April 2016 – Page 3 – Nick Momrik's Fitness Logs

Baby It

Yesterday I started doing all kinds of hip impingement corrective exercises and banded distractions. Seems to be helping. Hamstrings and quads are still pretty damn sore, so I’m hoping it’s just something minor causing the hip pain. One more day in the garage so I don’t aggravate the hip.

Warm-up

3:00 Ski Erg (645m)
Crossover Symmetry Activation
Bench Press
- 5×45#
- 5×95
- 5×135

Strength & Accessory

E3M – 5 Sets

10 Bench Press (165#)
10/10 Curls (alternating, 20# DB)

Wouldn’t have wanted to go any heavier on the bench.

E3M – 5 Sets

10 Romanian Deadlift (135#)
10 Pullovers (50# DB)

Can go heavier on the RDLs.

Conditioning – Ski Erg

4x
- 20s Sprint
- 2:40 Rest
5:00 Active Rest (after the last 2:40)
4x
- 20s Sprint
- 2:40 Rest

I got this Anaerobic Alactic Endurance workout from an OPEX template. Took me a few rounds to find a rhythm on the Skier, especially trying to get the pace up as fast as possible. In the first 4 rounds I thought it was too easy, but by the last two it was starting to get harder to hold pace and take longer to recover. I walked around the garage during the active rest period. My meters were 107-111-114-114 and 115-116-115-114. Briefly got down to 1:20/500m a couple of times.

Finished up with Crossover Symmetry Iron Scap.

Groin Pinch

I’m 95% certain I’ve never been this sore. There is a pinch up in my left groin that is making it difficult to even lift that leg off the ground. Getting out of a chair, going up stairs, and putting on pants are all a real chore! </crying>

Having a hard time sleeping so I was out in the garage by 8am for recovery work.

Conditioning

30:00 Air Dyne (AD2)

Was pretty slow moving when I got started. I’m not used to doing something fresh out of bed that early. Been a lazy start to 2016 without haven’t been to a 9am class yet I don’t think. Warmed up after about 5 minutes and picked up the pace. Went 9.41 miles.

Accessory

2 Sets

5 StrongFit Tricep Openers (8#)
5 Scapular Wall Slides (YouTube video)

Update: After doing some reading and realizing this is no normal soreness in that hip/groin area, I think it might be a type of hip impingement. Just what I needed! The rest are my legs are still really sore too, but this spot is definitely different than anything I’ve felt before and it’s affecting common movements way too much for muscle soreness.

I’m Broken

Holy Fuck! My lower body doesn’t work today and my left hip feels like it constantly needs to pop. I forgot what it feels like to take a week away from the weights. Didn’t even think yesterday was that bad. Boy, was I wrong! Needless to say I didn’t feel like leaving the house and having anyone see how I’m walking. :-O Out in the garage around 1:30 again.

Warm-up

5:00 Air Dyne (1.53 miles)
Crossover Symmetry Activation
Shoulder Press
- 5×45#
- 5×75#

Strength

E3M – 5 Sets

10 Shoulder Press (95#)
10 Good Mornings (95#)

Will my upper body be wrecked tomorrow from the same 5×10 that I used for squats yesterday? I was going to do some EMOM split jerks next, but thought better of it. Didn’t feel like moving the car out of the garage and not a smart idea to use the blocks so close to the ride.

Gymnastics

16:00 EMOM (alt)

35s Handstand Hold (facing wall)
25s False Grip Hang (fat bar, holding Fat Gripz, feet on ground)

Conditioning

21-15-9

GHD Sit-up
Goblet Squat (30# MB)

Quick one, done in 3:37. The squats were at a controlled pace with how I’m feeling. Sit-ups were starting to slow down so that was the right amount for today. Finished up with Crossover Symmetry Plyo.

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.

Warm-up

5:00 Air Dyne (1.45 miles)
Crossover Symmetry Activation
2 Sets
- StrongFit Tricep Openers (8# DBs)
- 15 GHD Heel Drives

Weightlifting

Squat Snatch
- 5×45#
- 5×95
- 3×115
- 3×135
15:00 EMOM
- 1 Squat Snatch (155#) + 1 OHS

Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.

Strength

E3M – 5 Sets

10 Back Squat (185#)
10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.

Blackrock

Went back to Pinnacle Park today, but turned off on a different trail up to Blackrock and then looped back another way which met up with the trail I did yesterday for the final 2 miles of descent. Total of about 7.6 miles in about 3.5 hours (I didn’t pause during an early snack break at about 1.5 miles).

While the trail I went on yesterday is a lot more common in this park , I enjoyed today’s trail more. The first 2.25 (?) miles were steeper, then it leveled out until the last 0.6 miles (very steep) up to the peak up on the rocks. Went from about 3,150 feet at the parking lot up to 5,700. Today was further, took longer, was higher, and quite a bit warmer than yesterday but I wasn’t nearly as tired on the descent or when I was done.

That’s over 21.5 miles of hiking this week and over a mile of running. Heading home in the morning to snow! 😦

Pinnacle Park Pistol

Went for a long hike (more pics) over 6.5 miles in about 2 hours and 43 minutes of hiking time and over 2,000 feet of elevation gain. I took a break at the top for some pictures and snacks. Beautiful day out. Wish I had been wearing shorts. I’ll probably end up with some sunburn.

I was wearing my Garmin as well as using RunKeeper on my phone, though I didn’t pause the watch, so the heart rate data below shows the break.

I’m exhausted now! Should sleep well tonight.

Final Four

Hiked about 3.6 miles in 87 minutes at Purchase Knob (pics). A bit chilly at about 45°, especially when the wind hit me. Either I didn’t read the map right or turned the wrong way at some point because I missed out on a 1.4 mile section that would have made it 5 miles. Oh well, I got to go eat BBQ sooner. 🙂

A couple of hours after lunch while catching up on some podcasts…

5 Sets

20 Stalder Leg Lifts (16″)
30s Superman Hold
15 Chair Dips

The leg lifts were done up on to the chair. I tried to do dips between two chair so my arms could be on the sides or slightly in front of me, but with the hardwood floors the chairs kept moving. So I had to hold one chair behind me, which I don’t really like for the position it gets my shoulders in.

No Joke

I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?

Accessory

5 Sets

1:00 Bottom Squat Hold
15/15 Side Jack Knifes

Don’t usually get in much oblique work. Time to change that.

15:00 EMOM

10 Decline Push-ups (14″)

All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.

Conditioning

1 Mile Run (easy)
8 Rounds
- 10s Hill Sprint (12% grade or steeper)
- w/ Full recovery

With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.

The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.