Wednesday

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

PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 2-3, 20X1; :60 rest
B2. Unweighted strict rope pull-ups (top hand 4-6" above bottom hand), 3 x 2-4/top hand; :60 between hands, :60 rest
C1. Reverse hypers, 3 x 5-8 tough; :30 rest
C2. Banded terminal knee extension, 3 x 25/side w/same band as last week; :30 between sides, :30 rest
+
3 rounds:
25m Farmer's walk, 100/hand
200m jog

AM

complete

PM

A. 163, 173, 183, 193(2) last two sets

B1. 20, 25, 30(2) @165, including belt 

B2. 4 across 

C1. 320(8) across 

C2. complete 

+

complete 

Solid day!

Barefoot front squats are going MUCH better than the barefoot back squats.  The last rep at 193 was ugly, but didn't have the near-blackout experience that I did last week.  No issues going well below parallel, even at very heavy weights, compared to just riding the line on back squats.  Chelsea said she also feels able to get into a deeper front squat than back, based on where the weight is distributed.  What can I do to improve my back squat depth?  Do I need to?  I don't want someone saying that my 300lb back squat doesn't count because it's not ATG (if I'm ever strong enough to do that again, which, at the moment, seems unlikely).

Ring dips felt good.  My previous best 2RM was 194lbs (20lbs @ 174lbs), so it's pretty cool to basically match the total, but with 10 less pounds of body weight and 10 more pounds on the belt.  I guess this stuff is actually working, and while I'm getting impatient at slow progress on the scale, I can't forget that the trend over time is decent. (160.4 at home today... 159 is taunting me so much).  

Strict rope pull-ups were kind of fun!  No issues getting all 4 reps on both hands, but I did rotate/twist quite a bit through each set...

Okay, reverse hypers are getting tough.  Didn't go up in weight because 320 seems ridiculous.

Knee was completely, 100% fine on the jogs! I'm guessing that we were just a little ambitious in adding this back in before, while there was still some residual fluid in there.  Totally fine now, which is a relief.

Wednesday

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

PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 6-9 tough; :90 rest
C. DB walking lunges, 3 x 20m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)

AM

complete

PM

A. 163, 173, 183(2)

B1. +10, +20(4), +20(3) @166.5 (including belt)

B2. 230, 280, 300(9)

C. complete with 35/hand
+
complete


Today was not the best.  I had a relatively stressful morning at work, and came into the gym just not excited about training and in an annoyed mood altogether. Merrr.

Front squats were tough.  That 0:02 in the bottom is really terrible.  Saw stars on the last rep on all the sets, and the second rep at 183 was so slow on the way up that I didn't even try for a 3rd rep.  I'm starting to feel like squats are no longer my thing, and I don't like it.  Stupid knee, ruining everything.  Well, not ruining handstand push-ups.  Maybe that can be my new thing.

Ring dips felt okay.

Reverse hypers weren't really all that tough, but I ran out of room to add more weight, and I also felt like 300 was a lot of weight, so... I don't know if I'm doing the reverse hypers wrong, or I'm really just that strong? Ha.  I definitely feel everything in my posterior chain working (not just using momentum), but I could have probably done 15-20 reps at 300lbs before these felt tough.

Chose a much more appropriate weight for the walking lunges today.  

Last part was fine.  

Skyped with Mike; we're both happy with how the last few weeks have gone, so we're not changing anything for the time being.  Happy to keep my refeed Fridays, and looking forward to seeing 159 hopefully within the next week.  Eeeeeeek! 

Tuesday - post-op day 6

AM
5:00 AirDyne, very, very gentle
+
20:00 mobility
+
5:00 AirDyne, very, very gentle

PM

Crossover Symmetry activation 

+

A. Weighted pronated pull-up max: 213.5

B. Weighted ring dip max: 208.5 (PR +9.5) video

+

For time:

50 strict pull-ups

7:44 (not good)

+

3 sets, not for time:

300m ski erg 

0:60 FLR on ground 


It's so weird being able to do whatever I feel like doing!  I'm not very creative.  Feels good to be training somewhat normally though.

Tested out the AirDyne this morning - Dr. Google told me that it should be okay.  Raised the seat a couple of notches higher than I typically use to shorten the ROM, and was very, very cautious of bending my knee at the top, but I think this went okay.  Maybe I'll try a little longer tomorrow.  This was like Z0.2 effort.

Weighted pull-ups felt pretty strong; +45 ties my PR, but I've lost 5lbs since the last time I've done this, so the total isn't a PR.  

Weighted ring dips felt AWESOME.  Super easy.  I took video of all attempts to ensure depth, and comparing to my previous weighted ring dips, depth is miles better.  Ok, maybe not miles... centimeters.

The 50 strict pull-ups for time did not go as well as I had hoped.  When I tested this previously, it was at Active in CA, and their pull-up bars are super slippery.  I thought that if I used a nice, grippy bar that this would be an easy PR.  That was not the case.  I considered stopping around 20 (this is why I need someone else to tell me what to do, it would have been too easy to just change my mind and no one would have known), but I just sucked it up and finished.  Basically did singles from like 17 on.  

Ski erg toasted my triceps.  FLRs pretty easy.

Knee feels better and better each day - it still gets quite swollen on and off (basically any time I go more than an hour without icing it), but it's not really painful at all.  Can't wait to see Tim tomorrow!! 

Wednesday

AM weight @ home: 167.7

PM weight @ gym (including belt): 173

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, build to a heavy single
B. Weighted flat-surface dip, build to a heavy single
+
For time @ 80%:
30 alternating DB snatches, 50
20 box jumps, 30
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 40
+
5 sets not for time:
4-5 glute-ham raises, 20X1

AM

complete; +50 on the reverse hyper

PM

A. 310 (clean-grip PR+5)

B. 226 (173+53)

+

8:52

+

5:36

+

30(5), 35(5, 5, 4, 4)

AM session felt awesome this morning.

310 went up easier today than 305 did last week, but it was still pretty slow.  295 was almost easy, though... so... is it possible that the "your deadlift sucks!" plan is paying off?

Flat surface dips felt really strong today.  

Well... I'm guessing these movements were chosen specifically to slow me down to 80% this week.  Everything was slow and steady.  DB snatches felt WAY easier than the last time I did these.  I had to double-check the DB to make sure I actually had a 50!

Somehow managed to go faster on the TGUs this week, even though they were heavier.

Saturday 7 June

AM weight @ home: 171.5 (...I've eaten an enormous amount of sugar this week...)

PM weight @ gym (including belt): 176

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:60 front leaning rest on ground

PM
A. Squat snatch gauntlet, 1 rep every :60 starting @ 85 and adding 5 every :60
B. Snatch-grip deadlift, 3 x 4-5, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 4 x 1-2, 20X1; :30 rest
C2. Ring dip, 4 x AMRAP (-2); :30 rest
C3. Bar dip, 4 x AMRAP (-2); :30 rest
C4. Rope climb, 4 x 2; 3:00 rest
+
3 sets:
:20 row @ max effort
3:20 rest

AM

complete; HS walks were on today for the first time in a long time

PM
A. 130 (PR +5)
B. 145(5), 155(5), 165(4)
C1. +15(1) x 4 (176+15 = 191)
C2. 3, 3, 3, 2
C3. 4, 4, 3, 3
C4. complete
+
104m; ended at 44s/m; down to 1:32/500m
105m; ended at 44s/m; down to 1:32/500m
105m; ended at 46s/m; down to 1:31/500m

FINALLY SNATCHED 130.  Holy shit, that was a long time coming.  All snatches (including 130) felt awesome today - was being patient and hitting high up on hips.  Tried 135 twice, but focus was gone and just pulled.

It appears copious amounts of ice cream are good for snatching and bad for ring dips.  Ring dips felt really hard today, and never got 2 reps at +15, which has been a safe bet in previous weeks.  Hitting the proper depth really makes a difference, haha.  Forced myself to only take 0:15 between the rope climbs, which is a huge improvement.  The second climb on the last set was the only one that slowed/didn't feel great at the top, but then it was done.

Haven't done row sprints in AGES.  Felt like I was just pulling the shit out of it, and it was over before it started to hurt.  Felt totally recovered between.  Not sure if those are good scores or not... but also not sure if I could have gone any faster.  Took a few pulls to get into the 1:30's then just held on.  Used a new black rower, damper at 6.  

Saturday 31 May

AM weight @ home: 170.3

PM weight @ gym (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch, build to a max
B. Snatch-grip deadlift, 3 x 5-7, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 3 x 1-2, 20X1; :30 rest
C2. Ring dip, 3 x AMRAP (-1); :30 rest
C3. Bar dip, 3 x AMRAP (-1); :30 rest
C4. Rope climb, 3 x 3; 3:00 rest
+
Not for time:
60 abwheel roll-outs, slow & controlled

AM
complete

PM
A. 125, 130Fx3, 127Fx2
B. 115(7), 130(7), 145(4)
C1. +10(2), +20(2), +25(1)
C2. 4, 3, 4
C3. 6, 5, 4
C4. complete
+
complete; 4 x 15

AM session fun and easy, except left shoulder is starting to feel like the right one did a few months ago - so far, only bothering me on the side planks.  HS walks, TTB, snatches and dips all totally fine.

125 flew up easily; couldn't get under 130; got under 127 on the first try but it was way out in front.  So frustrated.  SGDL were fine; should have gotten a couple more reps at 145, but lost the hook grip on one hand.

Saturday 24 May

AM weight @ home: 169.4

PM weight @ gym: (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch from blocks (mid-shin), build to a max
B. Clean-grip deadlift, 5 x 1-2 w/drop from top; 3:00 rest
C. Weighted ring dip, build to a max
+
5 rounds for time:
10 bar dips
2 rope climbs
+
Not for time:
50 abwheel roll-outs, slow & controlled

AM
complete; fun and easy, could have done this all day

PM
A. 120, 125Fx3
B. 235(2), 255(2), 270(2), 280(1), 280(1)
C. +25 (199) 



+
15:28
+
complete; 5 x 10

Used just the rubber tops of the blocks for mid-shin height.  No fails through 120.  Chelsea Kyle confirmed that all my snatching problems are mental, and said form looked great through 120.  Getting frustrated...

Deadlifts were heavy.  Tried to pick up 280 for the second rep on the 4th set and couldn't get it off the ground; didn't even try for two reps on the 5th set.  Max CGDL from a year ago was 285, so this is upsetting.

Totally fucked up on the ring dips.  Built up to +45lbs easily, and since it would have been a significant PR, decided to video (I almost never video anything, and lo and behold, it's quite enlightening when I do...).  It was very clear that my rep at +45 was not even close to being deep enough.  So I filmed a few reps without weight, and confirmed that I can go deep enough, but I can't tell while I'm doing it if it's good or not.  So then I tried +45 again with video, and again it wasn't deep enough.  Then I failed an attempt at +45.  Then I tried with +25, and still wasn't deep enough.  Then I finally got one at +25 where I think my shoulders are below my elbows, but just barely (video above).  Shoulders felt extremely tired by this point, so this was my final attempt.  I don't believe any of my previous weighted dip numbers, and have erased them from my log.

Shoulders were fried going into the bar dip/rope climb piece.  Also videoed a few bar dips to confirm depth.  First set of dips broken 5/5, then 4/3/3 for the remainder.  Had a hard time trying to go any faster, since I knew I'd be staring at the rope for 0:30 x 10 anyway...

Saturday 10 May

AM weight @ home: 172 - you have GOT to be kidding me.  Seriously?? 
PM weight @ gym (including belt): 176

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 25m bear crawl + 3 strict toes-to-bar

PM
A. Squat snatch from blocks just above knees, build to a max
B. Clean-grip deadlift, 3 x 3-5, 31X1; 3:00 rest
C1. Ring dips, 6 x 1-2, 20X1; :10 rest
C2. Bar dips, 6 x 3-5 unweighted; :10 rest
C3. Rope climbs, 6 x 2; 2:00 rest
D. Abwheel roll-outs, 3 x 12 slow & controlled; rest as needed to ensure quality reps


AM
complete; strict TTB were pretty easy

PM
A. 115 (105, 115Fx4, 110, 115, 120Fx3) - used the second smallest block
B. 205(5), 225(5), 245(3) 
C1. +10, +15, +20, +22.5, +25(1), +25(1) (201 - PR)
C2. 5 across
C3. complete
D. complete

That's a really awkward position to snatch from... the blocks may not have been at exactly the right height - the bar was just above knees when standing straight, but when I bent them a little to set up at the bar, it was more at the top of my kneecap.  

Thumbs were the limiting factor again on the CGDL.  Feel like my thumbnails are ripping off.

Dips felt really strong, and bar dips felt very easy.  Had a really hard time with the rope climbs.  Did the first one exactly 0:10 after finishing the bar dips, but then rested at least 0:30 before the second climb.  On all subsequent rounds, was not able to start the first rope climb 0:10 after the bar dips (definitely 0:30 or longer just staring at the rope), and always rested another 0:30 or so before the second climb.  At one point in the 4th or 5th round I almost started crying thinking I did not want to climb the damn rope any more but I still had several to go.  I don't know why I've developed this weird fear of them, but it really sucks.  Jeez, I'm having anxiety just writing about them.  Keep 'em coming.

Saturday 3 May

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 3 kipping handstand push-ups + :30 FLR on ground

PM
A. Squat snatch from blocks mid-thigh, build to a max
B. Clean-grip deadlift, 3 x 4-6, 31X1; 3:00 rest
C1. Ring dips, 6 x 2-3, 20X1; :60 rest
C2. Strict pull-ups, 6 x max, 21X0; :60 rest
D. Abwheel roll-outs, 3 x 10 slow & controlled; rest as needed to ensure quality reps

AM weight @ home: 171
PM weight @ gym:  175 (including belt)
(WTF?)

AM:
complete; 500-650 cal/hr; all HSPU and FLR unbroken - HSPU felt fantastic today! (blue gymnastics mat)

PM:
A. 120, 125Fx2
B. 185(6), 225(4), 225(4)
C1. +5(3), +10(3), +15(3), +20(2), +20(2), +20(2) - PR
C2. 4, 4, 3, 3, 3, 3 - all pronated grip
D. complete

Felt a million times better today than I did on Thursday.  Haven't snatched off the blocks in 2 years, so that was interesting.  Using the biggest block is just about the right height.  CGDL limited by thumbs only - probably would have been able to get 4 reps at any weight between 205-245, but hanging on for a 5th or 6th at that tempo wasn't happening today.

Ring dips and strict pullups felt solid (even though I've gained 2lbs in the past 2 weeks...wtf?).  That's a HUGE improvement on ring dips since the last time I did them (May-June 2013).  Stuck to tempo on the ring dips, but had a harder time on the pullups - I think I was going slower than 2 seconds on the way down, and on the last 2 sets hung at the bottom for a little more than a second before the 3rd rep.  These were  much harder doing pronated grip - usually do mixed on these.  Don't know why I felt like doing them pronated today.

First time using the abwheel.  Had a death grip on it, and felt like my arms were shaking more than they should be.

Solid day!

Oh, and I'm going to keep a food log until the next time I have to weigh myself.  Because that was mildly upsetting.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Lunch
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocado - Californian, Raw, 84 g	135	7g	12g	2g	0mg	3mg	1g	6g
Trader Joe's - White Jasmine Rice, 1/4 cup - Dry	160	35g	0g	3g	0mg	0mg	0g	0g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Kirkland - Ground Sirloin Beef Patty 1/3 lb, 1/3 lb	330	0g	23g	30g	100mg	80mg	0g	0g
Sweet Potato - Sweet Potato, Raw, Unprepared, 180 g	156	45g	2g	2g	0mg	123mg	9g	5g
Snack
Trader Joe's - Non Fat Cottage Cheese, 1 cup	140	10g	0g	28g	0mg	780mg	10g	0g
Strawberries - Raw, 5 medium (1-1/4" dia)	19	5g	0g	0g	0mg	1mg	3g	1g
TOTAL:	2,000	180g	79g	167g	260mg	1,387mg	28g	21g

Tuesday 4 June

sleep: 10pm to 6am (alarm)

630am: cardio/skill session
8am: eggs, rice, avocado
1130am: tuna, avocado, bell pepper, acv
230pm: cottage cheese and strawberries
430pm: opt-she
630pm: progenex with coconut water
730pm: chicken, sweet potato, rice

calories: 2095
protein: 168
carbs: 263
fat: 44

-----

AM:
10:00 double under and hspu practice
+
0:30 AirDyne @ 50%
0:30 AirDyne @ 85%
x20

PM:
A. Push jerk; 5 reps on the min for 10 min – moderate load TnG
B. Weighted chin up clusters 1.1.1.1.1×5; rest 15 sec/rest 3 min
C. Bent over barbell rows; 3-4×3; rest 2 min
D. Weighted dips; 1-2×5; rest 2 min

A. complete with 95lbs
B. all sets +5lbs
C. 105, 110, 115
D. +10, +15, +20(1), +20(1), +20(1) (PR+5)

Finally got a couple of sets of consecutive hspu this morning.  I used to be able to do these... not sure what happened.  Push jerks felt good today - perhaps 95 was a little too easy.  Weighted chin ups did not feel good - the first 2 reps of each cluster were fine, but the last couple of reps were a struggle.  Ring dips felt really good - happy with how these are progressing!

Tuesday 28 May

sleep: 1030pm to 530am (alarm)

6am: z1 run
7am: eggs, rice, avocado
10am: green smoothie
12pm: tuna, avocado, bell pepper, acv
430pm: opt-she
7pm: progenex with coconut water
8pm: chicken, rice, sweet potato

calories: 2182
protein: 171
carbs: 291
fat: 40

AM:
z1 run: 2.58 miles in 31:47 = 12:18 pace

PM:
A. Push press x5/Push jerk x5/Split jerk x1; rest 3 min x6 complexes
B. Weighted chin up clusters 1-2x6; rest 3 min
C. Bent over barbell rows; 4-6x5; rest 2 min
D. Weighted dips; 2-3x5; rest 2 min

A. 85, 95, 105, 110, 110, 110
B. 5(2), 7.5(1), 7.5(2), 10(1), 10(1), 10(1)
C. 94, 104, 109(5), 109(4), 109(4)
D. 5, 10, 15(2), 15(2), 15(2)

Running was rough this morning.  Not feeling recovered from Murph, and took quite a few 100m walking breaks.  Afternoon training session was also rough - arms are super sore, and had a really hard time with the weighted pullups (even unweighted warming up felt much harder than usual).