2008 is gonna ROoOoOoOCK!!!

[RacerBill]

Originally Posted by Phaedrus49er

Everyone else is doing it.

And if everyone else jumped off a bridge... (you know the rest)

[RacerBill]

July 5, 2008

Left knee is still not quite right. It feels better with foam rolling and my ITB and adductors are tight.

So I went to the gym thinking I might be able to get in a metcon workout.

Mobility and activation

Pullups. Not too bad. Did two in succession, then three individually with my feet grazing the ground between them.

(Attempted) complex with 80 lb barbell (5 each):
pushup
RDL
Bent over row, then hang clean to
Lunge... tried one. Not so great. Tried a front squat. Worse. Had to do a push-press to get the bb into position for a good morning. Definitely didn't like the push press.
Good morning.

Gave up on that.

Superset x 2:
Traveling pushups: 20 @ bw
Hanging leg raise: 12 @ bw

Chinups: 2 x 6 @ bw

Took more time than usual with the stretching afterward.

[Terry Monk]

Well..... you gotta work around an injury. That's too bad. Just when you think you've got the ball rolling and "boom" a bad wheel. Don't get discouraged Bill. Keep at it!

[UConnJulie]

I think I found some of those things you collect here at our camp ... I'll try to remember to take some pictures and post them for you ... insulators? Is that what they are called?

[RacerBill]

Originally Posted by Terry Monk

Well..... you gotta work around an injury. That's too bad. Just when you think you've got the ball rolling and "boom" a bad wheel. Don't get discouraged Bill. Keep at it!

Yeah, it was out of the blue. But I'm sure it's not too serious and in a week or so I'll spring back. Time to take a little break.

Originally Posted by UConnJulie

I think I found some of those things you collect here at our camp ... I'll try to remember to take some pictures and post them for you ... insulators? Is that what they are called?

You found insulators? Cool! Sure, I'd love to see them!

[kingkop182]

Bill, just wanted to drop in before picture day tomorrow - you've worked your ass off for the past six months and made some great improvements - great job.

Anymore news on the house?

[RacerBill]

Thanks, Neil! Sure feels like I've worked my ass off, but the pictures don't seem to show much change. Ah, well.

No house news yet. It's a holiday weekend here so I'm not expecting any word until Monday or Tuesday at the earliest.

[UConnJulie]

The brown one might not be an insulator, but it was next to the insulator on the "shelf" on our porch ... the other one looks a lot like the ones I used to find along the old railroad tracks near where I lived in Vernon, CT. It has printed on it: "Made in U. S. A. 50 56:" and "Armstrong DPI". The brown one has no writing on it and appears to be ceramic.

[RacerBill]

Cool! Thanks, Julie!

I'm not an expert on porcelain, but the brown one is definitely a line insulator. It's a secondary power distribution style. Unmarked brown ones don't really have much collector value.

The Armstrong is the typical communications style used by the railroads from the 1920s and later. It's not rare or valuable, but we have more information to go on. The Armstrong Cork Company bought out the old Whitall Tatum glass company in Millville, New Jersey in 1938. They sold the plant to Kerr in 1969, and it ceased glass insulator production in the 1970s. The numbers 50 56: means it's mold number 50, and the mold was made in 1956. They added a dot for each year, so this one was made in 1958.

More than you ever wanted to know, eh?

[UConnJulie]

Very cool ... that's cool that you can tell so much about them just from a few markings!! I didn't think they were worth anything, but since they were here in camp, I thought I'd see what you knew about them!

[RacerBill]

Yeah, collectors totally geek out over markings and glass company history and all that kind of stuff.

[RacerBill]

Well... the challenge is over, and I've taken a rest week to heal up the knees and think about where to go next. I heard from Danny (yes, he IS alive!) and it'll be at least a couple weeks before the next stage of the plan is ready.

I'll be experimenting a bit with other styles of workouts for the next couple weeks, trying a bit of this and that. I figured I'll add it to this log rather than starting another one.

[RacerBill]

July 13, 2008

Knees and other joints are feeling better now. Time to get back in the gym!

Metcon Workout

Foam rolling

Mobility & Activation:
Thoracic extensions
Hip airplane
Mountain climb to reach
Serratus med ball slide
Subscap rotation
Squat to stand
YTWL


Complex w/ 80 lb barbell: 5 x 5 each pushup, RDL, bent over row, clean grip lunge, goodmorning. 60 seconds rest between each.

Turkish get up: 2 x 10 ES @ 15

(Didn't time the rest inverval. It was however long it took until I could move without puking. )

Hanging leg raise: 2 x 10 @ bw

Comments: The explosive movements really are a weakness. I'd thought to do the complex timed style, but the small explosive between movements - the hang clean between the row and lunge, and the push presses before and after the goodmornings - really deteriorated rapidly, more than any other part of the complex. Maybe I ought to think about training with more explosive movements.

[RacerBill]

Geez, it's been a weird week. Haven't updated this log in 7 days!

July 19, 2008

Plan by Danny King (repeat of plan from January)

Activation & Mobility

First two are straight sets:

Low incline DB press: 3 x 5 @ 50 EH

Deadlift: 3 x 5 @ 225

A1) Single leg DL: 3 x 10 @ 30 ES

A2) DB floor press: 3 x 10 @ 50 EH

B1) Pull through: 3 x 10 @ 80

B2) Cable lift: 3 x 10 @ 40

C1) Turkish get up: 6 ES @ 15, 10 ES @ 10

C2) DB triceps extension: 2 x 10 @ 20 EH

Comments: Not sure what I did, but I think the lack of activity and heavy presses irritated my shoulder a bit. Turkish get ups with 15 were too heavy, so I went down to 10. Still didn't feel too good, especially when I was supporting my weight on the nonweighted hand. Cleaned up and got out of there.

[RacerBill]

July 20, 2008

I went to the gym fully expecting to do a weight workout. I changed and found (DAMoTD) I left my log sheet at home. I couldn't remember the whole B plan so I just revised and went with a metcon plan.

Mobility:
YTWL
Reverse lunges
Thoracic extensions
X band walks

Complex w/ 80 lb barbell: 5 x 5 each pushup, RDL, bent over row, clean grip lunge, goodmorning. 60 seconds rest between each.

Tabata intervals on bike: 3 sets of 4 rounds each.

[Mahler]

Originally Posted by RacerBill

Geez, it's been a weird week. Haven't updated this log in 7 days!

July 19, 2008

Plan by Danny King (repeat of plan from January)

Activation & Mobility

First two are straight sets:

Low incline DB press: 3 x 5 @ 50 EH

Deadlift: 3 x 5 @ 225

A1) Single leg DL: 3 x 10 @ 30 ES

A2) DB floor press: 3 x 10 @ 50 EH

B1) Pull through: 3 x 10 @ 80

B2) Cable lift: 3 x 10 @ 40

C1) Turkish get up: 6 ES @ 15, 10 ES @ 10

C2) DB triceps extension: 2 x 10 @ 20 EH

Comments: Not sure what I did, but I think the lack of activity and heavy presses irritated my shoulder a bit. Turkish get ups with 15 were too heavy, so I went down to 10. Still didn't feel too good, especially when I was supporting my weight on the nonweighted hand. Cleaned up and got out of there.

Bill,
Hang in there. I sometimes have those strange days where nothing seems to feel right. Take it easy.

[UConnJulie]

If only I knew at 25 the things I know now ... you know?!