Vector's Long Ride

[Vector]

OK, lets start this.

 

7/21/14

 

AM: Meditate, stretch, did the Pain Free Program +  Somatics.

 

Good morning.

[catspaw]

Subscribed.

[Vector]

7/22/14 

 

I am back both because I enjoy this place, and because year one of my biz has left me (in some ways) out of shape. 

 

I am using a template from Nick Janvier (http://www.startbodyweight.com). I've used his stuff before with good success, but was all spazzy with WADD. So this time I'll try it straight. I'm following his suggestion to add deadlifts to the degree my tiny weight set will allow, and starting that stupidly low. May decide to alternate the, with KB swings. I'm doing very low rep, low volume band assisted pull ups as last year I gave myself a nasty case of tendinitis (what Dan John calls MAPS: Middle Aged Pull-up Syndrome) which took many, many months to get over. So I will train the move, but rarely progress it until that actually make sense to something other than my ego.

 

Template is therefor like this: 

 

Strength Days:

 

Warm up, DROM.

 

Deadlift / Swing

Squat Progression 

Band Assist pull ups 

Handstand Push Up Progression

Leg Raise Progression

Push Up Progression /alt/ Dip Progression (dips will progress with weights due to lack of equipment)

Horizontal Pull Progression

Plank Progression

 

Stretch

 

Non-strength days:

 

Correctives work, Somatics, conditioning, etc. My main correctives  are from the Pain Free Program by Anthony Carey, I do a Somatics series from Martha Peterson, and will probably vary the conditioning element to satisfy the WADD.

 

Also requiring at least 15 minutes of 'sit down & shut up', i.e., meditation every day.

[Vector]

7/22/14 Strength 

 

Warm up with jump rope, DROM.

 

Deadlift 100# (woo!)(yes, that's a joke woo!) 3x8

Deep Squats 3x8 

Band Assist pull ups 3x4 (this I why I decided to cut back- a little weird)

Pike Push Up 3x8

Bent Leg Raise 3x8

Elbow in Push Up 8/7/6

Inv. Row, 9.5, feet on doorframe 3x6

Plank 50 seconds

 

Stretch - yes!

 

Somewhat amazed I can jump rope at all...though not well!

[Vector]

7/23/14 PFP + SOMA + Meditation

[Vector]

7/24/14 Strength 

 

Warm up with jump rope, DROM.

 

Deadlift 100#  3x8 up 5# (due to erector spasm history, this will go up 5# a week at most).

Deep Squats 3x8 these are better, stay a a little while.

Band Assist pull ups 1x4 this felt fine.

Pike Push Up 3x8 easy, next!

Straight Leg Raise 3x8 stay here, not fluid.

Dips 3x6

Inv. Row, 9.5, feet on doorframe 3x8 - now need to slow the descents!

Plank 60 seconds

 

Stretch - yes!

 

Edited to add: Meditate & play guitar YES!

[Vector]

7/25/14  Guitar, Correctives, Meditate.

[Vector]

7/26/14 Condition/WADDsday

 

Warmed up with 1/2 hour or so of weed-whacking. 

DROM

Light KB play- H2H, swings, snatches, halos

Club play 1 and 2 hand.

 

Correctives from PFP, Meditate.

[Vector]

7/28/14 Strength 

 

Warm up with long fast walk, DROM.

 

Deadlift Not today, some back irritation

Deep Squats 3x8 

Band Assist pull ups 1x5 this felt fine.

Pike Diamond Push Up 6/5/5 these are odd, but I did them OK.

Straight Leg Raise Not today, back irritation

Elbows in Push Ups 3/8 These are much prettier. Rock solid plank, feet touching, elbows tight to the body.

Inv. Row, 9.5, feet on doorframe 8/7/7 Much better, full 3 second descents. Solid.

Plank 60 seconds

 

Stretch - yes!

 

Meditate 10 minutes.

[Vector]

I don't have the attention span to keep my log in two places, so I'm keeping the challenge thread only, which is HERE: 

 

http://rebellion.nerdfitness.com/index.php?/topic/51113-vector-50-infecting-the-host-organism/