Ben becomes a Marine

[Phaedrus49er]

Strength I, Workout B-1

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 135lbs, 1 @ 185lbs, 6 @ 155lbs, 1 @ 205lbs, 12 @ 135lbs
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 95lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 165lbs, 12 @ 95lbs

SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 30s, 8 @ 40s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--This workout took FOR-E-VER, but I understand why.
--I opened and closed with the same movement. Awesome.
--So my pulldowns turned into chin-ups, just more closely gripped than normal. Awesomer.
--I may have to break out my weight belt for prescribed chin-ups on Friday. Awesomerer.
--I could go heavier on bench press if I had a spotter, but hopefully lacking one will allow my row to catch up (concerns addressed below).
--Two concerns: 1) My bench numbers almost mirror my squat numbers (the last set being the exception). 2) I've been working on an internal shoulder rotation imbalance for awhile and have done very well at correcting it. I just wonder if the strength discrepancy shown here will promote the imbalance again. I'm hopeful that my regeneration work will avoid that.
--It's been awhile since I've lifted heavy on upper-body, and to the exclusion of lower-body or full-body, at that. I didn't sweat nor do I feel nearly as drained right now, but I know I'm gonna feel it tomorrow
--Point of information: for those of you following my ramblings in the Off-Topic random thread du jour, I did, in fact, have undies to wear to the gym today.
--Point of information: RedLefty is a tool.

[RedLefty]

One thing you can do is to always put any row/back exercises before the push/chest exercises in a superset. It may seem trivial, but there ya go.

The big question regarding my toolness is: what kind of tool am I? A huge manly chain saw? An Orgasmatron 3000? It's a mystery...

[Mahler]

Okay, I'm routinely doing 50 pushups in a single set before bed each night.
What are you doing? I want to see some floor kissing, mister.

[Phaedrus49er]

Originally Posted by RedLefty

One thing you can do is to always put any row/back exercises before the push/chest exercises in a superset. It may seem trivial, but there ya go.

The big question regarding my toolness is: what kind of tool am I? A huge manly chain saw? An Orgasmatron 3000? It's a mystery...

I'd thought about swapping the order, and I very well may do that next time. I just hate to futz with Alwyn's design (as noted in yesterday's workout). However, in this case, it might not be a bad idea.

As for your toolishness, we might make that a secondary contest to the main insult one

Originally Posted by Mahler

Okay, I'm routinely doing 50 pushups in a single set before bed each night.
What are you doing? I want to see some floor kissing, mister.

Yeah, I have kinda neglected that. I will work them in. Some way, somehow, without exacerbating my shoulder rotation imbalance.

[RedLefty]

Originally Posted by Phaedrus49er

Yeah, I have kinda neglected that. I will work them in. Some way, somehow, without exacerbating my shoulder rotation imbalance.

You could do a smaller set, then finish with 20-30 seconds of a pushup hold in the bottom position. Good for the scapular stabilizers.

[Phaedrus49er]

Originally Posted by RedLefty

You could do a smaller set, then finish with 20-30 seconds of a pushup hold in the bottom position. Good for the scapular stabilizers.

Good call. I'll give it a go tomorrow or Thursday. I'm already two beers into the night

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I've had to consciously adjust my upper-body posture today (mostly drawing my shoulders back and rotating them outward). The SMR and stretching seemed to help a bit, but I think I'll take RL's suggestion of swapping the rows and bench presses next time I do Workout B. Imbalance issues aside, though, it seems that it's time to start working on my push-ups.
--For the second night in a row, I got 10-11 hours of sleep. I'm not sick anymore, but I guess I just needed the rest, and it's looking like I'll be able to continue this setup for the rest of the week. Good stuff.
--No word yet on the personal trainer gig, but then, I probably need to just go corner a manager face-to-face and ask. I'm sure they get a ton of emails "expressing interest in becoming a personal trainer." In that vein, I figure I need to go ahead and work on a certification on my own and am now debating between a CSCS (any point in starting before the June release of the new textbook?) or an NSCA-CPT (more geared toward what I'd be doing starting out). CSCS is a lot to study for, and I have no exercise background beyond my own casual research; CPT seems a little more feasible and practical sooner, and I could use that to build toward a CSCS down the road. Decisions, decisions...

[EricLikesLifting]

Nice job man. If you really like lifting a lot you might want to just think about buying the CSCS book and reading through it. See if you feel like its too much, at the very least you will have a great book to reference down the road. Its not too much money and a good investment for anybody serious about a career in exercise.

p.s. seeing as how you have your facebook in your signature thing I friended you haha

[Phaedrus49er]

I have Essentials 2nd ed, and I look through it with some frequency, so I could technically sit for the exam now (not that I'm anywhere near studied up enough to do so). I just wonder if/how testing will change when the new edition comes out (read: if I buy exam prep materials now but don't sit until, say, September, will my registration get grandfathered in under the 2nd ed, or will I have to conform to the 3rd ed testing?). I have "call NSCA" on my to-do list before this week is over.

[Mahler]

Originally Posted by Phaedrus49er

Yeah, I have kinda neglected that. I will work them in. Some way, somehow, without exacerbating my shoulder rotation imbalance.

Ben,
One thing that has helped me a lot is experimenting with hand position, not just placement such as forward/back, in/out, but I discovered that a slight rotation inward, for me, works best (index fingers angled in about 45 degrees). My shoulders used to snap,crackle and pop. Now with that little change, I get no soreness and no noise.

[Phaedrus49er]

Strength I, Workout C-1

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 185lbs, 1 @ 225lbs, 6 @ 205lbs, 1 @ 245lbs, 12 @ 105lbs, 15 @ 95lbs

SUPERSET
--Romanian deadlift (3x8-10, 311, 0RI) - 10 @ 95lbs, 10 @ 95lbs, 10 @ 95lbs
--static lunge (3x8-10ea, 311, 90RI) - 10 @ BW, 10 @ BW, 10 @ BW

SUPERSET
--good morning (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)



Notes:
--I <3 deadlift day. I might be mistaken--and sad as it may be--but I think the 245lbs pull was a PR. Don't quote me on that. I just don't recall having done a formal 1RM test like this wave loading seems to favor.
--I know the two supersets look like I sandbagged a bit, but trust me, I didn't. That plus I tweaked my back just a tad on the last heavy bent-over row on Tuesday, so I didn't want to overdo it.
--I need to figure out sometime other than right before bed to do these push-ups. I have a habit of settling onto the couch for supper and TV/Wii later in the day and spontaneously passing out (not quite narcolepsy, but it seems that way sometimes). John, good point about the hand positioning. That's the one alteration I haven't tinkered with. I do keep my hands slightly lower relative to my shoulders while keeping my elbows tucked, which has helped with my own shoulder issues, so we'll see what an inward rotation does (if/when I actually get started on this stuff)
--The gym had a HYOOGE sign on the door today saying "Now hiring all positions." I guess that answers my question of whether or not they're hiring. Resume submission tomorrow (since it seems emailing the generic HR department does no good, duh). I know Peak prefers some other initial certification, which I may do (pending getting hired) just to get that first piece of paper, then work on the NSCA stuff later on. I just want the extra job and income right now (free membership doesn't hurt)

[Phaedrus49er]

Strength I, Workout D-1

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--chin-ups (6/1/6/1/10-12, 311, 180RI) - 6 @ BW, 1 @ BW+25lbs, 6 @ BW+20lbs, 1 @ BW+50lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 95lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 145lbs, 10 @ 95lbs

SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 8 @ 150, 8 @ 170
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I have no hamstrings after yesterday. Seriously. I was toying with a track session tomorrow, but that ain't happening.
--I was surprised at my chin-ups. That fourth-set single almost didn't happen, but I got there. Figure I won't increase the load just yet, especially since I can't hit 10 reps at BW (~200lbs right now) on the last set.
--It was terribly tempting to turn the shoulder presses into push presses, but I managed to keep my legs out of the equation.
--I went ahead and switched the order of the second superset, something I think I'll continue when it comes to horizontal push/pull. On a related note, the pulley machine at my gym is actually a double-pulley, so the registered weight is double what was actually moved. Whatever, I got the desired fatiguing effect.
--Resume goes to the gym this weekend (picked up an application today).

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I'd toyed with a track session, then thought about running a 5K today, but my hamstrings are still a little tight for my own (mental) comfort.
--I got some mental regeneration today (and yesterday, for that matter) as temperatures tapped 70F, so I got some saddle time on the bike (motorized, in case there was any confusion) both days before rain shows up tomorrow
--No planned anything physical tomorrow, but I did setup some dance lessons for about a dozen people (I'm taking as well, not teaching this time), so that'll be my active recovery.

[Phaedrus49er]

Strength I, Workout A-2

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--squat (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 135lbs, 1 @ 205lbs, 6 @ 155lbs, 1 @ 225lbs, 12 @ 105lbs, 15 @ 95lbs

SUPERSET
--Bulgarian split squat (3x15ea, 311, 0RI) - 15 @ BW, 12 @ BW, 12 @ BW
--step-up (3x15ea, 311, 90RI) - 15 @ BW, 12 @ BW, 12 @ BW

SUPERSET
--back extension (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--Swiss ball crunch (2x10, 222, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I've gained about eight pounds since starting this program just over three weeks ago. I'm not EVEN going to try to delude myself into thinking even half of that is muscle, but there has to be SOME in there.
--I think I'm stronger on squats than I realize, but I've held back so far because (a) I haven't squatted heavily in FOR-E-VER, and (b) I don't have a spotter. Still just feeling my way through it while my body acclimates to the movement and load, but the surprising part has been my core contraction/stabilization during the concentric phase. I hit the bottom of the ROM, start to push upward, and it's like my body jumped into an ice bath with the intensity of the contraction. Good times
--I did the first superset in the right order this time. Plus, I think I finally figured out MY ideal stride length and trunk angle for the split squats. I lean forward a good bit to make it more of a single-leg squat with the trail leg only providing balance and no load assistance. It seems counterintuitive, but with the trail foot acting as a pivot point on the raised step, there's still a significant impact on the posterior chain with the hips pushing forward at the top of the movement.
--My hamstrings were still a little tight going in today, but that movement prep warm-up I do took care of that in a heartbeat. That's just something foam rolling and stretching alone are not going to fully overcome.
--Why is there never a manager around at the gym when I have my application and resume with me? I may just go in at 5am Wednesday morning before work (at 9am) and wait--there HAS to be a manager-type person opening the place.
--Forty-seven hits to my blog today? Are you SERIOUS??? I hit 42 once; otherwise, it's maybe five, ten on a good day. Someone's awfully bored.

[Phaedrus49er]

Strength I, Workout B-2

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 105lbs, 1 @ 145lbs, 6 @ 125lbs, 1 @ 165lbs, 12 @ 105lbs
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 145lbs, 1 @ 185lbs, 6 @ 165lbs, 1 @ 205lbs, 12 @ 135lbs

SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 40s, 8 @ 40s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--I took RL's suggestion of flipping the order of the first superset. I felt a tad stronger on the rows and a tad less stable on the bench presses. Makes sense, though I really need to focus on squeezing the scapulae more on the rows (not a problem on the bench).
--I <3 being visually greeted in the gym by a nice pair of black stretch pants bending over to stretch, even though physiologically that's generally a no-no when starting a workout
--Yet again, no manager at the gym today. I even got up WAY earlier than I otherwise would have and was decently dressed at the gym at 630am to hand in my application and resume after not doing so previously because, well, there was no manager, so it went into the hands of the desk clerk (good thing I keep copies of everything), and I'll likely just try to catch the manager by phone from now on.

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--Nothing much of note today other than my legs are getting hammered in this program, but then, so is everything else. It just feels like they're taking more of the impact since they're involved in everything, even upper-body days. It sure makes dancing interesting
--My boss is dangling in front of me the prospect of moving me three hours away to run a separate business venture for him. Un-freaking-likely, but I'll give him a salary requirement to shoot for anyway (borderline extortion, but then, I don't want to go).

[Phaedrus49er]

Strength I, Workout C-2

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 205lbs, 1 @ 245lbs, 6 @ 215lbs, 1 @ 265lbs, 12 @ 105lbs, 15 @ 95lbs

SUPERSET
--Romanian deadlift (3x8-10, 311, 0RI) - 10 @ 95lbs, 10 @ 95lbs, 10 @ 95lbs
--static lunge (3x8-10ea, 311, 90RI) - 10 @ BW, 10 @ BW, 10 @ BW

SUPERSET
--good morning (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)



Notes:
--Have I mentioned that I <3 deadlift day? I did overdo it on the first set, though. Not that I couldn't handle the load, but I just wasn't mentally prepared for it, so I tweaked my back just a smidge, nothing major and nothing to keep me from continuing. Just have to work on my focus a little more (more than five hours' sleep might've helped).
--I forgot to mention that on the first four sets, I'm using a mixed grip; on the last two, an overhand grip.
--I've noticed that my left hamstring seems to fatigue faster than my right (the previously injured one), and I can't figure out if it's because (a) it's taking more of the load because of a weaker opposing side or (b) it's actually weaker because of the focused rehab I did on the opposing side for so long. My left hip is also less mobile than my right (I think I mentioned this awhile back), so that may have something to do with it.
--The first email with any mentionings of the May 3 challenge events came out yesterday:

May 3rd
Who: Teams of 4 (wearing similar outfits and face paint)
What: Inaugural Marine Ultimate Team Challenge
Where: US National Whitewater Center in Charlotte
When: May 3rd at 0730 til complete
Why: For a heck of a good time and to raise funds for the Wounded Warrior
Barracks in CA and NC. These barracks house combat-injured Marines and
Sailors during their times of recovery.
How: Teams will compete in nearly every activity at the Center
(off road running, off road biking, rope courses, rock climbing, PT run
and 2 trips on the whitewater). Costs will be $160 per team with all
funds raised supporting the Wounded Warrior Barracks in NC and CA along
with support for local Marines and their families. Continue to check our
website for more details. Marine Corp Coordinating Council (we're working as fast
as we can to get a registration and web site up)
WE NEED SPONSORS - let us know if your company can help.

--Dude, SO CLOSE! There was a lady, guessing in her mid-30s, solid back, okay legs, a little paunch (but she's probably had kids). She walked over to the squat rack, taking the barbell from the low pegs to the higher rack pegs. Interesting. She loaded plates on each side, then setup under the bar. Oh boy. She unracked the bar onto her shoulders, took two steps back, set her feet, positioned her trunk just right, started to lower herself, AND--------------stopped a quarter of the way down. My mental hard-on died instantly, but my $20 is still safe. Oh well *sigh*

[Phaedrus49er]

By the way, Chinese buffets = best PWO meals ever.

[Phaedrus49er]

So it seems my back "tweak" was tweaked more than I thought. Started tightening up on me as I started to cool down, so it's on a rotation of ice and heat now. I was hoping it was just muscular, but it feels spinal, so I'll keep a close watch on it. I don't have any impactful movements until Monday, which gives me three days to chill. Go team!

[Phaedrus49er]

Strength I, Workout D-2

Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

SUPERSET
--chin-ups (6/1/6/1/10-12, 311, 180RI) - 6 @ BW, 4 @ BW+30lbs, 5 @ BW+20lbs, 1 @ BW+50lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 115lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 145lbs, 11 @ 95lbs

SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 8 @ 170, 8 @ 180
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s

lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW



Notes:
--Massive brain cramping, so I'm going to vent (in a second).
--If a moderator happens by, could you please go to this post (Strength I, Workout D-1) and change the third set of chin-ups to five reps, not six. Thanks.
--The lower back tweak is definitely spinal. A disc down there is much less pliable than it should be (and, of course, mildly painful). It's nothing that will sideline me, but I won't be going balls-out for a week or two, meaning some of my load numbers may stagnate. The scorpions were rather tedious.
--It seems I can increase the load much more on that first chin-up single Also, the singles on the barbell overhead press turned into minor push presses--I just didn't have the concentric in me today. Now...


{VENTING}

For the past two days, I've been fully awake, somewhat aware, but not at all alert. I flinched in my deadlifts yesterday, which led to the lower back tweak that'll require some extra attention and caution for the next week or two. I lost count of reps during a couple sets today, so I did extra--as much as I could up to my target--just to make sure I didn't short myself (I know this happened on the seated rows and the lower-body Russian twists today). Hell, look at that second set of chin-ups today: it was supposed to be a single, near-1RM rep, but even if the load wasn't just right, it should've been only one rep, yet I did four--FOUR!--because I somehow thought I was on a six-rep set. As the kids today would say, WTF?

I can attribute all of this to a massive, single disruption in my sleep schedule--Wednesday night, I was up until 2am and woken up by work at 730am (on my day off). Yes, I go dancing most Wednesday nights, but even so, I usually leave by 11pm and am in bed by midnight, both because my body is just on an early sleep schedule (sleeping in means 9am; I'm usually up sometime between 415am and 730am depending on work) and because I'm on-call for work in the mornings in case something newsworth happens and requires extra coverage. I don't mind being on-call because I'm usually in bed sometime between 830pm and 10pm, so it works with my natural schedule.

This week, however, I was up until 2am Wednesday night/Thursday morning because I was having to deal with someone else's drama. I won't go into specifics because this just isn't the place for it, but I will say that while I've had my share of drama (right here on these forums, in fact), I've reached a point in my life where I have no drama of my own; the only drama is other people's (can I get an O-P-P?) that I somehow get caught up in. In the big picture, none of it matters. Absolutely zero. I really hit on this notion during my vacation back in September (blogged, of course--scroll to the next-to-last entry, entitled "Vacation," and read up for the full chronicle) and have fully enjoyed a relatively mundane life since then--when someone asks "anything new?" and I say "no," that's not a bad thing. It just means I'm content with my life as-is, and while I might have some pipe dreams in the queue, there's nothing imminent.

Anyway, I realized the source of my mental lapsing over the past two days on the way home from the gym, and it pissed me off that I let someone else's problems lead--directly or indirectly--to subpar performance in the gym that resulted in only a thankfully minor injury (typing itself has been a massive undertaking as well). I know that had either one of those events Thursday morning not happened, I probably wouldn't be dealing with any of this aftermath right now, but even so, work is always a possibility, and my own schedule has some pad time built in for it, but the earlier event was wholly avoidable, at least until normal waking hours because, as is usually the case, it turned into a session where I was simply trying to stay awake and listen rather than be a complete @$$ about it, say shut up, go to bed, and talk about it in the morning. Sometimes, I need to channel my inner asshole a little better.

{/VENTING}

--A friend bought Rock Band this week and invited me over tonight. Cool, I'm boned up on Guitar Hero. No, sorry, they want me to be the singer. There'd better be some beer there
--I'm hoping this weekend to make a slosh pipe (and FINALLY get that drag sled put together). We'll see--it's supposed to be in the upper 60s tomorrow, meaning prime riding weather, so Sunday would be nice except that I reeeeeeeally need to start working on my taxes, and I'd like to be done before vacation coming up the second week in March. Decisions, decisions...

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes
--Stick - hamstrings, calves, quads (inner, outer), IT band, chest
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance)
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--Yeah, totally blew this off yesterday, but then, it's a training "weekend," right?
--I took a little more time on my lower back today; it's still a little weak and a tad stiff, but the pain is nearly gone from all motion. It just surprises me on occasion. I'm cautiously optimistic about a near-full recovery by Thursday (next deadlift day).
--I bought the parts for a slosh pipe last night but won't have time to work on it until (hopefully) next weekend. It'll be competing for time and attention with my taxes.
--I happened to catch some scholastic wrestling on a local access channel the other day and caught myself murmuring at the TV, then muttering, followed by a distinctly one-sided conversation, and ending with changing the channel after I started yelling at a kid to sink his hips if he wanted a tilt move to work. I'm better now.

[EricLikesLifting]

Originally Posted by Phaedrus49er

By the way, Chinese buffets = best PWO meals ever.

hahaha awesome! Bet you got your money worth

[Phaedrus49er]

Originally Posted by EricLikesLifting

hahaha awesome! Bet you got your money worth

It's the only time I can get my money's worth at a Chinese buffet. Otherwise, I can't eat what I pay for. Now, pizza is another story. A large pie could go down like nothing in one sitting. We former fat boys never lose some talents

[Phaedrus49er]

Strength I, Workout A-3

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--squat (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 135lbs, 1 @ 205lbs, 6 @ 155lbs, 1 @ 230lbs, 12 @ 115lbs, 15 @ 95lbs

SUPERSET
--Bulgarian split squat (3x15ea, 311, 0RI) - 15 @ BW, 13 @ BW, 10 @ BW
--step-up (3x15ea, 311, 90RI) - 15 @ BW, 13 @ BW*, 10 @ BW*

SUPERSET
--back extension (2x10, 222, 90RI) - 10 @ BW, 10 @ BW
--Swiss ball crunch (2x10, 222, 90RI) - 10 @ BW, 10 @ BW

* denotes split set (as opposed to straight set)



Notes:
--Before I say anything about the workout, I have to be a pre-teen girl for a second and say: OMFG MY BEST FRIEND IS MOVING BACK HERE IN MAY!!! She moved to Las Vegas about two years ago to be closer to family but absolutely hates it out there, as does her fiance, who was offered his old job in Columbia SC back (at better pay), so they're coming back this spring (wedding's still in Vegas in October). Where's a "cabbage patch" emoticon?
--*sigh* I did it again. If a mod happens by, please refer to this post and change the squat's fifth-set load to 115lbs
--My back is improving--it's pretty obvious that it's a compression issue since it's not tight or sore first thing in the morning after having been lying down all night, but by midday, it's a little gamey. That's why I only upped my second 1RM squat set by five pounds. I probably could've gone a little heavier, but I'm glad I didn't because I panicked at the bottom of the squat, thinking my back wouldn't be able to keep its form (it did).
--I'm reading through bipennate's CSCS log while perusing the Essentials textbook, and I have to admit that I've had nothing to do with human anatomy/physiology since tenth grade (1994-95). The biology is going to kick my ass, so I first need to re-learn how to study, and then actually start studying. On a related note, no response from the gym regarding my application, so I'm assuming I've been put in the 90-day file
--I haven't forgotten about the push-ups. I'm just procrastinating, a bad habit that I hope won't carry over to these studies as soon as I figure out how to attack the material (and in what timeframe). Also, I'm not sure how much PT will be involved in the May 3 event considering all they're putting us through (again, pending actually putting a team together, which is starting to look iffy).

[RedLefty]

I know what you mean on the CSCS stuff. I looked into it for a while and the biology was killing me. I tested out of all college science courses and never set foot in the Science building during those four years.

My Biology was 9th grade, not 10th, so I was pretty much in the same boat as you.

[gobbla]

I'm taking advanced anatomy and exercise physiology this semester. If a knucklehead like me can learn enough to squeak by then a smart guy like you should have no problems! It's probably pretty important to buckle down and get all that learn'in done before they bust out with the new edition (what I'm waiting on). It'd be a shame to have to relearn everything.

[Phaedrus49er]

Originally Posted by RedLefty

I know what you mean on the CSCS stuff. I looked into it for a while and the biology was killing me. I tested out of all college science courses and never set foot in the Science building during those four years.

My Biology was 9th grade, not 10th, so I was pretty much in the same boat as you.

If I may ask, how did you go about studying that part with the foggy background (or did you)?

Originally Posted by gobbla

I'm taking advanced anatomy and exercise physiology this semester. If a knucklehead like me can learn enough to squeak by then a smart guy like you should have no problems! It's probably pretty important to buckle down and get all that learn'in done before they bust out with the new edition (what I'm waiting on). It'd be a shame to have to relearn everything.

Awww, you're so sweet!

Yeah, see, I've posted this question elsewhere and am still waiting on a response from the NSCA: if I sign up for a test before June, but the test isn't until after June, will I be responsible for material from the third edition, or will I be "grandfathered" in under the second edition material? Basically, when will third-edition material start showing up on the exam? I was looking at the table of contents for the new book last night, and it seems that they just condensed some chapters and re-arranged them. It's been eight years since the second edition was published, so I'm sure there is some new material, but I'm also pretty sure that the basic biology is the same.

I'll most likely just tackle the second edition as if it's the basis for the exam, and if I'm not ready by June, I'll get the third edition and look over it (can't imagine I'd be learning a whole lot of new stuff by that point). I just think my sense of panic (my second of the day yesterday) came when I turned to the first page of chapter one, read down to the first bold-faced word ("sarcomere," I think), stopped, and thought to myself, "What... the f*ck..."

[RedLefty]

I didn't end up going all the way and taking the test. I just couldn't find the motivation because I wasn't even going to be doing any training part-time like you are -- it was just "something to do" for me.

[Phaedrus49er]

Gotcha. Well, my boss just walked in with an interesting proposal this morning, basically offering me an all-cash deal (rather than the current cash-plus-housing setup), meaning I could start the process of buying a house without having to pick up a second job, which was part of the reason for the training gig anyway. It'd also mean less spare time for the second job, but I'm still going to go for the certification. I could pick up weekend work for the weekend warriors

[Phaedrus49er]

Chapter 1: Muscle Physiology

Actually, after getting through the glut of anatomical terminology, it wasn't bad as it got into the actual physiology (using those anatomical terms). I know most of the stuff described, just not the scientific nuts-and-bolts. Now to add neural terminology to the mix!