Ben becomes a Marine

[Phaedrus49er]

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, IT bands, quads, chest
--medicine ball - hamstrings, calves

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:
--Man, I am really wearing down fast. I should've taken a break a couple weeks ago but wanted to wrap up this program before Little Rock. Mind and body are iffy, but almost there.
--On a related note, I think I figured out my hand problem. Yesterday while re-racking a weight plate, I caught my hand between two plates. Hurt like a mofo. A fracture isn't out of the question, especially since the pain hasn't subsided. Oh well, almost done.

[Phaedrus49er]

Strength III, Workout C-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:
--deadlift (3/2/1/3/2/1, 201, 240RI) - 3 @ 245, 2 @ 265, 1 @ 285, 3 @ 260, 2 @ 285, 1 @ 320

--rack pull (2/2/2), 201, 180RI) - 2 @ 325, 2 @ 335, 0 @ 350

--snatch-grip box deadlift (6/12, 201, 90RI) - 6 @ 135, 12 @ 95

SUPERSET (no rest)
--Zercher good morning (4-6/4-6, 211, 90RI) - 6 @ 55, 6 @ 65
--hanging leg raise (8/8, 10X, 90RI) - 8 @ BW, 8 @ BW



Notes:
--I <3 deadlift day. Deadlifts make me happy. I will miss deadlifts over the break.
--I was worried going into today because of some odd pain radiating from just above and below my right glute (felt it in my extreme lower back and extreme upper hamstring). I did some extra SMR work last night and iced it this morning with no change in the occasional pain. The last time this happened, it was a tight glute (*toss to the peanut gallery*) that loosened up after SMR work, and the pain went away. This time, no dice, which led me to think it was some kind of nerve issue. It obviously didn't affect my strength today, and now I'm done with any concentrated lower-body work for the next couple weeks, so it should have plenty of time to subside.
--On a related note, I just couldn't stomach not moving up on my deadlift 1RM, so I did. Barely. I approached the last set of rack pulls with the same mentality and missed both attempts. Oh well. Had I pulled 245lbs for 1RM, I would've wondered if I could've pulled 250lbs, so I had to try.
--The girl popped her first callous today after building them up along with her lifting loads over the past couple weeks.
--One more day. I am fried.

[ClOVERGIRL]

Hey you know what else was fried? Dennis's face Somebody needs to stay out of the fake and bake. ewwwww

[Phaedrus49er]

Dennis = Basedow2. C'mon now, keep up with the character map

I agree, though. Dude looked like Leatherhead.

[Phaedrus49er]

Strength III, Workout D-4

Warm-up - CP2:
--hip crossover, 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:

--pull-up (3/2/1/3/2/1, 201, 240RI) - 3 @ BW+15, 2 @ BW+20, 1 @ BW+25, 3 @ BW+20, 2 @ BW+30, 1 @ BW+40 + 5 @ BW

SUPERSET (full rest)
--BB Pendlay row (4/4/8, 201, 60RI) - 4 @ 165, 4 @ 165, 8 @ 135
--BB shoulder press (4/4/8, 201, 60RI) - 4 @ 135, 4 @ 135, 8 @ 95

--cable reverse woodchoppers* (8/8/8, 10X, 90RI) - 8 @ 100, 8 @ 110, 8 @ 120

* denotes double-pulley cable setup



Notes:
--Remember the feeling of being let out of school on the last day? Yeah, that
--Speaking of which, I'm guessing the adrenaline was going a little more than usual today given how easy the last 1RM pull-up was, so I dropped the DB I was holding with my ankles and knocked out a few bodyweight reps as well.
--I went a tad too heavy on the rows, so my form was iffy on the first two sets; third one was good.
--I'm not sure what was different about the pulley station today, but for some reason, the rope attachment (namely the whole connection assembly--carabiner, grommet, eyelet, etc) was anchored at a lower angle and so rubbed the backs of my arms raw during the reverse woodchoppers. I look like I have matching hickies. Awesome.
--Final weigh-in today: 210lbs, -3lbs from my peak a week or two ago, so overall, I gained a net of about 15lbs. The mirror says it was mostly (but not all) good weight.
--Two goals missed:

--biting fingernails - I did well for awhile but am still losing that battle.
--push-ups - I never really tried to push this, but I still can't get much beyond 20 reps at a time. Pitiful.

--As for final load comparisons, I wonder if I sandbagged a little in the beginning (as opposed to RedLefty's tendency to teabag, but I digress), or if there was some familiarity issues with never having truly worked with 1RM protocol before, but at any rate:

squat 1RM - start: 205lbs, end: 280+ lbs
bench press 1RM - start: 205lbs, end: 215lbs
deadlift 1RM - start: 245lbs, end: 320lbs
pull-up 1RM: BW+50lbs (supinated, BW = ~200lbs), end: BW+40+ (pronated, BW = 210lbs)

Very pleased with lower-body gains. Upper body gains were minimal at best, but I tend(ed) to get geared up for lower-body days more than upper-body. I have some sticking points in my upper-body ROMs that need attention before I can expect to see anything major (for example, the board presses I did left my triceps fried, so I'm hopeful some similar limited-ROM work, also on my vertical pull, will help out with future gains).
--The final lingering injury report:

--tweaked right upper hamstring
--tweaked right lower back
--tweaked left knee
--left index finger fracture
--left pinkie finger nerve tweak (just completely stopped working during presses today)
--left shoulder excessive popping during hyperextension (progressively worse over past two months)
--posterior arm lacerations (from misaligned pulley station today)
--general torso inability to fully recover from fatigue
--continued limited relative mobility in right shoulder and left hip (though both hips seemed to slightly immobilize more during this last month)

--SMR work is in doubt for tomorrow since I just want to do NOTHING, but I'll get in some light active recovery over the next five days before the summit, then use the week I come back to do some general athleticism self-assessment as well as practice any new movements I may decide on for my next training phase (which will depend largely on Alan's nutrition presentation next weekend). I'll continue this log as needed until that point for wrap-up evaluation, feedback, and general debauchery including the winner of the Thread's Best Insult Award. Once a new goal is set, a new log will be created.
--One semi-related upshot over the past few months is that I've started wearing shoes less and less, opting for very thin-soled sneakers in public, my Vibrams when out in the yard or at the park with the dogs, and my wrestling shoes in the gym. It now hurts to wear "regular" shoes, but my calves and feet have gotten a lot stronger.
--Did I mention I'm done???

[gobbla]

Nice gains.

[Aoife]

One semi-related upshot over the past few months is that I've started wearing shoes less and less, opting for very thin-soled sneakers in public, my Vibrams when out in the yard or at the park with the dogs, and my wrestling shoes in the gym. It now hurts to wear "regular" shoes, but my calves and feet have gotten a lot stronger.

That's mostly me. Which sucks, because the shoes I oh-so adore are 3+ inch heels.

But the vibrams are totally awsum. I wear them nearly everywhere now. They're much preferred over anything else. Too bad they don't come in plaid with little bows.


oh... and great improvement.

[K-Court]

Originally Posted by Aoife

Which sucks, because the shoes I oh-so adore are 3+ inch heels.

So does Ben but we all have to make sacrifices, you know.

[RedLefty]

Phaed finished a program? Next thing you know he'll grow a testicle.

You know what those are, Ben. The things to teabag with.

[Aoife]

Originally Posted by RedLefty

Phaed finished a program? Next thing you know he'll grow a testicle.

You know what those are, Ben. The things to teabag with.

That is NOT fair. I was drinking, dammit!

[Phaedrus49er]

Originally Posted by Aoife

That is NOT fair. I was drinking, dammit!

And now you're cleaning

So I don't wear jeans much in the summer around here for obvious reasons. However, when I have to go to the station early in the morning, sometimes it's a little cool outside so I'll go with jeans. Well, it took four pairs to finally find some that fit this morning. Apparently, I've overcome being born helpless, nude, and unable to provide for myself to start winning the battle against no-ass-ititis. Looks like I'll be shopping for yet more jeans soon (currently wearing a thoroughly baggy 40-inch-waist pair just so my hips will fit)

[Phaedrus49er]

Originally Posted by RedLefty

Phaed finished a program? Next thing you know he'll grow a testicle.

You know what those are, Ben. The things to teabag with.

You think Lou and Alwyn could use that in their marketing? Sort of the anti-steroid effect?

[Phaedrus49er]

Some light core, SMR, and stretching work today. Nothing really structured, just trying to stay awake and work out some kinks. I should probably practice pack tonight and also see if one of my back belts will fit under my riding jacket (low back was a little painful from slight but prolonged rounding during my last long-haul ride).

[Phaedrus49er]

So I'm not sure if it's a relative lack of sleep over the past few days, or if it's my body continuing its recovery from the beating it took over the past few months, but I continue to feel fatigued and slightly sore, especially in the big-mover muscles. It really came out after that regeneration work the other day. If I feel so inclined, I may do more regen stuff today and MIGHT play with the pipe for a little bit. Otherwise, after work is fueling up and spot-checking the bike and packing.

Speaking of packing, which includes snacks, my usual "protein bar" is the Detour caramel peanut bar. I opted for a box of the low-sugar variety yesterday (never tried before, says 83% less sugar, which likely means just more sugar alcohols) but also saw and tried a newer oatmeal version that I'd never seen before. It was GOOD, very heavy (so it could end up being two meals, especially at 460kCal per bar), and so may be an additional purchase next time I visit the supplement store (it's a tad more expensive than ordering online, especially with fuel prices the way they are, but I like having a local go-to guy, especially since he can have any supplement I want in stock the day after I ask for it).

Of course, I could take Roland's advice and just keep my mouth open while riding down the road, which probably won't do much good as I have a full-face helmet

[Deserve]

I got like that after a particularly intense program. Rest up. You'll feel better in a week or 2.