[S3Project]

Monday: 120 Pull ups / 120 dips for time. I should note that I NEVER kip on pull-ups. For any workout. I don't really take a stand on kipping. I just want my deadhangs to go up, and go up quickly. I broke it down into 30 sets of 4. The dips were no problem, the pull-ups were.

Also did GTG push-ups the first half of the day.

I was trying to rest my legs from impact work on Monday. The PROBLEM is that dropping from the pullup bar a zillion times is impact, incidental or not. And it hurt. So, today (Tuesday) I'm again going to try to protect them. Later tonight I'll probably go hit up the rower for a mile before and after some core work (back strain permitting) and that's about it. I'm hoping the next 3 days are something like this - long trail run + cals / hill sprints + cals / ruck march. That's three days of smashing my shins into oblivion, and I'm praying to jaysus I can rest up enough today and take enough advil to complete it.

It's sad how loosely I'm following my workout template. Butttt such is the reality of being injured all the time.

"People that quit or refuse to work around injuries are suspicious.

People that pile up injuries are reckless and stupid.

The successful trainees know how to toe the line"

- D

[S3Project]

Tuesday was: Row 1600m on the rower for time (beat old PR by ~10 seconds. But I've only rowed for time once before, so...that doesn't mean much)

Then 2 sets of: 50 sit ups / 50 atomic sit ups / 50 (4-count) flutter kicks.

Weak. But I hadn't done direct core work for ~7 months so I'm quite fucked up today.

The outside of my upper quad is partially numb today. I don't know why. That's pretty weird . On account of being all screwed up today + resting my bones still, I'm taking today as a full rest day. Tomorrow will begin the grrrinndd.

[S3Project]

Thursday: GTG Push-ups

I did the same trail run I did last week. Last week I completed it in 40 minutes, and that's minus 5 minutes I spent wheezing after a cramp up.

This week I completed it in 31 minutes, non-stop.

I don't see how I knocked that much time off. Unless I didn't go quite as far, but I thought I hit my landmark...

Hmm. Whatever, I'm pretty happy. Legs seem ok. I think my shin pain may be due to the fact that I run on my forefoot. Lots of calf work = pulling on an attachment point?


- D

[S3Project]

Friday: GTG Push-ups.

3 sets of max pull-ups. 16 / 12 / 11 reps.

Then: Fuck. I tried to do a sprint/burpee workout, only to have unbearable pain develop on the left side of my tibia on the second sprint. I couldn't walk for a while. I guess I have to see a doctor...until then, low-impact Crossfit, rowing, and cycling

I didn't want to be completely gay so I did a 10/9/8..1 dip ladder, and then a quick 5x5 chins.

But really, I'm pissed.

[S3Project]

Saturday: Cindy. 12 rounds + 3 pulls.

The pull-ups felt better. I was at least doing doubles or triples at the end, which is better than before. I tried to actually pace myself (shot for a 15 round pace) but ended up hitting a muscular endurance wall after about the 8th rep. It'd be interesting to try kipping, but I'm fine with not.

Then I experimented with the rower damper setting a little and did some sets of push-ups the rest of the day.

[S3Project]

Sunday happens to be a rest day. I'm trying to come up with the next week of workouts. 0 impact.

This is what I have, roughly:

MONDAY : GTG Push-ups

Deadlift and Overhead Press heavy

Then: Circuit of:
50 push-ups, 50 Squats
40 pu, 40 sq
30 pu 30 sq
20...
10...


TUESDAY: GTG Push-ups

Row 12k

15...1 dip ladder.
5x10 pull-ups

Abs (sit-ups, flutterkicks, KTEs, atomic sit-ups, scissors)


WEDN: Squat heavy.

Abs.

Then tabata cycling



THUR: GTG Push-ups

Row 12k

21-18-15-12-9
Dips
Pull-ups
50 BW squats between sets

FRI Rest
-----------

We'll see how it goes. I'd estimate I have about 3-4 weeks of low-impact bullshit before my legs heal up. I figure it'll be a good opportunity to work on my calisthenics and upper body strength. My back faired quite well yesterday during Cindy, so I think I will give heavy lifting a shot again.

[S3Project]

Monday was as follows: GTG push-ups.

Warm-up with 1000m row.

Deadlift. This is the first time lifting iron since my back pull, so I took it easy. 135x5 / 225 x 3 / 275 x 1 / 295 x2. I could feel my back a little bit on the last two reps. Next time I'll just shoot for 275 for 5.

Press: 115 3x5. Easy. 117 next.

Then I did the Push-up/squat routine but I did it in this fashion: 50/10...40/20....30/30...etc..

Today I'm actually taking a rest day, save for GTGing push-ups. I haven't gotten much sleep or eaten recently, and y heart has been feeling a little strange, and I'm getting that "overtrained" feeling. I went to the doc and he said if I ice/advil my leg for a couple weeks I'll be GTG. Yay!

Back at it tomorrow

-Derek

[S3Project]

Wednesday: GTG Push-ups

15-1 dip ladder.

Row 12k.

Some pull-ups, light abs.

Thursday:
Squat Heavy, first time since low back strain . I worked up to 1 set of 225 for 5 reps. It was fairly easy, but I didn't want to push it . So next time I'll shoot for 3x5 and then add 5 pounds each workout. 40 pounds off my max isn't a big deal, I should work back up fairly quickly.

Then I did tabata cycling.

And light abs.

Today is friday. Have to go to the gym, damnit!

[S3Project]

Friday: Some old guy at the gym almost died. I hung around for a while.

then: 21-18-15-12-9 of pull-ups and dips. With 50 squats after each set.

Time sucked, 30-31 min. Pull-ups killed me. I should learn to kip.

[S3Project]

Monday: GTG Push-ups

3x5 Back Squat (225.) (227 next time. I'm fine with small increases, considering my workload)

3 rounds for time:
1000m row.
50 back extensions
50 sit-ups.

I can't remember my time. It's written down in my log.

----------

Tuesday: GTG Push-ups

Fran, done in like 9 minutes which sucked. Never done thrusters/kipping pulls before though, so a lot of new stuff... I'd like to scratch at least a minute off of this the next time I do it. I was sort of pooped from yesterday, too.

-D