Sunday, November 11th, 2016

Key Takeaway:
For Taku intervals and steady-state conditioning, do the lower-intensity stuff on an inclined elliptical or treadmill.

At least some cardio should be AM to wake up; this can be light and low-intensity. Probably the same half-hour setup as currently used, but potentially at an even lower intensity than currently used to avoid tiring out. This should be done immediately on waking the first time - take meds and just go power walk/elliptical.

Intervals should alternate machines where possible (never do the same thing twice in a row unless absolutely necessary) and be exclusively zero-impact until running's improved. Running would then only be on days as far from any squatting/deadlifting as possible.

The erg's still out until shoulder's back to better shape, meaning consistent soft tissue, TRX, and band work.

Details:
Back in the gym, a little more solidly this time. Cardio is the one thing I can consistently do during the week, so I've been running through Taku's protocols (so far the "first two weeks" part - this started with 1-2 runs of 90/90, then 3 for most of the last two weeks, now 4 for the last two times; it'll be the protocol as traditionally written going forward). Other days it's conventional cardio, looking for ~20 minutes at lactate threshold (which with the caffeine and addy is more like 150-180 heart rate instead of the generally-prescribed 120-130...jesus). The weekends (and generally any SF days, and/or any SEA days) go more to climbing right now, with lifting to return soon.

In the interest of minimizing system stress, I'm trying to focus on concentric-only cardio. Machine choices are laid out below, though there's some variation in validity there. I'm also trying to focus on low-impact, at least for the intervals.

From an energy expenditure/weight loss effect perspective, it's probably worth designating 1-2 primary machines for the lactate threshold work and then cycling through everything else for the intervals. Based on the selection below, I'd probably peg inclined Elliptical and Treadmill for threshold and everything else for the intervals. Erg probably calls for some PT in advance; packing TRX and some soft tissue tools for the road lets me do a lot there, but dedicated attention (especially graston for the lat...) will be a big help too. Also a great way to burn through the FSA funds.

Given some running coaching to get form down (also mobility work etc. - I've been terrible about couch stretching, actually) that may be a viable choice for a mid-week (say Tuesday) session - presumably any squatting would be something like Thursday/Friday and Sunday, so it'd give just about the best possible recovery window and let me work on a pretty fundamental human skill.

Favored Machine Choices
- Erg
- Upright bike
- Recumbent bike
- Stairmaster
- Treadmill (INCLINE)
- Elliptical (INCLINE)

These are all nice in that there's no/little lengthening under load - it's actually kind of annoying trying to find other sources on this, but it's not that hard to figure out for yourself (or to test - go do a hard cardio workout on a new machine; if you're not particularly sore the next day, it's low/no-eccentric).

Presumably more exotic machines like the Versaclimber and Airdyne match this.

The treadmill and elliptical seem like mixed bags, since both either are or emulate flat running and thus (at least based on reputation) have a greater eccentric component than the above (where any lengthening is either unloaded [erg, stairmaster] or actively facilitated by shortening from the other side [bikes]). Doing these things on an incline helps by simulating hills; there may also be a way to manipulate foot position on the elliptical to similar effect. Murder on the calves, though.

Other Attractive Ideas
The stereotypical powerlifter "counter-culture" exercises also seem to fall into the lower/no eccentric zone - which makes a lot of sense:
- Sledgehammer
- Sled pull (aka regular sled)
- Sled push (aka prowler)
- Hill sprints

Rope jumping is probably acceptable since it shouldn't kill quads/hamstrings/glutes, though concentrically it's murder on the calves.

Unfortunate Exclusions
- Flat running/Treadmill
- Flat elliptical

Other than that it's actually hard to say - the big problem honestly seems to be that you've got to hit an incline to do a particularly good job. We're also primarily after low/no impact activities for anything halfway intense.

2016-06-13 Deadlift

Diesel - 5lbs
Bat Wing - 5lbs
Bridge - 5
Overhead Squat - 45x5

Deadlift:
135x5
165x5x2
180x5
195x5x3
Not atrocious, but not great. Wasn't feeling too good going in today.
Tore the shit out of my shins.

Turkish Get-Up:
25x3*x3
Probably best to add reps or something - get to like 5 sets of 5 before moving to the next weight.

45-Degree Back Raise:
Hands - 10
10lbs - 10x2
No real issues here. This should probably be supersetted with CSRs.

Cat-Camel
Birddog
Couch Stretch
Hamstring Stretch
Rotational Stretch
TBall on infraspinatus
Quad roll

General sense is that I've got 4 things I'm trying to take care of:
- Quad Pain
- Lumbar Issues
- Gait
- Shoulder

Should put birddogs into the warmup

2016-06-05 Bench

Diesel - 2.5s
Bat Wing - 2.5s
Bridge - 5 (no bands)
Pushups - 10

Bench -
45x8
65x8
85x6
105x5
135x5, 5, 4
Probable poor choice to skip 130, esp. after less sleep last night.

2016-05-30 Oly

Diesel - 5lbs (including skiers)
Bat Wing - 5lbs (3)
Bridge - 5 regular, 1 band
Overhead Squat - 65x8

Snatch High Pull -
65x2
85x3x5
These got progressively better; still gotta work on the technique.

Hang Snatch -
45x3
65x2x4
75x2
Again, technical work required.

Clean and Jerk -
75x1
95x1
115x1x5

30-second rests on all.

Then did some upper back rolling because it was complaining.

2016-05-29 Squat

Nice rapid session.

Diesel - 5s, including skiiers
Bat Wings - 5s
Bridges - 10 regular, a couple with bands

Overhead Squat - 45x10, 75x8
(in vans)

Squat -
105x6
135x5
155x5x3
Nice fast pace here.

TGU -
30x3/3, 2 (3F)/2, 3/1 (2F)
Weird

Pistols -
3x5*
Noticeable lack of mobility in left hip.

Quad roll

Random thing from MWOD

http://www.mobilitywod.com/propreview/one-of-my-all-time-best-shoulder-fixes-seriously-do-this-yesterday-community-video/

The 1.0 version is zero effort (just get under a heavy-loaded barbell and raise/lower arm). Probably worth some investigation for training.

2016-05-10 Row

Diesel - 5s (put the skiers back in as well - very long time since those...)
Bat Wings - 5s
OHS - 45x5
UB Roll - Brief
Bridge - 5 (no band)

Row -
5m @ ~3:00
5m @ ~2:30 (strapped in eventually)
5m @ ~3:00
Stroke rate all over the place, etc.. This was pretty bad.

Then just hamstring stretch and left.

Returning to Old Program

Sticking with what I like - which is lots of rowing and faster conventional workouts. Switching to/adding Oly as shoulder health improves.

Row
Rehab

Bench
Bench 5*3 (2.5lb increments...maybe after 135)
LAPD 8*3-5
Curls 8ea*3-5 superset Push-Ups
Rehab

Squat
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab

Row
Rehab

Press
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5 superset Push-Ups
Rehab

Deadlift
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5 (or GHR, depending on available equipment)
Rehab

Rehab here:
HS Plank - but take it easy
Power Pulls
Farmer Carries
"Hip Stuff"

Various bits of rolling. May have to prescribe day to day.

2016-05-09 Dead and Press

Considering switching to the plan I had last spring to keep workouts shorter and facilitate rehab. Presumably it'll have to vary by project.

Diesel - 5s
Bridge - No band

Deadlift -
135x5
160x5
185x5x3 (30 second hold)
Straight up speed pulls. Not doing the bat wings may have screwed up lat activation, though. Overhead squats probably also valuable for enabling thoracic extension - seemed like I was feeling the restriction there.

Press -
45x5
65x5
90x5x3
Getting more tired here - final set was pretty bad.

Lat Pulldown -
70x8x5
Key appears to be resisting bending elbows until the last minute - good emphasis on the lats. 80 next time.

Turkish Get-Up -
25x3*x3
30 second rests this time (probably worth keeping).
Feeling better; 30 next time. That said, technical changes probably appropriate for hinging up. Core bracing right before makes a difference.

All right only:
Couch Stretch (really focusing on getting deep) - 2m first, 1m second
Kneeling groin stretch
ER on a box - 45/30/45
Hamstring - low box, ~2m

Just working on freeing up that right hip. Need to roll out both sides. May be worth trying some band traction. Could also be something in ankles/calves.

2016-05-05 Erg

Diesel - 5lbs
Bat Wings - 5lbs
Bridges - The usual
In future do the non-banded set first and for more reps - hams getting too heavily recruited

Erg (Damper 3, No Straps)
5m @ ~3:00
5m @ ~2:30
5m @ ~3:00
Still working on sequencing and technique. Forearms still suffering from those deads.
There's a noticeable improvement from better sequencing - ~5sec improvement on predicted split times. More technique videos probably needed, and a few more weeks of erg practice.
Much of more of a ~6 RPE here at least.

Ham Roll - ~2m each side (had to use the band to hook my arm to my foot for knee extension)
Ham Stretch - 2m each side (straight on left, bent on right - switch those around)
Quad Roll - 2m each side
Glute Med Roll - Right only, ~2m
Box ER Smash - 1m each corner, right only
Couch Stretch - 2m/position

On the way out it was really obvious that the right hip is the less mobile by far. Probably best to drop the left from hip mobes for a while to save time and help get them even.

2016-05-03 Deadlift and Press

Diesel
Bat Wings
Bridge
Put overhead squats back in next time, they're a good mobilizer

Deadlift -
135x5
155x5
185x5x3, +30 second hold
Had some issues with tightness and technique here; wasn't "feeling it" as much as usual.

Press -
45x5
65x5
87.5x5x3
Forearms dying after the deadlift holds.

LAPD -
70x8x3
60x8x2
Felt a mild pull/strain on the final set.

TGU -
25x3x3 (continuous)
Repeat.

Low on time and feeling dead so skipped mobes etc.

2016-05-01 Squat Workshop

Squat -
45x5
95x5
145x5x3
Employing some cues Ed brought up. Upper back tightness (esp. including rotating elbows under and back) will be a big one. Felt pretty "right" being back in that environment, though now I'm getting depressive flashes from being outside that now.

Bench -
45x5
75x5
115x5x3
Felt a bit better than last time, possibly because of the better bench at Tufunga. I may be getting a better grasp on the bar path thing.

No rows or whatever, just bullshitted with Edward and a few others for a while.

2016-04-30 Rowing

Warmup -
Diesel 5lbs
Bat Wings 5lbs
Bridges (5 all positions)

Erg - No straps, technical focus
5m @ ~3:00
5m @ ~2:45
5m @ ~3:00
Working on sequencing, recovery phase, etc..This actually makes it go a lot faster; let's stick with it for now. Probably targeting 2:15 for the main portion in the middle.

Ham Roll - ~2m. Origin areas are way tighter.
Lat Roll - ~2m each side - again, probably switch modes
ER Stretch - 1m/corner, left side only. Noticed on the way out that right is now missing ER; doing both sides in future.
Hip flexor roll - ~1m/side
Couch - 2m, both sides both positions. Overhead reach for the end 10-15sec.

2016-04-28 Squat

Diesel - 5lb
BW - 5lb
Bridges - All 4, 5/5sec
ER Smash - Nope

Deadlift -
135x5
155x5
175x5x3
Speed pulls. Felt pretty good, interested to see how it progresses.

Press -
45x5
65x5
85x5x3
No microplates. SJ 24 had a shitty 24-style rack in the main space (olympic stuff off to the side - didn't see that until I was on the way out); getting set up was a little harder.
Final set got a little more tiring.
Microplates here now so incrementing slower in future.

LAPD:
60x8x3
50x8x2
Seat too high, but good sets overall.

TGU:
20x3*x3
Continuous.
25lb probably next.

Chest LAX - 2m each side
Lat Roll - 2m each
Overhead Gemini - 5 "up and down" reaches, In future do the crunches thing for lowers and only do the cycles on the upper ones
ER Position - 45sec for each "corner"
Couch - 2m/side (P1 only)

Working on the lat roll approach. Feels like it may be better to do some ball work instead of the foam rolling.

The 24 in North SJ is pretty ridiculous, probably the best gym I've been in besides stuff like Supertraining and Penn's rec center.

4/26/2016 - Squat and Bench

Fast pace today; hour commute for 8am tomorrow.

Dieselcrew - 5lbs
Bat Wings - 5lbs
Bridges - "Yes"
Didn't do the shoulder smash/etc. I'd planned on (time constraints)

Squat -
45x8
95x6
140x5x3
No rest until after first work set, then 1 minute.

Bench -
45x5
75x5
110x5x3
Same rest situation as above. Sets not that hard. Mid grip (halfway to rings - unsure of how this compares to the RSF etc. bars). Feeling very heavily in triceps rather than chest, possibly due to reverting back to old form. Presumably this means either my pecs are disproportionately strong or my technique isn't letting me get the pecs into it.
Shoulder touches between work sets; noticeable difference in stabilizing left vs. right.

Chest Supported Row -
25x8x5
Working on keeping scaps locked down to my back a bit more. Reasonable success here. In future should probably pull out the blast straps, since the idea again is to build back to shoulder health. Body rows and power pulls very important for restoring shoulder

Alt DB Curl -
12*
6*
4*
RE method here, essentially. Figure I should move up once the final set is over 8. 5 sets sounds like a great way to get fucked up like that week early last spring going into the ACN interviews.

Forearm/bicep stretch after that to help prevent said problem. Right ankle still fucked up. Left QL also acting up; that one may call for actual massage.

4/25/2016 - Row

Erg - 10m @ 3:10, damper 3-4

Got some technique work to do here. Presumably 5 minutes of explicit technique work before the rest of the workout. Possibly just do the entire workout with this for the time being. Once basic technique's down, probably switch to maintain a consistent stroke rate. For now this is just basic cardio so not much reason to worry about the overall intensity.

Upper back was dying for a lot of this; not much of a cardio hit at the time. That'll most likely change as speed goes up; for now not looking to make any huge differences.

Lat Roll - 1-2 Minutes each side. Left is actually worse than right.
Piriformis/Glute Min Roll - 1-2 minutes/side
Hurdler Stretch - 2 minutes, left only (Kelly's External Rotation + Flexion #1)
Couch - 2 minutes, position 1 only
Scap Wall Slides - 10

Cressey has two wall slides, one for retraction and depression (already kind of hard) and one for other cuing. These seem like a good addition to a warmup.

4/24/2016 - Deadlift and Press

Climbed on Friday and missed the boat yesterday.

Diesel Shoulder - 5lbs (figured out the DBs are 2.5lbs on each side, so 5lbs total)

Bat Wings - 5lbs

Bridges - 5 each position

Deadlift -

135x5

170x5x3, 30-second hold

Got decent lat engagement and technique going here. Speed was good; will focus on this next time since these are basically speed pulls.

Press:

45x8

80x5x3

Also pretty easy. As with Deads, will try to do these as explosive reps while the weights are light. Progress at +2.5 going forward if I can find the microplates (or get more shipped quickly - probably can).

LAPD:

70x8

60x8

50x8x3

This one's harder. My right shoulder's probably worse than it was before, so getting the activation etc. was very problematic. Time to get in earlier (this was right at closing) and get stuff fixed up a bit.

Turkish Get-Up:

20x3*x3

Go asterisks.

First set was distinct, second was just continuous alternation. The second approach probably makes more sense for time management.

Technique's a concern here - I move differently for the right vs. the left.

There's a Gracie school right up from the gym (makes sense, industrial park). That could be interesting on the weekends later on, or...something. Not having a schedule is kind of a pain. Also the whole horses:ass ratio thing; probably best to focus on health and general athleticism and transition into other things more slowly (similar issue for climbing and sailing; moreso climbing). 

Restart Program

I liked the 2015 spring programs (previous iron post) but for now I want to rebuild basic capabilities again first. Probably switch to a 4/week program in a few months to add some variety and make it easier to build in shoulder rehab/prehab work.

Current conception: Alternating days

A:
Squat 5x3 (start 135) - pause final rep for breathing
Bench 5x3 (start 105)
Row 8x3 (start with TRX?)
Curl 8*x3 (start with 10s)
Face Pull 10x3

http://strengtheory.com/implementing-paused-squats/
May do the paused reps towards the end of the workout (on the way out, even). That "50 paused reps" idea could be a fun thing every so often.

B:
Deadlift 5x3 (start 165)
Press 5x3 (start 75)
Pulldown/Pullup 8x3 (start 60)
Face Pull 10x3
Turkish Getup 5*x3
Similar concept with a paused dead right off the floor - much like that ultra-slow dead reps idea for building core strength from Rob ____ or whatever his name was.

Will have to go back and review that old Cressey article about balancing rotation etc. - going to be doing a lot of push-ups on the side and need to keep hammering shoulder health.

3/20/2016 - Dead and Press

Decided on a conventional alternating 3/week scheme for the beginning. Probably throwing in some cardio on off days, likely rowing the day before squats and cycling the day before deads. Or...something.

Probably moving to Mission Bay in the next week, in which case that $700 2yr membership to 24 will only be useful if I get staffed on a traveling project near a 24. Otherwise the money could have gone towards shoes (or...anything? But probably shoes).

Warmup -
Bat Wing - 8, 2.5s
Diesel - 3-5 with 2.5s (varying by movement)
Bridges - no band

So next time, take the band, grab/take a roller, and do stuff in the right sequence.

Deadlift -
135x5
165x5x3
Gotta keep tension in lats and while on the floor - "pretend it's the RSF" (and their shitty plates).

Press -
45x5
75x5x3
Didn't bring the Oly shoes; other thing for next time.
Generally feeling ok, but need to work on right shoulder.

Pulldown -
60x8
70x8x2
The seat's too high, so I can't really do the "deadhang" here.
Probably best to alternate these with actual chins day by day. May revise that based on amount of climbing I wind up doing (speaking of which, I'm probably starting to climb a bit).

Face Pull -
20x10x3
Kind of/possibly. I seriously doubt that was actually 20lbs.

Turkish Getup -
10x3ea
I feel like it'd be easiest to just denote "ea" with an asterisk. Let's do that.
10x3*x1
Yeah, I only did one set.
Relearning the movement.

3/15/2016 - Squat

No real warmup - arm circles and some overhead squats

Squat -
95x10
135x5
185x5x3
This was unwholesomely hard. Thinking I'll do a 4-a-week schedule if I start with these weights. May be worth starting out lower since recovery'll be inhibited by work stuff.
Did an extra rep on the last set for a breathing pause.
Hip "crunching" and all that jazz from the dysfunction I picked up last summer; will gradually resolve (possibly with PT help).

Pull-Ups -
3, 2, 1
Didn't get full range, but not too bad considering I haven't done them in almost a year.

TRX Row -
3x10
Focus on scap retraction.