Semper Fi Conditioning

[David Boyle]

Originally Posted by Derek Weaver

I like KBs for a lot of stuff. One being that I deal with fairly persistent lower crossed syndrome considering I sit at a desk way too much, and the swing and snatch are good to help offset that, along with work on the hip flexors/quads and ITB.

The other is that I am able to press in a more natural line given flexibility level, past injuries etc than with a barbell.

Loading is an issue though.

You may want to check out some info on Eat Stop Eat as well. I like it in that I just don't eat for a day (I choose a day where I'm busy) and can go about the rest of the 5 or 6 days I am eating without any trouble.

Totally agree.

Will check that book out.

Thx.

[David Boyle]

100618

Fun Day

Cleans
135x5

Clean&Jerk
135lbs x 5 / 185lbs x 3

Clean & Front Squat

185lbs 3 x 5
Really dug doing front squats like this...and doing 3x5 again felt real good...and fun too.

Skull Crushers
75lbsx10
95lbsx8
115lbsx5

Behind Neck Press (triceps using dumb-bell)
75lbsx10
90lbsx8
105lbsx5

Preacher Curlzz
75lbsx10
95lbsx8
95lbsx7

Sorta of a conditioning set:

Power-Clean 185lbs x 5 + 10 Standing Bicept curlzz (65lbs x 10)
3 rounds...back 2 back.

Afterwards did some abs...(GHD and planks)

Fun day!

IF day 3...feeling really good.

[David Boyle]

100621

IF= 17hrs

Squat
45x10
135x5
185x5
225x5
260x3
275lbs 3x5
(going back to a SS method)

Kettlebell Clean/Press
24kg 5/5
24kg 5/5
40kg 1/1
40kg 2/1 + .5 rep (lost my tension on the second rep)
40kg 2/1
40kg 1/1
40kg 1/1

My goal is to get 5 x 5 with the bull-dog. Today was the first day working to that goal.

Conditioning:

Kettlebell Burpee Snatch x 20
1:07

10-9-8-7-6-5-4 (handstand push-ups) +
2-4-6-8-10-12-14 (pullups/deadhang up to 10/rest kipping)

Didn't have a lot of time to smoke myself...this was decent though.

Sunday 100620

Rest



Saturday 100619

3mile run. LSD pace. Enjoying the weather and all that.

(longest fast so far on IF. Went 21hrs)

[David Boyle]

IF 16hrs

Deads

135x8
225x5
275x3
315x3
355x5

On the second set of 355 I felt a pop in my lower back....really scared me. Back is still sore and feels like I just dead-lifted a house.

Hopefully it gets better. I report to the Staff Course next Wed.

[David Boyle]

Back getting better.

I got home and iced it, heated it, and had my daughters walk on it.

Last time I go in cold....

[Allen Yeh]

Check this out:

Mark Rippetoe:
Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.
The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.
After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.
This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.
It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.
This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.

[David Boyle]

Thanks

[David Boyle]

100623

IF 17 hours
(didn't each hearty enough last night...felt it during the training today)

Warm Up
3 Rounds Cindy + 10 Swings + 10 Halos w/ 24kg KB

Session:

32kg KB Clean/Jerk
10/10 Regular Cycle
10/10 Long Cycle
10/10 Long Cycle

24kg KB Snatch

20/20
10/10

Ring Dips
20/12

TGUs 24kg
5/5

Windmill 24kg
5/5

Farmers Walk w/ 24kg & 32kg x 2 (200yd each trip)

Back was tender...pace today was light.

[David Boyle]

Today 100625

IF=17hrs
Warm up

Jog, Back Pedal, Shuffle x 2
Squat Thrust x 10
Planks/front/side/back

Workout w/ Marines

"Murph" AS RX'D
(wearing boots, full uniform, flak jacket w/ sapi plates)

1mile run - 100 pullups - 200 pushups - 300 body squats - 1mile run

67:30

Not my fastest time...but I never wore SAPI plates w/ this workout either.

Big difference.

Had an awesome time with this....I'm going to start pt'n with SAPI plates more often.

RIP LT MURPHY.

[David Boyle]

Pic from yesterday. Before the pain

Uniform nice and clean.

...don't mind my j-low glasses...lol