I have been absent for a few days....I am up to date on my training and my last few days have been pretty good. I feel very good about the progress of my squat. The single leg and tempo work has built a solid stable base and I enjoy squatting for the first...I really enjoy squatting.
The real reason for my absence is I have sustained or at least exacerbated a left shoulder injury. In addition to some degeneration of the AC joint, tendonosis and impingement, I have a tear of the subscap. Apparently this is a fairly uncommon tear but one that can account huge decreases in strength and range of motion. I have felt both.
For example, standing with both arms straight out to my sides, like wings, with my palms down, I can rotate (externally) to a palm up position my right hand but I can barely manage to get my left side to rotate half of that.
X ray and MRI's are done. Tomorrow I have an appointment with the PT of of the orthopedic surgeon I have chosen. I am prepared for them to attempt to place me on a physical therapy regimen only to put me into surgery a few months later, however I am not prepared to accept this as a suitable course of treatment.
If surgery is the fix, I want it scheduled and done as soon as possible so I can get my recovery started and get back to training. My goals have not changed even though my physical state may have...
As far as dealing with this mentally goes...I am good with it. I understand what my body needs to operate at its full capacity. Being the researcher and student that I am, I will just treat this as an opportunity to learn and understand. I have been dealing with this injury for much longer than I should have and during this time I have made huge gains, done well as an athlete and even better as a Coach. To be at 100% and able to put forth the effort I am capable of will make me even better in both regards. I am following the lead of OPT athlete Nathan Holiday, who took control of his recovery and used the time to develop a deeper awareness and understanding of his body.
I am also being guided by my Coach, friend and mentor James FitzGerald. Had a Skype call today with James and I always come away from these feeling very motivated, creative and in answer seeking mode. Having someone like this in my corner is very important and valuable to me. As a Coach I am constantly tapped for information on nutrition, lifestyle, technique etc.. etc.. but for years I had no one to go to for my own questions. James has my back...
So onward from here...
Thursday, June 30, 2011
Thursday, June 23, 2011
06-23-11
Training:
A: 80 Walking Lunges w/55# DB each hand, pace at 80%.
B: GH raises vs. Light Band; 10-12; rest 90 sec. X 3.
C: 10 push ups AFAP; rest 20 sec. X 10
A: Complete. First run to 10 then smaller groups through completion.
B: Complete with normal set up. May bump up to 2 red bands next time.
C: Complete. Only last set slowed.
A: 80 Walking Lunges w/55# DB each hand, pace at 80%.
B: GH raises vs. Light Band; 10-12; rest 90 sec. X 3.
C: 10 push ups AFAP; rest 20 sec. X 10
A: Complete. First run to 10 then smaller groups through completion.
B: Complete with normal set up. May bump up to 2 red bands next time.
C: Complete. Only last set slowed.
Wednesday, June 22, 2011
06-22-11
Mid- Day training today. Temperature outside was in the mid 90's...in the box it was hotter.
Training:
AMRAP in 20 minutes of:
1 Strict Muscle Up
3 Challenging HSPU
15 Unanchored sit ups
20 Anchored sit ups
50 Single skips
Results:
5 Rounds + HSPU
My left shoulder has been causing significant problems as of late. Over head pressing movements from the rack are quite difficult and painful. Dips have been touchy and I have to pay very close attention to my upper body position to get through them. Today strict muscle ups were just not possible. Once I got to the transition and my shoulder began to internal rotate the pain hit. I reverted to regular muscle ups and although they were a little uncomfortable, they got done. HSPU were done to regional standards, one at a time and were also pretty uncomfortable on the shoulder.
Training:
AMRAP in 20 minutes of:
1 Strict Muscle Up
3 Challenging HSPU
15 Unanchored sit ups
20 Anchored sit ups
50 Single skips
Results:
5 Rounds + HSPU
My left shoulder has been causing significant problems as of late. Over head pressing movements from the rack are quite difficult and painful. Dips have been touchy and I have to pay very close attention to my upper body position to get through them. Today strict muscle ups were just not possible. Once I got to the transition and my shoulder began to internal rotate the pain hit. I reverted to regular muscle ups and although they were a little uncomfortable, they got done. HSPU were done to regional standards, one at a time and were also pretty uncomfortable on the shoulder.
Sunday, June 19, 2011
A little Catch up
Been a very busy 7-10 days I haven't posted. Training has been solid and I feel quite good with the exception of my left shoulder which has been acting up lately. Trying to keep it moving...
Body weight has pushed up beyond 185# and body comp is decent.
Training:
Results:
A1: 185# - 195# - 225# - 225#. Should have started a little heavier but...
A2: The angle on these caused me intense shoulder pain. Had to sub in wtd. chins. 30# X 8, 35# X 8, 35# X 8, 40# X 6.
B: Again protected the shoulder and kept these slow. Able to handle 79# KB just fine.
C: Complete.
Training:
Results:
A: Complete- rested a minute or more b/t sets. Half false grip, half regular.
B: Complete- folded at hip, legs straight to straight arm L-sit.
C1: 3 sets to 20
C2: Could not maintain longer than 20 seconds. Very hard.
Training:
Results:
A: 20/20, 16/16, 15/15 as Rx'd. Absolutely painful.
B: Complete with 55# DBs for all sets.
C1: Complete 12 reps each sets
C2: 3 sets of 21. Feeling my extra body weight here. 21 was doable and I had 5 more each time.
Training:
Results:
A: 135# - 145# - 155# - 160# - 165# - 167# x 1. Felt pretty good here. Estimating my 1 RM at around 175# or so.
B: 40# X 3, 45# X 3, 45# X 3, 50# X 3, 55# X 3. Should have gone much heavier...
C: Complete
Training:
Results:
A: 205#, 205#, 200#, 195# 190#. Again, could have went heavier, but this was good for my confidence on my least confident lift.
B: 70# X 3, 79# X 3, 79# X 3. Pulling is feeling good.
C:Complete with set times of :18, :17, :18, :18 ......
Body weight has pushed up beyond 185# and body comp is decent.
Training:
A1.B.sqt; 5,3,2,2; rest 2 min
> A2.L-pullups; x 6-8; x 4; rest 2 min
> B. TGU; x 5 @ 16kg/side, 5 @ 20 kg/side; rest some, then AMRAP in 60 sec TGU R @ 24kg; rest 2 min AMRAP in 60 sec TGU L @ 24kg
> C. 200m row sprint; x 2; rest 4 min
A1: 185# - 195# - 225# - 225#. Should have started a little heavier but...
A2: The angle on these caused me intense shoulder pain. Had to sub in wtd. chins. 30# X 8, 35# X 8, 35# X 8, 40# X 6.
B: Again protected the shoulder and kept these slow. Able to handle 79# KB just fine.
C: Complete.
Training:
A.Strict MU; x 10 reps; rest a bunch between reps, make each one perfect
> B.Inverted hang; lower slowly; x 5; x 3; rest 60 sec
> C1.ring push-ups; x 15-20; x 3; rest 0 sec
> C2.FLR in rings; x 40-60 sec; x 3; rest 90 sec
A: Complete- rested a minute or more b/t sets. Half false grip, half regular.
B: Complete- folded at hip, legs straight to straight arm L-sit.
C1: 3 sets to 20
C2: Could not maintain longer than 20 seconds. Very hard.
Training:
A.BB russian step ups; AMRAP in 60 sec; x 3; rest 60 sec/side @ 65lb.
> B.DB walking lunges; x 12 total(HEAVY); x 3; rest 90 sec
> C1.GHR vs. light band; x 10-12; x 3; rest 10 sec
> C2. Amrap kipping chins(-5) speed of movement is key; x 3; rest 3 min
A: 20/20, 16/16, 15/15 as Rx'd. Absolutely painful.
B: Complete with 55# DBs for all sets.
C1: Complete 12 reps each sets
C2: 3 sets of 21. Feeling my extra body weight here. 21 was doable and I had 5 more each time.
Training:
A.power snatch; x 2,2,2,2,2,2; rest 3 min
> B.wtd. dips; x 2-3; x 5; rest 2 min
> C.GHD ext.; x 20; x 5; rest 60 sec
A: 135# - 145# - 155# - 160# - 165# - 167# x 1. Felt pretty good here. Estimating my 1 RM at around 175# or so.
B: 40# X 3, 45# X 3, 45# X 3, 50# X 3, 55# X 3. Should have gone much heavier...
C: Complete
Training:
A.Back squat; x 5; x 5(first set at top weight for 5 rep, reduce by 5-10% per set as necessary); rest 5 min btwn sets
> B. strict chins; x 2-3; x 3; rest 3 min
> C.100m row sprint; x 8; rest 90 sec (rest actively for 5 mins btwn sets 4+5)
A: 205#, 205#, 200#, 195# 190#. Again, could have went heavier, but this was good for my confidence on my least confident lift.
B: 70# X 3, 79# X 3, 79# X 3. Pulling is feeling good.
C:Complete with set times of :18, :17, :18, :18 ......
Friday, June 10, 2011
06-09-11
A: Muscle Snatch X 3, 2, 1; rest 2 min. b/t
B: Power Snatch 2 X 3; rest 3 min. b/t
C: Press X 5, 5, 5 rest 3 min. b/t
D1: Anchored sit up w/ slow lower 20; rest 1 min.
D2: GH Ext 20; rest 20 min X 3.
Results:
A: 85# - 95# - 105#
B: 145# - 155# - 155#. Hips felt sluggish today and lacked pop.
C: Left shoulder lit up on this so I kept it light
D1: Complete
D2: Complete
Bodyweight Update: I have pushed up past 185# with good lean mass gain. This makes about 10# of weight gain. Body comp has stayed pretty consistent.
I am feeling well rested and have had a great appetite lately. I feel very good with my CP/ATP system right now and it is responding well.
B: Power Snatch 2 X 3; rest 3 min. b/t
C: Press X 5, 5, 5 rest 3 min. b/t
D1: Anchored sit up w/ slow lower 20; rest 1 min.
D2: GH Ext 20; rest 20 min X 3.
Results:
A: 85# - 95# - 105#
B: 145# - 155# - 155#. Hips felt sluggish today and lacked pop.
C: Left shoulder lit up on this so I kept it light
D1: Complete
D2: Complete
Bodyweight Update: I have pushed up past 185# with good lean mass gain. This makes about 10# of weight gain. Body comp has stayed pretty consistent.
I am feeling well rested and have had a great appetite lately. I feel very good with my CP/ATP system right now and it is responding well.
06-08-11 Sports IV
Training
A: Walking Lunges w/KB in Front Rack X 16 total; rest 90 sec. X 5
B: Kipping Chins X 10 AFAP, rest 45 sec. X 5
C1: GH Raise vs. Light Band; 8-10 ; rest 10 sec.
C2: AMRAP close grip push ups; rest 2 minutes X 5.
Results:
This session really hit me hard for some reason. The walking lunges with KB at the front rack just wore me out. The combination of a challenging weight and the compression on my lungs made these very tough.
A: Used 2- 53# KB's for all sets.
B: Complete- but an important reminder to keep my lats flexible . All the strict chins lately have left me a little tight.
C1: Complete with red band attached to a 2 pood KB.
C2: 27-18-14-14-10 I was smashed at this point...weird day.
I visited a new local business this afternoon (Trim Wellness Cafe) and got a Sports Performance IV. After meeting with the nurse and discussing my training and health background a 500 cc IV bag
was prepared containing; methylcobalamine, pyridoxine, B complex, Taurine, Lysine, DMG, Acetly l-carnitine. It was a very comfortable experience. The idea is to improve absorption the vitamins via the IV rather taking them orally. They have several different variations available and they can customize based my specific requirements. This may become a monthly maintenance for me.
A: Walking Lunges w/KB in Front Rack X 16 total; rest 90 sec. X 5
B: Kipping Chins X 10 AFAP, rest 45 sec. X 5
C1: GH Raise vs. Light Band; 8-10 ; rest 10 sec.
C2: AMRAP close grip push ups; rest 2 minutes X 5.
Results:
This session really hit me hard for some reason. The walking lunges with KB at the front rack just wore me out. The combination of a challenging weight and the compression on my lungs made these very tough.
A: Used 2- 53# KB's for all sets.
B: Complete- but an important reminder to keep my lats flexible . All the strict chins lately have left me a little tight.
C1: Complete with red band attached to a 2 pood KB.
C2: 27-18-14-14-10 I was smashed at this point...weird day.
I visited a new local business this afternoon (Trim Wellness Cafe) and got a Sports Performance IV. After meeting with the nurse and discussing my training and health background a 500 cc IV bag
was prepared containing; methylcobalamine, pyridoxine, B complex, Taurine, Lysine, DMG, Acetly l-carnitine. It was a very comfortable experience. The idea is to improve absorption the vitamins via the IV rather taking them orally. They have several different variations available and they can customize based my specific requirements. This may become a monthly maintenance for me.
Sunday, June 5, 2011
06-04-11
Early am training today. Decided to go fasted as I really didn't want to wake up anyone in the house cooking breakfast. Took 3 scoops BCAA+G before leaving the house and grabbed a grande Americano on the way. Felt good, with good mental acuity.
Training:
A1: Back Squat - 5, 4, 3, 4, 5; Rest 2 minutes
A2: Chins - 5, 4, 3, 4, 5; Rest 2 minutes
B: TGU - 5 each arm X 3; rest min. b/t sets.
C: Row Sprint 100 meters; rest 1 min. X 5.
Results:
A1: 175# - 195# - 205# - 195# - 175#
175# X 5 http://vimeo.com/24693908
195# X 4 http://vimeo.com/24694217
205# X 3http://vimeo.com/24694484
A2: 35# - 40# - 50# - 40# - 35#
35# X 5 http://vimeo.com/24694075
40# X 4 http://vimeo.com/24694370
50# X 3 http://vimeo.com/24694607
B: 1 set at 40# and 2 sets at 53#. http://vimeo.com/24694792
C: Complete. Each sprint 18 seconds.
Training:
A1: Back Squat - 5, 4, 3, 4, 5; Rest 2 minutes
A2: Chins - 5, 4, 3, 4, 5; Rest 2 minutes
B: TGU - 5 each arm X 3; rest min. b/t sets.
C: Row Sprint 100 meters; rest 1 min. X 5.
Results:
A1: 175# - 195# - 205# - 195# - 175#
175# X 5 http://vimeo.com/24693908
195# X 4 http://vimeo.com/24694217
205# X 3http://vimeo.com/24694484
A2: 35# - 40# - 50# - 40# - 35#
35# X 5 http://vimeo.com/24694075
40# X 4 http://vimeo.com/24694370
50# X 3 http://vimeo.com/24694607
B: 1 set at 40# and 2 sets at 53#. http://vimeo.com/24694792
C: Complete. Each sprint 18 seconds.
Friday, June 3, 2011
New Month 06-03-11
Got a great looking month of training from James and things have changed in terms of program design. Not nearly as much tempo work, some more dynamic and skill based work and a little energy system training. Looking forward to this.
Time to develop the awareness around what energy system I am using and use it to my advantage.
Food intake has been good. I have been eating a little less carbs throughout the day and focusing on the my post workout meal and the meal an hour after. Breakfast and dinner are pretty much protein and fat. I am however still taking in a quart or so of whole goat milk each day. I am taking BCAAs throughout the day when meal timing gets off due to my work schedule.
Sleep has been decent and I am consistently logging 7+ hours each night. Compared to this time last year when I was working nights and was sleeping in Alison's closet on the floor, I was getting maybe 4 and it wasn't quality.
Training:
A: Power Snatch; 1.1.1 rest 15 seconds b/t reps; rest 3 minutes between sets X 5 sets
B: 1 Muscle Up + 10 Ring Dips; rest 90 sec. X 3
C1: Toes through rings (slow) X 10; rest 20 seconds
C2: Back Ext. X 15 rest 2 minutes X 5 sets
Results:
A: 115# - 135# - 145# - 150# - 155#. These felt quiet good considering I haven't snatched heavy in some time. Hips felt good and powerful. Should have started heavier and ended at 160#-165#. Video showed good extension through the hips, knees and ankles. Tried to focus on maintaining back angle through the first pull.
Power Snatch @ 145#http://vimeo.com/24630286
B: Complete. Kept muscle ups fairly strict. Left shoulder didn't act up too much. Worked on upper body position for the dips. I have a tendency to get too far forward so sitting up right was key and power production is better.
C1 / C2: Complete. No problems.
Time to develop the awareness around what energy system I am using and use it to my advantage.
Food intake has been good. I have been eating a little less carbs throughout the day and focusing on the my post workout meal and the meal an hour after. Breakfast and dinner are pretty much protein and fat. I am however still taking in a quart or so of whole goat milk each day. I am taking BCAAs throughout the day when meal timing gets off due to my work schedule.
Sleep has been decent and I am consistently logging 7+ hours each night. Compared to this time last year when I was working nights and was sleeping in Alison's closet on the floor, I was getting maybe 4 and it wasn't quality.
Training:
A: Power Snatch; 1.1.1 rest 15 seconds b/t reps; rest 3 minutes between sets X 5 sets
B: 1 Muscle Up + 10 Ring Dips; rest 90 sec. X 3
C1: Toes through rings (slow) X 10; rest 20 seconds
C2: Back Ext. X 15 rest 2 minutes X 5 sets
Results:
A: 115# - 135# - 145# - 150# - 155#. These felt quiet good considering I haven't snatched heavy in some time. Hips felt good and powerful. Should have started heavier and ended at 160#-165#. Video showed good extension through the hips, knees and ankles. Tried to focus on maintaining back angle through the first pull.
Power Snatch @ 145#http://vimeo.com/24630286
B: Complete. Kept muscle ups fairly strict. Left shoulder didn't act up too much. Worked on upper body position for the dips. I have a tendency to get too far forward so sitting up right was key and power production is better.
C1 / C2: Complete. No problems.
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