Shoulder and lumbar spine prehab. Cable external rotations and deadhangs for the shoulders. Bird dogs, psoas march, and various planks for the core/lumbar spine. Keeps me from being an absolute mess of injuries and bad posture.

I believe the rule of thumb is generally HIC<30min, LSS>30min, and SE...however long it takes you to get through it.

Operator + Black Week 3: Tuesday 01/14/17 Squat = 210x3x2 BP = 190x3x2 Pullups = BW 5,5,5 DL = 260x1x2 Stuck to the 2 rep range. Want to get used to the heavy weight. Will up it to 3 reps for the rest of the week. Wednesday 02/15/17 HIC: Fast 5 on Treadmill (28 min) Thursday 02/16/17 Squat = 210x3x...

Operator + Black Week 2: I decided to commit to doing at least 3 workouts in the morning before work. I've been working late and its hard to get to the gym after leaving the office at night. My rest day has shifted around to an odd spot due to my schedule. I don't think it's gonna be an issue, but ...

Operator + Black Week 1: Tuesday 01/31/17 Squat = 160x3x5 BP = 145x3x5 Pullups = BW 4,4,4 DL = 200x1x5 Ggood to get back to lifting. Feeling slightly heavier than it should, but I expect that just because I haven't really hit the weights in weeks. Wednesday 02/01/17 HIC: Fast 5 on Treadmill (28 min...

My continuation protocol is going to be Operator + Black. Same MS cluster as BB, with retested 1 rpms (based on 5rpm): Squat: 231 Bench Press: 208 WPU: 6 x BW Dead Lift: 287 For HICs I will be doing mostly: Fast 5 (my version of it on the treadmill) and Meateater II. I chose Meateater II for the con...

So, been a bit of delay in updating the log. Its busy season for work and late nights have been the name of the game. But, here's a brief base building review; unfortunately I don't have enough time to do a thorough review. Review of my Base Building Block The good: The LSS running workouts are awes...

I like the cue of trying to "inflate your obliques" for core bracing. Helped me understand the brace a lot more than cues to either pull in the abs or push out.

Dr. McGill is the go-to guy on the lower back. He's got an article on lifting belts:

http://www.backfitpro.com/pdf/weight_belts.pdf

Base Building Week 9: Monday 01/16/17 SE Alpha Session 3x40 KB Swings (40lb), pushups, goblet squats (40lb), inverted rows, calf raises Surprisingly found that I was less smoked doing to 40 rep rounds. Probably a result of having to take more frequent/strategic pauses to hit the 40 rep mark whereas...