Ty's No Excuses Training Journal

[tyferrell]

Morning:
Chinups
dropset set1 - 40x1,25x2,15x3,x4
dropset set2- 35x1,25x2,15x3,x3
dropset set3 - 25x1, x4

singles with 10sec rest breaks 8x1

maintenance work with deep squats

[tyferrell]

Real shitty start here. Left leg felt horrible at all three joints. Settled for a lot of drills Grey Cook style.

[tyferrell]

Just some Yoga-Hybrid work this morning. Left leg feels sore and tight unknown cause.

[tyferrell]

Just more boring drills. Attacking assymetries and bad motor patterns as much as possible in a very limited time window.

1. 1leg hops to stabilize 4x4ea
2. DB Turkish Getup 30lb x4ea (right arm up I can only go halfway)
3. Inchworms 3x4

[tyferrell]

Turkey day...staying active and earning my share of food tonight

[tyferrell]

Changing things up a bit. To save time active/dynamic drills will be done EOD.

2sets to SD- slight discomfort approx 60sec rest breaks
1. Gorrila Squat Touchdown with Torso Rotation - didn't get low enough to pull it off -2x2
2. Plank with knee tuck -leg lift - leg curl 2x4,x6
3. Capoiera Style 1 leg squat to rollovers 2x6,x12
4. Inverted planks to hip raise x5,x7 - left QL area on fire when sitting on first set
5. Inchworms to 1Leg Lift 2x4
6. 1Leg Bridges x8,x6
7. Handstands x2,x2
8. Splti Squats with twist x5each side

[tyferrell]

Circuit
1. Tuck Jumps 3x5,6,6
2. DB Bench Press 1x150x5,2x180x5,x5
3. Tuck Jump with heel kicks 3x5,6,6
4. BB Rows 3x185x5,4,3
5. Rim Jumps 3x6

[tyferrell]

Circuit: to SD
1. Side Plank - 20sec/25sec
2. Bulgarian squat with rotation -5ea,x6ea
3. Pushup to hand walkouts -x4,x3 - outside of left knee pain
4. 4 Count ginga -x6rounds,x8
5. Plank leg lift to abduction -6,x5-gun shy of left groin
6. Dead bugs 1arm - x6ea,,x7ea-right high VLO fatgued very quickly

[tyferrell]

S.S. 2min rest breaks
1a. Chinups - 4x6,6,5,4
1b. ! Arm DB Pressed 65x4ea,70x2ea,75x1ea,75x1ea (right side seemed weakest)
2a. DB Curls 120x1,110x2,110x1,110x2
2b. Russian Press with DB from W Cobra position 10x6,20x3,20x3,x6

afternoon: squat thrust and pushups for 2sets
set1- x10
set2- x12

[tyferrell]

2sets D to HD- high discomfort approx 60sec rest breaks

1. Gorrilla Squat Touchdown with Torso Rotation -
set1 - x5 (1set unable to get low and keep back straight)
set2 - x5 able to get down further probably from a result of neuro and muscular warmup effect - did additional reps with left heel raised only and I was able to get the same results as with both heels raised. Did the test with right heel raised and was not able to get down further - left heel rotated inwards. During test right hip area above rectus femoris felt a small shock of pain. This has happened before while sleepin in a more severe form. Nerve sensors could be damaged near area or around lumbar spinal area.
2. Plank with knee tuck -leg lift - leg curl
set1 - x10
set2 - x10 - while right leg supports I had to mentally tighten core to keep right hip from dipping down and rotating leftward
3. Capoiera Style 1 leg squat to rollovers 2x6,x12
set1 - missed set
set2 - x12
4. Inverted planks to hip raise
1set - x7 no QL pain this time but felt tension in left peroneal area and right arm was off near arm pit
set2- x8 no calf problem and this time left side near armpit did feel dull pain
5. Inchworms to 1Leg Lift 2x4
1set - x7 - left ankle area and calf tight during support
set2 - x5 - drive heels into ground this time
6. 1Leg Bridges x8,x6
set1 x6each
7. Handstands x2,x2
set1 - x2 took 3 tries to get in position - right leg is always back will try to alternate this
8. Splti Squats with twist x5each side
set1 - x7 with left fwd - left hip/adductor area felt tight - x7 with right fwd - tension in left achilles area and more unstable


Notes- during set break AIS - left foot feels as if in a high arched position in comparison to right foot. Noticed more during Soleus AIS