9/25
Heavy Sled Drags
9/26
40 mins of easy cardio (sled drags/rower machine/neck machine)
Yaaaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyy
10/25
Bunch of upper back/triceps/neck work
SOOOOOOOOOOOOOOOOOOOOOO satisfying 
Long and short is this: seeing surgeon on Thursday. 6 weeks of no improvement and serious pain has me thinking hernia aurgery. Hooray surgery! At this point I’d rather just get it over with so I can get healed up and get back at it. Hopefully it will be laproscopic rather than open surgery.
On the plus side: I got my copy of A Program of Multi-year Training in Weightlifting from Medvedyev today. I’m also getting his other book from Elite; mind as well do some planning/learning while I’m laid up. Some cool info so far; should have me chomping at the bit once I’m right. All I can work right now is upper body so I’m gonna work the hell out of it.
So no surgery. Basically the surgeon said he could do it and it’d be easy and a fast recovery but he thinks it’ll heal up on it’s own anyways. Not a real hernia but a sports hernia; basically a tear in my abdomen. Knowing that it’s just a muscle tear makes it a little easier to push rehab work a little harder than I would if it were a real hernia. This was the first week I got a full week of training in; 4 days of lift and 2 days of GPP.
10/31
F Sqt 3x15 95lbs
RDL 3x15 95 lbs
Single Leg Rev Hypers 2x12 12
Some VERY limited ab work
11/1 First real try at pressing in awhile
Floor press up to 205 for a couple 5’s
Swiss Bar Bench off foam up to 185 for a couple sets and then an awful triceps hell set
Pulldowns for some reps and sets
11/2
2 hr road bike ride
11/3
Good Morning up to 225 for a couple sets of 8
Snatch Grip DL up to 100kgx10 for two sets then a drop set of snatch grip RDL
Power Squat Machine for some long sets and reps
11/4
Bunch of upper back and arm work
11/5
Sled Drag and some more front squats
11/7
Front Squat up to 185x8
Clean 40kgs for a bunch of sets of power clean full cleans and c j
-also did some full and power snatches pain free with 40 kg; this is great progress as this lifts KILLED me the last time I tried them a few weeks ago
Tire Flips: our 550 for a big set of 15-20 reps back and forth
Sledgehammer swings for a bunch of 10 10 on each side
Single Leg Rev Hyper 3x12 12
Leg ext/Leg curl superset 3x15 each
Gonna do some foam rolling and pick up some more lacrosse balls for my legs as mine have gone DOA so far. All progress and all pain-free thusfar; time to ice.
11/8
Got treatment on shoulder before training; it’s coming around.
mini band shoulder warmup (dislocations/pull apart/pull down/press) 4x12 each
Decline bench to 255x3 then drop set
Incline machine bench/pulldown/lateral raise superset x4
db pullover/curl/row supersetx3
vain attempt at pullups and bw rows
YWLT on swiss ball 2x12 each
Roller
More mini band work
You know; if I could get my abdomen healed, I might be ok here!
11/9
GPP
-no plan, just an hour of random kb work, bar work, rower sprints, etc.
I’m trying to get in synch with this program from Medvedyev. Not back to the full percentages, but a little more each week and get used to the idea of pulling, squatting and whatnot every session. I’m curious and excited for training, but I need to figure out GPP that is winter and injury appropriate. Might just be movement prep and rehab for the foreseeable future.
11/15
Sorry for the absence of recent posting. I’m not logging much but I’m working through the first few weeks of the Class III USSR OL prog from Medvedyev (at reduced percentages as I build back up from this injury). There’s some extra upper body work in there because I’m doing our usual upper body lifts with the group. This thing is an ass kicker; definitely not used to squatting and pulling daily. My legs are FINALLY starting to come around; just need to get my abs and groin loosened up and I think I’ll be in good shape. I’ll do a better job of outlining once I’m working at the actual percentages. Craziest lift so far has to be snatch grip press from a squat; so far I can only do the bar because of my awful shoulder flexibility.
11/17
The last week or so had looked like this:
Day 1
Behind neck press
Snatch pull
Pwr snatch
Back squat
Day 2
Gpp-60 mins (random upper body and some conditioning)
Hypers w/ bar on shoulders
front squat
Day 3
Pwr clean
C+J
Clean pull
Behind neck press in squat position
B sqt
Day 5
Pwr snatch from hang above knee
Full snatch
Snatch pull above knee
Jerk behind neck
Hypers w/bar across back
Day 6
60 mins gpp
Pwr snatch plus overhead squat (2 snatch, then 2 squat)
Press from squat position
Front squat
This week has been as follows
Day 1
Hang pwr clean
C+J (1 clean plus 2 jerks)
Above knee clean pull
Press behind neck, snatch grip
Back squat
Day 3
Pwr snatch
Full snatch
Snatch pull
snatch grip press behind neck
Front squat
The gpp days need to be our upper body days, but scheduling has been a challenge since work had been whupping me. I’ll
get it squared away because training with the group makes you awesome.
11/18
GPP: All Upper Back movements with some curls for the girls
Hypers w/bar on shoulders 3x4
Pwr Clean 4x4
Squat Press 5x3
I did a killer PR in the squat press; 55 lbs. My posture must be awful because my bar path keeps pushing the bar in front of my head rather than straight up. Need to shoot some video and have a look.
Gym bag got stolen out of my truck last night. Rehbands? Gone. Olympic weightlifting shoes? Gone. Medvedyev manual? Gone. Guess I’m training in Chucks until I get new shoes! The manual is annoying because I literally just got it maybe a month ago. Gonna miss the Rehbands as they were really helping my hips and back with all the squatting and pulling.
Replacing stuff sucks but hoping I can track down some of the older blue/black/grey Adistars
11/22 Had the day off of work so I trained twice
AM
Zercher Squat up to 255x5 (been awhile)
Clean Pull off Boxes (at knee) 100kg for 4x5
Death March (via Cal Strength) worked up to a set of 10+10 w/ 50s
Abs x100
PM
Reverse Band Bench w/ Mini Bands to 255x3 then 225x10 (L shoulder still bothering and my max strength is SHIT; even more so than usual)
DB Palms In Floor Press superset with T Bar Rows 5x10 each
Chest Fly 4x20
Single Arm Pulldown superset with single arm rope extensions 5x10 each
In between everything after the bench I started sneaking in sets of 5 pullups; I think I got to 65 or so? I think that’s a much better way to get your pullups (non-weighted) in rather than doing them in as a part of your workout
Sadly my training notebook got stolen as well so I’ll just piece together whatever I was doing previously and get the reps in while I wait on shoes and manuals. Full lifts might be a little interesting in Chucks; hopefully I can get some loaners for a week or so.
11/24
Zercher Squat (off pins) up to 315 for 3x3
RDL 4x12 w/225 then 1x20
Clean Pull off boxes up to 140kg for 3x5
SSB Squat up to 265 for 5x5
Abs x100
11/25 Happy Thanksgiving
Bottom Up Front Squat 225lbs 3x3 (bad position in Chucks)
60 lifts in 60 mins: snatch w/60kg (alternated pwr and full; next time I’ll try all full snatches)
Joints are a little beat up but I can see how this would develop specific conditioning for Oly weightlifting. Body be hurtin.
11/26
Approx 1800m of tempo work and med ball throws
-first run since tear about 10 weeks ago. Not pain free but it’s usual “getting back from injury” pain so I’ll push it and see. I think I’m still on schedule to be full speed sprint/jump/lift by NYE.
11/27
Usual warmup plus some one arm snatch w/40 and 50kg
Pwr Snatch 4x3 60kg
Snatch High Pull 100kg 5x5
Behind Neck Press 70kg 3x3
Back Squat 275lbs 4x4
Abs x100
Tried some turkish getups w/44lb KB; not awful but still causing pain. Probably not worth adding them back just yet. Mucho respect to people training for weightlifting with Chucks; maybe I’m spoiled by the Oly shoes. Missing that little extra bit of heel something fierce pulling and squatting.
11/28
Pwr Clean 4x3 70kg
C+J 5x2 90kg
Clean Pull from Blocks 5x4 110kg
Back Box Squat up to 315lbs for 4x3
Speed work w/ Jerk up to 100kg for 3x3 (jerk/press feels fast but VERY unstable through my core; split overhead holds will help with this)
Abs x100
Nothing too special but another solid day; everything moving sharp and fast. Trying to focus on really snapping the 2nd pull as that’s a real soft spot.
Two breaks! Monopoly was kind enough to find my old pair of Rehbands that I thought I had lost last year AND the UPS apparently found my lost package of straps and manuals. So total replacement cost is gonna be whatever the shoes cost plus 30 bucks for a book; not great but could’ve been worse. I was totally going to take my time replacing the Rehbands because they aren’t necessary and they ain’t cheap. Hopefully back on track within a week depending on when the shoes get here. Debating taking a max week at the end of Dec to reload my post-injury maxs (C+J/Snatch/Front and Back Squat) rather than guess work. Gotta start fooling with some strongman implements as well and see where those are at after not touching them for months; I’d imagine my grip is pretty shit so the farmers should be interesting.
11/29
Miniband Rev Bench to 285x1, then 3x2 @ 255
Db OH Press 3x8
Pull Up x60 (throughout workout)
Abs x100
Hang Clean 3x3
F Sqt 5x5
Death March 3x10/10
Not optimal setup but it allows me to train with the group. Not enough gpp work, need to remedy that.
12/1
No real warmup
Pwr Snatch 5x3 60kg
Full Snatch 45x2 70kg
Snatch High Pull 70kg 5x5
BB Shrug (alternated clean and snatch grip) seems like a million sets of 10-12 also did some RDL here
Lat Pulldowns and Standing Cable Row
Some Rev Hypers and Abs
NO really pop with anything here. Pulls were slow/hips were all over the place/nothing felt right with the snatches. I was coaching our boy Zeus through some deadlifts and also coaching one of our figure girls through snatches so my own workout was kind of an afterthought. Also underpacked food and I was dragging ass into the gym.
New shoes and manual should get here tomorrow and I’m excited to get the new shoes broken in and back to work. Correction to previous log: UPS did in fact lose my straps and book so they are supposed to be paying my claim to Elite so I can get another set shipped. Disappointed because that package also had a free rucksack that would’ve been awesome for carrying my Oly shoes and track spikes.
FYI this is now entering the third week since supposed delivery date. When I had a Biotest package stolen from my porch Fedex was processing the claim the next day and Biotest had new products shipped out two days later. Just saying: UPS Fail/Fedex and Biotest Win.
12/2
Above Knee Hang Clean 4x3 60kg 2x3 70kg
C+J 5x3 80kg
Full Clean from Blocks 4x5 60kg
Push Press up to 195lbsx3 (fast and easy)
Back Squat 4x5 255lbs
Abs x100
UPS still failing. They can’t tell me where my manual and my shoes are; they just know that they’re either on a truck or in a customer service center somewhere in the greater Denver area. Nice.
12/4
Long Warmup
Hang Snatch and Snatch from blocks 4x3 each
Full Snatch 4x2 and 2x3 @ 70kg (getting much more comfortable)
Snatch High Pull worked up to 110kg for a few sets of 4-5
Behind Neck Press in Squat Position up to 3x3 @ 40kg
Front Squat to 245lbs for 4x5
Abs and Reverse Hypers
Good lord my knees and IT bands feel like dogshit; lacrosse ball and foam roller are my best friends right now.
12/5
Long Warmup/KB circuits/etc
Snatch from Blocks 50kg 4x3
Clean from Blocks 70kg 3x3
Pwr Clean + Jerk (1 Clean/2 Jerks) 4x2 70kg
Bunch of Pullups and Ab/Low Back Work
PM: 60 mins of GPP (lots of med ball throws and 100-200m runs; still no sprinting yet but might try some jumps)