Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday I got in my final sped bench day of the wave, and ended it with a close grip PR against the mini bands, so not a bad day overall. Training was pretty straightforward and nothing all to exciting otherwise.
However, on Wednesday I went in to go see the PT at ISU and got some good news about my knee. Basically, I've got some Pes Anserine bursitis going on, which means that my hamstring and adductors are causing my knee pain. BUT, my PT believes this is all coming from my low back injury and left hip (the low back pain was coming from my left hip as well). She things that I'm making some compensations in my every day life and in training, and as such my hamstring and adductors on my right leg are getting worked overtime. So we're going to continue to focus on my left hip, and treat the symptoms on my knee.
What we've found is my internal rotation is absolutely terrible on my left hip, and my TFL and IT band are all sorts of tight, constantly pulling on my hips. So the goal will be do to two weeks of graston on them, and my QL to see if that can get things on the right path. I'm also doing some other PT based rehab movements for the left hip to build my stabilization (which is also awful on my left leg) to hope that strengthens everything up. My left glute also has the strength of a 8 year old boy, so working some extra glute work and activiation is going to help me as well.
I'll be continuing some of my PRI stuff, and left oblique work as that has been helping also, but I'm happy that after the first session of graston I immediately felt better. We've just got to stay on top of it for the next few weeks.
Now that I've got a diagnosis and a plan of attack, hopefully I'll be kicking strong again by the end of the year. I've just got to remain patient and keep doing doctor's orders.
LOTS of soft tissue work is in my future.
Items Used in this Training Session Swiss Bar Mini Bands Spud Ab Strap Micro Mini Band
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 135x3 150x6x3
B1) Close Grip Swiss Bar Bench Press 205x3 245x4 - PR
C1) Neutral Grip DB Bench Press 75's x 20, 20, 20
D1) Wtd Chin Ups (+35lbs) 3x12
E1) DB Chest Supported Rows 4x10
F1) Seated Cable Lat Pulldowns with Spud Ab Strap 3x12
G1) Band Y Raise 3x20 G2) Band Face Pull 3x15
