Theuofh's Training Log

Training Training Logs
281

[u] Date Day: Strength Cycle 2 Week 2 Day 2
[/u]

Performance Menu:
* Muscle snatch - heavy single
* 2-position clean & 2 jerk (floor, mid-thigh) - 65% (of CJ) x 4 sets

3 rounds for time:
10 KB deadlift high-pulls - 40% BW
15 kipping pull-ups

Warm Up:
Usual

Muscle Snatch:
65x3
95x3
125x3
135x1+1miss
145x1
150x1+1miss
155x0

Little weaker on these than usual. As a side note, these get me high as shit. I don’t know if its from the air pressure as I breathe hold then explode, but after I drop the weight I’m pleasantly light headed and tingly. I couple times before I have felt like I was going to pass out and had to squat down/crouch really quick. Most of the time it just feels good then passes.

2 Pos. Clean + 2 Jerks:
135xPC + 5 FS x2
135x1
145x1
155x1
160x1x4

SDHP + KPU:
5:45
(Subbed 95lb BB SDHP for 40% BW KB SDHP)

Comments:
I’m going to build a pull up bar this weekend. I have a couple ideas in store for mounting it, and it should be a fun little projects.

282

[u] 2/18/09 Wednesday: Strength Cycle 2 Week 2 Day 3
[/u]

Performance Menu:
* Front squat - 78% x 3 x 5
* Snatch pull - 103% (of snatch) x 3 x 3
* Rack jerk - heavy single

For time:
50 m sprint
15 burpees
50 m sprint
10 burpees
50 m sprint
5 burpees

Warm Up:
Usual…

Front Squat:
135x8
185x5
205x3
225x3x5 (1:30 rest)

Snatch Pull:
95x3
125x3
155x3
180x3x3 (1:30 rest)

Rack Jerk:
135x1+2
155x2
175x1
195x1
205x1
215xugly
225x1
235x0

Major psyche out at 235. I tried to push press it pretty much. Jerks needs major work.

Metcon:
Subbed 60 Burpees for Time = 4:49

Didn’t push too hard.

Comments:
Business as usual.

283

[u] 2/19/08 Thursday: Strength Cycle 2 Week 2 Day 4
[/u]

Performance Menu:
Rest

Recovery:
Hot Shower
Foam Roll
Static Stretch

Comments:
Week went by fast. Neglecting sleep as I am fresh and am getting away with it without falling asleep the next day.

I have been more ‘hyper’ or manic lately, which I am attributing to the dieting which does make me feel more awake and sharper. Back down to ~175 in the AM, which is where I was before I screwed off for about 4 days.

And somewhere between here and there I hit level 4. Its mostly due to Flameout, but that is a lot of money for only finding this site not too long ago.

I’m switching to Grow Whey, ZMA, Spike pills, and Flameout only, which is what I have been doing but I tried some Alpha Male, multiple bottles of HOT-ROX, Z-12, BCAAS, rhodiola which I started taking regularly at the start of the bulgarian cycle, PowerDrive, leucine, Superfood, Surge Workout Fuel, Surge Recovery, and some other assorted shit I can’t remember.

Its nice being out of college and gainfully employed but I need to start doing some budgetting.

284

[u] 2/20/09 Friday: Strength Cycle 2 Week 2 Day 5
[/u]

Performance Menu:
* 2-position snatch - 65% x 3 sets
* Overhead squat - heavy single

For time:
600 m row
20 kipping pull-ups
500 m row
15 kipping pull-ups
400 m row
10 kipping pull-ups
300 m row
5 kipping pull-ups

Warm Up:
Usual

2 Pos Snatch:
75 (muscle)
95 (muscle)
105 (muscle)
115x2
125x3

OH Squat:
135x3
155x2
175x1
185x1
195x1
205x0
200x1
205x1
210x0

Behind the neck snatch grip push pressed it up. All reps done as low as possible w/ a slight pause.

Metcon:
60 kb swings
20 kpu
50 kb swings
15 kpu
40 kb swings
10 kpu
30 kb swings
5 kpu

Forgot to time. Do the pullups on a towel wrapped around an exposed rafter in the garage. This made my forearms non-functional pretty quickly and it made it a shitty metcon, but a good grip endurance workout.

Comments:
Shoulder is messed up.

285

Shoulder Approaching Fucked?..

My shoulder has been bothering me a lot lately. The pain is not terrible and lessens after workouts but it has been getting worse. Yesterday or a couple days ago, I felt a visible lump on my left shoulder that isn’t as pronounced on the right. I have no idea if it is a bone, bursa, ligament, tendon or what. I’m assuming its a bone.

I have an appointment w/ the orthopedist on Thursday and am wondering if I can continue training until then. I want to and might, but it is a strange feeling to touch and see something on your body and know that it probably isn’t meant to be like that.

If anyone reads this and has any idea what is going on, knows what or has any ideas on what the bump might be, or suggestions for continuing training/recovery/rehab, please post.

Thanks.

286

…Another Shot…

287

…meant to post this one as second…

288

My Diagnosis…

I think that bump is a prominence of the distal clavicle, meaning my ac joint is sprained or separated.

It doesn’t wake me up at night and is pretty stable in terms of I can still lift without a loss in strength.

I think I might have done it dumping a front squat forward or catching an ugly clean. My shoulders would have been protracted, bearing a lot of downward force, potentially pulling my shoulder down while the clavicle stayed in place.

It has gotten worse simply because I’ve continued to clean and front squat aggravating it more.

I’m taking it easy the next couple weeks, probably sprints and back squats only w/ no upper body work or a minimal plus 600 mg ibuprofen 4 times daily, which I don’t know if it is a smart idea or not.

We’ll see what the orthopedist says on Thurs.

289

[u] 2/21/09 Saturday: Strength Cycle 2 Week 2 Day 6
[/u]

Performance Menu:
* Snatch - heavy single
* Clean & jerk - heavy single
* Back squat - heavy single
* Ab work of choice

Warm Up:
Usual…

Snatch:
135x1x5
145x1x2+ a bunch more
155x1x2+1 miss
165x1x2
175x1x2 (PR)

Couldn’t get into the groove and was jumping forward. After I got into it, everything felt good and I went right to 175 and hit it twice in a row. I weighted exactly 175 this morning, so that is a bodyweight snatch.

Cleans:
Skipped due to shoulder injury.

Back Squat:
135x5
185x5
225x3
255x2
275x1
285x1
295x1
305xSkipped
315x1

These bothered my shoulder and I wanted to stop, but decided to get 315 before I did. I’m going to switch to low bar or at least experiment with a lower bar position on my back to figure out how to squat without aggravating my shoulder.

Ab Wheels:
4x15

Haven’t done these yet.

Comments:
Bittersweet day. Snatched bodyweight for a PR but I am going to need to adapt my training until my shoulder is better.

290

[u] 2/22/09 Sunday: Strength Cycle 2 Week 2 Day 7
[/u]

Performance Menu:
Rest

Recovery:
Foam Roll
Quad, Hamstring, Calve, Trap, and Lat Stretch
Sleeper Stretch

Comments:
Got a fog free mirror for the shower so I can shave in it. That was the highlight of my day. I’m about to try making eggplant lasagna too, after I do all my dishes. I need more excitement in my life.

291

[u] 2/23/09 Monday: Strength Cycle 2 Week 3 Day 1
[/u]

Performance Menu:
* Back squat - 87% x 2 x 4
* Snatch deadlift - 118% x 2 x 3
* Push press - 84% x 4 x 5
* Hanging leg raise - 3 x 15

Warm Up:
Usual…

Back Squat:
135x5
185x5
225x3
255x3
275x2
295x2x4

Bar slightly lower on back and shoulder was fine.

Snatch DL:
135x5
165x3
185x3
205x2x3

Push Press:
115x5
135x5
Quit

1 Arm Standing DB Press + Push Press
60x5/4+1
60x5/3+2
60x3/0+5
60xQuit

HLR:
15,15,4,3

I was starving and all I could think about was some food.

Comments:
Squats and pulls felt good. I tried push pressing while supporting it w/ my hands and not off my shoulders in the rack position, but it still hurt my shoulder when I racked the bar in the squat rack.

DB Presses felt good for a bit, left shoulder is very weak in the bottom position and getting it started was tough. These started to hurt around set 3.

No ibuprofen before this workout as I wanted to really see what bothered the shoulder. Things are not as bad as they seem.

Eggplant lasagna turned out good. Next time more meat and a bit less marinara sauce.

292

[u] 2/24/09 Tuesday: Strength Cycle 2 Week 3 Day 2
[/u]

Performance Menu:
* 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
* Clean & jerk - 70% x 1 x 3

3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups

Warm Up:
Usual…

2. Pos. Muscle Snatch:
65x3
85x3
95x3
105x1x2
115x1x3

Clean and Jerk:
135x1+5 fs+3 jerk x 3
135x2x3
145x2
155x2
160x1x5

Shoulder felt semi-fine, i.e. no big pain but light weight. The rack position is still tender.

Sandbag and KPU:
<= 15:45 (Forgot to Stop Timer)

Comments:
Went hog wild at work and ate a bunch of cookies then a sandwich, fries, and some fried mushrooms. I also got a bunch of fruit at the store the other day and added that into my diet this week.

Been more agitated, unfriendly, and pissed off lately, and I think a refeed would be a good idea.

293

[u] 2/25/09 Wednesday: Strength Cycle 2 Week 3 Day 3
[/u]

Performance Menu:
* Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
* Snatch pull - 105% (of snatch) x 2 x 3
* Rack jerk - heavy single

15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+

Warm Up:
Usual which is…
Jump Rope+Dislocates w/ Jump Rope
Calf Stretch
Leg Swings
Ring Shoulder/Chest Stretch
OH Squats + Pushups x 3 rounds
Samson and Levatator Scapulae Stretch

Back Squat:
135x5
185x5
225x5
245x3
265x2
245x3
285x2
245x3
305x1

Swapped out back squat for front squat because of shoulder injury. Based of 350 max, which I’ve never squatted.

Snatch Pull:
95xsnatch form work
115x3
135x3
155x3
175x3
185x2x3

KB Presses:
44lbx10/10x3

Shoulder rehab instead of jerks.

Metcon:
15-10-5 Tuck Jumps+KB Swings
2:17

Comments:
Easy day. Power cleaned a couple weights off the ground to rerack and rack position felt good, i.e. no pain. Shoulder bump is still there and I have my appointment tomorrow to get it looked at.

I was exhausted at work and after work and surprised to get through it. I feel fine now. Tomorrow night a coworker, the only one I can really talk to that isn’t complete bullshit small talk, invited me over to dinner and asked me to plan the menu. His wife is into how I eat and what I have learned about healthy eating and exercise practice.

294

[u] 2/26/09 Wednesday: Strength Cycle 2 Week 3 Day 4
[/u]

Performance Menu:
Rest

Comments:
Went to orthopedist today for my shoulder. He said it was arthritys of the shoulder and offered a cortisone shot or surgery. I declined both. Basically he thinks its just overuse, leading to inflammation and impingement at the ac joint.

He didn’t think it was an a/c joint sprain, and I didn’t push the issue. Treatment is basically the same, i.e. rest

I’m taking 10 days off of any heavy overhead lifting and an undetermined amount of days off of any lifting.

Other than that, its posterior capsule stretching everyday, ice, and 800 mg of ibroprofen 3 times a day for the next 10 days.

I’ll probably do some squats and rehab movements starting Monday.

295

[u] 2/27/09 Friday: Beginning Massive Deload/Recovery [/u]

Warm Up:
Some

Back Squat:
135x5
185x5
225x5
275x3
295x1
315x1
335x1
350x0
345x0
315x0

6 weeks and no improvement on back squat. I have lost about 8 pounds since my last max and I think after a couple days rest I can make those lifts. 335 old max and still current max, went up fast and easy. Pretty weak.

HLR + Back Extensions
Some

15 min Incline Walk

Comments:
Feel tired, beat up, and injured. Squat 1rm test sent me home defeated. I’m currently enjoying a Great Lakes Burning River and will continue to do so for the rest of the night. I’m going to order a pizza and try and do as little as possible for the weekend.

I’ll post my rehab/recovery plans when they have been created.

296

2/28/09 Saturday: Nothing

R&R w/ feasting.

3/1/09 Sunday: More Nothing

Weight bumped up to 183 due to glycogen/bloating. Diet is back to clean and tomorrow I’ll start doing some things.

Sleeper stretch and ice are going to be big. I got a bunch of dixie cups, and will turn them into ice cubes. You tear away part of the dixie cup and then massage it onto the bare skin until it goes numb to the touch.

I will do this post workout and maybe in the am, ice/hot shower/more ice. I’ll then do ice packs all day at work and ibroprufen 600-800mgx3 times a day. This is all on my left shoulder/ac joint.

I want to be back to semi-normal training by Thursday, hopefully squatting, pulling, and just avoiding heavy OH work and the rack position.

297

[u]3/2/09 Monday: Recovery Day 1 [/u]

Warm Up:
Usual plus foam roll and sleeper stretch

Recovery:
10 95 lb OH Squat
10 BW Pushups on Parallete
4 Pull Ups
x Max Rounds in 20 Minutes = 8 in 19:35

Just wanted to loosen up and break a sweat, but the OH squats gave my shoulders and upper back a nice burn and little bump. Good to get some blood flowing through the area and strengthen my lower traps a bit w/o going heavy enough to aggravate anything.

PWO:
Ice massage: Shoulder and Both Knees

298

Good Luck with your recovery…looks like you have a pretty good plan together. Hell when I get injured i think I’ll try out that dixie cup icing method.

I saw that you were trying to get together the materials to build a lifting platform. I thought that was an interesting idea. I do everything out of my garage and I am working on freeing up space right now. I think once I get it cleaned out that I will have space enough for one, but I’m concerned with leveling issues as my garage floor is not the flattest surface.

299

Thanks. I had a link for building platforms on an incline, I’ll see if I can find it.

[u]3/3/09 Tuesday: Recovery Day 2 [/u]

Jump Rope:
2min on + 1min off x12 rounds

Static Stretch

Recovery:
AM/PM Contrast Hydrotherapy
2 Ice Packs at Work
800 mg Ibuprofen x 3
Scap Slides and Activation Drills

300

[u] 3/4/09 Wednesday: Recovery Day 3
[/u]

Warm Up:
Foam Roll
Sleeper Stretch
BW Squats to Stair
Calve Stretch
Leg Swings
OH Squats + Push Ups
Shoulder Traction
Samson Stretch

KB Turkish Getup:
44lbsx4x5 (1 min rest)

KB Snatch:
44lbsx4x15/ (1 min rest)

Rested enough between arms first 3 sets. Last set went hand to hand to try it out.

KB 1-Arm Swing:
44lbsx3x15/ (1 min rest)

Experimented w/ hand to hand. 10-10-5-5. - = Switch hands. Hard to keep belly tight the last couple reps.

Comments:
Shoulder felt fine for get ups and snatches. The last couple sets of swings I felt a little pressure.

Tomorrow will be a rest day, maybe some light jump rope and stretch, Friday I’ll do some more light work, then Saturday I’ll try to squat heavy to see how it feels.

Hopefully, Monday I’ll be back to some semblance of heavy training, while just avoiding troublesome movements.

Me and Dieting:
I can usually lose 8 lbs pretty easy. Then I start to lose focus. It happened last time I tried dieting, from 166 to about 158, good thing though.

I went on a little bulk, up to about 183 post bloat, then came down to about 175. I went crazy last weekend and am around 177 now.

It seems as I get to a certain point, then totally lose focus. My shoulder was bad enough to throw me through a little emotional loop of not being able to train, which has become a part of my life, kinda like breathing. I enjoy it, it destresses me, and gives some continuity to the days of my life.

Back to the point, I am redoubling my efforts to get lean. I’ll start posting diet to keep me on track starting Monday. It really isn’t that bad, I just had a big dirty refeed and have been eating clean except for that. But if I am going to totally lose track, this is when I will do it.