I haven’t weighed myself in awhile. I’ll probably do that Monday.
You know, yesterday I wrote up my workout here and then it disappeared. So here it goes again.
Saturday 3/1/2014
Mobility:
“The Stick” on quads/ITBs: 5min
Foam rolling: 10 min
Shoulder dislocation: 25 reps
Warm-up:
3x5 Muscle Snatch 5 Klokov Press
20kg
35kg
37.5kg
Snatch High Pull from High Block:
2x3 40kg
3x3 50kg
4x3 60kg
Clean Pull from High Block:
3x4 60kg
5x2 80kg
Jerks from Blocks:
2x2 40kg
2x2 60kg
5x1 70kg
Everything over 40kg bothered my shoulders. They felt pretty tight today. So instead of working up to a heavy single, just did some back off sets of 1 Power Jerk and 1 Split Jerk at 40kg
1 Power Jerk 1 Split Jerk:
5x1 40kg
Weighted Hyperextensions:
1x10 20kg
2x10 40kg (PR)
So damn heavy.
Wide-Grip Pull-Up
5x5
Felt like doing some pull-ups. So I did.
Monday 3/3/2014
Mobility:
Foam Rolling: 10min
Warm-Up:
2x5 Muscle Snatch 5 Klokov Press
2x 20kg
Crappy bar that didn’t spin or have knurling by the collars. Hands were slipping even with hook grip.
Clean Pull from Low Blocks:
1x3 63kg
1x2 70kg
2x2 85kg
5x2 93kg
1x2 102kg (PR)
Was supposed to be x2 at 93, but a guy asked to work in with me and on my last set he did 2 plates and I didn’t feel like changing weight so I just went with it.
Bench Press:
1x10 20kg
1x5 30kg
1x4 43kg
1x3 52kg
1x2 62kg
1x1 70kg
3x5 89.5kg
Supersetted with
Band Pull-Aparts
10x10 1in Band
MetCon:
5 rounds for time
10 Weighted Dips 10lbs
10 Inverted Rows
10 Glute-Ham Sit-Ups
6:59
Picked up some creatine and melatonin today. Gonna see if the melatonin helps me sleep better. And we’ll see if the creatine makes an difference in my workouts.
Wednesday 3/5/2014
Mobility:
Foam Rolling: 25min
Warm-Up;
3x5 Muscle Snatch 5 Klokov Press 5 Overhead Squat
20kg
30kg
40kg
Hang High Pull:
1x5 40kg
1x3 43kg
6x3 52kg
Felt really heavy to start so I didn’t go any higher.
RDL:
1x8 52kg
1x5 62kg
1x4 70kg
1x3 85kg
1x2 90kg
5x5 97.5kg
First couple work sets were tough.
Parallel-Grip Pull-Up
5x8
Front Lever practice
3x5
One-Arm DB Row:
3x10 40lbs
No rest between sets just back and forth between arms.
DB Lateral Raise:
4x10 15lbs
Notes: Pull everything but RDL work sets from the floor. Knees felt okay. Not amazing, but okay. The pull-ups felt really easy for four sets, wondering if that was even just the one dose of creatine. Probably not, but if my muscular endurance continues to go up, that would be awesome. Doing the lateral raises to hopefully create some healthier (and bigger) shoulders. Just some shoulder work that doesn’t really interfere with my strength movements throughout the week.
Melatonin has been helping me sleep better. Not longer, but when I am asleep, I’m out like a rock and wake up feeling great.
So what are you going to be doing about your knee? Is it still “safe” to be lifting with the tear?
As far as sleep, I like magnesium a lot right before bed.
Well, just had my consultation today. Doc thinks the radiology place screwed up. So instead of talking about recovery options, I got a cortisone shot and was told to come back in a couple weeks. If there’s pain then/swelling, then we’re gonna either redo the MRI or go straight to arthroscopy. And if he finds anything with the arthroscopy, fix it right then and there.
So . . . For now, since I have no pain except when lifting on unstable surfaces, and no pain after lifting, the doc didn’t seem concerned at all. So: I’m gonna keep lifting, its not like I have a whole lot of knee flexion involved in my routine at the moment anyway.
Friday 3/7/2014
Club Practice
Meet tomorrow so moved club training to today.
Ton of traffic so skipped mobility.
Warm-Up:
2x5 Muscle Snatch 5 Klokov Press 5 Overhead Squat
20kg
30kg
35kg
Hang Snatch:
1x3 35kg
2x2 40kg
10x1 50kg
Hang Clean and Jerk:
12x1 (1 2) 50kg
Shoulder Press:
1x10 20kg
1x5 30kg
1x4 32.5kg
1x3 35kg
1x2 40kg
5x5 50kg
Superset with
Band Pull-Aparts:
10x10
Hyperextension:
3x10 20kg
Sunday 3/9/2014
Warm-Up:
Bar work, some RDLs, front squats, good mornings. Nothing set, just making sure to feel a good stretch.
Clean Deadlifts:
1x5 135lbs
1x3 155lbs
1x3 185lbs
1x2 225lbs
1x2 245lbs
1x2 265lbs
1x2 295lbs
1x2 315lbs (PR)
1x2 325lbs (PR)
Just worked up to a max double. Felt so slow off the floor, but lockout was easy for all of them. Heavy RDLs definitelly make a difference.
Bodyweight Squat
4x12
Bodyweight Hamstring Curl:
4x8
Standing Calf Raise:
4x45
Bro workouts with some buddies from back home. In a garage. Was fun.
Mobility:
Foam Rolling: 15min
Warm-Up:
3x5 Muscle Snatch+5 Klokov Press+5 Overhead Squat
20kg
35kg
40kg
Snatch:
1x2 40kg
8x1 50kg
Had planned on doing snatch pulls from the floor, but I was feeling good and pulls are boring. Snatches felt good.
Bench Press:
1x10 20kg
1x5 43kg
1x4 52kg
1x3 62kg
1x2 70kg
3x5 91kg
Superset with Band Pull-Aparts
10x10 1in band.
Woohoo! Finally back up to pre- shoulder injury Bench numbers! And next week is time for a PR on bench. Its about time.
MetCon:
1min Farmer’s Walk 40lbs dumbbells
21-15-9
Dips
Body-Weight Hyperextensions.
6:21
Knees felt great today.
Wednesday 3/11/2014
Mobility:
Foam Rolling
2x15min
Warm-Up::
3x5 Muscle Snatch 5 Klokov Press 5 Overhead Squat
20kg
35kg
43kg
Power Clean and Jerk:
1x2 43kg
2x1 62kg
7x1 67.5kg
My power jerk sucks. I only do it to give my knees a break.
RDL:
1x8 52kg
1x5 62kg
1x4 70kg
1x3 85kg
1x2 90kg
5x5 100kg
Going to stop this straight set progression. Going to start ramping up to a top set of 5 each week for RDLs.
Wide-Grip Pull-Up:
6x6 8lbs (Just whatever was in my gym bag)
Single-Arm Dumbbell Row
3x10 60lbs
Lateral Raise:
4x10 17.5lbs
Finished with some more foam rolling.
Knees feel good.
Friday 3/15/2014
Mobility:
Foam Rolling: 15min
Warm-Up:
2x5 Muscle Snatch 5 Klokov Pres 5 Overhead Squat
20kg
30kg
Snatch Pull:
1x3 30kg
1x2 52kg
1x1 62kg
6x2 70kg
Overhead Press:
1x10 20kg
1x5 30kg
1x4 35kg
1x3 40kg
1x2 43kg
5x5 51kg
Supersetted with
Band-Pull Aparts:
10x10 1in band
MetCon:
Double Tabata
:20 on, :40 off
Rowing
Ball Slams with 20lbs ball
8min.
Weighted Hyperextensions:
3x10 70lbs
Foam Rolling: 15min
Quad tendon in left knee feel uncomfortable when I put sudden pressure on it. No pain, but uncomfortable. So I’ll be taking it easy on pulling from the floor for a few days.
MetCon today was great. Thought it was either gonna be too easy (only 20 sec of work is not a lot by any means) but it ended up being really tough about half-way through, but not so tough that I had to slow down my pace.
Saturday 3/15/2014
Club Team Practice
Mobility:
Foam Rolling: 15min
Shoulder Dislocations: 20 reps
Warm-Up:
Muscle Snatch
Power Snatch
Full Snatch
Sots Press (front and back, snatch and clean grip)
Overhead Squat
Couple reps of everything, done first with a PVC pipe, then with empty barbell.
Snatch from High Blocks:
3x2 50kg
2x2 52.5kg
1x2 55kg (PR)
Was tempted to go for 60 but decided against it, need to keep volume low for now.
Snatch Pull from Low Blocks:
5x2 70kg
1x4 70kg
Last set was 2 pulls to hip and shrug, and 2 high pulls.
Clean
Well, a bunch of my workout got cut off for some reason. So here’s the rest
Clean and Jerk from Low Block:
3x2 70kg
1x2 75kg
2x1 80kg
1x1 70kg
Jerk from Blocks:
2x2 60kg
1x2 70kg
1x2 75kg
1x2 80kg
1x1 85kg
1x1 90kg (PR)
1x1 95kg (PR)
1x1 100kg (PR)
15kg PR, stoked about this.
Weighted Hyperextension:
3x10 20kg
Foam Rolling:
15min
Lateral Raises:
3x10 15lbs
Then there was some stuff about an evil bar called “The Man-Maker” at the gym. Long story short: I hate it. It tore a callous off my right hand.
knee pain in the left knee today.
Power was out in my apartment and I didn’t know when it was going to come back on so I decided to go workout. Didn’t really know what I was gonna do, but I felt like hitting a PR, so I hopped on the bench. Anyway, this is what my 2hr workout looked like:
Bench:
1x10 20kg
1x1 62kg
1x1 70kg
1x1 85kg
1x1 93kg
1x1 102kg
1x1 105kg
Post-Injury 1rm
THEN, because I didn’t want to tire myself out too much for the next week, instead of doing some hypertrophy or something, I decided to max on DL haha.
1x3 62kg
1x1 85kg
1x1 102kg
1x1 125kg
1x1 143kg
1x1 152kg
1x1 161kg
1x1 166kg (PR)
1x1 170.5x
1x1 170.5x
1x1 170.5kg (PR)
Before last Sunday, I hadn’t pulled heavy in about 3 months. Just clean pulls and RDLs. Oh man, this felt awesome.
Power was out in my apartment and I didn’t know when it was going to come back on so I decided to go workout. Didn’t really know what I was gonna do, but I felt like hitting a PR, so I hopped on the bench. Anyway, this is what my 2hr workout looked like:
Bench:
1x10 20kg
1x1 62kg
1x1 70kg
1x1 85kg
1x1 93kg
1x1 102kg
1x1 105kg
Post-Injury 1rm
THEN, because I didn’t want to tire myself out too much for the next week, instead of doing some hypertrophy or something, I decided to max on DL haha.
1x3 62kg
1x1 85kg
1x1 102kg
1x1 125kg
1x1 143kg
1x1 152kg
1x1 161kg
1x1 166kg (PR)
1x1 170.5x
1x1 170.5x
1x1 170.5kg (PR)
Before last Sunday, I hadn’t pulled heavy in about 3 months. Just clean pulls and RDLs. Oh man, this felt awesome.
Monday 3/17/2014
Mobility:
Foam Rolling: 15min
Warm-Up:
Some general lifting, shoulders were feeling tired from the 4 straight days of shoulder heavy workouts so no muscle snatches or presses.
Power Clean for Low Block:
1x3 30kg
1x2 43kg
1x1 62kg
1x1 70kg
1x1 85kg
1x1 93kg (PR)
1x1 98kg (PR)
2x1 93kg
3x2 62kg
I had to ride 98 down pretty far, not sure just how far, but either way, its either a PR power clean, or a PR clean.
Bench Press:
(Because I’m stupid I didn’t take it easy on this even though I maxed yesterday)
1x10 20kg
1x5 30kg
1x4 43kg
1x3 62kg
1x2 70kg
5x3 92kg
Superset with
Band Pull-Aparts:
10x10 1in band
MetCon:
Rowing:
20sec sprint, 40sec “jog” for 6min
Got just under 1600m
Weighted Hyperextension:
3x10 50lbs
Surprisingly easy considering how fried my posterior chain is/was.
Stretched and rolled out for about 45min afterwards. I’ve hit a PR every day for the last 4 days. I’m really tired.
Wednesday 3/19/2014
No mobility work this morning. I’ll need to spend a lot of time with my foam roller later though.
Warm-Up:
Snatch grip RDL
Muscle Snatch
Power Snatch
Snatch grip press
back squat
Good Morning
Power Snatch:
1x3 30kg
1x1 35kg
1x1 43kg
1x1 48kg
1x1 52kg
1x1 56kg
2x1 62kg (PR)
2x3 48kg
Hit 62 the first time, but with a really soft catch on my right arm. Probably would have gotten a couple reds. And I jumped forward about a foot. So I tried again and hit it pretty easy. I only worked up to this max so that I can start programming my pulls and classic lifts better, instead of just doing whatever it is I feel like doing that day.
RDL:
Working up to max set of 5.
1x5 48kg
1x5 56kg
1x5 66kg
1x5 85kg
1x5 93kg
1x5 102kg (PR)
3x3 80kg
Chin-Up:
4x8 20lbs
1x8 BW
Face-Pull:
3x12 37.5lbs
Kroc Row:
65lbs 17 reps
These were done with straps, but I didn’t take long enough between the chin-ups/face pulls so I barely got the 17. Should have been closer to 30.
Lateral Raise:
4x12 15lbs