Also saw my shoulder surgeon today. I can basically proceed with another labrum repair if and when I want to. Last time he repaired the posterior side, now the anterior is torn.
Saturday February 27, 2021
Jump rope, dynamic, shoulder exercises
Sumo Deadlifts:
135 x 8
225 x 5
275 x 5
295 x 5
295 x 5
295 x 5
295 x 5
Faux Log Clean & Press:
40 x 10
90 x 5
110 x 5
130 x 5
140 x 5
140 x 5
140 x 5
130 x 7
Goblet Squats // Ring Triceps:
110 x 14 / 12
110 x 14 / 12
110 x 14 / 12
Ring Inverted Rows:
13
13
10
10
Damn dude 
Saw nose surgeon today, kind of a waste of time.
He looked inside and was very happy with the results, which is maybe a good thing. He said breathing will improve for 6 months post op. He had no explanation for my ear issue or the roof of my nose collapsing (said he didn’t work in that area and it was structurally sound). Maybe I knocked it accidentally while it was still weak.
Anyways, he said give it 6 months and then go back if I’m not happy. I won’t get my hopes up. He doesn’t do rhinoplasty so if I do need to get this thing repaired, it’s going to be all out of pocket.
Bench was weak today. Must not be doing it frequent enough. Lunges were much better.
Jump rope, dynamic, shoulder loop band
Jump Squats:
45 x 5
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
Reverse Lunges:
95 x 5
135 x 5
165 x 5
185 x 5
185 x 5
185 x 5
Board Press:
115 x 8
165 x 5
205 x 5
215 x 5
215 x 5
205 x 6
BOR // Axle Curls:
135 x 10
185 x 8 / 75 x 10
185 x 8 / 75 x 10
185 x 8 / 75 x 10
185 x 8 / 75 x 10
This is the surgeon who did your surgery, I presume?
You should get a second opinion. Also, Eustachian tubes connect the ear and nose, so I don’t know what your ear issue is, but here’s an article that found Eustachian tube function can be affected by septoplasty.
Even if that’s not the case, 100% get a second opinion before going OOP.
Yes, I get patulous eustachian tubes, especially in my left ear. I’ve had it my entire life during exercise but it’s gotten worse over the years. That’s what I originally went to see the ENT for. I also had trouble breathing so he suggestion fixing my deviated septum. My right airway used to be very blocked and it’s slightly better. My left airway if anything is worse and overall breathing is still bad. I feel like the blockage in my left nostril causes a lot of pressure which forces the Eustachian tube open on that side. The lower half of my septum also wasn’t fixed and it’s clearly deviated (lump in my left nostril) and it clearly is a bottle neck in my breathing based on the fact that a breath right strip makes my breathing magical. Add on the saddle nose and I’ve been pretty annoyed. The saddle nose isn’t noticeable to anyone really other than myself and sister and gf but I don’t know if that’s a good or bad thing. It’s almost like it’s so minor that itll get brushed over.
I will speak to my GP and do some research and find highly rated surgeons to get opinions from. The septoplasty was covered with OHIP (I’m in Canada) so any corrective surgery better also be covered.
Short on time today (moving into a new place is taking up all my time). My rogue order arrived finally.
Jump rope, Rower, Agile 8
(I like rollover v sits but not before deadlifts)
Sumo Deadlifts
Up to 3x5 at 305 easy
Strict faux log C&P
Up to 4x5 at 130
Felt weak on this today so kept it light
Inverted ring rows:
4x12
Sunday March 7, 2021
Rower, static, jump rope, dynamic
High pogo hops:
3 x 10
Single leg box jumps:
3 x 3 per leg
Banded Half Squats:
135 x 5
225 x 5
275 x 5
225 x 5
275 x 5
225 x 5
bands only added 20-30 at the top but were used as a reference for bottom position (when they went loose). Speed felt good on most of these
Bent over Rows:
135 x 10
185 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
as strict as possible, working on hamstring flexibility
Paused Board Press:
115 x 5
165 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
1-Arm Ring holds:
3 x 30sec per arm, these are hard af
A friend of mine challenged me to a 1km rower race. He’s a very good athlete (pro lacrosse player and good weightlifter) but I have the limb length on him. His best time so far is 3:06 which is a length of time I never train for. I know I hit a 6:40 2k 5 years ago without training for it. He’s given me a month.
Jump rope, static, rower, dynamic
Nice long warmup today and then…
1km Row Test
3:12 @ 5.5
Came out of the gate at 100% and absolutely crashed one minute in. That was painful. Might be able to gain a couple seconds with a better pace but I’ll need to make cardio and muscle endurance improvements if I want to beat 3:06
That was it. Then lied on the ground for 10 minutes
1-2K row tests are some of the most miserable things in existence.
I did some quick research, apparently you’re suppose to start with slower splits and increase your speed with time. Hopefully that helps, I’m sure it’s just as painful.
I think next time I’ll do the first 250m at a 1:37/500m pace instead of 1:27.
Wonder if your high rep deadlifts would carry over well on such a short distance.
Wednesday March 10, 2021
Jump rope, static, rower (don’t really like rower as a warmup)
Sumo Deadlifts:
135 x 5
225 x 5
275 x 5
295 x 5
325 x 5
Strict Faux Log Clean & Press:
40 x 8
90 x 5
110 x 5
130 x 3
140 x 1
150 x 1
160 x 1
170 x fail
170 x fail
Really though I’d get my second attempt but they both stalled at the top of my forehead
Circuit: 4 sets
Thursday March 11, 2021
Jump rope, dynamic, row
Today’s plan was as many rounds of 1:33 pace as possible. 1 min on, 1 min off
Got 3 then hit 1:34 on my fourth
I think that last one was still good but it’s hard to makeup for a standstill start in 1 minute. Gonna try to up the damper next time and see if that helps. Rowing right now at 5.5
Jump rope, dynamic, row, shoulder loop band exercises
High Pogo Hops:
3 x 10
1-Leg box jumps:
3 x 3 per leg at 24”
Banded Half Squats:
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
225 x 5
275 x 5
225 x 5
275 x 5
Axle Board Press:
115 x 10
165 x 5
205 x 5
215 x 5
215 x 5
215 x 4
215 x 4
BORs // 1-Arm Ring Holds:
135 x 10
205 x 8 / 30sec per arm
205 x 8 / 30sec
205 x 8 / 30sec
205 x 8 / 30sec
3 min rounds, 30 sec rest
3 jump rope
2 stretch
3 shadow boxing
6 heavy bag
2 abs
2 rowing
Long warmup: jump rope, static, dynamic, upper, row
Then retested my 1k
1.3 seconds faster. Tried to hold onto a 133 pace but 500m in I started slipping. Next time I’ll aim for a 135 pace.
I also definitely need some work in the 3minute rep range. Seems to be an energy system I never train. Right around a minute I just die. Upping the intensity of my boxing may help
Jump rope, dynamic, shoulder loop band
High Pogo Hops:
3 x 10
DOH Deadlifts:
135 x 10
225 x 5
295 x 5
345 x 5
345 x 5
345 x 5
Sticking with this weight for a while until grip improves
Faux Log C&P:
40 x 10
90 x 5
110 x 5
140 x 5
145 x 4.5
140 x 5
140 x 5
Just learned the way I’m doing this is called a viper press
Front Squats // Ring Triceps
135 x 10 / 10
185 x 10 / 10
185 x 10 / 10
185 x 10 / 10
Ring Inverted Rows:
13, 13, 12, 12
High the front squats suck but they suck less than high rep goblets at least
LISS Live Concert Series
I’m going to start throwing on a live album and doing non-stop cardio for the length of the show. Generally picking shows in the 1 hour range
Today was Nirvana Unplugged in New York
Jump rope, rower, core work
That’s a sweet idea, dude.
AC/DC Live, Metallica S&M, and for Nirvana I’d go for From the Muddy Banks of the Wishkah.
