BEYOND STRONG: Shaf's Corner

Training starts back up

Eager to get back to DL, but the back is still a bit off, especially in the mornings.

One thing I'm going back to is some yoga, either Swenson's Short Forms or YRG, depending on how I feel.  Today I did Swenson's, and it seemed easy and short.  I took it easy on anything that involved lower back flexion, and overall, this loosened me up nicely.

Then some kettlebell overhead work.  My shoulders are sadly undersized, so I'm starting a new program of frequent overhead work with them.  I'm thinking I'll do this stuff in and extra workout kind of format, and try to do something that puts some tension and fatigue on the shoulders every day.

Today.

12s:  double presses/double push presses/double jerks x10/10/10 
x2
-this wasn't hard, but I started to feel the burn

16s:  samething for 10/10/10 reps
x2
-still wasn't hard, but shoulders are nicely pumped.

Some side lateral and front lateral holds with the 12s.  This sequence is.

1  Press them overhead.

2. Lower to the sides, pause, then lift back up.

3. Lower to the front, pause, then lift back up.

These are easier after the presses, due to the shoulders being warm, I guess.

Pull ups and chin ups for a few sets...this rounds out my weakness training nicely.

In addition, going to start doing core work regularly again, since I've neglected that too.

A Tale of Woe

This week was pretty much devoid of any sort of meaningful activity on my part.  I maxed out on the DL on Sunday, and had lunch with my friend Ken Blackburn, but that was about it.

I did, however, let the cats run out of food.  They subsisted for 2 days on milk and tuna, which is something they prefer.  I'm trying to get the littlest one in fighting trim for this season's Katzenartige Zeppelin Luftwaffe regatta, but she's not cooperating with the uniform.

So my daughter, the lovely and intelligent Samara, was not impressed with me starving the cats, and, using the daughterly ways only an impending first grader possesses, convinced me to go to the pet store, and to load up Chewy the Boxer and Piper the Pom to go with us, since they are allowed in the pet store, and Samara takes incredible delight in running errands with them in tow.

Immediately upon arriving, Chewy is up and pulling, him being excited about being out and about.  We go get cat food, look at dog toys, and then purchase the cat food.  On the way out, another dog is coming in, and Chewy abruptly pulls me, yanking me hard enough to smash into a wall, with thirty pounds of catfood under my arm.

Yes, folks, that is the epitome of 'functional training'.

On the way home, a short drive of maybe 10 minutes, my lower back starts to ache. 

3 hours later it hurts.  The pain is not centered around the spine, but more across the back of the pelvis.  I am fairly certain this is just a muscle pull, and maybe a bit of  sacroilliac inflammation

Today it's a bit worse, and nothing, not 600 mg of naproxyn nor 1000 mg of ibuprofen, nor 20 mg of baclofen is taking any of the slack out.

I'm probably not going to the doctor, since he'll prescribe me an x-ray, naproxyn, and baclofen.

We'll see though.  I am still functional, though I am in a bit of low grade pain all the time.  I have lost some degrees of mobility, mosting with bending over and lifting my left knee upwards will get me to a painful spot.

Going to keep doing some foam rolling, and then maybe some jumpstretch traction stuff on it to see if it helps it open up.

DL Test

2009-Aug-16

DL test:

Wu:
-no belt on any attempt since I loaned Misterriddle my belt for his meet and I haven't dropped by to get it back.
495x1 - came up, but felt heavy.
545x0 - came up maybe an inch.
515x1 - I started to remember how to get tight and this popped right up.
535x0 - came up maybe an inch
520x1 - slow, grind of a max...not much left in me at this point.
495x1 - just wanted to pull 5 plates 1 more time.

Stupid attempt choices.  Plus, obviously I just wanted to pull 5 plates 1 more time at the end, where I carried it 3 feet back to the rack and set it in there.

Did it all with no belt.

Weak areas:
-Off the floor
-Grip

I will need to address this when I start the 531 stuff back up again, Wednesday probably.

Then, more shit.  Conditioning based work.

Timed SSB squats:
155x2 min, was interrupted because of some stupid bullshit.
155x3 min, this was a bit rough at the end.

HR after this was around 170.

Swings:  16kgx50/50 HR was around 180 afterwards
Fig8:  16kg x 2 min (1 min each direction, around 70 reps all total)
Swing:  16kgx25/25/25/25, HR was around 170 afterwards
Fig8:  16kg x 2 min

Snatch:  16kg x 2 min each hand, 40 reps each hand.

Semi-Annual MRI & Results

My son Conner had his semi-annual MRI yesterday and today we got the results.  The tumor is still stable and unchanging, which is the best news you can get.  It's been unchanged for 3 years now, so Dr. Garton, the stellar pediatric neurosurgeon at the U of Mich hospital cleared him for yearly MRIs, rather than semi-annually.

This is a bit of a victory.  Everybody is pleased. 

He also started testosterone cypionate injections to both improve muscle mass and bone density and to begin to initiate puberty.

The week, and DL12

Monday:

Squatted. Only worked light and on flexibility issues.

Tuesday:

Did some 'boot camp' with my sons. Made them run hills, do kbs, etc.

Thurday

More boot camp stuff the boys.  This involved a bunch of mountain bike racing around on varied terrain, and jumps up on top of a picnic table and high step ups and some plank variants.

Then, after we got home, I wanted to get training so I could go to bed somewhat on time.

DL12:
Week 3, Cycle 4

DL: WU
380x5
430x3
480x5 RPE of 8.5-9. I think I could have gotten 6, or maybe even 7, but 5 was my goal so I called it good.  This was a rep PR.  The most I've ever done for 5 is ~495 if I remember right. 

Used Stetch's chalk and it was nice to be able to have all the chalk I needed. Thanks Stetch!  I think the chalk made a difference, since my cheap chromed bar gets slippery.  Going to pick up a new barbell in the next year or so, maybe the Jesup Gym 1500# test or a genuine Texas Power Bar.

Loaded Bulgarian Split Squats - using SSB
105x5/5, 105x5/5, 55x10/10

-my left leg was weaker/less stable/less skilled, whatever you want to call it. my ass is sore right now, just minutes after the workout.

Uniball rows: 115x10/10, 10/10, 11/11

Some stretches, some band work, some knee prehab.