July 05, 2013 – July 08, 2013

July 05, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx14/14
mbx16/16

Ab Wheel
bwx12
bwx12

One Legged Glute Bridges
bwx15/15
bwx15/15

Alternating Supermans
3's/5'sx15/15
3's/5'sx15/15

Knee Raises
8x50/50
8x50/50

Band Traction for hips and lower back

36 Minutes of Stretching

Comments: A testing day to see how certain exercises felt for targeting my lower back, hips and abs. Main thing was stabilization. Felt really good to be back in an actual gym. I will say that my dynamic warm-up made my back and hip feel better than anything I did at the PT.  I did the x band walks to start and they got a good sweat going. Really felt them in the glutes and the hips. Did ab wheel stuff on my knees on a foam pad. Worked on keeping my abs braced the whole time. Tougher than I thought they would be. Just worked on keeping my spine and hips neutral with the one legged stuff. I put 3lbs ankle weights on my wrists and 5lbs ankle weights on my ankles for the supermans. Definitely noticed some tightness in the left side of my lower back. Not painful but it wasn't as unrestricted of movement as the right side. Got to mind that. Tried out something stupid I read about doing standing knee raises for high reps. Felt those for days (still feeling them). I felt good after all of this but I wanted to try out some traction stuff with the bands since my back feels like it just needs a good stretch. Worked one side, than the other and than both together. Felt really good while I was doing it but coming back to normal wasn't pleasant haha. Took a while for the back to calm down but I do think it was somewhat beneficial. Won't be doing it again any time soon. Do a ton of stretching.

July 06, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Alternating Supermans
bwx15/15
bwx15/15

Dead Bugs
bwx15/15
bwx15/15

Comments: Stuck at the beach for the weekend so not much to do. I went for a walk before this as well. Could only bring the mini band so a much less intense session compared to Friday. I noticed that I didn't feel hip pain during the car ride over so that is a plus. This might be similar to what I will be doing for my weekly rehab sessions. Looking at doing a walk followed by dynamic warm-ups and a couple exercises. Try to do this at least twice (three until I start doing events again).

July 08, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
35x5/5
55x5/5
75x5/5
95x5/5
110x5/5

12" Log Jerks
95x3
120x3
145x8
145x8
145x8

One Arm Medicine Ball Ballistic Jerks
50x3/3
50x3/3
50x3/3
50x3/3

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

31 Minutes of Stretching

Comments: A real workout, just not at max percentages. Start of work at 60%. Since the show I'm aiming for has a max circus bell, that is my main press leading up to it. Unlike last time, I'm going to be keeping in plenty of two arm jerks and strict presses. Worked up a good sweat. I did clean and press every rep and no breaks between sides. Actually did hang cleans really to keep more stress on the upper body. Going down so low to get the dumbbell each time might have been a bit much for my hips and back. Want to wait and see how a lower body session treats them. Good and easy, felt in control. For the log jerks, I just moved the weight. That was too be it for the session (besides the bands) but I wanted to try something out. Someone bought a 50lbs medicine ball and I thought it would interesting to use for one arm press training for kind of a ballistic movement where I try to use my legs and jerk the ball up for height. I hit the ceiling twice during this (once each arm) but I'm not sure if I'm going to be able to keep it in the routine as it is hard measure progress and with the lowish ceiling, might be hard to really put everything into it. It was fun though. Did some more stretching to finish up the day.