Monday, November 30, 2015

PM

T-spine Protocol x2 rounds

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

Still pretty rough on the wrists and still pretty far from achieving a strict muscle up. It'll come in due time, I'm sure. Ended this with doing 3 sets of unbroken doubles. Felt good. 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

Still feel kind of sloppy and disconnected. 

C

Rings Neutral Grip Wtd. Pull-up @21x1 - 4 x 3.3.3; rest 20sec + 2min (same loading as last week, w/ tempo)

Again, used body weight across. I'm not sure what it is about these but they do a number. 

D

Ring Dip  @21x1 - 4 x 3.3.3; rest 20sec + 2min (same loading as last week w/ tempo

Weren't too terrible but still difficult. 

E. False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

Managed to get 1 set of 15 seconds. The rest were 10s and 1 set of 5 to finish it out. Biggest limiting factor is the remarkable amount of ouch it puts on my wrists. 

+

10 TTB

10 Burpees

15 Wallball

60sec row @ EN1

x5 Rounds

T2B: UB / UB / 8+2 / UB / UB

WB: UB Across

Subbed row for AD because one of my athletes was using it. I definitely felt the weekend here. Took me every bit of 25 minutes. Really, I was so slow due to the sensation of wanting to vomit. Not sure why, but something wasn't sitting right. May have been the banana I had 30 minutes prior. Not sure. Either way, this beat me up far more than I would've liked. 

+

Every-day Core Work

I'll be completely honest, I forgot to do these. 

T-spine Protocol x2 rounds

Thursday, November 25, 2015

PM

A

Power Snatch - 10 singles from blocks (2"" below knee), 2 reps each @ 135/155/175/195/205#; rest 90sec

Felt pretty good. Not too many issues to report, really. Just some minor tightness after the 205#. 

B

Push Press - 5 x 5 @ 185#; rest 2min (building tolerance to OH pressing capacity)

Started out a little "creaky" but eventually loosened up. Guess I just didn't get my joints warmed up enough? Not sure. Knees were responsible for the majority of the discomfort experienced. 

C

Deadlift from blocks (2"" below knee) - 3 reps @ 205# every 60sec for 6 sets

Got tight in the lumbar region after this, however I think it's just due to general fatigue...also I was sitting in a car a lot yesterday. 

D

Box Squat (@ parallel) - 3 reps @ 185# every 60sec for 6 sets

No major issues to report. 

+

DROM / EST-based Warm-up - 10-15min

+

AD - 30sec @ 90% effort

AD - 30sec @ 50% effort

x12 Rounds

Rest 5min

x2 sets

Had to get up and walk around for the 5 min intermission and do some of the lumbar protocol. Actually took a little more than 5 minutes rest. Back just tightened up due to sitting for so long, I think. Other than that, I enjoyed doing this. I consider the AD my friend now. 

+

Mobility - 20min

Focused on low back. Did 2 rounds of the lumbar protocol up to the hollow rock and 2 rounds of the t-spine protocol. Back feels okay as I type this out. 

Kyle-

I'm going to do my best to hit the stuff this weekend. We're going up to Oklahoma City and we'll be there through Saturday. Some family friends live there that I haven't seen for a very long time and they invited us up for thanksgiving. I will at least be able to hit the everyday core work. 

Monday, November 23 + Tuesday, November 24, 2015

Monday

PM

T-spine Protocol x2 rounds

Bar hangs provide the most relief. KB Keg iniates the most discomfort, borderline painful. 

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

That false grip shows no mercy. 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

Still feel very disconnected and sloppy. I think I'm going to start implementing them in warmup more. Trying to focus a lot on the hollow body at the top so to maintain more control. 

C

Rings Neutral Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (increase)

Result: BW / BW / 5# / 5#

I'm still not sure why but these are offensively hard. 

D

Ring Dip - 4 x 3.3.3; rest 20sec + 2min (increase)

Result: BW / 26# / 35# / 35#

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

Again, still really beats me up. Took me 12 sets of 10 seconds each and that was max effort. 

+

10 Burpees

15 Wallball

10 Box Jumps @ 24""

60sec AD @ EN1

x5 Rounds

Stayed smooth and controlled with no running clock. I used my phone for the AD. 

+

Every-day Core Work

T-spine Protocol x2 rounds

Really didn't feel all too great. Blood sugars plummeted right as I was leaving for the gym so I felt really off this entire session. 

Tuesday 

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

+

Row - 4 x 250m Descending 1-4 to 1k pace; every 75sec

Row - 1 x 750m @ EN1

x4 Rounds

Again, descended to 1:30avg on every round. Still felt pretty winded like last time. Didn't feel too great during this at all. 

+

AD - 24min @ EN1

...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover

Did the best I could. I didn't get very far each time (~20m) because I was experiencing some not-so-trustworthy flatulence. 

+

Every-day Core Work

P - 2:01 / DNF / DNF

R - DNF

L - DNF

Lumbar Protocol x2 Rounds

Had the luxury of having diarrhea and almost shitting myself 2 minutes into the first prone plank. Decided to stop there and limit the risk of shitting my pants right before I had to teach class. 

I've been having difficulty waking up early enough to eat a good breakfast, which has actually affected my willingness to want to eat throughout the day. I go into the session hungry, but if I eat beforehand, I know I'll get sick or I will generate the sensation of wanting to get sick. I need to work on finding those time frames of eating properly again. I haven't logged for a good 2 weeks. I need to meditate and get my shit together. 

Friday, November 20, 2015

PM

T-spine Protocol x2 rounds

+

A

K.Muscle-up Progressions - 10min (start w/ progressions, end with 5-6 full reps)

 

This was exciting. I actually ended with 6 reps and hit a triple unbroken. Mechanics weren't spot on, but I'm pretty happy about it. The movement actually feels pretty fluid. As time progresses and my core develops more, I think I'll become more proficient.

 

 

B1

Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

 

Result - :22 / :25 / :24 / :28 / :27 / :29

 

Really wanted 30 seconds...balls.

 

B2

Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

Skipped these due to a pretty good rip and blood blister. 

 

C,

Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)

 

I'm  still a pretty big fan of these.

 

+

EMOM for 20min

Odd - 10 Burpees

Even - 15 Wallball

 

This was hard. Really fucking hard. Back began to tighten up quite a bit on the latter half of the EMOM so I dropped the reps scheme to 10 from minutes 11-20. Burpees remained pretty fluid (1 rep every 4 seconds). 

...

Right into 3k Row @ EN2 w/ damper @ 10

(this is meant to be muscular endurance work, so keep stroke rate low and power per-pull high)

 

Result - 11:57

 

Was able to hold just under 2:00avg/500m. Probably the hardest 3k I've ever had to row. I guess I've lost a step on my aerobic capacity.  

+

Every-day Core Work

 

P - 2:54 / 2:45 / 2:31

R - 1:44 / 1:45 / 1:39

L - 1:30 / 1:29 / 1:27  

 

T-spine Protocol x2 rounds

 

Low back didn't feel too great after today. Granted, I woke up tight, so the day started off rough. BUT, 3 UB muscle-ups...hell yea.

Tuesday, November 18, 2015

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

+

Row - 4 x 250m Descending 1-4 to 1k pace; every 75sec

Row - 1 x 750m @ EN1

x4 Rounds

 

RD1 - 58.3 / 54.4 / 48.6 / 45.0

RD2 - 58.4 / 53.6 / 49.1 / 45.1

RD3 - 55.6 / 52.8 / 47.6 / 44.8

RD4 - 55.5 / 53.4 / 48.0 / 45.2

 

I descended to 1:30avg/500m because my current 1k PR is 3:07....I'm pretty certain I could be sub 3:00 now, however, I wanted to be relatively conservative, so I went with the a hypothetical 3:00 for a 1k. Not going to lie, I was pretty winded after this. I did experience some low back tightness after the second round so I took a little extra rest to walk around a mobilize...this is probably why my 3rd and 4th rounds were a little faster at the start.

 

+

AD - 20min @ EN1

...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover

+

Every-day Core Work

 

Prone - 3:03 / 3:13 / 3:15

Right - 2:15 / 2:18 / 2:17

Left: 1:55 / 1:48 / 1:59

 

Lumbar Protocol x2 Rounds

 

I ran out of time to do the AD, core work, and lumbar protocols at the gym because I had to teach. I spun on the stationary bike when I got home and did the core work after that. 

Monday, November 16, 2015

PM

T-spine Protocol x2 rounds

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

 

These were tough. Especially using the false-grip. I'm not sure if it's because of my relationship with gravity, but my wrists take a beating with it. I'm not sure if I did the band-assisted MU correctly because they felt really, really sketchy...also I wasn't able to find the right combination of bands to complete 1 successful rep. Oh well. The transition is harder, in my opinion, when it's strict.

 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

 

Felt pretty sloppy. I'm wasn't too excited with my timing on these. Just felt really disconnected.

 

C.

Rings Neutral Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (tough)

 

Result: bodyweight across

 

I've never performed neutral-grip pull-ups before and I've discovered that they're a whole new animal. These were far more difficult than that of prone and supine, therefore bodyweight provided a large amount of difficulty.

 

D

Ring Dip - 4 x 3.3.3; rest 20sec + 2min (tough)

 

Result: BW / 10# vest / 20# vest / 20# vest + 5# plate

 

Decided to slowly duild rather than jump into it. These actually felt okay. A lot better that previous trials.

 

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

 

Result - 12 sets of 10s

 

This was MAXIMAL effort, as well. My wrists are ripped up, man. False-grip really fucks me up.

 

+

10 Burpees

20 Air Squats

40 Double-unders

60sec AD @ EN1

x5 Rounds

 

Result - 2:50ish per round / 13:56 total time

 

Dubs were all UB which was exciting. Maintained burpees 1 every 4 seconds and just kind of went fluid with the squats. 

 

+

Every-day Core Work

 

Prone - 3:00 / 3:03 / 3:05

Right - 2:01 / 1:55 / 2:06

Left - 1:46 / 1:50 / 1:52 

 

T-spine Protocol x2 rounds

9-Nov thru 15-Nov Core Results + Spinal update

Everyday Core Work 
A
Prone Plank - 3xAMSAP; rest as needed
*all results in seconds

B
Side Plank - 3xAMSAP per side; rest as needed
*all results in seconds

C
Curl-up - 3x8-10 each leg; rest as needed

Monday, November 9, 2015 
A                                         Avg    |  S.D. |  Range
Result - 136 / 153 / 166 =  151.67 +/- 9.21s || 30s

B
Result (R) - 96 / 100 / 99 = 98.33 +/- 0.71 || 4s

Result (L) - 94 / 90 / 89 = 91 +/- 0.71 || 5s

Tuesday, November 10, 2015
A
Result - 181 / 163 / 170 = 171.33 +/- 4.95 || 11s

B
Result (R) - 120 / 122 / 118 = 120 +/- 2.83 || 2s

Result (L) - 100 / 96 / 101 = 99 +/- 3.54 || 4s

Wednesday, November 11, 2015
A
Result - 175 / 169 / 179 = 174.33 +/- 7.07 || 6s

B
Result (R) - 119 / 115 / 110 = 114.67 +/- 3.54 || 9s

Result (L) - 101 / 105 / 106 = 104 +/- 0.71 || 5s

Thursday, November 12, 2015
A
Result - 185 / 176 / 171 = 177.33 +/- 3.54 || 14s

B
Result (R) - 130 / 105 / 104 = 113 +/- 0.71 || 26S

Result (L) - 101 / 102 / 100 = 101 +/- 0.71 || 2s

Friday, November 13, 2015
A
Result - 190 / 176 / 168 = 178 +/- 5.66 || 22s

B
Result (R) - 126 / 122 / 118 = 122 +/- 2.83 || 8s

Result (L) - 106 / 100 / 99 = 101.67 +/- 0.71 || 7s

Saturday, November 14, 2015
A
Result - 196 / 188 / 180 = 188 +/- 5.66 || 16s

B
Result (R) - 120 / 122 / 120 = 120.67 +/- 1.41 || 2s

Result (L) - 96 / 99 / 106 = 101.67 +/- 4.95 || 10s

Sunday, November 15, 2015
A
Result - 199 / 190 / 177 = 188.67 +/- 9.19 || 22s

B
Result (R) - 119 / 116 / 110 = 115 +/- 4.24 || 9s

Result (L) - 111 / 103 / 103 = 105.67 +/- 0.71 (?) || 8s

OVERALL WEEKLY STATISTICS

PRONE
Shortest - 136 seconds (2:16)
Longest - 199 seconds (3:19)
Average - 175.61 seconds (2:55.61)
Deviation - 11.81 seconds 
Range - 63 seconds (1:03)

RIGHT 
Shortest - 96 seconds (1:36)
Longest - 130 seconds (2:10)
Average - 114.81 seconds (1:54.81)
Deviation - 8.46 seconds
Range - 34 seconds

LEFT
Shortest - 89 seconds (1:29)
Longest - 111 seconds (1:51)
Average - 100.38 (1:40.38)
Deviation - 5.16 seconds
Range - 22 seconds


Not sure the level accuracy here. I know that the standard deviation is relatively close, however, it's been a while since I've implemented moderately, in-depth statistics. Anyway, back is improving. I like the protocols a lot. I DO wake up tight periodically and it takes me a while to get going. Overall, I think I'm ready to begin training a little harder within a spectrum of tailoring to my low back still.

Movements I know are a go:

Muscle-ups/C2B/Pull-ups
Dips
Low-to-moderate volume squatting movements
Rowing
All upper body pressing movements
Deadlifts are good but limited
Low volume cleans and snatches are good to go as well

Wednesday, November 4, 2015

PM
General Aerobic Prep - 15min
DROM / Specific Prep - 15min
+
90sec AD @ 90-95% effort (hard/uncomfortable but not maxmial)
15 TTB
Rest 3min
x3

Result - 2:05 UB / 2:09 (12/3) / 1:58 UB

Only reason the middle set wasn't unbroken was due to a slip off the bar. I had my grips on and they're pretty stretched out, so the grip's leather extended past my hands so I just slipped off at 12. 
+
90sec AD @ 90-95% effort (hard/uncomfortable but not maximal)
15 k.HSPU
Rest 3min
x3

Result - 2:00 UB / 2:05 UB / 2:03 UB

Happy I could hit all of these unbroken. First time I've ever hit multiple sets of more than 8 HSPUs unbroken...unfortunately, I wasn't able to do this without my neck paying for it. The right side of my neck was/is in a remarkable amount of pain. I'm getting a stinging sensation whenever I turn to the left and experience a sharp pain every now and then that shoots up my neck to the base of my right ear. Interestingly, I never 'lost control' on the eccentric portion. Meaning I never 'plopped' on my head, so I'm not really sure what, exactly, could have caused this. 
+
Thoracic Protocol x2-3 rounds
A1

Wall-facing 90/90 Breahting Drill - 
A2

Prone Grip Passive Bar Hang - 30sec (@ absolute bottom of ROM)
A3

Lying KB T-spine Reach-overs - 10-12 reach-overs (on KB not roller, reach hands overhead)
A4

Feet-elevated Gymnastics Bridge - 15-20sec (focus on pressing chest through, use box)
A5

Serratus Foam-roller Wall-slides - 10-12 total

All of this was okay. My neck didn't make it much fun, it was really bothering me during actually. 

I was also kind of bummed after this because I found a video of a dude who weighs almost 20# more than me knocking out muscle-ups. Granted, he's 6'6" but it was still sad to lose that fantasy that I am/was the heaviest person in the county (outside of NFL players) with the ability to knockout muscle ups. 

Nutrition:

Total Kcals - 3033

Macros

A little under today but I ate the majority of food at night so I'm fucking stuffed. It was hard for me to eat much during the day due to work and Evelyn. That's actually a very common theme within my eating schedule on the daily. 

Tuesday, November 3, 2015

PM
AD - 15min @ EN2
Ido Portal Locomotion Routine - 15min (skip back bridge in place of Thoracic Extension mobility)
+
A. Reverse Hyper - 4 x 10-12; rest 2min (use swing to decompress lumbar spine and create lumbar flexion)
B. Jefferson Curl - 4 x 10-12 super slow reps; rest 2min (empty bar, elevated, focus on lumbar flexion)
+
Lumbar Mobilization/Stability Routine:
1- Iron Cross; 20 reps x5; rest 20 seconds
2- Rollovers; 20 reps x5; rest 20 seconds
3- Cat/cow yoga stretch 10 reps x5; rest 20 seconds
4- Supine windshield wipers; 10 reps x5; rest 20 seconds
5- Inch worm walks; 3 reps x5; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
6- Spiderman walks; 50 feet x5; rest 20 seconds
7- Standing torso twists; 10 reps x5; rest 20 seconds
8- Bent over torso twists; 10 reps x5; rest 20 seconds
9- Arch body hold; 30 seconds x5; rest 20 seconds
10- bent knee hollow body hold; 30 seconds x5; rest as needed
(get as much of a deep flex of the lower spine as possible)

My low-back really didn't like the majority of this today. Had to cut the reps to 4-5 on the Jefferson Curl because my back would tighten up so much. It felt good going down, but coming up was a different story. Motherfucker hurt. I liked everything, it was just really uncomfortable and mentally taxing. I figured out a way to do reverse hypers on the GHD and I'll send a link to the video when I can get to a computer that isn't handheld. 
+
AD - 20-30min @ EN2
Mobility - as needed

Total Kcals: 3343

Macros

A little off today. Still fighting to find that balance with fats and protein. 

Monday, November 2, 2015

PM
T-spine / Shoulder Mobility - 15min
+
A

Muscle-up Progressions x3
-small/tight arch-hollow swings - 10 UB
-big/tight arch-hollow swings - 5 UB
-muscle-up transitions (no dip) - 1.1.1
-muscle-up (full reps) - 1.1.1

I really liked this. I went 9 for 9 on the muscle-ups with no misses and they felt pretty solid. Body positioning and turnover felt pretty damn good. 

B

Kipping CTB Progressions x3
-small/tight arch-hollow swings - 10 UB
-big/tight arch-hollow swings - 5 UB
-hip to bar kips - 3-4 UB
-CTB Pull-ups - 6.6 UB

Hips to bar were the hardest part. The C2B were unbroken but they were quite sloppy and disconnected. I could feel where I was disconnected, but I couldn't figure out how to fix it. 
+
C

Prone Grip Wtd. Pull-up - 5 x 3.3.3; rest 20sec + 2min (tough)

Result: BW / BW / BW / 15# / 15#

Decided to start at my body weight and work my way up this time. 15# is about all I had in me. This is really disappointing. I remember when I could use a 55# plate at South for a few reps. Granted, my strict pull-up at my body weight equals what I was able to pull then...so I guess I'm not really sure how to interpret that. 

D

Ring Dip - 5 x 3.3.3; rest 20sec + 2min (tough)

Result: 15# / 26# / 26# / 35# across

Well...it is what it is, I guess. 

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 140 sec total in HOLLOW

False grip is a bitch. This make me remember why I don't use it on the muscle ups. It fucking rips my wrists. 

+
50-40-30-20-10
AD Cals
Seconds Back-to-wall HS Hold 

Result - 12:10

This wasn't as rough as I thought it would be. I didn't sprint this but it wasn't easy. I was easily outside of my comfort-zone, but within control. I think my HR got up to mid-170s. 

All handstands were UB with no shaking. 

+
T-spine / Shoulder Mobility - 15min    

Total Kcals: 3240

Macros: