Theuofh's Training Log

Training Training Logs
321

[u] 3/17/09: Sled Runs
[/u]

Warm Up:
Light
2 Long Sled Walks

Sled Run:
+35lbs x 6 trips

Probably between 200 and 300 yards. Not a sprint, but a steady run.

Sled Push Low Handles:
+35lbs x 2 trips

No joke. This sucked and was much harder than I thought it would be. I wasn’t sweating hard, but after like 50-60 yards my legs just couldn’t go any more, so I just broke it up into little chunks.

Comments:
My shoulder was pretty bad this morning. I think it was the pull ups, so I am switching to chins for the time being. Also going on a pure upper body deload until next Wednesday or so.

Light rehab work and incidentals, like maybe kb snatches, until then.

I have a big presentation tomorrow, then I will be Atlanta next Monday through Wednesday night, so I will take advantage of it, and get some needed R&R in before I end up getting really hurt.

I still feel like I’m going to puke.

Nutrition:
2097 kcal
119g fat
40g-14g carb + 10gfiber
219g pro

…Might up the carbs if I start focusing on more intense interval work.

322

[u] 3/18/09: Conditioning/Rehab/Rep Squats/?
[/u]

Warm Up:
Usual…
More Static and Dynamic Shoulder/Upper Back Stretches…

OH Squat + Ring Scap Retraction:
65+BWx12+10x3

Just a warm up really

High Bar B. Squat + Ring Push Ups
135x5+10
185x5+10
…Start Workout…
205x8+12x2
185x8+12x8 (1 min rests)

80 total squats and 120 pushups. 205 was too heavy, 185 was hard, but I think I will try 195. I’d rather raise the weight than cut the rest and probably up the pushups to 15.

Snatch DL:
135x3
155x3
…Straps…
155x3
175x3
195x0

Forgetting I was just working on hitting good position, i.e. head looking forward not down and bar in close past the knee.

Snatch Pulls:
175x3x3

Not a big pull, I just finish the hip extension w/ a hard shrug.

Standing DB External Rotation:
12x8x3

Comments:
Gave my first presentation to a client at work today, although it was a small one. It still stressed me out a bit, I also wasn’t able to eat anything from like 10:00AM to past 3:00PM, and I was told not to eat my tuna in garlic olive oil in the meeting.

Growing up kinda sucks, and I wish I could do college over again.

Either way I ate some junk afterwards, including my tuna, a cinnamon roll, a rice krispie treat, and a little pack of cookies. I was exhausted afterwards and almost called it a rest day, but decided to work some of it off. I’m glad I did.

Enough BS, heres something cool to watch:
http://www.soulpancake.com/view_post/210246/just-remember-this-word-muto.html

323

[u] 3/19/09 Thursday: R&R [/u]

Rest

Comments:
A coworker invited me for dinner. He let me plan the menu, I suggested stir fry w/ brown rice and greek yogurt w/ a bit of fruit for desert. Enjoyable meal and good company.

I would like to break a sweat and get a long stretch in, but I’m just going to bed.

I’ll record some deadlifts tomorrow if I remember my camera.

324

[u] 3/20/09 Friday: Lift
[/u]

Warm Up:
Usual…

Muscle Snatch:
Up to 135

Deadlift:
135x5
225x5
275x3
315x3
345x2
385x1
405x0
335x3x7

Didn’t have it today. My low back was tight after sets 1-5, and took awhile to get loose. This usually happens when I don’t stretch or at least do some sort of mobility work on rest days.

Hack Squat Sled:
0x20
90x12
140x12
180x8x3

[i]Working on it. Brought my feet closer down near my ass instead of high up on the platform and I worked on decelerating the sled near the bottom, instead of trying to bounce it off my calves like a front squat or high bar back squat, which is impossible because my feet are too far out and I just slam the sled into the bottom of the machine.

I was approaching failure on the last set, but I think I can add more. New movement for me = lots of commentary while I figure it out. [/i]

Rehab: Face Pulls:
20x12
30x12x3

Rehab: Push Ups Plus:
15,12,10 (Feet Elevated)

Finisher:
500m row = 1:41.5
250m row = 50.3

Recovery:
Contrast Shower
Sauna
Ice Cold Shower

I really don’t mind this after a decent workout because I still have a bunch of adrenaline running through me and it feels pretty damn good.

Comments:
Forgot my camera. Also left my heater on which I turned up this AM because I was cold while making breakfast and didn’t want to step out of the shower in the morning into a freeze.

Want to snatch tomorrow, but I aggravated my shoulder again high bar squatting, which means that is out for the time being and I am switching to pulls from the ground, single leg work, and sled pulling. I’ll probably hack squat/leg press for awhile.

This is a going to last a week, then the Monday after I am starting Madcow’s = Bill Starr’s Intermediate 5x5, and working off the percentages for squat and dead based on 405 max dead and 335 max squat. I’ll add some conditioning and olympic technique work if my shoulder feels up to it.

Sled sprints tomorrow and no snatches, maybe test out some light kb or db neutral grip rehab presses which may be alright.

325

[u] 3/21/09 - 3/29/09: Forced Deload
[/u]

R&R

Comments:
Shoulder feels bad and I have my first business trip coming up. I am doing nothing from now until I return, except some light stretching and maybe LSD cardio, then just LSD for the remainder of remainder of next week.

The “fuck recovery” strategy is not working, and my shoulder isn’t recovering, so I am going to rest it until it feels good enough to rehab.

Monday 2/29/09, I will resume real training and start a planned shoulder rehab program.

326

[u] 3/26/09 Thursday: Mobility and Shaking Out the Cobwebs [/u]

Movement:
Jump Rope
Dislocates and Shoulder Traction and DROM
Leg Swings
Samson Stretch
Dynamic BW Squats
65lb Clean Grip OH Squat
44lb KB 1 Arm OH Squat

Foam Roll
Long Static Stretch

Comments:
I feel like complete shit, my knees hurt and my back is tight. I did nothing while I was out of town, except sit in a room for long hours w/ no movement.

I did get in the pool and swimming may be a good activity for shoulder rehab. Back stroke in particular due to the wide arm swing close to ear and reaching way back. Pretty full range of motion w/ a bit of resistance and some cardio in process. I also experimented w/ going arm over arm pulling myself across the side of the pool which felt alright too.

I’m moving back into activity now, but I am not going to push any heavy weights until my shoulder is vastly improved, which may be another week or so.

327

[u] 3/27/2009 Friday: Shoulder Mobility and Sled Sprints
[/u]

Warm Up:
Jump Rope
Dislocates
A lot of Upper Back and Shoulder Stretching
Arm Circles
Clean Grip OH Squat

[i]I think I might cut out dislocates in favor of just using the bar in the squat rack w/ a closer grip and sticking my head down w/ my arms straight. It hits the rear of my shoulders and my upper back including traps more, as opposed to the dislocates where I feel more towards the outside.

I did the supraspinatus stretch too which was real tight on my left side. Make like a chicken, except put your hands behind your back a bit, then use a wall to push your elbow forward. [/i]

Sled Sprints:
Jog 2 Trips + 20 Pushups/Trip
45lbs x 2 Trips Drag
45lbs x 8 Trips… Sprint Half + Drag Rest

Sprinting wasn’t too bad, but dragging the rest of the way was miserable

Comments:
Taking it easy next week as well, more conditioning work w/ out any heavy lifting. I might try to get on the leg press and might try chinups. If I feel really good I might get my hands on the trap bar and go heavy w/ that. I’m about a week in and feeling a bit better, so I don’t want to jump right back in and reinjure myself and have to do it over again.

Got an appointment w/ a chiropractor on Monday. Not a.r.t, but trigger point and soft tissue work she said she was familiar w/ and I want to get my left trap looked at to see if that may be causing anything. Insurance covers it and I think she will be more useful than the ortho.

328

[u]3/28/09 Saturday: Getting Some Work In [/u]

Warm Up:
Foam Roll
DROM
Shoulder Stretching
Clean Grip OH Squat

Leg Press:
1 platex12
2 platesx12
3 platesx8x2
4 platesx5x3

Back Extension:
BWx20x3

Y’s on Swiss Ball:
1x15
2x15
3x15
4x15 PR

Just kidding on the PR. Thumbs pointed up.

15 minutes Bike

Quad Death Stretch

Comments:
Left trap and shoulder is really tight. The levatator scapulae stretch isn’t looseining it up at all, and I may try digging my knuckles in there later.

I hope the situation improves this coming week and I can get back to it.

Weights about 175 undepleted from my trip. I was done to about 170 before. I’m contemplating going back up to 190 if my shoulder starts feeling better before I lean out for good.

My immediate goal is 175 ~8/9% bodyfat, which I think is pretty easily accomplishable in this coming year.

329

[u] 3/29/09 Sunday: Stretch [/u]

Static Stretch

Got some pea gravel for this new sandbag I got, but it was raining so I’m letting it dry before I fill it up.

Salvaged two hard drives that had a bunch of music on them that I am currently enjoying.

This has nothing to do w/ training and I am starting to get slightly concerned. Shoulder feels crappy, but I’m pretty sure it is slowly healing. I’ll see what the chiropractor says tomorrow and get what work in I can this week.

My buddy is coming back from Israel where he has been living w/ a girl he met in India. It should be a good time and I’m looking forward to it almost as much as I am looking forward to getting back to real training. Hopefully, after this weekend I’ll be good to go.

330

[u]3/30/09 Monday: Chiro [/u]

Got examined and x rays today. I’m going back tomorrow afternoon for the diagnosis and treatment. I’m going to give it a shot until I decide it is a waste of copay or I am fully recovered.

I’ll get some much needed training in tomorrow.

331

Sick Swiss Ball Y’s PR.

Get those shoulders better!

332

Thanks Flow, I’m working on it. I like this chiropractor and I think he will be helpful.

[u]3/31/09: Tuesday: Chiro Visit [/u]

I went to chiro to get my xray results. It turns out that I have no lordosis in my c-spine and it is pure vertical w/ a mild case of spondylosis. I didn’t know I had this and the ortho was surprised it wasn’t mentioned to me.

This may be causing some upper back/trap/supraspinatus wear and tear combined w/ an a/c joint sprain probably caused by a missed clean or dumped front squat.

Glucosamine/Chondroitin, a special pillow, adustments on c-spine/sterno-clavicular joint/ac-joint/glenohumeral joint, trigger point work on trap/down bicep/infraspinatus/supraspinatus, electro-stim + slow stretching, and continued icing.

Adjustments are 3 times a week for 2 weeks, then 2 times a week for 2 weeks, then 1 a week, then sporadic. Total out of pocket expense will be ~$400, including all supplements minus fish oil which he recommended which I told him I already take.

Official rehab starts after next week, although I will do leg presses/sled sprints/whatever else I can at will. I will not post daily in my training log, only when I do train or something of note happens in recovery.

I’m eating whenever I feel hungry, but clean, and am going to try and keep kcal up for recovery.

I’m also getting up early to make up the missed hours at work so I’m going to bed earlier as well, but this doesn’t bother me.

It was going to happen eventually but I got hurt and need to focus on recovery. Now, I need to focus on getting a plan down for things I can do and recovery starting next week.

333

[u] 4/2/09 Lift: Checking Out Other Gym…
[/u]

Warm Up:
Usual

Trap Bar DL:
135x12
225x12
275x8
315x5
345x3
345x1 Barely…

Fat, rolling handles. Grip died rather easily and couldn’t hold on anymore. Good grip workout, shitty back workout.

High Bar Back Squat:
135x12
185x8
Quit

Said I wouldn’t squat but tried it anyway. Hurts my shoulder and no more until I am fully recovered.

BB DL:
315x3,3,3

Knurling from end to grip. Took it easy to avoid cutting up my shins. Hex plates, too. Shitty gym for deadlifting.

DB B. Split Squat:
40x12/x3

These are going to become a finisher, as I wanted to puke after doing these.

Circuit Finisher:
10 Chins Ups
15 Back Extension
20 Push Ups
15 Decline Sit-Ups w/ Twist
x2 rounds

Cut it short from 4 rounds due to nausea. I’m pretty unfamiliar w/ this gym and the only water fountain is by the locker room, which is a good 300m walk away and I didn’t know where the closest garbage can was to vomit in.

Chiro Visit:
Electro Stim and Static Stretch/Working ROM
Upper Back/Trap Soft Tissue Massage
Adjustment on Cervical Spine
Trigger Point Work
Static Stretching
Rehab:
External Rotations
Neck Extensions (Tilting Head Back)
Scap Retraction (Horizontal Row Straight Arm Pull)
Scap Depressions (Vertical Straight Arm Pull)

[i]Noticed a huge difference in external rotation strength. Left was a lot weaker, and I was doing these wrong before and not pinning my arm to my side. A stronger muscle group was taking over and not working the external rotators of the rotator cuff. Productive session and now I have something solid to work on improving, instead of trying to work on everything figuring out what is wrong.

I got a new pillow too.[/i]

Comments:
Pretty shitty workout. Popped a spike and might have been dehydrated, but I felt like puking pretty quickly.

This gym used to have a GHD and reverse hyper. They disappeared but there is a raised diamond plate DL platform where the reverse hyper was. Not bad, but if I go again I will ask the guy at the desk what happened to these two pieces of equipment.

I have the day off because I pulled a 15.5 hr day yesterday, so I might go and do some more conditioning stuff later and fill up my sandbag. I’m driving back to Cleveland early tomorrow afternoon.

334

[u]4/06/09 Monday: Rehab [/u]

Rehab:

External Rotations- Bandx10/x3
Neck Extensions- 25x10x3
Scap Depression- 70x10x3
Scap Retraction- 70x10x3

Shoulder pain on the scap depression if I go any heavier. Can do the retractions w/ a pronated grip w/o any pain so that is good.

Comments:
Filled up my sandbag w/ 3 bags of pea pebbles in 2 large and 2 small fillers. Can’t clean it w/ all of them. Its got two weird handle things on the side too, just fabric w/ a bit of metal to give it some shape. You can’t get a good purchase on the metal but it will be a good grip workout.

Got a pullup bar up in the garage now too. Its ducked tape there now to get it set up how I like it and I will drill it sometime later this week.

I got all this shit now I just need to heal up to put it to use. I had more fun this weekend than in awhile. I need to quit my job and move back home.

335

[u] 4/11/09 Saturday: Lift [/u]

Shoulder Update:
Shoulder was feeling worse early this week. I would wake up and it would be extremely sore and tight. I hadn’t experienced this up until going to the chiropractor.

Friday things felt a bit better. I did some external rotations and felt fine. Pain was noticeably less w/ protraction when I did my electro stim+stretches, but I still am not going to rush anything this coming week. I got a session in today w/ some lower body and recovery work. I want to see how it feels tomorrow morning and the rest of today, to see if it is ok to start rehab movements.

Warm Up:
1:30 rower x 2 @ 1:45 500m pace
BW squat sit and bounce w/ support
Samson Stretch

Leg Press:
1 plate/x20
2 plates/x15
3 plates/x12
4 plates/x8x3

Really going to work on pushing this around the 5-8 rep range to try and maintain as much of my squat as possible.

Incline Y’s + Supermans:
3lbsx12+8x3

With a pause at peak. Steeper incline made it easier and the supermans were difficult. I am weak here and will push it on these as a good rehab exercise.

DB Reverse Lunges:
40lb/x10x3

Took it easy. Still worried about any shoulder microtrauma from even holding a weight slowing down a complete or at least satisfactory recovery.

45 deg Hip Extension:
BWx20
+25x10x3 w/ weight semi-extended

Like these a lot. Felt my abs have to contract at top and my hammies were ready to start cramping up at the end of the last set. Thumbs through plate holes at top w/ plate resting on forearms, attempting not to load the shoulder as much.

Cardio: Bike
5 min warm up
20 min ~13 resistance/90 rpm/hr 160 w/ 4 1 min pushes and 1 min recovery periods
5 min cool down

Comments:
I really felt depressed last week. Fucking felt terrible. Part of it was just getting into town late from a hard partying weekend, and not being recovered for Monday.

Another big part of it was not being able to train I think, and going into endorphin/adrenalin withdrawal or something. Its either that or I might need to get put on prozac or xanax or some other medication meant to medicate my brain.

Either way, theres no reason I can’t get workouts like this in, and I got caught up in a lot of things the past month, travelling for work/travelling to see a long lost buddy/injury that threw my for a loop in my training. I’m getting back on track and hopefully recovered.

336

[u]4/12/09 Sunday: Sled Work and Jump Rope [/u]

Warm Up:
Long Foam Roll

Leg Swings and Jump Rope
Shoulder/Upper Back Stretch

Sled Drags w/ Sandbag Zercher Hold:
Jog 2 Long Trips
45 lb Sled + ~80 lb Sandbag x 2 trips
90 lb Sled + ~80 lb Sandbag x 2 trips

Used the 2 big filler bags and any more hurt my shoulder. I could keep my scap retracted and rest the bag on my forearms and get some bicep work in too. The dragging wasn’t difficult and I could probably go heavier on the sled. 2-45lb bumpers is all it can handle so I have the lengthen the loading pole somehow. Fun workout, more recovery/conditioning than strength building.

Jump Rope:
15 min Hard Pace ~1/1 work to rest

Comments:
Beautiful day. Sun was out at about 60 deg w/ a cool breeze. After the drags I had the endorphins going and didn’t feel like going back in side, so I did some jump rope outside the garage. I took my shirt off after some debate, because I didn’t want to be that guy, but it was so nice I said fuck it.

Might have agitated my shoulder a bit figuring out the zercher carry, however it felt noticeably better today.

Also…
I was cooking some chicken the other day and used the timer on the microwave to time it. However, I forgot to hit timer and just ran the microwave.

There was a pyrex measuring cup, that I use to heat water for tea or coffee in the french press, in the microwave while I did this. I was sitting on the couch watching some Viking Warrior show on history, and heard a pop.

I was like fuck, thinking it was the chicken in the oven in another pyrex thing as I busted one of those before by throwing it in the sink after broiling a steak. I smelled something burning as well, i.e. an apartment filling stench of something chemical.

I didn’t get up right away to check the chicken, but opened some windows. When the buzzer went off, I checked the chicken and it was fine. It wasn’t until later that I checked the microwave and saw the damage.

It was like a 2 cup measuring cup in a million pieces. The glass spinning tray had fractures in the middle of it, and the plastic thing that spins it, melted.

I thought pyrex wasn’t supposed to do that, but it turns out I was wrong. I debated buying a new microwave, but I just cleaned it up so I’ll forget about it for awhile.

337

[u]4/13/09 Monday: Recovery [/u]

AM Chiro Rehab:
Band External Rotations
Band Pull Aparts
BW Blackburns

Neck Extension x 12
Scap Depression x 12
Scap Retraction x 12
x 4 rounds

He left me alone in the rehab room while dealing w/ other patients so I went to town on the band stuff, then did my usual stuff after my adjustment. Not out of the woods yet but it is feeling better.

PM: Recovery

Foam Roll

BW Squat to Stair x 25
Pushups Plus x 15
x 4 rounds

Static Stretch
Hamstring Towel PNF
Capsule Stretch

Comments:
Hamstrings and adductors very sore. From what I do not know, but it could be that sled workout from yesterday. ?.

Leg press, back extensions, and rower intervals tomorrow. Maybe push ups, however I really need to stay the course and let this recovery fully, get rehabbed and strong, before I go balls to the wall again.

338

[u] 4/14/09 Tuesday: Gym
[/u]

Warm Up:
C2 Rower
Knees OH to V sits
Samson Stretch

Leg Press:
Sled x Some
1 plate/ x 20
2 plate/ x 15
3 plate/ x 12
4 plate/ x 10
5 plate/ x 5 x 3

Rehab: External Rotation + Superman:
2lbs x 3 x 12

Nice and slow working on a lactic acid burn. Did a couple sets of scap depressions on the pull up bar and scap retractions, but cut it out due to slight pain shoulder.

45 deg Back Extensions:
BWx20
+25x12
+35x3x10… Hit failure at 9 on the last set.

Bike:
20 min @ 11 resistance/~90 rpm

[i]Hopefully I’ll be squatting and snatching again in 2 weeks. I’ve come to the conclusion that is how I like to train and I am missing it.

That is all. Hope everyone is doing well. [/i]

339

[u]4/15/09 Wednesday: C2 Rower and LSD [/u]

AM: Chiro for Shoulder Rehab
Band External Rotationsx10x5

Scap Depression x 12
Scap Retraction x 12
Neck Extension x 12
x 3 rounds

PM:
C2 Rower:
500m x 6 in 11:27 @ Damper 6

[i]No timed rest, just got on and rowed until I hit 500, then rested until my breathing stabilized, and went again. After 6 of them the timer said 11:27.

I modified my rowing technique too, due to some crossfit journal video w/ a rowing guy. I just try to get my arms past my knees before I break my knees, kinda like lowering a deadlift. [/i]

Incline Walk:
30 min @ max 3.5 mph/8.5 incline

Static Stretch:
Calve Stretches (PNF and 1 leg Downward Dog)
Seated 90/90
Squat Sit and Bounces w/ Pry
Wall Quad Death Stretch
Modified Hurdler Hamstring Stretch
Sleep Stretch

Comments:
Shoulder was not sore this AM like it usually is.

…and…

Extermination Win:
http://www.komonews.com/news/local/42916587.html

340

[u]4/16/09 Thursday: Power/Speed Work [/u]

Warm Up:
Jump Rope
OH Squat
Calve/Hamstring Static Stretch
2xLong Path Jogs (Down and Back = 1)

Standing Broad Jump:
BWx3x8-10

Lost count. Jumped further than I thought I would

Sprints:
6 x ~80-100m?

About 80 paces. Sprint down, walk back. Going to work up to 10 of these. I haven’t run a sprint in forever and it felt good to move like that.

Sled Drags:
65lbs x 2 trips

Kettlebell Cross Chops+Cannon Ball Situps
12/+10x3

Comments:
Productive. Need to focus on the core work which I am not good at. The right side of my abdominals seems weaker/less activated. I am wondering if this can be causing some of my shoulder trouble.

Shoulder is feeling better. AC joint is still tender to a hard push, but there is less/no pain in previously painful ROMs.

I purchased Robertson and Hartman’s Inside Out but haven’t got a chance to look through it in detail. I’ll probably start implementing some of their stuff.