TRAINING LOG: Brian Ely

Wednesday, May 21, 2014

I did, however, go out last night to practice the WFD.  I am taking a new approach to practice for the weights.  Rather than go out and just get in a bunch of throws, I am going to start taking a more systematic approach to practice.

I started off doing footwork drills (no weight) for the 1st turn, trying to ensure that I get my foot placement correct on the landing.  Did about 8-10 of these.  Then, I moved on to doing one-turns, figuring out where my feet should land and how to get them there.  Again, just footwork drills, no weight.  About ten of these.

Next, I moved on to first-turns again, this time with the 28#.  I didn't see any sense in trying to improve my footwork while heaving against a weight that would impede this.  Again, about 8 of these just to reinforce that I am actually starting to get these and don't have to think so much about them.

After that, I did about 12-15 one-turns with the weight.  Here is where I need to concentrate my efforts.  The first several turns were horrendous, until I figured out that I wasn't waiting on the weight, but instead trying to make the turn way too soon which had the effect of not allowing me to get my feet far enough around because the weight wasn't far enough in front.  Turning too soon meant the weight was holding me back.  So after that little epiphany (that foot placement relative to the position of the weight in it's orbit [timing] is a factor), I started having a little more success on the drive to the trig.

I still have a lot of work to do here, but at least I now know what I am doing wrong and what I need to do to correct it.  Hopefully, I am right and with stupid amounts of reps, improvement will be the result. 

I sure hope so!  My concern now is how to proceed from here.  I am still very leery about any kind of pressing (overhead or otherwise).

My thoughts are to go VERY light with any kind of active extension with very light weights and progress slowly.  Kind of feeling my way in the dark...

Deadlift

135 x 10

185 x 10

225 x 10

245 x 10

Rear Foot Elevated Split Squats (RFESS)

3 sets of 10

DB Shrugs

90/hand x 10

95/hand x 10

100/hand x 10

Seated Rows

135 x 10 x 3 sets

Squat (High back)

135 x 10

145 x 10

155 x 10

Leg Press/Calves

280 x 8 x 3 sets

Leg Curl

75 x 10 x 3 sets

Leg Extension

105 x 10 x 3 sets

Back stretches/abs

I am embarrassed by the low level of weight I am handling right now.  My brain knows it is because I am being cautious about not overdoing it and ending up even further behind in my rehab, but my ego is screaming "PUSSY"!!!!!

DL

135 x 10

185 x 10

235 x 10

255 x 10

RFESS (Rear Foot Elevated Split Squat)

3 x 10 with 15# ea. hand

Bent-over Barbell Row

105 x 10 x 3 sets

DB Shrugs

95 x 10

95 x 10

100 x 10

That's it.  The elbow was a little unhappy with me yesterday from all the work it got on Tuesday.  Achy more than anything.  No real pain, though, and that is good.

Probably not until the spring.  I want to make sure that I don't rush back and tear everything up again.

Thursday, August 28, 2014.

DL

135 x 10

185 x 10

235 x 10

265 x 10

Split Squat (probably more of a split lunge...)

20# ea. hand, 10 reps x 3 sets

Bent-over Barbell Row

115 x 10 x 3 sets

DB Shrugs (# per hand)

95 x 10

95 x 10

100 x 10

SQ (highback, ATG)

135 x 10

155 x 10

165 x 10

175 x 10

Leg Press/Calves

300 x 8 x 3 sets

Leg Curls, single leg (standing machine)

35 x 10

30 x 10 x 2 sets

Leg Extension

115 x 10 x 3 sets

DL

135 x 10

185 x 10

235 x 10

275 x 10

Split Squat

25# ea. hand x 10 x 3 sets

Bent-over barbell row

125 x 10 x 3 sets

DB Shrugs

95# x 10 x 3 sets

Pull-ups 

6

Still bummed about this week, though, since I was supposed to fly out Tuesday for Scotland for MWC 2014. Meh. I'm a Cubs fan - there's always next year.

Monday, September 8, 2014

SQ 90 x 10 x 3 sets

Leg Press/Calves 150 x 10 x 3 sets

Pull-ups 7

Tuesday, September 9, 2014

DB Incline Press 15 x 40

DB Standing Press 10 x 40

Triceps Pushdowns 12½ x 50

DB Curls 10 x 40

Pull-ups 7

Thursday, September 11, 2014

DL 135 x 10 x 3 sets

Lat Pulldowns 120 x 10 x 3 sets

DB Rows 35 x 10 x 3 sets

Pull-ups 7

One more de-load workout tomorrow.

BP

95 x 10

120 x 10

140 x 8 x 3 sets

DB Incline Press

45s x 10 x 3 sets

Seated Military Press

95 x 8

Standing DB Press

40s x 6

35 x 8 x 2

Dips

7, 6, 6

Pull-ups 

8

This was the first 'real' pressing workout since the surgery.  Things went pretty well, although there is pain in the joint; however, this seems to be joint pain and not triceps tendon, which is what I am really worried about.  The surgeon said that arthritis was really bad in the elbow with almost no cartilage left.  Since the surgery, this seems to have gotten much worse.  All the junk he cleaned out must have been providing a little cushioning.  The arthritic pain is something I am going to have to learn to deal with and manage.

The joint pain mentioned above was the reason for the one set of seated military press.  This was causing too much discomfort, so I switched to the DB presses.  This was corrective action #1 on the journey of "dammit-am-I-ever-going-to-get-back-to-where-I-was".

Neither session was worthy of note, but just getting back out and throwing felt good.  I still have lots of distance to achieve, but the added incentive is St. Louis.

*Side note:  I am definitely going to have to seek out professional knowledge in regards to the treatment/management of arthritis.  The elbow, both hips and the left knee refused to let me sleep last night.  It seems like the 13+ weeks of doing nothing allowed my body to attack itself.  Meh.  Just another obstacle.

SQ

135 x 10

195 x 10

240 x 6 x 4 sets

Pull-ups 9