Friday, September 27, 2013
1st day of starting over - Sept. 27, 2013
This week I started with a new approach with physical therapy. So far, after 2 visits I am already starting to feel much, much better. They have also given me a better view on what I can/should do and what I should avoid. The date of my surgery was June 13, 2013. I have basically not done anything since April, so it should be interesting starting over from almost scratch. I am told I should be able to return to normal activity in time. It's both humbling and frustrating having something so important to your lifestyle taken away for such a long time. I am going on 6 months without any type of exercise. It definitely makes you appreciate the God given ability to do anything from every day things like being to help my wife around the house all the way up to Olympic lifting.
I will be updating my blog to keep a better handle on what I am doing and ensuring I don't over do anything in the process. I anticipate a very slow process.
Main things I am to avoid for the time being:
Cleans
Snatches
Deadlifts
Handstand Push Ups
Double Unders
Push Ups
Back Extensions
GHD Sit Ups
Kettle bell swings
Friday - Sept. 27, 2013 - 10 am to 11:30 am
Warm Up
(I will skip the boring details)
A. Front Squat
Warm up 5x5 @ 45#
5 reps @ 65 x 1
5 reps @ 85 x 4
B1. Box Jump
5 sets of 5 @ 20"
B2. Crunch with side rotation
5 sets of 10 (5 per side)
C. Bench Press
5 @ 135 x 2
5 @ 165 x 2
5 @ 185 x 2
5 @ 205 x 2
D. Cool down stretches
Thursday, April 12, 2012
Wed & Thur - 4/11 and 4/12
Wednesday April 11, 2012
A. Pull ups 4x22 unbroken; rest 3 min.
---all 4 sets unbroken. First two were great and last 2 sets got slow/fatigued around 17, but finished out. Not near as sore today as I was after last weeks session of 20 unbroken.
B. Ring HSPU 4x12; rest 2
---Shoulder still feels good on the rings. All 4 sets were done unbroken. 4th set was a bit of a struggle and had to kip the last few. Other than that, felt great.
C. Toes 2 bar 3x15; rest 90 sec.
---Had to break on the 10th rep every set due to hands hurting. I realize that sounds very wimpy, but my calluses were kiiiiiiiilling me.
Run 800m x 3; rest 200m walk
---Runs felt miserable. Hamstrings were fried from the day before. First run was 4:05, then 4:18, and 4:27
Rest 10 min.
Run 800m x 3; rest 200m walk
---After resting my hamstrings were beyond tight and fatigue so I opted to skip the last 3 runs. On one hand I'm disappointed in myself because I need to get these runs in. But, at the same time, I felt it wouldn't be that beneficial if my runs were going to be slow jogs.
More stretching needs to be done on a daily basis - emphasis on my hamstrings. Fo sho.
Thursday April 12, 2012
3 sets; rest 4 min.
7 deadlifts @ 275
Air dyne 25 sec. @ 100%
---Deadlifts were all fast, unbroken - Felt great. Air dynes, of course, were brutal, but good. First one is always the worst. Recovered well between sets.
+
3 sets; rest 4 min.
5 TnG power cleans @ 185
row sprint 25 sec.
---Power cleans were all good. First set was sloppy (didn't stretch my wrists) and sprints felt fine on the rower.
I got out my phone and recorded these, but lost the first 2 sets. I managed to save the 3rd. First pull from the ground isn't too smooth, and on the 4th I managed to botch the return to the floor somehow. I wasn't fatigued....just had a mental snafu.
A. Pull ups 4x22 unbroken; rest 3 min.
---all 4 sets unbroken. First two were great and last 2 sets got slow/fatigued around 17, but finished out. Not near as sore today as I was after last weeks session of 20 unbroken.
B. Ring HSPU 4x12; rest 2
---Shoulder still feels good on the rings. All 4 sets were done unbroken. 4th set was a bit of a struggle and had to kip the last few. Other than that, felt great.
C. Toes 2 bar 3x15; rest 90 sec.
---Had to break on the 10th rep every set due to hands hurting. I realize that sounds very wimpy, but my calluses were kiiiiiiiilling me.
Run 800m x 3; rest 200m walk
---Runs felt miserable. Hamstrings were fried from the day before. First run was 4:05, then 4:18, and 4:27
Rest 10 min.
Run 800m x 3; rest 200m walk
---After resting my hamstrings were beyond tight and fatigue so I opted to skip the last 3 runs. On one hand I'm disappointed in myself because I need to get these runs in. But, at the same time, I felt it wouldn't be that beneficial if my runs were going to be slow jogs.
More stretching needs to be done on a daily basis - emphasis on my hamstrings. Fo sho.
Thursday April 12, 2012
3 sets; rest 4 min.
7 deadlifts @ 275
Air dyne 25 sec. @ 100%
---Deadlifts were all fast, unbroken - Felt great. Air dynes, of course, were brutal, but good. First one is always the worst. Recovered well between sets.
+
3 sets; rest 4 min.
5 TnG power cleans @ 185
row sprint 25 sec.
---Power cleans were all good. First set was sloppy (didn't stretch my wrists) and sprints felt fine on the rower.
I got out my phone and recorded these, but lost the first 2 sets. I managed to save the 3rd. First pull from the ground isn't too smooth, and on the 4th I managed to botch the return to the floor somehow. I wasn't fatigued....just had a mental snafu.
Tuesday, April 10, 2012
Tues 4/10/2012
Tuesday
A. 1 ¼ Back Squat @ 30X1; 5 x 3; rest 5 min
---Squats felt good. 225, 245, 265
B. Power Clean.Hang Power Clean.Split Jerk- 1.1.2 x 3; rest 4 min
---185, 205, 205. Cleans felt good. Split jerks weren't great since I've avoided overhead stuff for the past month. Shoulders are week and wrists have lost some flexibility.
C. Power Snatch.Squat Snatch.Snatch Balance- 1.1.1 x 4; rest 3 min
--- All w/ 135
Snatches were good. Slow pulls - legs were pretty fatigued. Snatch balance was rough. Shoulder wasn't feeling too good at this point. Last two sets I skipped the balance.
A. 1 ¼ Back Squat @ 30X1; 5 x 3; rest 5 min
---Squats felt good. 225, 245, 265
B. Power Clean.Hang Power Clean.Split Jerk- 1.1.2 x 3; rest 4 min
---185, 205, 205. Cleans felt good. Split jerks weren't great since I've avoided overhead stuff for the past month. Shoulders are week and wrists have lost some flexibility.
C. Power Snatch.Squat Snatch.Snatch Balance- 1.1.1 x 4; rest 3 min
--- All w/ 135
Snatches were good. Slow pulls - legs were pretty fatigued. Snatch balance was rough. Shoulder wasn't feeling too good at this point. Last two sets I skipped the balance.
Sunday, April 8, 2012
Sunday April 8, 2012
Saturday
A. Front Squat @ 55%- 12 x 2; EMOM FAST out of the bottom!
--All squats were super fast out of the bottom. Bar was bouncing off my shoulders at the top of the squat I was popping up so fast. Felt great!
B. Snatch high pulls @ 100% (of snatch); 3 x 8 reps; rest 5 min (use straps)
---Done w/ 205#. Pulls felt good overall. Hamstrings got pretty fatigued after 5 reps, so sets were slow.
C. Clean pulls @ 100% (of clean); 3 x 8 reps; rest 5 min
---255# Pulls felt slow and ugly. Mostly due to me naturally pulling slower above my knees. Something I need to work on.
D. Strict Straight leg Toes to Bar- 3 x 10; rest 2 min
Felt good, but had to break sets up. First two sets were 5 and 5. Last set unbroken.
Sunday
3 min @ high consistent aerobic effort
5 CTB Pull Ups
15 Box Jumps, 20”
3 min recover
---4 rounds plus 5 pull ups
3 min @ high…
15 Push Ups
15 Air Squats
3 min recover
---5 rounds plus 5 squats
3 min @ high…
7 Ring Dips
21 Double Unders
---8 rounds plus 7 dips
3 min recover
3 min @ high…
1 Muscle Up
10 Walking Lunges fast
---7 rounds plus 1 muscle up
*****Did Sundays session first around 12:45 pm. Rested about an hour and did the pulls and toes to bar.******
A. Front Squat @ 55%- 12 x 2; EMOM FAST out of the bottom!
--All squats were super fast out of the bottom. Bar was bouncing off my shoulders at the top of the squat I was popping up so fast. Felt great!
B. Snatch high pulls @ 100% (of snatch); 3 x 8 reps; rest 5 min (use straps)
---Done w/ 205#. Pulls felt good overall. Hamstrings got pretty fatigued after 5 reps, so sets were slow.
C. Clean pulls @ 100% (of clean); 3 x 8 reps; rest 5 min
---255# Pulls felt slow and ugly. Mostly due to me naturally pulling slower above my knees. Something I need to work on.
D. Strict Straight leg Toes to Bar- 3 x 10; rest 2 min
Felt good, but had to break sets up. First two sets were 5 and 5. Last set unbroken.
Sunday
3 min @ high consistent aerobic effort
5 CTB Pull Ups
15 Box Jumps, 20”
3 min recover
---4 rounds plus 5 pull ups
3 min @ high…
15 Push Ups
15 Air Squats
3 min recover
---5 rounds plus 5 squats
3 min @ high…
7 Ring Dips
21 Double Unders
---8 rounds plus 7 dips
3 min recover
3 min @ high…
1 Muscle Up
10 Walking Lunges fast
---7 rounds plus 1 muscle up
*****Did Sundays session first around 12:45 pm. Rested about an hour and did the pulls and toes to bar.******
Friday, April 6, 2012
Wed. and Thur. April 4 & 5
Wednesday
A. Pull Ups- 4 x 20 unbroken; rest 3 min
--All unbroken and felt good. Upper back is super sore.
B. HSPU- 4 x 15; rest 2 min (if shoulder still hurts do ring dips)
Couldn't do regular HSPU. Did ring HSPU as they don't hurt my shoulder. Did 4x12 - all felt awesome - done strict.
C. GH Sit Ups- 3 x 15; rest 90 sec
---GH's aggravated my hip so I did anchored, straight leg sit ups - 3 x 25 to make up the difference.
+
@ high aerobic effort; keep times
Run 800m x 3; walk 400m
Rest 10 min
Run 800m x 3; walk 400m
---Ran up on the trail -- All my times were between 4:30 and 4:50. I think the 400s are off as I don't think it should be that long (used GPS app on phone). Need to get a pedometer for an accurate measurement.
Thursday
3 sets; rest 4 min
5 Dead Lift @ 275
Air Dyne 20 sec @ 100%
---All deadlifts were fast, touch and go. Felt really good. First air dyne was rough and my quads were fried. Last 2 air dynes felt fine. I rested 4 min before starting the cleans.
+
3 sets; rest 4 min
5 Power Clean TnG @ 165
Row Sprint 20 sec
---All cleans were touch and go and pretty fast until the last 1 or 2 reps. Not super slow, but a little slower than I wanted. Row sprints felt great, as well.
A. Pull Ups- 4 x 20 unbroken; rest 3 min
--All unbroken and felt good. Upper back is super sore.
B. HSPU- 4 x 15; rest 2 min (if shoulder still hurts do ring dips)
Couldn't do regular HSPU. Did ring HSPU as they don't hurt my shoulder. Did 4x12 - all felt awesome - done strict.
C. GH Sit Ups- 3 x 15; rest 90 sec
---GH's aggravated my hip so I did anchored, straight leg sit ups - 3 x 25 to make up the difference.
+
@ high aerobic effort; keep times
Run 800m x 3; walk 400m
Rest 10 min
Run 800m x 3; walk 400m
---Ran up on the trail -- All my times were between 4:30 and 4:50. I think the 400s are off as I don't think it should be that long (used GPS app on phone). Need to get a pedometer for an accurate measurement.
Thursday
3 sets; rest 4 min
5 Dead Lift @ 275
Air Dyne 20 sec @ 100%
---All deadlifts were fast, touch and go. Felt really good. First air dyne was rough and my quads were fried. Last 2 air dynes felt fine. I rested 4 min before starting the cleans.
+
3 sets; rest 4 min
5 Power Clean TnG @ 165
Row Sprint 20 sec
---All cleans were touch and go and pretty fast until the last 1 or 2 reps. Not super slow, but a little slower than I wanted. Row sprints felt great, as well.
Tuesday, April 3, 2012
Tuesday April 3, 2012
Tuesday
A. 1 ¼ Back Squat @ 30X1; 5 x 5; rest 5 min
185, 205, 225, 245, 245
--Felt good until the last set. Was going to go up but decided to hang at 245 to maintain tempo as my legs got wobbly.
B. Hang Snatch Pull.Hang Power Snatch.Hang Squat Snatch- 1.1.1 x 4; rest 3 min (do 1 of each movement/set is what the 1.1.1 means)
--Stayed with 115 on all sets. Made it a point to really focus on technique/speed. Plus, my left wrist was bothering me. Legs were a little fatigued as well
C. Power Jerk.Split Jerk- 1.3 x 4; rest 3 min
--kept it at 115, as well. Shoulder is still hurting pretty bad, and with my wrist aching, I didn't want to push it.
All jerks felt quick and explosive under the bar.
A. 1 ¼ Back Squat @ 30X1; 5 x 5; rest 5 min
185, 205, 225, 245, 245
--Felt good until the last set. Was going to go up but decided to hang at 245 to maintain tempo as my legs got wobbly.
B. Hang Snatch Pull.Hang Power Snatch.Hang Squat Snatch- 1.1.1 x 4; rest 3 min (do 1 of each movement/set is what the 1.1.1 means)
--Stayed with 115 on all sets. Made it a point to really focus on technique/speed. Plus, my left wrist was bothering me. Legs were a little fatigued as well
C. Power Jerk.Split Jerk- 1.3 x 4; rest 3 min
--kept it at 115, as well. Shoulder is still hurting pretty bad, and with my wrist aching, I didn't want to push it.
All jerks felt quick and explosive under the bar.
Sunday, April 1, 2012
Sunday April 1, 2012
3 Rounds for time:
20 kb swings w/ 2 pood
20 box jumps at 20"
Time: 3:55
--A little tired so I think this could be a little faster. First 2 rounds were all unbroken. 3 round broke at 12 swings, but shouldn't have. Box jumps all felt good and were unbroken for the most part.
20 kb swings w/ 2 pood
20 box jumps at 20"
Time: 3:55
--A little tired so I think this could be a little faster. First 2 rounds were all unbroken. 3 round broke at 12 swings, but shouldn't have. Box jumps all felt good and were unbroken for the most part.
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