Damn, brother, sorry to hear that. Do you just happen to fall on the bad shoulder when these strike or does the actual seizure wreak havoc on it?
@Frank_C - itās the seizures that screw it up worse.
Yesterday - just accumulated 100 reps of goblet squats at 100#
Today - warmup with buildups and mobility then
12x12 acceleration
6x100m strides at 15s with a walk back recovery
Running felt really good.
Treadmill run
3 miles at 28:58 toggling between 4.0 and 8.8 and incline from 0-8.0
Cool down - 1 mile incline walk at 4.0 and 8.0
Donāt really like running on treadmills as it is slower, belts can slip - etc - but itās easier on the joints and lower limbs. Thatās my first time going over 1 mile in probably 10 years!
Have a lot of travel the next few weeks then kids are with me from mid June-mid July - so will likely be using this time to let my shoulder recover and work on general fitness.
Hoping shoulder recovers on its own - but will go see a physic next week if itās not improving. This week I will not get any barbell work, likely just running and maybe some DB and body weight stuff.
Next week - hoping I get sessions in Monday-Wednesday plus Friday with a run on Thursday. Will not program at all - rather just ad lib - depending on how I feel. Front squats or safety bar squats should be no problem. Back squats should be ok with a wide grip. Deadlifts and cleans will proceed cautiously but should be ok. Snatches- no for awhile. Pressing and pulling - no for awhile. Will figure out how to do some arm work and maybe bent over lateral raises for shoulders and pendlay rows for arms and back.
I like to stick to a program but will be fun to just screw around for a bit. Main thing will be keeping my frequency up.
Just wingin it! That actually sounds a lot like just following CrossFit WODs. Too bad they use a lot of snatches and pressing movements. Otherwise it might be a good time to just mindlessly show up to the gym and do the WOD.
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Last couple days - jog 4 miles - walked 18 holes of golf and shot a surprising 88. Good times.
Warmup 4x5 safety bar squat at 65-155-205-245
3x5 squat (safety bar) at 275-305-335 (6)
Do others have more trouble with safety bar squats than back squat? Felt more like a front squat.
Superset
A1. RFESS - 3x10+10 at 115
A2. DB step ups - 20" box 3x6+6 with 45# bells
Metcon - row 3000m 11:30
I recall trying the safety bar in high school and it made me feel like I was going to fall over forward. Never tried it again.
Welcome back!
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Thanks! Shoulder still not right - but will make my way back. Keep on squatting on doing 531 on what lifts can handle it.
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A bunch of shoulder mobility and flossing. Then
Deadlift - 4x5 warmup at 135-225-275-315
Then 3x5 at 325-375-425 (6)
6/9 - jog 1/2 mile warmup then 3 mile Fartlek (changing pace) where Iād go 30s run (covering about 150-170m) 30s walk - 30s jog (covering 100m). Extra walking as needed. Took me about 25 minutes for 3 miles.
Warm up.
3x3+ squats 10 (165) 10 (215) 8 (265) 3 (295) 3 (315) 6 (345)
Superset w RFESS with 70 5x6+6
Metcon
5 rounds of
5 DL (205)
5 KB swing (70)
300m run
1 min rest between each round.
All rounds in 1:40-1:45
Shoulder not good still.
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Travel day - hotel gym not great.
- Bike warmup 5 mins
- Seated row - 50 reps
- Used bench machine to do 50 reps deadlifts
- 50 reps lunges with 2x50 # db
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Quick session
Deadlifts
135x3
225x3
315x3
365x3
405x3
435x5 (3+ set)
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Iām in.
I hate machines but this seems like a reasonable use for one.
tried or considered marijuana?
Am speaking to my doc about it. Could be a nice replacement for alcohol and help w calorie reduction too.
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Thanks for the follow. Enjoying watching your log too.
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Aerdyne warmup for 30 calories
Cleans
135x5
185x5
210x5
230x5
250 just did clean pulls for 5 as shoulder was bothering me on pull and catch
Lunges w 70# DB x 15 each leg