Back on the scene, crispy and lean. . .

I have not really lifted weights since i began testing/training again.  Most of my training has been body weight only, which leaves the volume/intensity/density metrics somewhat ambiguous.  Density is clear and easy to calculate.  Volume and intensity, however, are somewhat tricky.  So last night, on day 6 of strep throat/fever, my shower ceases to work.  I made a trip to the health club to perform evening hygiene.  About half way up the hill [1.4 miles total to the club], Deftones 'One Weak' came on my iPod.  By the time i strutted into the joint i knew that there was some weights to be lifted.
Movements tested:
Conventional Deadlift
Sumo Deadlift
Stiff Leg Deadlift
1 arm kettlebell press
KB press with scissor stance and torso rotation
Barbell clean and press
Barbell clean and push press
Pistol, bodyweight, heel elevated
Chin ups with asymmetrical hand position

All movements tested beyond my baseline toe touch Range Of Motion, but i only trained the movements and movement variations that tested better than anything else in it's class.  With Gym Movement testign protocols and the Order of Operations located within, we are allowed room to change a movement to see if it tests better.  One of the models frankie Faires noted that we borrow is Paul Chek's 'Primal Patterns'.  Basic lifts with varying degrees of specificity.  For example.  My thoracic spine rotation, to the right of my midline, is significantly reduced when compared to the left.  In order to improve upon the relationship between left and right, which i am sure has affected or has been affected by my sacroiliac situation, i am using varying loads and varying degrees of specificity to do so.  I must run out to perform some sessions at The Studio, but i will be back to convey to you why i feel the Gym Movement protocols will turn me into a better slab o' meat than the Certified Kettlebell Functional Movement Systems ever could.  Why?  Gym Movement is my system.

Last night's data [with strep throat and a fever]
Conventional DL 135 lbs. x 10 reps
1 arm KB press 35 lbs. x 11L, 12R
Sumo Deadlift 135 x 8 [made my right knee hurt]
Scissor stance press with rotation 35 lbs. x 9 left, tested better than strict presses
Strict press 35 lbs. x 14 right, tested better than baseline but not great
Sumo DL 220 lbs. x 2 [tested negative]
Stiff leg deadlift 220 x 9 [tested awesome with toe touch and shoulder flexion]
Scissor stance press 35 x 9 left
Strict press 35 x 9 right
Double under grip stiff leg deadlift 220 x 7 tested better than anything else with ROM
Volume = 8,630 lbs.
Density 30.21%
Intensity = N/A [not yet ready to establish 1RM]

Barbell clean and press/push press
135 x 5 tested amazing
135 x 5
140 x 5
Volume = 2,050 lbs.
Density 30.21%, same as previous block, SO WEIRD!!!!!!!!!!!!!!!!
Intensity range 82-85%

Finished with some chin ups and pistols, and i was sweating insane bullets and totally worked.  I woke up today and felt as though i had not been sick for 6 days.  Time to make the donuts. . . . . .

3 years ago this month.  Elite Athletic Club.