Great job! Nice vids!
Well, change of plans on the tattoo. The artist who did the eagle/flag piece doesn’t want to do a flag. He’s only doing Greek work now. I guess he’s good enough that he can pick and choose his customers. He’s booked up till October, charges double for a deposit (compared to his co-workers), and only charges by the hour while the rest of the shop charges by the piece.
I went with my second choice who happens to be a guy I know from high school. I don’t know him well but his work is good and due to our families being acquainted I trust him not to do anything shady just because I’m a cop.
The plus side of the change is that I’m scheduled for June 26th instead of the fall!
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High bar squatting and close stance hurts my lower back and SI joints. May be a mobility issue but I squat low bar with a wide stance and as long as my hip flexors aren’t right that day it feels great. That being said, you’re squatting so much more weight than I am right now so we’ll see how it holds up when I get back to the 300s. Awesome job on that 355 and that pull. Keeps me motivated seeing your recovery.
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Thanks! My stance has changed over the years. I set the bar on my traps as seen in the video and I’ve never been able to hold it anywhere else. I’ve tried lowering it a bit to attempt a low bar squat but no luck. The more upright I am, the better is feels on my lower back. It’s strange how different we can be because my low back injury included my SI joint.
I had a wider stance before my hip injury and it helped with depth and allowed me to use my glutes and hamstrings more. I kind of miss being able to do that because I don’t want my glutes to lag behind. But for now lunges and deads are picking up the slack.
I didn’t intentionally change anything but the narrow stance was pain free when I got released to lift and I was too impatient to wait any longer. Narrow squatting > no squatting!
I’ve tried to ease my feet out again but it doesn’t feel very good.
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6.6.18
Woke at 241.0 lbs after another evening baseball game.
GSS&S W11 D2
2 LAP DYNAMIC WARM UP
BENCH
135 x 5
225 x 3 x 2
240 x 5
250 x 4
260 x 3
270 x 2
280 x 1
PENDLAY ROW
135 x 5
210 x 5 because math is hard
210 x 4
220 x 3
230 x 2
240 x 1
OHP can go to hell
130 x 5
140 x 4
150 x 3
160 x 2 1st rep with a little leg drive
170 x 0 not even f-ing close
PUSH PRESS
170 x 4 with steady eccentric
NEUTRAL PULL UPS
+45 x 5
+55 x 4
+65 x 3
+75 x 2
+85 x 1
The final rep of every set was a little short of my normal range of motion. I think I’ve hit my limit.
REV CABLE FLY
40 x 8 x 2 sets
20 x 10B/10T/10F
20 x 10F/10T/10B
CONDITIONING
Jog 3 laps 4:35
Walk half a lap 1:45
Jog 3 laps 5:00
Walk half a lap 1:45
Good grief my conditioning is horrible. I don’t know how this happened. I feel absolutely awful trying to run. FML.
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This will help recovery and conditioning a bunch.
OHP is the most stubborn lift. I hate it.
6 laps = 1 mile on the indoor track. I’m dying in there. It hurts every single step of the way and I’m running 9-10 min mile pace. This is the one area that the extra weight is hurting.
I’ve fallen a long ways since this workout in November.
Depending on the goal for your conditioning workout then I don’t this the pace is that bad. A 9-10 min mile is around a 6 min kilometre. I would say if your plan is a jog as you put it then this pace is fine. If you are trying to improve your aerobic conditioning you don’t want the heart rate too high. So a pace where you can still talk whilst running is good. If your plan is to work on anaerobic conditioning then shorter more intense is better.
As far as running feeling horrible then I know how that feels and weight is a big factor. I am around 13kg heavier than when I was a runner two years ago and if I run now it is not pretty and it’s a lot slower.
The goal isn’t conditioning at the moment but it’s also not to be a pathetic rock. I’m strong but I’m not athletic at the moment. It’s a tough pill to swallow.
And here’s my heart rate during the jog.
The only reason I’m forcing any running at the moment is for damage control. I don’t want to gain weight without running because it’ll shock my body (mostly my joints) when I decide to do it at a heavier weight.
Looks good to me. I usually try anywhere between 120 and 150bpm (that’s when I a even find time to do any !!)
6.7.18
Woke at 241.8 lbs.
I think my part time jobs caught up to me today. I feel like crap. Overall my body is alright, but I have a headache. I never have headaches unless I’m sick, and I’m already on antibiotics. It’s also not a sinus headache this time. It’s also rainy; it’s a shame I have to work because this morning has the perfect conditions for some restful sleep.
No training today. Just eating.
The extra weight is gonna hurt. I know when I was 240 all my joints started to ache, especially during running. If you’re just out of shape and your body is fairly healthy, find a hill and do hill sprints. Best carryover to long distance endurance, only your feet hit the ground a fraction of the time they do while jogging.
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I usually stick to stuff like that. I actually don’t mind hard intervals. It’s the steady state stuff that kills me. I’m just disappointed that I can’t do a low-medium intensity exercise for 20 minutes without dying. But I guess jogging doesn’t feel like low intensity at the moment. Ellipticals and exercise bikes don’t feel so bad but I’m guessing that I’m only using a fraction of the effort to spin my wheels on those compared to propelling my 240 lb frame while jogging.
Six more workouts and I’ll start doing some more conditioning with my CrossFit experiment.
Don’t forget that jogging just blows too. I’m much lighter than you and I go through bouts when jogging isn’t a great option for me. My knees and sometimes ankles get really beat up from work or other stuff, and even though I could jog at a pretty good pace for 20 minutes or so the juice just isn’t worth the squeeze. Rather double the time on a stationary bike and try to stay fresher for more important activities.
I’ve always hated it. I’ve always been slow and it’s always been a struggle. My wife can go run for hours and enjoys it. I’m the opposite; I’m aware of every single stride and breath. I can’t seem to zone out which makes it much worse than it should be. I’d much rather do sprints or intervals.
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You and me both man. I think only 2-3 times in my entire life I’ve been able to zone out and run, every other time has been a laborious event.
I just looked at the CrossFit benchmark WODs (aka The Ladies) and the Hero WOD’s. There are tons of those. Some of them might kill me but I’m considering going through each and every one of them. Most are lightweight or bodyweight mixed with some running. It shouldn’t interfere too much with my lifting. I’m not too concerned for the short term since I’m changing my focus anyway. It could take months to go through all of them though.
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Sounds like a good use of training time!
Running sucks!!! I am jealous of people like your wife who can run! I think it must have something to do with fast/slow twitch muscle stuff???