Sorry I've been MIA. Not a lot of lifting happened last week. Then some did and I was utterly bummed out with it. And life in general has just been hectic and I am so. effin. ready. for things to go back to normal... Anyways, for a while it was just me in here, so glad to see other people were still lurking!

Alright, let's see.

Last sunday I did my last day of squat program. I think it was something along the lines of 125x10, 135x8 and 145x6. With DB snatches 3x3 @50lbs before the work sets. That was it, but I know I added a bit of my own stuff, although I couldn't tell you what anymore. I wasn't keen on spending too much time at the gym, wanted to go home asap since wife was here, so prolly just a bit of shoulder things?

I was supposed to go back and test my squat 2-3 days later (would've been wednesday), but I just couldn't justify going until i drove her back to the airport. And it was an emotional few days. I didn't sleep well. Things just... sucked (they typically do when we have to say goodbye). So I woke up on friday not feeling great, but thinking a good gym session would make me feel better.

Did. Not. Happen.

Moved 155 for 2. 175x1, 195x1... barely. If felt worse than those beatdown squats from the previous 2 weeks. Moved much, much slower than that 1 single at 195 I'd done about 2 weeks prior. But geez, I wasn't going to let 6 weeks of programming result in absolutely nothing. So I figured i'd done 205 in the past, and surely after all this work, regardless of how crap I felt, I should be able to move 210.

I unracked 225 for good measure. It didn't feel impossible to move 210. Changed the plates back. But my headgame definitely wasn't there. I got out of the hole at the bottom and literally folded over. And I can go with excuses like "I misgrooved and shot my weight forward" or "I lost tightness" but the truth of it is, I didn't have the trunk strength/stability to keep me upright outta there. And since I have been avoiding the good morning squat almost entirely for a long time now, there was no way I was saving that one. It's a good thing I had the safety pins. Usually when I miss, I manage to stay somewhat upright so I can sit the weight back down. This time if I had to drop it I would've had to somehow get 210 lbs (which is basically bodyweight) up over my neck on the way down.

1 miss was enough to get me to unload the bar. Wasn't trying that again.

Then I tried to do some double unders. Figured I'd transition into some more "fun" stuff and try to accomplish somethign with this session, but I was doing so awful with it I ended up throwing the rope across the room at some point and just wanted to cry.

Like I said, head game wasn't there. So I packed it in.

Yesterday went a hell of a lot better. I tried the double unders again. Managed a set of 15 at a 3:1 rhythm (3 singles, 1 double). So yep, that's like 45+ single jumps on top of the 15. Not a bad set at all. Then I tried to string more than 1 together - I usually get stuck at 2. Then some kind of magic happened and I was able to get 5 in a row! If I hadn't be so surprised by having that happening, I think I might've been able to get a bit more? Then again, I also wasn't able to repeat the accomplishment even after resting some, so maybe not. But it did happen and it made the whole session feel a lot better.

I worked up to a heavy squat clean thruster. Think I did 75 for 2 singles. 85x1, 95x1, 105x1, failed at 110 once where the bar got stuck around nose level. Regrouped, tried again and managed to lockout 110lbs. That was the heaviest thruster I've ever done (I mean, every single one above 75 was the heaviest thruster I'd ever done! lol. And they were from a clean grip on the bar, and not the grip I would typically use for thrusters, too!)

Then did some floor presses. Think 45x12, 65x12, 85x12, 95x8, 95x9
3 sets of assisted pull-ups, varying grips. 9/8/7.5

Then yesterday afternoon I went to the park and did
800m run, 15/30/45 assisted row/pull-up hybrid, push-ups and squats (in order, no mixing exercises)
400m + 10/20/30
200m + 25 sit-ups and 25 leg raises
200m + 5/10/15

Took about 35 mins with the transitions from the track to the playground. I'm not mad at it

I am NOT, however, ready for Murph tomorrow. But I may still go to the gym today again and have some fun. Maybe snatches? I have too much anxious energy.

I'd also not been doing my regular romwod and it does make a good difference in how I move in general. I did 2 of them yesterday. My body feels much more like it belongs to me this morning xD

So today ended up being some shoulder stuff, trying to repeat yesterday's DU miracle (didn't happen), ramping up to a heavy set of 5 on deadlifts (did 205 for almost 4 with a double-overhand grip, then 205x5 with a mixed grip) with stability ball push-ups in between (really not a lot of them)

Then some kneeling jumps, kneeling arnold presses, deck squats (which were not pretty, lol) and, uh, some shoulder rehab stuff.

I was gonna get to the snatches, but I wasn't really feeling it. Didn't wanna overdo it before tomorrow, either. So, excuses to not do conditioning. That will have to stop, soon! lol

My gym is finally open! Since it has been closed for two weeks I took it easy this morning:

squats - 5x5 @ 30
pushups - 5x5 on toes
inverted rows - 5x5

I'm finally back into serious programming!

Yesterday: active recovery. EMOTM x10 (1 arm per round, so 5/arm):
- 3 strict KB Press
- 5 KB front rack squat

Used my 35 lbs bell. I also did my ROMWOD at night. Zomg that 4 min half straddle. Me an my no external rotation hips. Ouch xD

Today: Minimalist strength, W1D1
6 min DU practice: ~ 50 jumps, including 2 strings of 7 IN A ROW (not with the 3:1 rhythm.). Wee!

deadlift warm-up 95x10, 135x6, 165x4, 185x2

20 min AMRAP
- 1 deadlift @ 195lbs
- 10 HR push-ups (trust me, none of these were unbroken. I was doing singles and doubles at the end)
- 15 KB Goblet squat (35lbs). 8/7 splits for first 7 rounds, unbroken after

Score: 9 rounds and 7 push-ups
This sucked a lot more than what it looks like on paper. I was DRENCHED at the end.

Then I did a 3 rounds for time (and quality), 10 min CAP
- lying DB external rotation x10/arm (8lbs)
- bear plank KB drags x10/side
- wall ball plank climbers x10/leg
- wall ball roll-outs x10

First rounds to 4:40. Basically same with the 2nd round. I got 7 reps of the ext. rotation at 10 mins and finished the other side.

My left trap is a little angry with me today. I must've slept on it wrong, because it was that way before I even started to warm-up. Gonna give my neck some love after work, for sure.

Well shoot, I tried to edit my previous post and it posted a new one disregard the non-edited one, pl0x. Maybe I should ask for mod powers in here so I can fix these things, lol.