Part Two

Mike Sousa, Fabio and me in Venice.
A great day trio Fabio took us on and of course it involved lots of walking > We drive to Venice from Vincenza then too the vaporatoo( sp) down the canals to the far end of venice. Then we walked back. Again, no problem even with lots of small staircases all over the place as well as the two plus hours of walking back from the end of Venice. The knee is holding up well
Then dinner at El Filo and T Rex Steaks!

Then onto business again and Fabios Stength Congress with 300 attendees. I led the KB section on Satuday after listening to the legendary Boris Sheiko lecture on his powerlifting methodology and compare and contrast the entire gamut of powerlifting methods and styles!

Sunday

my talk on the Renaissance of Strength, Fabio translating

Saturday Fabio and I led the 300 (!) through basic KB training ending with a serious swing, plank, goblet squat workout.

What an amazing two weeks. I never ever thought I could handle this much work and walking, especially just nine weeks out of a TKR but it happened. And I can see now that it was just the beginning. Of many things.

We will be going back to Croatia and Italy next year for SFG 1 courses as well as some other projects Fabio and I cooked up. Israel SFG is coming up in 4 weeks and I can't wait for that, knowing so much more about how to pack and travel for events like this. Now that I can walk as much as I want to and am out of pain the game has totally changed. Its very very cool.

I did a lot of Original Strength work while I was there too, marching in place, crawling every day and it really got a lot done for very little time. Much more to explore here too ,especially for my knee flexion.

Got back to doing rocking this morning during my stretchout and it was much better than ever. Knees on two airex pads, and rocking with head nods with toes in dorsi and plantar flexion. The looser the quads and rectus are the better the knee bends.

Training today with Glenn

Snatches
16 kg x 5/5 x 2 SO TIGHT overhead :)
20 kg x 5/5 x 8 sets
20 kg x 20 sec snatch hold
24 kg x 20 sec snatch hold

 wow this took forever to loosen up but at the end, of course, things felt much better. haven't done a 24 kg snatch hold in forever. Had to get back to real training asap as I missed so much kb work these past two weeks

Sled pulls
60 lbs x 200 feet x 2= 400
60 lbs x 200 feet x 3= 600

1000 feet. wanted to scale down distance but it was too easy so I upped the weight.still easy

Barbell curls
45 x 10
55 x 8
65 x 8
65 x 6

Tricep extension
3 x 12

at least got it done but the jet lag and trying to get back on my WD eating schedule made the workout pretty week. Just the start.

 datsit
Sisu/

" A back of Iron and Legs that never quit" Pt One

( if she could do it, I could do it. Part of the 800 stair trip up and down I took in Rijecka, Croatia)

That's been my training goal ever since I read those words in Pavel's original Russian Kettlebell Challenge book.Most of the time in the last ten years I didn't think it was really possible but never gave up hope.

When I finally had to have my knee replaced I hoped it would facilitate that state of being but wasn't sure either. Going to both Croatia and Italy just nine weeks after that operation and walking climbing and moving more than I have in many many years let me know that not only is it possible but I am well on the way towards that goal.

The trip started out really well as I got to and through the airport which is a freakin' PR for me. I used to be dying by the time we got to the gate. Not this time. Walking fast through the airport unencumbered by pain was almost sublime. But it was the first of many sublime moments on this trip.

The flight over was easy. going through Amsterdam airport required almost as much walking as Frankfurt but again. no problem. Walking felt good, loose, easy. What a pleasure.And without the pain the stress wasn't there at all. No 'wondering how I could make it through the trip if I couldn't get through an airport'.

So wonderful not be limping, be standing out. Just being able to walk like a normal person.
Made it to Venice where our first view was amazing.

the view of pizza in Fabio's hometown of Vincenza was amazing too.

A four hour trip to Croatia the next day and while it was a beautiful city Kastav is nothing but HILLS AND STAIRS! Crazy amount of hills and stairs! I never could have made it without the knee replacement. No way. We had to walk up a slight hill to get to the first set of stairs to go DOWN to the stairs to go to the apartment which was UP stairs!

And everywhere in the town was stairs and hills and stairs and NO PROBLEM WHATSOEVER!!!!  Totally crazy as even on the last day before we left I was having to practice going down stairs. Now the stairs downward pattern still isn't perfect but I got it done. And up stairs was easy and strong/

The cert site was a mere 10 minutes walk away from the apartments but it was ALL STAIRS! 200 each direction. I thought about it but let fabio drive me the in the first morning. The candidates walked it from their site and then rewalked it to get lunch and then AGAIN to get home!

So at the end of the first day I walked them back to the apartment. again, no problem, after all that travel and a nice 12 hour day teaching and demo'ing

We had an incredible cert! the candidates were so well prepared, totally tough and had incredible spirit and passion!

PLUS fanny packs are still cool in Croatia!

Our view from our apartment in Kastav

My first walk up the 202 stairs from the cert site to our apartment


Once the cert was over we had the day off so we actually took an hour long hike on the eco trail right behind our place. Man I love having things so close and all in one place. Plus this city was built in the 13th century and is crazy  interesting from an historical perspective. So much stone and rock and basic construction that has stood the test of time. Love that stuff

And the knee was perfect. No pain and my walking was strong and steady. It seemed that the more I walked the looser the knee got and the more ROM it got. plus my body craved it.Walking felt better than anything else, standing, sitting or lying. Motion is lotion.

Tuesday Sasa graciously took us to Rijecka

Played with some creature at the top of Trsat castle ( LOTS of stairs, lol )

Sasa and I and the Lion of Italy, of all things. :)

Tracy at the castle

In down town Rijecka

Ok I'm tired, jet lag is kicking in. Part two tomorrow.

8 Weeks post TKR

For some reason I've been thinking it's nine weeks when we leave for Croatia but today is my 8 week anniversary of the replacement: Aug 21 to Oct 21. Very cool. Had a solid day today despite waking up late and not turning the coffee of! Ouch. I love my coffee and you would too if you got up at 4 am to get ready.

Started poorly and ended well. Since I broke my exercise bike at home I was really motivated to get to be able to turn the pedals on the recumbent at work, which, for some reason, I have not been able to do.

Until today :) Get the seat the right height with some cushions and NO problem! Actually got some resistance on it too ( level 3) which has not been possible with the home bike. This will work.

After the  bike did my 100 ups, then high stepping( onto toes) then 5 flights of stairs which worked better than ever and played on the concept 2 rower as well, which will help with knee flexion too.
. On the stairs had to lean into it a bit to get the pattern down. I have completely forgotten how to go down stairs after so many years of not doing it. Creepy, actually. Such a basic function, totally ( until recently) lost.

LOTS of stretching in the squat pattern, the lunge ( half kneel) pattern and isolated quad stretching with the leg  on a bench behind me. Tons of work.

Then, this afternoon


Clean and press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 3/3 x 8 sets

 this went well and the new( old ) groove seemed better than last week although done heavier. Just like it should.

Snatch Holds
18 kg x 30 sec
20 kg x 30 sec x 2 sets

these were much better and starting with the 18 was easier as the extra weight pulls my shoulder back more into the right position. This exercise sucks but it's one of those necessary evils.

Belt squats


put on the oly shoes and put a stick on the back to simulate a real back squat. Wow, this was tough! and the quads felt it. really tried to let the quads and hips open up in the bottom and I could really feel them stretch well. Just the beginning too. Love the shoes and I realized I was trying to get too much knee flexion instead of just getting it started with flexion and then sitting back against it  get more.

Again, never really had a normal squat pattern so this is all very new to me. My power squat pattern was more of a sumo deadlift with the bar on my back than a true squat and I don't want to go back to that again.

Crawls
 2 sets of 50 feet 
1 set of 100 feet (almost continuous)

!!! this was great and felt very smooth and strong. Love to crawl. didn't lift my head so much and hopefully my neck won't be so sore tomorrow.

well that's it for awhile. I'm off to Croatia and Italy for two weeks and pretty sure I won't blog at all while I'm there.Updates on Facebook though.

datsit
Sisu/

24 kg swings, some volume

It's been a pretty light week in some ways, heavy in others. I did a lot of demonstrating on Thursday and yesterday taught 24 PE teachers how to swing for an hour and half. So today was some higher rep/set one arm swings after last weeks  weight peak.

This was kind of a mini run through for next weeks cert weekend with three days of more than normal work loads and kb work and the knee and body held well. in fact, my energy feels the best it's had post surgery by far and my work capacity and endurance are peaking nicely.

Exactly what I hoped for prior to this trip. I will have some very long days in addition to the travel and I need to be ready for it.

am: HOT bath pre warmup and stretchout: this worked great. time to re institute it on sat am's

One arm swing
16 kg x 5/5 x 3
20 kg x 5/5/
24 kg x 10/10 x 10 sets
200 reps
10,600 ;) lbs

this felt perfect. light and easy and I wasn't breathing hard on any set at all. bell speed was excellent, bell height as well and all the parts held square very nicely.

Bench squats
6 sets of 10 with bodyweight

Close stance, Adidas Oly shoes and a oak staff for a bar. squat to 15 "  bench plus folded horse blanket. probably 16"  this was tough and the knee was working. warmed up well though after a few sets. Need the quad work and the squat pattern.

Bike
12 minutes then broke it! damn it! it's only a month old and something snapped. you get what you paid for but now I need a new bike. it didnt have enough resistance anyway for the long haul

barbell curls
45 x 5
55 x 5
65 x 5 x 3

this wasn't easy.

datsit
sisu/

long walk tomorrow then one more workout on Monday and its wheels up!

Kastav, Croatia

24 kg snatch

Good energy day today.Shoulders miraculously stopped aching the other day, must be all that overhead stick stretching I decided to revisit  :).Overall energy is definitely up.Back to pre surgery levels.

Snatch
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 5/5 x 8 
80 reps

these felt great. overhead position the best it's been in awhile. the most reps I've done with this in forever. Had more in me but it's a back off week.

Sled drag
230 feet x 4 laps 
these were easy

barbell curl
45 x 10
55 x 10
45 x 10 x 2

triceps extension, black band
4 x 12

mo betta'
bodyweight 152

datsit
sisu/

Press practice

Spent a decent amount of time stretching out the upper body yesterday and today and wanted to re groove my kb press. Since this is a de loading week and Glenn is as well, 20 kg seemed a good place to land.

I've decided to do more "touch and go" type clean and press, realizing that it is not "standard" to pass a SFG test but for my training it is much easier on my shoulders.Flexing the lat and launching it off that muscle 'misses' the delicate first part of the lift when my shoulders just don't like it anymore.
If I have to test it strict pause I can but just like paused benches they take their toll after awhile.

I want to get back to this form:

it definitely has a "give" to it at the bottom but that's ok,especially since I still can't do push presses.I am coming to the belief that super strict ANYTHING is just too hard on the joints over time. The more dynamic the lifts are the more load is spread and they just don't seem to hurt as much. But I'm old now :)I don't have much joints to grind anymore .

Clean and press

16 kg x 5/5 x 2

20 kg x 4/4 x 7 sets

The right arm ( this week) looks solid overhead but the left is wider than it felt when I was doing it. I decided to look down and forward again and it seems to give me more overhead ROM.The whole thing is more of  a 'tempo' press and perhaps that's a good thing, Either way it felt way better than it has in months.

Snatch holds

16 kg ( comp bell) x 30 sec

                           x 35 sec

                           x 40 sec

man these were tough . no wonder I stopped doing them ,lol. Seriously they have to be in the mix.

Step ups

11" box x 10, 12,  on both legs

12 " x 8 !

these are tougher than lunges and the 12" attempt was TOUGH. really worked the eccentric part too. Used the power rack to hold onto. on the right side I was basically doing a pistol! and it was strong, too.

Bench squats

15 " bench + horse pad x 10/10/ bodyweight

close stance, heels on 10 lb plates pause on bench. these were great . I will add them in on Saturdays from now on and work them hard

Crawling

4 laps of 40 feet. 

these felt great. smooth and strong.

datsit.

sisu/

Auto pilot

That's how the legs felt today and I have to say I haven't had this experience in 20 + years. After yesterdays pretty tough workout, and the fatigue from this last week it was the last thing I expected but as soon as I got the walk underway I knew I was in for a good one. Legs felt light and loose. The knee was locking out well and then re bending just as easily.

Great timing. All the phases of the gait were the best they've been since the surgery for sure, but as good as they've ever been, really. How cool.Ankle held up great too and that was a cause for concern the last two weeks but it seems to have adapted. All systems go for this two week adventure coming up fast.

Walked for 60 minutes and covered 2.7 miles. No stopping to stretch or do squats or anything else; just steady state walking. I had a great rhythm and wanted to keep it going.I remember when I was training for endurance running I would have the experience of being " out of body" looking down at myself as I ran. SO COOL. My legs just seemed on auto pilot and keeping them moving was literally effortless.

That's the feeling I'm going after  and this is a good sign. I just need a lot more miles in my legs.

Now icing and onto some serious stretching and foam roll work

EDIT:
15 min continuous cycling on stationary bike. Need to do this more, lol,

The Beast is back

I had hoped I would be able to work back up the 48 kg bell in my swings before I left on my trip to Croatia and I hit the goal today! One week early. I wanted to go for it today in case anything tweaked; I wanted to have more time to heal before the trip :)

But everything went well even though it was cold as get out and it took quite awhile to really warmup. Slept well though and woke up feeling pretty damn good after a long work and training week.

I felt like both Glenn and I over reached a bit at the end of this cycle but to my surprise I bounced back pretty well. Thursday was rough- very stiff tight and sore but Friday I felt great, especially my overall energy. Low energy was  almost the worst part of these last 8 weeks. I was tired all the time and the least effort required a lot of rest.

But this week started well and by the end I was feeling almost normal, energy wise. Just in time too.

It's so cool to be able to work the legs/knee hard one day and still being able to walk and train the next without spending hours on the roller, thumper or stretching. these things still need to be done but now everything is on a different level. An almost normal person level.

One arm swings
16 kg x 5/5/ x3
20 kg x 5/5
24 kg x 5/5
32 kg x 3/3
40 kg x 3/3
48 kg x 5/5 x 5 sets
50 reps
5300 lbs

Did NOT use the H2H transfer after the 32kg as I was not that confident and wanted to make sure, again, that I didn't tweak anything. My left to right transfer is solid; right to left not so much as my left shoulder tends to get weird mid air (!) and that makes the grab a bit precarious. Very happy with this effort but it was TOUGH and I was tired at the end.
Definitely didn't want a 6th set!

Two hand swings
40 kg x 8
48 kg x 8
56 kg x 8
         x 10

pooped! this was enough


Clubell shield cast
20 x 10/10
25 x 8/8 x 2
( superset with bike reps)

Barbell curls
45 x 5
65 x 5
75 x 5
85 x 5
55 x 10

solid! and a 5 rep PR with the 85 lbs. Superset with bike.

 datsit
Sisu/

Rebuilding my overhead position

With all my focus on my knee the last few months my overhead position has taken a beating.I stopped doing snatch holds and my press groove ended up being more in front than ever and that has tightened my up even more. This has to change! I've upped the overhead stretching as of today and did this snatch hold practice to get things going in the right direction.

Man! was this tough. It took almost five sets to let the bell settled behind me and get the upper back and scap to work holding the weight up instead of my front delts but by the end of the 10 sets it was much better overhead with less strain.

SO snatch practice will be these types of holds PLUS I have to add in a few sets of overhead holds as well for time, My shoulders feel better already.

snatch
16 kg x 5/5/ x 2
20 kg x 5/5  x 10 sets
100 reps
4400 lbs

Sled pull
60 lbs x 4 laps of 260 feet.

Bar Curl
45 x 8
55 x8 x 3

Leaning Triceps band ext
3 x 15, 10,10



SLed pulls :these were easy and strong but both Glenn and I are teetering on the edges of overtraining and need to do less, not more this week. Feels so great to walk without pain I can't even express it..

Knee is doing very well and ROM is increased a bit although I don't have a goniometer, to probably 115 at least when it's warm and perhaps a few degrees more. I am working it all day long with stretches and mobility work and a lot of squatting.

Very different technique now, toes OUT 15 degrees and leading with the knees trying to get as much knee flexion as possible

The bathtub is still the best place to work flexion as well as the car on the way to and from work where I pull the heel back as far as I can and hold it as long as I can before repeating . There is something about the Mustang's seat with the hip lower a bit than the knee that makes it easy to work the ROM without pain. :)

Body weight is up in the AM closer to 154 than 153 and I feel bigger and more solid again, not skinny. I could stay here for awhile and feel fine.

2 weeks to Croatia and Italy!

datsit.
Sisu.

32kg Press redux

After reading a comment on James Thomas SFG 2's Beast press on my FB time line I had a pressing epiphany.Takei Masushita made note that it was nice to see that James had his elbow facing forward as he pressed and a light bulb went off off for me regarding my left arm press, of late.
I was keeping my upper arm too angled across my body and  my arm was spinning out way to fat to get the all important vertical forearm necessary for a strong press. So now, as I cleaned the weight I made sure to keep the vertical forearm and the elbow facing forward before I pressed.

It worked like a charm! Last week I missed the 32 kg press 5 times in a row on my left side and today made it three times in a row despite being wicked tired!

The lockout was weak but the press was solid and it's a great beginning for my left arm. After all, the 32 kg is just 3 or so pounds light of a half bodyweight press for me right now. I'll take it.

Clean and press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 1/1
32 kg x 1/1 x 3 sets!
24 kg x 3/3 
20 kg x 3/3
         x 4/4
         x 5/5
lol, after crawling yesterday, and then crawling again this morning AND all the heavy swings this Saturday I was one tired puppy .Shoulders were just achy

Lunges Superset with Bike
sets of 10-12 each leg and 1-2 min on bike

knee was tired. did 100 ups, then rocking then crawling this AM. Also mini band leg curls for sets of  20 and lots of seiza and half kneel stretching

Back press
 two strands x 3 x 10

just tired :)

datsit
Sisu/

Sunday walk and stuff

 Did it right today and stayed in my neighborhood park instead of driving to the parcourse. Love walking on dirt much more than asphalt
Hot bath to warmup the knees then 15 minutes of stretching calves and hams' learned from last weeks mistake and it was a good idea. Much easier stride

Walk
5674 steps
58 minutes
2 miles
2.5 mph ave

then 3 blocks backward walking. also stopped each lap and did squats on toes for 8-10 stretch/reps. Finally got these in and they were very helpful.

200 feet of crawling! in sets of 100 ft.

this was very tough, I crawled the first set about 6o feet  then dropped into a squat stretch then finished. same with second set. yeow !

7 or 8 min on exercise bike. circles were good but legs were tired.

now foam roll and more stretching

bodyweight: 152.4

40 kg One arm swings.

This was a tough one. I've been fighting off a mild cold and then some heavy allergy stuff all week and even today I'm still at the tail end so this didn't feel "light". But each set got stronger and stronger so it all ended well. Plus overall energy stamina and endurance are all up.

Slept well and got my pre workout stretches and mobs in. it was a cold morning so I should have taken my passive warmup bath but was lazy. Not next time, it makes a difference.

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5+ 5 transfers
24 kg x 5/5 + 5 transfers ( more warmup)
28 kg x 5/5
32 kg x 5/5
40 kg x 5/5 x 10 sets
100 reps
8800 lbs

First set worst set is the new motto,lol. But it ended with last set best set so it was good

Two Hand swings
48 kg x 10 x 4 sets

ran out of gas for the 5th one but the other sets were solid. strong and fast.

Alternated reps on bike and Arm Casts
20 x 10/10
25 x 8/8
35 x 5/5

bike work is really coming along.still requires more warmup than I would like but I got down to the normal seat height and ankling at the end.This bike is flimsy so I have to make sure I don't break it :)

Barbell curls
45 x 5
55 x 5
65 x 5
55 x 12

these felt great. Overall things are coming together very well. Knee is feeling as close to a normal knee as I have felt in forever. Bodyweight is up to 152 in the AM which is up 2 pounds and I have three more weeks to get ready for Croatia and Italy! Want to be as strong and fit as possible for this trip and then the cert in Israel 4 weeks later.

datsit.
Sisu.

120 coming soon to a knee near me :)

20 kg snatch, sled press practice

Great day yesterday at my 6 week checkup. Made 110 degree flexion right on time. A 25 deg increase in three weeks, not bad if I say so myself. Now to make it 130 :)

Not great sleep last night from the DOMS from Mondays lunges, etc. But I felt ok, Just would like to get un interrupted sleep one night.

Snatch

16 kg x 5/5 x 2

20 kg x 5/5

         x 6/6

         x 7/7

         x 8/8

         x 9/9

         x 10/10

22 kg x 5/5 x 3

120 total reps.

left shoulder is still not as good overhead as I want it although right side is better. go figure

Left arm press practice
20 kg x 3
24 kg x 2
28 kg x 1

played with this a bit . felt solid. really dropped the rack position much closer to a GS one and it went well. thought I could get the 32 no problem.elbow stayed under the wrist on the 28 easily.

Sled pull

60 lbs x 200 ft x 1

          x 260 ft x 3 laps

up the ante a bit distance wise and it definitely made it tougher! good stuff though

black band triceps ext

1 x 20, 12, 11, 10

need the tri work again. this was solid gonna be sore tomorrow I bet.

endurance and work capacity slowly but surely coming back thank god/

32 kg Presses, lunges, crawls

Figured that doing heavy singles in the press today would make me less sore than the reps have done and I'm tired of having shoulders AND leg sore :)

So it was 32 kg since last workouts 28's was pretty strong. And it was strong today too; on my RIGHT side not my left, which pretty much sucked.

Clean and press 
16 kg x 5/5
         x 3/3
20 kg x 3/3
24 kg x 2/2
28 kg x 1/1
32 kg x miss left/1
         x miss/1
         x miss/ 1
         x miss/ 1
28 kg x 2/2 x 2
24 kg x 2/2 x 2
28 kg x 1/1

left side was totally out of it. I mean NOTHING. Bell didn't budge and elbow flew up! Went down in weight to try to figure out a groove and it helped a lot. My left side clean position didn't feel right all workout so that's what I focused on. Have to get the elbow under the bell much more than on the right.

Standing lunges Superset with bike
5 sets of 10/10 and 1.5 min

these went GREAT, the new closer stance repeated the success of last week. and ROM wa smuch better. Same on the bike where I was doing reps for all of Glenn's set as well. At the end took the height down to normal and it was fine. this was good although I am already at the limit of the tension for the bike :)

Back press
double strands x 10 x 3 sets!!!

don't know where THIS came from but it was the strongest it's ever been since I purchased them!

Crawl
2 x 50 ft. PR length
1 x 30 feet

this kicked my ass but is also getting much smoother and easier although it it still wicked hard.

Sunday walk

A pretty hard one today after yesterdays heavy work but good nonetheless. I drove to the Campbell Park trail to do compete a full loop and another goal accomplished. Wasn't bad at all but I think I like doing my laps around my park even better.

hate driving there, no parking and only decent dirt on the return route; just asphalt on the way out.
Took 30 minutes for my legs to warmup as well. NO stretchout first; an experiment. Calves, shins and knees were not as happy. Lesson learned, stretch out the feet and the calves before a long walk.

5,436 steps
2.31 miles
2.6 mph
53 minutes

Getting there but the hardest part is fitting in all the extra recovery work I need to do to help with the extra PT work I have to do :)

36 kg one arm swings

COLD morning so it was slow getting started.Had 36 kg swings on  my mind but wasn't sure if my grip would be good. Arms were still a bit tender from Wed 24 kg snatches :)

I was thinking of sets of five when I started but it felt strong so I laddered up

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5,6/6,7/7 x 3 rungs
108 reps
8532 lb

very very decent. Usually this is the weight where my grip starts to talk back to me but it was fine. better than fine/ STRONG! It's a a trip how having TWO sides that actually work makes the whole body SO much stronger but it seems to be the case and I never really realized just how much not having left lower body support was killing me :)

Two hand swings, ballistic
40 kg x  10
         x 12
         x 14
         x 10
         x 12
these were tough too and just a few extra reps made a good difference. The guys were using JS bands on their bell and I'm not ready for that but a few extra reps made it a wee bit harder

Two hand CB arm cast
20 x 10/10
25 x 10/10
35 x 6/6

nice! the arm casts, as opposed to the shields don't bother my wrists and lower forearms as much and they will help bring back some upper body mass

SS Cycle : alternate arm casts with a  few minutes on the bike.  easy spinning now.

Bar curl
45 x 5
65 x 5
75 x 4
     x 3

arms now showing fatigue from Wed and all today. that's enough. solid work though. Energy good all the way through workout

Bodyweight: 150.6  :(

datsit.
Sisu/

Snatch,lunges sled, bike and curls

Back to snatching today. LONG ass day and was tired at the start but as usual once I got going I felt tons better. Knee is improving daily still although ankle and foot are very tired from all this extra work and in a new position. Lots of stretching, massage and correctives to help that too.
Tracy's foot and calf massages are making an incredible difference :)

Snatch
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 5/5 x 5 sets
50 reps

Not a bad start at all. First time I've snatched in probably 6-7 weeks too. ever move feels different now that I have a totally different left leg and this is no exception. Felt good although I am a special kind of tight overhead! Not even close to enough focus and work on that area but I can only do so much

Stationary lunges

8 sets of 8-12 reps bodyweight SS Bike rotations 40-50 reps

got this figured out how to work it for maximum knee flexion and ROM . a CLOSE stance. basically try to touch the back knee to the front heel! crazy but it feels very good right now and front knee translation just happens, which is what I want.Very much an old bodybuilder Lunge ,lol.

Sled pulls
50 lbs x 200 ft x 5 laps
1000 ft no problem!

superset with more lunges

barbell curls SS with bike reps
45 x 10
55 x 8, 7, 7

curls were good and the extra bike reps were solid. decent ankle dorsiflexion today during the stroke and almost no shifting. semblances of ankling as well.

body weight is up 152.4  eating early mid and late and everything that appeals :) can't wait to stop this nonsense but it's what I have to do for now.

datsit

28kg long cycle press

SOLID workout but started slow. Good sleep last night and down to just 1/4 ocy before bed. Energy and pain levels were fine at work til my last client then things crashed a bit. Got a ten minute nap and a hot shower before training but things were dicey til I got started.

Can't wait to get this oxy shit out of my system for real, it's playing havoc with so many things in my body I can't believe it. From body temperature regulation, to sleep, to anxiety and agaitation, etc., etc.Thank goodness the pain is dissipating quickly and the healing is going well. Great to have done so well after yesterday's big workload.

One arm swing warmup; 16 kg x 5/5 x 2 sets

Long cycle clean and press
16 kg x 5/5
         x 3/3
20 kg x 4/4
24 kg x 3/3
28 kg x 2/2 x 5 sets
24 kg x 5/5
         x 4/4
         x 3/3

the 28's were all over the place although very strong. I was trying to push out and up and it kept swinging wide, especially left. then I went back to the 24 and basically pushed straight up and it worked great.

haven't been thinking or stretching my shoulders and lats much this last month and I can tell.hasn't been a high priority and it's been very cool that the shoulders haven't hurt. but time to get going on them again.

Belt squat
 24 kg x 12, 12, 10, 10

these were ok and deeper than prior tkr( Glenn says 3-4 "). felt ok but I think I'm going to go to box squats to work the depth more. just have to figure out how to load it a bit.

Crawls
 4 laps  of 30 feet with some rocking at the end of each lap

the best these have felt yet.

3 rounds of 50 reps on the exercise bike. rotations were much smoother than Sat and could do them in my vibrams which I couldn't sat. nice. even got some ankle dorsiflexion going. :)

back press
4 sets of 10 with blue band

suprsingly hard :(

BODYWEIGHT this AM = 150
mid day 152

getting back up there finally


datsit.
SISU

32 kg one arm swings, 44 kg power swings

cut back on the meds last night and slept poorly. it's so weird. once I get up and move around the calf/ leg feels ok but I can't find a position where it's good for more than a few hours. Got to fix that. No sleep sucks.

But strength was ok and was good as soon as I got going:

One arm swings
16kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5 x 8sets
          x 10/10 
100 reps
7000 lbs

no problem felt square and solid and my left leg tracked really well

44 kg Power swings
44 kg x 5 x 5 sets
25 reps
2425 lbs

these were surprisingly strong as well although the groove was hard to find for the first few sets. definitely different with this knee and the closer stance that I am taking in everything now

Alternate
stationary cycling ( 50-100 reps)

Barbell curls
45 x 10
55 x 5,6,7,8

Got the full revolution on first attempt, a very good improvement.

Curls felt strong too. wanted some higher reps

Six Point rocking 20-30 reps
Four point rocking 20-30 reps

both with neck nods.REALLY like these and crawling again. Really.

datsit
Sisu/

Four weeks post op

Good day. Slept well and long. Took my 1/2 oxy at midnight just because I knew I should but it wasn't that bad. Got a good stretchout this am and knee and ankle felt pretty solid. Lots of tight of course but definitely going in the right direction.

Lowered pad on half kneeling lunge stretch to folded yoga mat. No problem but lots of stretch.Myo ball and IT band work.

Break around 8 and did prone quad stretch against wall and that was painful. things just started to light up.Isolated static stretches seem to really create pain and tension. then did prone quad stretch with strap and this has lots of potential .Need to tie in dorsiflexion with knee flexion and that's the toughie. Knee flexion with plantar flexion not so hard but it doesn't seem like it will translate

Lots of food. Coffee with cream and honey, bagel with cream cheese and oj milk and protein powder shake all before 7. felt good.

1/4 oxy at 10 and this helps immediately so more dynamic mobility for squatting movements and more half kneel stretches.

walking feels solid

1:30
CB swipes
10 lbs x 3  x 10
15 lbs x 12
          x 12
          x 14
          x 16
          x 18
          x  20

strong and easy but like last time I'm not sure my shoulders like these. back to snatches next week


Bodyweight lunges


these were good and tough at the same time. started off with the staff as a cane and switched to the squat rack position after one set. this challenged my balance more but activated the stabilizers more and that made it easier than the supported stance

4 sets of 8/8

Sled drag


these were great. just last week I bailed half way through these from sheer fatigue. today was strong but I can still see  I need more hip flexion and toe off. pleased as punch though. my leg is straight and tracking right and I don't have to think about it

4 laps of 200 ft with 45 lbs
1 of 200 with 55 lbs

supersetted with standing marching as Glenn did his set. these felt really really good.Definitely will help hip and knee flexion

Upright bike
about 100 revolutions!!!!

Once I got warmed up it was pretty much no problem and almost no side shift! still have to get the ankle dorsi flexed but one thing at a time

datsit
sisu

Short cycle presses, kb deadlifts and crawls

not the best day. A bit overworked and trying to hard to turn revolutions on the bike. working through too much pain and not getting a quality result. Pushing reset, literally. I did the recumbent today and although I could sit without the airex pad seat it wasn't good. I will stick with the upright bike and work on increasing ROM much more gently. I'm done forcing it. Walking, stairs stretching, crawling. marching( high knees) squats etc seem to do more to increase ROM than trying to force through reps on the bike.

Short cycle press
16 kg x 5/5 x2
20 kg x 3/3
24 kg x 3/3 x 8 sets

these were surprisingly strong and fast.wasn't feeling more hip work.

Kb deadlifts
28 kg x 5
32 kg x 5
36 kg x 5
40 kg x 5
48 kg x 8 x 2

these worked my quads well. next week stand on two plates increase depth and ROM

Crawls

4 passes of 20 feet.

done very slowly trying not to lift the left hip and the knee came under.these felt very right. complete extension and as much flexion as possible

Rocking
2 sets of 10 reps - done on knees, toes plantar flexed
Rocking in crawl 1 sets of 10

these have EXCELLENT potential for increasing knee , hip and ankle ROM!

AM training
recumbent bike
stair work up and down ( made it down 2 flights with just one hand hold on railing!)
stability ball wall squats  - close stance, these felt great!
foam roller
half kneeling hip stretch

datsit
sisu

28 kg One arm swings

Making my way back. Strength feels good but conditioning still has quite a ways to go. Sleep is much better although I am still up at 2:45 or 3 am instead of being able sleep in til 4 :) Calf pain is down, ROM is better, walking is even better and I bought an upright bike to keep the ROM inproving and start putting some meat on my legs

And my body. I was a huge 148.8 this morning despite eating more and more each day. Not happy about that but I'm sure it will catch up soon.Able to work most of my shift without crashing and that's good too.

Just the beginning but I am way ahead of schedule, truth be told.

One arm swings
16 kg x 5/5 x 2
20 kg  x 5/5
24 kg x 5/5
28 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
         x 5/5
         x 6/6
         x 7/7
126 reps
7938 lbs

Two hand swings
32 kg x 10 x 6 sets

these were solid too although my lack of stamina started to catch up with me here

Clubbell shield casts
20 lbs x 10/10 x 2
25 lbs x 8/8

Barbell curls
45 x 10
55 x 10 x 3

all good

datsit
Sisu

Solid day of rehab,work and training

It didn't seem like I slept well but awoke with good energy and less pain than the day before. The knee and the leg is feeling more normal than ever and I am trusting more and more that when I put weight on my left foot my knee won't hurt and buckle. It's cool :)

Doc told me yesterday to spend more time on the bike and doing revolutions so that's what I focused on this morning.
Had to use airex pads to raise the seat and it was tough( up on toe, hip shift) to get even one revolution but after a few it started oiling up and the reps got easier. I need an upright as I don't like shifting the hip so much.
Worried about my back.

Lots of stretch work all morning today with squatting opening up , half kneeling getting better, back over ball, and seated heel slides.

No mid morning crash and only one oxy yesterday!

Training:
Clubbell swipes
2 10s x 10 x 3
2 15s x 10, 12, 14 x 2 rounds


these felt great! the close stance really let me work ankle flexion as well as knee flexion. it didn't hurt at all and felt very "right". weight felt light. this has always been a strong, natural movement for me.


Bodyweight lunges:
5,6,7,8

using a stick for balance but these felt GREAT! NO knee pain at all and also felt very "right". Excellent stretch on the rear leg for rectus femoris and of course knee ROM, great ankle and toe dorsi flexion( which is sorely needed) and of course all the great quad glute and calf work on the lead leg.
Way better than expected.

Crawling
4 sets of 4 feet( 20 each way)
these also went very well and will definitely be in my tool box forever. Lots going on here that needs improvement but the main thing is that I can do it at all and it didn't hurt. I don't think there will be ramifications tomorrow for it either.


this would a great day. finished strong with a 'wee' bit left in the tank for the first time since the surgery.
Tomorrow is a low intensity, longer walk when I get home from work. Can't neglect that but man, there's a lot of stuff I have to do everyday :)

datsit
sisu

First day back to work, stairs, clean and presses and figuring out this schedule :)

First day back was not that bad. Slept very well again, even though I was up an hour early at 3 am I felt rested and ready. Forgot to put on the compression calf sleeve but still no cramps! excellent. Work was not that hard and being able to move around a lot and continually stretch and experiment with PT type work was good.

I also added in one flight of stairs, up and down each time I took a potty break so I ended up with three trip and 30 stairs. Again, up was no issue at all( !!!!) no pain in the knee( crazy!) and down was decent; two hand rails close enough to use, not too high of a stair and I held each step for 2-3 seconds to stretch out.

Just half an oxy when I got to work and it was fine. Lots of stability ball rocking, regular walking, walking holding kbs, squat work and even got my left leg almost down to half knee on  an airex pad.

BUT I was bone tired when it came time to train and barely made it through:Needed more food, too.

Clean and press
one arm swing warmup 16 kg x 5/5 x 2
C/P
16 kg x 5/5
         x 4/4
20 kg x 3/3
24 kg x 2/2
         x 3/3
         x 4/4 x  2 rounds.



it was freakin hot in there today and I was gassed at the end of this. Strength is good but stamina has a long way to comeback

KB deads
16 kg x 5
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5

using these instead of squat to help the knee bend. not ready for anything weighted in the squat. These were good.

Sled drag
25 lb x 100 ft fwd and 100 ft back ( too light)
45 lbs x "              " x 3 trips
600 ft of work

now I'm beat. off to ice, nap and eat.


datsit.
sisu/

Leaving "Mommy Mode"

I used to train. Really train. I mean really, really train. I lived for it. Breathed it, slept it, dreamt it,lived it.Planned my life around it for many many years.
Even after I was injured pretty badly twice in a short amount of time I found something else to train for, something else that I could do to my limit. To my potential. Or at least go down reaching for my potential.
It was the process that I was so enthralled with; the flow state that I lived to immerse myself in as much as possible. It was my preferred state of being.

But in 2000, after my last back injury I gave in, gave up to training and went into survival mode, or what I call "mommy mode". Basically I stopped trying to make progress in my physical training and just 'try not to hurt yourself son" mode. Or mommy mode.

It was a wise choice. The only choice really.Everything was broken in one way or another and had been for  a long time. I was lucky that I could move at all. Especially lucky that I could swing. That saved me.

But it's been a long 13 years of mommy mode and now I'm done with it. I can do all kinds of things I haven't been able to forever and that's empowering on a a huge scale. Especially now that I can walk. That is bringing of sense of freedom and security I hadn't really planned on.But it's realy and it's great.

And now I have a serious goal that I can train for; the two weeks of traveling and teaching coming up in just about 6 weeks from now in Croatia and Italy. I will have to walk and walk and walk alot for that trip and then turn around 4 weeks after that and travel to Israel and walk stand and teach again.

This time only for one week but it's a big trip nonetheless.

And part of me getting ready for it will be my walking training and today I hit the first important goal: One Hour of Continuous walking!  It's a bit hard to believe that is was just a little less that two weeks ago that I was amazed I could walk around my block without stopping with just a cane!

Sunday walk:
4345 steps
1.8 miles
1:02 time
1.8 mph

that seems a little short on distance but I don't really care. I just care that I walked at a decent pace for 60 minute straight with no problem then did these ; my first crawls


wasn't sure I could do them at all and they were very herky jerky but they got done ( 3 sets of 30 feet or so) and I can really feel all the potential this has for my knee rehab and ROM. Very cool.

so the goal has been met, and the first workout of the day is over. Some breakfast and some more squat position mobility/flexibility work!

datsit.
Sisu/

Rebuilding strength and condition

Weird night last night. Slept well until 1:30 then woke with some serious calf and hamstring pain. Tried to find a good position but it was not to be. Tracy  helped me out with a great massage. that really helps but it make the days very long when you get up this early :) Took 1/2 less oxy yesterday and I don't think that caused it but it was not fun.

Can't wait til I sleep through the nights again. No sweats though and that's progress

Warmup: 30 minute walking, easy pace and no mobility work,just kept the solid pace and gait.

8 am
One arm swings
12 kg x 5/5
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 10/10
 these went well although it took awhile to adjust to all the new alignments. No pain though just have to conciously BEND the left knee more.Weight felt light

Two hand swings
16 kg x 10
24 kg x 10 x 4 sets


getting tired now. these felt light and easy too.

Clubbell arm casts
15 x 10/10
25 x 5/5
    x 8/8
    x 10/10

Barbell Curls
45 x 5
55 x 5 x 3 sets

Now this felt like a real workout, sweating and everything,lol. SO nice to be able to start with a mile long walk and have it be nothing. bodes well.

have a lot of work to do to get my endurance and stamina back to where they were; I think my strength will come back faster than that but we'll see.

The goal is my walking ability in Croatia and Italy. not the Beast yet. Soon enough

datsit
Sisu

" The legs are the first to go"

So says the old adage about how to tell when people start getting old  and I think it's true.People's legs get weak very quickly as they age through disuse, injury or a combination of both.Keeping one's legs strong is neither fun nor easy.They are big, tough muscles and demand a lot of work to maintain much less improve strength and endurance.

It's a stereotype and running joke in most gyms about how busy it is on chest and arm day and how deadly quiet it is on leg day.That was always the hallmark for me if someone was going to be a good training partner or now as to whether he always made it to 'leg day'. G-d forbid he skip it without calling. If they did miss it someone better be bleeding and or in the emergency room.

Leaving me without a spot on squat day was a terminal offense. Meaning your ass got terminated as  "training partner" immediately. Legs are hard but they also have a big payback. Injury your knee or your ankle and see how complicated, hard and heavy life gets. And how quickly.

I've been living, and operating on basically one leg for most of my life and now that I have two working legs it's pretty eye opening just how imbalanced and out of square I was. Didn't really have much choice when one side of the body won't hold you up but it was a revelation.

I immediately felt a strong sense of security and freedom, of all things.When you only have one working leg you literally can't " stand on your own two feet", or run away from danger, hell I couldn't even WALK away. " Carry your own weight" or "stand your ground"." He doesn't have a leg to stand on" describes weakness at it's worst.

I could barely stand up at all,really. Now I know I will be able to walk as far as I need to to accomplish whatever goal that occurs. I will be able to run to, or from a situation that requires speed of action. And, most importantly,  I will be able to stand up On my own two feet, for whatever life throws at me :)

So many of our elders are too weak to get out of chair, or get off the floor if they fall. That is tragic but it will never be me .

Light day today walking, focus on technique, multiple terrains, speeds, some marching, backwards walking and high steps

3842 steps
1.636 mile
44 min
2.2 ave speed

Sleep was good, up at 3 am with tight leg but slept mostly through the night. Foam roll and floor work started the day

Deload walk and some stairs, first walk no cane.

Took it easier today and walked 2864 steps about two miles in about 40 minutes Went slower worked on technique and de loaded a bit.But I did it with NO CANE at all. Didn't even put it in the car.I felt I was ready.
 At the end did these stairs twice



Man, I have literally FORGOTTEN how to walk down stairs correctly. I haven't done it in so long I have completely lost the pattern! This was good start to re learning.

afterwards ice, foam roller, stretching and knee rocks on the stability ball.

Morning surprise. I could hang my left leg completely down to the floor, to 90 degrees with no pain first thing,which I couldn't do yesterday.

Not a great nights sleep, calf cramps, Diana suggested compression stockings so I wrapped my calf slightly with an ace bandage ( lightly) to create some compression and see if it helps tonight. the stockings are coming saturday


weight up a bit to 151.5 appetite much better. feel more normal than sick. No night sweats last night thank G-d, those suck.

lots of little work all day long today. a good deload day. tomorrow to the studio to play on the recumbent bike, elliptical and treadmill. this should be interesting.

Two week anniversary workout

 

After yesterdays smaller volume I decided that I would try to do a longer walk today to celebrate my two week post TKR anniversary. I was pretty knackered all afternoon though, don't know why, but I was just tired. Knee was ok and calf was less tight but I took more than a few naps.:)

I DID manage to get through the night with just one oxy which is HUGE! Woke up at 1:30 am and used the roller, stick and lacrosse ball to open things up rather than take another pill and this time it worked! Back up at 3 and that was enough time to wait.

Big walk! 
6:30 am
7,361 steps
3.13 miles
53 minutes
3.5 mph

PLUS most of it was without the cane. Just carried it. Did use it the last 12 minutes or so as I was fatiguing and didn't want to let my gait get too wonky.
some fun on the pbars:


Then stair practice:
UP 15 steps- no problem 
DOWN 15 VERY slowly letting the rear leg stretch on each rep. not too bad, but man have I forgotten how to do this :)


 11 am
One arm swings
12 kg x 10/10 x 5 sets
100 reps!!



Olympic bar curls
4 x 7 

easy :) should have added weight

Gripper
Trainer x 3
#1 x 3 singles
# 1.5 x 3 almost singles
#1 x 3 singles
#1.5 x 2 almosts

great stuff.like a real workout.

what a blessing. what a privilege it is to be able to move and work and suffer with the effort of good work. I am very lucky to have this chance to start over again. very lucky. and I will not male a mess of it or ever take it for granted. This, I swear.

datsit
Sisu

An odd vacation

Seemed to have figured something out last night, or I am just healing,but I actually slept very well, with only one night sweat tshirt change and pretty much pain free until 2 am when the left calf wanted to get up. that was 6 hours of decent rest. Took an oxy right before bed at 8, seemed to have worked well but I had 4 overall yesterday.

Not going to worry about it this week. I'm on vacation.

I never take vacations. I have nothing against them but I just never have. It seems only when I get hurt do I get a chance to take time out and take care of myself. It's an odd way to get to 'relax' but it's something.
I have 6 days, including today  until I have to go back to work and then won't be able to focus on myself from the start , when I am most rested and have the best energy.So I am going to enjiy every day of this week. and if the calf pain would let go it bit it would make it easier.

The calf pain feels 'nervy', very much like sciatica, and it very well may be sciatica. I got up, got on the floor and rolled out, did some up and down dogs and stretched out the hammies. got to sleep for another hour.

as per usual once up I felt much better

Walk
6:15 am sun just coming up, so beautiful and fresh air.

2748 steps
1.17 mile
1.8 mph
39 min total

This was exactly what I needed, a down day, stepping back but still challenging the walk in different ways.
started off purposely slow , concentrating on toe off. Stop at a Church a couple blocks in and practiced some stair work  5 stairs x 3 times. then back into the walk

at the part used the bleacher stair to do  lunge type stretch.plant the foot and lean in. good knee and calf stretch.

as per Pavel's advice I did a one foot static calf stretch off the bleacher. hold for about a minute. need to do this one lots more. a long static calf stretch.

varied the terrain I was walking on. From dirt path to wet grass, to dry grass, tan bark,back to dirt,etc, Also played with walking on the curb as if it were a balance beam. excellent for everything especially balance and stability training. one the way home did 3 blocks of walking backwards!

Now this is really felt was important. TONS of quad work as well as ankle and calf. Once I got back to the house did two more 200 ft sections backwards. Love it.

So this one was slower, shorter and less intense but incorporated all kinds of great rehab and PT movements. Oh, also did my first supported squats, holding onto a tree, with a medium width stance. Not much depth but it didn't hurt much either.

Took the cane with but didn't use it much at all except on the varied terrain and at the end of the walk, when I felt the leg fatigue.


Afterwards, ice and LOTS of myo ball and rollering and thumping. This was great and it's just the start of the day.

More walking and still no sleep

Even with more oxy sleep is poor. I get no more than a few hours( if i'm lucky) before  tightening calf, hammy and IT band wake me up. Searching for a leg position that doesn't do this ( and believe me I've tried everything twice) and it's a bit frustrating.

It's one thing to deal with pain, another to deal with pain in the night, and quite another to ( try) to deal with pain in the night when you're exhausted from no sleep and tons of day pain and no solution in sight.

Ack.

But as exhausted as I may be as soon as I actually get up, instead of trying to eke out a few more minutes of "sleep" , have a coffee I start to feel pretty good.

For today's walk Tracy and I went to the Campbell Park and walked around the parcourse.
And, of course, since she was with me I went too far and too fast. Not drastically just a  bit too much

6004 steps
2.56 mile
45 min
3.4 mile mph

this is more than what the mile markers said at the park but I'm going with the data from the pedometer. This is a solid pr and perhaps the most I've walked continuously in 20+ years :)
Tracy helped me a lot in my gait pattern, she is developing a very good coaches eye.

Worked on getting my ankles to actually bend as I go through the ROM. Cues were to lift the heel instead of toe off and lift the foot in swing phase instead of lift the knee. All good although I had to ice and stretch as soon as I got home

Bodyweight: 150 lbs  ouch. not sleeping ,eating or training will do that to a guy. No worries it will come back soon enough.

11am Grip work
Trainer
x 3,4,5 x 3 rounds

#1 ordered.

back to sitting on the stability ball and doing tons of knee rocks to get the knee to bend more. a very easy way to get LOTS of flexion reps in without even  thinking about it.

Also, can tolerate the foam roller ( blue only) now and that helps.

datsit.
Sisu/