6/21/14 Saturday June 21, 2014 (interval running, pullups, pushups)

Late Saturday afternoon, decided to try some interval running at Greenlake,  It had been 3 weeks since I had run at all.  I was feeling a bit tight in the morning, definitely noticed some effects of the week's work of getting back into the KBs, perhaps a little bit from the yard work Thursday afternoon as well, who knows.  Ultimately got stretched out in the morning while the kids watched a movie, and that helped quite a bit.  By the time the afternoon rolled around and I dropped the kids off after a bunch of activities all day, I was feeling like getting out into the sun and moving a bit, see how it would go.  I elected to go with 3 minute interval runs, stop for some body weight SLDLs, then 3 minutes of running, and then try some low rep pull-ups to see how those felt.  Ultimately I added some short sets of pushups for the last couple of intervals as well, again testing to see how they felt.  Looked like this:

3 min run
5/5 SL DLs
3 min run
3 pull ups
3 min run
5/5 SL DLs
3 min run
3 pull ups
3 min run
5/5 SL DLs
3 min run
2 pull ups
5 push ups
3 min run
5/5 SL DLs
3 min run
2 pull ups
5 push ups

24 minutes of running, 25/25 SLDLs, 10 pullups, 10 pushups.  Definitely tried to keep volume low.  Actually did quite a few bar hangs (technically rings actually as I am using rings not a bar for the pull ups) both before and during the workout, really got the armpits and lats stretched out, that is super key for me.

Honestly this felt great when doing it.  Later in the evening around 9 or 10 I noticed some tightness in the R arm, mainly the forearm, which didn't necessarily shock me.  Got some stretching done, and then as I write this on Sunday evening, really used last night and all day today for recovery and that has gone well.  I have felt pretty darn good today all around.  I probably pushed it just a little bit too much in the latter part of the week and Saturday, but fortunately was listening to the body pretty intently, and stayed far away from doing anything stupid.  I am going to drop the bells down to 20kgs tomorrow for the DB CL/PR/SQ training session, keep it under 15 minutes, just focus on technique, don't get too crazy.  If the 20s don't feel good, I'll drop to 16s.  No need to be a hero.  But I think things continue to go in the right direction.

6/20/14 Friday June 20, 2014 (24kg GSq, RR, SL DL, DB FSq 24kgs)

8:00am - Pain Free neck, hip, shoulder exercises - 60 minutes

9:00am - 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 12 kg, 2+2

9:45am - Training session - practice with 24kgs

24kg TGU to knee, 1/1, x 2
24kg GSq, 5
24kg Renegade Row, 3/3 (off hand on box)
24kg GSq, 5
24kg Renegade Row, 3/3 (off hand on box)
24kg SL DL, 5/5

5x:
DB 24kgs FSq, 5

Add in a couple of hangs from a balcony between sets (like a pull up bar hang)

10:15am - Complete

4:15pm - 4:45pm - casual walk at Greenlake (1 1/2 miles)

Notes - Well, I went for it today.  Went to bed too late, wasn't pleased with that, have to get back on the horse which I will.  With that said, slept in, this is my last planned day of vacation, so got plenty of rest.  Body felt pretty good, I had done some yard work for a couple of hrs yesterday afternoon to catch up on not having done any for about 3 weeks while I have been healing.  Wondered how that would affect me, didn't seem to have a huge impact.  Got warmed up, tried some TGUs with the 24kg after experimenting with the 24 yesterday, felt good, decided to go for it - 24kgs for the work load today, let's see what happens.  Reps on the GSq and the SL DL again felt very good.  Rows, not so sure, I did plan on dropping the reps down which I did to sets of 3.  Not sure if it really is the weight, I simply think that particular movement is a little challenging for me on both sides right now as the R scapula area continues to calm down and normalize.  I will continue to lightly test it but this is not one to push right now.  On the other hand, damn, these front squats.  Reps just felt outstanding.  On the cleans, really focused on a good start, use the hips, land the bells softly in the rack.  Zip it all up, big chest, get very tight with the glutes, and get into the hole by pulling into it, do not bounce, stay tight and get into lockout.  I really like the feeling on these of the glute tightness and really using the lats, lower lats, to keep a tight rack, keep the bells close without spilling.  That feeling in those muscles is really, really good and this movement does not seem to be bothering me at all, hopefully on the contrary this practice helps get me stronger.  Great movement, no need to go overhead much right now outside of TGUs and maybe some controlled low rep TK PR.  I may test a complex Monday, the classic 2 DB CL, 1 PR, 3 SQ, just to see how a little bit of cleaning and pressing feels, and mix up just a bit from doing almost all squatting.  Really just depends on how the weekend goes, hoping to get a lot of recovery in and feel very rested on Monday.   This was a big week in other ways as I completed all of the financial information necessary for Jill and I to resume mediation proceedings, which I got to her on Wed.  That was a big weight off my shoulders to have that done, and continue pushing this forward so I can get on the other side of this as soon as possible.

6/19/14 Thursday June 19, 2014 (24kg TGUs, TK PR)

8:15am - Pain Free neck, hip, shoulder exercises - 60 minutes

9:15am - 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 12 kg, 2+2

9:30am - Training session - practice with 24kg

24kg TGU to knee, 1/1, x 3

TK PR 24kg, 3/3 x 3

9:45am - Complete

Notes - Feeling pretty good today.  Picked up Jill and the kids at the airport back from their trip to Disneyland pretty late last night, but had the ability to sleep in because I knew the kids would be, which they did.  So had a nice long warm up, body felt good, decided to try a few low rep 24kg TGUs and TK PR to see how they felt.  Actually felt great, including the TK PR.  Really focused on tensing the glutes, pressing with the lats, not the arms.  This is the feeling on the PR that I need to replicate when standing, doing single or double presses.  Really critical for me to get that feeling of tensed glutes and pressing from the lats.  As I continue to experiment during this time period, I am definitely really focused on doing things that feel good and not doing anything that feels "bad."  The TK PR is the way to go for now I think to get some pressing practice in while continuing to recuperate and get completely healthy.  Likewise I think the DB FSQ is another great movement to practice during this time, so I am going to keep working those.  Focus is going to be on low rep, grinds, staying away from ballastics and definitely staying away from anything in general high rep.  Form and technique has to be spot on.

6/18/14 Wednesday June 18, 2014 (20kg GSq, RR, SL DL, DB FSq 20kgs)

7:00am - Pain Free neck, hip, shoulder exercises - 60 minutes

8:15am - 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 12 kg, 2+2

8:30am - Training session - practice with 20kgs

20kg TGU to knee, 1/1, x 2
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg SL DL, 5/5

5x:
DB 20kgs FSq, 5

9:00am - Complete

9:15am - Chiro appt

11:00am - 12:00pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Writing this in the afternoon.  One day at a time.  Went to bed at 11:15 last night, woke up by my alarm at 5:30am and said - wow, I am not tired, this is the first time I have not been tired when that alarm has gone off in forever.  Great sign indeed.  Actually had some more time to rest so I took it.  Had a good warm up, and decided to try the 20kg today and just see how it felt on TGUs.  It felt pretty damn good, same as the 16kg, and so I said what the hell, I using the 20kgs today.  I headed outside and mixed in some different movements to see how the body felt with each one.  The most challenging was rows, which I anticipated, but the challenge was not what I expected.  I felt like the bell hand might react a little bit on the row given the issues with my scap, but actually those felt awesome.  Interesting. The challenge was more so on the hand on the box, which was pretty challenged supporting my body weight, and I actually noticed my scap and R arm more when I had the KB in my left hand.  With that said, no pain, just noted the challenge.  It won't make sense to move up in weight on that exercise for some time, that is clear to me, and that is fine.  In the longer run I need to get those muscles worked by the row stronger, I actually think that movement is important for me.  The G Sq felt quite good, really getting that squatting motion going, squat depth is really outstanding, as did the SL DLs I threw in at the end.  Feet felt more planted to the ground, and I had better extension as I lifted my legs up into the air - very interesting, that is clearly the result of the movement exercises I have been doing.  Got into the sets of DB F SQ with the 20kgs and it was easy and light, absolutely no issues at all.  I think this is going to be the "main feature" exercise of my first cycle coming out of this injury situation.  Something to talk to Kevin about.  I think running a cycle with DB F Sq and maybe a day of single bell too is going to make a lot of sense.  Let's build a house for a foundation and then once I am feeling great otherwise on the upper half, a bunch of squatting is probably going to do wonders for my presses and snatches.  To discuss with Kevin.  Finished things off with a visit to the chiro and then a long walk around Greenlake.  Best day yet, but have to stay patient, no way I am out of the woods here, just have to take it day by day and keep getting a lot of rest and recovery.  Tomorrow I am going to go very light.

6/17/14 Tuesday June 17, 2014 (16kg TGUs, TK PR, long walk)

8:00am - Pain Free neck, hip, shoulder exercises - 45 minutes

8:45am - 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 12 kg, 2+2

9:30am - Osteopath appt

11:00am - Acupuncture appt

2:15pm - Training session - practice with 16kgs

5x:
16kg TGU to knee, 1/1, including a press at the top of the lockout

TK PR16kg, 1/1 x 5

2:35pm - Complete

3:15pm - 4:15pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Writing this on Wed afternoon. Lots of different experiences these days. Felt better waking up - good sign.  Better sleep last night, got to bed at 11:15pm - closer to the goal of 11pm.  Slept in a bit, but woke up to give myself sufficient time for a good stretch out and warm up, then went and saw the Osteopath.  Kind of an interesting experience.  Told him the full story including going back to 1999 when I was in college and woke up for a semester exam in December of my senior year, turned my neck and felt a sharp pain in that same spot in my scap.  Total stress response.  I was studying for finals, had the CPA exam looming, graduation, moving to a new city, starting a new job, and got married - all of that stuff happened within a 6 month period. It was insane.  It took my body years, literally, to get back.  With that said I am much more "equipped" now with self awareness and a history of training, reading, lot of people in my life that have positively influenced me.  Honestly a ton of this has occurred in the last 2 years since I first met Ross Meyer in November 2011 and started then training with kettlebells in January 2012.  It's been a great journey, and I am just getting started.  This situation is definitely reminding me to pay very close attention to how my body is feeling, what it is telling me, and to go with it - be more in touch.  There is going to be a lot of lessons learned here, and I am going to be better for it. Anyway, the osteo was intrigued by all that as well as my history of playing a lot of baseball as a kid - lots of catching and pitching.  Frankly I probably have some ingrained stuff in my body from the asymmetrical motions of baseball, that twisting and turning, and in the R scap area there is probably plenty of scar tissue built up from years and years.  So playing softball for the first time this year earlier in the week when this current "injury" occurred is not a surprise - probably triggered some old patterns and my body just seized up and went into flight or fight mode.  Now for sure all the emotional stuff is a huge factor in all of this, as is running myself too hard, not getting quality sleep, running my body down.  So there is a big picture to consider.  Bottom line the osteo turned up pretty much nothing and said, yep, your muscles are a hell of a lot tighter than the average person, this may be some pre disposition on your part and just years of accumulation.  Certainly my job as a CPA is not conducive, which is why the KBs are so great because they get me out of flexion, sitting, all of the terrible shit that happens from that.  He said all of the things I am doing make sense, keep doing them. He also prescribed a muscle relaxer and I have not filled the prescription.  I don't want to mask symptoms.  This shit needs to play itself out naturally and I need to let the body do what it is going to do naturally.  Had my acupuncturist Dave check me out after the osteo and we did some great work there, really got relaxed.  I then took Dave out for lunch, my treat.  He is a good man.  Got a few chinese herbs from him to help the healing process and that I am totally down with.  Got home, felt good enough to do some light work with the 16kg TGUs and presses, wanted to see how those felt.  They felt good, very encouraging.  I like the tall kneeling presses because they really make me use my abs, stay tight, get that good rack position to press from.  This stays in, I think that press in particular is the one to help me on my road back.  Not too heavy, just really nail that technique down.  Although I was "hurt" doing a press, I don't want to be afraid of those per se.  Now with that said, ballistics don't feel like the right thing right now so no swings, cleans for reps, or snatches.  Need to let some things heal up.

6/16/14 Monday June 16, 2014 (DB 16kg FSq, long walk)

9:00am - Chiropractic appt

10:15am - Pain Free neck, hip, shoulder exercises - 45 minutes

11:00am - 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 12 kg, 2+2

11:15am - Training session - practice with 16kgs

2x:
16kg TGU to knee, 1/1
16kg GSq, 5

5x:
DB 16kgs FSq, 5

11:45am - Complete

12:15pm - 1:15pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Another interesting day as I write this in the afternoon.  Didn't feel great upon waking up, still not getting quite the smooth sleep I would like, although there are some improvements.  Need to keep working to dial back to an 11pm bedtime, period.  I will keep working towards that.  Scap and right arm didn't feel too good, I suspect it was the lacrosse ball work from yesterday, really got into the armpit, teres minor and major areas, and they are gritty.  I slept in instead of stretching out before picking up Jill and the kids at her house at 7am to drive them to the airport for a vacation to Disneyland.  So not having a stretchout and then getting into a vehicle and sitting was murder, but what do you do.  I had a chiro appt at 9am and boy did that ever come at the right time.  Jason did several adjustments that felt really good, had some immediate relief in my neck, and then also he adjusted my right wrist, elbow, and shoulder, which all felt good too.  After getting home and doing a stretch out, I was feeling pretty good after the light KB warm up so I tried some get ups and goblet squats, those definitely felt good, which is very encouraging.  Just held lockout for awhile with the TGUs, actually my lockout I think might have improved with all of the work that has been done.  Really focused on each aspect of the movement, gripping the bell hard, engaging the armpit and lat.  I had been thinking about trying a few minutes of more KBs if I felt up to it, so I opted for some DB FSQ with the 16s. My theory is that pressing and snatching are out for some time as my body heals up, and light SW didn't feel great last week, but if squatting feels ok, I may just be able to get back in the groove by doing some squats with lighter KBs and see how that goes.  Honestly, the 5 sets felt great, didn't notice any problems at all.  Tried some fast and loose in between each set to shake out any tension.  We'll see how my body reacts over the next 24 hrs.  Did another long walk around Greenlake after, these long walks are awesome.  I also felt good on the walk.  I am far from out of the woods, but some small progress today again it seems.  Have a visit with an osteopath tomorrow, that should be interesting, I have never seen an osteo before.

6/15/14 Sunday June 15, 2014 (long walk)

Well, pretty good weekend.  Getting just a little bit better each day, very slow progress but it's progress.  Spent all day with the kids yesterday, had a great day.  Noticed I could move around a little bit better in the pool at their swimming lessons than a week ago, so that is how I am measuring progress - can I do something a little bit easier, a little less pain free, than the day / week before?  Because if I measure against the "normal" me I am going to get nowhere mentally.  This is a slow process but I am working through it.  Today is Father's Day, woke up with the kids, had a nice breakfast, took them to church as is our custom, and ran into my brother in law, who is married to Jill's sister, and their little boy who is being baptized next weekend.  I am one of the godfathers.  That was a nice surprise.  I had the afternoon to myself so I worked on the lacrosse ball, again trying to work on some of those trigger points in the scapula, teres minor and major, delt, etc. on on the R side.  Then I took a brisk walk around Greenlake, about 3 1/2 miles, got that done in 60 minutes, and then an Epson Salt bath.  Very ironically I am working yesterday evening and now today on the financial aspects of our mediation / divorce, got the community property analysis done and now am working on the budget that will tell me how much I can afford to pay Jill for the next several years.  Pretty brutal to write that but it is what it is.  I would say it really hurts to do this on Father's Day but honestly, I have to do this, this is for me, and for the kids too - I have to get through this and move on with my life.  I know how much I have invested into my kids and what kind of relationship we have, and I am proud of what I have accomplished.  Not to say I won't keep striving to be a better dad, because you can always be better. But today, above all of my previous Father's Day, I feel good about where and how things have gone with the kids for the last year.  So - I am going to give myself a small pat on the back, and then get back to the sordid business at hand of figuring this financial stuff out so I can move forward and remove the black cloud that has been hanging over me for months and months.