Nice!

Strong work lately, Cha.

Thanks guys!

2/9

smr & mobility

safety bar box squats
80x10, 160x5, 200x3, 230x2, 250x2, 250 + 4 chains x 2 (I had intended to do several *easy* sets at this weight. That was before I realized how hard this was. I had been doing 210 + 4 chains last time. Jumping to 250 + 4 chains was not good planning.)
250 + 2 chains x 2 - 4 sets - those were not easy, but not hard.

trap bar DLs
180x5x2, 270x5, 320x5, 360x3, 360 + 4 chains x 3, 3, 3, 10
The last couple reps on the last set were pretty hard.

reverse hypers - 2 legs
90x15x2

2/11

smr & mobility

DE bench week 7
55x10x2, 105x8x2, 145x5, 200x3x8

push press
55x6x2, 105x5x2, 125x5, 145x5x2
My right wrist hurts because of these. I think I need to lay off this for a while.

standing 1 arm cable rows
115x15x2

seated 1 arm cable pull downs
115x15x2

face pulls
115x15x2

banded jacknifes
12, 12

i owned myself pretty hard push pressing, even wearing wrist wraps. i found i needed to put them on very tight for it to not hurt.

yeah, I had wraps on for all the heavy-ish sets today, and that did help a lot, but this is bad enough that its making the wrist worse even when I wear the wraps tight. I have a lot of forearm muscle issues that are causing this. I need to get those under control before I do anymore overhead stuff. On a side note - I cant get in a pushup position with my hands flat on the floor because of the right wrist now. I can if I hold onto hex DBs.

I'm kind of sad about that because my shoulders used to be the main issue that kept me from overhead pressing and those feel good now when I OHP.

I'll take it one step at a time. Hopefully I can get rid of the wrist problem soon.

2/13

bowling

The wrist did not bother my bowling

266 258 184 = 708

I went into the last game hoping for 800. At least I didnt blow the 700. The shot changed significantly on the right lane around the end of the 2nd game. I adjusted on the left lane, but the right lane was not the same as the left. I had no margin for error at all the last game, left two 9 pins, a 7 pin, blew one make-able multi-pin spare and blew one split. Oh well. The good news:

I started the night in 2nd for high avg. The guy with the lead was ahead of me 111 pins for the year. He shot 589 tonight, so I'm slightly ahead of him. One dude is fairly close behind us shot ~738 or something, but I think I'm still ~80 pins ahead of him. So I'm currently leading the league in avg - woot!

Our team was 52-8 after two weeks this third (30 point per week system). We went 22-8 tonight vs one of the teams tied for 2nd, so we're now 74-16 after 3 weeks! Winning this third and making the rolloff would be very cool.

edit - current avg - 214.07

700 sounds good to me .

Man, you are the world champ!! How many weeks to go? I don't know wtf all that stuff at the end of your post about a "rolloff" and "two weeks this third" means, but I will assume you're close to the end of the season?

The season is divided into thirds. Each third is 10 weeks, so we have 7 weeks left in this one, but we are off to a fantastic start.

As far as high avg goes, to start tonight, there were six of us at 211 or better. There will be some tough competition, but having the lead at this point makes me very happy.

If you told me in late August I had a chance win high avg in a league & have a 214 avg after 69 games, after not bowling at all for ~3 or 4 years, starting bowling 3 months after that herniated disc, and only bowling in one league a week with minimal practice games, I would have thought you were nuts. I've never averaged over 208 for a full season before. About a month before I started bowling, I didnt know if I'd ever bowl again.

I'm 100% sure my current physical condition has a lot to do with all this. Also, I spend ~30 - 60 minutes before bowling doing soft tissue work every week. I would not do this well without doing all that.

2/14

I'm off to a good start this week

smr & mobility

ME bench press week 7 - 1RM attempt
55x10x2, 105x8x2, 145x5, 195x3, 237x2, 267x1, 297x1
317x1 - post surgery (~15 years ago) PR This went up fast.
327x1 - ALL TIME PR - WOOT!!
The 327 was a grind. I dont think I could have done 330. Vid of the last two:
http://www.youtube.com/watch?v=LzZB3...qkzABzqOgWukJ1

262x3 - paused - ez

standing 1 arm cable rows
115x15x2

seated 1 arm cable pulldowns
115x15x2

face pulls
115x15x2

banded jacknifes
12x2

standing 1 arm DB OHP
45x8, 50x6

blast strap fallouts
12x2

YEAAAAAAAAAAAAAAAAAAAAAAAAAAAH BUDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDAY!!!

sick work. nice grind.

nice job!

Wow, great WIM on that bench. Congratulations!

Nice work!

Very well done!

Such a sicko!

How much do you bench? Oh, 327. Pretty good! Nice grind and nice work.

Big benchin' and bowlin' itt.

Well done! Nice bowling too.

http://www.youtube.com/watch?v=7ym5phDFyq4
ty!

ty!

ty!

ty & thanks for fixing that too. How do you do that?

ty!

ty!

ty



ty!

2/16

smr & mobility

safety bar squats
80x5x2, 140x5, 180x3, 230x2, 230 + 4 chains x 2 x 8

trap bar DLs
180x5, 270x5, 320x5, 320 + 4 chains x 8/////////
My neck tightened up a bit on #7 and on #8 I got a massive headache from some muscles seizing up in my neck. I had intended to do 5 sets of 10 reps of this, which should not have been hard. I figured I should stop everything after this.

I wish I had recorded a video of this. I dont know exactly why it happened, but I suspect a few things all contributed:
- my neck was pretty tight after doing the 1 arm overhead DB presses Tuesday.
- I might have been pushing back with my neck into the safety squat bar.
- This one I dont know, which is why I wish I had recorded it - maybe I tilted my head back while doing the TBDLs. I dont see this happening on the videos I do have, so I dont think I did anything wrong, but I'd like to have seen it. My training partner didnt notice anything.

After that happened, I got the traps to loosen up a bit with the lacrosse ball, then I did the DMS on my neck and jaw muscles. There were some pretty bad knots in the jaws and some of my neck muscles are lit up really bad. The DMS helped a lot. I was careful how I slept last night, and when I got up, I could tell it wasnt quite right, but its not bad. I might wait til next Wed. before I see the chiro - that's my next scheduled appointment. Until then, I need to be careful and I think I'll have to avoid pressing anything overhead.

Definitely sounds like a neck issue with the soft tissue around the base of the head. Have you been having any headaches?

I'm sure Dr. K will mash around in there like he always does and work it out.

PS regarding your bench: Yeah BUDDDAAAAAAAAY!

http://www.youtube.com/watch?feature...5phDFyq4#t=47s

That should start it right at the best part

I can tell if I were to do something to aggravate the tight muscles more, I would get a headache, but I'm good at avoiding what could bother it. I've dealt with this type of problem for 15+ years. I know more now about doing things to partially fix it myself than ever before, so that's a huge positive.

The thing I really need is for my neck to be adjusted, and the ART on top of that will definitely help. In the mean time, I can roll & stretch my thoracic spine, do the sticky scap vid lacrosse ball thing, use the DMS right on the neck & jaw, and do a little stretching. Rolling my pecs also will help - when they're tight, they pull the head & neck forward, which can lead to and make the problem worse.

I'll be fine.

Yeah, I watched through that whole thing. Which got me thinking again, that your bench was definitely a yeah buddday moment. I should just save that link for later though, can't have too much YEAAAAAAAAAAAH BUDDAAAAAAAAAAAAAAY!

Theracane at all? Or one of those knobber thingies in around the base of your head maybe?