10/14/15 Wednesday October 14, 2015 (Spokane, coaching soccer)

I flew to Spokane late on Tuesday evening, plane delayed on the tarmac in Seattle, then we had to get out and switch planes.  Went to bed after 1pm, certainly not great.  Tried to do various mobility movements before bed, particularly really trying to target the hamstrings which are way tight, as are hips, that is clearly the culprit before with the left hip stuff and am sure it is again.  Squatting on Monday and Tuesday, in the hindsight, maybe not the greatest idea ever as I am probably just slowing getting used to squatting again.  With that said, very surprised today that my body seemed to be bouncing back throughout the day and felt good for soccer practices for my kids from 5-7pm, moving around well, that was very nice to experience.  Also, since Monday morning, the stuff with the left shoulder / bicep and elbow on the L side has significantly dissipated.  I would say as per my earlier training notes, pull-ups really are exacerbating those issues right now so I think I was on point to avoid them for now and keep working on getting this stuff sorted, will add them back in very, very slowly later.  Good to see that KB 2H SW, cleans, and FSQ don't seem to really be causing any issues with that stuff, so that is encouraging.  Was thinking some bottoms up work with single or double reps, lighter weights, might be a nice option to try a bit.  More hamstring work planned tonight before bed.  In any event, nice to see some improvement today.  I probably just need some damn rest.  We filed the Costco annual audit report on Tuesday with the SEC and its been a pretty crazy six week sprint to the finish.

10/13/15 Tuesday October 13, 2015 (DB 20kgs FSQ, 24kg 2H SW)

6:15am - belly breathing, OS resets, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Break

8:45am- Training session - DB 20kgs FSQ, 24kg 2H SW

2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5

5x:
24kg 2H SW, 10,  x 2
DB 24kg FSQ, 5

100 total 24kg 2H SW
25 DB 20kgs FSQ

9:15am - Complete

Notes - Decided to train since I am flying to Spokane late tonight, interviewing candidates at Gonzaga tomorrow, and then coaching two soccer practices back in Seattle Wed evening. Thought I would not feel like getting in training late Wed night.  Dropped the load on both the FSQ and the 2H SW but frankly standing here late in the evening, not feeling great.  L hip, oblique, low back stuff is back.  Need a few rest days and I have several soft tissue appointments / chiro set up for later this week when I am back.  Super, super frustrating.  There is a lot of stuff I really need to get sorted out health-wise it seems. 

10/12/15 Monday October 12, 2015 (DB 24kgs FSQ, 28kg 2H SW)

7:15am - belly breathing, OS resets, lacrosse ball release, hip and hamstring stretches, quadruped shoulder rotations against the wall   - 45 minutes

8:00am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - DB 24kgs FSQ, 28kg 2H SW

2x:
16kg TGU, 1/1
Hip extensions, 5
48kg DL, 5

5x:
28kg 2H SW, 10
DB 24kg FSQ, 1, 2, 3

28kg 2H SW, 10

60 total 28kg 2H SW
30 DB 24kgs FSQ

8:55am - Complete

Notes - Well I learned one thing from Saturday's training at the lake - pull-ups are out for awhile.  Too much tension right now on my L bicep due to the elbow issues (which really is a shoulder issue as I know).  Things acted up Saturday night and continued to Monday morning, though getting better through that time.  It's a movement I really love, and I have been training it very well for quite some time.  Sometimes you have to know when to say when though and now is that time.  I will focus Saturdays on walking, heavier 2H SW but not for high reps, and some push-ups.  Lower lats should get decent work with the heavy 2H SW versus doing pull-ups.  I will come back to pull-ups sometime down the line after I have fully sorted out these L shoulder issues.  I am starting to really appreciate concept of "do what you can" and not worry about things that are not feeling good at the time.  I mean hell for now pressing, snatching, and it looks like pull-ups are not great while I work out these issues, but I can do other things.  The 2H SW is working well right now.  DB FSQ were good today, though as I write this late this evening, I am pretty sore and things are acting up a bit.  Will need some decent recovery time it seems.  

10/10/15 Saturday October 10, 2015 (pull-ups, push-ups, 24 / 32kg 2H SW)

Writing this on Saturday night.  Got this done in the very late afternoon after dropping the kids off for a birthday party.

quadruped shoulder rotations against the wall

Hanging from rings

7 pull-ups (rings)
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

27 pull-ups, up one from last week
25 push-ups

pistols, 3 each leg

45 minute break

24kg 2H SW, 10, x 3
32kg 2H SW, 10, x 5
24kg 2H SW, 10, x 2

100 total 2H SW, 24kg 50, 32kg 50

quadruped shoulder rotations against the wall

Notes  - This was really good.  Body is doing well, shoulders are really responding to some of these mobility drills, I am just trying to hit them multiple times per day.  Everything felt very strong.  Can't go to the complete top range at the height of the pull-up as my L elbow starts to light up, and didn't push it.  Just enough to get the chin to the rings.  With that said, these were my best form in terms of pull-ups and I think I will drop the reps at the top range and not start with more than a top rep set of 5, just really working the movement.  Will keep working on that left shoulder and elbow but there absolutely has been good progress.  I am very encouraged by the latter part of this week.

10/9/15 Friday October 9, 2015 (24kg 2H SW / DB 20kg FSQ complex)

6:30am - belly breathing, OS resets, lacrosse ball release, quadruped shoulder rotations against the wall  - 30 minutes

7:00am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - DB 20kg FSQ and 24kg 2H SW complex

2x:
16kg TGU, 1/1
48kg DL, 5

3x:
24kg 2H SW, 10
DB 20kg FSQ, 3
24kg 2H SW, 10
DB 20kg FSQ, 5
24kg 2H SW, 10
DB 20kg FSQ, 7

24kg 2H SW, 10

100 24kg 2H SW (50 28kg 2H SW Wed)
45 DB 20kg FSQ (up from 30 DB 20kg FSQ Wed)

7:40am - Complete

7:45-8:30am - Kinetics appt

Notes -  This was an outstanding day, best I have enjoyed in several weeks and I am very appreciative.  The work at Kinetics this week really helped open up my shoulders in a major way, I am nearly shocked at the improvement and so was the Kinetic staff today.  I guess I just was very locked up.  In any event, great training session, everything very strong today.  I can tell a real difference in my shoulders doing halos and light get-ups and this quite encouraging.  Going to stay focused on these prehab / rehab drills.  Looking to just stay with 2H SW and DB FSQ next week, not evening going to mess around with it.  Going to start Monday with 2, 3, 5 ladders for reps with the DB 24kgs and see how that feels.  After this week, should feel pretty good I think.  

10/8/15 Thursday October 8, 2015 (16kg TGUs,24kg 2H SW)

7:10am - belly breathing, OS resets, lacrosse ball release  - 40 minutes

7:50am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

8:10am- Training session - 16kg  TGUs, 24kg 2H SW

2x:
16kg TGUs, 1/1

24kg 2H SW, 10, x 5

8:30am - Complete

Notes - Woke up a bit stiff, but the mobility drills particular the wall exercises for shoulder ROM were very helpful.  Finished with swings, and felt honestly pretty damn good.  Excited to try and follow this up tomorrow with another squat and swing session before the weekend. 

10/7/15 Wednesday October 7, 2015 (28kg 2H SW / DB 20kg FSQ complex)

6:30am - belly breathing, OS resets, lacrosse ball release, quadruped shoulder rotations against the wall  - 35 minutes

7:05am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - DB 20kg FSQ and 28kg 2H SW complex

2x:
16kg TGU, 1/1

28kg 2H SW, 5

3x:
28kg 2H SW, 5
DB 20kg FSQ, 2
28kg 2H SW, 5
DB 20kg FSQ, 3
28kg 2H SW, 5
DB 20kg FSQ, 5

50 28kg 2H SW
30 DB 20kg FSQ

7:45am - Complete

Quadruped shoulder rotations against the wall

Notes - Good day today.  I felt like pushing a little and this was nice.  I feel good about these two particular movements right now and I am going to work them pretty consistently for the next several weeks.  Will slowly increase reps or load, will vary it up.  For Friday I think I will stay with DB 20s for the FSQ but go to 3/5/7 reps, unless I feel horrible the next few days.  Will work these corrective exercises from Kinetics very diligently, get in some Indian club, and just try to improve ROM and stability in the overhead position.  Nothing more than light TGUs at this point, I want to look for signs with the light TGUs that the OH position is improving before loading it up any more.