Swann's Dry Bones Journal

[Getsum]

That's great news John!

Very nice workout man, bench is really looking strong!

[Sindaena]

Great job keeping up with the gym through all of that. Now that comps are over, it'll be easier to balance family time with everything else, I imagine.

[Swann74]

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. So then, as we have opportunity, let us do good! (Galatians 6.9-10a)

It has been an absolutely exhausting week on every level for me. Mentally, of course, the comps were draining (exciting, but draining!). Physically, between the extensive examinations and the funeral preparations and my normal duties, there has been much activity and little rest. Emotionally and spiritually, the tasks of the week have had an impact. Today, I did not want to lift. I was tired. But even when we are tired, we press on as best we can. The importance of the task, the accomplishment of the goal; they push us forward even when we are tired. Some days especially when we are tired. We may not perform like superstars all the time, but we keep on performing.

It's the same way with our spiritual walks. We grow burdened, overwhelmed, tired and weary. But in the midst of that fatigue, we keep going on. Or at least we should. We don't stop our spiritual fitness because of fatigue. We may not set spiritual PRs, but as best we are able, we need to keep doing good.

"As best we are able" is a good descriptive of today. Everything felt heavy, from the warm-ups all the way through. My energy level started at right around zero, and I'm pretty sure I was tapping my reserves by the end. Only two lifts today, and neither of them spectacular. But I did get in there, so that's something I guess.

Day 50, 9/30/2011

Warm-up Routine

Power Snatch
45x4
95x4
115x3
120x2
125x1
130x0*

I actually did surprisingly well on these, all things considered. My form and fluidity with this movement is slowly improving, and I put the 130 up overhead. I can't be 100% sure that I didn't press it out on the lockout though, so I don't get to count it.

531 Deadlift
135x5 (Warm-up Set)
185x5 (Warm-up Set)
215x5
240x3
270x4*

Did I mention that everything felt heavy today? I am a bit annoyed that I only did four reps on the final set of Deads. I know - in my head - that it probably was a pretty good number considering all the circumstances, but I hate - in my heart - that I only did four. Based on last week's performance, I was wanting at least 7-8.

At this point the tank was empty. Pretty weak, no? Next week is my Deload from the 531 lifts, so that should help. Also, things should calm down a bit here after today's services. Thanks to everyone for sticking around for the ride.

[paolo59]

Ha, I don't know how you folks get the lifting done so early brother! I'm worthless in the early morning, fumbling around just looking for a cup of java juice! I can imagine the stress this week. So sorry to hear of the death and the necessary preparations. Funerals can be rough, even with the knowledge of scripture and promise. Have a blessed day, despite the unfortunate circumstances. May you be a blessing and a comfort for those bereaved family members.

[2nd_chance]

Love the verse! I know what you mean about everything feeling heavier John... I have lots of days like that

[Swann74]

Ha, I don't know how you folks get the lifting done so early brother! I'm worthless in the early morning, fumbling around just looking for a cup of java juice! I can imagine the stress this week. So sorry to hear of the death and the necessary preparations. Funerals can be rough, even with the knowledge of scripture and promise. Have a blessed day, despite the unfortunate circumstances. May you be a blessing and a comfort for those bereaved family members.

Thanks man. I appreciate the encouragement.

Love the verse! I know what you mean about everything feeling heavier John... I have lots of days like that

Appreciate that David! Hopefully it is just the exhausting from an overloaded week.

[paolo59]

Ha ha, a long week, and it's Saturday! Study brother, you've got a sermon to preach on Sunday morning! He he he. I don't know how you Pastors do it!

[bamazav]

I am with you on the tough weeks. Had a funeral this week also. Keep praying, we both need it!

[Swann74]

Ha ha, a long week, and it's Saturday! Study brother, you've got a sermon to preach on Sunday morning! He he he. I don't know how you Pastors do it!

Thanks amigo! As for how we do it... by the grace of God!

[Swann74]

I am with you on the tough weeks. Had a funeral this week also. Keep praying, we both need it!

You got it David!

[Sindaena]

Day 50, 9/30/2011

Making it into the gym at all is a victory. Especially at the end of the week you had. Good work!

There's a new week week coming up still brimming with endless possibility.

[Swann74]

Making it into the gym at all is a victory. Especially at the end of the week you had. Good work!

There's a new week week coming up still brimming with endless possibility.

Thanks, I appreciate the encouragement!

Ok everybody who may or may not care... I am going to be making a little bit of an adjustment to my routine starting tomorrow.

Something that was suggested to me earlier was to shift my Bodyweight Complex to non-lifting days as a form of conditioning and/or active recovery. I wasn't sure on whether to do it or not, but the more I think about it the more I think I should try it out. One of my hopes was that I could fit my workout in about an hour per day. Recently, though, I'm looking at between 1 1/4-1 1/2 hour per day. And that is with a reduced warm-up and post-workout stretching time; something that I don't think is wise to keep reducing if I am going to be increasing the weights lifted.

So, the new plan is as follows: I'll continue to do my normal routine (sans Bodyweight Complex) on MWF, and do the Bodyweight Complex and Cardio on TRS. That makes for six days a week in ye olde garage of pain, but I think it is very doable. Plus, I've never actually done any 'active recovery' and am curious as to how my body will respond to it.

This week is a Deload Week from my Wendler lifts anyway, so it makes for an ideal time to try this out. Since I won't be lifting heavy, I will be able to see how this hits my endurance and recovery. So that's the plan; wish me luck!

[whatevergirl]

Thanks, I appreciate the encouragement!

Ok everybody who may or may not care...

nah, we don't care.

just kidding.

Something that was suggested to me earlier was to shift my Bodyweight Complex to non-lifting days as a form of conditioning and/or active recovery. I wasn't sure on whether to do it or not, but the more I think about it the more I think I should try it out. One of my hopes was that I could fit my workout in about an hour per day. Recently, though, I'm looking at between 1 1/4-1 1/2 hour per day. And that is with a reduced warm-up and post-workout stretching time; something that I don't think is wise to keep reducing if I am going to be increasing the weights lifted.

So, the new plan is as follows: I'll continue to do my normal routine (sans Bodyweight Complex) on MWF, and do the Bodyweight Complex and Cardio on TRS. That makes for six days a week in ye olde garage of pain, but I think it is very doable. Plus, I've never actually done any 'active recovery' and am curious as to how my body will respond to it.

This week is a Deload Week from my Wendler lifts anyway, so it makes for an ideal time to try this out. Since I won't be lifting heavy, I will be able to see how this hits my endurance and recovery. So that's the plan; wish me luck!

New plans can be very exciting. I hope it works well for you, and you see good results. Happy Sunday, preacher.

[Swann74]

Thus says the LORD: "Stand by the roads, and look, and ask for the Ancient Paths, where the Good Way is; and walk in it, and find Rest for your souls." (Jeremiah 6:16a ESV)

This week I'm doing a 'working deload.' While I'll explain the details on that in a minute, the basic idea is that I'm resting from my heavy lifting while continuing onward in my lighter lifts. I am both resting and working at the same time. I couldn't help but think of this passage this morning. The prophet speaks of walking forward - of progress, of pursuit - in the exact same sentence in which he mentions finding rest. So often, when we think of rest, we think of being completely still. But sometimes, the best rest is found in activity. It's when we are pursuing the ways and will of the Lord that we truly find our Rest in Him.

For my 'working deload,' I am pretty much deloading from the Big Three lifts - which are both the heaviest lifts and the lifts most stressful on my connective tissues - while continuing to treat my accessory lifting in the same manner in which I have been. After feeling the strain in various parts of my body with trying to deload every seven weeks, I figured maybe I should follow the 531 plan of deloading every fourth. At the same time, I don't feel like I need to completely deload every four weeks. It just feels a bit excessive to me (at least right now). So what I am going to do is deload from the Big Three every fourth week, and after seven weeks of lifting I'll do a Walk-away Deload (which not coincidentally lines up with the second month deload of the 531 program). I think this will allow for sufficient recovery for the heavy lifting and some continued gains all around for the accessory lifting. At least that's the theory/hope.

Today felt good, and I am actually fairly satisfied overall. And as an added bonus, I did get the workout to fit into just about an hour - so that's a plus.

Day 51, 10/3/2011

Warm-up Routine
Since I've removed the Bodyweight Complex and the Cardio from the weight training days, I was able to do a bit more warm-up - which I think is a good thing! Recumbent Bike, Torso Twists, Quadrupeds, and Burpees for a good full-body warm-up with the extra emphasis on loosening the lower back that I generally require.

Power Clean and Press
95x5
115x5
135x5
145x3
155x3
165x3
175x1
185x0/1*

I am generally happy about these! Since I wasn't going to be doing any heavy Squats, I felt like I had the flexibility to do some extra work on these. All went very smoothly up to the 185. At 185, I didn't clean quite as high and smoothly as I would have liked (I think it ended up being a bit of a muscle clean), so I don't think I should count it. But on the other hand, after cleaning the weight, I got the Push-Press! Since my shoulder presses have been my nemesis recently, making the 185 was a bit of an "Ooh-Rah!" moment for me. Yes it's not a Military Press, but it still felt good putting that much weight over my head.

531 Squats (ATG-Deload)
135x5x3

I don't follow the 531 recommendations for the Deload percentages; they are just too light to make it feel even worthwhile. So I figure 135 is plenty light to allow for deload recovery, yet heavy enough to not make it feel like a waste of time.

Lunges
135x5x5

Pull-ups (Weighted)
(BW+16 1/2)x5x5

Close-Grip Bench Press
145x5
155x5
165x5
175x5
185x5

Triset, back-to-back exercises, one-minute rest between sets.
The Lunges went fine, but I still feel like my form is inconsistent. I will be maintaining at 135 again next week in an attempt to master some consistent and well-balanced form. Since I'll be doing Squats again next week, I don't see this as a problem.
I had to jump to +16 1/2 rather than +15 since I needed my 5# weights to set up the Lunges and CGBP. Still pulled off my 5x5, but some of the Pull-ups seemed a shade shaky. I'm going to maintain at +16 1/2 for another week before moving these up.
Close-Grip Bench Press made me happy. Increased and made it, and will increase again next week! Cool.

And there we have it. Wrapped up with some good, quality stretching; then went in to choke down a nasty protein shake (I am never buying "Cookies and Cream" flavored Protein Powder again, no matter who recommends it!).

[whatevergirl]

I like cookies and cream casein, by ON.

So...why are you not doing cardio on the same day as weights again? just this week or going forward?

[Swann74]

I like cookies and cream casein, by ON.

So...why are you not doing cardio on the same day as weights again? just this week or going forward?

My CnC is from ProLean Matrix. Ugh. I haven't tried ON's.

Switching the cardio/bodyweight work to the non-lifting days was suggested as a way to reduce the overall volume on weight training days without sacrificing my conditioning. I figured it is definitely worth trying out at least. The plan right now is to keep it this way on an ongoing basis if it works out. It it doesn't seem to be working for me after a couple of weeks, I'll mix it up again.

[whatevergirl]

My CnC is from ProLean Matrix. Ugh. I haven't tried ON's.

Switching the cardio/bodyweight work to the non-lifting days was suggested as a way to reduce the overall volume on weight training days without sacrificing my conditioning. I figured it is definitely worth trying out at least. The plan right now is to keep it this way on an ongoing basis if it works out. It it doesn't seem to be working for me after a couple of weeks, I'll mix it up again.

Just was curious as to your plan. And very nice CGBP...your triceps are gonna be like rocks.

[Swann74]

Just was curious as to your plan. And very nice CGBP...your triceps are gonna be like rocks.

Thanks Sharon!

Well... today was the first day of trying out this routine. I think it went ok...

Got up, did my normal warm-up of about 5 minutes on the Recumbent Bike, some Torso Twists and Quadrupeds, and some Ten-Count Burpees to get loosened up. Hit the garage for the Bodyweight Complex, then a 10 minute jog. Wrapped it all up with some Yoga-Flex to stretch out for a cool down. Total time was about 35 minutes, give or take.

I was advised that if I'm going to do this, to make sure I don't overdo it. It's an "active recovery," but it's still supposed to be a recovery! Didn't try to bust any records by any means. Bodyweight Complex was based on 6, and the run was right around 1-1 1/4 miles. Not too bad.

Pull-ups 6x3
Bodyweight Squats 12x3
Push-ups 12x3
Planks 18 Count x3

Giantsets, back-to-back, one minute rest. Nothing unusual.

The real test now is to see how I feel in the morning when I go to hit the iron again...

[2nd_chance]

Good luck with the working deload

[Sindaena]

Nice work today! I hope this plan works well for you.

[Swann74]

Good luck with the working deload

Nice work today! I hope this plan works well for you.

Thanks to you both. Like I mentioned earlier in the journal... it's kind of new territory for me. But I'm hopeful it will work out.

[whatevergirl]

what's the benefit of ''active recovery?''

[Swann74]

what's the benefit of ''active recovery?''

Theoretically, from what I understand, it helps remove lactic acid build-up in the muscles better than passive recovery. I will freely admit, though, that I'm still new and relatively uninformed about it.

[whatevergirl]

i see. thanks. could u choose cardio only for an active recovery day? and do you take a complete recovery day, where you do nothing? just wondering.

[Swann74]

i see. thanks. could u choose cardio only for an active recovery day? and do you take a complete recovery day, where you do nothing? just wondering.

Yes, you can do cardio only for the active recovery day. I do the bodyweight stuff also because I'm not really doing it for strength, but more for the collateral benefits. I don't do any exercise on Sundays. Probably pretty obvious why I chose that day.

[Swann74]

Pay careful attention, then, to how you walk - not as unwise people but as wise - making the most of the time, because the days are evil. So don't be foolish, but understand what the Lord's will is. (Ephesians 5:15-17 HCSB)

Now much need be said on this one, is there?

Today seemed to go well. I'm halfway through my so-called "working deload" and feel like it is accomplishing what it's supposed to. A few surprises today, but nothing concerning or remarkable.

Day 52, 10/5/2011

Warm-up Routine
Recumbent Bike, Torso Twists, Quadrupeds, Ten-Count Burpees

531 Bench Press - Deload
135x5x3

As with the Squats on Monday, just some nice light weight sets of five to keep things loose without straining any muscles.

Incline Bench Press
145x5
155x5
165x5
175x5
185x5

Bent-over Barbell Row
138.5x5
144x5
149.5x5
155x5
160.5x5

Leg Curls (PWO)
110x8x5

Trisets, Back-to-Back Exercises, One Minute Rest between Sets. No problems here. The Incline Bench actually felt a bit heavier today than I expected, but nothing concerning there. I will increase the weight on this one next week.
Bent-over Rows went well. Better form, tighter control. Increase on this is scheduled for next week also. In the future I'll probably drop the half-pounds when recording the weight and just round down to the pound.
Leg Curls weren't as solid today as they have been. Nothing bad, but not really great either. I'll maintain at sets of 8 for next week to make sure all is kosher with these.

And that, my friends, is it! Smooth sailing day with no complaints. Nothing to brag about, but that's to be expected during deload.

[Bo_Flecks]

Smooth sailing day with no complaints. Nothing to brag about, but that's to be expected during deload.

That's the way you want to keep it, too, my friend. It looks like you are using a lot of self discipline and getting the most out of your de-load workouts. I still have to protect a tendon issue I picked up trying something stupid during a de-load last October . I won't make that mistake again...

[whatevergirl]

strong preacher is strong.

your deload week seems to be agreeing with you. Nice incline press. I should scroll back thru and see how these numbers compare to a regular week. Good work! And nice Scriptural quote. Timeless...

[Swann74]

That's the way you want to keep it, too, my friend. It looks like you are using a lot of self discipline and getting the most out of your de-load workouts. I still have to protect a tendon issue I picked up trying something stupid during a de-load last October . I won't make that mistake again...

Well that is certainly something I don't want! I think I'll take your word for it on the tendon issues rather than learn that lesson personally!

strong preacher is strong.

your deload week seems to be agreeing with you. Nice incline press. I should scroll back thru and see how these numbers compare to a regular week. Good work! And nice Scriptural quote. Timeless...

Thanks Sharon. Since this is my "working deload" the numbers for the accessory lifting (non-531 lifts) are pretty much the same as they have been. At the end of the month I'll do a "walk-away deload" where I won't touch any weights. I think this should work pretty well for me, since none of my accessory lifting is that heavy. Whenever my accessory lifts begin breaking 200# then I'll see whether I need to reconsider the methodology here, but until then, I think I am fairly safe doing it this way...

[bamazav]

Came in for some encouragement. Looks like things are going well. Heard anything from your comps? How are things at the Church?