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The Eighth Day – I Know Squat

July 27, 2010

Nothing completely and utterly destroys one’s hip and shoulder flexibility quite so well and thoroughly as the modern phenomenon called the desk job. While I am aware of this, and actively take steps to fight it, it’s a pitched battle at best. This is why I’m strengthening my rotator cuffs several times a week, and kick off every heavy day for legs and overhead moves with a mobility drill. Since today was squat day, that meant taking a page from the Catalyst Athletics warmup and running through a few things like squat-shifts and cossacks after rowing 500 meters. My squat form still isn’t perfect, but thanks to those stretches, it’s not a catastrophe waiting for a couple pounds too many to be on my shoulders, either.

On an unrelated note, my wife’s cell phone died overnight. It will soon be given a proper burial in a prepaid return box, courtesy of Verizon and the warranty on the phone. While I’ve heard numerous horror stories about Verizon, I’ve yet to have a single problem with their service at all – both actual cell service and customer service. They may be a little pricier than the other plans, but for zero dropped calls unless I’m in an elevator shaft on the bottom level of an underground parking garage and absolutely no hassle about replacing a dead phone, I’ll say it’s worth it.

Breakfast: 4 strips nitrite-free bacon, two hard-boiled eggs, small glass of coconut milk, bowl of broccoli and cauliflower, 3 fish oil caps.

(P)Rehab: Yellow stretch band rotator cuff work. The rotations are now at a 45-degree bend from my side. Internal rotations – 25, external rotations 20, lateral raises 15, rows 30.

Lunch: Steamed chicken breast (unseasoned), massive salad (spinach, arugula, broccoli, cauliflower, cucumber, asparagus, radishes, orange bell pepper), handful of sunflower seeds, 3 fish oil caps, 2000 iU vitamin D3.

Pre-Workout: Recon Ron Step 7 on strict pullups and bar dips – 4, 4, 2, 2, 2 of each.

Afternoon Snack: Steamed chicken breast, more salad, handful of sunflower seeds, 3 fish oil caps, 2000 iU vitamin D3.

Workout: Row 500m, mobility drill, one round of the CrossFit warmup, squat warmups, squats 145# x 5, 165# x 5, 185# x 5. Still adjusting to the strict paleo changeover from mostly paleo + dairy, so my numbers are staying fairly stagnant at the moment.

PWO Meal: Steamed chicken breast, baked sweet potato fries with olive oil and garlic pepper, 1 avocado, 3 fish oil caps, 1000 iU vitamin D3.

Dinner: Yet to be determined, though I’ve got some grass-fed ground beef thawing out as I type this.


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