Wednesday, January 31, 2018

1/31/18 Wt 195.8, Slept 7.5 hours. Tough day- my mom had a recurrence of brain tumor. Neurosurgeon tomorrow. Workout was a good release. Felt sluggish until warm up and skill work on jumps. New standard for burpees went ok. Higher heart rate. No repped 2 and did 2 additional. Opportunity for improving skill especially going to the ground.

Jan-31 *high carb
10min Aerobic Prep (rotating between row / AB)
10min Box Jump Progression
 -accumulate 10 ""landings"" stepping off of 45# plate
 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)
 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills Felt smoother and easier
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For time:
60-40-20 cals AB
30-20-10 russian KB Swings @ 53#
20-15-10 Burpees over lateral line (put a tape line down, and perform burpees using the new lateral hop standard over the tape line)

18:48- worked at near max entire time. tried to minimize rest time. Proud of effort!
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10min cyclical flush on AB/Rower
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A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)
feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap
B. Progressive Muscular Relaxation - 30min

High Carb

P 163 g, C 200g F 64 g
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1/30/18 - 57th birthday- (3 years of training before 60)  Slept 7.5 hours, napped 60 min. 8/10

Jan-30 *mod-carb
Warm-up (each exercise to the point of light local burning, then move on)
 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)
 -hinge prep (tall-kneeling banded hip hinge + banded quadruped frog-rocks + banded ""reverse deadlift"" pull-downs)
*vid for ""reverse DL pull-down""  - https://www.youtube.com/watch? v=oSjJsyMmRiU
 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)
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A. 1-pause Clean Deadlift (below knee) - 3 on the 90sec for 10 sets (start @ 115# and build conservatively to mod / mod-heavy, focus on gathering tension in the setup + maintaining spine position throughout pull)

# 115,115, 125,125,135,135,145,145,155,155
B. 2-position Clean (mid-shin + above knee) - 1 complex on the 90sec for 10 sets (start w/ empty BB and only progress if you feel confident in your positions) 45# bar  This felt more comfortable
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Overhead Position Work (goal: open up shoulder flexion range to improve overhead position for jerks)
A. Bar-hanging Scap Pull-up w/ 3sec ""deadhang"" at bottom of each rep - 4 sets of 5; rest as needed
B. Wall slides straight forward and scapular plane (make a Y) - 4 sets of 5 each; rest as needed
C. Front foot elevated kb press w/ rib lock - 4 sets of 10 each side @ 35 lbs KB; rest as needed
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Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath
*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 10 reps in each position

Mod carb

P 169 g, C 170g, F 55 g
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1/29/18 Slept 7.5 hours, napped 20 min. Wt 196.8. 8/10


Jan-29 *low carb
Self-directed reocvery work
(flow should be: easy cyclical -> movement -> breathing)

cross crawl, bird dog, cat/cow, elevated cat  / 5 min row- this was repeated 3 times

Low  Carb

P 157 g, C 146 g, F 59 g


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Sunday, January 28, 2018

1/28/18 Slept 8. 5 hours, napped 45 min. Wt 195.8. 8-9/10

Jan-28 *mod carb (deload)
Dynamic Upper Body Prep 
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
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Hinge / Squat - Strength Support
A. Bilateral elevated split squat - 3 x 6 ea leg;   20# DB each arm rest as needed (moderate)
B. Split stance BB RDL - 3 x 6 ea leg;  @ 85 # rest as needed (moderate)
C. 3-way lunge - 3 x 3 cycles ea leg; rest as needed (moderate) holding 30# DB
D. Deficit hip hinge - 3 x 15; rest as needed wide green Rogue
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Double-under technical ~30min (work your way thorugh these, identify the drills that are most benefical for you right now and we will continue to revisit these)
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill- these two were most useful
https://youtu.be/CY7ZK2dP9s0 box drill- don't really have a way to set this up
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Shoulder End-range strength - 2 cycles through these drills
*film these movements for review


Could not figure out the final lift off she did standing with a towel under her forearm. I looked on youtube and substituted a prone lift off while trying not to put much force into the elbow. Jax, our cat tried to make a cameo.  My wife filmed and our basement looks like we live in a trailer park. Our 17 yr old son has his room down there. We share the space. :)

Mod Carb

P 149 g, C 178 g, F 72 g


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1/27/18 Slept 8.5 hours, napped 60 min. 8/10

3  x 10 min AB with Cat/cow, bird dogs and elevated cat stretch between AB pieces.

Low Carb
P 177 C 160g F 72 g
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Friday, January 26, 2018

1/26/18 Slept 7.0 hours, napped 60 min. 7-8/10 Gluts still sore and tight, especially after inactivity/sitting.

Jan-26 *mod-carb (deload)
Choice Cyclical - 60min continuous (rotate ergs by feel)
...every 5min ""burst"" for 20-45sec (intensity and duration of burst based on feel)

10 min AB, 10 min row. 30 sec burst every 5 min. Row at 1:48 and AB @ 425W

Felt good and strong
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Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible
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Trunk = McGill's Big-3 - curl-up / side plank / bird-dog (take each set to the point of local burning)
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Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath
*https://www.youtube.com/ watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 10 reps in each position
*https://www.youtube.com/ watch?v=7s-JA47jiE4

Mod Carb

P 155 g, C 171 g, F 68 g


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1/25/17 Wt 194.8- continues to drop. Slept 7.5 hours, napped 45 min. Tight gluts with tightness in very low back  a new type of feeling nothing bad just different- (Banded hip hinges and frog rock?)

Jan-25 *mod-carb (deload)
Warm-up (each exercise to the point of light local burning, then move on)
 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)
 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)
 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)
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Front Rack Movement: (for the long-term goal of Open in 2021 -- developing a compentent front rack is absolutely essential)
 -Banded Super-front Rack Stretch - 3 x 45sec; rest as needed (light-mod band) red narrow Rogue band
 -Mini-band on elbows front rack pull-aparts - 3 x 12;  @ 55 lbs rest as needed (use the lightest weight you can in order to maintain a front rack position, use this to engage upper back in front rack) 
 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec @ 125 # rest as needed

Felt more stable and solid than the previous sessions.
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Hinge / Squat Position Work 
A. Banded Hinge Pull-throughs -4 x 10; rest as needed- I really like this.
B. KB Goblet Squat w/ 5sec pause in bottom  - 4 x 6 @ 45# rest as needed (film from side so I can see spine position)

https://www.youtube.com/edit?o=U&video_id=Xrpc5bgSJtU  I just can't seem to extend my upper back.


C. Full Depth Front Squat @3211 tempo - 4 x 3 @ 75#; rest as needed (goal is to match positioning from ""B"" across - light load)
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Overhead Position Work
A1. Elevated Cat Stretch w/ contract-relax pulses - 3 x 5 cycles of 5sec stretch + 5sec contraction
These were awesome!! They really seemed to isolate my upper back and shoulder restriction.
A2. Tall-kneeling DB 2-arm Shoulder Press w/ pause overhead - 3 x 6 reps; rest as needed  @ 25 #(light-mod load, focus is on position overhead)
B. Rings Row (or inverted bar row) - 4 x 10; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body). Thanks for the sequence ques. 
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Hip Movement
A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps
B. Hip 90/90 Switches - 6 slow / controlled reps ea side
C. Couch Stretch - 2min accumulated ea side (mild stretch)
D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Mod carbs

P 155 g, C 171 g, F 68 g
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