Saturday

AM
10:00 AirDyne, 44 RPMs
+
mobility

PM
Joined the class! Emily and Mike did the following in 13:53, while I sort of shadowed Emily:
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout

(250m row, rest, 250m row, rest - 1:45-1:50/500m

40 goblet squats, 35

40 anchored sit-ups

200m run, rest, 200m run, rest

40 goblet squats, 35

40 anchored sit-ups)

+

3 sets, 10 each:

Crossover Symmetry

Z-press, PVC

3-way delt raise

+

3 sets, 10 each:

3-way bicep curl, 12/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand

Tricep pull-down, black band

Joining the class was SO MUCH FUN. I was so happy to see that the workout was easily modifiable to something I could do! First time running, and it was fine. I debated whether I should since I haven't asked Drew for permission, but figured if I could pull a 1:37 pace on the erg, I would probably be okay. And I was!

Bumped up the weights on the bis and tris. Those extra 2lbs on the bicep curls made a huge difference... 

Friday

A. Safety bar squat, 12 x 3 @ 70 bar + chains, 10X1; begin a set every :60
B1. Seated L-arm DB shoulder press, 3 x 5-6, 21X1; :60 rest
B2. Bent-over L-arm DB row, 3 x 5-6, 20X1; :60 rest
+
3 rounds for time:
.4 mile legless Assault Bike
30 air squats
20 DB anchored sit-ups
+
3 sets:
20/side light lying 1-leg banded curls
20/side light seated banded leg extensions

A. complete 

B1. 30, 35(5), 35(5)

B2. 45, 55, 65(5)

+

7:57 (armless)

+

complete with thin black band 

Fully intended to blow off training today after having 2 beers at work, but then found myself at the gym anyway. Didn't feel like doing anything, then convinced myself to sit on a bike and watch regionals, then got really sad that after this week all I'll be doing for weeks is sitting on a bike and wanted to squat while I still can. And then I just ended up doing everything. 

Squats felt better than last week, but still heavy. Felt like I was recruiting my hamstrings more than I ever have, which was kind of weird but not in a bad way. 

Everything else was fine. 

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. 

Wednesday

AM @ MobilityFit

20:00 Assault bike 

+

3 sets:

10 x 0:30 seated internal rotation hold

10 very slow pull-up negatives, legs assisting a lot

3 x 0:30 standing internal rotation hold

Crossover symmetry, walking for subscap, walking for pec, internal rotation 

Earthquake bar 

Floor press, unweighted and with pads to raise the bottom position 

PM

A. Safety bar alternating forward lunges, 3 x 12-16 total; 2:00 rest
B. Weighted hip extensions, 3 x 6, 20X1; :90 rest
C1. Glute-ham sit-ups, 3 x 12; :10 rest
C2. Sit-ups w/feet anchored, 3 x 24; 2:00 rest
+
25:00 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. +100, +110(12), +110(12)

B. 40, 50, 50

C1/C2. complete

+

201 calories, 51-52 RPMs throughout (same as last week)


Shoulder is really, really aggravated. Aggravated isn't even the right word, it's really painful. It was okay this morning before PT, not great, but getting the muscles to calm down from Monday's dry needling helped a lot. Nothing in particular really felt terrible at PT, but this afternoon at work, it turned awful. I'm getting a sharp, stabbing pain inside/through the joint with pretty much any internal or external rotation, which doesn't subside quickly, and it's only gotten worse throughout the day. I used to only get this pain at end range flexion or end range external rotation, but my ROM right now is significantly less than it was a few weeks ago, and apparently internal rotation is aggravating now, too. It's not muscular, it definitely feels inside the joint. It feels like there's a piece of broken glass stuck in there. I haven't been in this much pain in weeks. I emailed Drew to give him a heads up, but I don't see him again until Monday. I'm not even that anxious about it, I've kind of already accepted the fact that somehow it's very fucked up. But how?!

I like reverse lunges a lot better than forward lunges. I feel like I lose my balance a lot easier with forward.

Figured out a better way to grip a dumbbell for the weighted hip extensions, but I don't know if I can go much heavier because I'm having to support the entire weight with my left hand, and only keep my right hand there for stability.

Sit-up combo was good; had to pause on the last set of 24.

Kept the same pace on the Assault bike as last week - I assumed the pace note was just copy/pasted from the previous week...

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...

Wednesday

AM

@ MobilityFit

10:00 Assault bike 

+

3 sets:

Kettlebell screwdrivers, 10/side with 15lb

Beginning of TGU, 5/side unweighted 

External rotations with elbow on knee, 10/side unweighted 

Plank, 0:60

Trap 3, 10/side unweighted 

PVC pull-aparts, 10 with #1
Z press, 10 with PVC pipe
+
3 sets:
Crossover symmetry, rows (red), As (purple), Ts thumbs up (purple), Ts palms up (green), half snow angels (green), 10 each
Quarter external rotations, 5/side with 2.5lbs
Earthquake bar, 0:60 hold with 2x 25/side, red bands on both
Earthquake bar bench press, 25/side with red bands
Z press, 10 with training bar
Close-grip bench press, 10 with women's bar
Plank on Indo board, 0:60
Front/back, left/right, clockwise and counterclockwise from plank on Indo board, 10 each
Tricep extensions, 10 with 20/hand
Floor press, 10 with 25/hand
Plank step ups onto 25lb plate, 3/side
Perfect push-ups, 5
Lateral plank steps, 5/side
3-way bicep curls, 10/hand

PM
A. Clean-grip deadlift, 5-4-3-3-3 light/moderate, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 10-12 total; 2:00 rest
+
5 sets:
12 hip extensions right into :20 Sorensen hold
:30 rest
:30 sit-ups w/feet anchored
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 123(5), 133(4), 143(3) x 3

B. +100, +110, +120(6)

+

complete 

+

complete, 103 calories

Shoulder felt better today than the last 2 days, but still not as good as it felt last week. Drew thinks it was just the accumulated volume of rehab exercises I've been doing that pissed it off. Apparently, he had me doing 2-3x more than his average client, who already does 2-3x more than the typical shoulder patient, so it was just too much. (Although, I did NOTHING that I wasn't told to do, and in fact I felt like I was slacking since I didn't even run through everything as much as I was supposed to...). You're going to roll your eyes when you read this, but I'm disappointed that my shoulder just can't handle the aggressive, fast-paced rehab. My brain knows that it's only been 6 weeks, and it was a pretty major thing to recover from, but I'm still bummed that this is the second time that I've gotten into a groove of feeling good and adding in new things then we have a week setback. I'm not very patient, so it's hard to accept that it's just going to take time, and there's really nothing I can do to speed it along. Drew told me not to do any shoulder stuff on my own until my next appointment at MobilityFit (Monday), to make sure everything just calms the hell down. We cut a few things that were okay last week but bothered me today, pretty much all the loaded external rotation and overhead work (and for some reason, the serratus punches were uncomfortable today). Blah. I know stepping back for a week doesn't make a difference at all in the grand scheme of things, but it's still frustrating. I'm not depressed about it, just annoyed.

Felt kinda out of it this afternoon at CSC, not sure what my deal was. 

Deadlifts felt shockingly heavy. Not really "heavy," but heavier than 143 should feel. I'll blame it on the tempo.

Lunges felt great until they didn't. Stopped the last set early just to be safe... I don't THINK I would have failed the next rep, but didn't want to chance it. 

5 sets were good. 21 sit-ups across. 

Assault bike also was good. Wanted to hit 100 calories, and did it while staying aerobic. 55 RPMs steady for 8:30, bumped up to 60 RPMs for the last 0:90. 

Friday

A. Safety squat, 10 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
4 sets:
6-12 controlled ring rows
20 alternating reverse lunges, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
5-8/side single-leg reverse hypers, 20X2
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete

12 ring rows across 

66-69 RPMs across (0:58-0:55)

+

complete
8 across on the RH, unweighted
0:30 bridge across


Good day. 

Squats were super fast and easy.

Ring rows felt great, made a conscious effort to keep scaps engaged throughout.  Didn't set these up to be tough, just wanted to test it out. Felt good to push the Assault bike.

Had some difficulty with the single-leg reverse hypers... I've done them before, but they were super awkward today. Hamstring bridge is pretty easy, I played around with slightly different foot positions to try to make it more challenging...

Included 2 sets of Crossover symmetry (rows, As, Ts), kettlebell screwdrivers and TGU progressions to my warm-up, and 2 sets of both external rotation exercises and the single-arm trap 3 to the end.

Friday

A. Safety squat, 8 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m walking lunge, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
10 unweighted reverse hypers, 2022
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete 

+

complete

Squats felt fast and easy. 

Lunges got a little tough by the 3rd set but no issues. Assault bike at 61-63 RPMs on the first two sets, which felt good so I pushed the pace a little on the 3rd set to 65-68 RPMs. Feels good to work a bit again. 

No issues with the last piece, once I figured how to get up onto the reverse hyper with one arm (hint: step on a box).

Included 3 sets of crossover symmetry As (red) and Ts (purple) and Houghston's As and Ts to my warm-up and 3 sets of both external rotation exercises and single-arm trap 3s to the end. Considered doing more, but I'll save the rest of it for this weekend.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 3-4/arm, 20X0; :60 between arms, :60 rest
+
4 sets:
:30 strict pull-ups
:30 hand-release push-ups
:30 abmat sit-ups
:30 AirDyne
2:00 rest

AM
complete
+

only 20:00 complete on the Assault bike 

PM

A. 2 muscle ups!!

B1. 55/hand - easy, not a 5RM

B2. 45(4), 55(4)x3

+
pull-ups: 7, 7, 6, 6
push-ups: 21, 17, 14, 14
sit-ups: 15, 14, 12, 12
Assault bike cals: 7, 9, 8, 11

YESSS! HOORAY! I am so happy and relieved that I got another muscle up, and then another one after that!  They felt so good today.  Missed the first 4 attempts, but they were all extremely close - I had a bit of an audience with some of the coaches here who were doing the "Awwww, COME ON" after each attempt.  Then made #5 (EASY) and #6 (EASY), and tried for #7, caught one side in the bottom but it was a little too deep to save the other side.  Called it there due to time, but really wanted to just keep going.  Really, really excited about this!  The year of the muscle up was successful.

Air squats felt a little better than last week - knee still feels a little off, but doesn't really hurt at all.  I'm still cautious dropping below parallel, but after a few pain-free reps, I started trusting it a little more.

Dumbbell work was very easy again - 55/hand for the DB bench is not a 5RM, probably could have done 7 or 8 reps at least with this weight.  

4 sets were a nice change of pace; this got challenging though...

Awesome day :)

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time. 

Friday 27 December

45:00 AirDyne @ z1; off bike every 5:00 to alternate between:
25 abmat sit-ups
50m farmer walk, 70/hand

Thursday 26 December

3 rounds, not for time:
12 alternating pistols
25 abmat sit-ups
25 back extensions
+
A. DB RFE split squats, 3 x 6/leg @ 30X1, rest 0:60 between legs
+
0:30 AirDyne @ 100%
rest 3:30
x4

complete - used bees knees for pistols, but they were cutting off circulation on the sit-ups.  and they're a little too tight to easily pull up/down.  hmmm.
+
A. complete with 55/hand - kept the bees knees on for these, but don't think it really made a difference.
+
complete

Friday 20 December

12:00 @ 85% of [20 AD calories + 10 GH raises + 10 box jumps, 24"]
4:00 rest
12:00 @ 85% of [20 AD calories + 20 abmat sit-ups + 20 back extensions]
4:00 rest
12:00 @ 85% of [20 AD calories + 50m Farmers walk with 70/hand + 0:30 hollow rock]

complete + complete + complete – got into the 4th round of AD for each piece.  These aerobic days are becoming more and more enjoyable.

Tuesday 17 December

5:00 AirDyne @ 600+ cal/hr (kept pace each round)
10 GH raises
5:00 AD
25 sit-ups
5:00 AD
15 goblet squats @ 53
5:00 AD
50m Farmer walk @ 70/hand
5:00 AD
20 back extensions
5:00 AD
50 walking lunge steps
5:00 AD

This was really fun!  

Wednesday 11 December

45:00 shoulder mobility
+
15:00 AirDyne @ z1
+
10:00 @ 85% of [100m shuttle run + 10 goblet squats @ 53 + 7 box jumps, 24"]
5:00 rest
10:00 @ 85% of [20 AirDyne calories + 20 sit-ups + 20 back extensions]
5:00 rest
10:00 @ 85% of [50m Farmer Walk @ 70/hand + 0:30 hollow rock + 50m sled drag @ 135 (25m forward + 25m backward)]

Sunday 19 May

sleep: 11pm to 7am

8am: cardio session
830am: 2 eggs, 97g avocado, 1c rice
9am: opt-she
1030am: progenex with coconut water; banana
12pm: 6oz chicken, 1c rice, 225g sweet potato
3pm: 1c cottage cheese, 145g cantaloupe
5pm: 2 protein no bakes
6pm: protein chocolate chip pancake

calories: 2279
protein: 172
carbs: 246
fat: 73

-----

z1 run (2.58 miles in 31:12 = 12:05 pace)
+
push up – 2 min max = 45
rest 10 sec
squats – 2 min max = 63
rest 10 sec
chin ups- 2 min max = 20
rest 10 sec
sit ups – 2 min max = 42
rest 10 sec
lunges – 2 min max = 52
rest 10 sec
ring dips max – 2min = 10
+
800m sled drag +90lbs

The run felt awesome this morning - the weather was perfect and it was really pleasant.  The bodyweight movements were pretty tough- knocked out 20 perfect pushups, then was down to 5s then 3s and 2s by the end.  Regular pullups feel weird since we've been doing so many strict and CTB.  The sled drag was fun!  Planning to do a lot more of this in the future.

Wednesday 26 December

Day 2/3 mash up:
A1. High-bar back squat, 5 x 6-8, 42X1; :60 rest
A2. Weighted pull-up negatives, 5 x 4-6, 61A1; 3:00 rest
B. Glute-ham sit-ups, 4 x 15; :90 rest
+
4 sets of:
250m row @ 85% effort
:30 rest
250m row @ 90% effort
:60 rest
250m row @ 95% effort
4:00 walk rest

A1. 125, 135, 140(6), 140(6), 140(5)
A2. 13(4) for all
B. 1 set complete. Have a bit of a head cold which made these extremely uncomfortable, so subbed abmat sit-ups for the rest.
+
3 sets complete due to time:

tried to keep pace at 2:05/1:57/1:47
102.3, 59.6, 54.9
101.9, 58.9, 54.3
102.7, 59.1, 54.7

Thursday 18 October

sleep: 1030pm to 730am

work:
5:00 row @ 90% aerobic
5:00 rest
5:00 @ 90% aerobic of [5 pull-ups + 10 squats + 15 sit-ups + 20 double-unders]

eat: whole30 compliant