Day after day…

I hate to obsess over my back so much, but, well, I am a bit worried, or at least I was at midweek this week. It turns out I had a great weekend. Not sure: slight weight loss? Better management of activities? New PT exercises (bringing back some of the Williams Set)

I’ll take it..whatever it is.

Today: walk, some pull ups (5 sets of 10), walk, push ups, weights.

The walks were ok…not that much afterward, but they WERE enough.

The sequence:

PT, then 1 set of pull ups, walk 1, 4 more sets of 10, walk, 1 set of banded walks with “walk 10” push ups (walk 1 step, 1 push up, 2 steps, 2 push ups, etc, up to 10), 2 sets of mixed grip pull ups, 4’th set of banded walks (sideways) with 20, 15, 15 push ups.

Then inside: 4 sets of 5 x 155 bench press, deadlifts:

10 x 134, 10 x 184 low, 10 x 245 high (taking care of the back)

3 sets of 10 curls

3 sets of 10 x 94 high incline with Swiss Bar.

Peoria Chiefs baseball

last night with Tracy: a back and forth affair and the Chiefs were down 6-5 in the bottom of the ninth. Speedster gets on base by an error, and then BOOM..moon-shot home run to left field to get a walk off win.

Good crowd.

Today: not as good of a crowd, 8-2 loss, though the same batter smacked a huge home run in the 1’st inning.


First last night’s baseball game. Going into the top of the 8’th, Peoria had a 1-0 lead. But the first relief pitcher had let 2 on base so with 2 outs, the coach replaced him. BAM: home run, 3-1 lead for the Tin Caps.

I do feel for coaches; had the tired relief pitcher given up that HR, the coach would be seen as an idiot. But replace him and the new relief pitcher gives up the HR, then the coach is seen as an idiot. I don’t envy the coaches…they get second guessed by fans who don’t know what they are talking about (like me).

It got worse; the Chiefs got a solo home run to cut it to 3-2, but in the top of the 9’th: double and 2 more runs to get to the final score 5-2.

We did see this nifty double play:


I did more stretching than usual this morning..included some rolling on a baseball. The plan was to do four 1/2 mile walks in between pull up sets.

What happened: started the walk prior to the pull ups: ok, not bad, not much pain. And I made it 1 mile.

More pull ups (5 sets of 10) with banded walks, shoulder PT, psoas marches…

Second walk: even better than the first.

Then mixed grip pull ups, push ups, upper body weights:

pull ups: 5 sets of 10, 2 mixed grip sets of 5

push ups: 30 incline, 30 decline, then a “walk 10” set with banded walks: 55 reps total for a grand total of 115 reps.

downstairs: bench: 4 sets of 5 (used a stool for my feet for 3 of these) with 155 lb.

curls: 3 sets of 10

rows: 2 sets of 10 (dumbbell)

shoulder: 3 sets of 10 x 94 high incline.

More rolling.


I had trouble with yesterday’s walk. More trouble with today’s second walk; I think I dinged my piriformis again.

PT, walk 1 (ok..but ..well, glad it was just one mile), PT then walk 2 and that was a struggle. Not really terrible but not as good as a short one should be.

Then more PT (shoulders) then a swim: 2200 yards.

600 of back, side, free (100), 400 of drill/swim with fins.

1000 alternating 250 free, 250 pull in 18:41 4:44, 9:22, 14:11, 18:41

free: 4:44, 4:49, pull: 4:38, 4:30.

200 back cool down. Note: this was back to back.
203.2 before, 202.0 after.

Baseball: Chiefs won 4-1! They looked good in doing so.


Ok, my walk didn’t go well..had to quick stretch at mile 1.65. But that came from misreading my symptoms..I was doing ok at mile 1 and decided to push for another instead of sticking with my plan.

The PT and swim felt better.

Swim: usual 600 of side/back, 400 of drill/swim (fins)

6 x 100 on the 2:20 (1:44, 43, 43, 43, 44, 44) kind of discouraging

100 back

2 x 50 swim, 50 back (48, 49)

100 in 1:39 (honestly) ..the rest helped.

200 in 3:36 (pull)

203.2 before, forgot to weigh afterward.

Baseball: went with B and J to the ball game yesterday. Chiefs lost 11-4 in game that was never close. Upside is that I got to see a monster home run.

More Chiefs baseball

I watched the Thursday, Saturday and Sunday games.

Thursday: 5-1 loss, but the Chiefs had the bases loaded in the 9’th; couldn’t convert.

Saturday: with Tracy and Barbara: 3-2 win! This was their second win in this series and the game was played before 5000 fans; best non-4th of July crowd in a while, I think.

Sunday: today, 3-1 loss. Chiefs pitching was ok though they gave up 2 home runs. But the Cubs pitcher smothered the Chiefs; only allowed 5 hits.

The Cubs vs Chiefs fiasco

Well, the South Bend Cubs visited the Peoria Chiefs.

Tuesday; 6-0 in a game that wasn’t as “close” as this big score would indicate; First Cubs batter hit a home run…and it never got better; they outhit the Chiefs 14-2.

Wednesday: even worse; 11-1 final; at least the lead off batter “only” got a double this time..and ended the inning with a ground out. Yes, 6-0 after 1.

The talent difference is stark; it is like an AA team playing a high A team.

Well, friends made it interesting.


About the best I can say is that the crowds were better than average…a lot better.

Getting it figured out..

First: I was somewhat sore last night and wondered how much I could walk. It turns out that I handled 2 one mile walks easily and painlessly ..nothing residual. What I didn’t do is “belt squat” afterward. More on that later.

The workout: PT, walk 1, PT, walk 2, a bit more PT and then downstairs for some trap bar deadlifts:

10 x 134, 10 x 184 (low handle), 10 x 270 8 inch…went fine, no residual glute soreness.

This was much better than yesterday (especially walk 1)

What seems to bother the glute/nerve root: Pressure when the thigh is horizontal to the ground and the shin is vertical; in particular:

Presses (bench and seated shoulder) when I don’t have my legs up.

Squatting when I go deep and keep a relatively upright torso

Cycling in a recumbent; the upright cycling is better.

Horizontal thigh + vertical shin + pressure = glute pain, either then or after the fact.

Non-horizontal thigh is ok.

Baseball: I made a baseball game; it was a very painful 6-5 loss. This game featured a bit of everything:

Early, there were two outs and the second baseman fielded an easy grounder but their throw was too high; the first basemen had to go too high and came off of the bag. Chiefs should have been out of the inning. Next batter hits a home run (ok, really smacked the ball too) and now it was 2-0.

Next: runners on second and third …pitcher balks. So now it is 3-0.

The lead increased to 4-0 before the Chiefs rallied; 2 runs via a double with runners on base to make it 4-2, and later a big home run tied the game 4-4.

Sky Carp made it 5-4, but the Chiefs tied it ..and stranded runners.

Now to the top of the 9’th; 2 outs again, and the pitcher tried a pick off at 2’nd and it sure looked as if he got the runner, but the umpire said otherwise.

Next batter hits a shallow fly to center and the outfielder made an excellent diving try at the ball…had it for a moment but the ball popped out and the runner scored. Then the umpire threw out the Chiefs’ manager, so he ran out on the field and had some more things to say.

And that is how it ended: 6-5 loss, with many, many chances to have pulled it out.

Squat range of motion?

First: some baseball last night. The Chiefs started with a Cardinals pitcher doing rehab; he retired the side in about 4-5 pitches total. The next pitcher was ok; gave up 2 runs over 6 innings, but then came the 7’th and the wall caved in.

And so it ended 8-1, but one Chiefs player hit a solo home run, his 3’rd over the past 2 games. My guess is that he’ll get recalled to AA soon.

And the day, with its weird weather (cloud, drizzle, clearing) lead to some interesting skies and a rainbow.


For some reason, my left leg just does NOT like a squat at any depth at all; tried them again, and once again, post workout pain in the left glute ..slightly different sort. I am going to try to go shallower (right now: sort of “deeper than a half squat but too high to be legal”)

Today’s workout: 2:30 (didn’t start the watch for the walk)

20 minutes for floor PT exercises and standing toe taps and psoas marches.

Walk: was going to do 1-1 but 2 was fine. Not perfect, but acceptable. Very humid.

First mile was 13:40 but I could feel less power on my left leg; balance was a problem prior to walking. I wonder if I need more open book stretches prior to walking.

8:30 transition

35:41 for pull ups, push ups, shoulder PT, wobble board step ups, banded walks with push ups.

10-10-5-5-5-5 then 5 wide, 5 chin, 5 mixed, 5 mixed

push ups: 30 inclined, then 8 sets of 10 mixed with banded walks

1:50 transition to the basement

55:44 for the basement section; very lazy here, but dammit, deadlifts (fine) get me out of breath.

bench: 150: 7, 7, 7, 8 (legs up)

deadlift: low 10 x 134, 10 x 184, 4 inch: 10 x 224 (very easy, tried a squatty motion)

high incline: 94 lb 10, 10, 10

curls 50 lb 10 10 10

belt squat: 10 to the bench (token) then 2 set 0f 10 x 94…these always seem to bother me after the fact…not so much during.

glute: post workout pain when getting up from lying down…I am almost sure it is the squats.

4’th of July Chiefs baseball

Well, it was not like the days of old..but the Chiefs did draw a crowd of 5000 + for the first time in a long time

The above was at the start of the game; it filled out a bit more than that.

I had a friend to go with.

Oh, the game: it started out promising. The Chiefs got 6 solid innings of pitching from their starter and 2 home runs from the same player:

So the Chiefs took a 3-2 lead going into the 7’th and then… the bullpen. And it was a disaster. The first reliever didn’t last the inning; second one wasn’t much better and by the time the carnage stopped, it was 7-3 Beloit.

But wait, there’s more. Top of the 9’th down 4, give up 4 more..and the game ended 11-3, Beloit. That is 9 runs over 3 innings..

In fairness, the Chiefs ..or rather the Cardinals, promoted several players last week.

Nevertheless, I am glad to see games. And this was 1000 more than last year’s 4’th of July game.

Back again

Ok, Friday was sort of a black hole.

It was not that big of a deal; took a few minutes; the doctor took a good look at my MRI and decided to put the steroid right at S1; I could feel some pressure in my left glute. I didn’t do much the rest of the day. Had some mild back ache.

Saturday; full PT, and an easy 1 mile walk. Felt pretty much nothing.

Highlight: Lynnor Visit.

The ball game: 8-2 Chiefs win..Chiefs got 8 runs in the first inning. I did meet some internet friends there.

Last night: I did feel it when I got out of bed to walk…in the glute.


About 3/4 of my PT

1 mile walk

Pull ups, push ups and more PT. Pull ups: lots of sets of 5 with full stop, 1 of 10, 2 sets of mixed grip.
Push ups: 30 incline, did 40 with banded walks, 20 and 10.

1 mile wak

3 minute plank.

Note: both walks were painless; I did feel some oh-so-slight pressure at the top of the hip, front.

Ball game: 7-5 loss, but still fun.

It is too early to tell if this will work or not, but early signs appear promising. Walks to the car were no big deal.