so fracked in the head

Week XI, Workout D

Cold morning. Fall is upon us. I stopped in on Saturday to ASC for some conditioning work.

Matt Smith and Brian Cohen were there, doing real conditioning work. And Sean Clickner too, doing crazy and fun stuff. All of them make me look like a child. But I have my plan… I’m slowly, very slowly, building back up into this shit. And besides, I’ve got my rehabbing forearm to blame, along with a very stubborn and evil case of grody laryngitis and bronchitis! Holy hell I feel like death warmed over.

Warm-Up: a couple of minutes on the Airdyne cycle.


Three Rounds:

Prowler Push (+30 lbs; I used the ugly, short, high friction, rusty prowler): 50 meters; 10 nose breaths; 50 meters.

100 meter waiter’s walk w/ 15 lbs DBs, FatGrips.

200 jump-rope single-unders.

So, 300 meters with the prowler, 300 meters waiters walk, and 600 single unders.

It was enough to almost kill me. And that’s enough. For now. Getting there.

awesome friday

Week XI, Workout C

Friday morning, dark and early at Asheville Strength and Conditioning. The temperatures are falling now, with the leaves, and the world seems more hushed and uncertain. Especially at 5:00 am. I enjoy this time of year with all my senses. But I have a terrible cold — bronchitis symptoms and laryngitis! — and so am not happy about how I feel. Squats, however, are consistently rewarding. So here I am. I enjoy in spite of myself.

Warm-Up: Airdyne Cycle, about 3 minutes; single under jump roping: 200 revolutions.

Mobility work: shoulders, hips, hams, quads, calves, wrists & forearms, ankles.

Squat: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 2 x 230 / 3 x 5 x 235.

As shitty as I feel, this session had me high all day. On May 27th, 2011, I set my all time squat 1 rep PR at 235. I haven’t squatted that number since then. Today, that was my five rep workset. A new PR for 5 reps, and… obviously the old PR is blown away, as in a typhoon.

Wrist and Forearm Rehab: unfortunately, my epicondylitis symptoms have been returning after the past couple of sessions. They actually START to hurt with the squats. Which makes a certain amount of sense, and, wouldn’t you know that KStar lists back squats as a cause of forearm pain in his MWod Post on Forearm Pain. Anyway, this is what I did: pronated and supinated wrist curls: 5 x 20 x 8 lbs DBs; then, 3 x 12 x 15 lbs FatGrips DBs: curls and presses; bent over rows and benches.

Push-Ups: 4, 4, 3, 3, 3

Pull-Ups: 3, 3, 3, 2, 2

Time ran short, and I cancelled my conditioning. Feeling like hell anyway, it didn’t recommend itself to me.

Planning Notes Regarding Forearm/Wrist Rehab

Going to start switching up my forearm / wrist rehab now. While what I’m doing has clearly been “working” to get my arms used to holding weights (and it’s even having an effect on my physique), my forarms are getting burned out, painful, and grody. It’s too much work now and not enough rehab. So it’s a good time to change things. I’m scheduled to switch to 20 lbs DBs on Monday, and I have only one month left until it’s going to be time for me to start going overhead with barbells. OH YEAH. At that point I’m going to start actually doing real weightlifting, and this “rehab” shit will mean less. Nevertheless, I’ll probably continue doing it just to see what happens.

I’m going to keep the rep schemes more consistent, slow down the progression, and break up the exercises to give myself a better chance of recovery day to day.

All days: pronated and supinated wrist curls

Mondays: Bent Over Row & Press; Curls.

Wednesdays: High Pulls & Bench; Reverse Curls.

Fridays: Reverse Flyes & Triceps Extensions; Hammer Curls.

Rep scheme and weights as follows.

For the pronated and supinated wrist curls, start with 10 lbs and increase once per month. Week 1: 5 x 5; Week 2: 5 x 8; Week 3: 5 x 10; Week 4: 5 x 12.

For the rest, start with 20 lbs DBs w/ FatGrips and increase once per month. Week 1: 5 x 3. Week 2: 3 x 5. Week 3: 3 x 8. Week 4: 3 x 10.

Plus: 2x per day 2 minutes forearm tissue massage w/ lacrosse balls, per the K-Star Mobility Wod linked above. First time: AM or after workout. Second time: PM (before dinner). Gotta deal with these tissues now!

fat wednesday

Workout Wednesday Oct 26th 2011

Week XI, Workout B

Warm-Up: 1000 meters easy on rower; 20-22 s/m, resistance 3.

Mobility: Hip/Ham/Quad/Calf/Ankle/Shoulder/Forearm/Wrist

Deadlift w/ Fat Bar: 3 x 40 lbs / 3 x 80 / 3 x 100 / 3 x 120 / 5 x 140.

Wrist/Forearm Rehab (worked in as needed with above and below):

(a) pronated and supinated wrist curls: 5 x 20 x 8 lbs.

(b) 3 x 10 x 15lbs FatGripz: curls & press; bench & reverse delt flye; reverse curls & triceps extension; high-pulls & front delt raises.

Push-Ups: 4, 3, 3, 3, 3

Chin-Ups (fat bar orange band): 3, 3, 2, 2, 2


200m Farmer’s Carry w/ 15 lbs FatGrips DBs
500 jump rope single unders
200m Farmer’s Carry w/ 15 lbs FatGrips DBs
500 jump rope single unders
200m Farmer’s Carry w/ 15 lbs FatGrips DBs

monday pushing the envelope

Week XI, Workout A

Warm-Up: 1000m row, easy pace, 22 s/m, res 3. About 4:23. I forgot to note exact time.

Quad/Ham/Hip/Calf Mobility

Shoulder Mobility

Wrist and Forearm Mobility

Wrist/Forearm Rehab: (a) 5 x 15 x 8 lbs, pronated wrist curls & supinated wrist curls; (b) 3 x 8 x 15 lbs FatGripz DBs: ; reverse curls; curls; presses; bent over rows; bench. These are interspersed with squat sets. See below.

Squats: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 2 x 220 / 3 x 5 x 230 (PR). T-Bone observed these, and cued me several times to keep my chest up on the way down, which helps, but also adds some challenge. Not on every rep, but on many of them, my weight is pitching forward onto the balls of my feet (out of mid-foot), causing my heels to lift slightly, and/or causing me to have to “good morning” the lift out of the hole. I.E. my back is too horizontal. But I’m not resetting until I actually fail to stand up a lift.

Push-Ups: 3, 3, 3, 3, 3

Pull-Ups: 3, 2, 2, 2, 2

Plank Holds 90s, 90s, 90s

3 rounds of:
50 meter Prowler Push (+20 lbs); 10 deep breaths through nose then immediately,
50 meter Prowler Push; then immediately 100 jump rope single unders
Rest 1 minute between rounds

Total Time: 9:06

It was nice to be able to do the prowler… for the first time! My arm held up well. I will add 5-10 lbs for my next prowler workout.

wednesdays are my deadlifting day

Week X, Workout B.

After spending weeks without deadlifting because of my damn broken arm, it feels great to be doing them again. I love deadlifts. And I love Wednesdays, because it has become my day for deads.

Warm-Up: 5 min on Airdyne cycle, 4 min easy / 1 min hard; power skip, 2 rounds back and forth in the gym; jump-rope 100 single unders, continuous. Hip/Ankle/Calf/Quad/Ham/Shoulder mobility work.

Deadlift w/ Silverback Equipment Fat Bar: 3 x 40 lbs / 3 x 60 / 3 x 80 / 3 x 100 / 5 x 120. Post injury PR; +20 lbs from last week. Feeling solid, maybe even easy, even with the fat grip. +20 again next week!

Wrist/Forearm Rehab: (a) pronated wrist curls: 6 x 15 x 5 lbs; 3 x 2 x 12lbs FatGripz; (b) supinated wrist curls; press; bench; curls; bent over rows: 3 x 10 x 12 lbs FatGripz.

Push-Ups w/ 3 point PVC: 3, 3, 3, 2, 2

Pull-Ups (pronated; fat bar; orange band): 2, 2, 2, 2, 1

5 min on Airdyne cycle

1000 meter row, 3:48.5 (avg. split 1:54.3), resistance 7, s/m about 27 during first 500 meters, about 17 during second. That wasn’t intentional. This particular sortie on the erometer was a piece of dung, even if the end result was comparable to previous efforts.

Hang Clean: 5 x 5 x 10 kg. These felt solid. I was trying to practice Nick Horton’s cues from his recent article except I was doing the full clean.

Waiter’s Walk: 4 x 100 m w/ 12 lbs FatGripz DBs; these were alternated with the Hang Cleans.

Jump Rope: 100 s.u., continuous.

monday on and on

Week X, Workout A

I’ve been plodding along, making progress in the gym. Today, ho hum, another linear progression induced PR. So boring… NOT.

Warm-Up: about 1 minute jumping rope.

Shoulder mobility and hip, ankle, ham, quad, calf mobility.

Squats: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 2 x 210 / 3 x 5 x 220. New PR! And three sets of it.

Wrist/Forearm Rehab: (a) pronated wrist curls, 5 x 15 x 5 lbs; 5 x 1 x 12 lbs FatGripz. (b) 3 x 8 x 12 lbs FatGripz DBs of: supinated wrist curls; press; reverse curls; bench; triceps extension; curls; side delt raises; high pulls.

Push-Ups: 3, 3, 2, 2, 2

Chins (Fat Bar, Orange Band): 2, 2, 2, 1, 1

Plank Holds: 60s, 90s, 90s

Hang Snatch: 5 x 5 x 10 kg.

a little farm work on saturday

Week IX, Workout D

Stopped by ASC at about 11:15 with the kids. Nobody but T-Bone there. Nothing going on. I decided to goof around. Then turned it into a workout. Details as follows:

Warm-Up: 5 minutes on the Airdyne Bike

Goofing Around: 10 lbs FatGrips DBs, farmer’s carries while skipping, and walking, in lines and circles, a few minutes.

Workout: Farmer’s Carries, while running. 10lbs DBs w/ FatGripz handles. 10 x 100 meter @ 90s interval. Farmer’s Carry, while walking: 1 x 400 meters.

Before you call me a pussy for only carrying 1/10th of my body weight on my farmer’s carries, remember, I am still less than 12 weeks out from my broken left forearm. This is really a rehabilitative workout.

It was easy, effective, and fun. My forearms and grip are getting stronger every week.

friday squat PR and three sets of it

Week IX, Workout C

Unbelievable. That is, I mean I understand it, I get why it works, but I still find myself unable to believe that linear progression can let you approach an existing PR, and then surpass it so easily. Yet it works. It really works.

Warm-Up: Riding the Schwinn Airdyne Bike: 3:00 min.

Hip Mobility

Shoulder Mobility

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 2 x 210 / 3 x 5 x 215. This smashed my previous PR of 210 lbs set in March, and gave me three sets at a new 5 rep PR. I’ve been watching this day come for the past few sessions. I anticipated it, but didn’t think it could be real. It’s real.

Forearm/Wrist Rehab: (a) pronated Wrist Curls: 10 x 5 / 10 x 8 / 12 x 10 lbs F.G. DBs / 5 x 15 x 5. (b) 3 x 12 x 10 lb FatGrips DBs: supinated wrist curls; press; curls; bent over row; reverse curls; bench press.

Push-Ups w/ 3 point PVC contact: 3, 2, 2, 2, 2

Pull-Ups (pronated grip; fat bar; orange band): 2, 2, 1, 1, 1

Hang Clean: 3 x 5 x 10 kgs

return to deadlifts!

Week IX, Workout B

Wednesday morning I was up and raring to go; got there early, got an early start, and had a decent workout. My first post-surgery heavy pulling day! I finally did some two handed deadlifts. They felt great and I have begun my new linear progression.

Warm-Up: 500 meter row, 1:50.1, s/m 22, res. 7.

Hip and Shoulder Mobility

Jump Rope: 1000 single unders (10 x 100, alternating sets with sets chosen from among the following sets)

Forearm/Wrist Rehab: (a) pronated wrist curls w/ DBs: 10 x 5s / 10 x 8s / 10 x 10s w/ FatGripz / 4 x 15 x 5s. (b) 3 x 10 x 10lb FatGripz DBs: Supinated Wrist Curls; Hammer Curls; Triceps Extension; High Pulls; Shoulder Press; Curls; Bench Press; Side Delts

Push-Ups w/ 3 point PVC contact: 2, 2, 2, 2, 2

Chin-Ups w/ Orange Band: 2, 1, 1, 1, 1

Fat Grip Bar DEADLIFT: 3 x 20 lbs / 3 x 40 lbs / 3 x 60 lbs / 3 x 80 lbs / 5 x 100 lbs. This felt awesome. 120 lbs next week, and 20 lbs per week until further notice.

Hang Snatch: 3 x 5 x 10kg

Good workout.