Tuesday: Early Morning GPP at Cold Spring Cove

Quick GPP at Maureen's Annapolis house on the back deck just as the sun was coming up. Shoulder's still a mess - legwiches.

Repeat 5x:

• Air Squats x 30 sec (23, 21, 18, 17, 16)
  
• Mountain Climbers x 30 sec
• Jumping Jacks x 30 sec
  
• Box Jumps (23'' i think) x 30 sec (~8 ea)

Rest 30 sec between rounds

"why the fuck do i want a caravan thats got no fucking wheels?"

Shoulder Injury test/report

Aggravated shoulder a bit over the weekend testing it out to see what I can do and what I can't.

Push ups and Burpees: OUT (this is very painful)

Overhead presses were not tested, but I am guessing it's NOT a good idea...

Rows, Pull Ups: IN -- pulling motion seems to be okay, but pull ups must be slow and controlled (no kipping or fast jerking), rows should be same (reaching forward like on Rower, prob a no no).

Shrugs seem to be okay, but I will probably still avoid barbell cleans.

Must test some other stuff, but deadlift might be ok. I HATE this injury. Couldn't have come at worse time.

Wednesday strength

Been taking it very easy on my shoulder which seems kinda f'd. Gotta get in some strength training tho, even if mostly lower bod and/or back, so start with the squats, move on to deadlifts of it feels right and then maybe barbell rows or something... any sort of press movement up or forward is out... dips, pull ups: out.

1. Squat - maybe like a 54321 thing?

5 x 225
4 x 245
3 x 265
2 x 285
1 x 300

2. Deadlift 5 x 1 x 365 or something

3. Barbell row maybe?

4. Finish with swings or armless core or both

Rest of week is conditioning -- sprints outside in gorgeous weather and stuff.

Wednesday: Sprints

Shoulder is still F'd. Keeping workouts all leggy n shit.

Got my hill sprints in down by Rock Creek but should have done a few more. It was all I could do to pull myself out since I was so tired, but weather was so nice I NEEDED to do something outside. Too bad I missed daylight anyway and was sprintin' in the dark :(

Light jog to my little hill and then

• Sprint up... (roughly 40-50 yards I think -- wish I knew for sure)
  
• Walk back down...

Only did 12x. Pretty continuous with maybe a 30 second breather at one point in the middle and then a minute or two rest at the top after 10. Get out in the daylight and do at least 20 next time.

Friday Fat Kid: Legs and Lower Back

Barely a warm up -- jumped around and did a few calf extensions to start blood moving...

Front Squat

• 3 x 5 x 185

These were not easy. It's been a while since I did fronties ... form was pretty good I think tho, and today was the first day I squatted sans shoes (first day of the rest of my squat life).

2. Complex pair – explosive – 4x (rest 60 sec between B&C, D&A)

• Wall Sit x 60 sec
• Extra explosive box jumps x 8
• Weighted back extensions x 5 x 70lb
• Extra explosive DB swings x 8 x 70lb
  

Didn't complete the swings on the very last set b/c my lower back was SCREAMING. I thought I had hurt myself kind of bad actually so just stretched out for a while, on floor, on exercise ball, etc. Feeling better now but hope it doesn't stiffen back up -- that might have been ill-conceived.

Shoulder only twinged here and there -- made sure to favor it and handle weights with mostly left hand.

WEIGH IN: 188.5 (a "PR" of sorts since it's prob my heaviest in much more than a year)

EAT LESS, EAT BETTER, NO MORE DELAYS

Sure-Fire Fat Loss

http://leangains.blogspot.com/2008/06/sure-fire-fat-loss.html

The Leangains protocol consists of two phases; 16 hours of fasting, followed by 8 hours of feeding. During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher. Protein remains fairly high on all days. That’s a very basic and general description of the protocol I employ; of course, variables change depending on goals, gender, age, body fat and activity levels, but it would be hard to describe it in greater detail without drifting off too far....

Read More >

Incorporate More Explosive Strength Training!

Use this as guide on how to build more explosive strength:

http://therewillbesweat.com/tagged/explosive

Static-dynamic protocol
Super sets of hard slow tension (static) on the muscle followed by fast explosive: Science.

Also science, training speed strength helps with max strength.

Tues & Wed Rest; Thurs rope and run with situps; Fri lower body strength

Don't deserve rest days during week but think it's strategic in light of injury. Go to bed early and all that.

Thurs -- for time:

• 200 meter run
• 200 rope turns
• 40 sit ups
• 400 meter run
• 400 rope turns
• 60 sit ups
• 400 meter run
• 200 rope turns
  
• 40 sit ups
• 200 meter run
• 100 rope turns
• 20 sit ups

FRI-- Gonna skip Deadlift for shoulder but still work the muscles!!!

• Squats (maybe fr squats) - 5 rep strength sets
• complex pair - explosive
  
  • Wall Sit
  • Extra explosive box jumps
  • (C&D possible core movements if I can think of some that use NO arms)
• finish with glute ham raises and/or core work -- for GHR, see if you can avoid falling on hands or forearms...
  

BEANSWEIGHTS: Some of my PRs where I have clocked 'em

http://spreadsheets.google.com/pub?key=tgzY0k7Dx1FaX6iyD90B_nA&output=html

Monday: Lil bit o' everything; PRs + heartbreaking injury :(

A little bit more of the old bitter sweet today. I hurt my shoulder pretty fucking good, which means I am taking it easy on all lifts this week that could worsen it... and THAT means no shoulder day (clean/press) -- FUCK A DUCK. Will make the most and do lots of conditioning instead. More on this below in the revised week plan.

1. Warm up - concept2 rower for 10 min.

2. Strength lifts

• Squat
  
  • 3 x 225
  • 2 x 255
  • 1 x 275
  • 1 x 295 (PR)
    
  • 1 x 300 FAIL
    
  • 1 x 300 FAIL ... I was close... I think I have it, just was psychin' myself out.
    
    
• Weighted Chin Ups -- 3 x 5 x 20 (FAIL on last rep -- 3rd set was only 4. Damn!)
  
  DB Swing (in-betweener 1 x 12 x 60)
  
  
• DB Snatch
  
  • 5/side x 60
  • 5/side x 70
  • 1/side x 80 (PR) ... bad form and weak finish -- had to press weight to very top on both sides. Need to improve this one, but maybe if I bend lower and do less of "power" snatch, I will have it crisper.
    

5 min on elliptical

3. Circuit - 4x -- FAIL due to injury!!!

• Ball Push Ups x 12
  
• Fat Bar Curls (60lb + light bar) x 10
  
• DB Row -- 6/side x 65
  
• Jump x 10 - like vertimax but sans cords - just as high as you can and land in a stop (not like knee tucks or squat jumps where the motion is continuous)

On the second round, the shoulder pain I was feeling on Friday jumped up and bit me like a full blown pull or tear -- right front delt me thinks, aggravated by bench/push up/chest press movement. Finished 2nd round of circuit, then cranked out another set of the curls and decided not to tempt fate.

IMPORTANT NOTES:

• Gorilla pull ups were on the RX for the circuit, but the way I started doing them they were HARD -- think it was about keeping my arms straight during rotation and then having much farther distance to pull up -- practice these at home, INJURY PERMITTING.
  
  
• Injury-based recalculation: Skip almost all upper-body lifting for rest of week. No push ups, bench press, TGU, any sort of overhead lifts (tricep or shoulder), and no dips b/c that puts strain on shoulders (I know from experience with sore/hurt shoulders). Accept that this will be a week of running and jumping and not a lot of lifting. You can try pull ups of various sorts but be careful and if the shoulder speaks up, LISTEN.
  

-----------------------------------------------
Rest of week (rough RE- cut):

• Tuesday -- Turkish Get up, GPP/Intervals
• Wednesday -- Clean and Press (Shoulders and Traps + core)
• Thursday -- the Weight Plate Complex ... if time and energy left, some sort of burnout (tabata?)
• Friday -- Deadlift, weighted pull ups and dips, bench, core circuit

Basically, try to get to gym every day and do GPPs and intervals. If you don't have burpees, don't do 'em. If you don't have pull ups, don't do 'em. Try to deadlift maybe on Thursday now instead and stick that weight plate complex on Friday, hoping that's enough time.