Ben becomes a Marine

[Phaedrus49er]

Strength I, Workout B-3

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 @ 115lbs, 1 @ 145lbs, 6 @ 125lbs, 1 @ 165lbs*, 12 @ 115lbs
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 145lbs, 1 @ 185lbs, 6 @ 165lbs, 1 @ 205lbs, 12 @ 145lbs

SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI)** - 8 @ 45s, 8 @ 45s

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

* denotes 2 three-quarter reps (got pissed at not completing the first attempt but just couldn't tap my torso at the top with this load, but my form was awesome)
** denotes neutral grip (will repeat in next week's workout as well; had been using pronated grip)



Notes:
--My back continues to improve. No pain today, just some very minor discomfort that I mostly ignored and therefore upped my bookend loads a tad. The workout-ending hip crossovers had my back popping pretty good, but that's just from residual muscle tightness (biological protection of the injured area). I'm very nearly at 100% strength-wise, and my regular SMR work should continue to facilitate quicker recovery. No issues with scorpions today, either. Every now and then when standing from being seated for awhile, it takes me a couple steps to get fully upright
--I could probably increase my 1RM bench press load, but I'll likely keep it at its current level since there's such a discrepancy between my horizontal push and pull numbers right now.
--I can't decide if I like my gym for the scenery or hate it for the sad entertainment (read: watching trainers continue to put clients at high risk for injury, if they come back at all from the unnecessary beating they're taking). I do now know that Mondays suck, and I'm not there on the second-worst day (Wednesdays). The other three days of the work week seem to be void of too much assholiness. I could've sworn Monday, Wednesday, and Friday were National Mirror Muscle Days. Maybe it's just Mondays now.
--Being the cynical pessimist that I am (or is that pessimistic cynic), I'm waiting for something bad to happen. In the past twenty-four hours: my best friend informed me that she's moving back here this spring, the Essentials stuff actually started to click after getting through the terminology, and my boss floated the possibility of paying me an all-cash equivalent to the cash-and-housing deal I have now, meaning I could realistically start looking for a house.
--I just had a "holy shit" moment in looking down at my shoulders. Is that size and definition I'm beginning to see? (This from someone with an extensive history of shoulder issues, meaning subpar development and subsequently small arms relative to body type.)

[Phaedrus49er]

Today (and likely tomorrow and the next day) is Biomechanics Day(s). I just have to accept that the minutiae of neuromuscular physiology will require several revisits, mainly for terminology, but now--NOW--we're getting into physics. I'm home

[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, just read through the biomechanics chapter (and understood it). Feeling a little better about all this material, but I'm still not going to claim to be officially studying for awhile. I need to see if I can keep up the pace and understanding for awhile first.
--Tomorrow will be the first major test on my back since last week's debacle. It feels a LOT better today, just some negligible discomfort, so I should be able to match my pulls from last week if not improve on them.

[Phaedrus49er]

I posted this information elsewhere in a slightly out-of-the-way place but thought it was relevant here as well:

For those of you (like me) wondering about when the CSCS exam will change due to the new textbook (now said to be coming out in July 2008), I just got an email from the NSCA saying the changes will not go into effect until July 2009:

So, you/I can focus on the second edition until next summer; of course, the third edition does update some information:

Voila.

I guess this means no more wait-and-see with these studies--I can go ahead and make it official that I'm prepping for the exam, albeit with no set deadline as of yet. I want to get through the whole book first, assess my weaknesses and how long it might take to bring them up to par, then schedule an exam date.

[Mahler]

Ben,
The workouts are looking solid. Glad to hear the back problems are improving.

[RedLefty]

Is "quadruped rocking" when a bunch of four-legged animals attend a Godsmack concert?

[Phaedrus49er]

Originally Posted by Mahler

Ben,
The workouts are looking solid. Glad to hear the back problems are improving.

Thanks, John. Today's workout was another step forward (to be posted after this one).

Originally Posted by RedLefty

Is "quadruped rocking" when a bunch of four-legged animals attend a Godsmack concert?

I'm not sure about Godsmack. Maybe Bruce Springsteen? Godsmack seems a little more primal to me.

[Phaedrus49er]

Strength I, Workout C-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:
--deadlift (6/1/6/1/10-12/15-20, 311, 180RI) - 6 @ 205lbs, 1 @ 245lbs, 6 @ 225lbs, 1 @ 275lbs, 12 @ 135lbs, 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, 0RI) - 10 @ BW, 10 @ BW
--reverse crunch variant (2x10, 222, 90RI) - 10 @ BW, 10 @ BW (on flat bench today)



Notes:
--*clears throat*.................. BOO-YAH!
--To elaborate, I was a little concerned this morning after some odd spinal pain overnight while lying on my stomach (as if my lower spine was more lordotic than it should've been, which it wasn't). Once I got up for the day, it was fine but still a little nagging in the back of my mind. Apparently, all is well in Lumbar Land: as sad as it is, the 275lb pull is a PR Uncle Pukie and his son Cousin Fainty almost made a visit after that set, despite taking an extra 30-45 seconds' rest beforehand.
--On a related note, it seems that as the loads have increased, I've had to settle my center-of-gravity a little farther back, so my shins look like they had a bad encounter with a cheese grater today. The looks from the Smith-machine types at the lines of blood were priceless I did have the decency to (a) sop up what I could with paper towels and (b) make a show of using Purell after each blotting. I didn't find any remnants on the bar itself, so no worries there; plus, I'm clean (pending anything I might've picked up from the bar itself).
--The second set of RDLs caused some severe low-back muscular fatigue, which I can only assume is a consequence of prolonged tension in that area following the spinal tweak (and likely loosened up through SMR yesterday, which might also explain the overnight pain). However, it might've been that I was overextending my ROM at the bottom of the eccentric phase, so I shortened up a tad for the third set and had no problems.
--I forgot the first 90RI in the second superset today. Oh well.

[RedLefty]

Belly sleeping. No good.

[Phaedrus49er]

Originally Posted by RedLefty

Belly sleeping. No good.

I know, I know. I've tried to break that habit, but I just can't stay comfortable there. I usually end up on my back during the night, but I can't start out that way usually.

[RedLefty]

I finally gave in and got a Posturpedic contour pillow last month. It's so high and curved that you really can only sleep on your back or side.

One night I ended up on my belly for a while and could barely move the next morning. A few hours of hyperextension caused a surprising amount of pain! Haven't been on my belly again since, and I used to be a bigtime belly sleeper.

p.s. -- It's a good thing your shins don't have chlamydia.

[Phaedrus49er]

I don't know that I'm quite ready for the pillow switch. I do have a pretty firm mattress, which is why I don't stay on my stomach (or side) for long. It's just the starting out part that gets me. Now, the couch is another issue altogether

[Phaedrus49er]

Strength I, Workout D-3

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+45lbs, 5 @ BW+20lbs, 1 @ BW+50lbs, 8 @ BW
--BB shoulder press (6/1/6/1/10-12, 311, 180RI) - 6 @ 115lbs, 1 @ 135lbs, 6 @ 120lbs, 1 @ 145lbs, 12 @ 95lbs

SUPERSET
--wide-grip seated cable row (2x6-8, 311, 120RI) - 10 @ 180, 10 @ 200
--DB bench press (2x6-8, 311, 120RI) - 8 @ 50s, 8 @ 50s

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



Notes:
--If I didn't already note this, the cable rows are on a double-pulley machine, so I'm not too excited about the numbers for that exercise.
--I managed the 1RM shoulder presses without any push-press help, which was nice.
--My low back is sore today, but it's all muscular and not spinal, which I'll take any day.
--Two eye-rollers today: 1) the guy "curling" in the squat rack... with 135lbs (who followed that up with mega-quarter-squats... in the Smith machine), and 2) one of several women--only women--who love to set the treadmill at the steepest incline and then lean back while holding onto the front--making their bodies perpendicular to the treadmill, not the ground, which would mean *gasp* knee flexion --and walking.
--One week left until completion of this phase and a week off in DC

[K-Court]

Nice numbers, Ben. The 311 tempo is tough and I find if you're true to it your "usual" numbers go down. The chins and shoulder presses in particular are noteworthy. Good going.

[Phaedrus49er]

DAMMIT! I need to be studying this textbook, but a copy of Athletic Body in Balance arrived today. Decisions, decisions...

And thanks, Rob

[RacerBill]

Good book.

But it won't self-destruct if you wait until after your test.

[RedLefty]

Yeah, who needs to be in balance anyway? Look at Roland, who did all those DB snatches with only one arm for months on end.

[K-Court]

And Nick and his one-armed ..... oh I probably shouldn't mention that ....

[Phaedrus49er]

Sprint/Regeneration day:

General progressive sprint session at the track with appropriate dynamic warm-up, ~1hr

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

SMR work (10 reps each)
--foam roller - back, glutes
--medicine ball - hamstrings
--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:
--Yet again, I can't tell if my left leg is being overworked due to a weakened right leg, or if my left leg is lagging due to all the focused rehab I did on the right leg. All I know is that I do have some stride mechanics issues that I really can't assess myself. I do know that when I finish an extended running session of any sort, my left leg feels overly fatigued while my right leg feels as if nothing major has happened. I don't know if perhaps I have a hip imbalance (possible) or even a limb length imbalance (crossed my mind last time I was looking at my knees and calves while doing calf stretches). I just don't know. Maybe I'll wait until the summit and con a guru into looking at my form because I sure as hell can't afford more PT visits, and I don't think I can con my GP into going out into the parking lot with me (even though he's a CSCS himself).
--I read (I think in RL's log) about a PT making him do a straight set of planks (side-front-side) with no rest between, only after the triplet was done. I tried that today. I like that.
--There's a little sweet spot at the bottom of my back (don't go there, RL) that hurts SO good when the tennis balls hit is just right (I said don't go there, RL)
--I usually get irritated when I'm sharing space with soccer practice or games at the track, but this was the high school girls team, so I didn't mind so much

[RedLefty]

Originally Posted by Phaedrus49er

--I read (I think in RL's log) about a PT making him do a straight set of planks (side-front-side) with no rest between, only after the triplet was done. I tried that today. I like that.

Are you a masochist? Who likes that?

And are you sure about using a tennis ball on your lumbar region? I thought SMR was really only recommended for mid and upper regions.

[Phaedrus49er]

I dunno, dude. I liked it better than taking 5-10sec between each one. Maybe there's a reason I have rope and cuffs lying around somewhere...............

It's the two tennis balls taped together, so there's no direct pressure on the spine, which sits in the divot of the tape job while the surrounding musculature gets it from the tennis balls themselves.

Oh yeah, I forgot to mention that I put together a slosh pipe today. I didn't feel like getting it trimmed down, so it's a hair over ten feet long. Fifteen minutes of total assembly, three hours to let the adhesives cure. The thing can't weigh more than 30-35 pounds (with the current amount of water in it), and I was only out playing with it for about five minutes to check for leaks (there are none even if you use just the screw-on end cap), and I can tell it's gonna be a ball buster. I may have to put some more water in it just to make it a touch heavier for me, but it's easily adjusted to individual abilities (fill or drain, duh). Right now, it takes a little bit for water to travel from one end to the other, but when it does, look out

[Lost Dog]

Originally Posted by RedLefty

Yeah, who needs to be in balance anyway? Look at Roland, who did all those DB snatches with only one arm for months on end.

I'm such a role model.

[Phaedrus49er]

RL, I noticed in one of the Injury threads that Julie also said to avoid rolling the lower back. However, (a) I've found that I get more tweaks if I don't, and (b) is this advice assuming a direct application to the spine as opposed to a bracketed apparatus (like my tennis balls)? I can understand that being the case better than avoiding any kind of low-back SMR altogether. I'll see if I can find video on it (Bill Hartman?).

EDIT: It was Mike Boyle:



It looks as though this is only for thoracic mobility. I may have to pose a PM to Julie et al regarding lumbar mobility.

[Phaedrus49er]

So I got the slosh pipe out in the back yard for a more thorough testing after adding a little more water to it. Guessing it weighs 40-45lbs by now. I picked an arbitrary line from the back of the house out to a puny little sapling, 20-25 yards or so. I managed six reps out and back: two in a Zercher hold, two across my shoulders (think back squat), and two holding it overhead. If I were doing a full-on workout with some other stuff mixed in, I could've done maybe twice that, but unlikely more than that. The core stabilization is moderate (I'm sure I'll rescind that comment tomorrow), but the shoulder capsule stabilization on the overhead holds is insane. Me likey. That'll be a great "off" day activity. In order of difficulty from easiest to hardest: shoulder rest, Zercher, overhead (the first two make sense only because of my relatively upper-body weakness; I imagine that it'd normally be the other way around with the pipe further from the hips when on the shoulders).

I did get a minor drip from the screw-in cap after a couple reps, but it just needed some tightening, no big deal. Otherwise, still a solid seal, and that's after sitting overnight with the water down at the screw-in cap end (didn't see any leakage on the ground when I took it out today).

[gobbla]

I made a couple slosh pipes for PT. Hilarity soon followed.

[Phaedrus49er]

Ain't it the truth? Several families live around me and can see my back yard. I'm hoping most of them were at/near church or lunch about the time I was out staggering like a frat boy at the end of a bender and just happened to be carrying a large piece of plumbing--er, pipe--er, nevermind.

Quick question for the peanut gallery: SMR is pretty straightforward from what you've seen, but one spot that creeps up on occasion is my upper traps, like if the lower side of your neck is sore. I know it's just a tension spot, but what other than neck bends would you suggest? It's one spot I just can't figure out how to do SMR on.

[RedLefty]

Grab a tennis ball and roll it around there. Hard. Works for me.

I also put a tennis ball behind my neck/head while sitting in my comfy chair and reclining for the night during DVDs/video games.

[Phaedrus49er]

How conVEEEEEEEEEENient that tennis balls come in tubes of threes. I'll give it a go and report back, thanks.

[Phaedrus49er]

Strength I, Workout A-4

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 @ 235lbs, 12 @ 115lbs, 15 @ 95lbs

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

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

* denotes each set split into 3 alternating, no-RI mini-sets (5 reps each leg)



Notes:
--I felt like I'd been run over by a tractor-trailer this morning. I won't go into the specifics because today's workout had to get done anyway, though early due to a scheduling change at work. I don't mind working out in the morning, but this weekend just whipped me.
--Before getting to the actual workout, two things of note: 1) While not sore or fatigued, my core certainly feels a little more rigid (not stiff or anything) from the slosh pipe. I can't wait to see what happens after a full workout with it. 2) While playing disc golf yesterday, one of the guys with me launched one that landed just right and started an inevitable roll down toward a lake-ish pond on the left side of the hole. I'd already taken a couple steps downrange in anticipation of this, and once I saw its trajectory, I took off. Well, sorta. I'm guessing it was fatigue from sprint drills the day before, but both my slightly sore hamstrings wagged a figurative finger at me and said "oh no you don't," so I didn't have either the take-off or top speed I know I have (as pitiful as those may be on a normal day). That got me to wondering about sprint training protocols that don't reduce day-after performance, and I'm not sure that there is one (unlike weight training prescriptions that end sets before failing a rep). Suggestions?
--Now, for the workout. I'm not that great at squats. I know this. My biomechanics favor my strengths, which in this case are my hips, so I do have significant trunk flexion (though no lumbar flexion) relative to most suggested "ideal" forms. However, over the course of this program so far, I've come to at least be indifferent to squats instead of dreading them. Perhaps that's because I've actually been forced to address them--in a focused way--and have tracked my numbers, which despite feeling like death warmed over today, continue to climb, albeit minutely. Like the PR deadlifts I've managed , the 235lb squat today (a little wobbly on the eccentric) was also very likely a PR I'm such a girl.
--Speaking of which, I just couldn't get past five straight reps on the step-ups today, but something stuck in my head to get my reps in, so I did three mini-sets within the full set. Did I mention I was being a girl today?
--I have to start carrying spare batteries for my mp3 player in my gym bag.
--I have to start using the power cage rather than the squat rack for squats (rails are too high for my ATG squats).
--Few things piss me off more than people not re-racking their weight. One of those is when equipment--namely the squat rack and power cage--is shifted off-square to the mirror(s) because asshole idiots throw the bar against the rails after doing their 300lb quarter-squats. By the time I get to the apparatus, insane amounts of weight are usually re-racked, so I can't just jerk it back into place, and I can't get my perception to focus on JUST the rack (squaring to it) or JUST the mirror (off-square to the rack).
--While sitting in the locker room after today's workout, I was looking at the squat protocol in the next phase of this program: four sets of full squats followed by three sets of quarter-squats. I started running through my mind the reasoning behind this (which makes sense, by the way) when my thoughts were suddenly interrupted by the Blue Oyster Cult skit from SNL, at which I stopped thinking about it with the words "never question Alwyn Cosgrove"
--To further the girl thing, Facebook is scary sometimes. Not only have I re-connected with three former high school classmates (all fierce academic rivals at the time) over the past couple days, but the sister of one of them as well. That little blonde, whiney, bratty, selfish, lying bean pole grew up into a f---ing HOT Italian piece of scenery. God bless puberty.

[Phaedrus49er]

Crap, missed the edit window, so an additional post for an additional note:

MINOR VENT

I got through the tissue adaptation chapter this weekend fairly easily and in one sitting. I'm finding that I decently understand the biological content (academic) and the training content (experiential) independently, but putting them together into exercise/program prescription is eluding me. Granted, I've only read about one-eighth of the book, but it's still frustrating to get to the end-of-chapter "essay" questions and have significant trouble with the specifics I know I'll need on the exam. I can make general recommendations, both for these questions and to people looking to reach generic fitness goals, but when given a person's height, weight, bodyfat percentage, training history, et cetera, and told to suggest specific exercises, *poof*. I can give a pretty general training protocol, but that's about it, which is why I'm reading this stuff two and three times (one or two on first pass, then a re-reading after getting through the whole thing to take notes and shore up lagging areas). Also, terminology is just a straight-up bitch.

/MINOR VENT