Saturday, August 1, 2015

July 2015 Review

My approach changed in July.

1. Pain Free Daily Yoga - I messed up here, taking back to back classes at the studio, pulling myself into forward folds during both of them. The next day, either my adductor or hamstring tendon that inserts on the back of the left calf was not happy. I babied it for a couple weeks. It is healing, but practice frequency definitely suffered as a result. Over the course of the month, my average was 3-4x a week, with much lower intensity.

I tried dropping pranayama due to the time commitment, but it has proven essential to the quality of my sleep. Within a few days, I was only sleeping 6 hours a night and felt terrible during the day. So I added it back in.

My injury was due to greed, plain and simple. My yoga has been going well, my ego has gotten involved, and I pushed too hard. I need to change up my practice for awhile, make it something that enhances my life, rather than my primary hobby. Gradually I've built up to a huge amount of time for yoga, and it's pushing out too many other things I enjoy.

I am reducing planned frequency to 3-4 times a week, 1-2 studios classes, lower intensity, no back to back classes. I will focus on finding mental and physical stability to support my life, rather than advancing myself into a "deeper" practice.

August will center on this change. I do have one class planned with my teacher's teacher, that I am looking forward to.


2. 1 2 3 at 145 - With a month left in the goal year, I have shifted my lifting focus entirely to hitting the 1 2 3 and am ignoring my weight target. I have been eating more and strength is up quite a bit. Backing off on my yoga fits well with these patterns.

I did a single with 215 on the squat last week, early in the morning, after quite a bit of other work. I think 225 is in the bag for the end of August. I did a triple with 115 on the press under similar conditions. I do not expect 135, but 125 or maybe even 130 is viable. My heaviest deadlift has been a double with 275, but that lift goes much higher on singles than rep work might suggest.

Overall, Joker sets have been a very good fit for my personality. I really like them combined with high rep, short rest period accessory work. Opening my session with a short period of hard work, then chasing a pump on all the fun machines, really suits me.

Caffeine has been largely removed from my diet, down to green tea once or twice a week. I have substituted a variety of herbal teas and am seeing positive effects from the change. The times I do opt for the energy boost, it is strong and lets me power through poor sleep or a long day.

Supplements remain constant - flax, dha, protein, creatine, multi-vitamin, D3.

I've been doing a 20 minute walk wearing a 30lb weight vest a few times a week. I ordered 30lbs of additional weight and will slowly add on. I will not run or grind away on an elliptical, but I enjoy getting outside in the morning. The extra weight is enough to give me some cardio effect.

My lifting this month has been almost entirely at the box gym. There are strong people there, they just start early. I can hit the tail end of that crowd if I do morning sessions, and that helps with motivation. I'll continue these patterns through August.


3. Advance my Profession - I will devote 100% of professional development in 2015 to my current employer. This will no longer be a public goal.


4. Connect - I did poorly at my objective metric. Time with family and friends was consistent.

Making my time management less granular has helped. I have not succeeded in re-synchronizing household bed times. I think that genie is out of the bottle for good.


August will end the goal year. I am very happy with the state of things, so much so that I am not sure if there will be another goal year. Dangerous territory...