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