Steve's Saga

[Steve Rogers]

05:15 @Home

Body weight 213.0

Warm-up

Power Clean 45*10, 130*7, 130*6, 130*4

Standing Press 45*10, 90*8, 90*6, 90*4

Front Squat 45*10, 95*8, 95*6, 95*4

Lying External Rotation L 11*30, R 11*30

Half Quad Extension L 100*30, R 100*30

NB. I had a PT session yesterday and my therapist tried a different method of taping my right knee to improve alignment and patella tracking. It seems to be working and I got more depth in the front squat than I ever have. All weights in pounds.

[Steve Rogers]

05:40 Warm-up

10:00 Highland Games practice at Side Creek Park in Aurora

Overhead, Braemar and Open Stone with 16# stone 19-22'.

28# Weight for Distance (standing, no turn) 20'.

42# Weight for Height, never got it over the 10' bar, but came close a couple o f times.

16# Hammer, about 50'.

[Allen Yeh]

How has your highland prep been going?

[Steve Rogers]

Originally Posted by Allen Yeh

How has your highland prep been going?

Slowly. I may be trying to do too many things at one, rehab the right knee and left shoulder (and prehab the the other knee and shoulder), get stronger, and learn the HG events. I'm at the point where I'll shift to strength maintenance and begin concentration HG specific training. There's enough technique to learn that I don't want to throw by myself too much, so I'll begin doing some drills during the week and try to make some practice sessions with more experienced throwers who can critique my technique. I'm getting my feet wet this season and seeing how my body stands up to the stress of throwing. My competition goal for the year is not to be last in everything.

[Steve Rogers]

05:15 @Home

Warm-up

Dead-lift: 135*5, 250*5, 225*5

Standing Press: 45*5, 95*5, 85*5

Kettlebell Swings: 24 kg., 1 min., alternating hands every 5 reps.

Lying External Rotation: Left 11*30, Right 11*30

Half Quad Extension: Left 100*30, Right 100*30

NB. Trying out Pavel's ideas in "Power To The People". It looks like travel may preclude Highland Games competition before late July so I'll continue strength emphasis for a bit longer. His recommended program uses just dead-lifts and side presses. I'm substituting the standing press with two hands because my left shoulder is still too weak for a side press with a 45# bar and I like kettlebells better for asymmetrical loads. He's probably right that the side press is good for the rotator cuffs, so I'll try them at a later date. I added the kettlebell swings for a little metcon and HG drill. The weight for height is much like a one hand KB swing that just keeps going up, letting go as it gets directly overhead.

[Steve Rogers]

05:15 @Home

Warmup

Deadlift: 135*5, 255*5, 230*5

Standing Press: 45*5, 100*5, 90*5

Kettlebell Swing: 24 kg for 1 minute, alternating hands

Lying External Rotation: Left 11*30, Right 11*30

Half Quad Extension: Left 100*30, Right 100*30

NB. This is the first time I've deadlifted on two consecutive days. It'll be interesting to see how my body likes this.

[Steve Rogers]

05:15 @Home

Warm-up

Deadlift: 135*5, 260*5, 235*5

Standing Press: 45*5, 105*5, 95*5

Lying External Rotation: Left 11*30, Right 11*30

Kettlebell Swing: 24 kg for 1 minute, alternating hands

Half Quad Extension: Left 100*30, Right 100*30

NB. Third day of this and I'm feeling fine. I'll take tomorrow off except for physical therapy, then do this Friday and Saturday.

[Steve Rogers]

Yesterday - Physical therapy session. Discouraged that I'm not making significant progress on the ROM of my right knee. Taping the knee to twist the tibia slightly does help, so we'll keep trying that.


Today - 05:15 @Home

Warm-up

Dead-lift: 135*5, 265*5, 240*5

Standing Press: 45*5, 110*5, 100*5

Kettlebell Swing: 24 kg, 1 minute, alternating hands every 5 reps.

Lying External Rotation: Left 11*30, Right 11*30

Half Quad Extension: Left 100*30, Right 100*30

[Steve Rogers]

05:30 @Home

Warm-up

Deadlift - 135*5, 270*5, 240*5

Standing Press - 45*5, 115*3, 105*5

Kettlebell Swing - 24 kg, alt. arm every 5 reps, 1 min.

Lying External Rotation - Left 11*30, Right 11*30

Step Up - 8 in., pair 35 Dumbbell, (Right + Left)*10

[Steve Rogers]

05:25 @Home

Warm-up

Deadlift - 135*5, 275*5, 245*5

Standing Press - 45*5, 115*3, 105*5

Kettlebell Swing - 24 kg., alternate arm every 5 reps, 1 minute.

Lying External Rotation - Left 11*30, Right 11*30

Step Up - 8 inches, pair of 35# dumbbells, Left 15, Right 15

NB. Ending the 'Power To The People' experiment a little early. Pavel recommends doing at least 8 workouts in a cycle, but I think I've learned enough about it. My shoulder press stalled, but deadlift was still going strong. Multiple deadlifting days in a succession seems to work with the low volume. It helped that I started out with a pretty moderate weight. Considering the state of my left shoulder, I picked a more aggressive starting weight for the press which probably led to stalling out so soon. It's a nice, simple, pure strength program for a novice and could be modified for strength maintenance during the competitive season.