Tom M-W's training log

[Tom M-W]

I thought I'd start posting my log. My focus is GS and general health. I'm also focussed on losing weight, down from 98kg in Oct 08 to 86kg today, my goal is around 80kg.

Also I'm rehabing a shoulder at the moment, so the volume and weight is light. Also I'm not quiet ready to start back on the press', maybe next week.

2-7 June 09:

tues:

Warm up with light sledgehammer
Combo: health snatch / bent press 16kg 3x 10sets each arm
rehab knee push ups on KB rounds (like med ball) 15x 3 sets
OA C&J 16kg: 20x1
Cardio: skip, sledge, high step-ups. 12 mins
pull ups: 4

Thurs:

Surf in am

Warm up with sledge, skip step up
Clean, jerk, OH squat 3x10 sets
knee pushups 10x5 sets
OA Jerks 16kg 5x3 sets x each arm
Pull ups 3x5 sets
Cardio: skip, swing, sledge, step up: 20 min
hanging leg raise 3x5 sets (3 sec up, hold, 3 sec down pace)

Fri:

cardio: skip, OA C&J 16kg, step up, sledge: 30 mins

push ups & rings.

Sun:

Warm up / cardio: Skip step up, sledge, OA C&J 16kg: 10 min
C&J 16kgx2 10 x 10 sets
knee push ups on KB rounds 10 x 4 sets
OH squats 16kgx2 5x5
Hanging leg raise 3x5 sets
cardio swing, skip, step up: 10min
a few pull ups

Body weight: 86kg

[Tom M-W]

8/6

Skip, sledge, step up, snatch 16kg: 30 min

test shoulder with 20, 24 kg. Felt ok, but shoulder sore next day- 24 kg still a bit to heavy for now.

9/8

combo- Snatch / bent press 20kg 1/1 x 15 sets
step up, skip, swing, sledge: 25min

Circuit: knee push up, ab wheel, Pull up 5 reps each x 4 sets

11/6

warm up - sledge, step ups
tabata 2H swings 20kg 4min x 3
clean - jerk - OH squat 3 x 20 sets
sledge - 6 min
Ring circuit: hang leg raise - flip through - invert hold - L pull up x 5

Really looking forward to the GS workshop with Paul, and also meeting other KB nuts!

[Tom M-W]

13-21 June 09

Sat: GS workshop with Paul

Mon: Gym at work - skip 15mins boxercise 20 min

Tues:

swing sledge step-ups: 25 mins
rings
jerks 16kgx2, focus on lockouts

Thur:

step-up, sledge, swing 10min
clean, jerk, oh squat 16kgx2 5x10sets
k push ups 10x3 sets
health snatch- jerk 20kg 3/3x5 set
skip swing step up sledge 20 min
hanging leg raise 4x4

Fri:

snatch, jerk, step ups sledge 15min
pull ups: 3x5 sets

Sat:

2 surfs: very sore shoulder. This is the problem!!! Bummer I love to surf! It's worst when pushing up to stand, and holding on to the board when in white water, etc. Kb's aren't the prob.

Sun:

Skip, swing step up 25 min
sledge: 10 min @ 28rpm
k push up 5x5
Combo: health snatch / bent press 20kg: 1/1 x 10sets
*this was no problem for shoulder

[Paul in Hobart]

Tom re your shoulder - not sure what the problem is (structure or function?) but if it were me I'd avoid all boxing , presses & snatches for now and use the OAJ as your OH drill - plus cleans and 2H swings. Try to give the rotator cuff a break and just hit the prime movers for a few weeks. Hi rep bw squats are great and if you want some powerful quad benefits try some alternate lunge jumps...but only go as deep as is comfortable with trunk upright.. Both ex will carryover into surfing.
I try to use the KBs to stay fit for other activities ; you need to fix dem shoulders and get 'em right for surfing , raising the elbow etc ;<)
Best of luck mate!

[Tom M-W]

Cheers Paul,

Yeah it's an odd one, I thought I was basically over the injury! but surfing found me out. I had only surfed once since the injury (about 10 days ago - very small unchallenging waves,) But yesterday my shoulder was really uncomfortable. It seems my shoulder is finding the KB's OK (except for presses and sometimes jerks and racking) For example yesterday my shoulder was really uncomfortable, but today I was fine to work in the veggie patch (digging etc) and do the above workout: light - swings, snatches, bent presses, push ups and 10 mins non-stop with a sledge hammer. Absolutely no problem

Interestingly, as I've been working the trigger points the main tender area is in my pecs (and a bit in the tris) now. My shoulder trigger points and the original pain the the upper back have all gone. This pain in the pecs explains the racking soreness and surfing push up problem. I'm also having problems with push ups, hense the low rep knee variety I'm currently working. Normally, I can pump out push ups with ease. I've never needed to resort to knees before.

But your right about taking it easy on the injury and getting it right. It's just been pretty odd. I've just managed to do something wacky to my shoulder / pec / back by carrying the kids and surfing???

Thanks for the support, Tom

[Paul in Hobart]

Tom I "suffer" from pec trigger points which always come back as a result of labouring - the price of fresh veg I'm afraid! When they are bad the rack always feels tough.
Hanging from a bar can hit these points once others have been negated. But the usual advice - don't stretch shoulder ligaments when hanging. I have made hanging an art form ;) but it does take some practise to hit the tight spots.

Rack...hanging...torture , for sure!

[Tom M-W]

Paul, a few dumb questions re:

hanging- not stretching the shoulder ligaments, means the standard muscle loading / bracing one does when hanging to do a pull up, etc?

Also what set / time structure would you recommend?

I've also found leaning into OH lockouts gives my tri's & shoulders a good stretch, as well as just training very carefully. My shoulder definitely felt and functioned better after Sundays workout, so it's tempting to keep training! I guess it's finding the correct rest / training balance.

Also, how does your 'rack feel tough' after labouring? For me my shoulder and where the pec joins the shoulder feels slightly crampy and sometimes a small pinching pain, particularly as the shoulders / upper body (in the rack) load as I'm about to jerk.

I also remember having very sore pecs when I started GS training (which required lots of pec stretching.) This seemed to be the hardest aspect of GS- fighting with my pecs to hold the bells in the rack (in the beginning). Although my C&J numbers really improved I'm not sure that aspect got that much easier. With the 16's I never needed to rest that much, I also held my lockouts. Just some thoughts....

Thanks Tom

[Paul in Hobart]

Paul, a few dumb questions re:

hanging- not stretching the shoulder ligaments, means the standard muscle loading / bracing one does when hanging to do a pull up, etc?

Also what set / time structure would you recommend?

Also, how does your 'rack feel tough' after labouring? For me my shoulder and where the pec joins the shoulder feels slightly crampy and sometimes a small pinching pain, particularly as the shoulders / upper body (in the rack) load as I'm about to jerk.

I also remember having very sore pecs when I started GS training (which required lots of pec stretching.) This seemed to be the hardest aspect of GS- fighting with my pecs to hold the bells in the rack (in the beginning).
Tom - questions are never dumb ; for committed people they are, to coin a phrase , a road to power paved by knowledge With hanging, just keep some tension in the shoulder muscles...for most this is not a problem as we are all a bit tight! But this is not about contortionist flexibility - just acquiring enough to balance the bells overhead without relying excessively on rotator cuff muscles (which have poor endurance). I just pay attention to the tight spots and actively contract/relax them. Tightness may be felt in pecs , serratus , delts , tris , biceps , pecs - you name it! Better to work on it frequently than too intensely now & again. I always stretch in between sets of jerks...and for recovery later in the evening. I never show any rigid consistency with sets/time/rep with my hangs and i would suggest you play it by ear too.

I don't get pain in the rack position but after a time away from jerks there is a tightness which reflects trigger points. Where they are located depends upon what I have been doing. Chainsaw will hit it differently than stones , digging etc. Rack holds test more than just shoulder/pec strength endurance. As the hips get more flexible and legs stronger , it becomes easier to reach (or almost )reach hips and the bells should splay out less.

Sometimes a wider stance can help too. Experiment. The main thing to get good at racking...practise racking , lots of short sets with varying weights...1-2KB..with 1 KB really concentrate on any perceived hip tightness...do some stretches and then go back to racking. Don't go for long sets if your flexibility is compromised. It does get easier. But too much chest work (deep dips , benches) and you will be making things harder not easier.

Eventually the ability to generate significant power overhead overcomes any perceived deficiency in pec strength.

Hope this helps a bit!
P

[Tom M-W]

Thanks Paul, your running hot at the moment. I'm enjoying all of the post, especially: Bad reps good reps, the bone density article, and the recent jerks response.

The surf I had has knocked my shoulder rehab back awhile. Although it has been a good opportunity to reflect on my training and GS technique, etc. I think using the 16's had allowed me to avoid my tight pecs, until they got really chronic. One telling thing was that as I've reviewed my training logs I have done very little rack sets, and I hang rested on the 10 min sets- finding that more efficient. I also feel strong over head. After your last response I tested my rack and after about 30 sec my shoulder pain was there just like in surfing. The good news is that I'm really starting to workout where the problem is. I'm having a treatment next week which will help, and keeping up the trigger point work.

In regard to my training I'm backing right off anything that aggravates the injury (I think I'll be able to get away with bodysurfing - which I love) and just working anything else. This isn't to bad, and I'm really enjoying the long cardio sets I'm doing. I think my fitness base will be fine when I can get back into GS. Also when I can start back I'll be training alot smarter. I've enjoyed reading Cate Ime's blog - she has a good perspective - especially about technique and patient consistent work (ie realistic goals.)

Mon 22/6

Down ball with my students - this is the highlight of my working week!!!!!

Tues: hang step up skip swing sledge - 30mins

Wed: down ball

Thurs: Skip step up swing sledge BW squat hang - 30 mins
tabata 2H swings 24kg: 4mins x 3

[Tom M-W]

Sat 27/6:

Body surf with flippers: 1hr - 40mins. shoulder felt good. some good long rides.

Sun:

sledge, step-up, hang, skip, swing, farmers walk- 40 min.

[Tom M-W]

I went to a specialist last week, for my shoulder. It looks like I fractured my clavicle last year in a surfing wipe out, and it hasn't healed - as I had no idea that I had done that much damage- and therefore just kept on training, surfing, etc. DOH!!!!!!! I actually did quite a few PB's in this time - weird!

The Dr's ordered 2 weeks of NO lifting my arm above my head, and a cortisone shot.

Training has been really boring, as I've banned myself from the KB's / pull up bar for 2 weeks, and have just had done long (no rest) sets of skipping, step-ups, BW squats, lunges, jumping, etc. I'm really starting to miss the intensity of OH KB lifting & GS style training. The good news is that this problem will heal and I'll be back into it soon enough.

[Tom M-W]

Having a good week, my shoulder has come a long way and I'm back into over-head training and I've had a few surfs - very happy!

Thurs 6/8

step ups snatch (some C&J) skip- 20 min
Dogs 10x3
Rings circuit - 5
desk push ups - 10x3

Fri 7/8

surf x 2
skip snatch step up 30 min

Sat 8/8

surf

Sun 8/9

skip snatch step up 10 min
OH squats 16kg x 2 (C&J to OH) 3 x 25
OAC&J 16kg 1min x 5
desk push up 5x5
dogs 5x3
skip swing step ups 10 min

[Paul in Hobart]

Good one Tom! Water's obviously a bit warmer than in Tassy!

[Tom M-W]

Yep, the water is bloody cold, there wouldn't be that much difference with tassie. I wear the full wettie with booties, etc. It's not so bad when you do it all the time. you get acclimatised. It's good to see that a comp was run. I look forward to getting back into it. Cheers Tom

[Tom M-W]

10/8/09: Shoulder getting there, although not ready for any volume of C&J- see Tues. Can do the negative of the jerk, so are doing health snatch to put some work through that area.

Mon:

skip step up swing 10 min

Tues:

Warm up
C&J 16kgx2 1min x 5 sets (shoulder sore- not quite ready for big reps yet)
Snatch 16kg 2min x 10
desk push ups 10 x 5
skip step up rings 10 min

Thurs:

step up skip snatch push ups rings farmers walks- 3 sets = 30mins
pull ups 3 x 4sets
OH squat 16kgx2, 3 x 10
OH squat 20kgx2, 3 x 5
snatch 24kg 3/3 x 5
sledge 8 min

Fri:

step up swing snatch C&J skip: 25 min

Sat: surf x 2

Sun:

Skip step up snatch sledge: 10min
OH squat 20kgx2, 3 x 15
snatch 20kg 2min x 5
circuit: clean jerk OH squat push up pull up x 10
skip step up swing sledge: 10 min

[Tom M-W]

Tuesday 18 August 09

Sledge step up snatch- 10 mins
OA C&J 2 mins x 10 sets
C&J, OH Squat 16 kg x 2, 5x5
skip swing step up sledge- 15 mins

[Tom M-W]

20 August 09

skip step up snatch sledge- 10 min.
snatch 16kg 5 min x 3
OA C&J 16 kg 5 min x 3
OH squat 20kg x 2, 3 x 10 sets

Long light sets of the basis to iron out any clunky bits and build strength gently.

[Tom M-W]

Friday 21/8/09

step up swing skip 10 mins
circuit:
pull up 3x5
leg raise 3x5
ring circuit 1x5
skip 1minx5
snatch 1minx5
step up 1minx5

Sat

step up skip farmers walks 30 min
dogs 5x5
step up / reverse lunge 16kgx2, 4/4 x 6
bw squats 10x5
face pulls 10x3

Sun

am: stepup skip sledge farmers walk 20 min
ring ciruit 1x5
face pulls 10x3

surf

pm: skip stepup swing sledge farmer walks 'tucker' crawls 30 min
face pulls 10x3

Tues

skip stepup swing snatch m.ball press farmers walk 10min
OH squat 16kgx2, 5x10
C&J 16kgx2, 5x10 (shoulder felt good - see how it is tomorrow- promising!!)
hang 30secx4
snatch 20kg 3minx3
swing 16kg 10min
sledge 5min

[Tom M-W]

Thursday 27-8-09

M.ball-curl-press-slam stepup snatch farmers walk: 15 min
2H press 16kg 10x5
dogs 5x5
clean 16kgx2, 1minx10
snatch 16kg 5min
skip farmers walk stepup M.ball-curl-press-slam: 15min

[Tom M-W]

Sat 29/8/09

skip stepup swing snatch C&J M.ball-curl-press-slam farmers walk 20min
2H press 16kg 10x10
2H jerk 16kg 10x10
OH squat 16kgx2, 10x5
C&J 16kgx2, 10x5
snatch 16kg 15min
dogs 5x3
farmers walk 5x3

[Tom M-W]

tuesday 1/9/09

skip snatch C&J stepup 10min
C&J 16x2, 3min x 4
Snatch weight ladder 16 20 24: (3x5/5) 30x5
skip Mball-curl-press-slam farmers walk swings pushup dogs 15min
Bent press 20kg 3/3x4
pullup 3x4

[Tom M-W]

Thursday 3/9/09

snatch C&J swing mball-press-slam skip 5min
oa C&J 16kg 5min
C&J- OH squat- rack hold 20sec- 24kgx2, 1x15sets
2a press 20kg 10x5
oa C&J 20kg tabata 1minx10

Shoulder starting to feel normal again. Good to get back into some real training!

[Tom M-W]

fri 4/9/09

skip steup dogs swing c&j snatch m,ball-press-slam 20min
swing 24kg 1min x 10 (short rest)

Sat: Surf

Sun:

Surf

skip stepup snatch swing c&j 10min
C&J 16kgx2, 2min x 10 (short rest)
skip 5min
Dogs

[Tom M-W]

Tuesday 8/9/09

skip snatch C&J swing stepup 5min
C&J OH Squat 20kgx2 3x10 sets
push ups 3 x 10
OA jerk 24kg 1min x 5
OA swing 24kg 1min x 5
Snatch 16kg 6min.

[Tom M-W]

Injury HELL: Right shoulder playing up- rest & trigger point massage. Back to the good old (read: insanely boring) no overhead or heavy weights days for me. I think a few days rest will do, but I'm having one of those years! I feel the body is undertaking some major re-alignment, hopefully I come out the other end better for it. I really hope I'm healthy enough to compete in the NOV GS comp, and just be able to train fully. Blah blah blah.......

[Tom M-W]

5 days rest has helped. Shoulders felt pretty good, some trigger points in pecs, which I'm working on. It seems I can push the KB's pretty hard but surfing ain't going so well

Tues 15/9/09

Warm up

Circuit: 5 rounds (5min per round including rest.)
swing 24kg: 1min
jerks 16kgx2: 1min
OALCCJ 20kg: 1min
Dogs / hindu push up combo: 5reps (very slow)

LCCJ 16kgx2: 6min
Snatch 20kg: 8min

[Tom M-W]

Thursday 17/9/09

warm up - shoulder mob

Front & OH squats 16kgx2: 5/5 x 10sets
dogs: 10
OA press 12kg: 100 (5/5)
LCCJ 16kgx2: 3min x 5
push ups: 5 x 3 (shoulder still a bit grumpy with these)
OA jerk 20kg: 5/5 x 3

Swing skip: 5min

[Tom M-W]

Fri 18/9:

Bodysurf

Sat 19/9:

Warm up

Circuit = 15min
swing 24kg
jerks 16kgx2
OALCCJ 20kg

Dogs 10x3
snatch 16kg 5min

Mon 21/9

Bodysurf

Tues 22/9

Snatch 20kg 4min
Clean 16kgx2 3minx5
OALCCJ 24kg 2minx5
Dogs, hang, stretch
Swing 16kg 5min

Wed 23/9

Circuit: skip swing 24kg m.ball slam stepup dogs- 40min

[Tom M-W]

Just trying to spend a lot of time under the weights at the moment, strength feels good, but hands are cramping up. Hence continuous circuits and 5min + sets to re-acclimatise. Getting there! I think the 'no hang rest' is going to slow me down in the comp situation. I found hang resting was really good for active recovery, whereas rack or lockout less so. Well see!

Thurs 24/9: surf

Fri: skip mball slam swing stepup 25min

Sat:

warm up / mob
snatch 16kg 5min

20 min circuit:
swing 24kg
Jerk 16kgx2
OALCCJ 20kg

hindu push up 5x3
ring pull ups 5

Sun:

warm up
OALCCJ 20kg 5min
LCCJ 16kgx2 5min x 4
snatch 20kg 5min

[Tom M-W]

29/9:

warm up / mob.
OH squat 16kgx2 10x5 sets

20min circuit:
swing 24kg
jerk 16kgx2
OALCCJ 20kg

Snatch 20kg 1min/1minx5

1/10: (holiday- took 16kgx2)

LCCJ 16kgx2 5minx3

Snatch / OALCCJ 16kg: 20min (10min/10min - no rest)

2/10:

4km run / 4km walk, kb mixed bag 10min

3/10:

LCCJ 16kgx2: 1minx15
snatch 16kg 10min

6/10:

am: surf
pm: warm up / mob.

Xworld comp: LCCJ 16kgx2: 95 (10min)

10min circuit:
swing 24kg
jerk 16kgx2
snatch 20kg

stretch / mob.

[Tom M-W]

9/10/09:

20min circuit:
step up
swing 24kg
jerks 16kgx2
OALC 20kg

Snatch 16kg 7min

10/10: body surf

11/10:

am-surf

pm:

Clean & press 12kg 5min

25min circuit:
swing 20kg
jerk 16kgx2
snatch 20kg
OALC 20kg

skip 5min

13/10:

20min circuit:
OALC 24kg
OH squat 16kgx2
swing 20kg
step up

OA snatch, jerk, press 16kg: 8min.

15/10:

LC 20kgx2 1min x 10
push up / pull up: 15/15

15min circuit:
swing 24kg
snatch 20kg
split jerk 16kgx2

[Tom M-W]

16/10:

30min circuit:
stepup
skip
swing 20kg
OALC 20kg

18/10:

warm up / mob

LC 16kgx2 2min, 3min, 5min
LC 20kgx2 1min x 5

OALC 16kg 15min

skip swing stepup 10min

20/10:

warm up / mob

30min circuit:
swing 24kg
OA C & J & OH squat 24kg
jerks 16kgx2
snatch 20kg
stepup

skip swing stepup 10min

22/10:

C & J & OH squat 24kgx2 1 x 30 sets
swing 24kg 1min x 10

[Paul in Hobart]

Travelling well Tom , presume the shoulder's holding up?
Not logging surfing , or is that active recovery? ;)

Shippie's has been huge of late , not that I've been anywhere near it
http://www.youtube.com/watch?v=QJWNVpVjY2A

[Tom M-W]

Cheers Paul,

The shoulders are getting there, not 100%- push ups heavy press still a bit sore. But no problem for LCCJ 16kgx2. In hindsight it was helped me re-think my program, and the long circuits I'm doing seem to be a great way to develop GS/general endurance- blah..... you know what I mean! Just doing more swings (especially with 24kg) has been an eye opener- hard work for mins, no rest at all, and hitting most of the right spots. Also, I'm not getting too LC minimalistic, which I think I can become.

I'm contemplating getting back on the 'old' Clean sets (30sec work, 15sec rack, 15sec hang) & jerk / rack method, but feel I'm traveling well so if the wheel ain't broke............. I'm sort of waiting for my body to get right before I really push it, then I'll contemplate LC 20kgx2 (which I should test!) No hurry!

Do you have an opinion about doing tabata 20/10x8 sets but instead of putting the bells down resting in the rack. I'm thinking it could be a good way to work a good pace and develop the rack- 3-5 sets of that would be effective- No??? I'm hoping to be doing a 11-12 rpm for the Nov comp- so a high cadence is important. Hoping for 110-125 reps- if fully fit. Maybe dreaming- but..... might as well!

Surfing- I just haven't had a surf for 2 weeks- looking after the kids last weekend- but hoping to get wet on the weekend. Shippies is a crazy wave, and even pro's avoid a place like that. Serious skill and balls to ride that place over head height- lots of steps and boils and god knows what else to smash you. I surf a local wave that can have a tube like that, but it's sand bottom rather than solid rock! That's where I did my shoulder.

Nice to hear from you,

Tom

[Paul in Hobart]

Do you have an opinion about doing tabata 20/10x8 sets but instead of putting the bells down resting in the rack. I'm thinking it could be a good way to work a good pace and develop the rack- 3-5 sets of that would be effective
Tom I have used that plan to good effect ; it is "shoulder sparing" when you are using 2 bells. Resting in the rack whilst breathing heavily develops the ability to "relax" because with another interval to follow , you have to gird your loins as it were.
Give it a try and report back. You can use OAJ to develop OH endurance.

cheers , paul

[Tom M-W]

23/10:

stepup snatch skip 20min
rings
a few presses. 16, 20, 24kg- most for a long time!

24/10: surf

25/10:

Warm up / mob

LC 20kgx2 5min 30 reps
jerks 16kgx2 5min
snatch 16kg 5min
LC 16kgx2 5min

skip swing stepup 15min

27/10:

warmup / mob.

25min circuit:
swing 24kg (30s/30s)
squat 16kgx2 (10reps)
snatch 16kg (1min/1min)
jerk 16kgx2 (1min)
step up (1min)

OALC 24kg 2min x 5 set

skip 5min

[Tom M-W]

29/10: Very sore r. traps / neck- no kbs

Cardio circuit: skip BW jumps, hops, burpee, inchworm, TGU, squats, leg raise, etc,, ab wheel 35min, surprisingly good workout.

31/10:

surf

30min circuit:
swing 20kg
jerk 16kgx2
snatch 16kg
stepup
ab wheel

skip swing 10min

1/11:

warm up

LC 16kgx2 3min x 5 (12rpm+ max pace, 2min rest) felt good!
hang 30sec x 3

15min circuit:
mball slam, v high stepup, skip, swing

[Tom M-W]

2/11: body surf

3/11: Warm up/mob

30min circuit:
step up
farmers walk
OALC 20kg
OH squat 16kgx2

skip swing 15min

4/11: Judo

5/11: skip H.stepup 22min. bench jumps 10x3

6/11: warm up / mob

30min circuit:
swing 20kg
jerk 16kgx2
snatch 16kg
H stepup
farmers walk 24kgx2
agility jumps (otherwise known as albi tramps)

skip m.ball slams 10min

8/11: very hot, poor sleep...blah

LC 16kgx2: 2min, 3min x 4 a struggle r. shoulder, etc

20min circuit:
hang
skip
swing
m.ball slam
stepup
ab wheel

* shoulder sore- over doing the training- need to re-assess and do some healing.

[Tom M-W]

9/11 - 15/11: Took a week off the Kb's / anything that hurts my shoulder / neck / traps, etc. Therefore did cardio and BW squats, lunges, jumps, sit ups, ab wheel, leg raises, etc.

17/11: reintroduce Kb's 12kg 16kg, pushups.

C,J, OH squat, push up 16kgx2 3x10sets

25min circuit: skip swing, stepup, agility jumps, hanging leg raises.

[Tom M-W]

18/11: Judo
19/11: warm up / mob, LC 16kgx2 2min x 5. 22min circuit-skip snatch stepup farmers w. Visit Osteo advices 2 weeks off weights / OH, and to moderate training in general (re: swim, yoga)
20/11: Warm up / mob, skip stepup 20min.
21/11: swim 1hr
22/11: warm up/ mob, BW-OH squat, lunge, broom stick oly snatch, windmills. Skip stepup 30min. repeat BW movements.
23/11: swim
24/11: 2nd opinion re: shoulder, confirm problem, no OH for 2 weeks, moderate training especially OH. BW squats, lunges, windmill, etc. Skip stepup 15min, seal pose 30secx4
25/11: swim
26/11: Bw squats lunges windmill seal x3. skip stepup 30min.
27/11: swim
29/11: skip BW squat 25min.
30/11: swim
1/12: Bike. stepup BW squats lunge skip 15 min. swim
2/12: swim
3/12: skip stepup 25min -am. skip BW squat lunge 10min-pm. BW 85kg win a bet with my brother- lost 13kgs.
4/12: skip 20min
5/12: swim
6/12: skip stepup farmers w 30min. Fitball, stretch / mob.

[Tom M-W]

7/12: swim- resumed freestyle- OH fine. Played down ball at work, shoulder / hip / quad not happy. Me not smart.
8/12: fitball- mob / strength / flex. 12kg & 16kg swing, clean, BU clean 10 x 1 each, skip 2H high swing 10 min.
9/12: swim- hip / quad sore re: downball- very frustrated with injuries.
10/12: very light, non-strenuous: fitball, 12kg swings, cleans, BU clean, high swing. BW- squat, lunges, lateral squats, oly snatch. Bent press 12kg 5/5x1 (experiment re: shoulders- feels like it opens them up?? very cautious!)

[Tom M-W]

11/12: KB's 12kg & 16kg- basic movements, 16kg x 2 C&J a few, not great -pulls the shoulders in on the rack. Need to leave for awhile. Skip 10min. BW squat, lunge, oly snatch, side lunges with bend (hips / yoga)
12/12: fitball, BW squat, lunge, oly snatch, side lunge, lateral squat. KB 12kg basics. skip 10min.
13/12: fitball. KB 12kg basics, bent over rows 5/5x3. circuit- skip swing stepups farmers walks, scapulae pushup (only top end of push up) renegade row 45min. bent press 12kg 5/5x2.
14/12: face pulls- 10x3. scapulae pushups 10x3.
15/12: fitball. scapulae pushups 10x3. face pulls 10x3. BW squats lunge lateral squat oly snatch side lunge. circuit- skip swing 16kg 2a high swing 20kg 25min.

notes: Trying to open my shoulders up, and avoid aggravating them- this proves quite difficult! The rack position with 2 bells seems to bring my shoulders forward and create some impingement- I'll stick to single arm-mostly swings for now.

[Tom M-W]

15/12: swim
16/12: face pulls, scap push up, fitball
17/12: face pulls, scap pushups, fitball. KB basics, bent press. Circuit: skip, 2A high swing 20kg, fitball jack knife 25min. pm: fitball
18/12: am: power band face pulls rows squat. circuit: skip swing H swing row 30min
pm: fitball, scap work. band rows squats. rings (test: OK) 2A H swing 24kg (test: OK.)
19/12: scap pushups facepulls. Mob steps varities. skip stepup 10min. swings. fitball. band squats. 2A Hswings 20kg. band rows.
20/12: am body surf- back in the water- YOU BEAUTY!!!!!pm: Mob/warmup (steps / scap / BW squats lunge oly snatch fitball) circuit: fitball knee balance, band rows pulls, skip, 2A swing 20min.

notes: started incorporting power bands and 'inside outside' & 'magnificent mobilty' DVD movements. Found the resistance bands much harder than I thought they'd be. The only use for the purple band was squats, however that is a great way to get around my shoulder prob. with KB squating. Bands will help rehabing shoulder, upper back development, etc. Shoulders managed the body surf pretty well, the odd niggle but OK.

[Tom M-W]

21/12: surf. Mob, warm up, scap pushups face pulls, fitball, KB basics. 20min Circuit: skip, swing, stepup rows.
22/12: scap, mob steps, fitball. skip stepups 10min.
23/12: surf (stand up 1hr until shoulder got sore, body board 1.5hr.)
24/12: saw Gary Hamilton (Roger Federers masseur) checked out shoulder, treatment, and advises shoulder / core exercises. shoulder ex. plank, seal, bridge. BW squats, lunge, oly snatch. circuit: skip H swing stepup rows band squat 22min. KB basics.
25/12: shoulder ex, scap ex. plank seal bridge. circuit: skip stepup, KB swing, clean, snatch, C&J, C&P, rows 32min.
26/12: body surf. shoulder ex.
27/12: shoulder ex. fitball. circuit: skip, 2A swing 24kg, stepup, rows, plank seal bridge 30min. OH squat 16kgx2 10x3, v. basic rings, snatch 16kg 5/5x1. stand up surf- very sore shoulder!!!!
28/12: shoulder / scap ex. fitball. circuit: skip stepup rows 25min.
29/12: shoulder / scap ex. Body surf.
30/12: shoulder / scap ex. fitball. Bodysurf.
31/12: body surf. shoulder / scap ex. seal bridge plank. BW squats lunge. OA KB 16kg swing, snatch, clean, C&P, C& bent press 5/5x1.

Notes: Banned myself from stand up surfing until shoulder is improved (see 27/12.) Probably needs a month or 2.

[Tom M-W]

1/1: bodysurf. shoulder scap ex. fitball. circuit: skip swing stepup row 15min. plank seal bridge. band squat. bent press 16kg 3/3x1 20kg 2/2x1, 24kg 1/1x1.
3/1: shoulder scap ex. circuit: plank seal bridge oh squat 16kgx2 skip row 15min. KB. mob strides. Bodysurf.
4/1: shoulder scap ex. circuit: skip 2A swing stepup row scap H2H 15min.
5/1: bodysurf. circuit: row 2A swing stepup scap H2H plank seal bridge 25min. band squats, bent press 16kg 3/3.
6/1: shoulder scap ex. circuit: skip bent press step up face pull scap H2H 20min.
7/1: bodysurf x 2
8/1: shoulder scap ex. mob strides. fitball. rings. KB.
9/1: shoulder scap ex. mob strides. circuit: skip swing stepup row scap H2H speedball 30min. OA KB 24kg swing snatch clean jerk bent press (a little feeling in neck trap shoulder but minimal- keep to V. low reps)
10/1: body surf x 3.
11/1: shoulder scap ex. fitball. circuit: swing lunge row 10min. fatigued from 10/1.

Notes: shoulder feeling better from not stand up surfing, many more pain free days / workouts / etc. Still a long way to go. Shoulder hurt from screwing up speedball (birthday pressie) Need to watch over doing it in the surf. Neck quite sore.

[Tom M-W]

12/1: swim. circuit: swing, lunge, row 10min. speedball.
13/1: bodysurf. speedball, fitball. KB 20kg basics, 16kgx2 OH squats, hanging leg raise, OA 20kg squats / lunges, scap H2H, dogs.
14/1: shoulder scap ex. circuit: skip swing row scap H2H plank seal bridge 25min. a few push ups, speedball.
15/1: bodysurf. speedball. OH squat 16kgx2 5 x 10. scap H2H. OA M.press 16kg 3/3x5. OA 24kg swing clean snatch jerk 3/3/x1. chin ups 3x2.
16/1: speedball. circuit: skip swing stepup scap H2H face pull 20min. knee pushups 15.
17/1: circuit: skip clean stepup face pull scap H2H 20min. plank seal bridge. shoulder scap ex. bent press 16kg 10/10. speedball.
18/1: speedball, fitball, KB's
19/1: shoulder scap ex. circuit: skip swing BU clean stepup face pull scap H2H row 30min. OA OH squat / lunges 24kg 1/1 each x 10. speedball. swim.

[Tom M-W]

20/1: shoulder scap ex. body surf.
21/1: shoulder scap ex.circuit: skip stepup swing BU clean face pull scap H2H 20min. speedball.
23/1: shoulder scap ex. scap H2H face pull. Swim OH squat 16kgx2 3x7 OA OH Lunges 1/1 -1/1 x 7 speedball.
24/1: skip swing BU clean 20min. speedball.
25/1: body surf.
26/1: Shoulder scap ex. circuit: skip BU clean stepup face pull scap H2H row 30min. speedball.
27/1: swim.
28/1: shoulder scap ex. circuit: skip swing clean snatch stepup face pull scap H2H row farmers walk speedball 40min. Push up variations & pull ups - very good improvement- time to add to main training work- low reps sets to start with.

Notes: slow improvement. Still have sore neck & traps, but have improved in all areas. Push ups today was very good, first time in a year to do 10 push ups (plus other scap types) pain free. very happy!

[Tom M-W]

30/1: mega bodysurfs (x3)
31/1: shoulder scap ex. face pulls, scap H2H, pushups. fitball. KB basics
1/2: swim
2/2: shoulder scap ex. pushup variations. KB basics. circuit: OA OH lunge 24kg, BU clean 16kg, stepup, hang leg raise, face pull row pushup. speedball.
3/2: Judo- very restricted session but still very sore next day. probably should only do general S&C. No contact.
4/2: bodysurf. shoulder scap ex. face pulls. KB basics. speedball.
5/2: swim. shoulder scap ex. scap pushup variations. circuit: skip OA swing stepup scap H2H seal 25min.
6/2: bodysurf.
7/2: shoulder scap ex. OA lunges x ladder 16, 20, 24kg 1/1 1/1 x 5. pushups 5x5. face pulls 10x3 skip 5min.
9/2: speedball. shoulder scap ex. circuit: face pulls 10, scap H2H 10/10, pushups 10, seal 1min x3 sets. OA C&P 16kg 10/10 x1, snatch 24kg 5/5 x 1.

Notes: Shoulder didn't cope with a very light session of judo. Sore quad, hip flexor needs rest / light work for a few days re: extra swimming, bodysurfing with flippers etc.

[Tom M-W]

31/1: shoulder scap ex. face pulls, scap H2H, push up variations, fitball, KB basics.
1/2: swim
2/2: shoulder scap ex. KB basics. strength circuit: OA OH lunge 24kg, BU clean 16kg, stepups, hanging leg raise, face pulls, row, pushups x 4 sets. speedball
3/2: Judo- very restricted session.
4/2: bodysurf. shoulder scap ex. Kb basics. speedball.
5/2: swim. sholder scap ex. push up. circuit: skip, 2H swing, stepup, scap H2H, seal- 25min.
6/2: bodysurf.
7/2: shoulder scap ex. OA lunges weight ladder 16, 20, 24kg 1/1 - 1/1 x 5. pushups 5x5. face pull 10x3. skip 5min.
9/2: speedball. shoulder scap ex. circuit: face pull, scap H2H, pushups, seal X 3sets. OA C&P 16kg 10/10x1.
10/2: judo - V. resricted. Shoulder scap ex.
11/2: Bodysurf. shoulder scap ex. Face pulls 10x3, push ups 5x5.
12/2: speedball. circuit: skip, snatch, stepup, facepull, pushup, row=25min. OA OH squat 24kg 3/3x5.
13/2: bodysurf. shoulder scap ex. facepulls scapH2H pushups, surf jump ups, fitball push up holds, burpees, Kb basics. Mini strongman; 1min/1min jerks 16kg: 17/17 cleans: 20/20.
14/2: stand up surf- shoulder improved, fatigued after 1 hour. shoulder scap ex. facepull pushup fitball pushup holds. speedball farmers walks.
16/2: shoulder scap ex. circuit: skip, OA OH snatch/lunge 24kg 1/1 1/1 x 5, pushup 5x5, OA swing, fitball pushup hold= 25min. speedball.
17/2: core ex. class (with work.) Judo.
18/2: skip, farmers walks 20min. facepull 8x3, pushup 5x3. speedball.
19/2: bodysurf. shoulder scap ex.
20/2: shoulder scap ex. circuit: skip, C&P, stepup, farmers walk, fitball pushup hold=20min. snatch 24kg 5/5x3. bodysurf.
21/2: speedball. OH squat 16kgx2 5x5. pullup 2x5. bent press 20kg 2/2x5
23/2: swing, skip.facepull, scap H2H: 20min.
24/2: core ex. class. Judo.
26/2: surf & bodysurf. shoulder scap ex. snatch/lunge 20kg 5/5x3.
27/2: bodysurf.
2/3: circuit: skip, C,P&lunge 24kg. facepull, pushup= 20min. OA swing 24kg 30sec x 5. C&J 16x2 10x1 (felt pretty terrible- OA better.)
3/3: core ex class. Judo.
4/3: shoulder scap ex. circuit: skip, snatch, stepup, facepull, scap h2h, row=25min. Bent press ladder 16, 20, 24 1/1 each x 3
5/3: bodysurf.
6/3: skip stepup Kb's= 15min. facepulls fitball burpee x 3sets. rings (not good.) C, P, lunge 20kg 1/1 x 10.

Notes: steady progression, shoulder scap ex. working well. shoulders / pecs get tight if I stand up surf for over an hour or get to excited / ambitious when grappling.

[Tom M-W]

G'day, been awhile!!! I got tired of posting my rehab workouts of little interest to myself or anyone else! haha.
However, I'm making pretty good progress. I've been envious of the recent GS/strongman comps and are plotting some way I can joint in. At the moment a pissy strong man set, with maybe a 20kg or 24kg might be possible and for GS with my OH problems maybe just maybe the odd 16kg snatch set or a OA C&J 'anyhow' might not wreck my shoulders!

The good news is that I can now use the KB's pain free and are adding some weight (very carefully,) The other day I did a set of oa C&J 20kg 5/5x5, then finished off with a few oa C&J with a 28kg. This is a big improvement. I also continue to be the butt of all the broken old man jokes on the judo mat, but I do my best to ring their necks when it's time to sparr!

All the best, the KB 'lurker' Tom.