Up and At 'Em

Jesus, been a long time since I've added anything. Nice session today though.

Squats: 135x20, 225x12, 315x5, 405x1, 425x1, 445x1
-heavier singles were easy, but slow...rock bottom depth.

OHS: Form and Flexibility work: 45x10, 10, 10

Kb windmills: 16kgx8, 25kgx8, 32kgx5
-for some reason, I really like these for core work and shoulder stabilization

RKC Armbars: 4kgx5, 8kgx5, 12kgx5
-mostly for pec stretching, shoulder stabilization

Standing abs: Light JSB: 20, 20, 20

Immediate goals:

1. Get through my son's radiation therapy without going insane. He's doing quite well though, and he's braver and stronger than me.
2. Get used to regular lifting again
3. Lose some blubber.

A quick note: I've been doing Scott Sonnon's Warrior Wellness beginner program for about 3 weeks now, trying to do the routine every day, either upon rising or before bed. I am noticably looser and it seems to be helping my shoulders. I add some of Pavel's Superjoint moves to the routine to help with extra shoulder and knee lubrication.

Bottom's Up

The exercise:

Axle bottom-start benches:
125x5, 215x3, 235x1, 265x1, 285x1, 305x1, 305x1, 315x1, 325x0

I was kind of surprised at the 315. I haven't done shit like this in so long, that I had no reference point.

Back and rear delt work was then done with the jumpstretch bands.

Conner, 2.5 weeks after 

Starting up again

benches, chins, shoulders, bis and tris.

nothing to get excited about, but simply to start getting into it every day again.

Craniopharyngioma

Craniopharyngioma

Training

Repetition Day

BP: 45x20, 135x15, 185x15, 205x10, 215x10, 225x10
Inc. BP: 135x5, 155x4, 175x3, 195x2, 215x1

-note, inc bp is a glaring weakness

Pushups with feet elevated and band pushdowns: 3 sets to momentary muscular failure

Shrug bar:
Bent over rows: 5 sets, 10 reps, 135lbs
Upright shrug/rows: 3 sets. 10 reps, 135lbs

Curls: 2 sets of easy 'heirarchial' style ascending work.

Abs: banded incline sit ups: This is an interesting and tough move, with resistance provided at the top. 3 sets of 9, 5, 4 using minis to provide resistance followed by 3 sets of standing abs with the light band.

I am very weak. I am out of shape. I need to start making consistent training a priority."

Conner's new favorite t-shirt, from his buddy and mine, Nick M, a stuntman who worked on the movie in question. Conner says "Thanks Nick!" 

Positives

Conner's appointment at U of M was positive. The team handling the case answered my questions and took all the time we needed.

See the full report here:

Conner's Cranio Blog

I cut and pasted that from an email, so it looks a bit disjointed.

Sunset, Saturday June 11th, Ludington State Park, Michigan 

Samara at Sundown 

Fun in the Sun 

The Weekend

Took some time out to head over to Ludington, MI, this weekend, which is on the west coast of the state.

If you've never been there, and you live in Michigan, you don't know what you are missing. The coastline between Ludington and the Ludington State Park is ~8 miles of fine sand beaches and dunes. Beautiful.

You can park your car out and walk down to Lake Michigan. Lake Michigan wasn't as cold as I expected, and I was in the water every day we were there. The in-laws have a cottage in town, and it's a great, inexpensive getaway for the whole family.

I needed a bit of time away from home to get my mind off stuff, anyway.

To Tagg and all those guys from his blog

Thanks for dropping by and for the words of encouragement.

I have started an informational blog here for Conner:

Conner's Cranio

Tomorrow we go and meet with a well respected senior pediatric neurosurgeon and a pediatric neurologist/oncologist down in Ann Arbor. The neurosurgeon is Dr. Karin Muraszko, who's the chair of the neurosurgery department at the U of M Medical School.

Exercise Helps

Exercise helps
The nervousness and anxiety regarding my son.

Today, outside, while the girl napped I did circuits.

1. kb drill (swings, c&js, snatches, windmills)
2. sled drag (heavy facing forwards and backwards)
3. bodyweight calisthenics (squats, push ups, burpees)

did about 4-5 circuits, wasn't paying attention.

and some sprints

Sweated a lot.

Felt good though, and it felt nice being outside.

This was conditioning work, and done at a high, albeit not Crossfit, level of intensity of effort.

Lifting Unmotivated

I am not motivated, but I need to lift.

Seated Overhead Pin Press w/no back support:

45x10
95x10
135x5 (harder than I thought. This is stupid weak)
155x5 (not bad, but not good)
175x3, 3, 3 (tough...not a maximal 3, but probably within the 85-90% 3RM range)

Notes:
-This is an entirely new movement for me, and I am doing it because I lack the height in the basement for standing OHPs.
-Might have to move the pins down one hole.
-This also involves a bit of bach arching I'm not real comfortable with...so, I'm going to keep it kinda light
-Grip? Approximately shoulder width, or ~1" wider each side.

Sled Drags outside. Forwards and Backwards. About 4-5 trips each way, going fast with little rest. Very winded.

Just an afterwards: I feel better now. Hot, winded, sweaty, but better. Exercise does help take your mind off the rest of the stuff going on that might be getting you down.

Thanks to my boys Riddle and BA for telling me to get off my ass and do something.

One Moment, and Everything's Different

On Friday, May 27th, I learned my son Conner, pictured below, has a brain tumor. The pediatritian had ordered a CT scan because of his recurring headaches, on the off chance they'd find something.

They found what appears to be a classic craniopharyngioma. A slow growing and benign tumor that takes up space around the pituitary.

One moment, and everything changes.

That's all it takes.

Conner. 9 1/2 years old. 

Shaf's Gloryhole Basement Gym PR Squat

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Towel Chins

Amusing. On the last set of chins I grabbed a towel that way laying around and did the last set using it. It ripped midway through the third rep, and I barely got my feet under me in time.

Damn old 10 year old dish towel!

CGBPs

Ladders:

CGBP:
WU
275x1/2/3, 1/2/3, x1/2/3

-successful completion of 3 ladders tells me to bump the weight up.

Why close grips? Greater ROM, less stress on my shoulders, overall, more valuable to me at this point in time.

Especially since I haven't made any board stacks yet (nor boxes, for that matter)

Goofy shit:
Axle CGBP with 2x light band from bottom position (note, axle is 35, not 45 lbs)
2x light band: 3 reps....bar went all over, goofy as hell.
125 + 2x LB: 1 rep: stabler, but hard and slow
145 + 2x LB: 1/2 way up, then stalled
125 + 2x LB: 1 rep...easier than the first.

-calling it good enough for that.

Rows hanging from barbell with feet on the bench:
10, 10 (curl grip), 10

Chins: 3 sets of 3 (pathetic, I know)