Even though it was disheartening to squat so light, it was such a relief being able to squat without pain.

I really hope this shoulder thing is not serious. I am benching and pressing more than I have since college (over 10 years ago). I'd hate for my progress to regress from not being able to bench. At least I was just about to do a reset.

Didn't read your white log but what part if your hip hurts. Mine was pretty bad and cha had me do some stuff with a voodoo floss band and it helped a lot. Maybe ask him for advice

Thanks Weasel, I'll ask.

8/4/13

200 Double unders for time: 6:16

I only did cardio once this week, and I was too lazy to go to the gym, so I figured "Why not do some double unders?" I was initially going to do 500. It seems like a feasible goal as I did the first 46 unbroken. Then it went downhill quickly. As anyone that is not good at double unders can attest to, once you get irritated from constantly screwing up, it's best to take your jump rope and go home.

200 in just over 6 minutes isn't bad at all. 46 unbroken?

I don't know if I would shoot for some super high number of dubs personally. I've had Achilles pain before when I went bananas with the volume that took 6+ months to heal, so I try and remain extra cautious when it comes to any plyo-type activity.

I think I learned that lesson today. I can now see why when double unders are included in WODs that they are for 20-40 at a time. My wrists were surprisingly tired after the first 75.

8/6/13

"Helen":

3 RFT:
400m run
21 KB swings @ 24 kg
12 Pullups

13:10

No lifting yesterday due to staying at work late and feeling like crap. I'm really psyched about going for my deadlift goal tomorrow.

Gl, what are you hoping for on the dl?

315x5 FTW. Doing that weight for me is like how you did 365x3 today. My 1RM for deadlifts was 315 less than a year ago. It's incredibly satisfying to see such a substantial increase in weight in such a small period of time.

8/7/13

Press: 122.5x5x2, 122.5x5
Weighted chins: BW+20 x 6, BW+12 x 6
Power cleans EMOM: 135x1x3, 145x1x4
Deadlifts: 315x3

Really weird workout. I thought I could get six reps on my AMRAP set for press, but the weight got abnormally heavy after the second rep. All weights after that felt heavier than usual.

On my last rep of power cleans, I must have breathed out while shrugging the weight up. As a result of letting my core get loose, my lower back felt precarious while doing deadlifts. I had a difficult time keeping my chest up after the first rep at 315. I think my poor performance was a combination of realizing I was deadlifting three plates for multiple reps for the first time ever and my back not feeling up to par. I have a feeling when I get back up to 315, I will get five reps.

pulling 315x3 is still great progress considering this was your max not long ago. good job!

ETA: If you're concerned about form, take video and review it yourself and post it up on here. lots of people give good form advice. The DL is one of the lifts I am most cautious about and probably video it more than any other.

Thanks! I think I will take video next time I do power cleans for sure. I might as well do deadlifts too while I am at it.

8/9/13

Bench press: 165x5x2, 165x9
Kroc rows: 85x18 each arm
Squats: 190x5x2, 190x7

Then: 500m row, 25 burpees, 500m row--->6:30

Since I just hit a reset with bench press, I thought it would be a good place to try and learn leg drive.

I've learned what causes me discomfort during squats: bouncing into and out of the hole. After this epiphany, no more pain. I just wish I could squat what I did a month ago.

8/12/13

Press: 125x5,5,5 (I am pretty sure 125x5 is a PR, much less doing it for three sets)
Weighted chins: BW+20 x 6, BW + 12 x 6
HBBS: 195x5,5,7
Face pulls (on the wrong machine): 30x10, 42.5x10

So apparently I have been doing HBBS with LBBS form. I have been shoving my butt out at the start of the lift and then descending. I made sure to do knees out first, then sit back today. No pain in my hips during squats, but god are they in agony between sets. I was having a lot of trouble keeping upright on my last set. My last rep looked like a good morning. I think I am going start doing good mornings after squats from now on.

8/13/13

Tabata (8 rounds of each exercise; each round is 20 seconds on/10 seconds off):

Pullups
Pushups
Situps
Squats

Total: 287

I could feel it in right hip in round 6 of squats. If I feel pain when doing no weight, I doubt it is a good idea continue squatting on GSLP. I am going to take a couple weeks off from squats again. In the meantime, I will work on my core and back so that I don't do good mornings when I squat.

8/14/13

Bench Press: 167.5x5,5,8
Pendlay Rows: 155x8,8
Power Cleans EMOM: 135x1x3, 145x1x3
Deadlifts: 280x9

I recorded my last power clean and my form needs work. The bar shoots away from my body after it gets to my waist.

Google mdusa clean analysis. Glenn Pendlay has a really good youtube video where he breaks down some of his athletes' cleans. Obviously, you're not doing a full clean, but it's well worth your time watching.

This sounds identical to what caused my hip 'pop' that I'm now having to recover from. I didn't actually know you weren't supposed to shove your butt out doing HBBS, I've been doing this ever since I started them!!

Gl recovering, let me know if you find good stuff that works. So far dynamic exercises and rolling IT band work best for me. Haven't really got voodoo band stuff going, going to get on that ASAP

PoW: Thanks for the tip. I'll look into it by next week.

michty: Best of luck to you as well! I will let you know if what I am doing winds up working.

8/16/13

Press: 127.5x5,5,4
Weighted chins: BW+20 x 6, BW+12.5 x 6
Good mornings: 45x10, 55x10, 65x10
Kneeling abs: 50x20, 65x16, 80x14

10 min. AMRAP:
5 burpee box jumps @ 24"
15 KB swings @ 50 lb.
30 double unders

3 rds. + 9 KB swings

What I would give to have another chance at 127.5x5x3 for press. The fifth rep on the third set was so close. Press was the last exercise that I did not reset in. I guess the real progress begins now.

8/19/13

Bench press: 170x5x2, 170x7
Kroc rows: 85x20(l), 19(r)
Hammer Strength crunches: 60x13, 60x10x2
Back extensions: BWx15, 10x15, 25x12

Crap workout. Based on all the people that use an ab roller, I think I will start doing those instead of the crunches I did today.

8/20/13

Snatch pulls: 95x5, 115x5x2

21-15-9:
KB snatches @ 24 kg
24" box jumps

6:40

8/21/13

Press: 112.5x5x2, 112.5x7
Weighted chins: BW+20 x 6, BW+12 x 6
Power cleans EMOM: 145x1x6
Deadlifts: 285x7
Face pulls: 50x10x2, 60x10

I think I will start working on my power clean and jerk technique on Saturdays from now on. I need to do high volume with low weights to work out the kinks of those lifts.

resetting the press?

I agree, higher volume at submaximal weights is helpful to figure things out. Extended warm ups with just the bar are very helpful too.

Yeah, I thought a reset was in order, even though I was so close to getting 127.5x5x3. Thanks to the reset, I imagined I could get hit 9 or 10 reps on the AMRAP set. That dream came crashing down as I struggled to get five in the first two sets.

I think I am going to do a workout similar to one I remember Evoken posting within the last couple of months on cleans and jerks. I'll record myself while doing the exercises and watch afterwards so I know what cues to work on for each set.