Training Log: Entry 3356

AM WORKOUT (0410 wake up via alarm)

**OPERATION CONAN: Recon and Scouting**

Roll out on LAX ball

60x320lb reverse hyper

2:05 hang from bar

3.36 mile treadmill walk

First mile 3.5 pace at 4 incline, then 5, then 6, then 7 for the remainder (time was slightly over 57 minutes)

BREAKFAST

Moderate walk w/dogs

Total steps before work: 12029

Notes:

* I am at a point where I’m actually looking forward to these workouts, which is so completely different from the last training cycle.  These really seem to help me recover.  Ditching the 80lb vest was most likely part of that, and when I do bring back the vest, I’ll stick with K. Black’s recommendation of 30lbs.  But it’s nice to have a system in place where I smash myself one day and build back up to do it again.  Dan John’s Mass Made Simple had a similar approach.

* Before I forget, my left knee went loose on me yesterday, which is the knee I had ACL reconstructive surgery on.  I noticed it during ab wheel, and it was acting up a little in Tang Soo Do.  It’s a bit stiff/swollen today.  Not sure if the weather is playing a role: humidity is up and we have some thunderstorms.  I’ll keep a watch on it.

* The reverse hypers continue to be VERY beneficial toward the recovery on my hip/glute.  I’m really focusing on the eccentric, letting my legs swing through and spine decompress.  I tend to get in another round of them with bodyweight later in the day, to keep it up, along with rolling on the LAX ball.  Hanging from the chinning bar was also good.  I didn’t do the 30 second chins this time, but it’s nice to maintain that grip strength.

* I’m planning on walking back the squat weight 10lbs tomorrow, and the press weight 5.  Though I CAN get the 4x8 squats done, as demonstrated on Monday, I think giving myself some room to grow will be the right call.  I’m also thinking of waking up 10 minutes earlier so I can have more time to warm-up, which goes against so much of what I’ve done before, but I keep saying “doing what you’ve always done will get you the results you always get”.  I’m here to get something different.

* I know it's not "supposed" to matter, but it's honestly pretty awesome that I'm experiencing some soreness again.  My pecs, hamstrings and abs in particular.  Novel stimulus, sure, but just a nice reminder that I still have something in me.