wednesday better

Decent sleep and good nutrition over the past two days, I was feeling better, and less shoulder pain, this morning.

Warm-Up: 10 min. on AirDyne, Floor Work (lackluster), Mobility Work.

Deadlift: 5 x 135 / 5 x 225 / 3 x 275 / 1 x 325 / 5 x 335 (PR). Nothing to say here. Want to go back to working on strengthening my back extension, though.

No press today, because of shoulder. Instead,

Shoulder rehab work: 3 x 10-12 x 8 lbs DBs: press, dangling rotation, front raises, side lying external rotation, diagonal reverse flyes, reverse flyes.

Wrist Curls, pronated and supinated: 3 x 25 x 8 lb DBs.

Lying Triceps Extension: 2 x 20 x 20 lb DBs

Lying Dumbbell Pullover: 2 x 10 x 50 lb DB.

Dumbbell Shrugs: 3 x 12 x 55 lbs DBs (110 lbs).

Warm-Down: 5 minutes on Rowing Ergometer at 17-19 s/m, easy pace, about 1050 meters.

monday blue

Week eight got off to a difficult start on Monday. Continuing shoulder pain on the right side severely limited the effort I could put into my squat, and prevented anything heavy in the upper body “push” category of lifting. Also it was a bad night Sun-Mon, with kids sick, kids up, kids in the bed; I was up by 3:00 am having been woken several times during the evening.

Warm-Up: 10 minutes on the AirDyne. Some mobility work.

Squat: 5 x 45 / 5 x 160 / 3 x 245 / 1 x 260 / f x 265. This sucked. At the end of the workout I announced that I was through with back squatting for a while. Not sure if that is true or not, but what the fuck. I should have put more volume in the warm up, but that would have hurt more!

Shoulder rehab work: 3 x 10-12 x 5 lbs DBs of hanging rotations, reverse flyes, press, etc.

Wrist Curls, pronated and supinated: 3 x 25 x 5 lb DBs.

FatGripz Barbell Bent Over Row: 15 x 65 / 3 x 5 x 135 / 15 x 45. These felt good! Pulling is fine on the shoulder.


10 x 100 meter sprint @ 60 sec. intervals. These felt good but they weren’t great on that right shoulder.

Week seven recap

My twelve week training and body recomposition cycle continues with further evidence of progress.

Training: I set two meaningful PRs this week: 5 x 260 back squat and 5 x 330 deadlift. Both felt good and both brought me closer to my goals, in spite of shoulder pain that has brought my pressing to a dead halt and my continuing hiatus in power cleaning.

Body Recomposition: Saturday of week six to Saturday of week seven, I appeared to gain a half a pound, but the average daily weight for week seven was actually down 0.8 lbs from week six. Thus: last Saturday, 199.5, this Saturday, 200 lbs, but the week six average, 201.6 was above the week seven average, 200.8. I am a bit worried that my umbilical measure was flat to up (37.46 average vs. 37.55 average) and my average skinfold measure was flat at 12 mm. Overall progress during the past seven weeks is strong: down 6-9 lbs in weight, 1″ in waist, and evidence of a positive direction in skinfold measure.

I had several “cheat” nights over the past week and was a bit inconsistent in keeping “clean” fasting windows. I plan to be a little more deliberate this week.

work work work

Friday, I was not motivated at all. Pain in my right shoulder is getting me down. I considered changing up my plan, but decided against it. I would push through shoulder discomfort for at least one more training day and decide later whether the efforts were worth it. I was also pleasantly sore and worn out from Wednesday’s workout, especially the lying triceps extensions / pullovers.

Warm-Up: 5 minutes on Airdyne, mobility, etc.

Squat: 5 x 45 / 5 x 160 / 1 x 225 / 5 x 3 x 235.

Some of these were pretty grinding. That third rep could involve too deep of a bend (good morning style) and too slow of a drive. “That’s tempo lifting,” I joked. Yeah. This was the plan and I followed through and that’s all that matters.

Also performed (sometimes in between sets):

Wrist Curls, supinated and pronated: 3 x each type x 25 reps x 5 lbs DBs.

Shoulder Press: 3 x 10 x 5 lbs DBs.

Various shoulder flyes: numerous sets x 10 reps x 5 lbs.

Shrugs: 3 x 12 x 50 lb DBs (i.e. 100 lbs).

Chin-Ups, unassisted: 1 x 2 (one set of 2; this is one more than last week).

I wish I had felt up to doing more work in some more basic lifts, but nothing sounded right… not the power clean, RDL, good morning, DL work sets, KB work, etc. The thought of a “Turkish get up” with my right arm makes me cringe. Will assess more later.

I may need to take a serious look at how I can modify my program for best results, being more deliberate over the next 3-4 weeks about how to approach rehabbing the shoulder while continuing to make progress in the bigger lifts, and doing some meaningful auxiliary work. Not today. For today I’m satisfied.

slow grind

Wednesday, early morning at ASC. Making slow, steady, even grinding progress.

Warm-Up: 5 minutes on rower, floor work, mobility.

Deadlift: 5 x 135 / 3 x 275 / 1 x 315 / 5 x 330 (PR). These felt awesome.

Lying Triceps Extension / DB Pullover: 20 x 20 lbs / 15 x 40 lbs (two 20 lbs DBs) / 10 x 50 lbs (two 25 lb DBs) / 5 x 70 lbs (two 35 lb DBs) — I had to work too hard to get the fifth / 2 x 70 lbs — ran out of energy for this set, and out of time for the work. I think I will do high rep pullovers with one 55 lb DB next time

Shoulder exercises: I also did various light weight shoulder exercises.

Shoulder was not acting up too much this morning, but it did hurt… and it was not possible to press.

monday full of rage

Shoulder pain is not going to keep me out of the game. I was in on Monday morning early of course. Did the usual. Setting PRs and slowing down old man death.

Warm-Up. Yes. Mobility too.

Squat: 5 x 45 / 5 x 160 / 3 x 215 / 1 x 255 / 5 x 260 (PR). Right shoulder excruciatingly painful during squats.

Barbell Bent Over Row with FatGripz: 15 x 45 / 5 x 95 / 3 x 5 x 130.

Various: light weight shoulder and wrist rehab movements (3 and 5 lbs). Maybe ten total sets?

Shoulder Press: 3 x 10 x 5 lbs DBs. Right shoulder is very painful. Full range of motion with light weight feels just ok.


For some reason carrying does not hurt my shoulder (thank God).

60 second intervals, 10 rounds, ten minutes total, 80 meters per round (40 running, 40 carrying).


First round: run out carrying 2 dumbbells, set them down and sprint back. Rest until end of minute. At the start of second minute, sprint out, carry back, rest until end of second minute. Repeat for a total of 10 minutes.

Thus: Farmer’s Carry 40 meters w/ 2 x 45 lbs DBs / 40 Meter Run / Rest (round 1) / 40 meter run / Farmer’s carry 40 meters / Rest (round 2) //

Anyway the bottom line is that in 10 minutes I ran 10 x 40 meters and did 10 x 40 meters farmer’s carry with 90 lbs. {ed. just above the ankles my shins hurt a lot the next day}

week six wrap

As of Sautrday, Feb. 18 I completed my sixth week of 2012’s first, 12 week training cycle. I can report mixed success for the start of 2012, in spite of injuries, illnesses, set backs, what have you, I have been making tangible progress on my two main areas of concern, training and body recomposition.

Training: I took a pause from doing “work” in week six and tested my one rep in deadlift, squat, and press. I set two new PRs in the two lifts for which I have a concrete goal. I pulled 1 x 375 in the deadlift on Wednesday, a massive +45 lb PR and putting me within 25 lbs of my overall goal of pulling 400 lbs. (Of course, I won’t be satisified until I actually pull 405, “four wheels”). On Friday I pushed 1 x 275 in the squat, only a +5 lb PR over the past 6 weeks but an important step towards a 300 lbs, or 1.5 x B.W. squat. I also came within 5 lbs of my 1 RM in the shoulder press, hitting 1 x 120, not bad considering I took months off of pressing after breaking my arm and that my right shoulder is screwed up (and that I’m a pencil neck geek). The lifts give me an implied “CrossFit Total” of 770. I will re-test during week 12. One concern is, I was feeling so spent by the end of the week (see last post) that I actually was contemplating taking it easy or not training at all during week seven. Between fatigue and right shoulder pain… ugh. But this morning, I feel good enough to think about staying the course.

Body Recomposition: week to week, Saturday of week five I weighed in 1/2 lb less than I did on Saturday of week six, 199 vs. 199.5. But the overall trend is in the right direction. My average weight in week four was 206.1, in week five it was 202.14, and in week six it was 201.64. My average suprailiac skinfold measure in week five was 13, and in week six it was 12. My average waist in week four was 38.09, in week five was 37.66, and in week six was 37.46. I am definitely leaning out. I have benefited greatly from drinking much less (only on Friday and Saturday the last two weeks) and I have seen (especially in week five) how much progress I can make when I am very strict about establishing a “clear” daily fasting window. I am very motivated to be QUITE good during week VII, so, I feel confident about my progress.

Overall:I am close enough to my goal weight of 195 (as of Sunday morning weigh-in, about 7.5 lbs away) that I can start to contemplate reaching the goal well before the 12 week cycle is over (possibly within two weeks) and can, after that point, reframe my goal as maintaining weight while increasing lifting capacity, and seeing measurable improvement in leanness (e.g. decreased umbilical measure and skinfold in mm). I am also up to 91% of my goal squat weight and 93% of my goal deadlift weight. I don’t think the evidence suggests I can reach the goals in the next six weeks, but that’s immaterial (was never part of the plan). I just feel good about the numbers and I am beginning to think about the next set of training goals.


I am tired. Tired, and my right shoulder hurts. It’s screwed up. I skipped a few things today. But I didn’t skip back squats, and that made my shoulder hurt more than anything else. I took the approach to the shoulder pain today of doing extra volume of light weight full ROM stuff, plus extra mobility and lacrosse ball work. I think it was the right thing to do.

Warm-Up: the usual.

Squat: 5 x 45 / 5 x 160 / 3 x 240 / 1 x 260 / 1 x 265 / 1 x 270 / 1 x 275 (PR) / f x 280. Not as much progress over the past six weeks as I’d have liked but a PR is a PR and I’ll take it. It’s been a heavy two weeks, and like I said, my shoulder is acting up.

In between squat sets:

Wrist Curls: 5 x 20 x each arm x 5 lbs dumbbells

Shoulder Exercises: various movements, full range of motion, sets x 10, with 3 lb DBs. Many sets.

Two Handed Kettlebell Presses (each set preceeded by 1 x clean): 15 lbs KBs — 2 x 5 / 3 x 10.

Romanian Deadlift: 10 x 45 / 5 x 95 / 3 x 5 x 150.

Chin-Ups, unassisted: 1 x 1 (one set of one; my first unassisted chin-up post surgery!)

That is all. I am so tired. So very tired.

working it on wednesday (deadlift PR)

Wednesday morning, pretty early, but feeling dead to the world this week. Plus: my right shoulder is KILLING ME. Mentally throwing me for a loop. Shoulder Pain is NOT COOL. Did not stop me from getting a PR in my deadlift or going heavy on the press today. Did stop me from just about everything else.

Warm-Up: the usual.

Deadlift: 10 x 45 / 5 x 185 / 3 x 275 / 1 x 325 / 1 x 335 (PR) / 1 x 345 (PR) / 1 x 355 (PR) / 1 x 365 (PR) / 1 x 375 (PR). Was there a little bit of upper back rounding, loss of extension on those heavy reps? Sure, but Matt Smith watched me and said I looked a lot better than a few weeks ago, when I got called out for my form on 5 x 320. I’ve been working the extension diligently since then and it’s made a difference.

Press: 10 x 45 / 5 x 65 / 3 x 85 / 2 x 95 / 1 x 105 / 1 x 110 / 1 x 115 / 1 x 120 / f x 125. Not a PR. My 1 rep PR is 125, a number I got in 2009, after about 1 year of CrossFit and before any injuries or problems with my shoulders had emerged. I might have gotten 125 or even 130 if my right shoulder was not so painful. Fracking right shoulder. WHY?

(Let’s be clear: the right shoulder pain is a recurrent injury going back years. It might have its root in a very old snowboarding accident, even; I can’t be sure. It became very aggravated in 2006-2007 when I was last involved in Yoga. It became re-aggravated in 2010 by CrossFit, whether it was high pulls, kipping pull ups, ring dips, or high rep presses/push-presses/jerks/snatches, I don’t know. So. It has usually improved, so that I can do things without pain. But looking at the facts: my shoulder strength has stagnated for more than 2 years. A big part of that of course is that I broke my forearm in Summer 2011, but… Now, the shoulder gets aggravated from time to time. Things that aggravate it: push-ups, bench presses, too many heavy shoulder presses, close grip squats, side presses, side plank, yoga poses, etc. I had a heavy week last week, with two press sessions and an extra squat session, in which Rip encouraged me to take a narrower grip than I ever had. Three days later it hurts my shoulder to move my right arm? Clearly, I aggravated it again. I am going to take it easier on the shoulder for the next few weeks and see if it cools down. One year from now, if I am still complaining about this shoulder, I’ll consider taking my butt to a surgeon. Not before. I’ve had enough surgeries in 2010 and 2011. But I might allow for ONE more… in 2013.)

monday after monday

Got up early arrived early did a bunch of stuff that on paper doesn’t read like much. Warmed up for a few minutes on the airdyne, did just a bit of additional stretching, and then proceeded to try to go heavy. Didn’t go entirely as planned.

Most of these sets were done interspersed with one another, with long rests between sets.

Squat: 5 x 45 / 5 x 160 / 3 x 215 / 1 x 255 / 1 x 260 (was going to go for 5 and knew it couldn’t happen; decided to rack it and rest; afterwards decided to do singles, which didn’t go well) / f x 265 (bailed on this one; that was over; I went down) / 3 x 225 / 7 x 205 (PR, technically) / 10 x 185.

Bent Over Row with FatGripz: 15 x 45 / 10 x 75 / 3 x 95 / 1 x 115 / 5 x 115 / 3 x 5 x 125.

Push-Ups: 3 x 12. Face chest and thighs to the floor.

Kettlebell Presses: 3 x 10 x 35 lbs KBs

After Squats and BOR were done…

Romanian Deadlift with FatGripz: 10 x 45 / 3 x 5 x 145. This was an intense forearm blast.

In fact, between all the grip challenging exercises, my forearms were very painful afterward. But they felt better later on.

Later, in the evening, in the dark, after the kids went down, I went on a walk with Mike Peterson. About 4 miles. Haven’t done something like that in a long while. I’ll probably pay for it later.