Training Log Archive: RASPUTIN

no deadlift soreness?! very slight if any.
neck still jacked. rolled. massaged it.

jones bridge w aoife

a mile in this jackass carrying a solid 3’ long metal pipe jogging along says “put your dog on leash or i will smash her in the head. Rottweiler attacked me 3 mos ago so now I carry this.”

we were running behind him, aoife by my side and had not yet passed. aoife had never even growled in her life. happy i stayed silent and peaceful. not easy. what a pathetic loser! i have run dozens of times here and zero risk. dogs everywhere on and off leash.

meanwhile phone blowing up from mrs and work. the usual guilt and resentment game where nobody wins.

if it doesn’t happen before 6:30am, can’t expect it to happen anymore. not a choice.

C • We also play that game. It ... 2

in bed early after good workout. watched some of 3rd qtr of superbowl but girls already in bed.
tweaked L side neck posterior. felt a week ago, prob exacerbated. roll massage rest. few days away from JH.

barely noticeable deadlift soreness. good sign.

cleaning house garage and perimeter, all. day. long.
scrubbing baseboards harder than navy days
open house 2-4.

workout garage 4:30-7
solo super duper w aoife

warmup short then

5x500 r1’.
df125, d4.5

1:50.2, sr 27 wup
1:45.4. sr 27
1:45.4, sr 29
1:45.6, sr 28
1:45.6, sr 29

pants shirt wool beanie hat until 5th
garage 42*

vans

Garage
after rowing warm up. HOT up!!

KBS
35-55-55x10

Deadlift
conventional
first conventional pulls since last March.
only DL’d ~5x las year, jan-mar
baby steps. <4days away from jackson hole

5x
135-155-185-205-225-225.

Dbell Shoulder Press
10x
15-15-25-25-25-30-30.
________
Dbell Row
10x35-40-50-70. R side weaker.

BC- 25-30-30x10

Dbell Lat Raise
10x10-15-15-10-15

10-645
prep house and yard for morning showing and open house tomorrow

g17g3

C • Nice 4

best sleep in a while. only woke a few x that i can recall.
10-7:30

triceps sore fm ski

Back Squat

45-95-115-135-145-155-155

baby steps

Pull ups
6-6-6-6-6-6-6-6-2
wobbly bar. sets of 10 by EOM. Shoulder fine, only feel it doing long hangs. Keep engaged...

DumbBell Bench Press
30-35-40-50-50s x12
baby steps

abmat under back-game changer. opens shoulders.open chest. scaps back and down.

shoukderök before as well, 20 each direction in 10s. plus reverse pendulum.

5x500m on 1’
157.6 44 d6
155.5 45
155.7 51 switch d to 5, df 74
200.9 49
159.8 52
avg. 159.8 48

warmup before skierg

up at 5 w sasha to get day started. OK! cleaning house this am prep for showings. boarding aoife again for a couple days. long day ahead in ATL w RM offices hospitals.

11-6
6hrs of driving today between appts
Long day. home for bedtime w sasha.
same tomorrow w bossman.
delayed gratification but finally results coming so sanity is back.

first day of house showings tomorrow while we're gone.
.

feeling ok mentally today, soreness almost gone. virus symptoms gone but appetite not all there and feeling ~80% normal.

.

First time using Shoulderök. Used Kabuki & Wolf Brigade vids. Game changer for shoulder joint and warmup, injury prevention.

Jedi shoulder mobility and mace, shoulderök movement vids:

https://kabukistrength.com/2dbt6lzjqibgkzvq/