Bill Solomon's Warrior Wellness & Be Breathed for 5 week

[bsolomon]

7/6/04:

As instructed by Coach Sonnon in Program Design section http://www.circularstrengthmag.com/f...pic.php?t=2682, I began my program last Monday June 28th. Didn't have Internet since I was vacationing with the in-laws in Minnesota, but just returned to home to Dallas & will keep daily logs now for the rest of the 5-week program.

I've been doing Warrior Wellness (mostly Intermediate program) every morning first thing and usually at night before bed also. Never more than 10 reps and slow to medium speed. RT (technique) seems pretty good, maybe a 5. No pain except as explained below.

Also I'm doing Be Breathed every other day. Started out with 2 sets of 3 pikes, and yesterday was up to 4 sets of 3 pikes spread throughout the day. No straining, but approaching it after the third rep of each set.

As instructed, no other resistance work or stretching was done. Experienced occasional very mild discomfort when doing arm figure eights, particularly above my head. Also, last night and this morning I noticed discomfort when raising my left leg into my lap for the four corner balance drill. (Never noticed this before, so I didn't push it.)

Also occasional slight discomfort in my mid-back, possibly because I was extremely physically active last week with lots of long hikes, foot races, dodgeball, golf, etc.

Over the past week, I've had a pretty high level of energy and have slept extremely well. Four more weeks to go - I'll keep plugging away!

[bsolomon]

Question: I'm feeling a strong need for more physical activity. I felt great during my vacation when I was constantly climbing, running, etc., but now I'm quite lethargic after one day of sitting at a desk.

Since my usual resistance training isn't allowed by this program, are there other alternatives for getting some exercise? How about jogging a couple miles a day?

Thanks in advance for any advice.

[Scott Sonnon]

Bill,

If you want this active recovery cycle to be of use, you need to exercise restraint. Stick to the plan. You can get back to the 'heavy' when you're through cleaning the slate.

[bsolomon]

So no jogging, windsprints, or fast walks?

[Scott Sonnon]

Bill. No. Stick to the plan. If you haven't resolved all of those issues by now, then any exertion you do at this point may very well more deeply embed and conceal the source issues.

[bsolomon]

OK, thanks.

[bsolomon]

7/6/04 (evening):

Just did WW (Intermediate level) before bed. Went fairly quickly & smoothly except slow on figure-8 arm circles, focused on reaching backwards & upwards as much as possible. Slight discomfort when reaching above & behind. Also went slow on hip circles (stationery from the waist down, upper body rotating in a semicircle).

Still experiencing pain in my left knee when the left foot is in my lap for the 4-corner balance drill, so I opted out of that exercise. Will try it again in the morning.

[Scott Sonnon]

Bill,

Try to just place it across your shin, rather than in your lap.

[bsolomon]

7/7/04 (morning):

Did WW Intermediate (5 reps each exercise) and Be Breathed butterflies (2 sets, 4 reps each, 3 minutes between sets).

Be Breathed was nice & slow as usual. First time I've done 4 reps without straining. Will try for 2 sets of 4 reps this evening. Focused on talking or singing during butterflies to avoid holding my breath during greatest exertion.

WW was slow & smooth. Still slight discomfort when reaching up & back on figure-8 arm circles. Placed left foot across shin rather than in my lap for 4-corner balance drill.

[bsolomon]

7/7/04 (evening)

Felt pretty lethargic this evening.

Planned to do 2x4 butterflies but reached muscle fatigue after 3 slow reps. Decided not to go for another set after lower back muscles still felt tired and very sore (near the tailbone, slightly to the left of center) later in the evening. To avoid lower back soreness in the future, I plan to do all my sets in the morning as opposed to some in the morning and some in the evening. On Friday morning, I will try to do 4 sets of 4.

WW felt good. Five reps of each exercise. Better range of motion this time around when bending sideways & backwards at the waist.