Training Log: Entry 2665

AM

TKD lesson 45 minutes (no new material)
-Feels like I fix 1 thing in the form for 2 new problems to pop up.  We had a breakthrough on front snap kicks though, so that was cool.

AM WORKOUT

Buffalo bar squats
5xBar
5x140
3x230
1x320
1x360
1x410
2x410
22x1x410

Notes: 30 seconds between sets of heavy squats. No typo: 22 sets of 1 rep of 420.  I used an old powerlifting trick of wrapping my hamstring with some knee wraps to cast it



After that, I tested it out on the topset of 410.  It didn't feel good, so I thought about doing some reverse band squats.  Then I thought that was stupid and that the squats didn't really hurt that bad, so I tried 2 reps.  I noticed the second rep hurt more than the first, so decided to just do singles.  This was like some bizzaro world dynamic effort day, because rest periods were short but I was moving the squats VERY slowly.  It was reversing the eccentric that caused pain, so I'd slowly get to the bottom of the squat and then grind out of the top, trying to find the sweet sport where pain was minimized. 

This is either going to go 1 of 2 ways.  I either set back my recovery, or I gave my hamstring enough stimulus to promote healing.  I suppose a third option exists where it did neither, which, if true, I'm just going to make this my way forward until the hamstring is better.  This was still a tough workout.

Bodyfat continues to drop well.  My metric of not thinking "Christ I'm fat" while looking at myself in the mirror brushing my teeth before bed continues to hold firm.  Can see my abs again.

Training Log: Entry 2664

AM WORKOUT

5 minutes rope skipping

10 rounds on the BAS (2 minutes on, 1 minute rest)

Walking up and down a hill while my kid rode their bike

Notes: Fitness continues to improve.  My hamstring twinged a few times on the BAS, but nothing drastic.  Tried running on the hill and it was no nice, so I just had to walk quickly to catch up with my kid.

Will try to fit in stretching today.  It's my week on of work, so schedule will be compressed.

Training Log: Entry 2663

AM WORKOUT

30 minute TKD lesson (new material: 180 degree turns and maintaining stance)


LUNCHTIME WORKOUT

SUPERSET (press-chins)

Axle strict press
5xAxle
5x66
5x156
5x181
10x206
10x181

NG chins w/30lbs (various grips)
6x8

GIANT SETS (press-dip-raise-pull aparts) Sets 1 and 4: trap bar.  Sets 2 and 5: axle.  Sets 3 and 6: weighted dips.

Trap bar press 175
1x10
1x7

Axle strict press 156
1x12
1x9

Weighted dips w/95lbs
1x8
1x9

Dips
6xFailure

DB lateral raise 30lbs
6x12

Band pull aparts
6x13

PM

25 minutes of stretching and some single leg work


Notes: 3:45 between heavy presses, 2:00 between giant sets.  With the hamstring still achy, I 86'd the log because of the clean and didn't push until I blew up on the topsets.  Weighted dips were a good bit of variety, but my set-up was wrong.  I used a loading pin and 45lb plates, and I have my dip handles spaced so narrow that there was barely any clearance between the plates and the uprights.  Had to be VERY precise while dipping to keep from smacking into the uprights.  Felt like I was playing the claw game at an arcade.  I usually use smaller diameter plates, but I loaned most of mine to a high school kid that didn't have any during the quarantine.  If I come back to this next week, I'll get creative with the plates I have left.

The hamstring tends to feel fine if I keep moving.  I'll pick up and occasional twinge or ache.  Long periods of inactivity are where it gets ugly.  Also woke up this morning and forgot I was injured, so got out of bed quickly and yelped in pain, haha.

Training Log: Entry 2662

MAX EFFORT LOWER

(4) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
0x650 (pulled my left hamstring)

1+ hour rest

NG chins various grips while putting away plates
5x10
10x5

SUPERSET (dead-pull apart)

SLDLs 78lbs
4x15
1x55

Band pull aparts
5x20

Pull ups
1x11

Notes: Was feeling great going through warm ups, but that tends to be when things get dangerous.  650 was moving off the mat just fine, but suddenly my hamstring seized up.  Put it down, walked it off for a bit, but it was locked up tight.  I could feel something sliding around.  Went back inside, iced it 15 on/10 off for 4 rounds, then went back to the garage to see what I could do.  Tried 315 off the mats and I could do it, but it hurt enough for me to know it was a bad idea.  Got in the pull ups, because rows seemed like a bad idea, and then went with the SLDLs to get some movement on the hamstring. 

I've hurt this hamstring before.  Should be bad in time.  Just annoying.

Training Log: Entry 2661

AM WORKOUT

30 minutes of TKD lesson (more reviewing)


25 minutes of stretching and single leg work.  More jumping on the left knee.  It can pretty much move exactly like the right now.

PM WORKOUT

5 minutes of rope skipping

10 rounds on the BAS (2 minute rounds with 1 minute rest, boxing only)

5 minutes of rope skipping

Some head kicks on the BAS

Notes: Still digging this training tool.  Actually trying to get better with the combat now.  Trying to throw the right hand more, as I've always been a near 1 handed fighter.  More Tyson combos and uppercuts, since I can do those now.  Ended up trying out some head kicks, and I could get up there consistently with the right leg but only a few times on the left.  Good to see the flexibility coming back.

Training Log: Entry 2660

25 minutes of stretching and single leg work.  I was actually able to jump out of the bottom of a single leg squat with my left leg and jump up half a landing of stairs without putting my other foot down.  I'm wondering if I just had a bunch of scar tissue I needed to break up.


PM WORKOUT

Axle bench press 296
2x10
1x8

Close grip axle bench 251
3x10

Swiss bar incline bench 225
1x9
1x7
1x6

Dips
3xLots

Standing ab wheel between sets of bench
8x8

Poundstone curls
103xAxle

30 minutes later

3 rounds on the BAS (2 minute rounds, 1 minute rest)

Notes: 3:25 between sets of benching, 2:00 between sets of dips.  I felt really good coming into today's workout, and actually thought I'd have a solid 3x10 on the flat bench.  Swiss bar performance coudla gone either way.  I really don't want to drop the weight, because it feels like too much regression.  Might bring the slingshot in. 

Still enjoying my work on the BAS.  No real focus aside from getting work in.

Got a little extra work in teaching my kid how to ride a bike without training wheels earlier today.  Some short sprints to catch them before they fell.  They honestly got it on the first try, but I wanted to be there as the safety net.  Was a great day.  The forced quarantine has honestly been great for family time.

Training Log: Entry 2659

25 minutes of stretching and single leg training with the left leg in the AM.

PM WORKOUT

Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between sets)

12+1x410
4x410
2x3x410
2x2x410
1x410
1x320
2x320
4x320
8x320
4x320
2x320
1x320

5 MINUTE REST

SUPERSET (snatch-hyper)

Hang power snatch 111
4x5

Reverse hyper 360
2x23
2x22

Notes: Back was a little sore from the BAS work yesterday.  Minor impact on performance.  The 12 reps of 410 felt better than last time, but bar started slipping a bit before I wanted to go for 13, so racked it and came back to it.  Made up for it with extra reps as I went.  Operating less off a plan and more off an idea at this point.  My knees and hips seem to be moving better from all the stretching, and my shoulder is having an easier time getting into position, so that's cool.

When I put weight on the bar for snatches, I hit my garage door motor, so I need to be a little cautious.  Still, I get a few good reps out of the 20 I try, so something is coming along. 

Garage is getting hot again. 

Training Log: Entry 2658

25 minutes of stretching in the AM, with more single leg work.  Single leg jumped up half a landing of stairs twice, on top of other things.  It's coming along.

PM WORKOUT

5 minutes of rope skipping

10 rounds of BAS work (2 minute rounds, 1 minute rest)

(First 2 rounds on film)

5 minutes of rope skipping

40 minutes of lawn mowing

Notes: Just like the last time I got back to hitting the bag (or BAS in this case), my handspeed is awful, but this was still an awesome workout, which was the goal.  My model is technically not built for kicks to the body pad, as there's no ability to commit fully through the kick, but I wanted to get a few in just to see what I could do.  In later rounds, I experimented with some head kicks, and I could actually connect with the chin of the target, so that was cool.

At about 3:38 in the video I land what I've heard referred to as the "Tyson combo": left body hook and left head uppercut.  It actually looked decent.  I worked on it in later rounds, as it's something I've always wanted to be able to try and traditional heavy bags aren't very well suited for it.  I actually need to get used to throwing uppercuts in combos now because of that.

I was dying in later rounds.  It was good to push myself like this.  I've missed it.

Rope skipping was very smooth.  Wonder if the change to wrestling shoes helped.

Training Log: Entry 2657

AM WORKOUT

30 minute TKD lesson (still focusing on previous lessons learned.  Focused on quick defense on 1 steps and form.  Need to get the thumb in the right spot when making a fist).

25 minutes of stretching and single leg rehab

PM WORKOUT

SUPERSETS (press-chin)

Axle strict press
5xAxle
5x66
5x186
3x201
6x226
8x186

NG chins (various grips)
6x11

GIANT SETS (press-dip-raise-pull apart.  Sets 1 and 4: axle.  Sets 2 and 5: trap bar.  Sets 3 and 6: log)

Axle strict press 156
1x12
1x8

Trap bar press 175
1x10
1x5

Log clean and strict press away 150
1x12
1x10

Dips
6xFailure

DB raises 30s
3x12
3x10

Pull aparts
6x13

DB rows 105
1x20


Notes: Weight was flying up during my warm ups for press, but when I got to my topset it was all over the place.  Was expecting 9, but ran out of gas.  Going to attribute this to losing weight and how my schedule has changed.  I realized I haven't been able to treat this like a 2 a day as I was doing before, and I'm typically cramming the training together all at once, so drops in performance are to be expected.  Played around with the supplemental work rep ranges. That may be the solution, but I may use some different supplemental work as well.  Got some options.

My single leg work is getting solid.  I noticed the other day that I can go down stairs a lot more smoothly than I could before. I actually 1 leg jumped up half a flight of stairs in the house for some work.  The knee is making less horrible noise than before.

Got the sandbags filled up for my Body Action System.  Going to give it a test tomorrow.

Training Log: Entry 2656

YESTERDAY'S AM WORKOUT

MAX EFFORT LOWER

(4) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x640
2x585

GIANT SETS (dead-row-chin)

2 second pause deadlift 315
3x10

T-bar rows 3 plates and a 10
3x8

NG chins (various grips)
5,3,3


PM WORKOUT

Grippers

Started with the #2 for 10 reps, worked down to 1, then went to the #1 and did the same.

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Very productive max effort day.  Can definitely note my leverages improving on the deads with the weight loss.  Was good to be able to hit so many high effort sets in a row.  Trying to add more onto the back work on this day, even if it's just a handful of chins.  Speaks to how much this hammers my back.  I'm already breaking protocol by training barbell deads twice in a row for the supplemental work, but decisions are being driven by schedule.  I work 7 on/7 off right now, and so on the days I'm on I'm trying to train quickly.  Going from the barbell max effort to barbell supplemental is faster than trying to take all the plates off and load onto a new implement.

Can already see the effects of the gripper work: I ripped 405 off the floor double overhand during the warm-ups.  Usually it's something that is a bit tentative due to grip.  No issues now.  Can also see the effects in that my left hand aches and swells the day after grippers, but it's not something I can't live with.

Training Log: Entry 2655

YESTERDAY'S LUNCH TIME WORKOUT

Axle bench press 291
3x10

Close grip axle bench 251
2x10
1x5

Swiss bar incline bench 225
1x10
2x7

Dips
3xSomewhere in the 30s

Standing ab wheel between sets of benching
8x8

Notes: 3:45 between sets of benching, 2:00 between dips.  This was a solid workout, but I'm seeing myself heading right back to where I was before.  With bodyweight dropping, bench doesn't have much potential for growth.  I'm planning a few things to make this workout just a little bit different.  Two possible COAs are adding an extra set on all movements once rest times drop below 3 minutes, another is to bring in the slingshot, with a third possible COA of doing both and using the slingshot ON the added last set.  I may also just employ a rest pause at the end.

The issue with adding sets is that it'll have a cumulative effect on the later work, so I'll get an extra set on flat bench, then go to do close grip and be even MORE fatigued than usual.  But if I'm at peace with rep drop offs for the later half of the cycle, I think it will work.

Didn't stretch yesterday.  Ran a lot of chores and life got in the way.

Training Log: Entry 2654

25 minutes of stretching

30 minutes teaching TKD (all review, focus on faster one steps)

20 minutes of rope skipping

5 rounds of shadowboxing (2 minute rounds, 1 minute rest)

Notes: Tried out the BAS for the first round of shadowboxing, but it needs to be weighed down more.  It tipped forward after an uppercut.  That said, I'm still a huge fan of it.  It's weird to be able to go full power into something and not have it hurt my hands.  It's like having a good training partner on the mitts.

Rope skipping continues to improve, and I was able to go harder on the shadowboxing.  Actually toned it down a bit, as I bench tomorrow and didn't want to burn out my shoulders.

Student is really improving in TKD.  Cool to watch.

I'm still focusing on getting my leg knee to move well.  It seems to be paying off.

Training Log: Entry 2653

AM WORKOUT

Buffalo bar squat
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between reps)
1x12
3x3
1x2
1x1

3 minute rest

20x230

Notes: Had the kiddo with me in the garage while I trained, so I could run some home school between reps.  After the topset of 12, when I went for the back up set, they dropped their tablet in the middle of my set and threw off my rhythm, so I racked it and went for 3x3 in order to hit the rep total I was aiming for.  I forgot just how much sets above 10 take out of me when the weight gets to 400+, but a cool revelation was how LIGHT 410lbs felt, especially on the unrack.  A few months ago, that weight would crush me on the walk out, and then the squatting woudl be fine, and now I fly out of the rack.  Always a re-assuring sign.

Once the first round was over, I kept looking at 320 and my body just wouldn't engage, so I stripped it down to 230 for a 20 repper.  That was how this used to be when I'd do this protocol as well.  Something I'm thinking of doing is pyramidding UP after the topset, so going 1x320, rest pause, 2x320, etc, giving me slightly more time to rest up while still keeping the training going.  Again: surplus of avenues here, definitely a good thing.  Biggest victory was that I was able to do 2 reps more than the last time I did 410, and that's after dropping some bodyweight.  Things are moving in the right direction.

Stretching is gonna get skipped today. 

Training Log: Entry 2652

Yesterday, for gripper work, I started with 9 reps on the #2 and worked down to 1, then restarted with the #1 and did the same.  I think, when I get to 10, I'll break out the 2.5 and go from there.

Did 25 minutes of stretching and more single leg work again.  I can already see some improvement in the left leg, but my groin on my left side is also a little tender from all the extra work, so something to monitor.

Training Log: Entry 2651

PM WORKOUT

SUPERSETS (press-chin)

Axle strict press
5xAxle
5x66
3x166
3x191
6x216

NG chins (various grips)
3x11
3x10

GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 170lbs
2x10

Axle strict press 191
1x6
1x5

Log clean and strict press away 190
2x6

Dips
6xFailure

DB lateral raise 30s
3x12
3x11

Band pull aparts
6x13

Poundstone curls
102xAxle

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Strained something in my right glute yesterday, and it made bracing pretty much impossible.  Warm ups felt heavy, and I just couldn't transfer power on my pressing.  Became obvious because the trap bar press was a PR, and dips had no issue, but once I had a bar IN FRONT of me instead of to the side, stabilization came into play.  Cleaning the log was quite painful.  Still, working hard until the conditions was enough to get a response, and I imagine next week will be good.  I AM contemplating swapping some of the supplemental work as my weight drops to get something of a new training effect: will see how that goes.

Got my stretching in yesterday: need to fit it in today. 

Training Log: Entry 2650

PM WORKOUT

MAX EFFORT LOWER BODY

(3) High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x675
1x740 (5lb PR)
1x745 (another 5lb PR)

SUPERSETS (dead-row)

2 second pause deadlifts 315
3x9

T-bar row 3 plates
3x11

Notes: 3:45 between heavy pulls, 2:00 between supersets.  Really digging how hard I can push on this movement and get some strain.  There was like a 3 second delay between when I started pulling and when the weight actually started moving off the floor on the final set of the trap bar pulls, and I could feel the blood vessels breaking in my face.  Max effort indeed.  Lower back was a little tender: think it's from some bobbing and weaving during my shadowboxing.

The pause deadlifts continue to be awesome.  Really think I'm onto something there.

In typing this I realize I haven't stretched today.  Will try to get some in before bed.

Training Log: Entry 2649

PM WORKOUT

25 minutes of stretching

30 minute TKD lesson (teaching)
 - Reviewed old material.  Focused on stances.  It's amazing how un-intuitive standing balanced is.

20 minutes of rope skipping
4 rounds of shadowboxing (2:00 rounds with 1:00 rest)

Notes: Stretching is still good.  Groin is a little tender.  May be pushing too hard on top of the squats.

Showcased a few kicks during the TKD lesson to get my student excited.  My range is improving.  I can kick slightly above my waist now.

Rope skipping improves.  20 minutes no longer gasses me.  Shortened the rope a touch and it helped.  The shadowboxing really made me come to life.  This is honestly so deep in my DNA that it's fun finding it again.  Hung it up after 4 rounds because I was getting sloppy.  First round was purely boxing, but after that I allowed myself some kicks.  Honestly can't bring myself to use a lot of the TKD stuff.  About the only thing that makes it in the rotation is a sidekick and back kick.

Training Log: Entry 2648

AM WORKOUT

25 minutes of stretching

PM WORKOUT

Axle bench press 291
2x10
1x6

Close grip axle bench press 251
2x8
1x7

Swiss bar incline bench press 225
1x9
1x7
1x5

Dips
1x41
1x32
1x31

Standing ab wheel between benching
8x8

Notes: 2:05 between benching, 2:00 between dips.  Broke protocol and benched the day after squats, but my elbows seem sorted out now.  Shoulder still isn't 100%, but after the first set of benching it fell into place.  It's like I need a little pump in the shoulder to get it feeling solid.

Stretching is really coming along.  I can almost sit on my heels from my knees, Aikido style


And when I say "almost", I mean I can almost make contact with my glutes and heels, which is still pretty huge, as previously I formed a 90 degree angle with my knees when I tried that.  Again: small victories.

Training Log: Entry 2647

AM WORKOUT

25 minutes of stretching

PM WORKOUT

Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x410

RESTPAUSE (12 Deep Breaths Between Sets)
5x450
2x450
1x450
10x360
5x360
3x360
2x360
1x360
15x270

6 MINUTE REST

SUPERSETS (snatch-hyper)

Hang power snatches
4x5xBar

Reverse hypers 360
4x22

Notes: 2:00 between giant sets.  Looks like the wheels may be falling off on the squat program.  I have 2 future COAs: lowering the weight, going for rep PRs, then upping the weight again: alternating between SSB and buffalo bar.  I REALLY want to do the latter, but the truth is, I get stronger using a buffalo bar vs a SSB.  The SSB has better carryover to strongman stuff, but it also plays to my strengths because I can lean way forward and Conan it up.  The buffalo bar won't tolerate that, which forces me to remain more upright and use more quads, which are definitely a weakness.  The SSB would also keep me from junking up my shoulder so frequently, but I think I'm solving that with the stretching.  Part of me thinks the stretching might also be a reason why I'm seeing numbers drop, as it means no longer relying on stiff muscles and connective tissue to bounce out of the hole.  And, of course, weight loss is a factor as well.  Still, what I am facing is an abundance of solutions, so I'm in a good place.

Resolved the shoulder pain in the snatches by dropping the bar from the top.  It's so smart: why didn't anyone else think to do that?  Oh yeah...

Finally pulled the trigger and bought a Bas Rutten "Body Action System"

Mine is the basic model: just the head and torso.  Have wanted one for a while.  It's conditioning I can do inside my house, and that I'm more willing to do.  And I can't give up my past, much as I try.  Going to let my kid use it for Tae Kwon Do practice as well.

Training Log: Entry 2646

25 minutes of stretching

35 minutes TKD lesson (heavy emphasis on stance switching and briefly went over front snap kick)

20 minutes rope skipping

Notes: First time I did the left leg quad stretch where I was stretching my quad rather than the my ACL/breaking up scar tissue.  Seeing improvement.  Student is struggling with stances.  Doesn't seem to grasp the idea of wanting to be balanced when fighting.  Front snap kick practice may help.

Shortened up my jump rope a touch and got some good rotation on it.  Focused on barely letting my feet clear the ground, and it went a long way.  Lots of skips without stopping.

Training Log: Entry 2645

PM WORKOUT

SUPERSETS (press-chin)

Axle strict press
5xAxle
5x66
5x156
5x181
13x201 (+1 rep PR)
https://youtu.be/3cr2uk0VsfU

NG chins (various grips)
2x11
4x10

GIANT SETS (press-dip-raise-pull aparts. Sets 1 and 4: Axle. Sets 2 and 5: trap bar.  Sets 3 and 6: log)

Axle strict press 191
1x10
1x6

Trap bar press 170
1x10
1x6

Log clean and press away 191
2x7

Dips
6xFailure

DB lateral raise 25s
6x15

Band pull aparts
6x13

Notes: 3:45 between heavy sets.  2:00 between giant sets.  Tried some of that "intermittent fasting", I've heard so much about (aka: I skipped breakfast).  Conclusion: it's stupid and people are martyrs.  Ran this off a chik-fil-a sandwich and a bunch of caffeine, and it turns out that's dumb, so let's not do that again.  Strength was there, but zero conditioning, which seems to be what happens when the cals are down.  Finally coming down off 7 days of work in a row and weird training schedules most likely doesn't help, but it's the norm for the future.

Also did 25 minutes of stretching before this.

Training Log: Entry 2644

EARLY AM WORKOUT

MAX EFFORT LOWER

(3) High Handle Trap Bar Mat Pull
5x135
5x225
3x315
1x405
1x495
1x585
1x675
1x725
1x735

SUPERSET (pull-row)

High Handle 2 second pause trap bar pull 405
3x8

T-bar row 3 plates
3x11

Poundstone Curls
101xAxle

TKD Lesson (teaching) 30 minutes

-New material covered: back stance, middle block, second half of Chon Ji

Stretching for 20 minutes

Notes: 3:45 between heavy pulls.  2:00 between supersets.  I've been wanting to get my body prepped for the feel of heavy weight for a while, so figured elevated trap bar pulls were the way to go.  I love how hard I can strain on this and still get weight moving.  Think there's a lot of room to grow here.  Would also like to rig up some bands on this at some point.

The paused deads really seem to be answering the mail.  They're very challenging while keeping weight low-ish and allowing me to drill the form I'd use for a pull.  May continue to alternate weekly between straight bar and trap bar.

TKD lesson actually allowed me to appreciate the middle block.  With a side step, it's like a decent parry.  Be good for hook punches.  Of course, you still move your defending hand away from your face, so that's dumb.  Student showed much more violent intent in the punch.

Didn't stretch yesterday.  Schedule got the best of me.

Training Log: Entry 2643

EARLY AM WORKOUT

Axle bench press 291
2x10
1x7

Close grip axle bench 251
1x10
1x7
1x6

Swiss bar incline bench 225
1x10
1x6
1x5

Dips
1x38
1x28
1x25

Standing ab wheel between benching
8x8

Notes: 2:25 between sets of benching, 2:00 between dips.  Felt very strong, especially considering this was an early workout off a protein bar.  It's nice having the elbows sorted out.  Pain has migrated from the shoulder to the trap.  Small progress.

Training Log: Entry 2642

AM WORKOUT

Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x410

RESTPAUSE (12 deep breaths between reps)

6+1x450
4x450
2x450
1x450
9x360
5x360
3x360
2x360
1x360

25 minutes of stretching

Notes: Ran this off a protein bar and a poptart.  It was an interesting sensation where I had the strength but the energy was completely bottomed out.  Made it through, but it took some of my soul with it.  Bar was slipping at the 6th rep of the top set, so another quick re-rack.  It's been a decent way to artificially slow down the progression model.  Belt is fitting much roomier than before: weight loss is showing.

Stretching shows continued improvement.  I wasn't able to touch my toes in the hurdler stretch at the start, and now I can grab the ball of my foot over the toes.  Right shoulder is still absolutely mangled, but it's just showing pain rather than total dysfunction.