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Greg Woods
04-01-2008, 05:23 AM
Found the forum a few weeks ago and really like the feel of the place. So with that, I'm going to start logging my workout here and welcome any type of input from those that care to tag along.

Background: 37 yo, 5'8", 151 lbs. I did Xfit for about 6 months in '05-'06 before switching to an OLAD/Xfit routine. Made great gains on my squat and deadlift with that and hope to climb back to those numbers following Black Box. Half way thru '06 I started gymnastics, which was great until I injured my shoulder in Jan 07 doing giants on the strap bar. Spent most of 07 trying to rehab it before finally settling on surgery in November. Began hitting the weights again in January and started going to gymnastics in March. Been slow going with the shoulders but I'm in no hurry.

My program will be cleans (or variation) for total body ME, front squats for lower body, and weighted pull-ups & presses for upper body. P-lette training, shoulder rehab and metcon on either side of ME days. Evening gymnastics twice a week for roughly an hour.

Goals:
Increase front squat to 250 lbs. Currently at 225.
Controlled muscle-up to handstand. Currently shaky on HS.
Add 4-5 lbs lean body mass.
Stay injury free.

Greg Woods
04-01-2008, 05:28 AM
Mon Mar 31

Max Effort Black Box

Clean: 5x95, 5x115, 5x125, 3x135, 3x155, 2x165(Fail on 3rd) lb
H.P. Clean: 3x3, 135 lb

Ext. Rot (1 band) 2x10
Int. Rot (1 band) 2x10

Decent workout. Spent several days last week working on technique. Started light to get the movement down. Really concentrated on not bending the arms too early. Will probably start at 135 lb next time. Failed on the last rep because I went right to a power clean vs full clean. I prefer power cleans but that wasn't on the agenda.

Greg Woods
04-01-2008, 05:33 AM
Tues. April 1

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Substitution: 35 lb DB

1st round: 3:58
2nd round: 5:01
3rd round: 5:07
Total: 14:06

My conditioning is severely lacking. But I need to start somewhere and since it was unusually warm this morning so I opted for some running. Ugh. Haven't done that in ages. Knees & ankles felt fine but the lungs weren't too happy.

And for the record I'm going to pick & choose my metcon workouts. I have a sheet of old Xfit favorites from a few years ago so I might tap into that if nothing piques my interest at Xfit or the CA WODs.

Greg Woods
04-02-2008, 02:48 AM
Wed. Apr 2

Hanging P-lette training:

L-sit: 3x20 sec (-1 set)
Tuck planche: 3x20 sec (-1 set)
L-sit to Tuck: 2x5 reps (+1 set)
HS (floor): 3x10 sec
L-sit hang to invert: 2x3
Front lever: 2

Attending a conference in town today so I made due with a basement workout. V-sits and straddle planches were beyond my strength on the hanging p-lettes. Its been two weeks since I last did p-lette training and considering how sore the shoulders were last week I'm happy with what was accomplished.

Greg Woods
04-08-2008, 06:04 AM
Tues. Apr 8

Front squats:
1x5x 95 lb
1x2x 135
1x2x 155
3x5x 175 (78% 1 RM)
3x3x 190 (85% 1 RM)
1x5x 135

Int. Rot (2 bands, 7 ft) 3x10
Int. Rot (2 bands, 4 ft) 3x10

Down and out with strep throat for a few days. Started Wednesday night and by Friday evening I knew it was more than a passing cold. A few hours in the ER Saturday morning confirmed my suspicion (as if the inability to swallow, inflamed uvula and white spots on the throat weren't indication enough). When the ER Doc looked at my throat she went "Whoa! That's rough looking". Thanks for the confirmation, Doc. Spent most of weekend either napping or sitting on the couch and had my fill of chicken noodle soup & green tea. Finally hit the solid food Sunday night and feel about 80% today.

Good workout this morning. Probably could have bumped the numbers up a bit on the work sets but then again it is a break-in period.

Greg Woods
04-09-2008, 09:29 AM
Wed April 9

4 rounds for time of:
10 jumping sit-ups
12 dumbbell push press 20% BW (15 lb DBs)
15 sandbag zercher cleans 35% BW (45 lb bar)

Modification: No sandbag so I wrapped 1-inch webbing around the knurling and held loose ends. Better than nothing....

Time: 12:10

Dug thru the archives this morning and picked this routine. Jumping situps were harder than I anticipated...at least the jumping portion. Cleans really slowed down toward the end too. Nice change from typical pushup/pullup/squat metcons.

Greg Woods
04-11-2008, 03:52 AM
Thurs Apr 10

Rest. Got to take Arden and her two buddies to Pre-K in the AM. Completely screws up my morning and gets me into work late, but it's a blast. Wish I could do it more often.

Fri Apr 11

Superset (Rest=120 sec)

Pull-up: 2x5xBW, 3x5+30 lb, 1x3+40 lb, 1x3+50lb, 1x3+55 lb
DB press: 2x5x25s, 3x5x40s, 1x3x50s, 2x3x60s

Superset
Y: 2x12x5 lb
T: 2x12x5 lb
I: 2x12x8 lb

The pullups went well, which good since I enjoy doing them. The 3x5's were a touch light but the 50-55 lb range was good for 3's. Was very happy with the 120 lb press although they were a grind. That's 80% of my bodyweight so hopefully it won't be too long before I'm back to p-lette HSPUs. I was up to seven at one point in late 06 (video of a few from 9/06 (http://video.google.com/videoplay?docid=1654800278196121256)). Have lost focus on shoulder prehab the last few weeks so it's time to get those back into the mix.

Greg Woods
04-13-2008, 02:02 PM
Sun April 13

Clean: 2x5x95, 3x3x135, 3x1x160 lb

Clean shrug: 2x6x185 lb

Floor press: 1x8x95, 3x8x145 lb

Videoed the cleans and my hips were way too high. Concentrating so much on the second pull I completely screwed up addressing the bar and getting proper back position. Liked watching the vids though so I'll try to get some more next time around. Right shoulder still giving a twinge on the floor presses.

Greg Woods
04-14-2008, 04:45 AM
Mon Apr 14

4 rounds for time of:
100 m sprint
10 Turkish get-ups – 25% BW (Scaled to 25 lb DB)
1 min rest

Time: 12:11

Dynamic Blackburns: 2x20
Scap Pushups: 2x20 (elevated feet)

Considered using the 25% BW recommendation but after toying with the 35 lb DB for a minute I realized it wasn't going to happen. Dropped back to a 25 pounder and went at it.

Greg Woods
04-15-2008, 03:07 AM
Tues. Apr 15

P-lette training:
(rest= 45-60 sec)

L-sit: 3x20 sec
V-Sit: 3x10 sec
Tuck planche: 3x20 sec
Straddle planche: 3x5 sec (partials)
L-sit to Tuck: 5 reps
Straddle press to HS (wall) 2x3
HS: 3x45 sec (wall)

Weighted hamstring stretch: 3x20 sec, 45 lb plate

Partial straddle planches went surprisingly well. Back was flat and knees were out. Still one set down on most of the holds from two months ago. Planning on hitting the gymnasium this evening for some ring & HB work.

Greg Woods
04-16-2008, 04:18 AM
Wed. Apr 16

Front squats
1x5x 135
1x3x 155
3x3x 190 (85% 1 RM)
3x1x 205 (91% 1 RM)
1x5x 135

Int. Rot: (1 band, 11 ft) 3x15
Ext. Rot: (1 band, 5 ft) 3x15
T-curls: (1 band, 7 ft) 2x8
Sub. scap pull: (1 band, 7 ft) 2x10

My left wrist felt strained during the singles but otherwise a good effort.

No gymnastics last night. Completely forgot about it until around 6pm and by then I wasn't in the mindset to go. Considering I was nodding off during a 10 AM meeting, figured it'd be best to get some rest instead.

Steven Low
04-16-2008, 02:14 PM
If you want that handstand and strong muscle up... gotta do TONS of that. If you can, try to take most of your gymnastics work from the parallettes to the rings. You'll find your strength will stall for a week or so as your body needs to adapt and then start to shoot up rapidly.

Greg Woods
04-21-2008, 03:25 AM
Thanks for the input, Steven. Interestingly I started doing the p-lette routine on the rings earlier this year after finishing PT and saw a definite benefit of the rings on shoulder strength/rehab. However, I switched back to the bars in March thinking that'd be more beneficial in developing the planche. Might switch some of the holds back to the rings while keeping some of the bar work based on your suggestion.

Greg Woods
04-21-2008, 03:27 AM
Thurs Apr 17

AM Workout:
3 rounds for time of:
20 ball slams - 15% BW (6lb medicine ball)
16 1-arm DB power snatch - 20% BW (30 lb DBs)
200 m sprint

7:59

Sprints weren't too "sprinty". Ball slams were a nice change.

PM Workout:
Gymnastics

3 rounds: L-sit, front lever, invert, back lever, skin the cat, invert, L-sit
3 muscle ups, L-sit to press position

Mushroom: 3x3, 3/4 of circle

Rope climb: 2 ascent/decent in L-sit (15 ft)

Tumble track: Random flips

Slow evening at the gym. Trying to cut back on the volume of work until the shoulders are 100%. Happy with the MUs considering I couldn't get thru the transition last time.

Greg Woods
04-21-2008, 04:22 AM
Fri Apr 18

Superset (Rest=120 sec)

Pull-up: 1x5xBW, 1x5+25 lb,3x3+50 lb, 1x1+650 lb, 2x1+70lb, 1x5+25 lb
DB press: 1x5x25s, 3x3x40s, 6x1x60s, 1x10x25s

Cut back on the presses from last week due to soreness, otherwise a good workout.

Greg Woods
04-21-2008, 04:24 AM
Mon Apr 21

5 rounds for time of:
5 box jumps – 20”
5 ball slams
5 Oh-Susies
5 pull-ups

Time: 6:49

Quick metcon. Hadn't done Oh-susies in a long time so they took some getting used to.

Greg Woods
04-22-2008, 03:40 AM
Tues Apr 22

Cleans:
2x5 95 lb
3x3 140
1x1 165
2x1 170

Hang Clean:
3x5 95 lb

DB Floor press:
1x8 30s
1x5 50s
3x5 70s

Became evident during the heavy cleans I need to work on properly racking the bar. The last two sets my elbows were pointing at the floor. Did some light hang cleans focusing on the rack position. Floor presses felt good.

Greg Woods
04-23-2008, 04:17 AM
Tues Apr 22

PM Workout:
Gymnastics ~ 45 minutes

Rings:
3 rounds: L-sit, front lever, invert, back lever, skin the cat, invert, L-sit
3 muscle ups, L-sit to press position
3 backward roll to L-support
4 support swings

HB: 3 kip to cast handstand

Rope climb: 2 ascent/decent in L-sit (15 ft) 30 sec rest

Tumble track: Random flips

Handstand practice.

Had planned to do some high bar work but the uneven bars were being used when I arrived so I went thru my ring routine. My back levers felt strong and I pushed my front lever holds a bit. MUs were smooth and after several attemps I hit three backward rolls in a row. Handstands were coming up short of the balance point, which shouldn't have been a concern considering I could have forward rolled out of them on the padded floor if I went over.

Greg Woods
04-23-2008, 04:30 AM
Wed Apr 23

Jump rope - 2 minInt Rot (1 band, 11 ft) 3x15
Ext Rot (1 band, 5 ft) 3x15

Stretching: hamstrings (+45 lb), pecs & shoulders (black band)

Greg Woods
04-24-2008, 11:45 AM
Thurs. Apr 24

Front squats
1x5x 95
1x3x 135
3x3x 195 (87% 1 RM)
3x1x 210 (93% 1 RM)
1x5x 135

Seated Rows: 3x8, 140 lbs

Not much to report except the squats were a bit slow. Deep, but slow.

Greg Woods
04-28-2008, 05:16 AM
Mon Apr 28

Superset:
Pull-ups
1x5 BW
1x5 +25 lb
3x3 +52.5
3x1 +75
1x15 BW

Incline DB press:
1x5 30s
5x5 60s

Stretching: hammies & shoulder

Had an active weekend working around the house so I didn't get a workout in. Figured digging out fence posts, moving boulders and being the on-field coach of my daughter's soccer game filled the exercise bill. Not sure what I did but my left shoulder has been tender the last two mornings. Ice and TLC for the next few days.

Substituted incline press for standard pressing with no signs of discomfort. The 3x3 pull-ups were spot on. The singles were tough and the chin just broke the plane of the bar on the last one. Stick with this one more week.

Greg Woods
05-01-2008, 04:02 AM
Tues & Wed

Lots of static & dynamic stretching, foam rolling

Thurs

Cleans
1x5x 95 lb
3x3x 145
3x1x 175
1x3x 135

Seated Row
5x5x 160 lbs

Int Rot: 3x10 (2 band, 7 ft, elbow down)
Ext Rot: 3x10 (2 band, 5 ft, elbow down)

Had a training course Tues & Wed which disrupted my routine. As a result I spent a lot of time focusing on stretching and researching more dynamic moves to add.

Cleans went well although the elbows dropped as the sets progressed. The shoulder pain is subsiding too. I have an ART session tomorrow morning so hopefully some shoulders & upper back work will help speed recovery.

Greg Woods
05-07-2008, 04:16 AM
Sat May 3
Front squats
1x5x 135 lb
3x3x 195 (87% 1 RM)
3x1x 215 (95% 1 RM)
1x5x 135

Mon May 5
Superset:
Pull-ups
1x5 BW
1x5 +25 lb
3x3 +52.5
3x1 +75

Incline DB press:
5x5 65s

Wed May 7
Clean:
1x5x 95 lb
1x3x 135
1x1x 175
1x1x 185
1x1x 195
1x1x 200 F
1x1x 200 PR

Seated Rows: 5x5x160

Not much computer time the last few days. Not much metcon either now that I look at it. Decided to do some singles this morning and get a baseline as to what my 1RM is for cleans. Very happy with hitting 200 lbs. Would like to hit 220 by the end of the year. Will have to bump up my front squat numbers and quickness getting under the bar for that to happen. The fail was more a mental breakdown than strength related....I bailed before the bar got to mid thigh. Shoulder is still aching in the morning so I think I'll ditch the upper body push/pull for a week or two.

Greg Woods
05-09-2008, 05:51 PM
Fri May 9

Front squats
1x5x 135 lb
1x 185
1x 210
1x 235
1x 240 PR
1x 245 (F)
1x5x 135 lb

Int. Rot (1 band, 7 ft) 2x10
Ext Rot (1 band, 5 ft) 2x10

Continuing the singles theme, I decided to test my front squat max this morning. Added 15 lbs to my previous PR. Should have known better than go for 245 but ego got the best of me and I bombed as a result.

Greg Woods
05-12-2008, 04:45 AM
Sat May 10

30 yd shuttle
9 trips: 70-2x4x8
1 trip: 5-2x4x10
10 trips: 10-5/8" 4x8 T-111
5 trips: 6-1/2" 4x8 plywood

Time: ~80 min

For some reason the lumber yard decided to drop the load at the end of the driveway instead of near my shed site, as I had discussed with the salesman. :mad: Wasn't really moving it for time, but I didn't stop moving until everything was stacked next to the floor I build last weekend. Carried most of the 4x8's in the overhead position. Good transfer to hanstand control. :rolleyes:

Greg Woods
05-12-2008, 04:54 AM
Mon May 12

Deadlift
1x5x 135 lb
1x3x 225
3x3x 300 (85%)
3x1x 320 (91%)
1x5x 135

Y: 3x15x5 lb
T: 3x15x5 lb
I: 3x15x8 lb
Scap pushups: 3x20 (feet elevated)

Decided to substitute deadlifts for my pull-up day for the next few weeks. Haven't lifted heavy with DLs in over a year. I hit 405 last April but essentially stopped lifting heavy in lieu of shoulder rehab. Probably wasn't the smartest move but I was pretty down in dumps for most of the spring & summer. Tested my 1 RM again two months ago and came up with 350, so percentages are based on that.

Greg Woods
05-14-2008, 03:48 AM
Tues May 13

Jump rope: 5 minutes
Band stretching: pec & shoulders, hamstrings
P-lette HS: 8 (no wall)

Between oversleeping by 20 minutes and waking up without a metcon plan, I pretty much just screwed around this morning. Tne p-lettes looked lonely in the corner so I kicked up to a few handstands before leaving. Only a few seconds per hold, but they felt good. I need to get back to this training next week.

Greg Woods
05-14-2008, 04:15 AM
Wed. May 14

Cleans
1x5x 95 lb
1x3x 135
3x3x 160 (80%)
2x1x 190 (90%)
1x3x 135

Seated Rows
5x5x 165 lb

Lifts were a bit sluggish this morning, most likely a result of the re-introduction of deadlifts on Monday. Form broke down on the second single so I called it quits.

Call me slow but after seeing nightshades referenced here a few times I Googled them and realized they are a good portion of my diet. I've been eating 3-4 campari tomatoes a day for the last few months, and then in an effort to increase my veggie intake I added a bell pepper a day last month. While I know I have other issues with my shoulders, I'm wondering if these nightshades are contributing to my continuing achiness. Might be coincidence but I haven't had tomatoes or peppers since Friday and today is the first day in weeks I woke up without pain. Time to re-evaluate my veggie selection.

Greg Woods
05-20-2008, 03:26 AM
Mon May 19

Front squats
1x3x 135 lb
1x1x 185
3x3x 205
3x1x 220
1x5x 135

Seated Rows: 5x5x 170 lb
Shoulder mobility & hamstring stretching

Took a few days off from lifting for recovery, although I kept up with my stretching and mobility work over the weekend. Front squats were solid and kept the weights moving at a decent clip.

Greg Woods
05-20-2008, 03:37 AM
Tues May 20

Int Rot: 3x10 (2 bands, elbow down, 5 ft)
Ext Rot: 3x10 (2 bands, elbow down, 4 ft)
Y: 15, 15, 10 @ 5 lbs
I: 15, 15, 10 @ 5 lbs
T: 3x15 @ 8 lbs

L-sit (rings): 3x15 sec
Tuck (rings): 3x15 sec
HS (p-lette): 2x30 sec

Decided to add some isometric holds into the mix today, which only highlighted how much I've lost the last few weeks. Shoulder was very sore this morning and can only assume Sunday's shed building activities are to blame. I've found it takes a good two days for shoulder pain to manifest itself. Time to break out the shoulder rehab folder again.

Greg Woods
05-21-2008, 04:06 AM
Wed May 21

Deadlift
1x5x 135 lb
1x3x 225
3x3x 310
1x1x 330
1x1x 340
1x1x 350
1x5x 135

Ring pushups: 3x10

Upped the weight on each of the singles, topping off at my current max. Had some more in the tank so I'll keep pushing the numbers up.