What did I do?

May 16, 2011

I haven’t worked out since Saturday. I don’t think I over did it, but I woke up Sunday morning and my left shoulder was hurting and I wasn’t sleeping on it.

When I got out of bed, I ached. VO2 max protocol was out of the question. I didn’t know what was going on.

My hands hurt, meaning my middle knuckle on each finger. My wrist hurts where my navicular meets my radius, both wrists. My shoulders ache, AC joints. Knees, back, hips. Not muscular, but more joint pain. I think my hip pain is more muscular and maybe my neck. I’ve lost ROM for sure.

It’s Monday night and it’s better, but still not right. I can’t figure out why.

My deadlift and millitary press workout Saturday had a PR of 235 on the DL. I presed 115 once. Now what I did do was use a different grip, not utilizing my thumb. That may be the reason for my hands and wrists hurting. As far as my neck and shoulders. Still wondering.

I tried to snatch my 16kg one time today and it hurt just to grip.

Am I foam rolling too much? Was that new grip not a good idea?

Alleve isn’t really helping. Not like I’d like. We’ll see how it feels tomorrow.

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Week 4 weekend workout

May 1, 2011

Week 4 begins of my coaching sessions. It’s also the end of the first half of that session.

I’ve definitely made progress, dropped a few lbs – I saw 189 this morning. I was 194 when I started. We’ll see how that holds as I’m about to leave on a short family trip. I feel stronger for sure. My workouts have been progressing a bit each week with the volume and weights I’m using. But not so much as to make me feel like I’m overtraining.

Saturday barbell workout

Millitary Press

 45, 55 x 5, 65 x 3

85  x 5, 95 x 3, 105 x 1

Deadlift

135 x 5,5 135 x 3

180 x 5, 200 x 3 and 225 x 1

I posted a video in my last deadlift session,which was critiqued by my coach. I was pleased to hear my form wasn’t bad. All I needed to do was drop my tail a bit. No problem, easy enough fix.

Sunday VO2 max protocol

35lb Kettlebell snatches :15/:15 for 13 min, or 26 sets   EPIC FAIL

Since, I’m going on vacation today, I got up early, before church, and did my VO2 workout. Or at least attempted it. I didn’t get close. I hit 9 minutes and really started to struggle. Had to rest, tried to finish the last 4 minutes, but couldn’t do it. Not sure if it was because I wasn’t awake/warm enough, shouldn’t have done this before breakfast or my coffee. Who knows.

Another fitness buff that I follow on facebook, Jedd Johnson, says: “Misses aren’t failures, they’re just warmups!”

So there ya go. I didn’t hit that one. I’ll knock it out of the park on the next one.


Week 3 workout 3

April 26, 2011

I’m almost over my cold, sinus attack, or whatever that was. With yesterday being an off or active recovery (trampoline) day. I’m a lot better. There were also nasty storms rolling in, and my workout room has lots of big windows in it. Kinda cool.

Millitary Press

45,55 x 5, 65 x 3

80,90 and 100 x 3
Deadlift

135 x 5,5 and 3

165,185 and 215 x 3

Both the 100 pound press and the 215 deadlift felt really good. I took the heavier presses nice and slow on the reps. My left shoulder is a bit tight, but the reps felt great. Not sure what is up with my shoulder. I did get a little high thoracic foam rolling. Maybe that helped loosen things up a bit.

What the heck, I’ll go ahead and post my last deadlift set from Saturday here

Cant wait for my next training session. It involves 300 kettlebell swings


Week 3 weekend workout log

April 26, 2011

Week three started this Saturday. Have I mentioned I really like deadlifting?

3/23 Saturday

Millitary Press

Millitary Press

45,55 x 5

65 x 3

70,80 and 95 x 5
Deadlift

135 x 5,5,and 3,

 155,180 and 200 x 5

I actually took a video of my deadlift which I will be sending to my coach. It looks like I have decent form. I’ll wait to hear from someone who’s been deadlifting longer. Who knows I may post it one day.

The best thing I like about these workouts is I’m not killing myself doing them, but I can tell progress is being made.

Sunday 3/24 Happy Easter!

I wasn’t 100% that day. I was wondering if I was overtraining? I didn’t think so, but you never know. I believe it was sinus stuff, or maybe a little cold. Just felt kind of jicky, a little achy. I had been foam rolling a lot Friday and Saturday. Did I overdo that? Probably not. I almost blew it off, but I just went for it. I’m glad I did. Turns out after a good nights sleep and some sinus medicine, I’m better

VO2 Max workout 35lb bell Snatches

:15/:15  12 minutes

Sandy’s been progressing me from 10 minutes, adding a minute each week so far. I made it through just fine, or at least I survived. I ordered Viking Warrior Conditioning Friday, it shipped today and should be here soon. Cant wait to read it.

I’ve been stretching more and using my foam roller more. The back feels great. That will be a bigger part of my regimen

MJS


Day 4, 3rd Coaching Workout

April 14, 2011

Day 3 (yesterday) was supposed to be an active recovery day. It was just a rest day. Monday got away from me.

Workout #3 was another barbell session. I think I’m going to like the barbell sessions twice a week, if they keep up.

Millitary Press

45 x5

55 x5

65 x3

75, 85, and 95 x3

Deadlifts

135 x1, 5, and 3

160, 180 and 205 x1

Nice low volume workout and I was able to get it in before the T-ball game. About 20 minutes, if that.

I did break protocol on the DL’s a bit. I did 180 and 205 twice.

I was pretty pumped up from the day. My facebook account was left open when I left for work and my loving wife, Lana, was mercilessly hacking me all day. Funny stuff and it had me charged up. It’s amazing the two way street your mood and excercise can have on each other. I’ve been in horrible moods, hopped on the bike or grabbed a bell and 20 minutes later I’m a new man, all calm and docile 😉 This time it was the other way. I was in an awesome mood and felt like I could have lifted that end of the house. Endorphins are a wonderful thing.

The next session is going to be a good one. Turkish Getups and supersets of Goblet squats and pullups. WOO HOO>


Day 1 Distance Training

April 12, 2011

I got my workout plan for week 1 and I was excited to get started. I must have been. Up at 630, at the T-ball fields by 730, home at 1230. I should have been whipped.

I went ahead and started Day 1 of the program. I like it. Funny I almost delayed signing up right now because of T-ball. What a cheesey excuse. Please, like no one’s busy. That’s how I hit 250 a few years ago. Any excuse not to take care of myself.

Funny thing too. This session started off with Military Pressing and Deadlift. I actually enjoy deadlifting now, but never had in the past when I belonged to Globogym…. Guess I’m opting for simple over flashy now in my workouts.

Here it is

Military Barbell Press

45 x5

55 x5

65 x3

70, 80, 90 x3

Deadlifts

135 x1

135 x5

135 x3

150, 175, 195 x5

I really liked this workout. I had been deadlifting first, then pressing. Not sure it mattered, but it since I don’t have a rack and have to pick everything up from the floor, my lower back is nice and warm by the time I finish the presses.

At first I thought the pressing was going to be a bit light, but it seems right on. Especially in light of the fact that tomorrows workout will be Kettlebell snatches. Lots of them…

MJS