I had an absolutely packed day yesterday so I couldn't get to the track. Womp womp...I thought I would be fresher then for this workout, instead I was stiff, and really just flat. I've written about this before; I don't do better with extra days off for some reason. I don't feel "fresher". I do perform better if I rearrange the week; so if I do a full body workout on Saturday instead of on Sunday the day after sprinting, I do fine. But if I miss one of my workouts, invariably the next one is garbage. The notable exception is max-effort sprinting, which seems to improve if I haven't worked my legs for 3+ days previously. This particular workout today was somewhat garbage, I barely got 365 on squatting, and same with 375. I think part of it was Thanksgiving as well; I hate Thanksgiving food and it really bothers my stomach.
One really good thing here is that the elbow feels about 90% and though my shoulder was a bit irritated today I would say it's about 90% as well. Both well enough to go back to full-weight and volume on benching and back/lat work. Celebrated with some landmine rows. I love doing those things.
- Squats: 315*1 350*1 365*1 375*1
- Front Squats: 250*1 275*1
- BB Flat: 240*3 255*3 270*2 285*1 295*1
- LM Rows: 225*5 250*5 270*5
- Pull-Throughs: 150*10, 10
- Standing Calves: 180*12, 12
- DB Farmers: 120*60, 40
- NS FS Paloffs: 32.5*10, 10
I was pressed for time here, which is fine because I was tired anyway. I've had this awful jury duty for the past few days that's forced me to work late into the night doing my actual job which I can't do during the day while at jury duty.
- BB DL: 315*1 365*1 405*1 435*1, 1
- HPS: 95*3 115*3 135*1 145*1 150*1
- BB Incline: 205*3 225*3 235*2, 1
- Pullups: 25*5, 4, 4
Really mild day out, it's been unseasonably cold for much of the past month or so, and rainier than I remember any late October / November being. Hence a bunch of track sessions that ended up being conditioning sessions at the gym. Anyway, this day was really mild out, I got some really good runs in.
Good session, elbow & shoulder feel about 80% better at this point, next week I'll probably be back to full volume on back work.
- Squats: 320*1 350*1 365*1 380*1
- Front Squats: 250*1 270*1
- BB Flat: 240*3 255*3 270*2 285*1 295*1
- Pendlay Rows: 135*7 155*7 175*7
- Seated Calves: 90*10, 10
- Pull-Throughs: 150*10, 10
- OH Press Walk: 75*80
- WSARC: 32.5*10, 10
It's been viciously cold out, so it was nice that the warmest day in a couple weeks was a track day. Did 8 sprints here, high effort on all of them, had a ton of energy, maybe from the warmth. Took off layers as I did runs, by the end was just in one extra top layer.
Back at it, feeling better....left elbow feels much better on the pullups, left shoulder is pain-free when benching. Time to ramp back up on weight! I'm glad that only took about 2 weeks to mend up. Overall I just did those two sets on the pullups because the elbow did feel like it was getting "noisy" at the end there, didn't want to re-irritate it.
- BB DL: 315*1 365*1 405*1 435*1 455*1, 1
- HPS: 105*1 125*1 145*1
- BB Incline: 205*3 225*3 235*3 245*1 255*1 (raise this next time)
- Standing Calves: 180*12, 12
- Pullups: 10, 10
- DB Waiter Walks: 90*100
- Dead Bugs: 10, 10
Wow...two straight sprint sessions, no rain. Miracle
So I noted Thursday I was feeling weird, Friday I came down with this bizarre fever that kept spiking and then dropping. I soaked through my sheets Friday night and Saturday night, even though by Saturday night the fever was pretty much gone. I had no other symptoms other than really sore joints as well. I'm wondering if it was mild food poisoning without the stomach issues. I was shaking so bad I could barely move at one point, just weird all-around. I was sapped for this session so I kept volume low, and did Olympic squats since I go lighter on those anyway. One odd thing; once the fever went away and my joints felt better, the elbow & shoulder that had been bothering me felt almost entirely back to normal. They had been improving anyway, but this was a huge jump.
- Olympic Squats: 225*1 275*1 300*1 320*1
- Bench Press: 240*3 255*3 270*1 280*1
- Standing Calves: 180*12, 12
- Pull-Throughs: 150*10, 10
- Suitcase Carries: 60*100
- NS FS Paloffs: 32.5*10, 10
I felt sapped for this one, like tired all over, and just weird. Kept volume low. Took it easy on the rows to let that elbow rest more, it's almost back to normal.
- BB DL: 315*1,1,1,1,1,1,1,1,1,1 (10)
- BB Incline: 205*3 225*3 235*3 245*1 255*1
- Cable Rows: 160*5 tight left elbow still
- Seated Calves: 90*10, 10
- Waiter Walks: 75*100
- WSARC: 32.5*10, 10
Went max effort here since I haven't been able to get out a lot on account of torrential rains.
Shoulder & elbow still are touchy, although not as bad, probably another 10% better than Thursday. Didn't push for 300 again here, going to wait one more week so shoulder gets better. Also my left side was definitely lower on some of the reps, when I forced the bar back to even the shoulder hurt WAY less. Had to squat on the shitty rack so I didn't push weight. Also, hit peg on way up of 265 attempt, so I dropped it and then re-did it. Lastly, I was carrying a 45 lbs plate in one hand and realized how much better my form was when I looked in the mirror, as opposed to the 80 lbs. db suitcase carries. That inspired me to drop the suitcase carry weight down to 60 lbs. My form was SO much better, and I felt it in my core much more because I wasn't listing over.
- Bench Press: 240*3 255*3 270*2 280*1 290*1 225*7
- Squats: 320*1 350*1 365*1 375*1 385*1
- Front Squats: 245*1 265*1
- Standing Calves (slow): 180*12, 12
- LM Unilateral Rows: 135*6 145*6
- DB Suitcase Carries: 60*100
- Pull-Throughs: 150*10, 10
- Dead Bugs: 10, 10
Another Saturday, another day of torrential rains flooding the track....
- Sled Pushes: 135*2 180*1,1,1,1,1,1,1,1,1,1,1,1,1,1 (14)
Elbow/shoulder feeling better still, not great, still hurts, but the pain is about 30% less at this point. So I'm not going TOO hard on them right now.
- Deadlift: 315*1 365*1 405*1 425*1 445*1 455*1
- HPS: 95*3 115*3 135*2 145*1 150*1
- Seated Calves (slow): 90*10, 10
- BB Incline: 205*3 225*3 235*2 250*1
- Pullups: 8, 8, 8 left elbow/shoulder hurts
- Mixed-Grip Carries: 75*100
- NS FS Paloffs: 32.5*10, 10
Decent weather, still haven't needed leggings out here.
Left shoulder/elbow still hurt, not quite as bad though, which is a good sign I suppose. Got flattened on that 300 attempt on benching, I think my left side has been lower as I push, maybe from the shoulder irritation. Also, cable rows did not hurt my elbow, which is a good sign as well.
- Squats: 325*1 345*1 360*1 370*1 380*1 390*1
- Front Squats: 240*1 260*1
- Bench Press: 240*3 255*3 270*2 280*1 290*1 300*X 225*7
- Cable Rows: 150*5 170*5 190*5
- Pull-Throughs: 150*10, 10
- Standing Calves: 180*12, 12
- DB Farmers: 120*60, 40
- WSARC: 32.5*10, 10
More crappy weather, track-flooding rain, so went to gym and did sled pushes.
- Sled Push: 90*1, 1 135*1, 1 180*1,1,1,1,1,1,1,1,1,1 140*1,1,1,1,1,1,1,1,1,1
My left shoulder has been really irritated, and is still so currently....hurts when I rotate my arm up over my head and then back, like right when I'm at the part of the rotation that has the arm straight up overhead. Also, left elbow hurts too, when doing back exercises like rows or pullups. That actually hurts worse than the shoulder. Going to try and work through it, if it starts to feel a bit better. Again, maybe taking a few days off would help but I'd rather just push through.
- Deadlift: 315*1 365*1 405*1 445*1 465*1 485*1
- HPS: 105*3 125*3 135*1 145*1 155*X 145*1
- Incline Bench: 195*3 220*3 230*3 240*2 250*1 260*1
- Seated Calves (Slow): 80*11, 13
- Sternum Pullups: 8, 6, 4 excruciating left elbow pain
- Waiter Walks: 90*100
- Dead Bugs: 10, 10
Crappy weather the past couple Saturdays has forced me down to sprinting once per week and doing sled pushes at the gym on Saturdays instead. Decent session here at least, weather wasn't too cold.
