Let's try this again

Dann

Double-Digit Post Count
Not one to put my information out there, but since I spend so much time reading everyone else's online training logs, lets give it a try.

5'9 175, found S&S after being a "chronic crossfitter" spring of 2016. Havn't looked back.
started my 1H swings at 24KG and TGU at 16KG
As of 31Jan18 I've progressed to
10X10 1H swings at 40KG
TGU 5x1 left hand 36,36,40,36,36
TGU 5x1 right hand 16kg-recovering elbow hyperextension during BJJ
 

Dann

Double-Digit Post Count
1Feb18

Maintenace day
Chiro+dry needling
Flexible steel influenced stretching
 

Dann

Double-Digit Post Count
02Feb18
5x5 assisted 1arm pushups
3x8 GS @40kg
3x5 halos/bridges
Kbs left 5x10x40kg
Kbs right 1x10x40,4x10x28
Tgu left 5x1x40kg
Tgu right 5x1x28kg
Elbow was a little sore, backed off on the right side. Finished up with some flexible steel stretching.
 

Dann

Double-Digit Post Count
Weekend of getting out an enjoying fitness.
Long BJJ session,
And a day of skiing.

Hopefully back to S&S this evening.
 

Dann

Double-Digit Post Count
05Feb18
Warm up
5x5 1arm assisted pushup
3x8 GS @40kg
3x5 halos/bridges
S&S
Kbs left 5x10x40kg
Kbs right 4x10x28kg 1x10x40kg
Tgu left 5x1x40kg
Tgu right 5x1x28kg
Stretch

Taking it slow on my right elbow. Feels good but don't want to push it
 

Dann

Double-Digit Post Count
4 day ice fishing trip.
Back to the grind
Warm up
5x5 1arm assisted pushups
3x8 GS
3x30sec bridges
S&S
Kbs left 5x10x40kg
Kbs right 5x10x32kg
Tgu left 5x1x40kg
Tgu right 5x1x32kg

Followed by muay thai training maybe bjj after if feeling up to it. Then large steak.
 

Dann

Double-Digit Post Count
Over did it with S&S, muay thai, and BJJ.
Did a real slow session.
Warm up
5x5 1arm assisted pushups
3x8 GS
3x30sec bridges
S&S

2 hand Kbs 10x10x32kg
5x1+1@32kg

Flexible steel to finish
 

Dann

Double-Digit Post Count
Have had mild back pain for years. Was told as a teenager it was from mild scoliosis, just found out today, (Suggested by my Chiro to get X-rays), that I have a T8, T11, and T12 fractures that never healed correctly from who knows when. Makes more sense why my back and posture has been such an on going problem.

At a loss on how to continue training. PT and Chiro said continue what you have been doing, it hasn't stopped you yet. They are in the process of trying to come up with a plan to relieve some pain for me.
 

masa

> 4k Posts
Sorry to hear mate. Welcome to the scoliosis club. Maybe we can share our experiences someday. I hope your chiro and PT get it fixed.
 

Dann

Double-Digit Post Count
Coming back to hold myself accountable. After being diagnosed with 5 spinal fractures and multiple PT session and correction...feeling more confident in adding weight to my exercise routine. Was doing GST sense late February. Definitely learned a lot about my body and limitation. but I felt as I was missing something, Grip strength and rotational strength most notable. After doing GST for awhile it was brought to my attention how much I do the exercises in a "flexion" state. hunch back, which is the opposite I am looking for, I need to work on being more ridged in my posture instead of an over cooked noodle.

So here I am cleared to work with weights again, well no spinal loading, but swings and TGU are a go.

Back to S&S
GS-3*5@28KG
1-hand swings 10*10@16KG
TGU's 10*1@16KG

Going to spend the next few weeks starting slow and light.

Bringing back flexible steel stretches and mobility drills.

Goals are by Christmas to be back to working with the 40KG and be at simple standards comfortable.

Still practicing BJJ, with very little Muay Thai, the Muay Thai seems to irritate my back, maybe a rotational issues or a hands up hunched back issues.
 

Dann

Double-Digit Post Count
When my time is limited my prioritize list is;
Joint mobility AM
BJJ PM
Flexible steel PM
S&S PM

Today had time to get to BJJ and then a 45 min focused flexibility session.
 

Dann

Double-Digit Post Count
14sept18

Swings
6x10x16kg
4x10x28kg

TGU
6x1x16kg
4x1x28kg

45min stretch series
 

Dann

Double-Digit Post Count
15sept18

2hand 10x10x28kg
Tgu 1x10x28kg

Push the pace today, (12min total)go a little more glycoylic, lobster bake today, probably going to eat more carbs than usually.

Escape your fighting stance after S&S
 

Dann

Double-Digit Post Count
16sept18
Focused flexibility, long walk in the woods, home projects

17sept18
A.M. mobility-thinking of adding hanging to this routine
P.M. S&S
GS @28kg 3x5
1-hand swing @28kg 10x10
TGU 10×1 @ 28kg

28kg feels light in the hand but soreness is reminding me that I need to take my time back to the 40kg.

Some arm bars, pull overs, and rib pulls, gs, rdl, hip flexor stretch cool down.

Very sore from front split and frogger work yesterday
 

Dann

Double-Digit Post Count
18sept18

A.M. mobility

P.M.
Gs 3x5x32kg
1-hand swing 4x10x32kg 6x10x28kg
TGU 4x1x32kg 6x1x28kg

Evening stretch
 

Dann

Double-Digit Post Count
19Sept18

Little tender from swinging the 32KG, felt light but body wasn't use to the load.

Flexible steel and muay thai night
 
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