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Training Shin Box Halos 2x5 Scapula Pullups 1x10 OHP 70# 1x10 Incline Pushups 2x5 Trap Bar off Blocks 160# 1x10 Knee Tucks 1x10 DB Curls 15#

Training 2x5 OHP 70# 2x5 Scapula Pullups 2x5 Rack Pulls 160# 1x10 Knee Tucks 1x10 DB Curls 15# First morning I have woken up without pain or stiffness in the back. Eased up the weight just a little bit to see how that feels.

Training 2x5 Scapula Pullups 2x5 OHP 65# 2x5 Rack Pulls 140# 1x10 Knee Tucks 1x10 DB Curls 15# Still taking it extremely easy and lightweight. Back is feeling better but still a lot of stiffness and not 100%

He's been hitting the weights

Training 2x10 KB Swings 2x5 OHP 65# 2x5 Scapula Pullups 2x5 Rack Pulls 140# 1x10 Knee Tucks 1x10 DB Curls 15# I had planned to wake up early and workout like usual but when my alarm went off I said nope and went back to bed. Ended up sleeping another hour and a half. I guess I needed it.

Training Naked Getups 2x5 Trap Bar Deadlift 140# 2x5 Scapula Pullups 2x5 KB Press 1x10 Knee Tucks 1x10 DB Curls 15# 2x10 KB Swings Shin Box T Stretch Figure 4 with rotation Pigeon pose Upward dog Foam Rolling Hitting the reset button. Back has still been complaining and hasn't gotten worse but hasn't improved either. Sometimes a little hair of the dog corrects it and so far it seems to have worked. Zero pain right now, we will see how it feels in the morning. I kept everything very light and focused on strict form. Going to follow the Easy Strength program for a little bit and build back up instead of just jumping in with higher loads. Work I went back to the office for 3 days this week. That was interesting. My office was a mess and someone had taken my monitor. I got everything sorted and back to work. I did notice a mind shift of being back. More productive, more planning mode. I also noticed the downsides. Losing a hour and a half of my day from commuting. Getting home later so that it felt like the evening flew by and it was time to go to bed and start all over again. I actually enjoyed being back the second day but the third day I just wanted to leave and was grateful that Friday I would be working from home. I don't know if I could have done a full week right off the bat my first time back. Sleep I have been working on sleep. With the new schedule I have been allowing myself to try and sleep later in the mornings that I am not in the office. Using melatonin to maximize those days. I have been going to sleep easier and for longer but still do not feel fully rested. I think I have years of sleep debt to make up but I do feel better and haven't been a zombie lately.

Training 2x16 Incline Pushups 2x25 Knee Tucks 2x5 Scapula Pullups 5x1 Half Neutral Grip Pullups Nice little pump from bodyweight workout. Work First day back in the office. It is going to take some time to readjust.

Training Shin Box with hip extensions 8x10 KB Swings 3x10 DB Curls 15# Took my time and enjoyed a workout after taking several days off to rest and recover. Low back spoke up but didn't yell. Picked up some steaks and beer to enjoy before fireworks tonight. Happy 4th everyone!

I can't remember where I first saw these but I have super tight hips and these have really helped me as well. I almost always use these as a warm up move to loosen up and add extensions (lifting yourself up with the front facing leg) as a glute activation if I am doing deadlifts or something. Post workout I rely on Pigeon pose to get a deep stretch in for the same area. Glad to hear that you have seen some good results from this movement as well.

Good work so far, keep it up! Soreness is normal and going to happen but pain is not and means something is wrong. You didn't say pain but just wanted to put that out there. For sore muscles activity and light movement usually helps a lot, get some blood flow in there. Supposedly a cold shower after your workout will help reduce soreness. I have never noticed a difference but some people swear by it. For deep aches I have found that a Epsom salt bath helps. Happy Training!

I'm sorry, just catching up. Some thoughts: - yea on the training! - I am still mad at how easy you make snatches look. #jealous - Emma is adorable! You should turn the camera around and let her interview you. - I pout after fights too. It's childish and I'm not proud of it but I do it. The next day I am not mad anymore but won't stop until my partner makes the first move and then I over correct, so maybe a opportunity?

Training 2x15 Incline Pushups 2x20 Knee Tucks 2x8 Scapula Pulls 3x1 Half Pullups OK workout. I went to sleep at 10:30pm but still tired this morning.

Went to the chiropractor and got adjusted. Low back no longer hurts but entire back is really sore from the pops and cracks. Got the yard work for the week done but still feeling a little dehydrated even though I drank during and after. Just so hot. Combo has me feeling beat up today. Training 5x10 KB Swings

That sounds absolutely evil. Might have to try it!

Training Shin Box Halos 3x5 Bench Press 95/105/120# 2x40s Dead Hang w/packed shoulders 5x1 Half Neutral Grip Pushups Took it easy today, went to sleep late last night.

I hope for your success!

Training Shin Box Halos Prying Goblet Squats Singles and Doubles 8 sets Double KB Press 8 sets Double KB Front Squats Pigeon pose Upward dog Figure 4 with rotation A nice workout. Each squat I went butt to heels and paused before moving up. I was unaware that I was that mobile and could do that much ROM. Pigeon and shin box are paying off. Work No updates. Been raining hard for a week straight, left overs from the storm. I am in no hurry to get out in the weather. Sleep Slacking on tracking but been pretty tired every night. Falling asleep somewhere between 10-11pm.

I would say so. It's right in your name 😛

Training Shin Box with hip extensions Towel squat stretch 12x5 KB Swings 30s rest 4x5 Incline Pushups 30s rest 4x5 Bench Press 95# 30s rest 4x5 Bench Press 75# 30s rest Tried something new, 60 Swings and 60 presses. The short rest periods between sets was killer. I was sweating by the end. Sleep I was tired last night, went to bed at 10:30pm and was asleep almost instantly

Just football coaches in high school. I don't think it is my form. About 10 years ago I was doing a PR on BB hack Squats (bar behind my legs) I was halfway through the lift and totally focused on it when my wife suddenly appeared in the door out of nowhere and yelled, "Don't hurt yourself!". I jumped being startled, felt something wrench in my spine just above my pelvis and dropped the weight. I could barely move for weeks after that. It eventually healed but it has never been the same since and it can flare up from lifting. Good mornings are a no go, BB squats sometimes (probably because of poor form), and deadlifts if the weight or volume is high. Strangely I can do kettlebells for months and it never bothers it, either because of the movements or the lower weight which is why I usually go to them when it starts acting up.

I am supposed to do deadlift tomorrow but my low back is still hurting from last week. Not a it's just sore hurt but inflammation where I had a disk injury several years back. I am starting to remember why I took a break from 5/3/1 last time. Really not happy. I have been debating if I should just push through with lower volume but finally decided that I am being stupid. Any gain I get is not worth the constant pain or potential injury. Will switch out Deads for Swings and do a little Quick and the dead for a while.

Congratulations on getting the jab! Take it easy for a few days and get that immune system trained. My experience was 3-4 days of being tired and feeling slightly off after the first one. The second one I was completely useless for a day and then right as rain.

Training Halos 3x5 Bench Press 90/100/110# FSL 4x5 90# 4x5 BB Rows 90# 1x35s Dead Hang w/packed shoulders 3 Singles Neutral Grip Half Pullups I did some half pullups! Half since I started in a broken arm instead of a dead hang but I couldn't do that a month ago. Progress has been slow but it is nice to see some progress that I can measure instead of this just seems a little bit easier than last time. Work No updates here, just getting ready to go next week, probably Tuesday. Sleep Asleep by 10:30pm with a melatonin but up a little earlier than usual due to the dog wanting to go out.

These are awesome! Thanks for sharing, I'll be looking to try and incorporate it into my workout.

Training Shin Box with hip extensions 6x5 BB Squats 95# 2x20 Knee Tucks 2x8 BB Curls 45# Pigeon pose Upward dog Figure 4 with rotation Decent workout, didn't go crazy. Work Cleaned out my computer bag and got my parking pass and Vax card together. Sleep Missed my target and went to bed at 11pm. I was reading.