[niagareven]

Thursday 9/27

My legs are pretty sore.

Foam roller
band traction, stretching, face pulls, pull aparts, shoulder dislocates

strict standing dumbbell press (1 arm at a time)
15 x 10 per arm
35 x 10 per arm
45 x 10 per arm
55 x 10 per arm
60 x 8 per arm
55 x 10 per arm
-I could have done more if I leaned away a bit from the press, but I was trying to stay as upright and strict as possible.

Underhand lat pull downs
145 x 10
145 x 10
145 x 10

80lbs Kettlebell clean and press each rep
Right arm x 5, messed up on the clean on the 6th and I almost ripped my arm off. It kind of hurt.
Left arm x I can't clean with my left arm to save my life and almost ripped my arm off.
Right arm x 5. Stopped there because my elbow was hurting. ugh

Suspended push ups
2 sets of 10

Fat man pull ups (with 2" axle)
3 sets of 10


-I am going to see how events go on saturday, and if my collarbone/neck hurts badly on yoke and/or farmers then I may back out of nationals. No sense in going if I am not going to be able to train, especially since I will probably just train through it and end up hurting myself more. We will see. I'm hoping it'll be fine. If I do decide to 100% do it, we're gonna book it this weekend. I am also thinking about going to NYbarbell near my house and buying a 30 or so pound kettlebell so I can learn how to clean on something light. That's also another "we'll see"

[niagareven]

nevermind

[niagareven]

Sat 9/29

So, I'm pulling out of nationals.

Warmup
lots of foam roller, band stretching and traction. My legs were still pretty damn sore before the workout (feeling decent now)

Farmer walk
135 per hand x 100 feet with a turn. Hurt my neck a lot.
185 per hand x 100 feet with a turn. Hurt my neck even more.
-Shut it down there because of the pain

Overhead yoke walks
empty yoke x 100 feet with a turn
130 x 100 feet with a turn
190 x about 75 feet with a turn at 50 feet

Yoke
270 x 200 feet, turning every 50 feet.
270 x 200 feet, turning every 50 feet.
-This hurt my neck a decent amount too, but I wasn't really using my arms to keep the yoke stable which helped alleviate some of the pressure. Stopped there because more weight would have been a bad idea.

160lbs keg carry
3 sets of 100 feet

Sled push
3 plates for 6 sets of 50 feet
-pushing it is harder than pulling by far. Especially with my feet sliding out when trying to get it going.

I am going to take this time and get into good shape, get stronger, and come back with a vengeance next year after getting more experience.

[niagareven]

Sunday 9/30

Foam roller/tennis ball
some band stretching, traction

burpees (with a jump, no pushup)
5 sets of 10
5 sets of 15
-No more than 30-60 seconds rest between.

Bike for 15 minutes.

[Mickey's]

So your not going to Nats because your shoulder is still messed up?

And the thought of those overhead yoke walks makes my core hurt. You're one strong mother Greg.

[niagareven]

Yeah, but it's my neck, not my shoulder. It's weird--doesn't hurt until I try to do a few lifts. I sent in a question to the rehab section on elitefts about it to see what they say.

Monday 10/1

Starting to get nice and cool out. It felt great in the garage tonight.

Foam roller/tennis ball
band stretching, traction
y-band pulls

12" log clean and press
empty log x various cleans/presses/jerks/overhead squats
120 x 5
140 x 3
160 x 3
190 x 1
210 x 2, missed 3rd
220 x 2 misses.
-Pretty sure I never did 210 on the log before, so happy with a double. I would have had a 3rd, but I lost balance on the 2nd rep and ended up holding it over my head for a while trying to catch my balance. The 220 sets, I was having trouble getting leg drive in. Still need to work on getting the log into a good rack position.

Close grip bench
155 x 3
195 x 3
215 x 3
215 x 3
215 x 3
225 x 2
-Wanted 5 reps on the last set of 215, but pushed too far forward and lost my groove so I racked it after 3. I was gonna do 2 more reps with 215 just to get the 5 reps in, but I put 225 on the bar instead. Glad I did.

Pull ups
bw x 10
rope -- bw x 8?
band assisted -- bw x 10
-I need to stop going for max reps on each set of pull ups. I don't know why I keep doing it. I am going to start doing 5 sets of 3 - 5 reps for now on, and go from there.

Hammer curls (1 arm at a time)
40 x 10 per arm
55 x 8 per arm

[niagareven]

tuesday 10/2
-Did nothing. Got home from work and was exhuasted, ended up taking a 2ish hour nap, then had to get up and eat and get ready for school. I needed the rest more than I needed to do some cardio crap.


Wednesday 10/3

Foam roller, tennis ball, band traction/stretching, blah blah blah blah

Close stance atg squats
135 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
305 x 1
315 x 1
325 x 1
-All were easy, but on the last 2 singles, I felt a slight pop in my left hip and my left quad felt weird and I got worried so I called it there. I really concentrated on staying tight and checking my from and I finally was able to stay completely upright. Only thing is I was still coming up onto my toes, even with my olympic shoes. After the 295 set, I put a 2.5lbs plate under each heel to raise me up another half inch or so. It really helped. If/when I buy new olympic lifting shoes, I am gonna get ones that have a taller heel than the ones I have.
-So weird, my neck didn't bother me much at all, except on a couple of the singles. Having the bar high on my back, elbows in and straight down and hands close to me helped apparently.

Dumbbell rows
85 x 8 per arm
105 x 8 per arm
115 x 8 per arm
65 x 20 per arm

Shrugs
225 x 15
315 x 8 -- uncomfortable, kept rubbing on my hips and hit me in the jimmy a couple times
farmer handles shrugs
135 per hand x 10.
I am RETARDED for thinking this wouldn't hurt. ouch.
-Surprisingly, doing shrugs with the regular barbell didn't bother my neck AT ALL. Because of this, I may deadlift on saturday. I was gonna stray away from using straps, but if a mixed grip bothers me, I'll use them, I don't care.

circuit:
right arm dumbbell snatch - 40lbs x 10
hanging leg raises x 10
left arm dumbbell snatch - 40lbs x 10
fat man pullups using 2" axle x 10
double arm kettlebell swings - 80lbs x 10
-no rest between anything. Pretty easy considering my crappy conditioning. I don't know why I only did this once

double arm kettlebell swings--80lbs x 20
sip of water
jump rope for a couple of minutes

[Zerocrew1984]

good job for calling it early at sign of possible injury. i wish i could do that more often.

[niagareven]

Thanks. I am usually not smart at doing stuff like that (like me trying to do the shrugs with the farmers handles even though I knew it would hurt.) That's probably why I always hurt myself.

[niagareven]

Thursday 10/4

A little foam roller and band stuff
y-band pulls

strict dumbbell overhead press (1 arm at a time)
15 x warmups
35 x 15 per arm
45 x 15 per arm
55 x 20 per arm. First 15 were strict, last 5 were push presses

Underhand grip lat pull down / skull crushers
140 x 12 / 85 x 8
140 x 12 / 85 x 8
140 x 12 / 85 x 8

Suspended pushups with rest pause
15...8...5
-first 15 were with a pause, the rest weren't

mini band piston pressdowns / monster mini face pulls / monster mini curls
40 / 25 / 30

Jump rope for about 2 minutes before I stopped because my shoulders were on fire.


-Really light/quick day. Very little rest between everything. Just felt like getting a quick workout in. My back was also a bit sore from yesterday and this helped.