10/11/2023 Wednesday
No training today. This was a premeditated choice, not being lazy or just “not feeling it”.
Monday after training, I worked until evening unloading heavy furniture, ripping out carpet, and installing flooring. Tuesday I worked from dawn to well after dark on the same. It’s basically JUST ME moving everything over 30lbs into a 2-story house. AND getting a floor done in time for us to sleep in that room last night.
Skipping the gym this morning was needed to let my body recover and keep me ready to hit it hard again today after work.
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This is the ONLY way to eat a steak. Good on you tapping into that primal side.
But come on: you get the Hawaii and order CPK? That’s like making it to Maine and ordering Texas Roadhouse. Get you some local grinds! …man I miss Hawaii, haha.
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10/13 Friday
Logging a day late, which shows how crazy everything is.
No energy or strength, been moving and flooring and still am doing so.
Workout got interrupted with a work call during deadlifts which i couldn’t avoid.
Ended up not doing the RX of the program, though hit all the basics, due to lack of time and energy. Will restart Week 4 next week.
I improvised and did this:
Squat 5s pro, 165 185 215 (TM is 235)
Deadlift 5s pro, 205, 225, 255 (TM is 285) Was still super easy despite how shite i felt.
Hang clean to a max triple. Benchmark PR 3x185.
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10/16/2023 Monday
5/3/1 Beach C2W1 (second attempt at week 1 lol)
Very tight on time, integrated my 3x 30sec hangs in between squats vs doing the full shoulder rehab warmup.
Squat: 5s Pro - 165, 185, 215
Hang Clean - 2xMax@70% and TM is now 165 - 2x20x115lb
10 rounds of:
Press 5x85
Fat grip curls (towel around barbell) 5x85
Neck extensions 26lb
A set of rear flyes for shoulder rehab and I’m out! Early meetings.
Edit to add a quick note: my left ankle is injured. Pretty weird. Not sure when or how, though it’s possible that it was the last rep of the 185lb cleans last Friday. Or struck it super-hard on something while moving furniture. Either way it hurts to dorsiflex. Going down stairs is comfortable, going up is not. No big deal.
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Sometimes I get that same left front of ankle pain when I do a bunch of sled drags. I guess leaning forward really puts high demands on the little dorsiflection muscles. It usually goes away if I cool it on the sled and make a effort to really push through my toe and extend my foot while walking around.
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Interesting!
Well in addition to the above, i hit it with a crowbar last night while working on flooring. Drew blood about an inch away from the injured area. So, not helping matters ha!
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Radical impact massage! Cutting edge.
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10/18/2023 Wednesday
Long day yesterday. Looking forward to a break but not sure when that’ll be!
Still able to make time for training, albeit at the cost of other things that also matter.
5/3/1 Beach C2W1D2
Squat: Max reps at 235lbs. 5 or 6. Should have been a benchmark PR but disappointed that a) lost count and b) this isn’t close to the 225x10 I did beltless a few weeks ago. At least not in my mind. I was off, plain and simple, for lots of reasons, despite having my belt. Water under the bridge though.
Deadlift 5s Pro, TM is 275 so that’s 205, 225, 255 nice and easy.
10 rounds E2MOM of
-5 press 85lb
-10 DB rows each side, 65lb
-10 neck curls, 10lb on forehead
And that’s all the time we have.
Have some musings on training, but no time for them now.
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10/20/2023 Friday
No training today. Another premeditated, conscious choice.
Last few days have been damn near 16 hour days of “working”, to include my day job, side jobs, and manual labor on the new home. Training is for my body; and what my body needed more last night was rest more than it needed high rep squats and high rep cleans.
Should get some beach time this weekend and get some play-conditioning.
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Solid choices, hope you’re settling in well and enjoying the new location!
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10/21 Saturday
2.5 hours of North Shore waves.
Wife did most of the babysitting so i spent the bulk of this time getting pummeled by incredibly powerful waves. We had boogie boards and were trying to learn to ride them. We aren’t good at it but it was vigorous and fun! Felt like I’d been in a car accident or gone a few rounds with Mike Tyson.
Then 4 hours working on flooring. Did something to my bad shoulder and couldn’t use my right arm for almost an hour, it was too weak to lift an empty cardboard box. The job had to get done so i pressed on and by the end of the night it was closer to normal.
Bludgeoned my finger with a hammer so badly it split open and gushed blood. Its a mess.
Left ankle bruised and tender, like a mild sprain.
So for all this, I’m still lifting Monday but I’ll have to change it up. I can’t execute the program with my left hand and right shoulder so injured. The ankle can suck it though.
Will update.
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10/23/2023 Monday
Off-program gym session. No way I can do the RX 5/3/1 workout and do it justice. Injuries on both hands, right shoulder, left ankle, lower back jacked… These are not excuses, they are parameters.
I’ve been doing heavy manual labor (moving furniture back and forth and removing/installing flooring) for many hours. The back half of Saturday and all of Sunday.
Shoulder rehab attempt: 3 rounds of: 30 second hangs, 20 reps each front/side/rear raise, then some external rotation on the right arm.
Squats: 20 reps at 135lb. Lower back screaming!
3 rounds of: reverse hyper machine, leg extensions.
Cable rows at different angles.
Thats… it!
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Sounds like you are having fun mate. 
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Yep I am.
And while the ankle isn’t directly holding me back, it looks like a freakin balloon.
And the shoulder issue is bad enough that I’ll have to rethink training for several weeks. But the flooring and hauling of heavy furniture back and forth can’t wait.
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Excited for the new place?
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@bigpappafrance The new place is wonderful. However it also requires a LOT of work, and around here, labor is expensive and hard to find so I do it myself. I’ve put a lot of sweat into the place so far. But in a few weeks, hopefully, it will be a wonderful home in which I can relax instead of my latest after-hours work project!
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10/25/2023 Wednesday
Still too “injured” to be on-program right now.
Shoulder rehab - 3 rounds of : 30 sec hang, 20 each of 3 kinds of delt raise.
Squat: 20 reps at 145.
Then, worked up singles and got 265. No belt, no safeties on this rack, good enough for now.
10 pullups. Bicep curls, triceps. Just having fun for a few minutes, and you know what? It was fun.
Realistically: My shoulder is in REALLY BAD shape. And it doesn’t get a break with all the handyman work at the house. I will make rehabbing it my #1 priority in the gym and hopefully next year get back to putting heavy things over my head.
@T3hPwnisher I know you’re into band pullaparts for shoulder health. I can do those. Any other recommendations?
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Sucks to hear you’re laid out dude. I don’t ever make recommendations, as it would be irresponsible of me to do so, but I can always share what has worked for me.
Where are you encountering pain in the shoulder? Is it while pressing? If so, is it the entire time, or only a certain part of the ROM?
When I had shoulder pain (and other pain for that matter), I would make a point to do partial reps with a light load (like an unloaded dumbbell handle) for 100 reps, wherein I would push just SLIGHTLY past the point where the pain was. My idea was to get some restorative bloodflow into the tissue there. I’d eventually be able to increase the ROM ever so slightly through this process. It’s something I’d do daily, on top of all my other training.
Thanks.
At this point, I feel it in the entire ROM of pressing, and generally during external rotation.
During manual labor (think ripping out heavy carpet, and all the impossible-to-define angles and ranges of motion that involves; or moving a family of 6 by yourself), it “just hurts”.
A few days ago I heaved something sideways, then my arm was basically hanging limp for a while… I tried to pin my scapula back to keep it stable, and work with my left arm, obviously using the right somewhat despite the pain and weakness. After an hour or so I was using it “normally” again.
If I use my left hand to reach across my chest and grab my right shoulder, easy no pain.
If I use my right hand to reach across my chest and grab my left shoulder, the right shoulder hurts. If I pull it across (using my left hand pulling my right elbow) it hurts really bad.
Those symptoms sound like what happened when I tore the labrum in my shoulder. It may require a deeper look.
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