Upswing

Early morning

AMRAP 7 minutes
5 burpees
10 Deadlifts (80)
8 rounds

AMRAP 7 minutes
15 Double Unders
10 OH Lunges (35)
5 High Low Planks
6 + 20 rounds

AMRAP 7 minutes
15 Box Jumps
10 OH Presses (55)
5 Plank Jacks
7 rounds

Early afternoon

Short trail run with Chris and Paul this afternoon. Runs like today make you realize that you're body doesn't always perform like it's indicating it might. After this morning's workout, I was doubting running, but wanted to hit a certain weekly mileage total. Fearing my legs would quickly fill up with lead, I decided against better judgement to venture out onto the trails. The monsoon-like conditions had left the quarry and nature preserve a veritable swamp-fest. My "jump-right-in" mindset over the past few days came in pretty useful, as entire stretches of trail were submerged in over-flowing creeks and mud that surged almost up to my shins in a few instances.

Honestly, it was the best run all week. My legs felt better than they have in forever during a run. When you factor in this week's activities, I would say that I'm finally on the upswing of what has been almost a year-long cardiovascular depression. Maybe it's too early to make that call. Maybe I should knock on wood before my long run on Sunday. But it just feels good to feel good about running again.

Strength

Purely a strength day today. I have a feeling that the difficulty I'm having with pullups compared to months ago is the decrease in other back-related exercises. Namely, deadlifts, chinups, etc. Similarly, my HSPUs and bench presses have been lacking lately. Not rocket science, but worth noting.

Today:

Deadlift 5 X50%, 4 X 60%, 2 X 70%, 2 X 80%, 2 X 85%, 2 X 87%, 2 X 2 X 90%, 10 X 60% (touch and go)
Loads: 175, 210, 245, 280, 300, 305, 315, 315, 210

Situps 5 X 20

Dumbbell Shoulder Press 5 X 2
Load: 120, 130, 140, 140, 150 (failed second rep, had to push press)

Bent Over Row (reverse grip) 5 X 5
Load: 120, 130, 140, 140, 140

Dips 3 X 10

Workout comments: I was working off an old Deadlift PR of 350. But with my difficulty with 315 I could tell my old PR is long gone. Dumbbell shoulder presses should have been lighter, as I wasn't supposed to max out on the last set. Had some difficulty getting them to shoulder level using a hang clean, but a normal power clean was better. Overall a good day. I'm sure I'll be wrecked tomorrow.

Strength, Aegon loop

Pullups 10, 13, 8, 10 (assisted)

Squats 4 X 5
Load: 195

Dumbbell Presses 4 X 5
Load: 110

Headed out with Paul R. today on an Aegon loop. On the way over to the fitness center it seemed as though the weather was breaking and we would have a dry, 60 degree run. All that changed in the span of 15 minutes. A little drizzle was falling as we walked out the door, which quickly progressed into a downpour. On the way down the GVP and only flat road, the 40+ MPH wind and rain was right in our faces and I quickly learned how to run while staring straight down at my feet. This went on for about a mile, before we turned off Flat Rd. Miraculously, the wind and rain abated and we were left with the puddles and curb streams as the only remnants of the rain.

I've never been through the Aegon corporate park before. It looks like a building from the 70s. Tough to say what actually contributed to that assumption: maybe it was the dark wood siding combined with the dark green pine trees and the soft brown of dead pine needles. The site closed down and the parking lot was empty, but there is nice route that winds all the way around the perimeter. At one point I noticed a few beer cans and Paul mentioned that he had made his way off the trail and into the parking lot only to stumble across a car rocking back and forth on its axles. Seems like Aegon is now the place to party.

My legs were feeling pretty sore from yesterday, having to run in my Asics Cumulus from about 2 years ago (my other pair were soaked in the recent rain). Had to run in them again today, but my legs felt a bit looser than this morning. Hopefully they won't be too sore tonight.

About 4 miles in 32 minutes.

Strength, Basketball

Early afternoon

Pullups 9, 12, 9, 9, 11
Dumbbell Presses 4 X 5
Load: 110, 120, 130, 130

Cleans 4 X 3
Load: 140, 150, 150, 160

Incline Situps 4 X 15

Evening

Basketball. Two days, two wins. Played pretty well. Although we finally had a few subs during the game so everyone could stay pretty fresh.

Workout comments: I don't know what it is. A few months back I remember being able to easily do 4 X 10 pullups or chinups. Since starting this 50 pullups program, I've seen some improvement, but it also seems like I'm struggling with every set. I'll see how the next test goes before making a decision, but it has me stumped.

Presses were tough, but I haven't really done them in a while. I imagine the high reps I was able to do in HSPU were because of all the bench pressing I was doing. Not sure if I want to get back into this fully or not, but I guess at least once a week for each exercise is good enough for now.

Strength, Tabatta Bike

Early afternoon

Pullups 7, 10, 6, 6, 10
Squat 5 X 3
Load: 195, 215, 225, 235, 245

Clean and Jerk 8 X 2
Load: 120, 130, 140, 140, 150, 150, 160, 170

Weighted Reverse Lunge 3 X 10
Load: 80, 90, 100
Dumbbell Press 3 X 5
Load: 55, 55, 65

5 minute WU and CD
Tabatta Bike

Workout comments: Cleans felt pretty good today. Starting with lower weight and gradually working up to heavier weights builds confidence in form. Squats felt tough but not overly strenuous. I'm keeping with a lighter lifting regiment at least for another week to make sure my knee is OK.
Body: Some soreness in my knee, otherwise all OK.
Sleep: About 7.5 hours.

Running, Another Double Metcon

Early afternoon

2.8 miles in 27 minutes

5 Rounds for Time

10 Plank Jacks

10 Straddling Depth Jumps

10 Burpees

10 Situps

10:27

3 Rounds for Time

30 Reverse Lunges (45#)

20 SDHP (45#)

10 Shoulder Press (45#)

Workout comments: I'm starting to feel some real soreness in my glutes the past few days. I also attempted some pullups today and while I still had over 10 on the first round, I could tell that there was no way I was going to sustain that 4 times. I guess the 2-3 weeks I took off from lifting weights is starting to catch up to me. After the long run this weekend I'll try to incorporate it back into the schedule, with more emphasis on cleans, jerks, and possibly snatches, since my shoulder has been feeling awesome lately. Other than a long run once per week, my running is going to have to mainly take the form of bi-weekly basketball games. I don't think I'm going to have any time with two classes per week.

Early afternoon

Deadlift 4 X 5
Load: 265

Chinups 4 X 10
*Supersets

Shoulder Press (Barbell) 4 X 5
Load: 135, 145, 145, 145

One legged Squats (using a towel for balance)
4 X 7

Swimming Intervals

3 X 200
60 seconds rest not varying more than 5 seconds from original time

3:53, 3:58, 3:49

Workout comments: My leg kick is terrible. I made a conscious effort to increase both the force and frequency of this during the last set and it made a noticeable difference in the fatigue in my arms and shoulders. Keeping the legs straight also seems to be the key.

Strength

Early afternoon

Front Squat 5 X 5
Load: 155, 175, 185, 185, 185

Strict Chinups 5 X 10
*Supersets

Bench Press 4 X 5
Load: 195

Situps 4 X 20
*Supersets

Deadlift 4 X 3
Load: 265

Shoulder Press
Load: 130, 135, 135, 135

Hang Snatch Practice 3 X 5
Load: 85

Workout comments: Some soreness this morning in my hamstrings and ankles, but nothing too bad. Pretty good snatch practice session. All I need now is some guidance.

Strength

Early Afternoon

Bench Press 4, 5, 5, 5
Loads: 205, 195, 195, 195

Situps 4 X 20
*Supersets

Front Squat: 4 X 5
Load: 155, 165, 165, 175

Strict Chinups 4 X 10
*Supersets

Deadlift 4 X 3
Load: 260

Dumbbell Press 4 X 5
Load: 130
*Supersets

Metcon

100 Back Squats for Time
Load: 135

9:05

Workout comments: Long strength day followed by short metcon. Broke up the squats into sets of 10.

Cleans, Situps, Press, Metcon

Early afternoon

Cleans 5 X 3
Load: 140, 150, 160, 160, 170

Incline Situps 5 X 15
*Supersets

Barbell Press 4 X 5
Load: 120, 130, 140, 140

Metcon

AMRAP in 10 minutes
400m run
10 DB Thrusters (right arm) 45
10 DB Thrusters (left arm) 45

3 full rounds, plus I just missed finishing the 4th 400m. I finished the run anyway and finished in 10:21.

Workout comments: Surprisingly good feeling on the run. Set the treadmill at 6:30 pace, and this wasn't too difficult. Cleans were also a shock, although I'm still hesitant to increase the weight much more for fear of dropping it in the fitness center. Really need to start looking for my own set.

No soreness today.

Squats, Pullups, Shoulder Press, Short Run

Early afternoon

Squats 8 X 2
Load: 225, 225, 175 for the rest.

Pullups 8 X 4
*Supersets

Dumbbell Shoulder Press 4 X 5
Load: 120

Incline Situps 4 X 20

1 mile run: 9:48

Workout comments: No pain in the right ankle during any of the workout today. Even after the initial warmup, 225 was WAY too much weight for this workout, which crushed all hopes that somehow my fitness had somehow magically remained even after 2 months of lower body inactivity. The run felt a little tough, but mostly because my legs were shot from the squats.

Strength

Early afternoon

Bench Press 5 X 3
195, 215, 225, 235, 235(failed third rep)

Strict Chinups 3 X 10

Should Press 3 X 5
Load: 110

Workout comments: New PR for the 3RM Bench Press. It's been so long since I've attempted a 1RM (245) that I'm really curious about what it might be now. Hopefully something above 260 and I would be happy.

Doctor's appointment tomorrow to see about my foot. Hoping for the best, but expecting the worst. The time since injury now is almost 9 months. I don't think I've ever had any kind of affliciton that has lasted this long.

BP, SU, PU, SP

Morning

Bench Press 5 X 5
Load: 195

Situps 5 X 20
*Supersets

Strict Pullups 5 X 10

Shoulder Press 5 X 5
Load: 135
*Supersets

Workout comments: Bench press and shoulder press were done with normal barbell. Shoulder press and pullups were relatively easy. Time to start increasing the weight.

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.

Bench Press, Chinups, Shoulder Press

Late evening

Bench Press 5 X 5
Load: 195
*20 Situps after each set

Chinups 4 X 10
Shoulder Press 4 X 6
Load: 100, 110, 110, 110

One round of metabolic arm progression for good measure. Wasn't really feeling it today though.

Workout comments: Ahhh commercial gyms. They are superior to my work gym because they offer much more of a selection, a lot more weight, and legitimate squat racks and bench press stations, not just smith machines. Plus they have a pool. But I made the mistake of going last night around 6:30, and virtually every weight station was taken up. I was lucky to squeeze in where I could, but a workout during peak hours here defintely takes longer than when you can move around unimpeded.

A good note is that I always thought that the Smith machine was somehow giving me false results, since the bar is virtually weightless and there really is no work done on your stabilizer muscles. But the last few times I've tried the real bar, it has seemed easier than expected, especially with a close grip. Of course this will all be moot as soon as my ankle heals and I can start running and biking again.

Strength

Early afternoon

Bench Press 10, 5, 3, 3, 3, 3
Loads: 105, 175, 215, 225, 230, 230(failed 3rd rep)

Shoulder Press 5 X 5
Load: 100

Weighted Pullup 5 X 4
Load: 40

Workout comments: Low energy levels today, lethargic towards the end of the workout. Going on almost 6 weeks since any running/biking.

Finished a book yesterday called "What I Talk About When I Talk About Running". The book contains the running/triathlon related anecdotes of a 50-something Japanese novelist. It summarizes his upbringing and events which led to his interest in running, but mainly deals with his struggles with declining race times and ultimate cathartic acceptance of his aging and re-acquainted joy of running. It was a bunch BS. I've often heard that writers/novelists themselves can be very narcissistic and egocentric, which is definitely apparent from this guy's style. He speaks of himself as though he were a part of the elite running community, yet he continually draws near the lower end of the results list. The tone often suggests that the reader has no business even attempting to run (or write a novel) if he/she hasn't realized their talent already. Because that's what it takes to become either, a healthy dose of God-given talent, which essentially can't be learned or taught. Please. It was definitely a struggle to get through this book.

Late Afternoon

Bench Press 10, 5, 5, 5, 5, 5
Loads: 105, 175, 205, 210, 210, 210

Knees to Elbows 4 X 10

Wood Chop 4 X 10 (each side)
Load: 80#
*Supersets

3 X Max Pullups
12, 10, 10

Shoulder Press 3 X 5
Load: 100#
*Supersets

Workout comments: Have been wearing this support boot now for almost 5 weeks to help heal a bone lesion I suffered back in February. It seems to be working well. I still feel a little soreness every now and then, but nothing like I used to be feeling. When it's time to put it on in the morning, sometimes I forget which foot it goes on. That should be a good sign.

Having it on for the past 5 weeks means I haven't been able to run or do anything short of swim and upper body exercises. No I don't look like Popeye. But I have learned the value of stretching and recovery, since I've been focusing on this part of my body for the past several weeks. After the first week I was sure my shoulders would never loosen up. But a few sessions a week with a foam roller will work wonders.

If the doctor says I can gradually progress back into running, I'm going to shoot for an ultra next summer or fall. We'll see about where.

Bench Press, Wood Chop, Chinups, Shoulder Press

Early Afternoon

Bench Press 5 X 5
Load: 205#

Wood Chop (10 each side)
Load: 90? (Malvern)
*Supersets

Weighted Strict Chinups 4 X 5
Load: 30

Dumbbell Shoulder Press 4 X 5
Load: 100
*Supersets

Workout comments: I've been trying this new warmup involving a drill I saw on the CF website. It was designed by Kelly Starrett, and involves taking two lacrosse balls taped together, and placing under the vertebrae while lying on the floor. Take both hands and place them above your head, gently oscillating up and down. Gradually move the lacrosse balls up your back, one vertebrate at a time. The whole drill should take only two minutes.

I was hestitant to try this, but was surprised to find today that my shoulder pain has significantly subsided during warmups on the bench press, and in particular, during the DB shoulder presses. This could be due to my increase in swimming the past week, which could be stretching out my shouders and lats. Or it could have been the decreased weight I used during the shoulder presses. Either way, I'm happy with the results.

Both the bench press and the shoulder press felt easier than usual. It's a different world when you don't have to worry about nagging aches and pains.

Shoulder Press, Back Extension,

Shoulder Press 4 X 5
Load: 130

Back Extensions 4 X 15
Load: 35

Weighted Pullups 4 X 5
Load: 25

Wood Chop 4 X 10 (each side)
Load: 80

Workout comments: Shoulder presses felt pretty tough. Tough to gauge whether I should be reeling back with the way my shoulder has been feeling. I don't think I'll ever be able to obtain a true 1RM, but working them regularly could defintley help with pushups and swimming.

Shoulder Press, Chinups, Back Extensions, Metcon

Early afternoon

Shoulder Press 10, 5, 5, 5, 5, 5, 5
Loads: 60, 90, 120, 130, 130, 130, 130

Chinups 5 X 10

Back Extensions 5 X 15
*Supersets

Metcon
20 Incline Dumbbell Presses (#90)
10 Wood Chops (#80) each side

5:50

One legged squats 3 X 10
Load: 35, 35, 55