Pound stone curls, ABCs or something else… what do you credit with making you so immune to overuse injuries??
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@simo74 Honestly, I hate those movements, but I’m choosing to interpret that photo to mean “so much (weight)” rather than “so much (frequency)”, haha.
@creative_name So long as they got me from all sides, that means they can’t escape me! Haha.
@bjiral I don’t think I’m immune at all. I’ll say, though, I don’t believe in an overuse injury. For me, something isn’t an injury unless it causes dysfunction. If I have pain but I can still move, I’m not injured: I’m just hurt. So tendonitis isn’t an injury: I can move through it, and I often do. When I tore that muscle 2 weeks ago, I was injured at first. No matter how much willpower I threw at myself, I couldn’t pull any weight. It healed to the point that I’m no longer injured. I have pain, yeah, but no injury.
Going a little further: the body is pretty good at understanding demands and adapting. I don’t let my body rest just because it hurts. In turn, it learns that there is no rest given, so it NEEDS to heal quick, because the demand will not stop. You’ll see in the workout I’m about to post how I put my knee through some work BECAUSE it hurts, and I was doing the same thing with my torn muscle. Keep placing demand and it heals.
AM WORKOUT (0255 natural wake up, working early shift) SEMI-FASTED: 1 serving of Surge Workout Fuel (half before workout, half during)
BBB BEEFCAKE Week 4, workout 3
MAINWORK
Axle bench press
5xAxle
5x156
3x211
3x246
4x271 (1 more than previous cycle)
Superset w/10 band pull aparts all sets
SUPPLEMENTAL WORK
Axle bench press (pause first 6 reps, press away rest)
5x10x211
Superset w/
Double KB rows
5x10x24 kg
90 seconds rest between sets, total time 15 minutes and some seconds
Transition immediately into assistance work
ASSISTANCE WORK
Dip into raise into abs into hyper into pushdown
Dip stripset (no rest between sets)
3x105
3x80
3x55
5x30
36xBodyweight (rest pause as needed)
Lateral raise dropset (no rest between sets)
22x20lbs
22x10
22x5
22x2.5
22xEmpty Hands
20 standing ab wheel
40x90 Reverse hyper
25 pushdowns
POST WORKOUT SHAKE
CONDITIONING
50 burpee chins as fast as possible, EMOM do 2 bear complexes w/95lbs
- Done in 11:53
Transition immediately to 5 minutes of ABCs w/24kg bells
- 18 accomplished
Notes:
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Really pleased with how I took what is typically the most lackluster day of the program and turned it into something solid. I’m seeing significant progress from the last cycle. The 1 extra rep on the main work is dandy, but the supplemental work was nuts. Previously, I managed 5 pause reps on the first set, and then dropped a pause rep each set. Hitting and keeping 6 through out is fantastic.
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Conditioning was fantastic. Main workout was just a spin on Cluster Bomb, but it’s just nice to have burpee chins on the menu again. Chasing it with my 5 minutes of ABCs was an amazingly terrible idea. I was absolutely dying. Love what I can put out under that kind of fatigue, and it’s nice to have that done.
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Torqued something in my left knee in Tang Soo Do last night, which is what drove me into the bears and ABCs in the first place. I’m going to try to get the body to keep moving and work out whatever the issue is.
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Would like to get in a burpee workout or something similar later in the day, just to keep the heart rate going. I’m working an early shift today, which is why I got up even earlier than usual, but it shouldn’t be too big a deal.
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Kept the Surge to a single serving for this workout, just because it’s not as intense as any of the others.
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In a bit of what may be kismet, I found this deadlift challenge online today and it may very well be what I do tomorrow after my good mornings
Dubbed “Cruel and Unusual”. AMRAP with increased rest periods. May very well answer the mail.
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Curious as to why; it seems that ‘Litvisprints’ are best used for technique on lifts someone isn’t familiar with (or needs to fine-tune), while "Litvisleds’ are just the more badass version of the sprints.
I did “Nancy” for the first time yesterday which is literally “Litvisprints” - a surprisingly unpleasant experience lol
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I’m curious what led to this conclusion. I’ve never known these workouts to be about technique.
For me, re-adding the run would be for the sake of keeping some sort of run in my movement rotation. Typically, I run between the implements at one point to get from point to point, but currently all movement is loaded.
Haven’t done Nancy yet. Sounds like a good combo though.
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From the article I meant to link when I first commented:
A nice little spin-off benefit began to emerge from Litvisprints: if the athlete is learning a lift, very often the overhead squat, doing the sprint after the lift seems to speed the learning process.
Nancy sounds like it’s at least Litvinov inspired, but it’s on Wodwell if you’re interested
In case you like to reference how you’re doing:
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Ah, with it being a spin-off benefit I didn’t really consider it to be the primary driving force. Similar to how my biceps really grew from all the ABCs I’ve been doing, but it’s not why I do them.
Lack of access to a marked off 400m has always been my limiting factor for these. I just meet spirit and intent, haha. Appreciate the link!
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Don’t mind me: going to post some other bad ideas for deadlifts
Thinking axle deadlift, burpee chins, and 315.
Same: axle, burpee chin and 315.
Was thinking sets of 10 for the deads, burpee chins, max rounds in a time limit
This has some legs to it. Axle and maybe 20 minutes to get in the full 100 reps.
Writes itself
Simple enough. It even says axle! Haha. Up the weight and burpee chin.
Hey, it’s the Tower of Babel!
I just like this one in general. Might be a good rainy day one
Oh painstorm wods! Never a let down
l like the thought process here
Man, it’s too easy to lose time there. Meanwhile, I got some things I wanna get done around the house after my shift AND I wanna get in a weighted vest walk…so I’m thinking about doing some housework with the vest on.
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That would be absolutely brutal. 5x15 overhead barbell squats with 95 lbs would be something I would say very few could do unless they have been training that movement. Granted I’m new to these, but these are the single hardest move in any WOD.
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I learned this the hard way last night 
Humbled my 4-plate squatting ass REAL quick.
And I was so new to CrossFit stuff I thought this one would be moderately difficult too. RIP
Now that I’ve been at it a few months, I’ve had the “pleasure” of doing a few of these and other variations of DL WODs. They are both my favorite and I hate them more than I can articulate.
I don’t see it here, but the most brutal I did was:
6 rounds:
For 1 minute: 10 reps DL at 225 lbs, jump on assault bike and accumulate as many calories as possible in the remaining time.
Rest 1 minute.
I was chasing the top score from the earlier classes that day (and passed him), so I was going all out on the sprints. I don’t remember ever being so floored after that.
Man, there are many good options if I wasn’t training at O dark stupid and able to combine pulling with moving, haha. That sounds pretty gnarly.
Starting off with the bruise update.
It’s hard to appreciate the discoloring around the area too, but it’s pretty zombie-esque.
PM WORKOUT (1500)
3 minutes of Stone of Steel to Shoulder (19 reps accomplished)
Immediately throw on 80lb vest and go for 2 mile walk
Notes:
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Got to yes with that weight vest. Came home from shift and made my next day’s breakfast in record time, threw on the gym clothes, found the nearest heavy object and got to work. Still love this protocol: jack up the heart rate and ride it out.
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Was 106 degrees when I started the walk. Can’t pay for the kind of misery: gotta take advantage of it when it’s there.
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Got the garage set up for tomorrow. Strap suspended SSB Good mornings for Beefcake work, then conditioning with axle deads. Thinking axle deads are going to be the way forward for the majority of this cycle. Takes some pressure off me.
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Thats a good old bruise. I had one of those over each knee about 2 weeks after finishing super squats. That may explain why my legs were so sore after. LOL
Hah! Dude, sounds like you mighta tore a few muscles yourself.
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Yer I guess it is a possibility. Cant go back now, just have to keep moving forward #onewaystreet
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I dunno if you saw his progress pics, but it looks like @simo74 had a few muscles spare.
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@dagill2 If we swap the milk for eggs in Super Squats we may very well have “The Gaston Protocol”, haha. Might be something to market.
AM WORKOUT (0305 wake up via alarm) SEMI-FASTED: 1 serving of Surge Pre-workout, 1 within the workout
CHAOS IS THE PLAN, Day Get to Yes
MAIN WORK
Axle deads
5x136
5x226
1x316
0x406
SUPPLEMENTAL WORK
Strap suspended deadlift stance SSB Good mornings (90 seconds rest between sets)
5x10x175
Superset w/
5x10 band pull aparts
Time: 15:45
CONDITIONING
300lb axle deadlifts and burpee chins
10-9-8-7-6-5-4-3-2-1, then 10 reps of deads
Time: 22:05
40x360 reverse hypers
30 GHRs
Notes:
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Being uncharacteristically smart about recovering from the muscle tear. Worked up to something heavy on the axle just to see how I responded. I could feel some aches at 316, but still felt strong. With 405, it felt welded to the floor, which is typically a sign of some sort of dysfunction in the body, so I played it smart and didn’t push harder. Had the plan to go with the 5x10 GMs to keep the Beefcake aspect of the training plan in place.
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The GMs are lighter than what I did in my previous go, but a whole different animal. I’m starting from the bottom position, so there’s no eccentric loading beforehand/stretch reflex to play off of, and the deadlift stance helps with the carryover. I did these strict, straight legged, focusing on the glutes and posterior chain to carry me through vs semi-squats.
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I like what I came up with for conditioning. Got some deadlift reps in, got some training in, and it was definitely taxing. The countdown is deceptive. You think it will get easier with the fewer reps, but it means less rest between deadlift sets.
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I really like how this training day shook out in general, and it’s most likely how things will move forward. I think I’d like to push for a heavy good morning before the rep work, and I’d want to get in more assistance work when I’m not working an early shift, but good mornings for reps and deadlifts for conditioning should help keep me sharp.
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ABCs and Tang Soo Do remain.
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PM WORKOUT (1530)
25 ABCs in 5 minutes w/24kb bells (15 unbroken, new record)
Notes:
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2 2.5 minute rounds, going for max reps unbroken in the first and then just max reps in the second. I like that quite a bit. Very easy on the psychology.
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Knee is still touch and go. Some parts of the day it’s fine. Others, it aches. Clearly not slowing me down.
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Mrs hit me with the “You’re looking big” comment. Always a great sign for weight gain. She further elaborated my chest was looking large. “I’d say you’re looking strong, but you always look strong”. She knows just what to say.
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This is wining in life right here. Quality mate. My misses said something similar about my chest when I took my shirt off after burpees the other night. I am still feeling good 4 days later. LOL
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