Joel's 4X7

[joelsey]

Well I spent most of last week recovering from Lambda and getting some personal matters in order. I thought I could start on Thursday, but my nephew needed emergency surgery for his wrist (he broke it while I was at Lambda). I spent Wednesday, Thursday and Friday nights in Bellingham, and commuted 1.5 hours each way into work. Plus, I missed spending time with Coach Bentz, but I know he won't be far from me ever. The delivery of flooring for my studio was wrong and had to be sent back. Saturday was spent with housework and scouting for a place to perform pullups. I found a park and a small fitness center, and will use these to perform my 4X7.

4 Mar 07 - 15:10 - Moderate intensity

Commando Pullups - RPT/D/E - 6/4/6
These were tough. Being gravitationally favorable, I jumped up for the first three sets. The last two were standing on my plyo box, starting from the hang and doing slow negatives. I felt these in my core and shoulders.

Four Corner Squat - RPT/D/E - 8/3/6
I used a band around the upright. The last two sets were very slow, as I really wanted to focus on my form. These really showed the holes in my game, as my hamstrings were screaming!

Side Swing to Squat with Bruiser - RPT/D/E - 8/2/5
These felt really good. The placement of the Bruiser was on for all the sets.

Quad Hops to Box - RPT/D/E - 8/3/6
These felt awkward for the first set, but fine for the remaining four sets. At the conclusion, someone in the park commented, "Geez. You sure look light on your feet for your size."

Rest between sets was 2 mins, 4 mins, 4 mins, and 4 mins. Not sure WHAT I was thinking that I only needed two minutes rest, but I won't make THAT mistake tomorrow.

Time was 31 minutes.

Overall, I can see that the pullups and squats will be the most challenging for me. The pullups are an integration issue; I need to sophisticate the parts to synergize into one. The squats are a trust issue; namely, that I can get back up.

Took a 30 minute walk with my wife, then did some hip flexor work (Cobra, Up Dog, Pigeon) and forearm work (Seal pose and Locust).

[dferguson]

Joel,

I wish your nephew a fast recovery.

Also, I'm confident that you'll get a lot out of this program, especially the movements that you find more difficult. I look forward to your incremental progress, hermano.

Take care,

[Coach Bentz]

If they think you're light on your feet now, wait'll they see you doing your silverback gorilla impression with the commando pullups in a few weeks!

Looking forward to watching this unfold, bro!

[victoria]

Just do not get used to that 5 min rest.... it goes away way too fast...
Your nephew is in our prayers....

[Coach Gostnell]

The delivery of flooring for my studio was wrong and had to be sent back.

Alas, too typical, but

Saturday was spent with housework and scouting for a place to perform pullups. I found a park and a small fitness center, and will use these to perform my 4X7.

Way to hang in there, Joel!

[joelsey]

Monday 5 Mar 07 17:10

Overview – warmed up with the warmup Coach Wilson took us through at Lambda. Did some additional arm circles in all directions. Weather is quite pleasant.

Commando Pullups – Overall, very hard

Pull-ups

RP: T/D/E
Round 1: 7/4/7
Round 2: 7/5/7
Round 3: 6/6/8
Round 4: 6/8/8
Round 5: 6/8/8

By far the hardest part of the cycle. These are quite the challenge for me, and I found myself standing on the box more and more. Trying to hang at the bottom and at least start the pull before getting assistance. Technique failed as I progressed

Four Corner Squat – Outside/Inside – felt a better motion today.

Round 1: 7/4/7
Round 2: 7/5/8
Round 3: 8/5/8
Round 4: 7/6/8
Round 5: 7/6/8

After the first set, where I noticed my knee was flaring, I really worked on technique. This was much easier than yesterday, and I used the bands less and less.

Side swing and press with Jr. Bruiser – MMMMMMMM….Dessert
Round 1: 7/3/7
Round 2: 7/4/8
Round 3: 8/4/8
Round 4: 7/4/8
Round 5: 7/4/8

Love these! I grabbed the wrong Clubbell® out of the loft, and didn’t want to waster time going back. After Commando Pullups, I really felt these! Seemed like I had to wring out the arms to get armlock on the press!

Quad Hop – Ground Engagement

RP: T/D/E
Round 1: 5/5/8
Round 2: 6/5/7
Round 3: 7/4/8
Round 4: 7/4/8
Round 5: 7/4/8

These took more sophistication than I thought. In the first set I felt very wonky. As my technique improved, these became somewhat simpler, but definitely not easier!

Vibration drills between sets (4 minutes rest). There were a number of external distractions this time. Several small children flocked to the area, and went hands-on all over – Clubbell®, Plyo-box, watch, water bottle, keys and band. I made sure to corral them quickly, and issues a rather sharp request to the parents. I have no qualms sharing the equipment, but leave my gear alone! Then came swarms of mosquitoes, which drove the kids away, but left me swatting like heck! Lastly, a dog came up, lifted his leg and relieved himself on my towel. I spoke to the owner about leash laws, and he informed me his dog was well behaved. I then told him what happened, and he denied it. Handling it by the corner, I tossed it to the owner. He was very apologetic and asked to reimburse me for the towel. I told him not to bother, but to please obey the leash laws. Outcome – I’m putting up a pullup station in my garage.

Tuesday, Mar 07

03:30 – Extended Child to Table pose – 8 reps
2 rounds of Intu-Flow
Needed these for my arms, which are extremely sore. I attributie this to poor pullup form

19:00 – Spinal Wakeup
How good did this feel!

[joelsey]

Alas, too typical, but Way to hang in there, Joel!

Thanks, Jeanne!

I'm getting a partial shipment today and the rest tomorrow. Hopefully I'll be recovered enough to move it around!

Smiling...

[victoria]

it is great reading your blog... nice to see the progression and how you handle all the "challenges"

[Soheil John Ward]

Glad to see you posting man! A guy your size doing this bodyweight stuff is scary. I bet it's going to be big work but with big payoff. This program is kicking my tail too but it's just what I needed. It's really hard for me to motivate myself for these high intensity intervals.

Lastly, a dog came up, lifted his leg and relieved himself on my towel. I spoke to the owner about leash laws, and he informed me his dog was well behaved. I then told him what happened, and he denied it. Handling it by the corner, I tossed it to the owner. He was very apologetic and asked to reimburse me for the towel. I told him not to bother, but to please obey the leash laws. [I][U]Outcome – I’m putting up a pullup station in my garage.

Ha! That's a pet peeve of mine too. One time when I was training with Dan in the park this hippy chick's dog ran up and took a dump right in the middle of where we were training, then smiled and left without so much as offering to clean it up. What's so common about common courtesy?

[joelsey]

Wednesday, Mar 7 - Low Intensity Day
The movements felt great. I still seem to be holding a pump, or tension, in the biceps (outer) and forearms. WHile I can strighten my arms to arm lock, and work the shoulder circles, I can't seem to touch my right fingers to my right shoulder (same on the left).

Also added in some hip and hip floxor work, a la Coach Wilson and Coach Sawcyzn

Thursday, Mar 08 – Moderate Intensity Day

Round 1 RPT/E/D
Commando Pull-ups x 5 – 5/6/4
Four Corner Squat X 2 (Front/Back) – 7/4/3
Side Swing to Squat X 5 (per side) – 8/3/3
Quad Hops onto Box X10 – 8/3/3

Round 2 RPT/E/D
Commando Pull-ups x 5 – 5/7/5
Four Corner Squat X 2 (Front/Back) – 7/4/3
Side Swing to Squat X 5 (per side) – 8/4/3
Quad Hops onto Box X10 – 8/4/3

Round 3 RPT/E/D
Commando Pull-ups x 5 – 5/7/5
Four Corner Squat X 2 (Front/Back) – 7/4/3
Side Swing to Squat X 5 (per side) – 8/4/3
Quad Hops onto Box X10 – 8/4/3

Round 4 RPT/E/D
Commando Pull-ups x 5 – 5/8/5
Four Corner Squat X 2 (Front/Back) – 7/5/4
Side Swing to Squat X 5 (per side) – 8/4/3
Quad Hops onto Box X10 – 8/5/4

Round 5 RPT/E/D
Commando Pull-ups x 5 – 5/8/5
Four Corner Squat X 2 (Front/Back) – 7/5/4
Side Swing to Squat X 5 (per side) – 8/4/3
Quad Hops onto Box X10 – 8/5/4

Time to complete – 32 minutes

Notes – Commando Pullups were done with an assist, standing on a box. This allowed me to get full range of motion without turning it into a bicep burner. In between rounds, performed Inchworm on the floor to reinforce hip snap for pullups. Four Corner Squat seemed better, but still did them assisted. Cooled down with Intu-Flow and screwing pushups


Friday, Mar 9 – High Intensity Day

Round 1 RPT/E/D
Commando Pull-ups x 5 – 5/7/4
Four Corner Squat X 2 (Sides) – 7/5/3
Side Swing and Press X 5 (per side) – 8/4/3
Quad Hops – Ground Engagement X10 – 8/3/3

Round 2 RPT/E/D
Commando Pull-ups x 5 – 5/8/5
Four Corner Squat X 2 (Sides) – 7/6/3
Side Swing and Press X 5 (per side) – 8/4/3
Quad Hops – Ground Engagement X10 – 8/3/3

Round 3 RPT/E/D
Commando Pull-ups x 5 – 5/8/5
Four Corner Squat X 2 (Sides) – 7/6/4
Side Swing and Press X 5 (per side) – 8/6/4
Quad Hops – Ground Engagement X10 – 8/5/3

Round 4 RPT/E/D
Commando Pull-ups x 5 – 5/8/6
Four Corner Squat X 2 (Sides) – 7/6/4
Side Swing and Press X 5 (per side) – 8/7/4
Quad Hops – Ground Engagement X10 – 8/5/3

Round 5 RPT/E/D
Commando Pull-ups x 5 – 5/8/6
Four Corner Squat X 2 (Sides) – 7/7/4
Side Swing and Press X 5 (per side) – 8/8/3
Quad Hops – Ground Engagement X10 – 8/6/3

Notes – Commando Pullups are still my bane, and require just as much mental focus as physical. Did these assisted on a box. Four Corner Squats felt OK, although I do need to watch form and structure. Side Swings are still a favorite, and Ground Engagement was remarkably smooth. My arms are still somewhat tight and pumped, so I am adding additional Intu-Flow to compensate.

Saturday, Mar 10, 2007 – No Intensity Day

Spinal Wakeup was done in the morning, after a very light breakfast. Had some family over Friday night unexpectedly, so I need to make sure I carve out time for my recovery. Also added in some additional Intu-Flow for shoulders and arms, since I seem to have lost the ability to touch my fingertips to my shoulders (the biceps and forearms get in the way).

Sunday, Mar 11, 2007 – Low Intensity Day

The movements felt really good, and I needed it to deal with the family crisis that I am dealing with. It’s amazing how carving out this time for myself (pay myself first) really helps me to deal with the day’s challenges. My arms still feel “pumped”, and according to my wife and sister-in-law, they look bigger. I am astounded how this program can find all the holes in my strength (deep squat hams and quads, pullups). Unfortunately I had to miss the Intu-Flow seminar in Bellingham (sorry Coach Sonnon), but I had to deal with those family matters. On top of it, the flooring for the studio still hasn’t arrived. Exhaling……..