play out the week

Wednesday 03/23/2011
I took the day off. 3 days in a row was feeling like enough

Thursday 03/24/2011
Starting test point: tops of ankles
Mobility Drills
Test Point:top of top of the foot

Snatch with open rotation
Pretest:middle of top of the foot
Weight:35lbs
Unilateral:y
Reps:146
Posttest:middle of top of the foot
Notes:

Deadlifts
Pretest:bottom of top of the foot
Weight:60lb
Unilateral:y
Reps:90
Posttest:bottom of top of the foot
Notes:

Towle Rows
Pretest:top of toes
Weight:60lb
Unilateral:y
Reps:84
Posttest:toe nails
Notes:

Lunges
Pretest:toe tips
Weight:Bodyweight
Unilateral:y
Reps:140
Posttest:toe tips
Notes:
I didn’t have the room to do walking lunges like I usually do. These we stationary with a crossing pattern

Sit out
Pretest:floor
Weight:bodyweight
Unilateral:y
Reps:90
Posttest:toe tips
Notes:

Friday 03/25/2011

bodyweight: 250.0

Starting point:top of ankle
mobility drills
test point: mid ankle

Snatch with open rotation
Pretest: bottom of ankle
Weight:35lbs
Unilateral:y
Reps:124
Posttest:middle of top of foot
Notes:

Deadlifts
Pretest: bottom of top of foot
Weight:60lbs
Unilateral:y
Reps:95
Posttest:bottom of top of foot
Notes:

Towel Rows
Pretest:top of top of toes
Weight:60lbs
Unilateral:y
Reps:80
Posttest:bottom of top of toes
Notes:
I forgot my usual hand towel so I used my actual shower towel, a beach towel. It added quite a bit to the grip aspect of this

Lunges
Pretest: tips of toes
Weight: bodyweight
Unilateral:y
Reps:157
Posttest:toe tips
Notes:
I have typically interlaced my fingers over my head for this exercise. I was noticing that as I did reps I was getting hamstring tension on the forward leg. I noticed my opposing arm was tense too. I begin holding my arms straight up in the air and it seems to remove this tension.

Sitou
Pretest: toe tips
Weight:bodyweight
Unilateral:y
Reps:60 (my have lost count)
Posttest: floor
Notes:
I’ve noticed a couple times that on my first few reps to my right I can’t drive the hips through. I try and I reach a point in the ROM where the muscles just won’t fire. It feels very much like it’s related to that old back injury. If I keep working the exercise though, I do eventually work through the entire ROM and it feel incredibly good.

Saturday 03/26/2011 – off

working the sit out

Monday 03/21/2011

bodyweight 253.5
test point bottom of shin
mobility drills
test point top of ankle

Snatch with open rotation
pretest point bottom of ankle
weight 35lbs
unilateral y
reps 120
posttest point bottom of ankle
this movement is relatively new but it felt good.The weight felt extremely light but was probably appropriate. I tend to lead the rotation with my off shoulder, causing me to put tension there rather than turning with jst my trunk

Deadlifts
pretest point top of top of foot
weight 60lb
unilateral y
reps 94
posttest point middle of top of foot
notes
This is using the slightly altered form in which I let the weight return to the floor as quickly as possible

Towel Rows
pretest point bottom of top of foot
weight 35 lbs
unilateral y
reps 130
posttest point to of toes
notes
used the bench for support this time

Lunges
pretest point middle of top of foot
weight
unilateral
reps
posttest point
notes
passed due to poor test

Sit out
pretest point top of toes
weight BW
unilateral y
reps 70
posttest point tips of toes
notes
This was using my old form. Not the new one with greater hip extension

Tuesday 03/22/2011

test point top of ankle
mobility drills
test point mid ankle

Snatch with open rotation
pretest point top of top of foot
weight 35lb
unilateral y
reps 140
posttest point middle of top of foot
notes

Deadlift
pretest point bottom of top of foot
weight 60lbs
unilateral y
reps 70
posttest point bottom of top of foot
notes

Towel Rows
pretest point to of toes
weight 60lbs
unilateral y
reps 70
posttest point toe tips
notes
I noticed I have greater mobility on my left than right. This could be behavioral or this could be that nerve injury that effects my left leg showing up in the crossing patterns
I need to remember to keep my head up

Lunges
pretest point toe tips
weight Bodyweight
unilateral Y
reps 144
posttest point toe tips
notes

Sitouts
pretest point floor
weight bodyweight
unilateral y
reps 80
posttes t pointfloor
notes

End Month1 , Start Month 2

Wednesday 03/16/2011
Run 2 miles 5mph pace 1% incline
Easy jog

Thursday 03/17/2011
1 month check up with Kurt
Great progress. Lost something like 4 lbs and 2 inches off my waist
New exercises to work with

Friday 03/15/2011
Short on time
BodyWeight 251.5

Mobility Drills
Pre-test top ankle
Post-test top of foot

Snatch with open rotation
Pre-test top of foot
weight 35lbs
unilateral Y
Reps 130
Post-test bottom of top of foot
Notes
left lower back tension. Tried to minimize

Deadlift
Pre-test top of top of toes
weight 60lbs
unilateral y
reps 50
post test top of top of toes
Notes:
felt tension continue to build, bailed out due to tension

Towel Rows
Pre-test top of top of toes
weight 40
unilateral y
reps 40
post test top of top of toes
notes
back tension began to go beyond discomfort. Bailed out as a result

Sit outs
just did a few minutes to work through these

03/19/2011
Off

03/20/2011
Pretest bottom of shin
mobility drills
post test top of ankle

snatch w/ open rotation
pretest bottom of ankle
weight 16K
unilateral Y
reps 110
posttest point top of top of foot
Notes
1-100 consecutive, singles after
Keeping a stern eye on back tension

Deadlift
pretest middle of top of foot
weight 135lbs
Unilateral N
Reps 75
Post test bottom of top of fooot
notes
keeping an extremely tight eye on back tension

Towel Rows
pretest bottom of top of foot
weight 16K
unilateral y
reps 150
post test middle of top of foot
notes
felt some body tension, can see it in my off hand, may need to adjust posture

Lunges
Pretest middle of top of toes
weight BW
Unilateral Y
reps 139
Post test middle of top of foot
notes
had to do stationary, I usually do these as walking at the work workouts
I think the loss of ROM was due to added quad tension from doing these stationary
2 minute rest and test improved to top of top of toes

Sitouts
Pretest toe nails
weight BW
unilateral Y
reps 70
post test bottom of top of toes
notes need to check form with Kurt. I was ending in a crab like stance 90degrees off from start

Jump rope
no testing
time 2:30

Two in a row

Monday March 14th
Bodyweight 253
Starting test point: bottom of the shins
Mobility Drills
Ending test point:mid ankle

Deadlift
Starting Test Point bottom of ankle
Weight 60lbs
Unilateral Y
Reps 105
Ending Test Point top of top of foot
Notes
Trying to think about full range of movement especially depth of movement

Presses
Starting Test Point middle of top of foot
Weight 40lbs
Unilateral y
Reps 90
Ending Test Point middle of top of foot
Notes
I found that I had a small amount of built up tension in the left side of my back from the deadlifts. This seems pretty common for me but I think it made the presses less effective

Hindu Pushup
Starting Test Point bottom of top of foot
Weight Bodyweight
Unilateral N
Reps 49
Ending Test Point top of toe
Notes

Rows
Starting Test Point top of toes
Weight 60lbs
Unilateral Y
Reps 112
Ending Test Point top of toe nail
Notes

Lunge
Starting Test Point tip of toe nail
Weight Bodyweight
Unilateral Y
Reps 153
Ending Test Point top of toe
Notes

An observation I had sometime late on Monday or early on Tuesday was that my pigeon toe deadlifts always feel like I’m trying to rotate my leg from the knee down. With that knowledge I looked at my walking posture and noticed that I never relax my glutes, which could obvious contribute to splayed feet. I started to consciously attempt to relax my glutes when I stand. It makes it easier to go pigeon toed but it feels a little weird.

Tuesday 03/15
Bodyweight 252.25
Starting test point bottom of shins
mobility drills
top of ankles

Deadlift
Starting Test Point bottom of ankles
Weight 60
Unilateral Y
Reps 82
Ending Test Point middle of ankles
Notes
focusing on relaxing glutes. felt like my pidgeon toednes was more complete and my depth was better/

Press
Starting Test Point top of ankle
Weight
Unilateral
Reps
Ending Test Point
Notes
Based on testing poorly I passed on this exercise

Hindu pushup
Starting Test Point to of ankle
Weight Bodyweight
Unilateral N
Reps 50
Ending Test Point to of foot
Notes
I caught myself doing something I’ve done for years and only been intermittently aware of. As I get into an exercise I store a great deal of tension in my mouth and throat. I tried to work on keeping these relaxed

Rows
Starting Test Point bottom of top of foot
Weight 40lbs
Unilateral Y
Reps 125
Ending Test Point toe tips
Notes
This was done as a towel row

Lunge
Starting Test Point toe grasp
Weight Bodyweight
Unilateral Y
Reps 160
Ending Test Point toe tips
Notes

Sit out
Starting Test Point toe grasp
Weight Bodyweight
Unilateral Y
Reps 90
Ending Test Point toe tips
Notes
the final test, I was so super close to the floor but just not quite there without stretching

Today I’m not sure what I’m going to do. I can feel the body asking for a rest day but the midday workout has become so important to me I may do something. I’m thinking about hitting the treadmill for a couple miles.

catch up

I haven’t kept up the log very well this week.
I didn’t get much done in the morning – anything really
Tuesday was off due to incapacitating soreness in from the lunges
Wednesday I had very little time but I got into the gym in the afternoon. I didn’t take my sheet so I don’t have the reps recorded but I did deadlifts and rows. My legs were sore going in but felt great coming out
Thursday

Bodyweight 252.5
starting test point: bottom of shins
mobility drills
Test point: bottom of ankle

Deadlift
test point: top of foot
weight 60 lbs
unilateral
reps: 109
Final test point: top of toe
Notes
Sets of 5/5 X 10
1/1 X 4
+1
trying to minimize back stiffness

Press
test point: top of foot
I chose not to do it because of the bad test

Hindu pushup
Test point: top of toe
Weigh: bodyweight
bilateral
reps: 38
final test point: tip of toe
Notes:
I’m fairly certain this movement is responsible for the should pain I experienced last week. I had a little bit the next day with this but nothing as bad as last week

Rows
Test Point: top of foot
I chose not to do this due to the bad test

Lunge
Test point: top of toe
Weight: Bodyweight
Unilateral
Reps: 149
Notes:
I was still sore in the legs a bit from previously but the exercise went extremely well and with minimal soreness the next day

Friday:
I was feeling a little lifting burnout on the week so I jogged 2 miles at 5 miles per hour and at 1 degree incline.

Weekend: Nothing to report as yet.

Good Follows Bad

11:00
starting bodyweight 254.5
Test point: bottom of shin
mobility drills
Test Point: mid ankle

Deadlift
Pretest point: low ankle
time: 8 min
weight: 60lbs
Unilateral: Yes
reps: 98
Post Test point: top of foot
Notes: focused on depth. Kept tension out during although there is always some after, much less than previously.

Row
Pretest point: top of foot
Time: 8 min
Unilateral: yes
Weight: 60lb
reps: 122
Post test point: top of toes
Notes: kept having tension creap into the right hamstring while rowing on the left side

Press
Pretest point: top of toe
Time: 8 min
Unilateral: Y
Weight: 40lbs
Reps: 85
Post test point: tips of toes
Notes: tested the 60lb but there is a lot of tension throughout my body when I try to skip that high. With 40lbs I hit excess tension and some muscle fatigue at 30 reps. At that point it became more of a kettlebell style clean and press with one rep to each side.

Lunge
Pretest point: grasp toes
Time: 8min
Unilateral: Y
Weight: bodyweight only
Reps: 147
Posttest point: tops of toes
Notes:
I’ve never done so many lunges and I’m sure I’ll feel it tomorrow.

made a choice

I decided to take Sat and Sun off to get over the shoulder aches. Trying to gett back at it his Monday
Starting test point: top ankle
Mobility Drills
Test point: mid ankle

Deadlift
Test Point Mid ankle
time 8 min
weight 135 lbs
Reps 60
Test Point top ankle
That didn’t test out like I would have hoped. Rows and presses are testing medicore too. I’m going to do my drills again and call it for the morning. We’ll try again at noon.

overtrained and overworked

I felt like crap on Friday when I woke up. My head hurt, my shoulders hurt, my hips hurt. I thought I was coming down with one of my coworker’s sinus infection. I didn’t want to go into work but needed to. The day was booked as a rest day for training primarily because I had little sleep this week so I wanted to sleep in and I had no free time during the day to get to the gym.
I went through the day at 1/2 speed thinking I may not be in on Monday if I felt like this. My coworkers and managers encouraged me to leave early. I left 2 hours early. I got home and took some ibuprofen, took a long, hot soak and did something I almost never do – nothing. A couple hours later I started to feel remarkably better. I think the ibuprofen helped the shoulders and hips and the soak and nothing helped the head.
I didn’t feel like I worked through tension yesterday in the gym but maybe I did and I wasn’t tuned in enough. Maybe I just threw too much at myself. I know work has been rough for me this week. Either way I need to improve on self monitoring for work and workout.

Focus

Yesterday’s workout left my lower back a little tight. Today I tried to focus on form over reps. Some of my reps dropped but I accept that as the price of getting it right

Bodyweight 255
10:30 am
Started out touching to the top of my ankle
Drills
Bottom of Ankle
Pigeon toe deadlift
8 minutes
60 lbs
74 really good reps
Finished able to touch the top of my foot
Standing press
8 minutes
40 lbs
116 reps
touched my toes
Hindu push-up
8 minutes
32 reps (I had to go to singles as early as rep 13)
touched the tips of my toes
Row
8 minutes
60 lbs
130 reps (had to stop early, one of my superiors came into the gym and wanted to talk about a database issue)
Grasp my toes

end

do what ya’ gotta

No am workout. I have an excuse but it’s and excuse

2pm
8 min sets
60lb dumbbell
pigeon toed deadlift 114
unilateral row 166 (that 83 per side)
I cut it short so I wasn’t late to a meeting. I felt really good after which is great cause I was of half a mind to skip today.