Oh and I like your title, very apt

hanlonsk wrote: »

Ok, I give up. I still have no lifting to report, but I miss you all. So, I made us a June home. So umm where are you guys? How are are you guys?

hah. i like the title too, and i'm s o glad you're keeping up the connection . . . plus, sorry

i just don't get around to it. i'm doing bridges when i have a moment and when the bum bothers me, but lifting isn't a thing. i go to work at 7-ish, leave at 4, go to the hospital and collect my dad, take him back at 9ish and get home after that. somewhere, at some point, he'll either get back to his house or come live with me here, and then i'll be able to abandon him and get myself back to the gym.

miss you guys too. i hope lots of people report whether they're lifting or not.

Not as gruesome a session today (I think today and tomorrow are meant to be more active-recovery/mobility than metcons).

I started with some box jumps (not on the program). 18'. 5x5. Taking as much rest as needed between sets, AND reps. Wanna make sure i don't trip up. Plan is to get to 5x10 without tripping before going back to the 20' box.

18 min AMRAP
- Turkish get-up x3/arm (25lbs DB)
- Front Rack Walk x100ft (2x35lbs DB)
- Farmer's walk x200ft (2x35lbs DB)

I got 4 rounds in with 2s remaining. Grip was giving in at the end. Shoulders were blowing. Especially the left shoulder. There is still work to do on keeping it in-socket under heavy load -- which is why this set-up is pretty good, IMO

8 rounds of 20s work/10s rest of each (alternating)
- hollow hold
- superman hold

Some stretching and neck strengthening

Then some double under practice. I got 12 and 8 unbroken. No PR today, but I'm happy with my overall progress

Fuargh! Another deceptive set-up. Although I couldn't have known because the first time I ran through this program, I had misunderstood the instructions a bit xD

Some mobility work, because important! xD

Push-up unbroken descending ladder. Point was to start at 10, but my No-Matter-What set is up to 9 and that was my max a week ago, so I started there. It took about 7 minutes to get down from 9 to 1, while resting enough not to miss reps.

then 15 min AMRAP of
- 5 KB windmills / arm
- 5 KB Goblet squat with a 15s pause at rock bottom

(my mistake had been to note these as 5 KB goblet pause squats AND THEN a 15s rock bottom hold. Makes a HUGE difference to pause 15s on EACH rep!)

sheet wasn't specific about the windmills, so I did the odd rounds with ground loaded and my 35lbs KB, even rounds with a 20lbs DB, top-loaded
Goblet squats weren't too bad on the first set, but I did end up "resting" my elbows on my legs in a few of those reps. Towards the end my lower back was completely blown out and I couldn't prevent myself from collapsing forward. So, uh, work to do. And hey, if any of you have an issue with "good morning" squats, this may be an accessory worth adding in

Now I needa shower and get my *kitten* to work. Such a slow morning. I'm exhausted this week. Need moar sleep. Tomorrow will either be a rest of light run day, depending on the weather and how I feel. 1 week in and I've already added 2 extra rest days xD Oops.

hanlonsk wrote: »

I ran yesterday, does that count?

totally counts. like i got back to bike ride and that counts as well.

i got to get down and physio though. except my dad's out of hospital (yay) and has come to stay here. and yay on that too, except i need the side of the couch that he's occupying to do my hamstrings

nice krok. PUSHUPS. yee hah.

i . . . didn't do anything. drove my dad a 100km round trip to see family and ate a big lunch in between. totally worth it though. seriously.

Took an actual rest day yesterday and all I did was a warrior routine on ROMWOD. zomg 2x3min frog + 2 min half seated frogs. My adductors... Haha.

Back at it today, although still quite sore. I haven't managed to sleep well in a long, long time.

Tried to practice double unders and still kept whipping myself, so filmed it and figured I'd analyze later.

3 min AMRAP - 1 min REST
- KB 1 arm snatch @ 35lbs : 51
- KB Goblet Squat : 47
- KB 1 arm clean & press: 41

Then 4 rounds for time of
- 10 hanging knee tucks (strict)
- 30s hollow rock hold
- 30s side plank on each side

Took about 11 minutes to get through it.

Then I wanted to do a KB Rx but the last one left from week 1 was the 3kb snatch into burpees. And i wanted to barbell snatch, so I modified it a lil.

3 min AMRAP, 2 min rest, 5 min AMRAP
- 3 barbell power snatch @65
- 6 burpees over the bar

I managed 2 rounds and 4 burpees in 3 min, then 4 rounds and 1 snatch in 5.

Then watched that double under video as I was determined to try and figure out why I kept whipping my leg and head. As it turns out, my right hand was always quite a bit lower than the left. The rope is a bit short, so being lopsided left me absolutely no room to jump more than once. I think I was compensating a bit when my neck was hurting and the reflex stuck a bit. I was able to string a few 5s, and then 18 in a row at the end of my workout after correcting that, so I have high hopes for when I get my new wodnation heavy rope

Think I'll sleep in and rest again tomorrow. Body's just a bit too beat up lately

(Slinking back in as if I haven't fallen off the wagon 17 times already...)

Anyhow, back to lifting!
Squat - 3x5 at 85 lbs
bench - 3x5 at 55
row - 3x5 at 55
shrug - 3x8 at 55
skullcrushers - 3x8 at 32lbs
barbell curl - 3x8 at 37 lbs
good mornings - 3x10 at 55

I've been skipping the things I don't like. My pull up bar sucks and hurts my hands so I have been skipping negative pull ups and hanging leg raises until I get back in the habit of lifting for more than a couple weeks. The good news...I am buying a cable attachment for my power rack, so I can do lat pulldowns and my beloved cable crunches again!

Anyhow - why I am back...I am back to playing derby, and rock climbing again. Finally starting to feel like myself of 2 years ago, pre-concussion. I have 35 lbs to lose still, but I'm going in the right direction now. My brain oscillating between "I have done this before, I can do it again", to "I can't believe I have to do this again ". But at least I am not getting tired walking up 2 flights of stairs anymore.

Today’s workout

Squats 47.5kg 5x5,
Bench 37.5kg 5x5 40kg x 4,
BO row 35kg 5x5

Deadlift 50kg x 5, 55kg x 5, 60kg x 5 & 65kg x 5,

Assisted dips (band) 3 x 10,
Pull ups (band assisted) 3 x 10

Break from 5x5 training did me well - much better strength than my last attempt

Phew. Not enough sleep. Today was HARD

Started off with bumper box jumps. Worked up to 17' x6 rebounding, so not too shabby. Almost tripped once, but good thing about bumpers is they don't tear up your shins if you miss (and it was a minor stumble at most). I worked in some rope jumping with the new rope (which I cut way too long, for once xD) and a set of 12 unbroken push-ups (but maybe I shouldn't have xD)

Then EMOTM x20
- Odd: 10 2KB Front Squat (30lbs KBs)
- Even: 10 american KB swing (40lbs)

The front squats got ugly, fast. Swings weren't too bad, but did keep my heartrate up. But the kicker was, only 2 mins rest into 100 push-ups for time (8 min CAP).

I got 28 the first 4 mins, 27 the 2nd 4. For a grand crap total of 53. Couldn't string more than 3 together. I was just so beat up from the previous 20 mins of work I basically recovered as I went along, but my muscles kept getting fatigued. It was a long 8 minutes. Ugh.

Tomorrow's not supposed to be a rest day, but I'll just have to take it as such. I'm underecovering, as they say xD

Oops, forgot to check in Saturday.

Squat - 3x5 at 95 lbs
BP - 3x5 at 60 lbs
Row - 3x5 at 60 lbs
Barbell shrug - 3x8 at 60
skullcrushers - 3x8 at 37
Barbell curls - 8,8,7 at 47 lbs
Good mornings - 3x10 at 60

Bad news - my cable attachment won't be in for a few weeks Boo.
Good news - I am lifting around the same weight now that I was 2 years ago, so my strength is coming back fairly quickly. If only I could see weight loss progress this quickly...

soooooo . . . probably a month ago now, i vaguely remember this counsellor bending my ear about how it was 'CRUCIAL' for me to have/do something 'for me' on the regular, or else i'd crack up. not that i was arguing, but a cast of thousands seems to have no useful ideas as to where i was supposed to dig up the time to do that . . . #bitter.

point being though, my sister is in town this week. and when i got home from work i persuaded the whole triad of us to make a bus trip to the community centre. where my sister hung out with my dad in the library, and i got to . . . go lift.

it was so great. seriously. it's just one session and i may not get to do others for who knows how long, but i'll just take the one session for the so-nice thing it was. i'm still plugging away at my overhead press, still the only thing that i actually do on anything like a regular basis. but i was in an actual weight room with actual weights and doing an actual workout, so i supersetted my 8x3 hepburn presses with 5-rep sets of 'deficit' deadlifts. meaning, how the mighty have fallen, i just deadlifted using the same bar with the same nickel and chip plates, which is way low to the ground and weighs 45 pounds.

they felt like i was deadlifting though. and i tried to slow down the negative, because eccentric loading is supposed to be so good for the tendon problems.

2 days of craptastic gym sessions where I got out nearly crawling as opposed to energized like usual. My sleep's been awful. It shows.

Yesterday was supposed to be PR town. I spent 30ish minutes warming up all 3 lifts and doing some bodyweight stuff, then on a running clock with 10 minutes for each, work up to 1RM of:

- Front Squat: 125x2, 145x1, 165x1, then
........ 175... no, that's my previous PR, 177.5... if I got 177.5, I can do 180...
I failed 180.

- Strict OHP: 75x2, 85x1, 90x1, 95x1, 100x... nothing. It barely moved past my nose. My left shoulder doesn't push its weigth around much anymore. I *did* push press that 100 for prosperity or whatever though.

- Deadlift: 185x2, 205x1, 225x1, 235x1, 250x1

For a grand total of 510lbs. And while those numbers may look pretty decent to some, for me they are a regression compared to the last time I did this workout 2 years ago (I'd gotten 175/100/270 = 545). You'd think in 2 years I would've made *some* progress. But no. I just keep spinning my wheels and staying in the same spot, or getting worse. *sighs*

As for today, I wanted nothing with waking up but i still dragged my butt to the gym.

EMOTM x20 -> 2 DB complex @ 25lbs
- 1 power snatch
- 2 deadlifts
- 3 hang cleans
- 4 front rack squat
- 5 push press

Was limited on this by the push presses. (See above comment about my left shoulder). first 5 mins were okay, then it started sucking pretty bad xD Anyways, I got through it.

Then a 10 minute to get 3-5 rounds of
- 6 walking lunges/leg with OH KB hold
- 6 ground weigthed windmills
- 12 plank knee tucks/side

Used a 20lbs KB and could barely hold it up for all the lunges xD I got 3 full rounds (split up in an odd way, I guess? Eh), and added 3 1 arm overhead squat / arm to round out the 10th minute.

Did some double under practice, still sucked. My push-ups unbroken were 12 with getting stuck at the bottom of #13 yesterday, and 10 with the same crap happening today. I'm just not meant to progress right now.

I'm near calling it quits for a while. But I have 2 OCRs coming up and I don't wanna miss 'em. I paid for those! Ugh. As much as I'd like to say I don't care about strength that much right now cuz my conditionning is more important.. It still stings to see myself regressing all the time. There's no way around it.

And I'm sure if you'd given me a full week of more than 5h of sleep a night the story would've been a bit different, but still.

on to 50 pounds for a new hepburn phase of the overhead press.

that's pretty much all my news. took my dad to lift club with me, though :P to me it seems cruel and unusual treatment because he just sits in the corner next to the boom box, but he says he doesn't mind and it's 'interesting'. plus, he likes the people in the club and that's a good reflection of both sides of that.