Here We Go Again

shoulder injury is no better if not worse than it was before the week off.....not sure how that happens. It hurts to lift over shoulder height and any pressing movement. Set up a appointment friday and I don't have a good feeling about this one. Every time I have had this feeling its been a pretty bad injury and I am 3 for 3 with guessing how bad it is. I am hoping it is not a tear but thats what I fear. I'll keep ya updated in the mean time looks like I will be spending time focusing on squatting rdl and sprints.

I've Made it One Day

Well as you know I am taking a week off for my shoulder because of some pinching pain going over head and in the push up and bench movements. I figured I can take the week off hope that I am good and just be a week behind instead of pushing through the pain and blowing something out. Anyone that reads this (if anyone) have any good shoulder stretches and mobility to maybe loosen it up its a pinch so I am guessing I need to get things looser in the shoulder. So first day off was rough I get really antsy and bored when I do not go to the gym and also my anxiety gets worse I will probably do some walking this week and bikram yoga to keep me sane.

set back

Well I started the program with a shoulder pinch/pain in my right shoulder when i did overhead and bench pressing movements. It has not gotten worse but not better and its nagging so I decided to take a week off from upper body I still will be doing the lower body work.

16

10/16/12
Day 16

Squat
1x9x300

Max reps in 3 mins of 95lbs front squat
60 reps

40 GHRs
20, 15, 5

Had a hell of a lot of protein today and I really need to keep the way I am eating up because things are only going to get tougher. I will be taking shakes in the morning and at night as well as after my workouts now and I think this extra protein will be key in the later stages of this program. Over all feeling pretty good. Knee was fine on the squats and I ordered knee sleeves. I read a lot about knee sleeves and helping with patella pain so I am willing to give it a shot.

Numero 15

10/15/12
Day 15

Incline Bench
2x7x210

Single arm db bench
3x6x65

Bench dips bodyweight 50 reps
25,25

3rds for time
35lbs push up to row x 12
40 single unders
6:37

Chin Ladder
1,2,3,4,5x3 + 1

Nutrition is back on track from a weekend of having a bit of fun. Todays workout was pretty good I do like the single arm bench and the conditioning was something I have never done before and I liked it as well. I have a weird shoulder pinch on benching movements but I am not to worried about it since I have had it for 3 weeks and it didnt get worse.

11,12,13

10/11/12
day 11

Db clean and press (1,2,3)x5
3x5x60

BB hang clean and press
1x4x155
2x5x145

30/30/30 row x2
jump rope single rows

FM push ups

10/12/12
day 12

BB row increasing weight (strict)
155,175,185

RDL 2x4-6
2x6x200

Yates
2x8x165

35lbs Gladiator push ups 40 reps for time
5:23

chin ladder
1,2,3,4,5x3

db curl
hammer curl 1x10x40
concentration curl 1x20x30

10/13/12
day 13
5rds 2 min rest between rds
10 burpees
100m sprint

fm close grip push ups

Day 9 and 10

10/9/12
Day 9

Front squat
2x3x255
2x5x255

RDLs
2x10x185

6 sled pulls 50 ft backwards

15/15/15x4 rds row
200 jump ropes singles

fm dive bombers

Rough day for me my butt injury hurt during the front squats and threw off my form then re hurting my knee which still hurts today to bend all the way. Not really in the mood to blog so here is todays.

Day 10

800m run with 40lbs vest (cant wear vest)
3:53

Day 8

10/8/12

DB Bench
10,8,6+
80,85,90(12)

Weighted bench dips
2x8
45, 90

4 sets for time:
10 clapping push ups
25 db swings 52.5lbs
4:40

Chin ladder
1,2,3,4,5x2 + 1,2,3

Nutrition: back on track
Comments: I feel like my traps are going to be constantly sore over this 12 weeks they just keep getting beat up but I dont mind it if it leads to a nice yoke. Today was more of a pump and conditioning day rather than strength and tomorrow is going to be a tough strength day. So far I really like the way he wrote this program and I feel like its going to make me a lot mentally tougher say 6- 8 weeks in. Just keep trucking away thats all.

The Rest is Here

10/5/12
Day 5

Db Row3x5x65

RDL 2x4-6 (strapped)
2x6x215
Weighted Chins 2x6-8
45lbs 8,8
Rowing Intervals 15:15:15- Light, Medium, All out, 45 second rest between rounds

Chin Ladder 
12345x2, + 1

BB curls
1x10x80

Hammer curls 
1x10x40


10/6/12
Day 6

100 meter repeats x8



Well the rest day is finally here and it was a tough week for sure. I am beat up and sore but also ready to hit it again next week, and for the next 11 weeks. Nutrition has been good minus yesterday because.... welll.... ya know I go to college.

Yesterdays One Mile and Todays Work

10/3/12
Day 3

One Mile Time Trial
6:28

Bikram Yoga

Nutrition: good again
Comments: not my best one mile ever but for the amount of strength I have gained I neglected the running so I am not so mad about it.

10/4/12
Day 4

Press/ Push Press

2x5x160
2x8+2x160

Use the push press on the last set to get a few extra reps

3x5 heavy db jerk single arm
70lbs

70lbs db swing X 125 reps for time
7:46

FM dive bombers

Nutrition: so far so good
Comments: Happy with the strength work for today but not so happy with my time for the swings. I was not as gassed as I could have been but my lower back and grip went fast and could not keep up with my condition. Tough one today back at it tomorrow.

Still Being a Gladiator and Shit

Day 2

Squat
2x5x295
1x8x295

GHRs 40 reps
20, 12, 8

6 sled drags 50ft
used my homemade tire sled with 40lbs vest and 2 35lbs plates in it

FM push ups 100 reps

Nutrition: nailed it
Comments: Day 2 has come and gone and I am still feeling good about this. I was not really sore this morning which was a surprise but tomorrow will be a different story as I sit here and write this my legs are already pretty sore....and we have to run a 1 mile time trial tomorrow.... my favorite -___- Everyone knows I hate running anything over a 200m so this is going to be brutal.

Let The Games Begin

Gladiator Day One

Incline Bench
2x6-8
8x205
7x205

One arm db bench
3x6x60

50 bw bench dips
25, 20, 5

Chin Ladder (rest the amount of time it takes to do the chin)
1,2,3,4,5x2

Jump rope 3x3min

Nutrition: Good lots of protein and good carbs
Comments: Well the beginning of the program started it off right thats for sure. I dont think that I have inclined bench in....forever so that was an interesting stimulus. The one arm db bench presses were also something new and something I enjoyed. The worst part of today was the jump roping because my calves have not had to work that hard since I played lacrosse. I will definitely be sore tomorrow just in time for a tough leg workout.