Aidan: I'm super jealous that once you get out of your boot, you have the potential to do a front squat with decent form. I'm not sure what else I can do to improve my t-spine or arm mobility to get into a proper rack position. Maybe one day...

11/12/13

KB swing and burpee pyramid for time:
10-1 KB swing @ 24 kg
1-10 burpees

8:44

The workout called for a 20-1 and 1-20 pyramid scheme, but the shortest time I saw on the board was ~35 minutes. Nooooo thank you.

11/13/13

Handstand holds: :30x2
HSPU w/1 abmat: 4, 4, 6
Weighted Chins: BW+25 x 6, BW+15 x 6
Deadlifts: 225x15
Planks (held for as long as possible): 1:11, 1:06, :56

Don't know what happened from Friday until today, but love the improvement on HSPUs.

Almost got 7 reps on each set of chins. Probably should stopped at six on the first set so I could possibly get seven on the second set.

Deadlifts felt great. No pain in my lower back. Only two more weeks until I get back to normal.

11/15/13

Bench Press: 185x5x2, 185x5
Skullcrushers: 60x12x2
Kroc Rows: 70x30
Squats: 155x8x2, 155x10
Ab Roller: 10, 10, 7

I forgot my 1.25# plates, so I benched the same weight as last time. The fifth rep in the AMRAP felt much better. I would have gone for a sixth rep if I had a spotter.

Right hip definitely tightened up after the second set of squats. I think it was because I was trying to do multiple reps in one breath, causing me to speed up and lean forward at the bottom. I made sure to go one rep at a time during the last set.

Starting Monday, I will go back to GSLPing squats with a starting weight of 165. I hope my right hip will start getting more loose as the weight goes up.

11/16/13

Rotator cuff stuff
Good Mornings: 75x10x2
Barbell Curls: 60x15x2

50 Wall balls
40 Double unders
30 Pushups
20 KB swings @ 24kg
10 burpees

9:52

I could feel it a bit in my lower back when doing a warm up set of the bar for good mornings. The working sets were not a problem. After watching me do a set, someone mentioned that they would not do good mornings because it would hurt their neck. That will serve as a good reminder for me not to have my neck out when doing them.

11/19/13

Handstand holds: :30 x 2
HSPU w/1 abmat: 5, 3, 2
Weighted Chins: BW+25 x 6, BW+15 x 6
Squats: 165x5x2, 165x12
Face Pulls: 50x15x3
Burpees: 12 per set, each set under 36 secs., 1 min. rest b/w sets

So my HSPUs are awful at the regular gym, great at the X-fit gym. It makes me want to go back to doing OHPs again. I might try them again in a month or so.

I could feel my right hip tighten up after the first working set of squats. I did some stretching after each working set and did not have any more problems. I think I will take some video on Saturday when I squat to see if there is any obvious reason for my ailment.

11/20/13

500m row
25 burpees
500m row

6:13 (:17 faster than on 8/9/13)

Double under practice for a few minutes

10 KB swings @ 24 kg EMOM for 5 minutes

That row/burpee workout seems like a nice short metcon. If I have any gas left in the tank after I lift tomorrow, I'll try it. I doubt I could best your time, but I'd be interested to see how close I come.

11/21/13

Bench Press: 187.5x5x3 (it seems obnoxious to put my AMRAP set separately when I do the same amount of reps as the first two sets)
Skullcrushers: 70x9, 70x6
Pendlay Rows: 155x8x2
Deadlifts: 255x12
Ab Roller: 10x3 (finally!)
Burpees: 3 sets of 13, each set <39 seconds; 1 min. rest b/w sets

Bench press felt much better today than the past two times. Probably because I was doing them at the globo gym. I think I have a good shot at 190x5x3 on Monday.

First time doing semi-heavy deadlifts since my lower back injury last month. So far, no lower back pain. I think this is because I don't try and pull my chest up as far as possible during the set up. If I did, it creates an arch that cannot possibly be good for my lower back.

11/23/13

Hand stand holds: :30x2
HSPU w/1 abmat: 4x3
Weighted Chins: BW+25 x 6, BW+15 x 7
Squats: 175x5x2, 175x12
Good Mornings: 85x10x2
125m row EMOM x 8 minutes

No vids for squats b/c there was no room. Shouldn't be a problem getting a video on Monday. It's hard to believe how heavy 175 feels on my back; good thing it is so easy to squat.

11/25/13

Bench Press: 190x5x3
Pendlay Rows: 170x6x2
Squats: 185x5x2, 185x10

Finally got past 190x5x3 after failing twice last go round. I think I have a pretty good shot at 192.5x5x3 on Friday as long as I keep tight.

I still feel my right hip get tight during the first working set of squats, but it goes away during the last two sets. I could have done more than 10 for the AMRAP set, but I could feel my myself lean forward on the way up because I am too out of squat shape.

No burpees due to lack of time. I may stop doing them as the last two times I did them, my left tricep/bicep (can't tell) was sore. I think it is because I round my back too much on the way down. I will try burpees one more time, but with my shoulders back when I hit the floor. If that doesn't fix it, the burpee challenge is over.

11/27/13

Handstand Holds: :30x2
HSPU w/1 abmat: 4, 4, 5
Weighted Chins: BW+25 x 6, BW+15 x 7
Deadlifts: 285x8

10 min. AMRAP:
15 Wall balls
30 Double unders

3 rounds + 18

Deadlifts felt fine until the last couple. I could feel myself getting soft and not pushing through the heels enough.

Double unders were terrible. I don't think I did any more than 15 in a row.

11/29/13

Bench Press: 190x5, 190x4, 190x3
Kroc Rows: 85x23(l), 20(r)
Squats: 195x5x2, 195x8
Burpees: 3 sets of 14, each set < 42 seconds, 1 min. rest b/w sets

The second set of bench press was an adventure. I didn't think it would be a problem, but the fifth rep was trouble. Incidentally, the previous two times I did bench, I took some Optimum Nutrition Pre something that came with the ON whey protein I ordered. I could feel a difference each time I took it. Maybe it was a placebo effect.

Now that I am resetting for bench, I think I am going to give OHP another go. I will tape myself doing them and get some feedback on whether my back is in a precarious position.

I think I may try biking before squatting to get my right hip flexor loose. It was not that much of a problem, but I could feel it more today than on Monday.

My Crossfit membership expires today. I think I am going to take some time off from there until I can get my back problems fixed and I can oly lift. There's no point in having a membership just to do the metcons. If I can figure it out, I will change the blog name to reflect this.

11/30/13

Skullcrushers: 70x10, 70x8
EZ Bar Curls: 60x15x2
Face Pulls: 50x15x3
Good Mornings: 95x10x3
RKC Planks: :45, :35, :30
Rotator cuff stuff

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

4 rounds + 29

Saturdays will be my bro day. My weekday workouts are taking more time that I would like, so might as well put them all in one day.

And RKC planks are tough.

12/2/13

Handstand holds: :30x2
HSPU w/1 abmat: 4x3
Pullups: 10, 8
HBBS: 200x5x2, 200x9
Burpees: 15/set for three sets, each set < 45 secs.; 1 min. rest b/w sets

I'm still apprehensive about doing OHP. Maybe I will start next year.

I decided to do regular pullups since there was nothing I could use to do weighted chins. I guess I could used a dumbbell between my feet, but that's lame.

Right hip felt wrecked from squats, but still no agonizing pain.

Nothing wrong with putting a dumbbell between your feet to do weighted chins/pull ups if you don't have access to a dip belt imo.

I did that in the past. I have recently read on the forums that it is better to keep your feet uncrossed. It was no big deal either way. It gave me an opportunity to see if I have improved on pullups; I haven't.

12/4/13

Bench Press: 172.5x5x2, 172.5x9 (+1 from last time)
Pendlay Rows: 170x7x2
Deadlifts: 290x9

I recorded my deadlifts, but I can't get the video to work. Here is the link anyway:



50 double unders/10 burpees
40 DUs/10 burpees
...
10 DUs/10 burpees

9:23. First two rounds of double unders were rough. I couldn't get into any rhythm.

12/5/13

Burpees: 16/set, each set < 48 secs.; 1 min. rest b/w sets

12/6/13

Handstand Holds: :30x2
HSPU w/1 abmat: 4x3
Weighted Chins: BW+25 x 6, BW+15 x 7
HBBS: 205x5x2, 205x7
Burpees: 17/set, each set< 51 secs.; 1 min. rest b/w sets

I didn't hate life after squats so that is a lot of progress. Pretty meh workout overall.

12/9/13

Bench Press: 175x5x2, 175x9 (+3 from last cycle)
Kroc Rows: 85x25(l), 22(r)
HBBS: 210x5x2, 210x9
Burpees: 18/set, each set < 54 secs.; 1 min. rest b/w sets

Mindblowing progress on each lift. I have no idea how I got 9 in the AMRAP set for squats. I was panting like a heat-exhuasted dog afterwards.

Burpees were the suck. I barely made the 54 seconds each set.

12/10/13

Rotator cuff stuff
Burpees: 19/set for three sets, each set <57 secs.; 1 min. rest b/w sets

12/11/13

Handstand holds: :30x2
HSPU w/1 abmat: 4x3
Weighted Chins: BW+25 x 6, BW+20 x 6
Deadlifts: 295x8 (+1 from last cycle)
Ab Roller: 10, 10, 8

For time:
50 Hand release pushups
40 Double unders
30 Goblet squats @ 50#
20 KB swings @ 50#
10 Toes-to-bar

10:10

Another meh workout involving HSPU. I think I might finally make the plunge to do OHP again starting next Monday.

Solid squatting! How many burpee sets did you do

Thanks! Three sets of burpees. It soul crushing by the third set.

12/13/13

Bench Press: 177.5x5x2, 177.5x8 (+2 from last cycle)
Pendlay Rows: 170x7, 170x8
HBBS: 215x5x2, 215x8 (+1 from last cycle five months ago)
Burpees: failed second set of 20/set for three sets, each set < 60 secs.

12/14/13

Good Mornings: 100x10x3
Face Pulls: 50x15x3
DB Skullcrushers: 25x12, 25x9
DB Alternating Curls: 25x15x2
RKC Planks: 1:00, :33, :27

21-15-9:
Wall Balls
24" Box Jumps
KB Swings @ 24 kg

11:16

12/16/13

OHP: 105x5x2, 105x9
Weighted Chins: BW+25 x 6, BW+20 x 6
HBBS: 220x5x2, 220x7 (+2 from last cycle)
Burpees: 20/set x 3 sets, each set < 60 secs.

Here is my AMRAP set for OHP. Please let me know if you have any thoughts. I notice my spine starts curving at around rep 6 or 7. I'm unsure if I want to OHP again. If my lower back hurts tomorrow, I'm done.



My hamstrings were lolsore from good mornings on Saturday. Still blown away at my numbers compared to a few months ago. I think I may have been able to get eight reps in the AMRAP set, but stopped because of the subsequent burpees. I care a lot more about squats than burpees so I think I am going to do the burpees on non-training days.

12/18/13

25-30 minutes of fasted, nonintense swimming
Bench Press: 180x5x2, 180x6 (-1 from last cycle)
Pendlay Rows: 175x6x2
Deadlifts: 300x5 (-2 from last cycle)

100 Double unders for time: 1:54

I am in South Florida for the next week. After calling different gyms, I wound up settling on YouFit. It looks a lot like a Planet Fitness, but this gym was kind enough to let me deadlift. They have a stupid rule that no gym bags are allowed to be on the floor. I guess it is so people don't trip over them, but I still think it is a stupid rule. All of the barbell stands for the benches were fixed. I have long arms so I pretty much had to do a bench press just to get the bar up.

The plates had 12 sides to them, another thing I have never encountered. It was always an adventure each time on the descent of the pendlay rows and deadlifts. Sometimes the bar would roll into my shin, sometimes it rolled away from me.

Deadlifts did not feel right at all. I struggled just to get the weight off the floor on the first rep. By rep 5, I had some discomfort around my right shoulder blade, so I stopped. I think I will try this weight again next Friday.

All in all, it was a terrible workout. I am thinking of doing a deload week while I am down here. I don't want another workout on Friday like the one today, which may screw up my squat confidence. I think I will reduce the weight by 60% or so over the next week and then go back to a linear progression when I get back home.

12/19/13

Rotator cuff stuff
Burpees: 20x3

I forgot my watch and phone, so no burpees for time. Just did 3 sets of 20 as fast as possible.

I am also attempting to do the K-Starr 10 min. squat in hopes of loosening up my hips. When I first tried it on Sunday, I could only do 1:40. Today I did it for about five minutes without much trouble.

12/20/13 - 12/27/13

Deload week where I did 60-70% of my normal weight and burpees. I broke off one of the handles of my jump rope while doing double unders. Good riddance!

12/28/13

Good Mornings: 100x10x3
Skullcrushers: 70x10, 70x8
EZ Bar Curls: 70x15, 70x12
Face Pulls: 50x15x3
RKC Plank: :45, :40, :33

21-15-9:
Wall Balls
Burpees

7:55 (was initially going to do 21-18-15-12-9, but knew there was no way I could do that in under 12 minutes)

Getting back on track starting on Monday. I plan on doing the weights I was doing before deloading. I think my newly-grown beard will help lots with that.

Theme song for next week: