Ben becomes a Marine

[Phaedrus49er]

Originally Posted by RedLefty

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.

Here's an interesting take on the subject (lumbar mobility, not masochism).

[Phaedrus49er]

Strength I, Workout B-4

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 @ 125lbs, 1 @ 155lbs, 6 @ 135lbs, 1 @ 185lbs*, 12 @ 125lbs
--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) - 7 @ 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 1 three-quarter rep and 1 half-rep



Notes:
--Rows felt really strong today despite yet again feeling like ass (I was gassed this morning from some WEIRD dreams last night). The back is 99.9% now, and it made a huge difference in being able to focus on the lift without being scared of further tweaking the injury (just made sure that my form and foundation was rock-solid).
--My left leg remains sore while my right is pain-free. Side lunges have consistently revealed a weaker right leg, so I'm going with that and may start to incorporate some additional unilateral strength work there while doing focused mobility work on the left hip (and right shoulder--Magnificent Mobility anyone?).
--Re-read the bioenergetics chapter today (reference my reaction to Chapter 1 in an earlier post). I did, however, do better on the chapter-ending essay questions. Still being horribly impatient, though.

[Phaedrus49er]

Regeneration day:

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes, 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:
--I just couldn't bring myself to read through the endocrinology chapter today, so I'm reviewing bioenergetics instead.
--I control the spice. I control the universe.

[K-Court]

(I was gassed this morning from some WEIRD dreams last night).

So my story about the chiro really did it for you then ....

[Phaedrus49er]

I said "weird," not "wet"

One side note to all this studying: my fingernails are history. I've had a nail-biting habit for as long as I can remember, but as part of a challenge with a friend (she had to quit smoking, which she's gone 15 days without a cigarette as of this post), I was go quit biting my fingernails and was doing very well with it until I really jumped into this book. I'll likely resort to some of that hotter-than-hell stuff you paint on your nails (nothing like a little positive punishment ), but after over 20 years of this, I'm not sure even that will work, especially while studying. Go team!

[K-Court]

Originally Posted by Phaedrus49er

One side note to all this studying: my fingernails are history. I've had a nail-biting habit for as long as I can remember, but as part of a challenge with a friend (she had to quit smoking, which she's gone 15 days without a cigarette as of this post), I was go quit biting my fingernails and was doing very well with it until I really jumped into this book. I'll likely resort to some of that hotter-than-hell stuff you paint on your nails (nothing like a little positive punishment ), but after over 20 years of this, I'm not sure even that will work, especially while studying. Go team!

It's a Smith thing, Ben. Don't fight it.

(If you figure out a solution, let me know. I have another 20 years of the bad habit on you. )

(BTW, I fixed your smiley for you. Remember - it's colon-tongue, not colon-p. I know ... that was incredibly anal of me. Whatever. )

[RedLefty]

My name is RedLefty, and I'm a nail biter.

[Phaedrus49er]

Oh man, this is great. I'm not the only one! Good thing I'm not Tigger

[Phaedrus49er]

Strength I, Workout C-4 (how appropriate)

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 @ 215lbs, 1 @ 255lbs, 6 @ 225lbs, 1 @ 300lbs*, 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)

* denotes a 300RI prior to the set (versus the prescribed 180RI)



Notes:
--I'm just not going to say anything about the deadlifts today other than it sucks that this was the last round for this during this phase, I like the 1RM sets, and I could probably could've put that bar through a brick wall (in a good way) after that second 1RM set
--After tomorrow's workout post, I'll post a summary of the entire phase (pending copyright issues with the book) to give a clearer picture of my progressions--it'll just look like my workout log that I take and use at the gym.
--I totally had a few other things to say, but I'm too high off that pull to remember it right now. I know I have to read through the endocrinology chapter sometime in the next two days. More later.

[K-Court]

Originally Posted by Phaedrus49er

Oh man, this is great. I'm not the only one! Good thing I'm not Tigger

Maybe we should start a challenge group to end the nail-biting. Loser(s)buy(s) a (number of) round(s) of drinks for the winner(s) at the Summit. Weekly/Monthly photos of your hands.

(I'm not sure why I'm even suggesting this. I should just hand over my VISA card now and be done with it ... )

[RedLefty]

I figure it exposes us to all kinds of germs and builds up our immune systems in the long run. So it'd be unhealthy to stop.

[Phaedrus49er]

Hell, if that's the case, I'm in. Free booze in Little Rock? Oh yeah, I'm there. That'd make the trip ultra-cheap for me

Hmmm... before and "after' pictures... another challenge thread? We could put that in the mind/body section.

I totally buy the germ thing, which is why I hardly--if ever--use antibacterial stuff.

[K-Court]

Originally Posted by RedLefty

I figure it exposes us to all kinds of germs and builds up our immune systems in the long run. So it'd be unhealthy to stop.

LOL. I love rationalization.

[K-Court]

I bet my before pictures would be the ugliest.

[Phaedrus49er]

Are we talking about fingernails only or hands in general? Mine are torn up from all the heavy barbell work I've been doing (plus the dry air here right now).

[K-Court]

I was talking more about the results of the nailbiting. Callouses don't count.