This scorecard is a lot like the others, I missed a bunch of logging and didn’t get a few of them done. I also completely fell apart with continuing what would have been the 4th iteration. The past few weeks have been busy and I have been traveling a bit. I’ve gained around 5 pounds or so probably just from all the sweet treats I’ve been having. Now I need to get back into it, and refocus. I’ve been messing around with sumo deadlifts a lot in the gym and have actually gotten into hip trusts. Another thing I am loving has been different clean variations. I feel like they are great for the upper back especially if you’re hitting hang cleans. I like them so much I think I am going to get an olympic bar and bumper plates(assuming I can find them at a reasonable price, but even then I think I’ll end up using them all the time so they’ll be worth the investment. I think all the posterior chain work I have been doing has really helped alleviate some of my back pain. 

I found this powerlifter Matt Wenning on YouTube and he talks about how lifters need to do twice the amount of back work as they do chest work. And if you scale this idea out it becomes, you need to recover twice the volume you’re training. I believe three lifestyle areas need to be balanced in order to maintain fitness, or make progress. These three components are training, sleep, and diet. If one of these components is missing the individual will need to focus that much harder on the other two in order to make progress, or maintain their current fitness level. I have thought about adding a fourth that includes work and family obligations, but I decided to incorporate that into the sleep category because those things tax your central nervous system(CNS), and sleep will help your CNS recover. For the working parent, the goal of training should be to put yourself in a position to train everyday. So that means if your diet and sleep are all jacked up, you need to make an emphasis on taking walks throughout the day, AND making strides to improve either diet or sleep.  

One thing I am going to try going forward is meal prepping. My normal cooking regiment is making a bunch for a meal and then eating the leftovers the rest of the week. I really want to try making food specifically for the meal prep, and saving it in addition to the food I normally make. I have been trying out different types of protein bars, but they make me feel bloated and heavy.  

I recently tweaked my low back in the SI joint area from sumo deadlifts, and it had me in a decent amount of pain and discomfort.  Then I stretched out my hip flexors and the pain pretty much disappeared. 

Also, I’ve just started on the 4th scorecard, so there will be a gap. I’ve been traveling a bit and my schedule has been thrown off. But I’m getting back on the horse!