Ben becomes a Marine

[Phaedrus49er]

Thanks. Yeah, all I need now is a rifle of some sort (no chance in hell I'm moving into a trailer)

[Phaedrus49er]

Damn, forgot to post yesterday.



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
--Stick - glutes, hamstrings, calves, quads (inner, outer), IT band, chest
--medicine ball - hamstrings

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:
--Today more so than yesterday, but I am wiped out. Yesterday was leftovers from Thursday (deadlift day); today is from Friday (pull-ups). I really hope I'm recovered for tomorrow.
--I decided that my summit transportation will depend almost entirely on finding Nashville-ish crash space for overnighters both to and from Little Rock. If yes--and if proper luggage can be acquired--the Harley. If no, the truck. That reminds me that I need to find a toolbox for the truck bed.

[Phaedrus49er]

I'd like to take this opportunity to say that I might need to add some unilateral work for my right leg--the truck has a rather heavy clutch (might try to get a shorter-range pedal put in as well as a shorter-throw shifter; still need a toolbox either way).

[Phaedrus49er]

Strength II, 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 (4/4/4/12, 201, 180RI) - 4 @ 185, 4 @ 205, 4 @ 225, 12 @ 135

--quarter-squat (3/3/3), 201, 180RI) - 3 @ 245, 3 @ 265, 3 @ 295

SUPERSET
--good morning (2 x 8-10, 201, 90RI) - 10 @ 45, 10 @ 45
--dynamic lunge (2 x 8-10 each leg, 201, 90RI) - 10 @ 45, 10 @ 45

--Swiss ball crunch (2 x 6, 222, 90RI) - 6 @ 25, 6 @ 25



Notes:
--Slight improvement on full-ROM squats (one more 3rd-set rep). IIRC, didn't Alwyn say that the max weight in quarter-squats is the goal for full-ROM squats in Phase III?
--I'm finding that my previous night's sleep is having little to do with the weight I'm lifting lately, or maybe I'm actually getting as much sleep as I need, just not as much as I'm used to getting.
--I posed the question of stickshift-induced strength imbalance between left (stronger) and right (weaker) legs with little real help from the peanut gallery. If no one suggests a specific protocol, I'll likely try to tackle this after finishing Phase II, whether as a part of my event-specific training, Phase III, or Core Performance. What sucks is that I don't mind doing the extra work, but I need to mimic with my right leg what's happening with my left leg, meaning open-chain leg presses or something very similar--closed-chain single-leg work has a different motor recruitment pattern. Suggestions are greatly appreciated.
--Graphite truck interior + tan shedding dog = shag carpet seat covers.

[Phaedrus49er]

Interesting... just for kicks, I attempted pistol squats yesterday morning and couldn't come close to full ROM. Just now, I did one with each leg with relatively little trouble, just some minor balance issues. Weird, first time I've ever been able to do them, which I think was one of my goals for this year. Woo... still working toward handstands.

[Phaedrus49er]

Strength II, 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:

TRISET
--bent-over BB row (4/4/8/12, 201, 180RI) - 4 @ 155, 4 @ 165, 8 @ 145, 12 @ 125
--BB bench press (4/4/8/12, 201, 180RI) - 4 @ 185, 4 @ 185, 8 @ 155, 12 @ 135
--right-leg 3/4-ROM leg press - 12 @ 45, 15 @ 45, 18 @ 45

SUPERSET
--DB shoulder press (4/4/12, 211, 90RI) - 3 @ 60s, 3 @ 60s, 12 @ 25s
--chin-up (4/4/12, 211, 90RI) - 4 @ BW+15, 4 @ BW+15, 6 @ BW

--Swiss ball Russian twist (2 x 6 each side, 202, 90RI) - 6 @ 25, 6 @ 25



Notes:
--The main concern today was a shoulder tweak from yesterday. It didn't directly impact any of my lifts today, but it sure was in the back of my mind, which might've accounted for a little hesitancy to increase any bench press weight.
--I'm attributing the loss of one shoulder press to lack of sleep, which I think had more effect on me today than the shoulder issue. I didn't feel all that tired, but I sure couldn't generate the power I've been able to over the last few weeks. I also had to put them before chin-ups today because it was SO. F*CKING. CROWDED today, but that rant coming up shortly. I will say that I had to carry DBs across the gym to the only other chin/pull bar, so that killed my grip even before I got to the chin-ups.
--I added the single-leg leg press to the first superset today (only 3 sets). I'll probably keep the weight low but increase reps and time-under-tension (read about why here). I think my reasoning and methodology is sound, but I could also just be blowing sunshine out of my ass, so as with the original thread, suggestions here are appreciated. I've noticed a tightening left IT band again since getting this new vehicle, so I'm wondering if my initial problems (IT band, continuing left hip immobilities, etc) stemmed from driving stick as well. Don't know, don't care, just want to balance it out.
--I officially filed my taxes today. No K-Y. No Vaseline. Not even a reach-around. For that matter, not even a name or eye contact. Usually I wouldn't mind, but geez...
--I haven't truly just bitched in awhile. Vented, yes, but not just bitched, so I'm going to bitch for a quick second. Here in Charlotte today, it's pushing 80F, sunny, light breeze, just an absolutely perfect spring day that I could've spent on my Harley or with my dog out at the park (after work, of course). Naturally, I went to the gym per usual, and Rocky (the dog) is just going to have to make due with running around out on the deck for awhile (he's cool with that). What does everyone else in the world do on a great day such as this? Go to the gym, of course. Let me toss out the eye candy disclaimer and say: holy f*cking shit! Now, that said, it's Tuesday. It wasn't even 4pm yet, but the place. was. packed. What... the f*ck... it's the same BS phenomenon as the mall, the movie theater, and just about every other indoor activity: no one--NO ONE-- is out doing that stuff on the crappy weather days, of which there have been plenty lately and will be for another week or so. They certainly aren't days to normally be outside unless it's part of your job or your training schedule--I understand that, so why not go do the indoor stuff then? Why do people crowd the indoor places when the days are perfect for being OUTdoors?? I'm sure today really slapped some people with "it's spring!" It's also the quarter-mark of the year, so this may be second-chance resolutioners mingled with spring breakers and swimsuit seasoners. I. don't. care. Get the F*CK out of my gym unless you plan to be there for the long haul. Pig f*ckers...
--A second female friend has complimented my girlfriend's ass. The first one flat-out asked to make out with her (I haven't heard the results of that conversation yet). The second probably won't, but it sure is some good mind fodder Along those lines, here's a blog I wrote last July 4 celebrating my kind of women. Enjoy.

[Phaedrus49er]

So I was informed later last night that my girlfriend has broken yet another TheraBand in her training pack while doing her workouts. At least that's giving me an excuse to get tubing as a replacement, but damn, that girl needs to get to the gym soon.

[Phaedrus49er]

SMR work (10 reps each)
--foam roller - back, glutes, hamstrings, IT bands, quads
--Stick - calves, chest

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

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:
--Regarding my previous post, I should've said they were the Therabands in MY training pack that she's borrowing. Regardless, tubing will be ordered semi-soon.
--After a couple hours of status quo shoulder pain this morning, it simply stopped. I've continued occasionally loading the affected area in manners that caused the most pain yesterday, and other than some residual soreness, nothing. Thankfully, it doesn't seem to be a bone issue as I mentioned in a follow-up post; frankly, I have no clue what happened. Maybe something just got shifted out of place and slid back to normal (there was noticeably more shoulder popping during certain movements when there was still pain, now just the normal popping that'll never go away). Who knows.
--It's one month until the event with no further word from the coordinating council (registration was supposed to be available two weeks ago). I'm becoming less optimistic about this thing even happening (for me, at least), but that might not be a bad thing since I could continue on through Phase III without a hiccup.
--I <3 waking up to a dysfunctional computer that takes seven hours to fix, but hey, it's fixed, and at least I wasn't completely bored at work this morning.

[bacardio]

Ben
keep talking about a girlfriend that snap Therabands and other chics want to make out with, we may demand a picture of her posted.

[Phaedrus49er]

There are copious amounts of pictures on my social networking profiles, but I have to approve your viewing

[bacardio]

Originally Posted by Phaedrus49er

--I officially filed my taxes today. No K-Y. No Vaseline. Not even a reach-around. For that matter, not even a name or eye contact. Usually I wouldn't mind, but geez...

IRS company pencil sharpener

[Phaedrus49er]

Strength II, 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 (4/4/4/12, 201, 180RI) - 4 @ 225, 4 @ 240, 4 @ 255, 12 @ 135

--quarter-squat (3/3/3), 201, 180RI) - 3 @ 255, 3 @ 275, 3 @ 295

SUPERSET
--Bulgarian split squat (2 x 8-10 each leg, 201, 90RI) - 10 @ 25, 10 @ 25
--back extension (2 x 8-10, 20X, 90RI) - 10 @ BW, 10 @ BW

--hanging leg raise (2 x 6, 222, 90RI) - 6 @ BW, 6 @ BW



Notes:
--I forgot to mention yesterday that I ditched The Stick on my upper legs in favor of hammering them on the PVC-core foam roller. Ouch, but in that good way
--*ahem* WOO! I don't know what happened today. I blew through the deadlifts. Yeah, they were challenging, but I guess getting sleep and timing my workout to my caffeine peak made a HYOOGE difference (note the rack deadlifts, both weight and lack of rest-pauses). I also hit the place just after noon, so (White) there's a good energy in the gym today (/White)
--No shoulder issues. It's as if it never happened.
--I bought a black truck last week. It's now yellow.
--Some days, computers need their aerodynamics tested.

[K-Court]

Nice when everything clicks, isn't it?

So are you going to get the new dog a dye job too?

[Phaedrus49er]

Originally Posted by K-Court

So are you going to get the new dog a dye job too?

If I do, it'll be to something much darker so it blends in with the truck's interior

[Phaedrus49er]

Strength II, 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
--wide-grip pull-ups (4/4/8/12, 201, 180RI) - 4 @ BW, 4 @ BW, 8 @ BW, 6/6* @ BW
--BB push press (4/4/8/12, 201, 180RI) - 4 @ 165lbs, 4 @ 165lbs, 8 @ 135lbs, 12 @ 95lbs

SUPERSET
--wide-grip seated cable row (4/4/12, 211, 90RI) - 4 @ 240lbs, 4 @ 250lbs, 12 @ 190lbs (note: on double-pulley station)
--DB incline bench press (4/4/12, 211, 90RI) - 4 @ 65s, 4 @ 65s, 12 @ 45s

SB Russian twist (2x6, 202, 90RI) - 6 @ 25lbs, 6 @ 25lbs

* denotes BW pull-ups / assisted BW pull-ups (used push press bar in rack hooks with feet on floor for least-possible help)



Notes:
--Didn't time my coffee quite as well today but still made some modest gains.
--After doing her first big-girl deadlifts last week, my girlfriend did her first big-girl squats today (unloaded Olympic bar). General form was excellent, especially with her back angle, but there are some knee and hip shift issues needing to be addressed. Nothing a little time and add-on finishers won't fix in a couple months. Oh yeah, the looks SHE got were priceless (I got my own, but more jealousy than anything). I won't gloat over the fact that she said she's happy with her physical progress under my guidance so far (it would just mean me saying "I told you so")
--I've pretty much accepted that I'll be formatting my C: drive with the conclusion of this post in hopes of solving some audio problems I've been having. I'm not optimistic considering that I think it's a hardware issue, but it's the last thing before really getting into hardware swapping. I'll be on a work computer until this one is rebuilt. Woo. At least I partition my hard disk.