Thursday

OFF

Holy fuck, my shoulder is pissed off - maybe even worse than it was on Monday. What the hell...

Wednesday

AM

@ MobilityFit

10:00 Assault bike 

+

3 sets:

Kettlebell screwdrivers, 10/side with 15lb

Beginning of TGU, 5/side unweighted 

External rotations with elbow on knee, 10/side unweighted 

Plank, 0:60

Trap 3, 10/side unweighted 

PVC pull-aparts, 10 with #1
Z press, 10 with PVC pipe
+
3 sets:
Crossover symmetry, rows (red), As (purple), Ts thumbs up (purple), Ts palms up (green), half snow angels (green), 10 each
Quarter external rotations, 5/side with 2.5lbs
Earthquake bar, 0:60 hold with 2x 25/side, red bands on both
Earthquake bar bench press, 25/side with red bands
Z press, 10 with training bar
Close-grip bench press, 10 with women's bar
Plank on Indo board, 0:60
Front/back, left/right, clockwise and counterclockwise from plank on Indo board, 10 each
Tricep extensions, 10 with 20/hand
Floor press, 10 with 25/hand
Plank step ups onto 25lb plate, 3/side
Perfect push-ups, 5
Lateral plank steps, 5/side
3-way bicep curls, 10/hand

PM
A. Clean-grip deadlift, 5-4-3-3-3 light/moderate, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 10-12 total; 2:00 rest
+
5 sets:
12 hip extensions right into :20 Sorensen hold
:30 rest
:30 sit-ups w/feet anchored
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 123(5), 133(4), 143(3) x 3

B. +100, +110, +120(6)

+

complete 

+

complete, 103 calories

Shoulder felt better today than the last 2 days, but still not as good as it felt last week. Drew thinks it was just the accumulated volume of rehab exercises I've been doing that pissed it off. Apparently, he had me doing 2-3x more than his average client, who already does 2-3x more than the typical shoulder patient, so it was just too much. (Although, I did NOTHING that I wasn't told to do, and in fact I felt like I was slacking since I didn't even run through everything as much as I was supposed to...). You're going to roll your eyes when you read this, but I'm disappointed that my shoulder just can't handle the aggressive, fast-paced rehab. My brain knows that it's only been 6 weeks, and it was a pretty major thing to recover from, but I'm still bummed that this is the second time that I've gotten into a groove of feeling good and adding in new things then we have a week setback. I'm not very patient, so it's hard to accept that it's just going to take time, and there's really nothing I can do to speed it along. Drew told me not to do any shoulder stuff on my own until my next appointment at MobilityFit (Monday), to make sure everything just calms the hell down. We cut a few things that were okay last week but bothered me today, pretty much all the loaded external rotation and overhead work (and for some reason, the serratus punches were uncomfortable today). Blah. I know stepping back for a week doesn't make a difference at all in the grand scheme of things, but it's still frustrating. I'm not depressed about it, just annoyed.

Felt kinda out of it this afternoon at CSC, not sure what my deal was. 

Deadlifts felt shockingly heavy. Not really "heavy," but heavier than 143 should feel. I'll blame it on the tempo.

Lunges felt great until they didn't. Stopped the last set early just to be safe... I don't THINK I would have failed the next rep, but didn't want to chance it. 

5 sets were good. 21 sit-ups across. 

Assault bike also was good. Wanted to hit 100 calories, and did it while staying aerobic. 55 RPMs steady for 8:30, bumped up to 60 RPMs for the last 0:90. 

Tuesday - 6 weeks post-op

62:00 hike @ Ault Park with Chels

6 weeks?! When did that happen? That's half-way to 3 months, which is half-way to 6 months. 25% of the way back!

Shoulder is still really aggravated, but better than it was yesterday. I'm still confused as to what exactly happened...

2016 Open Recap

What's this? An Open recap? But you didn't do the Open, you'll say.

You're right.  I didn't.  But, I learned a LOT just by observing over the past few weeks, and I feel like writing about it. In no particular order:

1) This turned out to be a good year for me to sit out.  At first, I was really, really bummed to miss the Open (could the timing of my injury have been ANY worse?).  This would have been my 5th Open, which is pretty cool. I've worked extremely hard over the past year, and I don't think I could have prepared any better or trained any harder for this competitive season.  After week after week of announcements went by, I realized - I wouldn't have contributed to the team's score on any of the five workouts this year. I think I would have taken that pretty hard. I'm a lot fitter than I was last year, but it wouldn't have shown on the leaderboard. Every week, I let out a sigh of relief that something wasn't announced that I could absolutely crush. That made sitting out a lot easier.

2) Regionals can't be your only goal. This is a big one for me, because I won't deny that I would still very much like to go and be a part of that experience.  I had a pretty big realization when Stephen started my programming back up after surgery that I just legitimately enjoy training for training's sake.  I enjoy pushing myself and working hard and improving and completing tasks. I felt completely lost in that month without training, and realized that I just truly do love the process.  There's no end goal at the moment (unlike over the past year, where I thought if I worked hard enough I might be good enough to earn a spot on the team).  And it's kind of refreshing, and taking this step back reminds me that I'm doing what I genuinely love. And watching our team slip farther and farther down the leaderboard throughout the Open, and watching the disappointment on my friends' faces when they realize that the goal they've been working so hard towards may not happen this year, or watching my friends feel like they're not good enough despite turning out baller performances, makes me hope that they love the daily grind as much as I've learned I do.

3) We are ALL on the CSC team.  I'm going to be candid here.  I am completely aware of, and agree with, the fact that Open workouts are different than Regional workouts, and that just because you contributed the most during the Open does not mean you will be a valuable team member at Regionals, and vice versa, just because you didn't do very well in the Open, doesn't mean you won't crush some Regional events. But, I definitely got an "us vs. them" vibe, on many occasions, that just isn't cool. It takes a whole confluence of events to get 6 people to Regionals, and being an elitist asshole about it is childish and insulting. And just saying "I want to go to Regionals" doesn't mean you'll go. Healthy competition is one thing, but belittling your fellow teammates is unacceptable. Be humble.  On the weeks you don't do well, be grateful that you have teammates who excel at your weaknesses.  And treat them as just that - your teammates. Stick around on Friday nights to support them when they go, not to make sure they didn't beat your score.

4) Bro reps.  Plate gate.  Fudging the standards.  Blatant cheating.  Watching some elite athletes get seriously penalized (the OPEX athletes, Josh Bridges, etc.) for stuff that happens in 99% of all affiliates during the Open, especially affiliates hoping to qualify a team to Regionals, didn't sit well with me. I understand that everyone's doing it, so then everyone does it, but it's stupid and the sport loses legitimacy. Individually, this is pretty well controlled, with the video submissions of Regional-qualifying athletes.  But on the team side, it's anarchy. I think all scores which are calculated into the team totals each week should also be videoed and reviewed at random before invitations go out (i.e. HQ requests video of female #2 on 16.1 and male #3 on 16.4 from the top 30 teams, or something like that). How many fewer reps would teams post on 16.4 if the handstand push-ups were videoed to ensure they actually met the standard? As the team side of the sport is becoming more competitive with super teams and former individual athletes going team, it might happen.  It should.

5) When did it become okay to be a quitter? I have never seen so many people just stop halfway through a workout.  I understand why it happens: if you're not mentally in it, if you're not physically feeling great, etc. But it's really demoralizing to watch, especially if you're up next. And, I feel like if I ever just up and quit in the middle of a workout, I'd never hear the end of it.

6) None of this matters. Dave Castro does what Dave Castro wants, and your performance in the Open does not define you as an athlete or a person. Of course it's gratifying to do well, and to have an external measure with which to measure your progress year to year, but it can't overshadow the other 47 weeks of the year. The biggest goal in our gym is to qualify a team to Regionals, or to qualify yourself to the MQ, and as long as you've given your best effort, it's out of your hands. It sucks if you feel like your hard work isn't showcased, but it is what it is. Move on.

It was a really weird experience this year, being completely unattached to the outcome. It makes it easier to call bullshit on some of this stuff when you're watching from outside of it all. None of this takes away from the fact that I'm so incredibly proud of my very fit friends for giving it their all week after week, and I love this place. Onward!

Monday

AM

@ MobilityFit

PM

A. Safety bar squat, 5-3-1+ (the plus indicates that you can continue w/additional reps on this last set, but still stop a few short of failure) @ 170-195-220; 2:30 rest
B. Glute-ham raises, 3 x 10-12 unweighted; :90 rest
+
6 sets:
:18 Assault Bike @ highest possible effort - can use left arm
2:42 Assault Bike spin

A. complete, 5 @ 220 

B. complete, 12 across 

+

complete 

Shoulder is super, super aggravated. I noticed it starting yesterday, the external rotations with my elbow on my knee were pretty uncomfortable (normally no issues at all with this), then throughout the day and night everything from midline to elbow, front and back, got extremely sore. My actual shoulder joint feels terrible, it's not just muscular. It feels like the joint line is bruised, super deep and straight through. Had to take Tylenol in the middle of the night (first time in over 2 weeks), which didn't even do anything. Got to MobilityFit early this morning and ran through almost a complete circuit of what I did last Wednesday before Drew got there (as instructed), and literally every single thing I did was painful. Drew dry needled my tricep and rotator cuff (which he said felt like a frozen stick of butter, which is apparently not what it's supposed to feel like), and he gave me the day off. Told me to load up on the ibuprofen and Tylenol today and tomorrow, and we'll see how it feels Wednesday. I don't really know what happened, I don't feel like I did anything in particular to aggravate it, and I don't see why it would have gotten worse yesterday when I didn't even run through the whole circuit. Drew said that I'm only 6 weeks out, and flare-ups and set-backs are totally normal at this point. He's not concerned, but I'm frustrated.

Squats felt great. Glute-ham raises were easy. Got a little pukey on the last sprint, which kinda caught me off guard. Only hit 86 RPMs on the first one, 83-85 on the remainder. 

Sunday

2 sets:

Crossover Symmetry rows (red), As (purple), Ts thumbs-up (purple), 10 each

Kettlebell rotations, 10/side with 15lb

Beginning of TGU, just to elbow support, 5/side unweighted

Push-ups, 7 perfect

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Single-arm bent-over trap 3, 10/side with 0.25lb

Tricep kick backs, 10 with 20/hand

Dumbbell floor press, 10 with with 25/hand
Serratus punches, 10/side with 25lb

3-way bicep curls, 10 with 10/hand

+

40:00 hike @ Ault Park with Chels

I missed hiking.  Super gorgeous day!

Saturday

2 sets:

Crossover Symmetry rows (red), As (purple), Ts thumbs-up (purple), 10 each

Kettlebell rotations, 10/side with 15lb

Beginning of TGU, just to elbow support, 5/side unweighted

Push-ups, 7 perfect

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Tricep kick backs, 10 with 20/hand

Dumbbell floor press, 10 with with 25/hand
Serratus punches, 10/side with 25lb

Single-arm bent-over trap 3, 10/side with 0.25lb

3-way bicep curls, 10 with 10/hand

Z press, 10 with training bar

Strict pull-ups, 10 with toes on box throughout (only one set)

+

A. Safety bar good morning, 3 x 7-10, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 2 x 40-50m light/moderate & perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sets
+
Not for time:
400m light sled drag
+
10:00 Assault Bike easy

A. +50, +70(8), +70(8)

B. 25, 40

+

complete with 70 on the sled, from waist (not exactly light)

+

complete

Another good day. 

Not sure how much heavier I can go on the good mornings with good form...

Single-arm Farmer's walk was fine, no issues at all. 

Am I getting that much weaker? A 70lb sled should not have felt that heavy. Not terrible, but definitely more moderate than light. 

Friday

A. Safety squat, 10 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
4 sets:
6-12 controlled ring rows
20 alternating reverse lunges, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
5-8/side single-leg reverse hypers, 20X2
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete

12 ring rows across 

66-69 RPMs across (0:58-0:55)

+

complete
8 across on the RH, unweighted
0:30 bridge across


Good day. 

Squats were super fast and easy.

Ring rows felt great, made a conscious effort to keep scaps engaged throughout.  Didn't set these up to be tough, just wanted to test it out. Felt good to push the Assault bike.

Had some difficulty with the single-leg reverse hypers... I've done them before, but they were super awkward today. Hamstring bridge is pretty easy, I played around with slightly different foot positions to try to make it more challenging...

Included 2 sets of Crossover symmetry (rows, As, Ts), kettlebell screwdrivers and TGU progressions to my warm-up, and 2 sets of both external rotation exercises and the single-arm trap 3 to the end.

Thursday

10:00 Assault bike

+

mobility 

+

3 sets: 

Crossover symmetry rows, red, 10

Crossover symmetry As, purple, 10

Crossover symmetry Ts (thumbs up), purple, 10

+

10:00 Assault bike 

Wednesday

AM @ MobilityFit
10:00 Assault bike

+

3 sets:

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

+

4 sets:

Crossover Symmetry rows, red, x 10

Crossover Symmetry Ts (thumbs up), purple x 10

Crossover Symmetry Ts (palms up), green x 10
Crossover Symmetry As, purple, x 10

Crossover Symmetry A/T/Y, green, x 10

Crossover Symmetry Ys, green, x 10

Crossover Symmetry half snow angels, green, x10

Crossover symmetry external rotation, green, x 10

Earthquake bar, 0:60 hold with 2x double red bands and 25s 

Earthquake bar bench press, 10 with double red bands and 25s

Earthquake bar seated overhead hold, 2:00 with double orange bands and 15s

Earthquake bar seated strict press, 10 with double orange bands and 15s

Close-grip bench press, 10 with 33lb bar

Farmers walk, 50m with 65/hand

Push-ups, perfect: 7, 5, 5, 5 

Tricep kick backs, with 20/hand 10, 10, 9, 8

Dumbbell floor press, with 25/hand 15, 15, 15, 10
Serratus punches, 10/side with 25lb

Single-arm bent-over trap 3, 10/side unweighted

3-way bicep curls, 10 with 10/hand

PVC bar overhead pull-aparts in front, 10 with #1

Plank steps up and over 25lb plate, 3/side

Lateral plank steps, 5 steps/side 

Z press, 10 with training bar and 5s

Strict pull-ups, 10 with toes on box throughout

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

PM @ CSC
A. Clean-grip deadlift, 5-5-5-5-5 light, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 12-16 total; 2:00 rest
+
5 sets:
10 hip extensions right into :20 Sorensen hold
:30 rest
:30 hollow rock
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 83, 103, 123, 123, 123

B. +70, +90, +100(12)

+

complete

+

complete, 92 calories, 53-55 RPMs

Highlights of PT: regular bench press! And regular push-ups! And getting a bar overhead! A fair bit of discomfort overhead, especially if the earthquake bar drifted backwards, but not bad enough to cut it. Actually the most uncomfortable things today were all on the Crossover Symmetry. Have a hard time bringing hands together in front of me with straight elbows (Ts) with even 3lb resistance, snow angels had pathetic wings (like, hip height), and external rotation at 90 degrees abduction is awful (around 60 degrees even with no resistance). Feeling like it's going to be a while to get full ROM back in all directions... but happy with all the additions and strength improvements within the ROM that I do have. It's only been 5 weeks. It's already been 5 weeks! 

Stuff at CSC was good. Deadlift weight was light on everything except the thumbs, those poor guys are out of practice. Lunges were great. 5 sets were great. Assault bike was great, getting pretty close to the upper limit of aerobic but it feels excellent to push it a little. 

Also, Mike suggested cutting all my PM supplements (melatonin, GABA and ZMA - which all together STILL didn't improve sleep), and so far no change. Ughhhhhhh. I forget what it's like to sleep. 

Tuesday - 5 weeks post-op

Mobility

+

3 sets:

Crossover symmetry rows, red, 10

Crossover symmetry As, purple, 10

Quarter external rotations, 10/side with 2.5lb

External rotations, elbow on knee, 10/side with 2.5lb 

Single arm trap 3, 10/side unweighted 

Houghston's As, 10 unweighted 

Houghston's T, palms down, 10 unweighted 

+

10:00 Assault bike

Talked to Mike today. Bumping up fat a bit (145P/80F/200C), adding a 20P/20C PWO shake on days I'm lifting, and I officially have permission for one day off plan per week to keep me sane. 

Monday

AM @ MobilityFit
20:00 Assault bike

+

dry needling 

+

5:00 Assault bike

+

4 sets:

Farmers walk, 50m with 45/hand

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Tricep kick backs, 10 with 15/hand

Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb
Plank steps up and over 25lb plate, 3/side

3-way bicep curls, 10 with 10/hand

Single-arm bent-over trap 3, 10/side unweighted

PVC bar overhead pull-aparts in front, 10 with #1

Z press, 10 x 0:30 overhead hold with PVC, 0:30 rest 

Earthquake bar, 0:60 hold with long red bands and 12kg, double orange bands and 15s

Earthquake bar bench press, 10 with double orange bands and 15s

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

Strict pull-ups, 10 with toes on box throughout (still no lockout but it's very very close)
Banded tricep pull-down, 20 with looped red band

Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry As, purple, x 10

Ring rows, scaps engaged throughout, x 10

Lateral plank steps, 5 steps/side 

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

5 push-ups from knees, slow and controlled

Plank walk with feet on sliders, 25m forward + 25m backward


PM @ CSC

A. Safety bar squat, 3-3-3+ (the plus indicates that you can continue w/additional reps on this last set, but still stop a few short of failure) @ 185-195-205; 2:30 rest
B. Glute-ham raises, 3 x 10-12 unweighted; 2:00 rest
+
6 sets:
:15 Assault Bike @ highest possible effort - can use left arm
2:15 Assault Bike spin

A. complete, 7 @ 205 (considered bar to be 60)

B. 12 across 

+

complete 

Anterior delt is super pissed off, it felt like after I rolled over wrong the other night everything around my shoulder just seized up. Drew dry needled the shit out of it, that was maybe the worst dry needling has ever felt. Other than that my shoulder joint itself generally feels pretty good. Talked to Drew (again) about starting to shift some stuff to CSC - I was up there today from 8:40am to 1:15pm. Yep. 4.5 hours. Kirk and Drew went to lunch and came back and I still wasn't done. I'm committed, it's just a lot. 

Stuff at CSC was all good. Would have been good for another 2-3 reps at 205 if I wasn't chicken about the safety bar. 

Glute-ham raises were much easier than last week. Stopped at parallel, I think that's supposed to be more difficult than going all the way down?

Definitely got more of a sprinting effect with one arm on the bike. 85 RPMs on the first 4 sets, topped out at 83 RPMs on the last 2. 

Sunday

10:00 Assault bike

+

mobility

+
2 sets:

Crossover Symmetry rows, red, x 10
Crossover Symmetry As, purple, x 10
Z press, 10 with training bar

Kettlebell rotations, 10/side with 8kg
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Tricep kick backs, 10 with 15/hand
Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb

3-way bicep curls, 10 with 10/hand

Plank, 0:60 hold
Plank steps up and over 25lb plate, 3/side
Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted
Lateral plank steps, 5 steps/side 

5 push-ups from knees, slow and controlled

Strict pull-ups, 10 with toes on box throughout (no lockout)

Banded tricep pull-down, 20 with looped red band

Ring rows, scaps engaged throughout, x 10

Single-arm bent-over trap 3, 10/side unweighted

Saturday

AM
10:00 Assault bike

+

mobility

+
2 sets:

Crossover Symmetry rows, red, x 10
Crossover Symmetry As, purple, x 10
Z press, 10 with training bar

Plank, 0:60 hold

Kettlebell rotations, 10/side with 8kg
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Tricep kick backs, 10 with 15/hand
Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb
Plank steps up and over 25lb plate, 3/side
Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted
Lateral plank steps, 5 steps/side 

5 push-ups from knees, slow and controlled

3-way bicep curls, 10 with 10/hand

Single-arm bent-over trap 3, 10/side unweighted

Strict pull-ups, 10 with toes on box at the bottom (no lockout)
Banded tricep pull-down, 20 with looped red band

Ring rows, scaps engaged throughout, x 10

PM
10:00 Assault Bike easy
+
For time:
400m sled drag, bodyweight on sled
+
10:00 Assault Bike easy

complete

+

14:54 with 160 on the sled, from waist

+

complete 


Rolled over onto my shoulder BAD last night, and it's still pretty aggravated... hoping that I'm past the point where I need to worry that I've fucked it up... 

Pushed the sled drag to this afternoon to avoid the rain. Holy fuck, that was awful. I don't know if it was the month off or the stuff we added in this week (hammies are fried) or doing it from the waist, but that sled would.not.budge. Got literally stuck on the mud on the way out, so I stopped, carried the plates to the back of the driveway, and restarted to do the whole thing on the asphalt. Could only make it like 16-20 steps before stopping. Couldn't have done any better today, that was fucking max effort. Gross. 

Friday

A. Safety squat, 8 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m walking lunge, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
10 unweighted reverse hypers, 2022
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete 

+

complete

Squats felt fast and easy. 

Lunges got a little tough by the 3rd set but no issues. Assault bike at 61-63 RPMs on the first two sets, which felt good so I pushed the pace a little on the 3rd set to 65-68 RPMs. Feels good to work a bit again. 

No issues with the last piece, once I figured how to get up onto the reverse hyper with one arm (hint: step on a box).

Included 3 sets of crossover symmetry As (red) and Ts (purple) and Houghston's As and Ts to my warm-up and 3 sets of both external rotation exercises and single-arm trap 3s to the end. Considered doing more, but I'll save the rest of it for this weekend.

Thursday

@ CSC

10:00 Assault bike
+
all the mobility
+
15:00 Assault bike

Wednesday

AM @ MobilityFit
10:00 Assault bike

+

4 sets:
Z press, 10 with 5kg bar

Earthquake bar, 2:00 hold with long red bands and 15s, double orange bands and 20s

Earthquake bar, 0:60 halfway hold with long red bands and 15s

PVC bar overhead pull-aparts in front, 10 with #1

PVC bar overhead pull-apart to snatch-grip hold, 10 x 0:10 with #1

Bench press with pull-apart PVC pipe, 10

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Single-arm bent-over trap 3, 10/side unweighted

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

Strict pull-ups, 10 with toes on box throughout (still no lockout)
Banded tricep pull-down, 20 with looped red band

Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry As, purple, x 10

Ring rows, scaps engaged throughout, x 10

Lateral plank steps, 2 sets with ladder then 2 sets just straight across, 5 steps/side 

Tricep kick backs, 10 with 15/hand

Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb
Plank steps up and over 25lb plate, 3/side

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

5 push-ups from knees, slow and controlled
3-way bicep curls, 10 with 10/hand

Plank walk with feet on sliders, 25m forward + 25m backward


PM @ CSC

A. Safety bar good morning, 3 x 10-12, 31X1; 2:30 rest
B. Safety bar alternating reverse lunges, 2 x 16-20 total; 2:00 rest
+
5 sets:
:30 Sorensen hold
:30 rest
:30 hollow hold
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. bar only, +20, +40

B. +50, +70

+

complete 

+

87 calories, 52-54 RPM

Everything from my neck to my knees is super sore. I love it. 

I was at MobilityFit for almost 4 hours today. Just sayin'. Notable things: planks on the indo board are murder on my wrists, but shoulder is good. Back to toes assisting on the pull-ups... Drew caught a couple unassisted that weren't completely perfect, but I think that's largely due to the volume of these 3 days in a row this week. And... on the lateral plank ladder, my OTHER shoulder was being weird - it was clicking with every step. Completely different from the slipping out of place like the right shoulder, but slightly concerning nonetheless. I just have this sinking fear that I'm going to blow out the other shoulder in like October. Drew didn't seem concerned, he said that lefty is probably just still picking up the slack from the bad one, but he had me modify these anyway. Both shoulders have been unhappy in the past, and I have insanely shitty luck, so I'm sure you understand my concern. Doing all the exercises on both sides religiously just to be safe. I'm going to have the strongest scapulae in all the land. 

Afternoon training was great. No idea where to start on either of the safety bar pieces, but I think I ended up with appropriate loading on both, with the last couple of reps being tough. Super happy to be doing things like normal again. 

Tuesday - 4 weeks post-op

@ MobilityFit
15:00 Assault bike
+
3 sets:
Plank walk with feet on sliders, 25m forward + 25m backward
+
3 sets:
10 ring rows, scaps engaged throughout
+
3 sets:
5 push-ups from knees, slow and controlled
+
4 sets:

Z press, 10 with 5kg bar
Kettlebell rotations, 10/side with 15lb
Tricep kick backs, 10 with 10/hand
Serratus punches, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Plank with hands on ground, 0:60

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted
3-way bicep curls, 10 with 10/hand
Single-arm bent-over trap 3, 10/side unweighted
PVC bar overhead pull-aparts, 10 with #1
Earthquake bar, 0:60 hold with long red bands and 20s, double orange bands and 12s
Strict pull-ups, 10 with feet only assisting at the bottom position (no lockout)
Banded tricep pull-down, 20 with looped red band
Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry isometric A holds, [5 x 0:30]

@ CSC
1200m sled drag from waist, 45

+

Mobility, mostly all lower body

Woke up today and decided I'm no longer allowed to wallow. If anyone catches me feeling sorry for myself or complaining, bitch slap me. 

Super sore, literally everywhere. I forgot how good it feels. If I keep this type of stuff up, I'm going to be jacked by summer. 

That plank walk thing may have been the most challenging ab workout I've ever done. Didn't realize until I was 2 sets in that I was pushing up from the floor into the plank, so I convinced Kirk to let me try push-ups. I have absolutely zero pain with any of the horizontal pushing or pulling I've done so far, as long as I keep everything engaged and don't go loose at end range. 

Apologized to Drew for yesterday. It won't happen again. I'm really not proud of how I've handled this whole thing from day 1, but I guess that's something you don't know about yourself until you're in it. 

Enjoyed the most perfect afternoon for a sled drag. I may have even gotten a tan. 

Monday

@ MobilityFit
15:00 Assault bike
+
4 sets:
Z press, 10 with 5kg bar
Plank with hands on ground, 0:60
Alternating lift-offs from plank position, x 10
Plank lateral step-ups onto and over a 25lb plate, x 3
Kettlebell rotations, x 10 with 15lb
Tricep kick backs, x 10 with 10/hand
Serratus punches, x 10 with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, x 10 with 2.5lb
External rotations with elbow on knee, x 10 with 2.5lb
Houghston's As, x 10 unweighted
Houghston's Ts, palms down, x 10 unweighted
3-way bicep curls, x 10 with 1.25kg/hand
Single-arm bent-over trap 3, x 10 unweighted
PVC bar overhead pull-aparts, x 10 with #1
Earthquake bar, 0:60 hold with long red bands and 20s, double orange bands and 12s
Strict pull-ups, x 10 with feet only assisting at the bottom position (no lockout)
Lateral plank steps, x 5 in each direction
Banded tricep pull-down, x 20 with looped red band
Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry isometric A holds, [10 x 0:30]

@ CSC
10:00 Assault bike

+

Mobility, lower body and t-spine

+

Safety bar squat, build to a tough 5:

+160 on the bar (223?)

+

Glute-ham raises, 3 x 5-10 unweighted, 2:00 rest: 

10, 10, 8

+

Assault bike sprints, legs only 

0:15 on 

2:45 easy spin 

x 3

+

10:00 Assault bike 

Today had all the emotions, and, because this is my blog, you're going to hear about all of them.

Lost my shit with Drew this morning. I'm just frustrated and annoyed all around, and when I walked in and he just had me start cycling through the exact same goddamn stuff I've been doing at CSC, I lost it. He pulled me aside and started lecturing me about this being a process and I started crying. I get that this is a process, I'm just so bored and impatient. I'm over it already, and it's only been a month. He said that he's noticed my whole demeanor has gotten worse since the Open started, which is sort of true (it's really hard to sit out), but it really coincided with the week that he let me do all the things then he took them all away.  I told him that straight up, that it wasn't fair to tease me that this might not be as long of a process as advertised, and he said that everything is a learning curve for him too, and that every person is different and he doesn't have many people trying to get back to an advanced level so there's no blueprint.  We talked about starting to work on my own non-rehab programming at CSC, which I think will make a huge difference.  Drew said that I can't start to resent the process and I need to separate what I do at CSC with what I do with him (while still doing all the rehab stuff on days I don't go up to MobilityFit).  I need a goal and stuff to do that I can control, instead of just waiting for Drew to add stuff in.  

Other than the crying, the only notable things at PT today were the planks (no issues at all), and the strict pull-ups (still can't lock out at the bottom, but no issues pulling or lowering unassisted).

Then I saw Tim, and cried in front of him, too. It's not like he told me anything I didn't know or expect, it was just residual frustration. He basically said that things look good and that Drew is in charge of what and when stuff is added, with nothing dynamic until I see him again (April 11).  He did say to expect to have issues at end range internal and external rotation for a while, in addition to overhead.  I think he was a little surprised to hear that I still can't sleep, but didn't really offer any advice other than when my mobility improves, I'll be more comfortable.  Which sounds like a fancy way of saying this is a process and I just have to stick it out.

Things got better at CSC.  Stephen gave me some stuff to do, which was great. I think that if he didn't, I would have probably cried in front of him, too, and made it 3/3 for the professionals in my corner today. I cried in front of Mike last week, so don't worry, he wasn't left out.

Squats felt tough enough for today.  Not a max, and probably could have gotten at least another rep or two at that weight, but I'm still super hesitant about going heavy with no way to bail.

Glute-ham raises were fine, didn't stick to a tempo but tried to go slow.

It's pretty much impossible to sprint without arms on the bike (and also, where do you put them?!).  I could get up to 75-77 RPMs, but I don't think it's possible to go any faster and this wasn't that tough.

Aaaaaand... finally, Emily wins the award for the most exciting Open performances this year.  It's really cool to see someone do literally the best they possibly could and be rewarded for their effort, and now she's done it 3 weeks in a row.  That's freaking awesome.

Sunday

10:00 assault bike

+

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

Single arm raises from hands and knees, 10/arm

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry As, purple, x 10

+

10:00 assault bike 

Saturday

40:00 assault bike

+

800m sled drag from waist, 45

+

10:00 assault bike 

+

Mobility, t-spine and lower body 

One of these days, the funk has got to lift. Right?

Friday

Minutes accumulated on a bike: 35

Minutes accumulated with the Marc pro: 45

@ home:

Mobility, t-spine and lower body

Single arm raises from hands and knees, 3 x 10/arm

@ CSC:

Safety bar squat, 3 x 10 (3:00 rest): +90, +100, +100

+

800m sled drag from waist, 60

+

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]

Well, it's happening- I'm getting weaker. Squats felt heavy. Sled felt heavy. I thought I was over the depression part of this whole thing, but yesterday and today have been awful. Just having a hard time giving a fuck about anything right now, and everything is annoying me. 

Talked to Mike today. I've been blowing off the macros he gave me, partially because it really is no fun being hungry all the time, and partially for the above reason - I just don't give a fuck right now. I had pizza and alcohol twice this week and weight is still under 159. I've been counting macros for YEARS at this point, and I've been on a diet most of my adult life, and the sense of freedom I felt when eating for performance instead of weight loss was so, so welcome. I feel claustrophobic trying not to go over set numbers, and since it's not showing up on the scale (yet), I'm having a hard time caring. Maybe I'll care soon. He bumped me to 145P/70F/200C for the time being. Maybe the carbs will cure the depression. Sigh. 

Thursday

Minutes accumulated on a bike: 30

Minutes accumulated with the Marc pro: 65

@ home:

Mobility, t-spine and lower body

Single arm raises from hands and knees, 3 x 10/arm

@ CSC:

3 sets:

Rotate kettlebell, start of Turkish get-up position but bottom up, 10/arm with 8kg

Tricep kickbacks on floor, 10 with 10lb/hand

Serratus punches, 10/arm with 10lb

Quarter external rotations, 10/arm with 2.5lb 

External rotations, elbow on knee, 10/arm with 2.5lb

3-way bicep curls (thumbs up, palms down, palms up), 10 each with 5lb/hand

Plank with hands on bench, 0:60 

Single-arm bent over trap 3, 10/arm unweighted 

Strict pull-ups with feet on box, ~25% assisted by legs and 0:03 negative, x 10

Banded tricep pull-down, 20 with looped red band

Seated overhead hold, 0:60 with PVC pipe (only one set)

Z press, 10 with PVC pipe

Crossover symmetry rows, red, x 10

Crossover symmetry, isometric A holds, purple, x [5 x 0:30]


Shoulder felt good on everything except the overhead hold, cut it out instead of risking doing something wrong.