Old School Calisthenics

I am discovering that my ability to recover from strenuous, and let's face it, not so strenuous exercise, is not what it used to be. I am inclined to think it's age related, which might also explain why I'm not getting much sleep either. Or. . . maybe the two are tied together (sleep & recovery). Riiight.

1-28-11

-VB50

-jumping jacks (4x100)

-knuckle push-ups (4x25)

-sit-ups (4x25)

-fat-grip shrugs w/heel raise (4x15)

-max close grip chin-ups (21)

I thought about recovery as I was chugging through the burpees. Pretty sure yesterday's reverse lunge burpees are to blame for today's anemic VB50 warm up. The jj's, pu's and su's comprise my re-introduction of old school calisthenics. They weren't too challenging, but maybe just the thing to get the blood flowing. I added some fat-grip shrugs w/heel raises to work the grip, calves and traps. I'll be doing more of these until my back feels better and I can get weight higher than my waist. Finally, I finished with a few reps less than max attempt on the chin-ups. Just trying to stay within my limits and avoid strain.

The no-mas-ometer reads 3.1.

5,305/[238]

That which doesn't kill me

makes me older.

Today I revisited the db reverse lunge burpees. The first time I did this, my hamstrings were not pleased with the experience. I neglected to mention that the following day, my back wasn't so happy either. I was sloppy with the form and leaned forward in order to speed up that which should not be rushed. Well, I just about recovered from that. Time for round two.

1-27-11

-40 db reverse lunge burpees (9'17)

-4x10 dips

-4x2 close grip chin-ups w/Fe

This workout took approximately 15 minutes. After the burpees, I hopped right into the dips and chins, alternating without rest. Throughout the routine, I watched out for any hint of strain. Nothing. The plan is to stay within my limits and not push it.

The no-mas-ometer read 3.4.

5,255/[238]

Trigger points- You can touch this

When it comes to pain management, you can touch this (click on the title for a link to trigger point spots).

1st world problems

I hate training injuries, and this latest one has got me angry with myself. Fred, a French expat living in China, brought to my attention the difference between first world problems and third world (or developing world) problems. In the third world you might worry about having access to potable water, primary health care or rule of law. First world problems include not getting a clear wifi signal and your Starbucks running out of cardboard coffee cup sleeves. I would classify my back pain as a first world woe. It's not as if I hurt my back because the water buffalo died leaving me the rice paddy to plow sans draft animal. No, I strained it doing one too many kettlebell swings or not warming up sufficiently before doing some db squat cleans. Sheesh.

Annnyway, my back continues to seize unpredictably so I'll lay off holding any weights above my waist. I am able to chin-with the dip belt so I'll continue those: GTG weighted (69 lbs) chin-ups. I'm pleased that my hamstrings are not sore from the reverse lunge burpees, yay lacrosse ball prophylaxis.

1-25-11

-100 jumping jacks, 10 dips (x4)

-GTG close grip chin-ups w/Fe

Jumping jacks, push-ups and sit-ups are a trio of old-school bodyweight exercises I've ignored. I'm feeling a little nostalgic and plan on getting good numbers once again with these oldies.

blunt force rolla

Just because I've fallen hard for the lacrosse balls as massage tool, it's not time to throw out the foam roller. First, let me say that the lacrosse balls worked like a treat in preempting a hamstring meltdown from yesterday's reverse lunge burpee extravaganza. They did nothing, however, for my erector spinae which were also hurtin'. I've criticized the foam roller for being a blunt tool, but blunt tool was exactly what I needed to roll out the ropey knots along my spine. Foam roller, I can't quit you.

In other news, Jack LaLanne passes away at 96. I thought of doing a 1000 push-up workout in honor of Jack, but will have to save it for another day. RIP.

reverse lunge burpees

This workout is rated E for Eccentric. You will recall I mentioned eccentric training a little while back. I came up with an exercise that will light up your hamstrings like a blowtorch. The idea came to me as I was trying out some db deadlift burpees-they just weren't doing it for me. I was doing these in lieu of the Frankensteins, which I miss. Not wanting to strain my back with the db's at my shoulders, I thought, "hey, let's do a reverse lunge to lower the db's and from there go right into the push-up." Thus was born the reverse lunge burpee. Start with a db dead lift, lower db's via reverse lunge, push-up, repeat.

1-23-11

-40 reverse lunge burpees (8'32)

It takes a while to get used to a new movement pattern. Throwing in a reverse lunge in the middle of a burpee qualifies as new. Like all new eccentric movements, this one hurts. There's no delay. It's ROMS, R for rapid. I'm going to prescribe lacrosse balls for the pain .

The no-mas-ometer reads 3.4.

5,215/[238]

let's Muller

Here's an interesting bit of exercise history. Franz Kafka was a devout follower of an exercise guru who advocated 15 minutes of exercise per day (in addition to bathing, fresh air and nudity).

http://www.slate.com/id/2281699

I thought the article appeared at a good time, as I've been trying to deal with a little back pain. It's nothing too serious, but serious enough to keep me from lifting anything heavy. So no heavy stuff. I've been doing burpees, weighted chinups and dips which don't seem to aggravate the back. I've also been using the lacrosse balls to improve flexibility and mobility. The foam roller is a blunt tool compared to the lacrosse balls.

1-19-11

-50 burpees (3'28, 30+20)

-GTG weighted chin-ups and dips

1-20-11

-50 burpees (3'34, 30+10+10)

-GTG weighted chin-ups and dips

-jumping jacks

1-21-11

-50 burpees (3'26, 50)

-static flies with wheels

-Frog stands

5,175/[238]*

So, not quite Muller, but a little bit of something.

*Looks like Frankensteins are out for a while.