Derek's Garage Experiment

[Arien Malec]

Yuck. Ease back into it.

[Derek Simonds]

Dang man, get better.

[Derek Weaver]

12/16/2011 Monday
I was doing body weight stuff + mobs, but I figured I needed to rest and finally kick it.

About 90% better I think.

Today :
Pull up ladders 4 x (1,2,3)
Band resisted push ups 4 x 6
Glute stuff, single leg deads (bw), split squats etc.

Ab wheel

Notes:
- Felt fine.
- Thinking of following a deadlift + bodyweight + kbs/rucking type of routine. Nothing overly stringent since I have training ADD and enough to distract me. Still early, and I've got a week or two of not killing myself with workouts to get through first.

[Arien Malec]

Originally Posted by Derek Weaver

Still early, and I've got a week or two of not killing myself with workouts to get through first.

Easy and slow.

How 'bout a DJ 40 day program? Or a PTTP variant? Something where you work on easy for a bit?

[Derek Weaver]

Originally Posted by Arien Malec

Easy and slow.

How 'bout a DJ 40 day program? Or a PTTP variant? Something where you work on easy for a bit?

Yeah, we'll see. I'll get bored at some point.

Right now, I'm working on loosening the left hip and ankle, and the right hip flexors. Strengthening and activating the right glute/hip extensors.

1/18/2011 Wednesday
Chins 3 x 7
Ring Push ups 3 x 10
Band Pull aparts 5 x 10
Miyagi's, Flutters etc on rings for whatever my abzzz could take.

Stretch.

[Derek Weaver]

1/20/2011 Friday
Screw around with bodyweight stuff. Still working on getting the right hip caught up/balanced/activated. Doing my best to stay away from other stuff until this begins to work out.

[Arien Malec]

Good move.

[Derek Weaver]

1/23/2011 Monday
Push ups 1-12-1
Diamonds x 22
Pull ups 1-3-1
Chins 1-3-1
Sternum chins 1-3-1
90/90 split suqats 3 x 8
Dips 2 x 8

Hollow holds, "squeezes" (from relaxed to hollow) etc.

[Derek Weaver]

1/25/2011 Wednesday
Lower volume version of monday. Tri's and shoulders kinda sore.

Pushups 1-8-1
Skip diamonds
Pull ups 1-3-1
Sternum Chins 1-3-1 (notes)
Chins 1-3-1
Glute and leg stuff. 50 air squats. Working on mobility, super light conditioning of the legs etc.

No reason to pull or squat with a barbell. Bodyweight variations are plenty right now.

Hollow holds x 28 secs, 19 secs, 23 secs, x 10 "squeezes or whatever they would be called"

Notes:
- I've been up for 22 hours as of this post. I did this at 1 am and zoned out during the chins. I may have gone: chins 1-3-2-2-1-1, essentially doubling the downside of the pyramid for both sternum chins and regular. Not sure.

[Derek Weaver]

PS
Slept about 6 hours, and woke up feeling like a million bucks. Short sleep, soreness about 90% gone.

On days that my ankles feel loose (probably to do with how my hips are feeling), I'm going to try and get some barefoot jogging on the grass. Gotta protect the soft tissues and eeeeeaaaaaase into it.

I don't think this will matter much if its a off day or not. Not strenuous enough to cut into recovery but enough to start working on conditioning in hopes of being able to run and condition more as spring and summer get here.