05/31 WOD

DWOD
The Volkswagen 3.0
15, 12, 9 reps of:
Bench Press @ body weight + 10 lbs
Towel Pull Ups
Post loads used and times

Okay, starting to feel a bit more confident in the shoulder.  Still tender at times and still clicking occasionally.  Schedule is all messed up, not doing more squats today so skipping the ASWOD.

Used 135# for the bench press - shoulder felt fine, just was concerned with going too heavy.  I used my climbing rope hung over my pullup bar for the towel pullups.  Nice grip crusher there.

8:42

GPP warmup:  500 barefoot jump rope, shoulder/hip/leg mobility stuff, CFWUx1+ (10 press@45#, OHS@45#, reverse hypers x20, GHD stuff x20, 10 incline pushups, 10 on floor pushups, 10 strict pullups on fat bar).  No dips yet, still bother my shoulder.

05/29 WOD

ASWOD
3x5 Squats

Okay, still trying to rest shoulder.  Making some progress I think on it but still being careful with it.  Used 225# for the squats.  No problem.  Skipped DWOD.

GPP warmup:  500 barefoot jump rope, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x20@10# med ball, 10 knee pushups, 10 strict pullups)
Squat warmup:  10 air, 10 plate, 10@45#, 10@95#, 8@135#, 5@185#, 5@205#

05/27 WOD

ASWOD
3x5 Squats

Tired of sitting around resting this shoulder.  Can do some things, so decided to give squats a go.  Didn't do the greatest of warmups but still hit my progression of +5#.  220#.

Can't find my notes on the warmup.

05/22 WODs

ASWOD
Deadlift 5RM ( add 10 lbs to last workout)

DWOD
Complete 10 rounds for time:
4 Power Clean 225lbs
Sprint 40 yards

Okay, still going with the standard progression but I did add an extra 5# to this lift so I could be at 300# even. Felt a little heavy, but still went up no problem. Plenty left in the tank I think.

For the DWOD, used 165#. That was a weight I could get up in volume without killing form totally. Unfortunately I jacked up my left shoulder doing them. I should've quit when I first felt the twinge. But I was on round 7 or so, figured I could make it through. Now catching/weakness in my shoulder. Yay. May have to take up golf again... :(

14:10

GPP Warmup: 500 singleunders barefoot, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers x20 full ROM, GHD stuff x20, ring dips)
DL warmup: 10@135, 5@185, 5@235, 5@275
PC warmup: 10@135

05/21 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)

DWOD
Complete as fast as possible:
30 Push Press 175 lbs
60 Pull Ups
*This can be done in any amount of sets and reps. Post time.

Okay, back on schedule.  Was excited to do more squats - the Oly lifting shoes help a ton and my hip flexor feels really good.  No pain when squatting!!!  Moved the weight up to 215# and had no problem doing that.  Liking this progression.  A2G again.

For the DWOD, there was a huge break in time for that due to me training my wife and neighbor and then getting daughter to bed and eating a late dinner.  So had to warmup a second time.  Wasn't feeling it but still got through it.  Broke up the WOD in 10 rounds of 3 push press @135# and 6 strict pullups.  The PP wasn't bad at all.  Probably could've added 20# to it.  Strict pullups were tougher at that volume.  13:54 total time.

GPP warmup:  500 singleunders barefoot, some shoulder work, hip/leg mobility stuff
Squat warmup:  10 air, 10 plate, 10@95#, 8@135#, 5@185#

GPP warmup #2:  100 jumping jacks barefoot, shoulder work, 10 presses@45#
Push press warmup:  5@95#, 5@115#

05/20 WODs

ASWOD Power Clean 5x3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps

DWOD
Complete 6 rounds for time:
53 yard Farmer's Walk AHAP
Sprint 1/2 Gasser
*AHAP = As Heavy As Possible
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.
Post times and loads used

Schedule still all jacked up, daughter's birthday party preparation too sucked all kinds of time.  Didn't want to miss this one though since I now own farmer's handles!  Love those things!  Like the bigger grip diameter than dumbbells, not to mention I could load more weight.  Probably could've gone heavier, but wasn't sure since this was the first time I used them.  The tape I put on the handles got a bit gunky, so I put some chalk on them and all was good.  Warm outside too - that probably didn't help with the adhesive.

86.5# loaded onto each handle, did the full walk without stopping.  6:21 total time

For the power cleans moved up to 177.5# and felt solid on those.  Can definitely move up.  Can probably receive the bar just a touch lower.  Not much bend in the knees.

Rocked the chinups pretty good.  Felt really good, full ROM, close hand grip relieved some of the stress on the wrists.  20-12-11

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DBs, GHD stuff x20 with 10# med ball, dips @45#)
PC warmup:  10@65#, 8@95#, 5@135#, 5@155#

05/17 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.
Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.

Traveled so my schedule is slightly off.  Will make up over the weekend.  Missed this one last week since I was at my parents so excited to get back at it.  Squat felt great, as I wore my Oly shoes.  Full A2G squats and hip flexor was a happy camper.  Will continue to use these going forward.  Bench was solid too - I moved up like I hadn't skipped last week.  Had no problems with the bigger jump.  Even paused at the bottom on round 3 of the bench to simulate powerlifting requirements.

Squats @ 210#
Bench @180#

For the DWOD I chose 30# dumbbells.  Might have been a little light - I need to start trying to use more weight for overhead stuff since that is a goat of mine.  Was able to hold all 5 of the isometric holds.  Should've tried with the hands behind my neck.

Push press reps:  23-16-15-14-13 (81 total)

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DBs, GHD stuff x20 with 10# med ball, dips@45#, strict pullups)
Squat warmup:  10 air, 10 plate, 10@95#, 8@135#, 5@185#
Bench warmup:  10@95#, 8@135#

05/16 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean
Post best round, reps completed and loads used

Not really doing a 5RM, but added 10# to the last time I did 3x5 DL's.  Probably not correct but I think it is better for me anyhow as I continue through this progression.  Used 285# on the deadlifts.  Could've easily gone heavier.  Strict pullups completed 15, 10, 8.  Felt pretty solid, need to start doing some more weighted pullups.  Trying to do all pullups strict now except for in warmups when the WOD calls for pullups.

For the Muscle Clean to Push Press used 95#.  Seemed like a low number, but with the Muscle Clean being a new lift figured I would start there.  Third round was tough.  Ran out of gas.

Reps completed per round:  5 - 5 - 3

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DB's, GHD stuff x20 with 10# med ball, dips at 45#)
Deadlift warmup:  8@135#, 5@185#, 5@235#, 5@255#
MC/PP warmup:  8 of each @45#

05/14 WODs

ASWOD
Squat 3x5 (add 5lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Every 30 seconds
Complete one 60 yard sprint every 30 seconds for 6 mins.
then..
For time:
50 Dips
100 Toes to Bar
*Dips and T2B can be broken up into any amount of sets or combinations.
Post fastest sprint and total time for dips & T2B

Okay, used my olympic shoes to squat in today as I read it might help with the hip flexor.  Man, did it.  I could go super deep (A2G) no problem and pressed out nicely.  Going to use those to squat for the time being now.  Felt very good.  The mobility stuff I've been doing too I'm sure helped.  205#

Press again felt light, but sticking with the progression.  100#

The DWOD sucked donkey.  Did sprints on the street, slightly uphill.  Didn't have enough time to make it back to the start in 30 seconds so ran downhill on some.  Didn't seem much easier, just seemed like I was more out of control.

8.09, 7.63, 7.31(dh), 9.00, 8.33(dh), 9.46, 8.79(dh), 9.95, 9.00(dh), 9.79, 9.64(dh), 9.64

Glad I kept them all under 10 seconds.  Just not enough rest time to get faster times.

I hate toes to bar.  Badly.  These always torch me.  I ended up only doing 1/2 of the DWOD.  Couldn't recover from the sprints and the T2B's killed me.  I did end up finishing the remaining 25 dips after I felt good enough to be upright.  Took 9:44 for half of the DWOD.  Yikes.

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers with 20# DB's on legs x20, dips@45#, strict pullups)
Squat warmup:  10 air squats, 10 plate squats, 10@95#, 8@135#, 5@185#
Press warmup:  10@45#, 5@75#

05/11 WODs

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD
As many rounds as possible in 15 mins:
10 Supine Ring Pull Ups
10 True Push Ups
*For a description of these movements click here.
Post rounds completed

Still at parents - couldn't remember the power clean weight I last used so max'd out with what I had.  I think it was probably pretty close.  79kg (174#).  Happy, went up pretty good.

Didn't bring my rings so subbed bent over rows for the supine ring pulls.  More low back involved but I think the pulling motion was reasonably close.  Did 13 full rounds + 4 bent over rows.  Tired.

Warmup: 250 jumping jacks, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@65#, 20 situps, 20 supermans, pushups with hands elevated 6" chest went below bumper plates, 10 strict pullups gripping the shelf in the tool room)
Power clean warmup:  10@65#, 8@40kg, 5@50kg, 5@70kg

05/10 WOD

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)

Traveled to my parents house with bumper plates and bar in tow.  Unfortunately no squat rack or bench press available.  So I improvised.  Subbed overhead squats for the squat and did bench press while on the floor.  That was a royal pain in the arse.

I've clearly lost some of my OHS ability.  Did 2x3 @70kg (154#) and then 1x5 @59kg (130#).  I was limited to three sets of bumpers - 15kg, 10kg, and 4.5kg

For the floor bench press I had a hard time getting under them.  3x10 @59kg (130#).  Not exactly the best workout but I did what I could do.

Skipped the DWOD.

Warmup:  250 jumping jacks, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@65#, 20 situps, 20 supermans, pushups with hands elevated 6" chest went below bumper plates, 10 strict pullups gripping the old closet shelf like I used to do when I was growing up there)
OHS warmup:  8@40kg, 5@49kg, 5@59kg

05/08 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee - 275 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
The entire workout should take 8 minutes.

Still feeling good on the deadlift.  Weight seemed easy.  Happy with progress.  Almost put on more weight be told myself to stick to the program.  275#

I used 205# for the deadlift (approximately 75%).  This one sucked pretty good.  So nice to put high volume deadlifts after a 5RM deadlift strength WOD.  Ya bastage!

8/7, 6/6, 5/6, 4/6, 4/5, 4/4, 4/4, 4/6 = 39/46

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20 with 10# med ball, reverse hypers with 15# DB x20, weighted dips @45#, strict pullups)
Deadlift warmup:  8@135#, 5@185#, 5@235#, 5@255#

05/07 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)

DWOD
As many rounds as possible in 12 minutes of:
One rounds consists of:
1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups
Post total rounds

Yay more squats.  Slowly working things out with the hip flexor.  Making some progress.  And finally back up to the 200# mark on the squats.  Seems like such a puny weight.  But again, keeping the ego in check and working up as rx'd.

The DWOD was interesting - I wasn't sure what my 1RM press was, so I guesstimated.  Used 115# for the push press.  Completed 6 full rounds + 1 PP + 1PU + 1PP.  Strict pullups definitely change the dynamic...

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers unweighted x20, weighted dips @35#)
Squat warmup:  10 air squats, 10 plate squats, 8@95#, 5@135#, 5@175#
Push press warmup:  10@45#, 8@88#

05/04 WODs

ASWOD
Done after DWOD:
Strict Chin Ups 3 x max reps

DWOD
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
Post heaviest set completed

Man this was surprisingly tough.  I think doing 4 reps in 1 set added up quickly.  Again, stuck with manageable weights.

3@65#, 3@95#, 3@135#, 3@155#, 3@165#

Don't do chinups all that often so wasn't sure what to expect.  Seemed decent, but died a quick death.

15, 10, 6

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers unweighted x20, ring dips)

05/03 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
15, 12, 9, 6, 3 reps of:
Bench Press @ body weight
Handstand Push Ups
Post times & weights used

Okay starting to feel some pain in the right hip flexor when deep in the hole on squats.  Have been hitting it up with stretching, in particular Kstar's band pull torture.  Seems to be helping some.  Going to be a long term project.  Rumble Roller and lacrosse ball too!

Weight is still totally manageable but just need to make sure this doesn't get any worse.  Added 10# and am now at 195#.

For the DWOD scaled down to 135# and pike pushups.  That is an evil combination, would've struggled mightily to get regular handstands done (if I could even get them done).  In-laws were here so didn't want to be slamming against the door late at night too.  13:20

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, GHD stuff x20, reverse hypers unweighted x20, weighted dips @35#)
Squat warmup:  10 air squats, 10 plate squats, 10@45#, 8@95#, 5@135#
Bench press warmup:  10@45#, 8@95#
C/D:  3x8 delt raises with DB's @25#, 3x10 landmine press @33#

05/01 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 7 rounds:
Max Rep Weighted Pull Ups &/or Chin Ups - 25 lbs
20 Hollow Rocks
*you can alternate grips for each round.
Post total PU &/or CU completed

Okay, slowly building back my strength.  I actually feel like I'm training smart for the first time in awhile.  Following the plan and putting the ego to the side.  Amazing, no injuries and good progress.  Duh.

265# for the deadlifts.  Felt like buttah.  Happy with progress.  Will be getting heavy in no time.

For the weighted pullups got to use my new Rogue dip belt.  So much more comfy than the old tie down straps I was using.  Felt pretty good on the weighted pullups and chinups but faded fast.  Wore through my skin on the hollow rocks though.  I'm sure my form sucked bad as the volume kept increasing.  Fun shower time... :(

Pullup/Chinup reps:  10p, 7c, 4p, 4c, 5p, 5c, 3p

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, GHD work x20 reps, reverse hypers unweighted x20)
Deadlift warmup:  8@95#, 8@135#, 5@185#, 5@235#