I am working my way through some nasty hip/low back/SI joint issues. Having got immediate relief via ART but no lasting resolution, turned to Yoga and self-administered trigger point therapy. Realizing that while loaded squats pretty much ALWAYS tweaked me, but that in deadlifting it was a concentration breach that did me in, I picked the deadlift as my rehab focus. So for awhile now I have been deadlift-centric. Some kettlebells, mostly presses and swings, with the TGU and it's parts getting more play now. But the deadlift is king. I'm doing the deads on a 'sort of 40days' model, which is that while things will change, I have no projected workout on DL days other than that I WILL deadlift.
On deadlift days I do Complex A from Dan John. This is bent row/hang power clean/front squat/press/back squat/good morning. Mostly I do this in fives...five reps, all six exercises without setting down the bar. Sometimes I do it heavier for less reps.
On KB days it's variety. Mainly it is swings TGU's and clean and press. Plus shoulder pre-hab stuff for rotators. I play pretty light as my left shoulder is touchy, and I'm just trying to get it happy. Again, my only benchmark right now is the deadlift. Not even 1RM, though that will climb, but more: how heavy can I do a really solid dead? One that looks and feels good? How many of those can I do? Then the is the El Bolsero test, which is how many (good, solid, pretty) deads can I do during
El Bolsero by Los Natas?On the food front my lady & I went lacto paleo (paleo with milk) with a vengence on 6/28/2009. I use a True Protein blend for increasing the Prot. I'm playing with fairly massive fat intake, and no, zero, nada grains. Ice cream (had .5 cup last night) and dark chocolate are the sanctioned vices (for me). I use a little sugar in one big cup of coffee a day, keeping the carbs below 75g/day- usually way lower. I'll start mentioning food intakes if I can make myself- I'm told it might help folks.
Currently I am 180# and about 20% (guess) BF. Could be a little lower, but probably not too far off. I'd like to be around 5-10# +on the LBM and down the same on BF. If I feel inspired I'll put up a video of me doing some kettlebell work for tracking.
