Getting better at anything is no secret, it's hard work. I know it sounds mundane, but it is true. If you want to get to the next level you MUST be willing to grind. On top of that, the higher you reach, the harder the grind. The vast majority of people do not become successful by accident.
I have embraced the grind forever. If you had asked me if I would have benched 900 lbs twenty years ago, I would have thought you were nuts. I just kept pushing to get better and ended up further than I ever imagined.
Now my grind is different. I have torn my body to pieces over the years. That said, I refuse to let it fall apart. When you look at my log you will see the constant toil of rehab and recovery. You know why? It works. Just like with training, I am a believer in the accumulation of work. Constantly doing the little things add up.
My rehab is constantly evolving. I find that sometimes a movement that helped last week, is not as effective this week. That's why it's really important to not add too much crap at once. It's also really important to keep track of what you are doing.
There are so many people in pain, especially as they get older. We screw our bodies up over years, yet expect it to get better in a matter of days. Then when it's feeling a little better most people forget what got them there. Although one might not need the same amount of time invested in rehab, maintenance is still very important. Don't forget what got you there.
I know a lot of you younger guys and gals might not get what I'm talking about, but remember the lesson. Just ask anyone who has been around, this will resonate with them.
Wednesday am stretch
Bird dogs x10
Side planks wtih rotation x10
Lying scap retractions x10
Shoulder dislocates x10
Wednesday pm Squat w/Safety Bar
Full body warm-up
Squat warm-up 145x5
Ab Rollouts x10
Squat warm-up 185x5
Ab Rollouts x10
Squat warm-up 225x5
Ab Rollouts x10
Squat Work Set 265x5
Pushups x15
Squat Work Set 305x5
Dbl row 60x10
Squat Work Set 345x5
Pushups x16
Squat 265x5
Dbl row 60x10
Squat 265x5
Pushups x15
Squat 285x5
Curls 45x20
Squat 265x5
Pushups x15
Squat 265x5
Curls 45x20
Time 39:51
Before Bed
Side planks with rotation x10
Lying scap retractions x10
Thursday am stretch
Bird dogs x10
Side planks wtih rotation x10
Lying scap retractions x10
Shoulder dislocates x10
PM
Treadmill
5:00 Warmup walk
6 rounds :60 run/:90 walk
5:00 Cooldown Walk
25:00 total
Foam rolling
Stretching
Before Bed
Side planks with rotation x10
Lying scap retractions x10
