140306

Haven't found the time to update blog recently but feeling better and better each week.

Been working with the biofeedback training with 2-3 week cycles for each exercise.  Not doing any heavy lifting with squats or deads.  Been doing heavy lifting with pulling and shouldering exercises, speed work with squatting and shouldering movements, and the rest is hypertrophy and strength endurance based efforts.

O2 trainer is improving, and I'm regularly doing sets on the top two resistance pieces.  Not yet to 4x12 at the top piece so I haven't used for any other exercise yet.

Did the open last week.  Dropped a round from three years ago, but was entirely without pre workout albuterol.  I've also had two 12 hour periods without the preventative meds with minimal and no breathing symptoms.

Muscle mass continues to grow further after three months of steady loss and I've had a record reading for left leg muscle mass since using the InBody in November.

All in all, going really well and looking forward to the rest of the open and training.

140224

Monday morning felt great.  ROM testing was solid, so decided to move Tuesday am to Monday PM.

o2 Trainer was 4x12 @ 13 and felt solid, a little mucous production at very end.

A. Back Sq - 175# - 10-4 reps for total 32 in 15:30 - Solid improvement of Intensity, volume, and density over last week
B. Sumo DL - 205# x 20
C. 1a DB Push Press - 60# x 27 Left, and 37 Right in 9:30 - Improvement on both sides of Volume and Density
D. Wide Grip, C2B Pull Up - 185# x 7, 4 for 11 in 2 minutes

140223

Breathing better each day - Still no pre-workout meds.  Been taking a preventative med 2x daily, and last night was first time I considered not taking it.  Doc says keep consistent with 2x/day for 2 weeks before I try titrating it, so I'll keep with that - Inclination to reduce was nice, however.

This was first day of second micro-cycle entirely following a personal combination of bio-feedback and west-side conjugate methods.  Split is currently 4 days/week with 3-4 exercises/day.  This has been a good start for me.

A. Continental Clean for Speed - 95# x 3; EMOM x 10/10 with no reduced ROM
B. Overhead Squat - 115# x 10, 7, 7, 5; Time was 10:15 and 3 minutes to recover from last set - This was a huge improvement over last week
C. 1a Overhead Carry - 55# x 120, 120m - Right was 9.5 minutes with 4 minutes recovery and Left was 10.5 minutes with 4 minutes recovery
D. 1a Sumo DL High Pull - 55# x 20/arm with no reduced ROM

140222

Breathing is better each day... Noticing quicker recovery from heavy breathing efforts and less heavy breathing from short weight lifting sets.

A. Speed back squats 95#x2 emom; 14/15 minutes - each set after four showed some small ROM immediately following sets.
B. 1a suitcase DL - 125# right x 16.13 in 7 min with >3 min recovery; left x 20 in 1:02 seconds.
C. BTN press - 105#x8.6.5 in 8.5 minutes with >3 min rest
D. Platform dip - 230# (Bw 186) x 6.4.4.4.2 in 15 minutes with >3 min rest at end

O2 trainer - 12x4 with 12

140221

Breathing steadily better - o2 trainer was 12x3 at 13 piece.  Anticipate being thru the 14 piece at rest and then will begin some work with it during workouts.

140220

Breathing better still -

A. Sdl high pull - built to 165#x2
B. Back each yoke @ 375# - 220m in sets of 48-16 - 17:30 total time
C. 1a waiters sq - 75# - 25 right and 19 left in 12:30
D. Log clean @ 135# - 29 reps in sets of 6-8 - 16:20

O2 trainer - 12x1. @12 and 12x2 @ 13

140219

Breathing felt great after yesterdays workout, good thu the night, and good this morning.

Took a rest day.

o2 Trainer - 12x12 @ 12, 8x1 and 6x1 at 13 - 12 piece was getting much easier.  13 is again a challenge moving up!