30 min Z Health outside in the yard---ah, sunlight!!!
worked on seated 6 pos ankle circles
need to free up rt ankle more
lunge positions, lots of rotation
working on lumbar rot with BR visualization
Dave Barr pre session drink
1 scoop hydro pro
1 scoop surge
6 gm BCAAS
5 gm creatine
1 L water
consume 15 min before training (if no meal within 2 hours)
8o F in garage
music--Jagermiester tour mix
Circuit style
I Trap BarDL
---really working on bone rhtyhm (BR) and rt ankle movement
warm up
275 X 1,1,1,1,1 cluster style
275 x 1,1,1,1
295 x 1,1,1
295 x 1,1,1
II KB bench
hang a 16kg KB off each end of the bar with blue jump stretch bands
focus on slower ecc, fast conc
bar becomes very unstable
X 7
x 8
x 6
x8--but speed was slower
III KB RE press--lunge position, KB in opposite hand from leg (so rt leg in front, L hand press)
fast speed, little tension
16kg x 7/7/2 (L/R/L) --adding more volume to weaker Left side
16 x 8/8/3
16 x 7/7/3
Misc work toward end
"grappler style" 1 arm row
95 lbs X 7/7
95 x 12/12
1 arm KB towel hammer curls
16 kg x 8/8
16 kg x 8/8
Overhead, laying down, KB 2 hand ext
16kg x 8
24 kg x 6
KB crush 2 hand floor press
24 kg X 13 FAST
total time about 55 min
Wednesday, June 25, 2008
6_23_ KB Short Session-play with Sparky
Back to normal
15 min Z health in the park during the day
lots of computer work--PhD exams--ugh
Z NWU 1/2 15 min
Z rehab work 3xs/day
KB snatch
16 kg x 8/8
24 x 7/8
16 doubles x 8
32 x 3/3
32 x 4/5
40 kg x 1 --PR rt hand only, up goes Sparky
Sparky is the "bulldog" or 40 kg (88 lb) KB
40 x 0,0 missed 2 times on left side
plenty of hip drive up, but too high of a threat to lock it out
Normally I never look a the KB, but I remember stared it and did not lock it out.
More work with the 32 will decrease the threat
Windmills 16kg x 2
Waiter walks 32 x 2 trips each arm
push ups BW x 6--faster speed; still have to keep reps down to avoid tension on the
left side of my neck, but getting better--neck tension is down dramatically overall
Chins BW x 3,2,2 with pauses at top and bottom
Drop chins x 2
15 min Z health in the park during the day
lots of computer work--PhD exams--ugh
Z NWU 1/2 15 min
Z rehab work 3xs/day
KB snatch
16 kg x 8/8
24 x 7/8
16 doubles x 8
32 x 3/3
32 x 4/5
40 kg x 1 --PR rt hand only, up goes Sparky
Sparky is the "bulldog" or 40 kg (88 lb) KB
40 x 0,0 missed 2 times on left side
plenty of hip drive up, but too high of a threat to lock it out
Normally I never look a the KB, but I remember stared it and did not lock it out.
More work with the 32 will decrease the threat
Windmills 16kg x 2
Waiter walks 32 x 2 trips each arm
push ups BW x 6--faster speed; still have to keep reps down to avoid tension on the
left side of my neck, but getting better--neck tension is down dramatically overall
Chins BW x 3,2,2 with pauses at top and bottom
Drop chins x 2
6_18 forward Wed-Sun--OFF, ligth BW, Z only
Z Health about 20-30 min each day
First two days movement was not good, but by day 3 it was
much much better,
Z helped each day
Z rehab work 3x/s day
Light BW squats and push ups too
Slept a lot
about 9-10 hours a night on recovery mode
one need on sleep mode (earth pulse unit)
Ate lots of food
Was in MT with girlfriend for part of time
First two days movement was not good, but by day 3 it was
much much better,
Z helped each day
Z rehab work 3x/s day
Light BW squats and push ups too
Slept a lot
about 9-10 hours a night on recovery mode
one need on sleep mode (earth pulse unit)
Ate lots of food
Was in MT with girlfriend for part of time
6_17_Tues Trap Bar DL,, Push ups, KB Press
Taped Scar down and to the left
Z Health 20 min
Overall felt tired, but Z helped a bit.
30 min nap before training
done circuit style, rotation between 3 exercises
I Trap Bar DL
315 x 3 all done with pause on floor
315 x 1,1,1 5 sec rest between
315 x 1,1--felt like crap, everything sucked, movement
went into the hopper, did some Z, still sucked, called it a day
II Pushup--feet against wall no tension
BW x 9
BW x 7
III KB Press (athletic ready stance)
16 kg x 6/6
16 kg x 8/8, mod speed
Finished off with some chins BW x 2,2,2 with iso holds at top,
felt a little better
Z Health 20 min
Overall felt tired, but Z helped a bit.
30 min nap before training
done circuit style, rotation between 3 exercises
I Trap Bar DL
315 x 3 all done with pause on floor
315 x 1,1,1 5 sec rest between
315 x 1,1--felt like crap, everything sucked, movement
went into the hopper, did some Z, still sucked, called it a day
II Pushup--feet against wall no tension
BW x 9
BW x 7
III KB Press (athletic ready stance)
16 kg x 6/6
16 kg x 8/8, mod speed
Finished off with some chins BW x 2,2,2 with iso holds at top,
felt a little better
Monday, June 16, 2008
6_16_Monday--light day, bike loop and Z Health
Light day, not too much sleep last night
22 min Z Health outside in the grass over lunch (down at the U of MN today all day)
did some sprints barefoot at 30%--working on tall spine and arm motion
Hamstrings a little sore from KB session
worked lots of rotation and bone rhythm--much improved overall
felt pretty good all day considering tons of seated computer work
Bike loop at night
standard loop, time 13:53
Z rehab work 4x/s day today
breath hold :58 seconds---seems like it correlates to how much sleep I've had the night before, last night I only got 7 hours
22 min Z Health outside in the grass over lunch (down at the U of MN today all day)
did some sprints barefoot at 30%--working on tall spine and arm motion
Hamstrings a little sore from KB session
worked lots of rotation and bone rhythm--much improved overall
felt pretty good all day considering tons of seated computer work
Bike loop at night
standard loop, time 13:53
Z rehab work 4x/s day today
breath hold :58 seconds---seems like it correlates to how much sleep I've had the night before, last night I only got 7 hours
6_15_KB Snatch Session
KB session (outside, music Six Feet Under--Warpath)
warm up 16 X 5/5, 24 x 5/5
some swings
KB snatches, all wts in Kg
3 continuous "rounds"
Goal--about the same vol at min, but cut time
Perfect form always
(lots couple reps on the last set I had to press the KB a bit, others were good)
I)
24 x 12/13
28 x 8/9
32 x 6/7
---extra reps done on Left (weaker) side
II
24 x 12/12
28 x 8/8
32 x 8/7
III
24 x 12/12
28 x 6/6
32 x 5/5
This session
goal was to break or eqaul 16:30 and shatter vol of 4,000 kg
time 16:30 vol 4,228 and density 4.270 kg/sec
up 228 kg in same time
I think I will keep alternating volume and time
one sess increase vol, next beat the time
Previous session
actual 16:30 vol 3,964
density 4.00 kg/sec
6_13_ Friday--Sat OFF Wedding to go to
Z rehab work 3xs a day
Survival Z,
left low back a little tight on Sat, did 10 min of Z and cleared up
Bobble head experience
---on my way to water ski, I finally got virtually all the tension out of my neck!!!
It felt like a bobble head doll---could move it in any direction with almost no tension
amazing feeling! Whoo ha. So this is what normal should be--WOW.
Survival Z,
left low back a little tight on Sat, did 10 min of Z and cleared up
Bobble head experience
---on my way to water ski, I finally got virtually all the tension out of my neck!!!
It felt like a bobble head doll---could move it in any direction with almost no tension
amazing feeling! Whoo ha. So this is what normal should be--WOW.
6_12 Thurs Bench
Standard Z NWU 1/2
Z rehab work 3xs per day
Bench (flat)
after warm up
165 x2
185 x1
195 x1
200x1 L wrist almost moved
205 x 1 L wrist good
all reps slow touch and go
225 x 4 second iso hold
215 X 1 --miss, L wrist moved
215 x 1--missed again--CRAP,
Did not rest much between last 2 sets---more rest next time
revamping bench
L wrist PERFECT for MULTIPLE reps before moving weight up
slight tape on wrist to proprioceptive feedback
partner applied pressure with lighter weight
Z nerve glides--need to check index-pinky grip next time
Drop set of
Blast straps push ups/chins to sternum with pause/ BW ring rows in 3 positions--palms face, palms down, palms up
BW x 8/ x3/ x3,x3,x3 repeated rows no rest, x3,x2,x2
4min rest
BW x 8/x2--2 sec pause top and bottom/ x4, x3,x3
KB Bottoms up press 16 kg x 4
KB bottoms up press L only from bench---KB offset slightly to pull wrist down
18 lb X 6, x 6
push ups feet against wall, BW x 6---toast
movement still good
Z rehab work 3xs per day
Bench (flat)
after warm up
165 x2
185 x1
195 x1
200x1 L wrist almost moved
205 x 1 L wrist good
all reps slow touch and go
225 x 4 second iso hold
215 X 1 --miss, L wrist moved
215 x 1--missed again--CRAP,
Did not rest much between last 2 sets---more rest next time
revamping bench
L wrist PERFECT for MULTIPLE reps before moving weight up
slight tape on wrist to proprioceptive feedback
partner applied pressure with lighter weight
Z nerve glides--need to check index-pinky grip next time
Drop set of
Blast straps push ups/chins to sternum with pause/ BW ring rows in 3 positions--palms face, palms down, palms up
BW x 8/ x3/ x3,x3,x3 repeated rows no rest, x3,x2,x2
4min rest
BW x 8/x2--2 sec pause top and bottom/ x4, x3,x3
KB Bottoms up press 16 kg x 4
KB bottoms up press L only from bench---KB offset slightly to pull wrist down
18 lb X 6, x 6
push ups feet against wall, BW x 6---toast
movement still good
6_11 Wed Trap Bar EDT and curls (oh my)
Z Health 20 min (rehab drills too 3xs per day)
Late session so opt-ed for an EDT session to see how much better I could do since last time
EDT style, 15 min total time exactly, alternate 2 drills
I) Trap bar Deadlift
275 lb X 51 reps total
last session was 41 only!
I) standing bicep curl (strict, tall spine)
85 lbs x 32 reps total
down a bit from last session's 36 but not too worried--really wanted to hit the DL numbers
DL was a big improvement after last times session
volume (total)= 16, 745 lbs
vol/time= 18.61 lbs/sec
Overall very happy with performance increase. CRF not challenged until about 10 min into set, left knee was fine, could feel a little tension over the knee cap at the end but very minor
Late session so opt-ed for an EDT session to see how much better I could do since last time
EDT style, 15 min total time exactly, alternate 2 drills
I) Trap bar Deadlift
275 lb X 51 reps total
last session was 41 only!
I) standing bicep curl (strict, tall spine)
85 lbs x 32 reps total
down a bit from last session's 36 but not too worried--really wanted to hit the DL numbers
DL was a big improvement after last times session
volume (total)= 16, 745 lbs
vol/time= 18.61 lbs/sec
Overall very happy with performance increase. CRF not challenged until about 10 min into set, left knee was fine, could feel a little tension over the knee cap at the end but very minor
6_10 Tues water ski and Z Health
Z Health 30 min at lunch
Got to go water skiing salmon style for the first time this year! Whoo ha.
Special thanks to my buddy kyle for the pull behind his boat.
Took 3 different runs and it felt pretty good. I finally got one turn in where it felt as good as I imagined it would be----just the perfect arc and virtually no friction through the water! Whooo ha.
I love my HO ASX Carbon ski---very fun!
Need to keep my arm tucked at my side from looking at the pics
Felt good the next day--just a little soreness in glutes and hams
Monday, June 9, 2008
6_9 Monday_KB cleans (double), bike sprint loop
Z Health rehab work 3xs per day
Z NWU 1 10 min
Just picked up another 32 kg KB today! Since the 40 kg KB "the bulldog"
is Sparky, this one will be Igor. The 24 kg is Max. Anyone have a good
name for a 16kg KB? You may recognize the names Igor and Max from the
band Sepultura!!
Double cleans
24 kg x 8
24 x 6
32 x 4 (double Igors!)
32 x 6
24 x 6
32 x 4/ 24 x 6
32 x 5/ 24 x 4
little rest between
1 min rest
Bike ride
normal "loop" (need to measure distance some day)
total time 13:49
--looked up last time PR was 14:08 on 8/24/07--so a new PR!
felt good, the end was hard--wind and uphill--ugh
Z cool down 5 min
Total time less than 30 minutes
Sunday, June 8, 2008
6_8_08 Sunday CRF Sess, Sledge, KB Press, KB Swings
Z Health
15 min, rehab drils 3xs per day
taped scar down and to the left--did not stay
past first couple of sets
Music: Hatebreed--Satisfaction is the Death of Desire
all done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
1 spike 1.5 hours before
1 scoop hydro pro, creatine, BCAAs, 1 scoop Surge, 15 min before
Water during train
Post train 1 scoop hydro pro, BCAAS
meal 40 min later
I KB Swing (1 arm) low tension style, bone rhythm work
24 kg x 15/15 (L/R) HR max 124
24 x 14/14 (R/L) HR max 141
24 x 13/13 (L/R) HR max 150
24 x 15/15 HR max 161
II Sledge strike overhand on tire (8 lb sledge)
x 15/15 Hr max 140
x 15/15 HR max 144
x 15/15 HR 165
x 15/15 HR 171
III Open palm KB press
16 kg x 8/7 (L/R)
16 x 6/6 (L/R)
16 x 6 +1 (L only)
16 x 4 (L only)
--L much harder to do than right for some reason
Z nerve glide work inbetween sets seemed to help
Felt good,work capacity is up
Total time 30:40, avg HR 123 beat per min
resting HR standing 62
working HR 123-62= 61
A few minutes of Z, random KB work (bottoms up press, light)
Sun night breath hold before bed at 1:24
15 min, rehab drils 3xs per day
taped scar down and to the left--did not stay
past first couple of sets
Music: Hatebreed--Satisfaction is the Death of Desire
all done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
1 spike 1.5 hours before
1 scoop hydro pro, creatine, BCAAs, 1 scoop Surge, 15 min before
Water during train
Post train 1 scoop hydro pro, BCAAS
meal 40 min later
I KB Swing (1 arm) low tension style, bone rhythm work
24 kg x 15/15 (L/R) HR max 124
24 x 14/14 (R/L) HR max 141
24 x 13/13 (L/R) HR max 150
24 x 15/15 HR max 161
II Sledge strike overhand on tire (8 lb sledge)
x 15/15 Hr max 140
x 15/15 HR max 144
x 15/15 HR 165
x 15/15 HR 171
III Open palm KB press
16 kg x 8/7 (L/R)
16 x 6/6 (L/R)
16 x 6 +1 (L only)
16 x 4 (L only)
--L much harder to do than right for some reason
Z nerve glide work inbetween sets seemed to help
Felt good,work capacity is up
Total time 30:40, avg HR 123 beat per min
resting HR standing 62
working HR 123-62= 61
A few minutes of Z, random KB work (bottoms up press, light)
Sun night breath hold before bed at 1:24
6-7 Sat AM Incl Bench, Keg throws, car push
Z Health warm up
15 minutes and rehab work (3xs per day)
Incline Press
Done in power rack with flat bench up at an incl
so no seat, need to use legs for support
First time we ever did it, so stayed really light
Felt good once we figured out the position
Incl Bench (bar)
45 x 10
75 x 10
95 x 6
95 x 8
105 x 9
Keg Throws
Empty keg, between legs for height
4-5 throws each
Keg rows
Added weight with X vest and sand bag
X 8, x 4
Random KB work (light)
Car push
2001 VW Jetta
curb line to storm drain line on road
my time 22 sec 15/100
Finlay time 21 12/100
--he beat me
out of time
15 minutes and rehab work (3xs per day)
Incline Press
Done in power rack with flat bench up at an incl
so no seat, need to use legs for support
First time we ever did it, so stayed really light
Felt good once we figured out the position
Incl Bench (bar)
45 x 10
75 x 10
95 x 6
95 x 8
105 x 9
Keg Throws
Empty keg, between legs for height
4-5 throws each
Keg rows
Added weight with X vest and sand bag
X 8, x 4
Random KB work (light)
Car push
2001 VW Jetta
curb line to storm drain line on road
my time 22 sec 15/100
Finlay time 21 12/100
--he beat me
out of time
6_6 Friday Lift / Z at work--Row, BW drills
Z Health 25 minutes
Z rehab work,
Primarily I Phase work, lots on feet/ankles
BW drills and light DB work
DB rows (hand on bench)
60 x 10/10
60 x 10/10
fast motion
BW squats ( on toes, knees straigh ahead)
BW x 8, 6, 10
Spiraling motion
up and down
lateral ankle tilt to shin on floor lunges x 6
Bone Rhythm Lunge
BW x 6, 6, 3
DB Hammer curls (lunge stance, rt leg in front, int rot)
30 x 10/10
30 x 7/7
Total lifting time about 15- 20 minutes
Felt much better afterwards!!
Z rehab work,
Primarily I Phase work, lots on feet/ankles
BW drills and light DB work
DB rows (hand on bench)
60 x 10/10
60 x 10/10
fast motion
BW squats ( on toes, knees straigh ahead)
BW x 8, 6, 10
Spiraling motion
up and down
lateral ankle tilt to shin on floor lunges x 6
Bone Rhythm Lunge
BW x 6, 6, 3
DB Hammer curls (lunge stance, rt leg in front, int rot)
30 x 10/10
30 x 7/7
Total lifting time about 15- 20 minutes
Felt much better afterwards!!
6_5 OFF Survival Z
No training, survival Z health only, Z rehab work 3xs per day, taped scar at night before RKC meet and greet for a few hours
Thursday, June 5, 2008
6_4 Bench
Bench work late at night, did not start until 9pm--ugh
45 x 10/95 X 10/ 135 x 6
155 x 4
1) 175 x 3
2) 185 x 1 with pause (6,4)
3) 185 x 1 with pause (6,4)
4) 190 x 1 with pause (7,4) wrist moved
5) 190 x 1 with pause (7, 4)
6) 190 X 1 wtih pause (7,4)
7) 190 x 1 with pause (8,6) drop set
to 135 x 10
grip all at index except 135 done with middle
finger on ring
Overall felt pretty good considering I did not do any bench work since
almost 2 weeks ago--normally that much time off sucks for me
Muscle test after each set--all good but forgot to test the one
where my wrist moved; next time
Spent and no accessory work
45 x 10/95 X 10/ 135 x 6
155 x 4
1) 175 x 3
2) 185 x 1 with pause (6,4)
3) 185 x 1 with pause (6,4)
4) 190 x 1 with pause (7,4) wrist moved
5) 190 x 1 with pause (7, 4)
6) 190 X 1 wtih pause (7,4)
7) 190 x 1 with pause (8,6) drop set
to 135 x 10
grip all at index except 135 done with middle
finger on ring
Overall felt pretty good considering I did not do any bench work since
almost 2 weeks ago--normally that much time off sucks for me
Muscle test after each set--all good but forgot to test the one
where my wrist moved; next time
Spent and no accessory work
6-3 Tues Misc work, sledge, KB swing
Working on writtens
Outside session
Z rehab work 3-4 xs a day
Z 20 minutes, working up to more higher speed work
fasical tape work
Misc session
Roated through the following circuit style
Working on form and getting back some
CRF (cardio resp fitness)
Surprised it is still ok considering how little I have
been training lately. Can't wait to crank it up
Misc Sess
Chins up (shoulder width, dead hand for 1 sec at bottom,
head neutral, pull to upper chest)
1 BW X 4
2 BW x 4
3 BW x 4
4 BW x 3
5 BW x 3
6 BW x3
sledge on tire
1) x15/15 max HR 161
2) x 15/15 max HR 165
Snatch (1 arm)
24 x 12/
24 x 12/12
24 x 12/12
24 x 10/12 max HR 139
24 x 10/10 max HR 153
Avg HR 115 over 29 minutes (did not start until part of the way
through recording)
HR would not come down past 100, so stopped
Outside session
Z rehab work 3-4 xs a day
Z 20 minutes, working up to more higher speed work
fasical tape work
Misc session
Roated through the following circuit style
Working on form and getting back some
CRF (cardio resp fitness)
Surprised it is still ok considering how little I have
been training lately. Can't wait to crank it up
Misc Sess
Chins up (shoulder width, dead hand for 1 sec at bottom,
head neutral, pull to upper chest)
1 BW X 4
2 BW x 4
3 BW x 4
4 BW x 3
5 BW x 3
6 BW x3
sledge on tire
1) x15/15 max HR 161
2) x 15/15 max HR 165
Snatch (1 arm)
24 x 12/
24 x 12/12
24 x 12/12
24 x 10/12 max HR 139
24 x 10/10 max HR 153
Avg HR 115 over 29 minutes (did not start until part of the way
through recording)
HR would not come down past 100, so stopped
6_2_ Z Health Private with Dr. Cobb, Frankie here
Private sesison with Dr.Cobb
Rt low back was a bit tight again
Still having right eye tracking problems (still major
suppression in it)
Did more scar work/release work (scar from open
heart surgery when I was 4.5 years old)
Fascial fold holding on the left side down and to the left
was best
Vestibular system may be off now and connected to eye
tracking problem
Drill
Nerve glide for left shoulder (hard to shrug shoulder up before)
freed up shoulder nicely!
Fascial/superficial hold of tissue on lower left of scar in the
down and out position with high speed head movements
Eyes open first and then eyes closed
--basically "messing up" vestibular system and then closing eyes
(cut visual info) and left with only proprioceptive work
Gait cleaned up nicely (4/4--whoo ha) and felt great
Tape tissue in place while moving around
Frankie work
Worked with Frankie Faires on KB and DL work
--learned new stuff!
--test everything
--exhale on exertion
--breath at rest points
--snatch--opposite arm follows (same for swing)
for less tension
DL
As I suspected, my tib/fib at my ankle is not moving
correctly
Knee comes in slightly (probably from ankle again)
rt lower leg is rotated, tissue is tight
Breath hold at 1:15
Slept 9.5 hours, sleep mode set at 11 hours
Felt great the next day!! Back to normal! Whoo ha.
Can't wait to train again
Just in time for my PhD written exams--ugh
Rt low back was a bit tight again
Still having right eye tracking problems (still major
suppression in it)
Did more scar work/release work (scar from open
heart surgery when I was 4.5 years old)
Fascial fold holding on the left side down and to the left
was best
Vestibular system may be off now and connected to eye
tracking problem
Drill
Nerve glide for left shoulder (hard to shrug shoulder up before)
freed up shoulder nicely!
Fascial/superficial hold of tissue on lower left of scar in the
down and out position with high speed head movements
Eyes open first and then eyes closed
--basically "messing up" vestibular system and then closing eyes
(cut visual info) and left with only proprioceptive work
Gait cleaned up nicely (4/4--whoo ha) and felt great
Tape tissue in place while moving around
Frankie work
Worked with Frankie Faires on KB and DL work
--learned new stuff!
--test everything
--exhale on exertion
--breath at rest points
--snatch--opposite arm follows (same for swing)
for less tension
DL
As I suspected, my tib/fib at my ankle is not moving
correctly
Knee comes in slightly (probably from ankle again)
rt lower leg is rotated, tissue is tight
Breath hold at 1:15
Slept 9.5 hours, sleep mode set at 11 hours
Felt great the next day!! Back to normal! Whoo ha.
Can't wait to train again
Just in time for my PhD written exams--ugh
6_1 Z Health Day 6
Hung out a Z Health Day 6 all day--learned more cool stuff
Got to bed at 2:30am and up relatively early again
6.5 hrs sleep, woke up to alarm
No energy to train, collapsed into bed early
Slept 10 hours (recovery mode)
felt pretty good the next day, but still tired a bit
Got to bed at 2:30am and up relatively early again
6.5 hrs sleep, woke up to alarm
No energy to train, collapsed into bed early
Slept 10 hours (recovery mode)
felt pretty good the next day, but still tired a bit
5_28_ to 6/1 OFF ACSM presentation and conf
Body is starting to feel better, still tired
Sleeping with Earth Pulse unit under pillow--seems to help
Using Recover mode as always
Travel to Indianapolis for Am College of Sports Med (ACSM)
litterally up at 7am running around all day until later in the day
tons of great info!!! See my other blog for updates soon
4 people in one hotel, so slept on the floor one night
Overall felt good despite crazy travel
Came back late on the flight and tired
Sleeping with Earth Pulse unit under pillow--seems to help
Using Recover mode as always
Travel to Indianapolis for Am College of Sports Med (ACSM)
litterally up at 7am running around all day until later in the day
tons of great info!!! See my other blog for updates soon
4 people in one hotel, so slept on the floor one night
Overall felt good despite crazy travel
Came back late on the flight and tired
5_24 to 5_27--OFF, Z Health only
My body is very pissed off at me
rt low back (QL) is lit up like a Christmas tree
L upper neck just as pissed
pain of about a 3-4 on a 1-10 scale and comes and goes
abdominal fascia is super tight
thoracic feels like it has been replaced with a steel rod--frozen
ZHealth 30-60 minutes each day and helps quite a bit, but can't quite
get pain to 1 or less. fascia still tight
Wobenzyme 6-10 tabs a time 2-3xs a day between meals
Monday started better nutrition (back to normal food)
5/27 Tues
Z only, thoracic started to move finally
3 sessions of Z, 20 min each
rt low back (QL) is lit up like a Christmas tree
L upper neck just as pissed
pain of about a 3-4 on a 1-10 scale and comes and goes
abdominal fascia is super tight
thoracic feels like it has been replaced with a steel rod--frozen
ZHealth 30-60 minutes each day and helps quite a bit, but can't quite
get pain to 1 or less. fascia still tight
Wobenzyme 6-10 tabs a time 2-3xs a day between meals
Monday started better nutrition (back to normal food)
5/27 Tues
Z only, thoracic started to move finally
3 sessions of Z, 20 min each
5_23_ Bench
Z Health at work for 40 minutes---Rt QL is all lit up and causing pain
L cervical is tight also
Pretty good after Z session
PM Sess
Bench
45x10/95x10/135x5
155x 4
175 x 2 (6,4) L wrist moved
175 x 1 (7,1) with pause, wrist good
175 x1 (6,1) touch and go
185 x 1 (7,1) wrist moved with pause
185 x 1 (8,4) 1/2 sec pause wrist good
185 x 2 (8,4) touch and go, wrist moved on rep 2
185 x (7,3) touch and go, wrist good
185 x 3 (7,3) touch and go, wrist good--added more
tension to left hand---squeeze bar more
Random back work
ring rows, 3 sets of 3 reps (feet elevated)
3 positions (palms face, palms up, palms down) for 8 reps each
L cervical is tight also
Pretty good after Z session
PM Sess
Bench
45x10/95x10/135x5
155x 4
175 x 2 (6,4) L wrist moved
175 x 1 (7,1) with pause, wrist good
175 x1 (6,1) touch and go
185 x 1 (7,1) wrist moved with pause
185 x 1 (8,4) 1/2 sec pause wrist good
185 x 2 (8,4) touch and go, wrist moved on rep 2
185 x (7,3) touch and go, wrist good
185 x 3 (7,3) touch and go, wrist good--added more
tension to left hand---squeeze bar more
Random back work
ring rows, 3 sets of 3 reps (feet elevated)
3 positions (palms face, palms up, palms down) for 8 reps each
5_22 Wed--OFF, high stress
Working on submitting poster for final approval and present at ACSM--trying to get
other stuff done too--lots of stress
Survial Z Health only
7 hours sleep only
other stuff done too--lots of stress
Survial Z Health only
7 hours sleep only
5_20 Tues KB noon sess, DL PM sess
Feeling tired after a super quick trip to CA for the Heart Rhythms Society Conference
25 min Z Health
Sledgehammer strikes to tire (overhand) 8 lb sledge
X15/15 (L/R)
X 15 /15 R/L
X 20/20 L/R
Pushups
BW x 13--felt good and easy
BW x 7--back feet up on tire, interesting view of asphalt
BW X 7--push up to tire
TGUs, slow with middle pause, done barefoot on grass
16kg x 2/2
16 x 2/2
16 x 2/2
Total time for the circuit was 18:50 ---felt pretty good!
PM session--Deadlifts--still felt tired before training
Z Health 20 min
Changed pre train nutrition via advice form Dave Barr
1 L fluid, with 1 scoop Surge, 1 scoop hydro pro, 5 g creatine
6g BCAAs, finish 15 min BEFORE training
water during training
DLs
135 X 5/5 (Lhup/Rhup)
225 x 2/2
275 x1/2
315 x0--stopped part way up, bar was too far out in front, more tension in low back than normal
335 x 1 (Lh up) (7,4)
365 X 1 (Lh up) (7,4)
365 x 0--missed, 335 felt heavier than usual
365 x 0 missed again--CRAP
I don't think I have ever missed 365 TWICE in a row
I was pissed off the first time and more pissed off the second time
shut it down
25 min Z Health
Sledgehammer strikes to tire (overhand) 8 lb sledge
X15/15 (L/R)
X 15 /15 R/L
X 20/20 L/R
Pushups
BW x 13--felt good and easy
BW x 7--back feet up on tire, interesting view of asphalt
BW X 7--push up to tire
TGUs, slow with middle pause, done barefoot on grass
16kg x 2/2
16 x 2/2
16 x 2/2
Total time for the circuit was 18:50 ---felt pretty good!
PM session--Deadlifts--still felt tired before training
Z Health 20 min
Changed pre train nutrition via advice form Dave Barr
1 L fluid, with 1 scoop Surge, 1 scoop hydro pro, 5 g creatine
6g BCAAs, finish 15 min BEFORE training
water during training
DLs
135 X 5/5 (Lhup/Rhup)
225 x 2/2
275 x1/2
315 x0--stopped part way up, bar was too far out in front, more tension in low back than normal
335 x 1 (Lh up) (7,4)
365 X 1 (Lh up) (7,4)
365 x 0--missed, 335 felt heavier than usual
365 x 0 missed again--CRAP
I don't think I have ever missed 365 TWICE in a row
I was pissed off the first time and more pissed off the second time
shut it down
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