Strength

Early afternoon

Bench Press 5 X 3
Load: 215, 225, 225, 225, 225

Wood Chop 5 X 10 (each side)
Load: 80
* Supersets

Dumbbell Shoulder Press 4 X 5
Load: 100, 110, 110, 120

Pullups 4 X 15
*Supersets

Workout comments: Two great points from today. 1) I noticed almost no shoulder pain during both the bench press and shoulder press, which is usually not the case during these movements. 2) I defintely felt underworked during the kipping pullups today. The last set felt almost too easy. I could have easily knocked out 20. I think most of the benefits have come from simply wrapping tape around the handles. What were they thinking wrapping the grips in smooth rubber? Sweat instantly turns to vaseline on those things.

Last week wearing the boot. Still some minor aches from wearing it, and I'm worried my ankle stability will have surely suffered during the long period of inactivity. If the prognosis comes back with added time out, I'm blowing it off, having received multiple reports from runners with similar injuries stating they simply ran until it didn't hurt anymore. Modern medicine is great, but when the doctor spends less than 10 minutes with you before moving on to the next patient, it makes you question how important your healing actually is.

Incline Bench, Pullups, Swimming Intervals

Afternoon

Incline Bench Press 4 X 5
Load: 135, 155, 155, 155

Kipping Pullups 3 X 15

Swimming Intervals

WU: 5 easy laps

Main: 3 X (50y, 100y, 200y)
*Rest exactly the amount of time it takes to complete each interval.

1. 0:51, 1:45, 3:48
2. 0:48, 1:45, 3:43
3. 0:47, 1:45, 3:44

Workout comments: Oddly, I felt better and more rested on each piece than I did on the previous set. I was pushing pretty hard on the 50y and 100y pieces, and didn't really start to feel my form fail until the 200y intervals. Every so often I catch a glimpse of someone swimming who is either a beginner or just has no idea what he/she is doing. I'm glad I can't really see myself or I would be totally de-motivated. Still, the workout today felt productive.

Bodyweight workout

Late Afternoon

WU: easy 0.5 mile jog/walk to Sutcliffe Park, the home of the awesome fit trail/crossfit training equipment. Went there yesterday and discovered some parallel bars.

Workout:
Kipping Pullups On the minute: 1, 2, 3, 4,...
Failed at 10, more because of the grip and blisters forming on my hands then from actual muscle failure. The bar is pretty thick too, so it makes for interesting later reps.

0.25 mile walking lunges, uneven terrain

11:49

Tried to ensure that my knee touched the ground each time, but I was going over some gravel and stones in shorts. I drew the line there.

100 Parallette Pushups: untimed.

Workout comments: The walking lunges didn't hurt as much the next day as I supposed they might. I'll have to lengthen the duration next time. I need to make one new parallete. One of them seems a bit wobbly, which doesn't concern me during the pushups, but HSPUs are a different story. I glued the damn things together so tightly that there is no way to pry apart the different sections either.