Wednesday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry

AM

skipped; early morning at work

PM

A. complete @ 135

B. complete 

C. 35, 40(2), 40(2) @168.5

+

0:56

0:46 

1:04 

1:12 

+

100 Farmer's walk 

55, 70, 70 overhead


Feeling a million times better than yesterday, but still not 100%.  Blah.

Back squats felt great, probably the best they have in this cycle.  All buried and fast.

Axle lunge felt a lot better than last week, too.

Weighted pull-ups felt heavy.

First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups.  Pull-ups on the third round fell apart, and I'm not entirely sure why.  Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps.  The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up.  I wonder if the same thing would have happened if I did 5/5 from the start?  I really want to be comfortable with bigger sets though... argh.  All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.

Enjoyed the 1-arm stuff.  There's room to go a bit heavier overhead.

Friday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push

AM

(swapped with tomorrow's)
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM

A. 223(2), 233(2), 243(1), 253(1)

B. 153, 163, 173, 183(2)

+

complete

+

7:43 with 140 on the prowler


Today was great!  Except for being so freaking sore.  Holy shit, I feel like I've been hit by a train.  Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats).  Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.

Happy to finally be back to hitting respectable squats.  243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points.  253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max.  Sweet.  Knee feels great.  (Wore Olys and a belt).

Pendlay rows were heavy.  Again, limited by grip.

EMOM was super easy, everything unbroken and felt like I had tons of time to rest.

Last piece was different.  The stone carry and FW were both very easy, I split these into 50m/50m.  Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete.  Made 3x 20m, then started stopping every 10m.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 4 x 2-3/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 4 x 2-3, 21X0; :60 rest
+
8:00 @ 80%:
5 CTB pull-ups
10 burpees
30 double-unders
+
Not for time:
2000m row @ 80% effort

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B1. 53, 60, 70, 79(2)

B2. 25, 30, 35, 40(2) @ 165.5

+

5 + 1 CTB

+

complete

Solid training day!

Back squats still feel really fast and easy - didn't notice the additional 15lbs on the bar at all.

KB weighted pistols got to be pretty challenging.

Weighted pull-ups felt really good.  Those match a 3RM and 2RM for added weight, but I'm a few pounds lighter so the total isn't a rep PR (not complaining).

The 8:00 piece was weird.  I felt like I was moving really slowly (on purpose), but my breathing felt like it was immediately over 80%.  All CTBs butterflied, steady on the burpees, and all double-unders unbroken (yes!).

Gave myself a 2:15/500m ceiling on the row.  Held 2:09-2:12 on the first and last 500m, and 2:13-2:15 on the middle 1000m. I'd probably call this 82%.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 3 x 2-4/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
1 set:
max unbroken CTB pull-ups
+
4 sets:
500m row @ 1:53.0-1:53.9/500m
2:30 walk rest

AM

skipped; super early morning in lab

PM

A. complete with 120 on the bar

B1. 40, 45, 53

B2. 20, 25(3), 25(3) @166.5

+

17 (PR +3)

+

1:53.5

1:53.6

1:54.1

DNS


Back squats felt excellent today; no issues at all, and the bar felt extremely light.

Box pistols were fine; the 53 was probably a 4RM, not very easy to stand up the last rep (on both legs).

Weighted pull-ups felt really good.  I always like pronated better.

Haven't tested a max set of CTBs since I've gotten more comfortable with butterfly - opened with 10, then kind of panicked in the same way that you panic when approaching a PR of double-unders ("I'm doing it!  I'm really doing it!  Oh... shit.  Nevermind.").  The last 7 were painfully slow, with a very awkward swing/double kip.  I'd like to practice larger sets of butterfly CTBs, the 10 felt really easy.

I let the row pace intimidate me all day, and sure enough, I failed.  The first one today felt like it was the 4th one.  I had to really, really work to maintain the pace, and I knew I was in trouble.  Shocked that I kept pace on the second one, but at this point it felt like the OPTathlon row repeats, with my legs getting lactic and my breathing was completely out of control.  Didn't even want to start the 3rd one, and kind of gave myself permission to give up before I started, but shockingly, I held on for 480m.  The pace drifted up to 1:58 and I just stopped pulling instead of fighting it with less than 20m remaining.  Laid on the ground for a good 5 minutes after this, then went outside because I legitimately thought I was going to puke.  I don't understand how 0:01 makes that much of a difference.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, build to a heavy single
B. Alternating front rack reverse lunges, build to a 10m max
C. CTB pull-ups, 10 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:56.0-1:56.9/500m
2:30 walk rest

AM

subbed 30:00 AirDyne @ Z1 - it was cold

PM

A. 215 (questionable depth), 220F (but depth was good)

B. 153 

C. complete 

+

1:56.8

1:56.5

1:56.4

1:56.3

1:56.1


Today was awesome.  I could get used to always feeling this good.

Back squats felt great; the 215 wasn't much of a struggle, but depth continues to be questionable at heavy weights, so I went for 220 and BURIED it - and got stuck on the way up (for approximately 11 seconds) before dumping the bar.  I don't know what to think about this.  It's annoying.  

Walking front rack reverse lunges were super weird.  The 153 was definitely heavy, but probably could have gone a bit heavier.  Accidentally went a couple of feet past 10m because I couldn't see the chalk mark on the ground.

CTBs all butterflied and in rhythm, despite tearing on the 3rd set.  Getting more comfortable here.  Finally.

Rows are starting to really suck, but I continue to be impressed with how much I've improved.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, build to a heavy double
B. Alternating front rack reverse lunges, 3 x 6-8 total; 2:00 rest
C. CTB pull-ups, 9 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:57.0-1:57.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 205 (questionable depth)

B. 163, 173(6.5), 173(6)

C. complete 

+

1:57.5

1:57.6

1:57.3

1:57.4

1:57.3


Good day!

Back squats felt great; built quickly (135-165-185-205).  Still having an issue getting well below parallel at heavy weights, but depth on the double at 185 was way better than last week's set at 185 (video).  So, it kind of seems that the first time I get to a new weight, I'm hesitating at parallel, but the second time I get to it, I'm getting below parallel easily.  Am I sub-consciously protecting my knee? It's weird.  Anyway.  That second rep at 205 was s-l-o-w...

Lunges were fine; got stuck at the bottom on the 7th rep on the first set at 173 and had to dump the bar.

CTBs felt the best they have yet; all butterflied and in rhythm.  Hands got really hot, which turned into blisters a few hours later, but no rips.

Rows were tough.  Next week is going to be interesting.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 3-3-3 building to a tough set (same deal, still no risk of failing), 20X1; 3:00 rest
B. Alternating front rack reverse lunges, 3 x 8-10 total; 2:00 rest
C. CTB pull-ups, 8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:58.0-1:58.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 165, 185, 195 (videos)

B. 143, 153, 163(8)

C. complete 

+

1:58.6

1:58.6

1:58.3

1:58.3

1:58.0


Barefoot back squats feel better each week; compared to last week, depth was greatly improved.  I think all the reps at 165 and 185 were legit, and the first and 3rd rep at 195 were below parallel with the second rep right on the line.  I really wasn't happy with how heavy 195 felt, but Stephen told me the chains are about 70lbs, so that made me feel a lot better (I assumed they were closer to 40lbs).  That's by far the most I've ever squatted without a belt or knee sleeves (or shoes, obviously), so now I don't feel quite so bad about how heavy it felt.

Reverse lunges were fine.  Saw stars on all of these.

CTBs felt really tough today.  All butterflied and in rhythm, but not easy and it felt like way too much effort.  Also, Chelsea and Pat were talking in the background about butterfly pull-up technique, and Chelsea mentioned that it's all hips and your arms should be just there to keep you attached to the bar, and that's not how I feel at all.  I do think I'm using my hips, but my elbows/arms are definitely doing a LOT of work... 

Row repeats felt more challenging this week than they have yet this cycle.  I mean, obviously they would, they're getting faster.  But, I also felt like my energy was fading and I got a headache after the first one.  Last week (during my insane hunger phase), I took a few shot blocks before the row repeats and I felt amazing on the rows, so I'm wondering if I should start doing that... I'll run it by Mike, but I don't really see the harm, especially since I already did it last week. Even if it's just mental, I'll take any edge I can get.  Kind of excited (in a masochistic way) to see how fast these will get...

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 5-5-5 building to a tough set (same deal, still no risk of failing), 20X1; 3:00 rest
B. Alternating front rack reverse lunges, 3 x 12-16 total; 2:00 rest
C. CTB pull-ups, 10 x 4 unbroken; begin a set every :40
+
5 sets:
500m row @ 1:59.0-1:59.9/500m
2:30 walk rest

AM

subbed:

30:00 AirDyne @ Z1

+

25:00 mobility

PM

A. 135, 155 (barely legit), 175 (questionable), 175 (still questionable)

B. 123, 133, 143(12)

C. complete 

+

1:59.7

1:59.6

1:59.6

1:59.4

1:59.1

Planning to make up the sled drag on a warmer morning... (I know, I know, I'm a Californian wimp).

Back squats felt so much easier without the pause at the bottom. Videoed all these again, and I'm still just barely riding the line, but the first set of 5 at 175 looked really questionable on video, so I made the executive decision to repeat the set and really focus on going as deep as possible, and on the second attempt at 175 I still only think the first two reps are legit. There's no pain or even stiffness, so I don't know what the deal is. I seriously feel like I'm going ATG.

Lunges were fine.

CTBs better than they have been, but still require a lot of focus. All butterflied and in rhythm.

Rows felt excellent, yet again. This is cool.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 3-3-3-3 building to a tough set (still no risk of failing, though), 21X1; 3:00 rest
B. Alternating front rack reverse lunges, 2 x 16-20 total; 2:00 rest
C. CTB pull-ups, 10 x 4 unbroken; begin a set every :45
+
5 sets:
500m row @ 2:00.0-2:00.9/500m
2:30 walk rest

AM

complete with 45

PM

A. 155, 165, 175, 180(2) video

B. 103, 123(16)

C. complete, sets 8 and 9 out of rhythm 

+

2:00.7

2:00.7

2:00.6

2:00.5

2:00.3


Solid day - felt much better than the last two days, which is totally weird since it's day 3.

Continue to be disappointed at how heavy the back squats are feeling.  This makes me sad. The second rep at 180 was so slow that I wasn't confident I could get the 3rd.  Videoed all these, and depth is juuuuuuuuust barely legit... I don't know if it's (still) a mobility issue, because I have no issues with greatly improved depth on front squats...? Or is this how my back squats have always looked?  I really need to start videoing a lot more of regular training than just PR attempts.

Lunges felt good; limited mostly by time in the front rack.  Probably could have gotten the last 4 reps at 123, just didn't feel like crushing my trachea any longer.

CTBs mostly good; I don't really know what happened on those two sets, other than the very first rep was already off, and then I couldn't save it.  I still have to focus a lot to maintain rhythm.  Looking forward to the day when these are second nature.

Row repeats were the highlight of the day (what?!).  These felt really good.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 5-5-5 building to a tough set (still no risk of failing, though), 21X1; 3:00 rest
B. Front rack box step-up, 3 x 4-5/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:01.0-2:01.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 115, 135, 155

B. 133, 143, 153(4)

C. 8 sets complete 

+

(4 hours rest)

+

2:01.6

2:01.5

2:01.5

2:01.3

2:01.1


Today was pretty solid!

Back squats got to be tough.  I don't like this.  Again, I'm really hoping that the weight of the chains is respectable.

Step-ups felt great; I like these.

CTBs all butterflied and in rhythm, no hand tears.  I'm still finding it easier to maintain rhythm with a higher / more vertical pull, which seems opposite.

Took a break to take Austin to the ER (poor guy), and pop back into work for a couple of hours.

I wasn't sure how I'd feel coming back for the row repeats, and with different meal timing than I've gotten accustomed to, but I actually felt AWESOME.  I went out way too hot on the first 3 (1:55-1:57) before I was able to settle in to something closer to 2:01.  If we're going to keep the row repeats in the program, I actually wouldn't mind always separating them from the rest of the training session and doing them in the PM... it was quite nice to see my friends, too, without stressing over needing space.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 2-2-2-2 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 4-7/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:02.0-2:02.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 165, 165, 175, 185 + chains to biggest jerk block 

B. 123, 133(6), 133(7) to biggest jerk block

C. 6 sets complete, called it after the 3rd rip

+

2:02.7

2:02.7

2:02.7

2:02.5

2:02.3

Solid day!

Box squats felt great; made a big jump to start at 165 and was shocked at how heavy it felt, but the second set at 165 was much better, and built from there.  185 was tough for sure.  I'm hoping the chains are respectably heavy, because it's a little demoralizing to feel like 185 is tough.

Step-ups went well.  Again, found a 7RM on these - no way I would have gotten an 8th rep at 133.

CTBs all butterflied and easier than last week.  Ripped once on the very first set, then again on 3 or 4, and then a big one on 6 and I just called it.  I knew from the muscle-ups yesterday that my hands were in rough shape, so I shaved them down quite a bit this morning, but apparently not enough.  Dammit.  In any case, happy with the way these felt today.  Keep 'em coming.

Felt much stronger on the rows this week than last week, so perhaps it was just the sickness making me feel out of shape last week.  And no grip fatigue this week!  Although I did bleed all over the handles (of course I cleaned it up).

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 3-3-3-3 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 7-10/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8-10 x 4 unbroken; begin a set every :45
+
5 sets:
500m row @ 2:03.0-2:03.9/500m
2:30 walk rest

AM

complete

45 on the sled

PM

A. 135, 145, 155, 165 to the biggest jerk block

B. 83, 93, 103 to the biggest jerk block

C. 10 sets, all butterflied and in rhythm 

+

2:03.5

2:03.5

2:03.4

2:03.5

2:03.4


Box squats felt great; only the last rep at 165 was pretty tough (wouldn't have gone any higher than this today if I had another set).  

Box step-ups also felt great; the last couple of reps at 103 were definitely tough on each leg, and this is pretty much a 10RM without pushing off the back leg.

CTBs felt only okay - they were all butterflied and in rhythm, but not effortless and required some focus to stay in rhythm.  Brushed very high (low? closer to stomach than collar bone) on a couple of sets, and these were surprisingly the easiest ones to keep in rhythm, even though I was pulling higher.

Rows felt tough.  I felt very out of shape, especially considering that I was doing 8-10 sets at 1:59 a few months ago.  I don't know if it's just this time of the training year, or the lingering cold, or what, but it didn't feel good today.  Also, my forearms blew up, which is annoying.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 5-5-5 all moderate, 31X1; 3:00 rest
B. Front rack box step-up, 2 x 10-12/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 85% effort - should be sustainable pace across all sets
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 95, 125, 135 (+ chains) to biggest jerk block

B. 53, 63 to biggest jerk block (11")

C. 6 sets complete

+

2:04.9

2:04.8

2:04.7

2:04.7

2:04.7

Everything felt a million times better than yesterday, thank god. 

Knee is officially feeling 100% (Wednesday will be 8 weeks). No issues with a full ROM air squat with less than 10:00 mobility! And everything in the PM was completely pain-free even with a very quick warm up. So happy I got it fixed, and that it was an easy fix at that. 

Box squats felt great. 135 was the upper end of moderate, but it felt so good to squat again that I just rolled with it. 

Kept the step-ups on the lighter side, since I don't think I've ever done these. Really focused on not using the back leg to push off at all.

Butterflied the CTBs, but sets 4 and 6 were way out of rhythm. 

Rows felt great! 

I've now told 2 people in my new lab about my preferred work/training schedule, so hopefully I will stop feeling like I'm sneaking around soon. It's better to ask for forgiveness than permission anyway. 

Friday

AM
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog

@ Active

AM

complete; subbed 4/side kettlebell windmills @35

PM

A. complete 

B1. 26(3), 35(3), 42.5(1) @167.8, pronated on fat bar

B2. 2 sets complete, 4.3.2 on 3rd set, all butterflied on fat bar 

+

3 rounds + 3 wall walks with 70/hand for Farmer's walk 

+

complete with 35lb kettlebell swings 

Knee is still a little too bruised/tender to kneel on it, so opted out of the TGUs. 

Bear crawls were easy. 

One of the coaches tipped me off to grippier bars - they are homemade bars hanging from the garage door frame made of aluminum pipe from Home Depot. They're fat, but nice and grippy! The bars on their rig are seriously useless.  Weighted pull-ups felt good, did the extra rep at 35 because I knew I could get it (PR for 3). All CTBs butterflied and smooth, until I almost ripped on the last set and dropped off early. 

15:00 piece was fine, felt good to breathe. Burpees are back to normal. 70/hand is the heaviest they have, more moderate than tough. 

No issues with the NFT piece. Jogging is totally fine, and now that the swelling is 99% gone, knee doesn't even have that weird feeling. Huzzah!

Extremely relieved with how well the knee is coming along! 

Sunday

A1. Weighted pull-up, 3 x 2-3; :60 rest
A2. CTB pull-ups, 3 x 5-10 unbroken; 2:00 rest
+
10:00 @ 80%:
15 row calories
9 burpees
3 strict dips
+
2 rounds not for time:
10 light kettlebell swings to feel it out
:30/side plank
200m jog

A1. +20, +30, +40(2) @166.5

A2. 9, 9, 9 (butterflied!)

+

4 rounds even with push-up burpees 

+

complete with 35lb kettlebell

Went up with Mark, Lea and Emily to watch Chelsea, Brandie and Duprie yesterday - super proud of my fit friends, and a little (ok, a lot) antsy to do a competition soon.  Ended up going 10 hours without icing or elevating my knee... which I'm feeling today. Not painful, just a lot more swollen today than it has been in a few days.  Lesson learned. 

Pull-ups felt AWESOME. Those are PRs for a triple and a double, pronated. Butterfly CTBs were on point today, really, really excited about this. A little nervous that I'm going to forget how to do these while I'm in CA on their shitty, slippery bars.

ROM on the erg was a lot better than the other day - almost back to normal, still shorting the return just a hair, but barely noticeable, and none of that sharp pain. Kept the pace moderate, around 800cal/h. My normal burpee style is pretty hard on my knees (they always get bruised), and my incisions are still tender and my knee cap feels like it's still deeply bruised from surgery, so I modified these to controlled push-up burpees. Felt good to breathe a bit. 

No issues at all with the kettlebell swings. I was very nervous for the jogging, but this ended up being totally fine. The impact felt weird with each step, but not painful. Shocked that I'm running 11 days post-op. Cool. 

AM weight @ home: 162.0

Wednesday - post-op day 7

AM

20:00 AirDyne easy, off every 5:00 for 5 strict toes-to-bar

PM

A. Shoulder press

74(5), 84(4), 94(3), 99(3), 104(1), 104(1)

+

for 24:00

1. 6 butterfly CTBs

2. 3 strict handstand push-ups

3. 0:30 FLR

4. 3 strict ring dips

Felt much more comfortable/confident on the bike this morning.  Had the seat only one notch higher than usual (6), and didn't hesitate at the top with every revolution like I did yesterday.  Still a very easy pace, maybe Z0.8 today.

Shoulder press is embarrassingly weak. 

Butterfly CTBs continue to feel excellent! Sets of 3 strict handstand push-ups are getting to be quite consistent. FLR and ring dips fine and easy. 

Post-op appointment with Tim went well! He's pleased with how well I'm walking and how much I've already started using it. Showed me the photos, the tear was in the middle of the meniscus and he had to get rid of a bit of healthy tissue to get at it, but it should be good as new now. Apparently I also had a plica band that he got rid of, just because he saw it. Articular cartilage all looks great, no fraying of the meniscus on either side, acl is textbook.

He told me to start testing it out as much as I want - lunges, air squats, even jumping and running. Nothing loaded yet, but can start pushing it as much as I feel like unless it gets super pissed off. He said to expect it to go up and down for a while, and to be dealing with swelling for a while, but as long as it's not painful he's not concerned. Follow up is 8/27.

I'm kind of nervous to actually do anything, especially since it is still inflamed so easily from walking, but he said that's totally normal and still wants me to start testing it ASAP anyway...

Sunday - post-op day 4

Crossover Symmetry activation
+
For 10:00
evens: 5 butterfly CTBs
odds: 0:30 FLR
+
For 10:00
evens: 3 strict HSPUs
odds: 0:30 hollow rock
+
For 10:00
evens: 3 strict ring dips 

odds: 0:30 ski erg

Ok, totally ready to get back into a normal training/eating/working routine. Still have quite a bit of fullness within the knee joint, but almost zero pain (except for the incisions). Still working on waking up my quad, but I think it's getting a little better each time I do the exercises. 

Reacquired post-surgical skill of the day: ascending and descending stairs using both legs, not one step at a time using Emily's "up to heaven with the good, down to hell with the bad" technique (which was actually super helpful! She makes a good PT). 

And, while the lazy, couch-dwelling portion of my recovery is (nearly) over, I have to give The Imitation Game an A+. Loved it. 

Saturday - post-op day 3

Feeling really good today! Dramatic difference, even from yesterday. It's still pretty full of fluid, but not nearly as uncomfortable. Finally got to unwrap it and take a shower, which was delightful. 

Fooled around with some easy upper body stuff at the gym. Got a little lightheaded by the end, but felt really good to move around a bit. 

Crossover Symmetry activation 

+ 

Shoulder press 

75(5), 85(3), 95(2)x4

+

Strict pull-ups 

10, 5, 5

+

Butterfly CTBs 

5 sets of 5 (easy!)

+

Strict ring dips 

5 sets of 3

Still trying to wake up my quad... this is a very strange and alarming feeling.

Sunday

A. Hang snatch, build quickly to a tough single
B. Box squat w/chains to just above parallel, 10 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
C. 1-arm DB rows w/straps, 3 x 3-4 side very heavy, 10X0; :60 between arms
+
3 rounds for time:
21 row calories
14 pull-ups
7 ring dips
+
4 rounds not for time:
7-10 moderate/tough reverse hypers
12 glute-ham sit-ups

A. 115, 125Fx2

B. complete with 120 + chains 

C. 65, 70, 75(3)

+

11:23

+

complete 

210 on the RH, 10 across 

Ugh, this humidity really takes it out of you. Sluggish day. 

Hang snatches felt terrible. 85 felt heavy. My timing was off on the hang, so these were almost tall snatches, with barely any dip. 

Box squats felt super heavy as well. 

I've never used straps before, so these took a few minutes to get used to, but definitely helped me hang on to the dumbbell longer than I would have been able to without them. Left arm is still the limiter when it gets heavy - today, the DB was swinging all over the place (into my boob, into the bench, etc). Just no control as it gets heavy. 

Butterfly pull-ups are finally starting to click! Haven't tried non-CTB butterfly in a long time, and was extremely pleased with how easy these were. Broken 6/5/3, 7/7, 5/7/2. Shocked that I didn't rip with how wet it is today. Ring dips, on the other hand, felt terrible.  All strict, with no discernible kip, 3/2/2 across. Felt very fatigued on the rower, and struggled to keep the pace above 900 cal/h. 

210 on the RH is finally starting to get tough. Also, I keep banging my shins with the weights - this can't be right. 

Sunday

AM
A. Muscle-up, accumulate 7 on the rafter rings
B. Hang clean, build quickly to a tough single
+
For time:
49 glute-ham sit-ups
35 CTB pull-ups
21 hang cleans, 135

PM
For time:
30 row calories
:60 top of deadlift hold, 205
30 strict handstand push-ups
:60 top of handstand hold
30 toes-to-bar
:60 hang from bar
50' axle overhead walking lunge, 105


AM
A. 6 complete on normal rings, 4 fails on rafter rings
B. 175 power (PR +10), 185 squat
+
13:45

PM
27:43


Today was a great day! So much better than last week. It's amazing how much stress has been lifted since I finished interviewing and made a decision for the next phase of my life.  Also, seeing the light at the end of the tunnel for starting the off-season helps.  I haven't had 2 consecutive days off since July, and I'm very much looking forward to a little break.

Muscle ups felt great today (especially for a Sunday). Wanted to complete most of the reps today instead of flailing around on the rafter rings for an hour, which was probably the correct choice considering I STILL can't get one on the rafter rings.  

Hang cleans didn't feel as great as last week, but I moved the 175lb bar better than last week and was able to catch it above parallel.  185 was SUPER ugly, but I think it was because I didn't warm up a hang squat clean at all, I jumped from the 175 power to the 185 squat, whereas last week I stripped a little weight, hit one easy hang squat clean at something like 155, then bumped back up to 185.  I still get wider instead of getting lower when the power cleans get heavy, which is why I feel like I should have warmed up the hang squat clean again today.

Glute-ham sit-ups felt great in the beginning - did 21 without stopping or slowing at all, then got super dizzy and had to stop much more frequently.  I think these took exactly 3:00 (SO SLOW, jeez).  Wanted to practice butterfly CTBs, so this piece took a large chunk of time, but then I ended up resting way too long between sets of 3 so for the last 10 or so I just hit quick singles so that it would be over with.  Opened with 7 hang power cleans (PR!) then 5, but then I faded badly - my legs got really tender where the bar bounces off of them so I started hesitating before stringing reps together, and then by the end I did doubles and I think singles?  This was stupid, but the bruises are no joke - my legs are going to look like Chelsea's.  I don't know why they bruised so easily/quickly today.  It's probably leukemia.

Rested about 60:00 between AM and PM.

Rowed at 900+ cal/h. The deadlift hold SUCKS.  OMG, I was not prepared for how terrible that would feel.  The bar was literally slipping out of my hands (even with a mixed grip/hook grip).  Broke all the holds into 0:30/0:30.  Got to the wall and hit 5 strict handstand push-ups EASILY... what?! That was shocking.  A few doubles after that, then all singles.  Through 15 felt great, 15-25 slowed way, way down, and it felt like the last 5 reps took longer to accumulate than the first 25 reps together.  My shoulders just felt completely fried, and I think I failed 4 or so throughout the last 15.  Started with 6's on the toes to bar, then a 5/4/3 to finish.  Axle lunge unbroken, I'm surprised my shoulders were able to keep the bar overhead because they were so tired by this point.  Glad that's over.  Wouldn't be sad if that's the last I see of this event...