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

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!!

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

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

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

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

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

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

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

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

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

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