Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 8 x 3 @ 55% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
+
AMRAP in 10:00:
10 row calories - damper @ 1
15m walking lunge
45 double-unders
15m walking lunge
+
3 rounds not for time:
9-12 moderate reverse hypers
20/side unweighted Peterson step-ups

AM

(made up yesterday's RTW)

10:00 Assault Bike

1000m row

10:00 Assault Bike

1000m row

10:00 Assault bike

1000m row

10:00 Assault Bike

(60:00)

+

10:00 mobility

PM
subbed panic attack

Turns out: SLAP tear + inferior labral tear, with synovial fluid leaking out of the capsule and pooling outside the joint. I think he said 3 cysts, which are a complication of a labral tear? Rotator cuff looked a little irritated on MRI, but nothing concerning there. 

Surgery on Tuesday. Not given the option to defer. 

I didn't even get to show Tim how much it's popping out of place, I guess Drew's video was enough.

4 weeks in a sling, but starting 3x/week with Mobility Fit at 1 week post op.

Fuck.

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 12 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 3 x 10/side light/moderate; :60 between sides
+
AMRAP in 10:00:
10 Assault Bike calories
30 double-unders
50m Farmer's walk, 53/hand
+
3 rounds not for time:
10-15 light reverse hypers
15/side unweighted Peterson step-ups

AM

complete

+

shoulder stuff, 2 sets, same as yesterday

PM

60:00 @ Mobility Fit 

+

A. complete, +90

B. 25, 30, 35

+

4 + 10 calories 

+

complete

15 @ 90 across

stacked 2x 45, 2x 35 plates

Safety bar squats felt excellent today. I don't know what I was doing differently, but felt much more confident.

Dumbbell rows were fine. 

Double-unders were SHIT today. So annoying. Most sets broken 3 times. All farmers walks unbroken, no prob. Assault bike was good, 66 RPMs on the first 4 sets, and somehow managed to hit the final 10 calories in 0:30. 

Quick Q: WHY ARE THE PETERSON STEP UPS BACK? Just kidding, they weren't as bad as I remembered. 

Saw Tim today. I'm glad I didn't cancel the appointment, because while the pain is significantly decreased from where it was, something alarming happened this morning. I tested a kipping pull-up and felt something large "slip" in my shoulder. I've never felt anything like that and it terrified me. Fast forward to my appointment with Tim, and one of the first questions he asks is if I've had any popping, locking or catching mechanical symptoms. He tested a bunch of things and isn't all that worried about rotator cuff- it was probably just pissed off and taking the last 12 days off, coupled with the PT  and the ibuprofen is taking care of that. But, he said he is concerned about labrum. He did another test where I was lying on my back and he could pop my right shoulder in/out of place, whereas the left was solid as a rock. MRI scheduled for Monday, and he was pretty casual about "well we'll just fix it, maybe now or maybe later." Apparently it could be like a meniscus and the repair can wait, and he didn't count me out for the Open just yet. Just totally depends on what he sees on the MRI. And then he says, "Don't freak out!" Too late. 

Saw Kirk and Drew immediately after that and was pretty mad / sad. They both did another assessment and both independently said there were some concerning red flags about stability, although neither of them was able to reproduce the popping out of place. (It was so painful at my first assessment that we didn't get far in testing these things). They both tried to talk me off the ledge, saying that rehab with them is totally different than normal rehab, and the recovery is surprisingly fast. Which I totally get and appreciate, but it fucking blows that I'm in this position to begin with. And after my knee scope, which was totally, totally minor, it still took months to get back to 100%, so I'm really scared. 

Okay. There's not much else to say on the matter until Wednesday when I go back to see Tim for the results. Keeping up with the PT, ibuprofen and ice, and trying not to think about worst case scenarios. Easier said than done. 

Wednesday

AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work

PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 42X1; 2:00 rest
B1. DB bench press, 3 x 4-7, 20X1; :90 rest
B2. Reverse hypers, 3 x 10-15 moderate; :90 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 8/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
15m/side Farmer's walk, 100/hand
10 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)

AM

complete

PM
A. 165, 175(2), 175(2), 175(2)
B1. 60, 65(5), 65(5)
B2. 160, 180(15), 180(15)
C. complete with 35/hand
D. complete with black band
+
complete

Decent training day! (Kind of shocking considering last night's 9pm softball game and subsequent 6 hours of sleep). 

Front squats felt tough with the tempo today. The first rep was always solid but I felt my back starting to round on the second. Almost blacked out on the last set, got super lightheaded on the way up. 

Bench pressing continues to feel strong, regardless of barbell or dumbbell. Reverse hypers felt good. 

First set of the Peterson step-ups was rough, but got better as they went on. Failed a couple of reps on both legs but was able to regroup and repeat all missed reps. These are so tough. 

Everything else was fine. Back to work. 

Wednesday

AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 42X1; 2:00 rest
B1. Good morning, 2-2-2, 22X1; :60 rest
B2. DB bench press, 3 x 6-8, 20X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 10/side :60 between sides
D. Banded terminal knee extension, 2 x 25/side w/same band as last week; rest as needed
+
3 rounds easy:
25m Farmer's walk, 100/hand
12 weighted Russian twists, hold a 6 lb med ball @ chest
15 light reverse hypers

AM

complete

PM

A. 123, 143, 163(3)

B1. 143, 153, 158

B2. 45, 55, 60(6)

C. complete with 30/hand

D. complete with black band 
+
complete
120 on the RH


Knee felt tighter than it has in a while this morning, which carried over through the PM.  No issues with depth, it just felt like I had to force it a little... 

So happy to be squatting again.  3-4 reps is much more manageable at that tempo, but I'm pretty sure my face was all shades of red on the last set.

That might be close to a limit on good mornings... I don't know if I could even do one with decent depth at much more weight than that.

DB bench felt great!

Peterson step-ups went better than last week, but I don't know if I can go up in weight... 30/hand is quite challenging (on both sides).

Everything else was good.  That was the lightest that a 100/hand Farmer's walk has ever felt.

Wednesday

AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 42X1; 2:00 rest
B1. Good morning, 3-3-3-3, 22X1; :60 rest
B2. Close-grip bench press, 2-2-1-1, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 12/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
50m Farmer's walk, 70/hand
20 unweighted Russian twists
12 moderate reverse hypers

AM

complete

PM

A. 83, 103, 123(4)

B1. 123, 133, 143, 148

B2. 154(2), 159(2), 164, 169, 174 (PR +4)

C. complete with 30/hand

D. complete with black band 

+

complete
160 on the RH

Able to get full knee ROM within the allotted 20:00 mobility today!  That's a relief, ain't nobody got time for 45:00+ each time you want to do an air squat.

SO HAPPY to squat with a barbell again!  Knee felt absolutely perfect on these, but that tempo is a bitch.  Got super lightheaded on the set at 123, just a long time to be crushing your trachea.  Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was!  Just did a quick hip/ankle stretch and I was good to go.  Great success!

It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).  

Bench press felt excellent.  Went for a bonus rep because I knew I'd get it, wasn't even a question.  And with the same tempo!  Cool.

Peterson step-ups were very challenging with that weight.  I will not be sad if these go away soon.

Still like the banded terminal extensions.  This one's a keeper.

Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.

Had a mandatory health screening at work today - we can repeat this every couple of months, so this might be cool to come back to later.

5'3" 165 (in jeans, 162.7 @ home)

BP: 120/82 (a little higher than normal for me)

pulse: 54

total cholesterol: 243 (errrrrrr)

HDL: 66

LDL: 166

TG: 55

glucose: 83

waist: 31" (this was 35.4" the day I joined CSC)

Skyped with Mike last night - scale has been completely stuck at 163 for the past 2 weeks (which is most likely stress-related, working blows), so we're making some changes.  150g protein, 80g fat, 190g carb, unless performance starts to tank.  He said "I'd like to see you under 160," and I'm like "ME TOO" with the unimpressed emoji face.  Trying not to get frustrated.

This may be the deepest squat I've ever done.

Wednesday

AM
3500m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 4-6, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 2-2-1-1, 41X1; :60 rest
B2. Close-grip bench press, 2-2-2-2, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side :60 between sides
D. Banded terminal knee extension, 2 x 20/side w/thicker band than last week; rest as needed
+
3 rounds easy:
2:00 AirDyne
15 glute-ham sit-ups
12 moderate reverse hypers

AM

complete

PM (immediately after AM)

A. 53, 70, 88(4)

B1. 183, 188, 193, 198

B2. 149, 154, 154, 154

C. complete with 25/hand

D. complete with black band

+

complete

160 on the RH

Totally weird work schedule today - didn't have to be at work until 11, but have to stay until after 8, so figured I'd combine the sessions.  Wasn't sure what to do food-wise - I didn't want to do all that work fasted, so I made a double PWO shake and had half while I was doing the mobility.  Not sure if that was optimal, but I don't plan on doing this again anytime soon.

Goblet squats felt great - was more limited by ability to hold the larger kettlebells than anything else.  The actual squatting felt good! Can I pleeeeeeeease try squatting with a barbell soon?

Romanian deadlifts were difficult - still can't hold on to a heavy bar, even with straps, and I'm definitely still driving through my right leg more than my left...

Bench felt great! 

Today was the best that the Peterson step-ups have gone - still a few wobbly reps (on both sides), but feeling more and more comfortable with the exercise.

Banded terminal knee extensions were good.  I think I might add these in more often, I like them.

Wednesday

AM
4000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot KB goblet squats, no sleeves, 3 x 6-8, 4211; :60-2:00 rest
B1. Romanian deadlift w/straps, 4 x 2-3, 41X1; :60 rest
B2. Close-grip bench press, 3-3-3-3, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 20/side :60 between sides
D. Banded terminal knee extension, 1 x 30/side; rest as needed
+
3 rounds easy:
2:00 AirDyne
12 glute-ham sit-ups
15 light reverse hypers

AM

complete

PM

A. 35, 45, 53

B1. 183(2) across 

B2. 144, 149, 149, 149(2)

C. 20/hand across 

D. complete with green band 

+

complete 

90 on the RH

Austin showed up for his Z1 at the same time I did, which was a real treat.  Made that 4000m fly by!

Barefoot goblet squats felt really, really good.  No issues with the knee.  Interesting to note that depth is not a problem AT ALL on goblet squats.  I don't get it. 

When I was putting the kettlebell away, I picked it up weird and banged my broken thumb into the side of my leg, and heard and felt a large crack, which was very painful.  It kind of calmed down though, and I'm not sure if I did any additional damage or not.  It's not blown up like it was when I initially broke it, so I don't really think it's broken worse, but I don't know what else other than bone would have made a sound like that.  This is stupid.

Couldn't hold on to the heavier bar for the RDLs, even with straps.  Tried really hard to drive through both legs equally, but not sure how successful I was.

Bench press felt heavy; no spotter and chickened out on the last set.  The second rep was a struggle, so just racked it.

Petersen step-ups continue to be the hardest part of my week.  I think the box was just a little higher today than the box I was using at Active (middle block + rubber top), and had to take at least one small break in all sets of 20, on both legs.

Terminal knee extensions were interesting, I did my good knee first and thought I must have been doing them wrong because they were pretty easy, but then on my left knee I could definitely tell a difference.

Sigh.  One day, I'll be healthy.  Or dead.

Monday

AM
20:00 bike @ Z1, off every 5:00 for 3 controlled deadhang to inverted + 50 single-unders w/heavy rope if available
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A1. Romanian deadlift (use straps if needed), 3 x 3-4, 41X1; :60 rest
A2. Close-grip bench press, 4-4-4, 21X1; :60 rest
B. Goblet squats to parallel (no bench), 3 x 15 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side heavier than last week; :60 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for 5-10 glute-ham sit-ups

@ Active 

AM

complete https://youtu.be/vkCoCyF4jvw

PM
added muscle-up practice, including 4 sets of 2 and one set of 3 (PR) https://youtu.be/YD8NcYLRboY
+

A1. 155, 165, 175

A2. 139, 144(2), 144(4)

B. 18 across 

C. 20/hand across 

+

complete, 10 across 

Today was pretty great.

Spent a ridiculous amount of time on stretching and mobility this morning - which makes a HUGE difference with how well my knee tolerates flexion.  It was stiff and uncomfortable before doing any mobility, and couldn't get below parallel without forcing it, but after about 45:00 of doing every stretch and mobilization I could think of, I couldn't tell a difference from right to left, and wasn't hesitating at parallel.  Still not super deep ROM (but when have I ever?), but I'm consistently getting a hair below parallel with no pain whatsoever after all the mobility.  Did probably a total of 35-40 air squats throughout the 45:00.

Wanted to practice muscle-ups today; these felt awesome.  I'm consistently catching the first one much higher than usual, and haven't missed a double in the last 3 days that I've tried.  And got a triple!  Excellent. A couple of the coaches remembered my flailing and failing from January and were pretty impressed with the progress, so that's neat.

Hook gripped the RDLs today - made a huge difference in being able to hang on, but there's a distinct possibility that my thumb might actually be fractured.  I'm just going to keep taping it and ignoring it.  As the weight got heavier, I felt like I was driving through my right leg more than my left, which I tried very hard to correct but it was still noticeable.

Should have had the 4 reps on all sets of the bench press, but my spotter (cough cough Kellie) dripped her sweat on my face and I got distracted and just set the bar down on my chest and couldn't finish the rep.

Goblet squats felt fine.  Didn't really stop myself at parallel, but I don't think ROM is much deeper than that at the moment anyway.

Petersen step-ups are literally the hardest part of my entire week.  So difficult.

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Thursday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Romanian deadlift, 3 x 5-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 6-6-6, 21X1; :60 rest
B. Air squats to bench just at parallel, 3 x 12, 3111; :60-2:00 rest
C. Peterson step-ups to box @ mid-shin - physically touch the working quad w/your hand to ensure activation, 2 x 20/side unweighted w/controlled descent; :30 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for :45 front leaning rest on rings emphasizing keeping quads flexed

@ Active

AM

60:00 complete with Assault Bike, row, strict toes-to-bar, push-ups and freestanding handstand holds

PM

A1. 123, 133, 143(4)

A2. 124, 129, 129(5)

B. complete 

C. complete 

+

complete on Assault Bike 

ROM is completely back to 100% on the erg, pain free! 

PM session was much tougher than it looked on paper - legs are dead. Knee feels fine, though! 

Grip was the limiter on the RDLs - normally I would hook grip these, but my thumb is still jacked up from the other day. Getting better though, pretty sure it's not life-threatening. 

Tempo got to be tough on the cgbp. Had a spotter but chickened out on the very last rep. 

Set up the bench to just a hair below parallel - two 45s and a 25. No sharp pain at all, but knee is still pretty tight. 

Holy shit, the Peterson step ups were SO HARD. Jeez. Quads were definitely active, but so were glutes and hamstrings. Both legs were equally challenging. 

Legs were fried by the time I got to the bike, and had a very hard time keeping quads flexed for the entire 0:45. Leftie is still behind.