Monday, December 31, 2012

December 31st

Almost back to normal. Still using somatics daily, a huge huge help. Probably start upper body work and very limited lower in a day or two.

Saturday, December 22, 2012

Saturday the 22nd

So after the last workout, spent about 6 hours building 4 cold frames to try to keep the garden going...the combo was not god for me! So, back & pelvis pain, taking it easy, doing a bit of Somatics as I feel able & willing. Not feeling good, but nothing is broken. Back to the normal programming in a few days, I expect.

Sunday, December 16, 2012

Sunday the 16th

My wife wanted some coaching on a couple lifts, so I warmed up while working with her. Ended up doing:

Press (bar) 80# 3x5

Then finished my warm up with a few 1ldl, split squats, HAM, and 20 hip thrusts. I decided the main session would be chin/push up ladders. I kept the push ups at 5 as that seemed like a good number.

Chins, red band:

SO I ended up with 36 chins and 75 push ups.

Finished up with:
1 arm DB raises 13# x20/15/10
1 arm db curl 23# x15/15/15/8

I expect soreness. Kyuss, Donnas, Sahara Hotnights

Saturday, December 15, 2012

Friday, December 14, 2012

Friday the 14th

Back to it: I've been really tired so I decided to do a more straight forward, less sweatfest session.

Warmed with red band OHS, dislocates, squats, push ups.

Then outside clean and bottoms ups press 18# x5, 26# x3


part 1:

1 arm KB press ladders, 35#, 1/2/3/4/5 x3.
Between each set of presses, I did 5 reps per side of one of the following:
cossack squat, rev. lunge, split squat, 1lsdl, squat, side squat.

part 2:

chins 7,7,6,5 black band
push ups 8,8,6,7 straps, handles 3" from floor
halos 10,10,8,6 35# bell

part 3:

1 arm DB curl, 20# 15,15,10

very good. Kyuss.

Thursday, December 13, 2012

Thursday the 13th.

Far too much carby food last two days! SHould sleep good.

PFP & Somatics this morning. Some heavy lifting via the dump run. Good times! Yard looks better. Looks like someone included a recliner in a burn pile, nothing left but the steel....

Tuesday, December 11, 2012

Monday the 10th & Tuesday the 11th

Monday: Somatics exercises, about 20 minutes.


Morning, walked overland to the cabin, then past h0me to a neighbor via the road, then back home.



PFP exercises plus HAM from Mountain Athlete, then:
Outside hand to hand swings 18# x10, 26# x10
Bottoms up press 18# x2, 26# x2
Goblet Squat 18# x10, 26# x10, 35#x10

Work, circuit

Chin 3,4,4,5
SLDL 18#----all others for 8 each.
HK Raise
Push Up
Split Squat 18#

about 24 minutes, followed by:

pike push up 7,6
A few bridges, neck work with red band

Good work, portishead.

Sunday, December 9, 2012

Sunday the 9th

Afternoon, 2:30-3:00

TGU 18#, 26#
1/2 GU 4x35#



Cross reach SDL 10, 10
SPlit Squat 18# 10, 10
Chin, black band 7, 7
Push up 11, 9

Rest two minutes


SL Hip thrust 10, 10
Step up 18# 10, 26# 10
Body Row 9, 8
Bench Dip 20, 15

Rest four minutes, then repeat a & b.

Very tough, my hips will be sore!!! All upper work was AMRAP with good form.

The Kills, Portishead.

Friday, December 7, 2012

Friday the 7th

Morning: half hour or so of Somatics practice from MWP.


Warm with squats, figure 8's with a 5# plate (thanks Frank Forencich!), cros chop to halo with a 10# plate, club swipes, swings, H2H.


1L Hip Thrust
Side Squat
Bench Dip
Chin (black band)
Push Up, feet elevated

all for 6 reps, chins for 5, 3 rounds. Ended with a 45 second plank. 31 minutes.

Made this one shorter as I felt fairly 'off' know how sometimes you can feel yourself adapting, and it feels good? And how sometimes it does not feel good? This was the later!

Stretched hips, hams, calves, chest.

MANY thanks to Martha Paterson for Move Without Pain!

Los Natas, El Hombre Montana

Wednesday, December 5, 2012

Wednesday the 5th

In the morning: half hour or so of Somatics practice from Move Without Pain- exercises 7-13. I am just working my way through the book to get comfortable with all the new exercises.

Late afternoon:


tgu 4x26#
gs 4x5x35#
swing 4x15x35#


Circuit, 3 rounds of 8

1 leg RDL
1 Leg Hip Thrust
Side Squat
Step up with 18#
Bench Dip
Body Row (straps)
Push Up (1 hand on block)

All straight through, not alternating sides (on things like lunges and hip thrusts),
3 circuits, 8 reps each exercise. Last set I stopped on 6 on the push up as #7 was unlikely to be pretty and #8 would have been outright UGLY.

Good session, hard. I this the lunges are too much for my right knee, or at least were today. I will keep an eye on it.

About 70 minutes from warm up through ribbons

Monday, December 3, 2012

Monday the 3rd

Really fine day!

Woke up and felt outright GOOD.

After tea spent ten minutes in the studio doing whatever came to mind- high knees to hands, shadow boxing, the some simple leverage club swings, then some H2H with the club. Forgot how much I used to love tossing around the shot put I kept in the storeroom at my last job. Miss that hunk of iron! It's in good hands back in Seattle, however.

Realized it was almost summery so took the dog out for a walk through the woods, to the cabin. Fed the chooks and the dogs there, collected eggs and headed back on the road. Took about an hour and a quarter, really pretty and good to get around on some rough terrain.

Just finished up about 20 minutes of correctives & simple yoga, mainly hamstrings and hip openers. Good day.

Sunday, December 2, 2012

Sunday the 2nd.

Earlier in the day I worked on exercise 1-6 from Move Without Pain.

Late afternoon I did he following.

Prep with PFP exercises.

TGU 4x26#
Goblet Squat 3x5x35#
Swings 4x15x35#


Circuit, each exercise for 5 reps. 4x

Split Squats
1 leg RDL
Side lunge (alt)
Hip Thrust (alt)
Step Up (alt)
Chin, assisted, red+black bands
Push up
1 arm row 35#

Good, easy session. Of course, during the whole thing my bad self kept saying 'this could be heavier, man" but my good self prevailed. Each circuit took between 5-6 minutes, rested 3-4 min between circuits.

Recap of first sessions.


Prep with PFP exercises.

TGU 3 x18#
Goblet Squat 3x5x26#
Swings 3x10x35#


Split Squats 4x8
1 leg RDL 4x8

Push up on straps 7,7,7,8
Row on straps 7,7,5,6

Planks 30/30/30 ('s been so very long) x2
strap fallouts x6

Good. Took an hour. Really long, but good. INcredibly shaky on the 1 leg stuff. Will be adding exercises as I progress.


PFP exercises, stretching.


Prep with PFP exercises.

TGU 3 x26#
Goblet Squat 3x10x26#
Swings 1x20, 1x18x35#--stupid on this haven't been swinging and slight twinge in front left hip. Stopped there. Will reduce reps and increase sets for awhile.


Split Squats 4x10
1 leg RDL 4x10

Push up on straps 4x10
Row on straps 10,7,9,8 how hard these are is a sign on a long bad season....

Planks 30/30/30 x2
strap fallouts x10

This was good. Still an hour, but steadier on the 1 leg work, getting there. Did a bunch of light resistance band work during breaks from the lower body stuff as my right arm was not feeling 100%. Seemed to do the trick, no issues during the session or after.

Saturday, December 1, 2012

Intro with drums

Howdy. This blog is really just my training/practice journal, an aid to compliance with my intention to repair and eliminate some physical issues I've been having on and off for the past few years.

My preferred training method is heavy and high intensity weighted work. However, I find that I tend to trigger spasm in my erectors, hip muscles, and also tend to some weird SI joint stuff. As I live way out in the boonies, I decided to make a concerted effort to correct these issues.

To date, I've been doing good for about 90 days. I've been working with Anthony Carey's The Pain Free Program which has been great. I am aware that I have a number of issues that need addressing:

1. I am much, much stronger on my right side.
2. I have instability in my hips that gets ugly during heavy back squats.
3. I have instability in my hips/low back that gets ugly in conventional deadlifts, which are my favorite exercise.
4. My balance is shitty right now.
5. My tendency is to do too much, too soon, and to overcomplicate things.

So this is a journal to keep me in gear. My intention is to do some version of the follwing for some months:

Warm up with exercised from Anthony Carey's book. The into the actual warm up which right now is:

TGU 3 on each side
Goblet Squat 3x10
KB Swings 3x15

The workout plan to start is pretty straight forward:

8-12 sets of 4-8 reps in unilateral leg/hip/glute/exercises:

split squats
1 leg RDL
Front, reverse, side lunges
1 leg squats
Bulgarian split squats
etc. starting with just bodyweight until performance is dialed in, smooth, clean, and pretty. Graceful may be a long time coming, so pretty will have to do.

8-12 sets of upper body push-pull work, mainly:

chins, pull ups, pushups, rows, working into inversions and handstands with any luck.

mostly using my suspension set up, which is a Freestyle Trainer but which I will refer to as a TRX because it simple.

The first two sessions went well, and I'll enter them soon. Balance is awful, but improving. Feel good.

I am working on a simple yoga series, and will be working that, the Anthony Carey exercises, and will be adding some somatics work.

All for know.