Wednesday

A. Safety bar alternating forward lunges, 3 x 10-12 total; 2:00 rest
B. Weighted hip extensions, 3 x 10, 20X2; :90 rest
C1. Glute-ham sit-ups, 4 x 10; :10 rest
C2. Sit-ups w/feet anchored, 4 x 20; 2:00 rest
+
30:00 Assault Bike @ same pace as last week

A. +110, +120(10), +120(10)

B. 30, 35, 35

C. complete 

+

240 calories, 51 RPMs


Had zero energy coming into this today... sleep is pretty much nonexistent right now, and I'm so uncomfortable that I'm kind of nauseated, so food has been totally off for the past few days, too.

Lunges were tough.

Hip extensions were okay, not confident I would have gotten all 10 if I bumped up for the last set.

Had to pause on the 20 sit-ups on sets 3 and 4.

Assault bike was fine. 

Monday

AM @ MobilityFit
30:00 Assault bike
+
dry needling of death
+
3 sets:
isometric subscap hold, 10 x 0:30
earthquake bar

PM

A. Safety bar squat, 5-5-5 (no extra reps) @ 145-155-165; 3:00 rest
B1. Glute-ham raises, 3 x 5 weighted; :10 rest
B2. Hip extensions, 3 x 10 weighted; :10 rest
B3. Sorensen hold, 3 x :30; 2:00 rest
+
3 sets:
:40 Assault Bike @ highest possible effort that's sustainable within & across all 3 sets... goal is very little, if any, drop-off
4:50 Assault Bike spin

A. complete, fast and easy 

B. +25, +30, +30

+

complete


Deload week on the squats is silly. Super easy.

Low back continues to get blown up on this combo. +30 is probably a 5RM glute-ham raise... 

Dropped off a lot on the 3rd set - held 76-78 RPMs on the first two, fell to 70 in the last 0:10 of the 3rd one. Sorry... 

Shoulder is being a complete dick. I'm in a ridiculous amount of pain (like, 8/10, takes your breath away with any sudden movement), and Drew told me today that there's really nothing he can do for me, and he doesn't see a scenario in which I don't need additional surgery. MRI on Thursday, appointment with Tim on Monday. I'm kind of hoping for surgery as soon as possible, because it's seriously terrible. Other than the first couple of days post-op, this is by far the most pain I've had, and it's getting worse day by day. Drew also said that rehab the second time around is going to be very different, like in the sling for the full 4 weeks. Balls.

Monday

AM @ MobilityFit

15:00 Assault bike

+

dry needling of death

+

4 sets:

earthquake bar

5 x 0:30 isometric internal rotation hold, hand pressing into anterior hip and elbow as forward as possible

internal rotation with purple Crossover symmetry band

walking backwards with green Crossover symmetry band in isometric internal rotation position from above

PM

A. Safety bar squat, 5-3-1+ @ 180-205-225; 3:00 rest
B1. Glute-ham raises, 3 x 6 weighted; :10 rest
B2. Hip extensions, 3 x 9 weighted; :10 rest
B3. Death march, 3 x 12 steps heavier than last week; 2:00 rest
+
3 sets:
:35 Assault Bike @ highest possible effort that's sustainable within & across all 3 sets... goal is very little, if any, drop-off
4:25 Assault Bike spin

A. complete, 6 @ 225

B1/B2/B3. +10, +20, +20, subbed 0:30 Sorenson hold for the death march

+

complete, 79-80 RPMs, still faded just a little on the last one (77 in the last 0:05)

Squats felt super heavy today - it was a long weekend, and I'm feeling it.

Low back got lit up on B, shocker. 

Shoulder behaved slightly better on the plane last night - no swelling like Friday - but woke up with it extremely uncomfortable today. Literally everything had seized up, and it was the worst dry needling session, by far. Drew hit every single muscle, anterior and posterior, and every single spot he hit was awful. I think he felt bad because of how terrible it was. 

Got the debrief on his conversation with Tim last week. I had a complex labral tear from the 3:00 to 8:00 position, and he used two anchors, one at 5:00 and one at 7:00, to re-attach. Tim didn't see anything in the anterior capsule, ligament or otherwise, when he was in there. They came up with a plan to hammer internal rotation strength over the next 2 weeks and see if that makes a difference, while cutting pretty much everything else, and if there's not significant improvement at the 12 week mark, Tim will order an MRI. 

Drew thinks that the apprehension/relocation test that Tim did in the office 2 weeks ago was the straw that broke the camel's back, and because of the increased pain since then, it's likely that something's torn. It's completely unknown at this point if it's a new problem, one that was missed in the scope, or a failure of the repair. Drew was adamant that it really wasn't Tim's fault though - it was a test that he has to do as a surgical follow-up, with a "1 in 900 chance of causing damage." I should go to Vegas.

Drew advised cutting the deadlifts and Farmer's walks, at least for the next 2 weeks, just to remove as many variables as possible... 

Wednesday

AM

20:00 AirDyne @ Z1

PM

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 3 x 1.1.1.1.1; :10 between singles, 2:00 rest
B. Safety bar alternating forward lunges, 2 x 16-20 total; 2:00 rest
C. Weighted hip extensions, 3 x 7-10, 20X1; :90 rest
D1. Glute-ham sit-ups, 3 x 10; :10 rest
D2. Sit-ups w/feet anchored, 3 x 20; :90 rest
+
20:00 Assault Bike @ 90% aerobic - I want to grow this out time-wise for a bit, but that will require a slower pace... think 5 rpm slower than last week

A. 173, 193, 208

B. +70, +90

C. 35(10) across 

D1/D2. complete 

+

complete, 161 calories, 51-52 RPMs throughout

Thumbs/grip limiting factor on the deadlifts... just out of practice. 

Lunges felt good.

Intended to use a 30lb dumbbell on the hip extensions, but I couldn't get the dumbbell off the floor and into my arms (learned this the hard way, ugh). Bumped up to a 35lb kettlebell, which I had an easier time grabbing for some reason.

Sit-up combo was good, but couldn't finish the last 20 without pausing. 

Assault bike was totally sustainable at this pace. 

 

Wednesday

AM

30:00 AirDyne @ Z1, off every 10:00 for 10 snow angels + 0:60 FLR

PM

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 5 x 1.1; :10 between singles, 2:00 rest
B. Safety bar alternating reverse lunges, 4 x 6-8 total; 2:00 rest
C. Weighted hip extensions, 3 x 10-12, 20X1; :90 rest
D1. Glute-ham sit-ups, 3 x 9; :10 rest
D2. Sit-ups w/feet anchored, 3 x 15; :90 rest
+
15:00 Assault Bike @ 90% aerobic - goal is same pace as last week for an extra 2:00...

A. 163, 183, 203, 213, 223

B. +120, +130, +140(6), +140(6)

C. 20(12) across 

D1/D2. complete 

+

150 calories, 55-56 RPMs throughout 


YOU GUYS. This morning, I woke up so confused... it was morning! And I felt refreshed! This was the first time I've slept well / through the night since January.  JANUARY. Pleeeeeeeease let it stick... 

Between the sleeping and the AM sesh, it almost felt like old times.

Deadlifts are still heavier than they should be, but positions feel solid.

Lunges felt great this week. I feel like lunging with 200lbs is pretty legit. Wore knee sleeves, just for padding.

Hip extensions blew up my low back again.

Sit-up combo was fun, although I may have taken slightly longer than 0:10 to transition off the GHD and to the dumbbells. Reached back with one arm only on the GHD sit-ups, totally fine otherwise.

Super happy to hang on to the pace on the bike. I thought it was way too ambitious when I saw it programmed, but I surprised myself. Not easy, but not lactic.

Wednesday

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 3 x 1.1.1; :10 between singles, 2:00 rest
B. Safety bar alternating reverse lunges, 3 x 8-10 total; 2:00 rest
C. Weighted hip extensions, 3 x 15, 20X1; :90 rest
+
8 sets for reps:
:20 sit-ups
:10 rest
+
12:00 Assault Bike @ 90% aerobic - goal is same pace as last week for an extra 2:00...

A. 143, 163, 183

B. +100, +110, +120(8)

C. 15lbs across 

+

110, anchored with abmat

+

119 calories, steady 55-56 RPMs throughout 


Deadlifts continue to feel shockingly heavy.  The first time I picked up 163, I was like, "there's no way I'll ever clean this again." I really hope that's not true, but that's how heavy it felt. Shoulder was fine, I just feel weak.

Lunges felt okay, wore knee sleeves (for the first time on these).

Low back got lit up by the end of the hip extensions; I'm glad I didn't go up in weight.

Sit-ups were a steady 15/round through 75, then dropped off. Started using my arms to get momentum by the end, which didn't feel great on my shoulder, so i sacrificed a couple of reps to go back to controlled ab movement without throwing my arms. 

Assault bike was challenging in a good way.  This felt exactly the same as row repeats, when you're trying to stay on a certain pace on the dot.  It was never so tough that I needed to slow down, but I definitely had to pay attention the whole time. High breathing, no burn. 

Skyped with Mike today.  We're not changing the macros (145P/80F/200C) for the time being.  I confessed that last week had more days off plan than on plan, and I'm starting to feel like I'm losing all the progress that I made over the last 9 months. Last week was hard, I was so uncomfortable (and stressed and depressed) that I self-medicated with ice cream and margaritas on multiple occasions. I'm still having a hard time caring... this was fun when I was doing it for performance, and it's lame to be on a diet. I still don't want to get fat though, so I should probably get it together.  

Also, Mike was surprised that I haven't been doing AM Z1 sessions. Honestly, I mostly just got lazy. And I STILL haven't slept through the night (...kill me), so I really don't feel like setting an alarm and sleeping any less than I already am. I suppose I can add it back in on days when I'm not in a hurry... like tomorrow, perhaps...

Saturday

AM
40:00 AirDyne @ Z1, off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level)

PM
A. Snatch pulls, 6 x 1 starting @ 105-115% 1RM snatch; :90 rest
B1. Single leg Romanian deadlift, 3 x 3-4/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 2-3, 30X1; :60 rest
C. Hip extensions, 3 x 5-7, 2011; 2:00 rest
D. Star side plank, 3 x :30/side; :60 between sides
+
5 sets:
:21 AirDyne @ max effort
3:39 rest

AM

skipped; subbed 2h bike ride with Mom in the PM

PM

A. 143, 148, 153, 158, 163, 168

B1. 124, 129, 134

B2. 149, 154, 159(2)

C. 20, 30, 40

D. complete
+
complete


Skipped the ride on Demetrius for a ride on the Loveland bike trail with Mom this afternoon - perfect, beautiful day for this.  15 miles on a beach cruiser.

Training was fine - nothing exciting to report. 

Snatch pulls felt heavy.

Single leg romanian deadlifts felt really stable today, no issues with balance or weight.

Bench press felt better than it has in recent weeks; Emily was spotting on the 159 and said she thought I could have gotten a 3rd rep, but I don't think it would have happened.  Didn't try.

I've figured out that my knee just hates to be locked in extension - the hip extensions feel the same as the Sorenson holds on my knee.  Other than that, these were fine and could have started heavier.

Star planks were solid today.  No issues whatsoever holding for 0:30.

Used Eduardo for the sprints - Demetrius has something funky going on with his pedal.  The first 4 were fine, but felt pretty rough finishing the 5th.

Super proud of Mom this week - and impressed! - for trying something so far outside her comfort zone, and loving it.  She did her 400m Farmer's walk unbroken today!  She seems motivated to join Kellie's gym when she gets back; hopefully it works out for her.  I love seeing her like this.

Saturday

AM (made up from Wednesday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

7 sets complete with row, Assault bike, and +25

PM

a little tennis

+

1:45:00 hike with the fam

It's been incredibly nice and relaxing just to be outside every day... love it.  Discovered a huge wilderness park (4000 acres) less than a mile from my parents' house that we've never explored... it has 23 miles of trails!

Thursday

AM (from yesterday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

PM
10:00 light scap activation
+
A. Push press, build to a max
B. Weighted supinated pull-up, build to a max
+
For 16:00:
Evens: 4-7 CTB pull-ups
Odds: :30 front leaning rest on the ground
+
2 sets:
:70 row @ max effort
6:50 rest

AM

7 sets complete with row, assault bike and +25 

PM

A. 160

B. 217.5

+

Complete; 4 CTBs across (5 on the last one)

+

1:43.2/500m avg; 339m

1:43.2/500m avg; 339m


Weight @ gym (including belt): 172.5

Really enjoying this AM combo!

Push press felt awful; 155 was a struggle, then failed 160 twice before getting it on the third try. I have a life-long struggle with the push press.

Weighted pullups didn't feel as strong as I was expecting, got +45, could barely even start the pull at +50.

Pulling on the CTBs felt strong, but the bars are so slippery that I couldn't keep my grip or rhythm for more than 4 reps.  Tried making tape grips and that may have made things worse, because I stripped them off with one round to go and then got 5 pretty easily on the last round, so I dunno.  FLRs felt very easy.

Went out too hot on the first row sprint - was holding 1:38-1:40, but then faded to 1:46-1:48 in the last 0:15.  Was more consistent on the second one, holding 1:42-1:44 the whole way.

So.  On Wednesday about 10:00 after I finished the Assault bike, I got a horrible, horrible headache, got very nauseous and sensitive to light - was absolutely 100% miserable.  Went home, immediately took a 4h nap, and felt better.  I wasn't going to say anything because I thought it was a one-off from being dehydrated or something.  BUT THEN IT HAPPENED AGAIN.  About 10:00 after finishing the row sprints, I felt the same exact headache coming on, and it was so much worse.  I went home and immediately to bed and woke up 12 hours later, and I'm still not feeling right.  I don't know what's wrong with me, I'm legitimately concerned.  This has never happened before.  I used to get migraines, so I'm pretty sure that's what they were, but never after training like this, and haven't had one this severe in years, and now I've had two back to back.  And I ate and drank exactly normally, with an emphasis on tons of water on Thursday, so that's not it.  I'm scared to do anything at this point... can't even describe how awful it was.  And my family is quite concerned, to say the least.  What the hell?  My only thought is that it might be a weird side effect to the cortisone shot??

Wednesday

AM
5-7 sets @ Z1:
500m row
15 AirDyne calories
3 deadhang-to-inverted
8 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 8 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-6, 20X1; :30 rest
B2. 3 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
5 sets @ increasing effort:
12 kettlebell swings, 53
9 burpees
35 double-unders
:90 rest
+
10:00 AirDyne, just a touch faster than last week

AM
7 sets complete; +20 on the hip extensions

PM
A. complete
B1. +40(4, 5, 5)
B2. complete
+
2:11
1:48
1:32
1:18
1:05
+
134 calories; 750-800 cal/hr

AM session felt super easy this morning.

First rep of each CGDL was fast, but the speed of the second one was never quite as good, although the intent was there.

No issues with the GH raises or ring work.

5 sets felt excellent.  I'm really pleased with how much I improved each round, although the first round felt laughably slow.  KBS all unbroken.  Double unders broken purposefully 20/15 for the first 4 sets and unbroken on the 5th set - which was very surprising, considering how off they've been for the past couple of weeks.  Again, managed effort by transition time and burpee pace.  Very happy with breathing throughout! And VERY happy I clarified that this was not, in fact, 19 burpees per round.  That would have sucked. 

AirDyne also felt excellent.  First minute was over 1000 cal/h, then settled in at 775-800 cal/h for the remainder.  Never dropped below 750.  Legs were just on the edge of getting tired, but breathing was totally fine.  Big thumbs up.