Barkadion TB Logs

[Barkadion]

7/6/23
Block#62 OP Bark Summer BB
Week#2, Thursday

LSS Run
Avg HR - 134 bpm
Avg Pace - 15:55 min/mole
Avg Cadence - 71
Distance - 2.51 mi
x 40 min

Finisher
PullUp Ladder

[Barkadion]

Got myself sciatica flare up. Started right after my last LSS run.. I’ve been on pain for a couple days. It sucks. And I doubt it is going to be few days recovery.. I will have to take a break to heal most likely. Probably few weeks.. I will restart BB block after recovery.

[Adski]

Hope you recover quick Bark!

[Barkadion]

Hope you recover quick Bark!

Thank you, Adski! Sciatica is no joke..

[Adski]

Hope you recover quick Bark!

Thank you, Adski! Sciatica is no joke..

I bet it isn’t! I hope it eases off for you soon!

[VenomousCoffee]

Feel better!

[Barkadion]

Thank you VC!

[Barkadion]

Ok some updates..

It's been 1.5 week since my initial flare-up. First week I spent dealing with pain and lack of mobility. SUCKS! I started to walk at day #5. I figured I need to set some goals. Got a pedometer. I progressed from 5K to 20K steps over period of few days. I decided to get back to some easy rehab movements once I hit 20K.

Here is my grandpa "workout" from today:
- Easy walking warmup for 2K steps.
- Mobility drills. Also easy. Most beneficial once are bird dog, glute bridge, banded side steps (golden!!)
- Some movements (all very light and easy): Rings squat & row combo, Rings pushups, Ring supported semi-pistols, Reverse lunges, KB Curl & OHP, Farmer walks (golden!!), goblet squats, pull-ups, dips.
- Airbike cooldown.

I realize it is going to take some time to recover and to be able to get back to training slowly. I am looking into Stew Smith's recovery program: https://www.stewsmithfitness.com/collec ... ly-injured. It looks damn good. I might just take it very slow and give it a go..

[Barkadion]

7/26/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#1

Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Burpees - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Foam Roller circuit - few min

Crunch Cycle Circuit
Advanced Crunch
Reverse Crunch
Double Crunch
Right Elbow to Left Knee
Left Elbow to Right Knee
Bicycles
x 10/each

Squats
x 25 total while walking up/down stairs

Rowing
x 15 min

[Barkadion]

7/27/23
Block#63 Stew Smith's Foundation Rebuilding
Week#1, Day#2

Warm-up
Airbike - 5 min
Butt kickers - 1 min
Frankenstein Walks - 1 min
Bouncing - 1 min
Banded Side Steps - 1 min
Calf/Shin Warm-up - 1 min
Burpees - 1 min
Light Arm/Shoulder/Chest Stretch - 1 min
Thigh Stretch - 30 sec
Hamstring Stretch - 45 sec
Pullup Bar Dead Hang - 30 sec
Foam Roller & lacrosse ball circuit - 3 min

Circuit #1
Pushups/KB Curl & OHP - 10
Squats - 10
x 5

Lightweight Shoulder Workout
Lateral Raise - 10
Thumbs Up - 10
Thumbs Down - 10
Front Raise - 10
Cross-Over - 10
OHP - 10
x 5 lbs/each

Walking
x 15 min