8/26
2 10 min walk. 1 10 min stepmil
Spent the morning working on activations to loosen my adductor. Found some interesting ways to get to it. Got into a cossack squat and used manual and tim tam. At first I was about 5 inches from the floor. After a few activations, the adductor and leg eased onto the floor. This was pretty cool. Also, did some static Stretching(that was for mr #staticstretch JL!)
Worked with a couple of new products. One was the infinity loops and the 3 rings of hell. Used them to do 10 rounds 2 mins rounds of tricep push downs, french presses, standing rows, face pulls and a bent over over pec flye curl version.
8/25
1 30 MIN walk
Benching with super fat bar and chains. The Sunday guys really love dem chains so rolled with that. I always liked the fat bar just not the super fat bar but there it is. Used the pad on most sets and worked up to 6 chains. Dropped the seventh set chains down a bit to not have to unload for a single right back into the rack. Working with the leg tuck engaging the glutes more. Seemed to have more hip ROM today with extra activations. Mostly 3s till the end. Worked on breathing as well. Not swell but worked
Did a couple of tempo/pause sets while belly breathing. VEry happy with those. Shoulder and pec were good today. Worked on Mike and Mac some with personal wake up drills so they can begin to work on themselves more and in essence want to learn this more.
10 sets ish total.
8/24
1 10 min walk, 1 prowler push, 1 10 min post stumble around walk after the prowler. Mid range run best was 8 mins with a yoke walk at 10 mins. Wanted to drop it down. My breathting was on point but I got amped into more then I wanted to. One good long push then it was a bunch of shorty pushes. I used the mouthpiece so I could not mouth breath it at all. It was quite terrible and elicited and couple of floaty and I am not sure if I won't pass out thoughts.
5 sets pre and 4 sets post reverse hypers.
Box squatted a bit with buffalo bar abd worked up slowly to 3 plates for 3x3 while working on breathing through out. No pauses this time. Seemed solid. adductor was pissed along but smooth. Staying upright more while doing this. It is still not as fun as I could just blow the doors off this speed wise and by pass all the tougher spots but relearning a new skill takes awhile. After all I am trying to get past 20 years of brace work. No belt as well.
8/26
2 10 min walks, 1 10 min stepmill
Focused on lots of activations and static stretching(for you JL!) Still having a uncooperative adductor so worked hard on getting it to release more. Found some interesting ways to get to it. One was a cossack squat and work on the adductor manually and with a tim tam while working on the belly breath to cement it in. At first the leg was tense and about 4 or 5 inches from the floor. As I worked on it the leg eased onto the floor as the neural tension left the addcutor and hamstring.
Worked with a couple new products-the infinity loop and the other 3 rings of hell. Did upper accessory work -push downs, face pulls, rows to chest, french press and a pec flye curl mix. 10 rounds of 2 mins non stop moving from exercise to exercise.
8/25
1 30 min walk, 1 10 mins hard stepmill session post bench
Lots of activations before and during .
Super fat bar with chains. Worked up to 6 chains off softee with feet up under to engage more glutes. Dropped the looper strap down one to get a couple more sets.
Took chains off for 3 sets of pause/tempo sets while working on breathing throughout.
elped Mac get some relief from his tricep issue. We were able to increase range of motion after several activations and some tests. It was interesting to watch the neural tone decrease (arm shrank a tad)in his arm and Range of motion increased.
8/24
1 10 min walk. One mid lap prowler push.1 post prowler push walk 10 min. Goal was to beat 8 min time when I ran it with the yoke. At first I did not think I was even close. I have one lone push then a ton of short runs to finish. Got done thinking I shit the bed but it was 6:06. Added goal was to keep mouth piece so not to mouth breath at all. It was another one of those times where the head swirled and I wondered if I would wake up on the concrete or some other place.
5 sets reverse hyper pre and 4 sets post traing
Box squat with one strong band. Worked on belly breathing throughout lifts. Many sets finishing with 325x3x3 sets. Pleased with this. Still not a near maximal weight but competent with the belly breathing is paramount now.
8/23
1 10 min , 1 20 min walk
Lots of activations
8/22
1 30 min walk
8/21
1 10 min walk
Reverse Hyper 4 pre and 3 post
Belt squat close stance and med wide 4 sets each with pauses and breathing throughout
8/20
1 30 min walk
8/19
1 10 min and 1 20 min walk.
Fat bell press 9 sets of pressing with breathing and activations. Wanted to test a bit since I haven't gone up in a couple weeks so d 2x 8 with some higher weights.
At the clinic, I had forgotten the lat activation as a resource during a set so I tired it out on some pull ups which are probably worse then anything else. The sets were easier and each time I activated and breathed through them the work got smoother. Not awesome, but enough to let me know it was helpful. 5 x3
8/15
1 30 min walk before work. Mind is in a jillion places so the walk was not as smooth as I thought it would be.
Ended up doing another 30 min walk in the oven that is SC. The crossfitters were running a mile at the beginning of training and then a mile after. Looked pretty awful for them. I cheered them on as they passed.
8/14
Continuing of shit hitting fan as the internet went out again this morning. Pretty stressful as waiting on the tech seemed to take all day. I warmed up good and was about the work on the squat after a couple of bar sets when it gave out. Managed alot of activations and got my walks in. At one point after it got fixed, some other crap came up and I went outside to talk it out with the wife. As that was going on, I saw her yellow beach bike she keeps in the strongman area. She has alittle basket in the front so I stored my phone there while I rode around the gym talking to her. It was quite relieving stress wise and I was able let it go and bit and solve the issue. She was singing Queen in my ear phones, "I want to ride my bicycle." Fun
Did finally get motivated late to do some cardio leg work.
Yoke walk for one lap-10 mins
Prowler push-8 mins right after yoke.
Pretty happy with the yoke walk. 10 mins flat is good. Breathing was on point the entire time so I know the tempo pause work is paying off. Really happy with that
I thought I might be able to do the prowler in 6 min but I got too into it and tried to make it happen versus flowing with it. Still 8 min right after the yoke is alright for now.
8/13
1 30 min walk and another 20 mins later. Lots of activations.
The shit had already hit the fan before as I go there. Apparently, the wi fi cable got nicked and took out our internet for the rest of the day. Everyone kept busy and the store manager handled it well by ringing up everyone on her phone. Super job there. At the end of the day, I worked on activations and getting into a split position. Genererally it takes a few days of training to make it happen but with all the activations I was able to get within 8 inches of the goal. It was around that time, I felt there was no need to try to go any further. This was a more straight on approach versus working it in a rack and using a high box to work down. Although it isn't really training related, it sorta is as I worked the breathing and was able to get much farther then usual. So pat on my own back.
8/12
3 10 mins walks
8/11
1 30 min walk
Hammer decline and machine press for 12 sets or so. Working on pauses and tempo with breathing
windmills with breathing 5x3 per arm
8/10
1 45 min walk
Box squat with the marrs barrr. Kept the weights light and worked on breathing and pausing. 10 sets of 5 to 8 reps
Broke out the stretcher sled and loaded 300lb on it. 5 rounds with Old Man Mike and Kraiggg. Forwards and backwards drag to make up a round .
8/9
1 10 min, 1 20 min
Fat grip neutral pulldowns 8x10
Bench same as before. Multiple pauses for 2 to 5 sec for 9 sets.
8/8
1 30 min walk, 1 hour walk
Activaitions
8/7
1 30 min walk
Another day working on the breathing on all movement. Spent about a hour activating while doing planks and side planks along with some bear crawls. Haven't done these in years. THey went pretty good after alot of activations to get the shoulders and lats happier.
Did some KB twirling around the body and eventually in a squat position. Several sets.
Ended with Marrs Barr GMs for multiple pauses for 2 to 5 seconds at 5 to 8 reps-6 sets and two set of 3 pause reps for 10 full breaths at each stop. Bottom, mid and full standing points for full breaths. The full breaths bring a different dynamic to the static loading. Keeping from syncing with the breath is the hardest part. Additionally, as mentioned before, I tend to overspeed through the weaker parts so I continued to pause, go down a bit then back to position. This makes it much harder.
8/6
1 30 min walk
8/5
3 10 mins walk
Spent a couple of hours doing BW squats after mnay activations looking for the right combo. Did various step up and KB deads. All sets were with multiple pauses
Felt really good so worked on some squats that got missed on Saturday. 2 plates for 4 sets of the same multiple pauses (3 to 5 per rep)
Fat bell pressing with same tempo and fat bell rows to finish.
Brain draining session.
8/4
Alittle hung over from drinking too many beers and shot when I said i would only stay out for two hours. Managed the 3 walks
Light benching with 2 plates for 5 sets with same multiple pauses and breathing althoughout.
Called it a day after that.
8/3
8/2
1 30 min walk and activations
8/1
1 30 min walk
7/31
1 20 min, 1 10 min walk
Back to practicing the breathing through reps with lighter weights with multiple pauses for 2 to 5 secs per stop. 3 sets with bar, 3 sets with 95lb, 3 sets with 145. Today was not as smooth as last week but additionally I pulled the stance in to barely past shoulder width which is even more terrible. Still sore after last week in the same place as last week or from saturday work. Lots of activations all morning. About half way I looked down and noticed my quads were way more pumped then usual especially the left one. Normally, the left injured one is much smaller. But not today, swole and veiny for about 30 minutes.
Reverse Hypers 4x12
7/30
1 30 mins walk
7/29
2 1O MIN, 1 30 MIN WALK
More of a accessory day with back, tri and a bit more press. All pause work with full breathing thoughout with average 45 sec to 1 min
5 dumbbell incline press
5 tricep pushdown
5 dumbbell rows
5 straight arm pulldown
7/28
1 hour walk. Did activations at the end of each lap working my way down.
Bench with squat bar and chains. Worked up to a so so 7 chain off softee pad. Worked on legs underneath so I can engage more glutes on the lifts. Added in activations after each lift. Worked on breathing throughout instead of holding during lift. Had been practicing earlier in week with really light weights and pauses. The pauses were at various points including ones i try to accelerate through because I don't feel as solid. This was super challenging to be able to pause at these junctions and try to maintain the breath. As with the squats from yesterday, the activations and breathing changed the dynamics of the lift. Generally I am explosive out the gate and that carries me through alot of the lift. This time it was smoother(till the last set or two) Lot more rep-age to experiment with. I think the last time I got to the 6 chain and had to quit because of the pecs lighting up and feeling like they were going to pop away. Even before that may have gotten 7 chains.
7/27
1 10 min walk, 1 prowler push, 1 10 min walk after.
Did more before starting the squat. Buffalo bar with no belt. Did use a squat buddy on the heavier sets. Goal this day was to see where I was being able to breath throughout the rep no matter where you are in the lift. I had worked on thi in the past and go around 400 before my brain shut down. I had no done little practice beforehand and pretty much just worked up to this in one set while trying the breathing part. . This go I had a couple of practice sessions with light weights like bar to 250 with multiple stops and holds during each set. At each pause I would breathe exclusively through the nose to elicit diaphragmatic breathing. I plan do this week in some aspect of each major training day including all accessory work. But the say proved to be different. Took a medium wide stance and worked each weight set twice. The normal aches and pains had moved with all the activations and were dulled. Other muscles and different parts of the hamstrings got lit up.
I sorta expected each ascending set to be include all the normie pains for me. Even though I could sense them, they really were not firing off as usual. I got to the 400 range where I shut down before and it was smooth. I think I even paused on a couple. That was a good point to shut it down but why not try a touch more so 465x3 happend but not with the same smoothness of the previous set. I was not able to gather a large breath this time either. I was able to still take small grabs of air but the brain had had enough. Did a 375 drop set and it was better but not as good as the 400. Did another drop set with 3 plates to hold it in the hole and have mike gently push on my hips while I tried to breathe through it. Pleased with this effort. Activations and the previous light session pause worked made a big impact. Goal is to see how far we can take this. Lastly, I had never had a beltless squat feel that strong.
Then Ben said, "You wanna pull some speed deadlifts" I didn't, but maybe a little came out. We did some reverse bands with total left off before the knees. Anyhow, Ben says you want the 100s and I thought fuck no but it happened anyhow. Worked up to 420 conventional for some doubles and triples. Not a great idea as the back got mad and I could not focus as well. Weird part was when I pulled it just off the ground the finished it was much easier to do so there is that and I don't know where to put it .
Few sets of reverse hypers finish
Did some hanging upside down to open up the lower body and give my QL some movement. Did some activations I had never thought of before while upside down. Cool to be able to get in and feel some spots differently this time.
7/26
1 10 min and 1 20 min.
Worked on bench pressing with multiple pauses and breathing throughout all the work
Supersetted pulldowns and pushdowns . Utilized same multiple stops and pauses in weakest areas.
7/25
1 30 min walk
7/24
2 walks totaling 30 mins
Training consisted of alot of non mentionable squats with multiple pauses at several points during each rep ranging from 2 to 4 seconds. Focus was entirely on breathing. At first it was terrible feeling as I am used to bracing and holding small breaths but got better and better as I went along. After each set I would do a activation/rpr point. As I progressed, the sets became easier while regulating the breathing. Round 12 sets total.
4 rounds of one hand swings with 106lb practicing the nasal breaths
Although it does not seem like much, it was quite taxing and the pump was as much as a regular session.
7/23
Managed the 30 min walks.
7/22 We got broken into the gym on Sunday so we were closed all day dealing with that. Monday was spent figuring out what to shore up etc.
