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July 8th: Back lever tucked static holds (38 / 50-something / 60 seconds)
Back Squat 3x5 @ 240# (moderately easy)
Bench press 5 / 4 / 4 @ 160# (used a wider grip, one I've never trained before, but one that puts my forearms in a more advantageous position in the bottom. Re-do)
Deadlift 1x5 @ 325.
Tabata Push-ups: Numbers are written in my log, but a +5 improvement overall from last training session.
Tabata Pull-ups: +13 improvement overall.
50 Burpees for time: Slow. 3:57 or something.
July 9th: Muscle-Up Practice. Honestly though I could at least nail one (I did some practice on the 8th) but perhaps the tricep work from yesterday (back levers, bench, push-ups, pull-ups, burpees...) fatigued me. My elevation just wasn't quite there today, and I need to work on my transition.
METCON: 15 Front Squats @ 135#
21 Pull-ups
12 Front Squats
15 Pulls
9 Front Squats
9 Pulls.
Advanced-tuck back lever static holds. 4x, somewhere between 10-25 seconds.
Note from my training log: "Fuck, my bicep hurts like a bitch"
Bench press 3x5 @ 160. (162 next)
Weighted Sit-Ups: 50# 2 sets 20 / 20. (60# next)
Russian twists 25#. 15 / 15. (never done this exercise before. repeat with same weight)
Run 1 mile for time: 6:15. (improvement of ten seconds)
SUNDAY
Handstand Practice - getting better. pushing farther away from the wall. Static holding free handstand for a couple seconds, kicking into it. Remember to be gentle with kicks.
Front Squats 3 x5 @ 190#. (195 next).
Note from my log: "Owch. Fucking owch. My body is screaming - my legs hurt today. It isn't soreness, it's legit pain, reminiscent of growing pains. Squatting really hurt, sloppy form, slow bar speed."
Weighted Pull-Ups: 52.5#, 3x5 (55 next)
Deadlift 330# 1x5. (335 next).
"Little sloppy on form. very kypothic, some lower back rounding"
Back lever advanced tuck static holds:
1. 20 sec
2. 30 sec
3. 40 sec.
(Goals for next time: 25 / 35 / 45. Might try a hold or two with one leg fully extended.)
"...these are hell on grip/forearm/bicep strength. Feel still like I have a minor tear in my right bicep I have to be careful of. Form was good. Lowered myself with back in lumbar extension during final hold. Sweet.
Note: did thumbs-around grip. Prefer this grip. Some numbness in left thumb.
Power Cleans: NOTE: let go and catch it!
6 x 2 @ 175# (177 or 180 next time)
"Do heavy singles next week. set up pins on rack so you can avoid impact of lowering weight." [my wrists have been fragile]
Bench Press: 3 x 5 @ 162. (165 next)
----
Later: Back Squat 5 x 3 . First time ever doing heavy triples.
250 / 255 / 260 / 265 / Fail at 270 after 1 rep.
Started doing tabata push-up / pulls but my triceps were shot from levers / bench. Called it a day.
WED July 16 2008
6 x 400m track intervals. Times between 1:20 and 1:29. 1-2 min between sprints. Hoping for a 5:30 mile eventually... It'd be interesting to run when I hadn't done squats and cleans the previous day ;)
Friday: Handstand Practice. Finally did these "free", with no foot support whatsoever. Held from 1-3 seconds. Lots and lots of work to do...my kickoff really needs work, my feet are sloppy...in general, I need to extend my body better, and really work on being straight. I practiced these for a good 30 minutes.
Back squat 3 x 5 @ 250#. Ok. Not notably difficult, not easy either. Body felt stiff and achy. (255#) next.
Deadlift: 1 x 5 @ 335. Heavy. Very heavy. Grip was still fried from back lever holds, I think. My form just sucked. But I pulled it, damnit. (340) next.
Tabata Push-ups: No go. Bicep pain in my left bicep. Not sure why. Handstands maybe?
Tabata Pull-ups: Improved by + 5 reps from my last PRs.
Tabata Sit-ups: Improved by +2 reps I believe (+ an extra round at the end)
--
Scheduled an appointment with the doctor, again, to figure out what's wrong with my leg. It really, really hurts. I'm thinking MTSS or a stress fracture.
My hat is off to you and your program. Looks like your making wonderful progress, especially if that 30lbs you put on has been of generally good quality.
You will quickly learn that the most important thing is not getting injured. Lower leg injuries can be a real bear. I wouldnt even worry about putting the weight back on the bar. I would use this as a good opportunity to do some high rep low weight squatting type exercises. High reps will kick your arse while not putting you in danger of reinj.
WHat you really need to do is recognize how great your progress has been. Hell you so into it your even making graphs!
I encourage you to check out deepsquatter.com or westside barbell.
Treat yourself to some good lifting books as well...remember this is your beer and cigarrett money!
Try Cranes Powerlifting or Elite FTS.
Good lifting!
__________________
Cut Taxes, End Regulation and Print Money!
Honestly you have two injuries. The bicept injury that I got when I was sixteen...tweenty years later I still have to keep the sets on bi's low. Honestly no more than two sets once or twice a month. My arms are good from pullups and rows but I just want to let you know I still have an injury from something that I wasnt patient enough to let heal.
You have another injury as well. Time to go light for awhile. The best thing that I can say about my injuries is that they forced me into looking into how I was doing things. How I might still get a good workout in without getting injured. The greatest benefit was that I learned to change my workouts on a regular basis...the best system that I have found for lifting is the conjugate method as described at deepsquatter.com
__________________
Cut Taxes, End Regulation and Print Money!
Just watched your vid and Congradulations! You have really put together a really good workout. If you like reading I would like you to pick up a copy of Dinosaur Training by Kubrik. You'll love it.
Great squat depth. I would suggest that you go heavy like you are and then go a little lighter with perfect form. I sometimes like to do this as a superset.
