Westside and Crossfit: do you really think you can pull that off?!?

[Big_Sky_Guy]

So are you back to lifting or just pressing stuff?

Just pressing so far. Working on getting my feet equally under on the heavier stuff and getting equal leg drive.

Hope to get some light deads in this week.

[Big_Sky_Guy]

3/15- CFit. I wanted to try to deadlift today, but the warmup changed my mind.

10 on the Airbike, 500 M on the rower (slow and steady)

Deads-
65 x 1 x 3

And the answer was no today. Pain on the way up and down....and we're moving on to bench.



Shoulder prep, band pressdowns


BB Bench- slightly wider grip than my norm
135x5
185x5
225x2

280x6x2
260x8 (got 7)


Will post vid later


DBells-
25x30x2
50x25


Pullups-
10, 8, 8


Stretched and lx balled.


R Shoulder is a bit sore today. Harder to keep elbows tucked with the wider grip = shoulder pain. Duly noted

[Big_Sky_Guy]

Bench from the 15th







3/17- Gym. Accessory night

10 on the bike


Plate Load Row-
45x15
90x12x3

Face Pull-
55x12x3

Upright Row-
80x12x3

DB Shrugs-
105x12x3


Worked on knee flexibility. It's sore as hell from the PT work from yesterday. Hard going up and down stairs.

[Big_Sky_Guy]

Fri through Mon- PT, stacking wood, watching little man over the weekend



3/22- Gym

Shoulder prehab, pressdowns, pulldowns

Decline Bench-
135x10
225x5

275x8
295x8
305x8


Missed the vid on 275




Pullups-
10, 10, 8

Dips-
10x3 with stretch at the end

Hammer Curls-
30x15x3

Shrugs-
100x15x3

Flutter Kicks-
50, 30, 20

L-ups-
10x3

[Big_Sky_Guy]

3/23- Gym for some shoulder work

Warm with 4-way cable crossover work


DB OHP- seated
20x20
40x15
50x15


DB Rear Delt Raise-
35x15x3


DB Front Raise- both at once
20x15x3


DB Scap Raise-
20x15x3


Getting work done. PT has been working the knee hard, so we have not started any lower body yet.

[HARRYBEAST]

Is the knee coming along though?

[Big_Sky_Guy]

Is the knee coming along though?

Yes. Just more aggressive PT this time = can barely use the stairs the day after PT. So, more ice and some ibu the day after compared to last time.

[Big_Sky_Guy]

3/24- PT. Standard work, then finished with Bulgarian split squat (lunge). Wrecked me the other week. Not near as difficult or painful the day after this time.



3/25- Gym.

Warm- 10 on bike

Deads-
135x3x5

Some pain and feedback the first couple sets.


Leg extensions- (~80 to 10 degrees)
10# x 15

Slow, lots of feedback, could barely get through the mid range of motion .


Getting better every day. Making a weekend run to several hot springs with Gen.

[Big_Sky_Guy]

3/30- Guard Gym

10 on the bike, hip mobility

Deads-
135x2
185x1
225x1
275x1

No major feedback, just a tiny bit of pain through a specific spot. No big deal. Happy to be starting here!

Leg extensions and hamm curl suck at this gym so that was that.

[Big_Sky_Guy]

4/1 - Guard Gym

4 way shoulier work

BB Bench-
135x10
185x5
225x2

270x3 p
280x3
290x3

225x8x2 t and go


DB Bench-
25x30x2
50x25


No accessories tonight

[Big_Sky_Guy]

Deads...suuuper exciting







Bench

[Big_Sky_Guy]

4/5- Gym

Warm- 10 on bike, leg ext

Deads-
135x3x2
225x1x15






SLDL-
135x10x2


Leg Ext-
10x5x5 R
50x15x3 L


Calf Raise-
45x20
90x15x5


Ab Roller x 5
Capt Chair leg raise x 10x5

[HARRYBEAST]

Are you trying to mess with me on that vid?

0/10 on editing skills

[Big_Sky_Guy]

Are you trying to mess with me on that vid?

0/10 on editing skills

Haaaa! I had the delay set at 10 sec instead of 5! I got home and dropped them onto the computer and lookeeee there, half of the reps were half over when the vid started.

At least I know you're watching my sexy self!

[Big_Sky_Guy]

Deep tissue work yesterday. Left bruises on my pecs and worked lats. That doesn't happen very often.

PT for the shoulder. Within 2 minutes he determined the capsule was locked down which was forcing the shoulder blade to rotate too soon in the ROM. He then asked the baseball question as my presentation fit a standard pitchers ROM. Apparently pitching at a young age affects the bone structure. Not that it is any type of insurmountable issue, just a uniqueness. He worked through a couple capsule and muscle stretches and sent me on my merry way for a few weeks.

[bigwade800]

weight easy

editing made me poop

[HARRYBEAST]

weight easy

editing made me poop

lol

I thought my computer was f*cking up at first

[bmgamble]

Saw editing comments and was like what the......saw vid then was oohhhhh.

[Big_Sky_Guy]

4/7- Accessories

10 on the bike


4-Way Shoulder work-
7.5x15x2

Neutral Grip Pull Down-
100x15x3


Straight Bar Pull Down-
50x15x3


Upright Row-
80x12x3


Reverse Curl-
50x15x3


DB Scap Raise-
20x20x3


DB Front Delt Raise-
15x20x3


DB Shrug-
100x12x3


Calf Raise-
45x20
90x20x4


Capt Chair L Raise-
20, 15, 10x3


Back Hyper-
25#x15x3







4/8/16- CFit

Warm- row, shoulder mobility, step ups

Skill- 4 way shoulder with bands

WOD- 10 min
3 ground to overhead (I did power cleans)
10 over the box style box jumps (I stepped on and then off)

No real pain in the knee and broke a sweat

[bmgamble]

No pain is good

[Big_Sky_Guy]

No pain is good

I am happy with where we are this time!

[Big_Sky_Guy]

4/12- CF for Bench Work

Warm- shoulder prehab, bar pass throughs


BB Bench-
135x10 (R shoulder has a better glide path)
185x5
225x2

290x1 (paused)
305x1 p
315x1 p

Shoulder felt as good as it has in a long time after bench.

DB-
25x35
50x25x2 (only got 23 on the last set)


PT directed bar work to loosen the shoulder capsule

[Big_Sky_Guy]

4/13- Gym.. First day back to squatting!

Warm- 5 on bike, leg swings, leg extensions, air squats...errything is tight

BB Squats-
95x3 (can't hit depth...lol)
135x6x2 reps (no depth)

Almost painless! Still have to focus on staying balanced and not overusing the R hip and leg on the drive phase.


Hamm Curls- cable
50x20x4



Short and sweet, but needed to get home and keep getting stuff done. We are 90 days in at the new house, but there are a still a half-million things to get done with the warm weather hitting.
Leg extensions-
10x20x3 R
50x15x3 L


Calf Raises-
45x20
90x15x5

[Big_Sky_Guy]

4/15- Gym

Warm- shoulder prehab

Decline BB Press-
135x10
225x5
275x2

315x6
320x6
300x8

Shoulder is a bit achy, but ROM is good!

Narrow neutral low row-
120x10
180x12x3


Band pull-aparts
3x15


Ab wheel-
2x10

Capt Chair-
2x15

Decline situps-
2x10

[Big_Sky_Guy]

Squats from the 13th. Lost the last 5 vids somehow.





Declines from the 15th

[Big_Sky_Guy]

4/18- PT for shoulder...keep opening up the capsule more and more.



4/19- CF Gym for Deads

Warm- 5 on the airdyne, leg swings, 200 yard jog (well, OK...more like 150 and walked it in!)

Deads-
135x5
240x1x12

SLDL-
165x8x3


Hip and Knee mobility and shoulder work from the PT

[Big_Sky_Guy]

4/20- Gym for accessory day

Warm- shoulder prep, bench 135x5x2

Pulldown- wide, neutral (60 sec rest)
100x15x3


Straight arm pulldown-
40x15x3


Upright Row-
80x12x3


Curl- reverse grip on bar
50x15x3


DB Shrugs-
75x20x3


DB Front Raise- both at once
15x20x3


Calf Raise-
45x20
90x15x3


Hollow Rock- 20, 20, 15
Plank- 45, 45



House update at ~90 days. Busy as hell getting all the boxes opened, many of which had not seen daylight in 5+ years, and rearranging things to work how we want them to. Hanging kayaks and building a workbench for the rod and gun room.

Our son is moving back home for the summer to make money (aka spend time with his girlfriend), so we are moving Gen's office out to her studio...which means she is setting her studio up!


Mountain view
20160419_193717b.jpg

Daffodils
20160408_195321b.jpg

Many perennials that we need to "figure out"
20160408_195456b.jpg

Just hanging out
20160416_075553b.jpg

[penny0527]

Deep tissue work yesterday. Left bruises on my pecs and worked lats. That doesn't happen very often.

PT for the shoulder. Within 2 minutes he determined the capsule was locked down which was forcing the shoulder blade to rotate too soon in the ROM. He then asked the baseball question as my presentation fit a standard pitchers ROM. Apparently pitching at a young age affects the bone structure. Not that it is any type of insurmountable issue, just a uniqueness. He worked through a couple capsule and muscle stretches and sent me on my merry way for a few weeks.

Could you share what those stretches were?

[Big_Sky_Guy]

Could you share what those stretches were?

Several-

-Pulling the affected shoulder's arm across the chest to the opposite side ( = bewb squeezer). Then drive the tight shoulder out at a 45 deg angle to get some extra capsule stretch. Probably get 1/2 inch ROM. Doing a 10 count on the drive and relax, repeat for a minute total.

-Lay on your back (on the ground or a bench) with a broom stick across your thighs. Grab a fairly wide grip (affected side is with thumb pointed to the outside) so you can drive the affected shoulder up to the top of the ROM. The unaffected side is the driver. So at the end of the movement, the unaffected hand is about at the waist on the affected side. So, imagine using a pitchfork to throw a load of hay over the affected shoulder. Hold for a second at the top and repeat for 10 reps

-Laying on bench, use broomstick with standard shoulder width grip and bring from waist to over head and let chest + shoulders relax for a couple seconds, then back down to the waise. Repeat for 10

-Standard reach over the top of the head and pull the affected elbow across for a long stretch...(choke yourself with your pecs if your chin drops) starting at 30 sec with me. Repeat


Then the baybeee steps to strengthen the mini-muscles = lay face down on bench and do rear lateral with 3 # to ensure using the rhomboid more than the lat (like an overdone superman with the affected arm. Then do rear delt extension (not sure of term) but similar to a tri extension while laying down on bench. Once again baybee weights to get the trap and rhomb etc to fire, not the tri.

[bmgamble]

Good to see squats going again.

Gorgeous mountain view.