A grouchy old Jarhead tosses some iron around

[Squid24]

Been a while...catch up on my lurking and reading

[grouchyjarhead]

Rocked the GoRuck. Mission accomplished. Now for some food, beer, and an easy week.

[Squid24]

Rocked the GoRuck. Mission accomplished. Now for some food, beer, and an easy week.

Hope you had an extra beer for me...lol

[raynerd]

Congrats Grouchy, that's awesome! Enjoy the downtime

[grouchyjarhead]

Catching up a bit.

20160426:
30 minute easy run, followed by L-sit practice.

20160427:
**Long cycle clean and jerk practice with 2x16kgs. Two sets for time at 8 RPM.
**Tactical Barbell - rows and squats for 3x5 @ 70%.
**Pull-Ups - 3 sets.
**One-arm swings with the 24kg - 20 reps total.
**TB Plank and Shank as a finisher, and will repeat once again tonight.

Having some glute/piriformis issues so tonight will be extra foam rolling and stretching.

[Payton1221]

20160426:
30 minute easy run, followed by L-sit practice.

Do you do these on the ground or elevated somewhat? It's a killer ab workout for sure!

I did your EMOM workout last night using:

20 push-ups
40s plank
25 air squats

I made it 8 complete sets (i.e., nearly 24 minutes), but threw in the towel when my 25th squat coincided with the buzzer that indicated I had to go straight to push-ups

[grouchyjarhead]

Do you do these on the ground or elevated somewhat? It's a killer ab workout for sure!

I did your EMOM workout last night using:

20 push-ups
40s plank
25 air squats

I made it 8 complete sets (i.e., nearly 24 minutes), but threw in the towel when my 25th squat coincided with the buzzer that indicated I had to go straight to push-ups

Hahaha been there myself!

Elevated - I'm just using my kettlebells as makeshift paralletes.

[Payton1221]

I'm just using my kettlebells as makeshift paralletes.

Are they fairly stable? I've used push-up bars (those that put your wrists in a safer/stronger position before), but the KB would give you even greater elevation.

[grouchyjarhead]

They've been working great so far.

[grouchyjarhead]

20160428:
Another 30 minute run today, and more L-sit practice.

[raynerd]

Good see an update Grouchy, looks like you have been busy. L sit practice? Man that's awesome, and solid run!

[grouchyjarhead]

I've been battling sciatica for.the past two weeks, hence no real training. Two PT sessions so far, no improvement. I think it happened at work but naturally they're saying it didn't.

[Payton1221]

Tough break bro. Hang in there.

[grouchyjarhead]

After about 6 weeks of inactivity due to some health issues, cleared for light PT once again.

20160620:
**Several minutes of mobility work.
**Barbell strict press, 30% BW (60) x6/6/6/10.
**Full squats, 50% BW (100) x10/110x4/120x3/130x2/140x1.
**Pull up ladder, 1-2-3-1-2-3.
**Planks and hip bridges for rehab.
**More mobility work.

[grouchyjarhead]

20160621 and 22:
**Mobility work.
**30 minute run at a steady pace. 2 miles each time.
**Abdominal circuit - 1 set of 10 reps, 5 different exercises.
**More mobility work.

[grouchyjarhead]

Update - I have a herniated disc and a bulging disc, but am recovering fairly well. I've been back to PTing for a month now, but keeping it light.

I'm in Week 4 of a modified Base Building routine from the Tactical Barbell conditioning book. Essentially I run in the morning, and do pull-ups, swings, and planks in the evening. I warm up with some mobility work and use ROMWOD as my stretching at night. I'm being very conservative with my approach.

This week I'm running for 30 minutes in the AM, then at night doing pull-ups (10 rep goal) and 40 continuous swings with the 16kg. I do this five days a week (MTWFS). I'm running over 2 miles in my 30 minute runs, almost hitting 10 on my first set, and the swings feel good. I originally started with one-arm swings, but it was a bit rough on my back so I eased it back to two-arm swings. Nothing phenomenal, but I'm hoping by the new year I'll be good to go for another run with TB's Green Protocol. Eyes set on a GoRuck in April.

[RT1957]

Good to see you back grouchy...I know what disc issues can do to you....looks like you're back on track....

[grouchyjarhead]

Good to see you back grouchy...I know what disc issues can do to you....looks like you're back on track....

Thank you sir! Yeah, pretty miserable. It's been plaguing me since late April, took me six months of treatment to finally get the go-ahead to go PT again.

[raynerd]

Grouchy! Good to see an update bud, sorry to hear about the back injury. Sounds like you are keeping active on it and rehabbing well! That's what it's all about!

[grouchyjarhead]

Thanks raynerd! Just trying to get it all back now.

[grouchyjarhead]

Finished Week 4 of my ten week base building period. Managed 4 workouts this week, too busy yesterday to get in much of anything.

Starting tomorrow is Week 5. Goal is a 35 minute run, 50 continuous two-hand swings with the 16kg, one round of my plank circuit, and 15 total pull-ups done 4-5 days that week. Fitting in a ROMWOD session on every day I can.

[RT1957]

Happy Thanksgiving Grouchy

[grouchyjarhead]

Happy Thanksgiving Grouchy

Thanks RT! Hope yours was good as well!

Only got three workouts in last week as I had a few aches and pains I wanted to go away, plus it was a special weekend getaway for the wife and I. The extra rest paid off though, as so far the first day of Week 6 is going well.

20161128:
Some mobility work and light calisthenics to warm up this morning, then went for a 40 minute run. The first half went very well actually, but the second time going up the big hill killed me and I ended up having to slow down to a fast walk for a bit. Overall though, not a bad run at all.

Pull-ups are getting back there (had to avoid all pull-ups for months due to my disc issues - started with a measly 2, now hitting 6-7 per set on average), took three sets to hit my daily 15 today.

60 swings with the 16kg, some planks, and some ROMWOD for tonight. Then the same thing all over again tomorrow. Aiming for 4 workouts this week, 5 if I can fit it in around a family thing we've got going on.

[grouchyjarhead]

Recent flare up has slowed down most training. Primarily focusing on a rehab yoga routine (lots of extension and core work), ROMWOD, and brisk walks. Might try wearing a light rucksack for my walks. I have some GoRucks coming up next year I'm eyeballing so I'm hoping this is just a minor bump in the road right now.

[RT1957]

Back issues suck Grouchy....Yoga stretches are great help for me....also some Light Good Mornings and back extensions helped me when I felt loose enough to give them a go as does sitting in a full squat(Russian baby maker) and stretch those hammies they can be a big problem when the back tightens up....just thoughts...

Ice & heat too

[EjnarKolinkar]

A good walk with a pack, there's so many worse ways to spend a morning.

I'm on spread......

[grouchyjarhead]

I've been busy the past two months getting back into the swing of things. Back is almost as good as new, on rare occasion I'll feel a bit of impingement but easing back, stretching, and core work seems to make it disappear again. I've been training four days a week pretty steadily, and am doing another GORUCK in April (a Light, which is the easiest of the events - testing the waters and if the back holds up, then next will be a Tough). This will be my prep for the event.

Twice a week (Mon and Thu) I follow the Corps Strength EPRS system (pre-fatigue training followed by circuit training). Once a week (Tue) I do some intervals with a rucksack and loaded carries and crawls. And on Saturdays I get some mileage in with some occasional PT stops. Prior to this, I pretty much did the EPRS twice a week and one long ruck once a week. Once I managed a 10 mile ruck with a light load, I realized I was ready to look towards my next event. Staying away from the barbell for now, if I can do this event without any major issues I plan on incorporating barbell work again next block.

Past few workouts....

20170224:
EPRS "Stand Alone Training". 30 minutes of interval running on the treadmill (approximately 2.5 miles), followed by a 20 minute EMOM circuit of five different exercises (bodyweight pull-ups, 20# rucksack push-ups, rucksack overhead squats, ab wheel rollouts from the knees, and two handed swings with 16kg). 16 pull-ups and 48 reps of all the other exercises.

During the rest of these days, I play around with my Captains of Crush grippers. I'm getting close to the #2 once again.

20170226:
Long Ruck with PT Stops. Did a round of PT before I started, then rucked three miles with 25# with another PT stop halfway through and at the end. Approximately 17 minute pace for the ruck (a good pace considering I like a really hilly route), and did 30 reps of rucksack split squats, ruck rows, ruck thrusters, and flutterkicks while holding the ruck above my head (four counts). I then did a plank circuit later on in the day.

[Payton1221]

Back is almost as good as new, on rare occasion I'll feel a bit of impingement but easing back, stretching, and core work seems to make it disappear again.

It's great to see you posting again. And backs can be precarious things for some, and (right or wrong) I attribute my improved back health to Stu McGill's cat/camel and birddog exercises (that's two of his "Big 3" exercises) and to a fair amount of walking (3-4 miles most days).

[grouchyjarhead]

My plank circuit is based off of Stu McGill's work. It's been great for me.

[grouchyjarhead]

20170227:
EPRS "Stand Alone Training." Forgot to adjust my alarm from the day prior so I woke up 30 minutes late. Did a Level II workout today so I would have the time to fit it in (20 minutes of intervals and 15 minutes of EMOM instead of 30/20). Ran about 1.6 miles and then did 14 pull-ups, and 36 reps of ruck push-ups, ruck overhead squats, ab wheel rollouts, and two handed swings.