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Justin Gross
05-12-2010, 10:20 PM
Background: 38 years old. CF'er for a few years. Destroyed shoulder with muscle up 9/08 and was sidelined all of 09. Surgery 11/09 repaired it. Began Starting Strength 1/10 for a few months. I switched to Gant's hybrid for a while but kept tweaking my neck snatching. Now I'm going back to SS to see how far I can get with it.

I eat Paleo ~ two cheat meals per week.

BW: 205#

Goals: Deadlift 500, C&J 300, strict muscle up, and to get some real (competition based) goals

Justin Gross
05-12-2010, 10:35 PM
note: I reset to about 80% of previous maxes, also Squats are Oly.

Mon 5/10

Squat: 3x5@235
Bench: 3x5@185
Deadlift:1x5@335
yndtp
Wtd Pull Up/ Dip: 3x5@+30#
DB Suitcase Carry

Weds 5/12

Squat: 3x5@240
Press: 3x5@115
P Clean: 3x5@155
yndtp
False Grip Ring Pull Up/ Dip: 3x5
Rock Ring Hang: 3x15 sec

Justin Gross
05-14-2010, 04:41 PM
Fri 5/14

Squat: 3x5@245
Bench Press: 3x5@195
Deadlift: 1x5@325 (accidently underloaded by 20#)
tried to make up for it by pulling 4x1@345

YNDTP
Weighted Pull Ups/ Dips: 3x5@40

Justin Gross
05-17-2010, 01:20 PM
5/17 Monday

Squat: 3x5@250
Press: 3x5@120
PClean: 5x3@165

FG Ring Pull Up/ Dip: 3x5@5

Had a non Paleo weekend (a couple burritos, burgers, potato salad) and this morning's lifting was really easy. I think I was carb deficient and that reload, even though there was a lot of garbage, was needed.

Justin Gross
05-18-2010, 03:09 PM
Shit, it looks like I'm gonna have to rethink the plan.

Derek Simonds
05-18-2010, 04:57 PM
Shit, it looks like I'm gonna have to rethink the plan.

On the paleo? :D Is the YNDTP in reference to rehab moves for your shoulder?

Justin Gross
05-19-2010, 08:59 PM
On the paleo? :D Is the YNDTP in reference to rehab moves for your shoulder?

The shoulder's 100%, yndtp is because my upper body was disproportionally weak so I'm playing with some pull up and dip variations. I also like doing different carries. That's the type of stuff I've been throwing in.

I'm keeping paleo (more fruit, definitely more veg), the programming is what's going to have to change... for economic reasons. I'm a trainer at a CF gym and also at a globo. At the CF gym I feel like I need to fit in more with the program there. At the globo it's about attracting clients. When people see you doing crazy WOD's they want to train with you, squatting is awesome but not as eye catching. I'm gonna go back to doing a hybrid.

It's a strange situation but it's my reality.

Justin Gross
05-19-2010, 09:04 PM
Oh yeah...

Weds 5/19

Squat: 3x5@255
Bench Press: 3x5@205
Deadlift: 1x5@355

everything was easy today

Justin Gross
05-21-2010, 06:18 PM
Fri 5/21

C&J, Snatch practice, haven't done either for a month
Squat: 3x5@260
Press: 3x5@125
Wtd Pull Up/ Dip: 3x5@45 (failed last rep of last set of pullups)

WOD
DB Snatch 80# 2x each arm
4 clapping push up
8 sit ups
5 rounds

Felt like shit. Sleep deprived (worked late last night then early this morn) and hungry

Justin Gross
05-22-2010, 03:34 PM
Sat 5/22

WOD
Short hill sprints
8x ~12-15 sec
every three minutes

first three were way too easy
last couple the world was spinning and I thought I was gonna blow. There are lots of chicks around so I kept it together though

Good times

Justin Gross
05-24-2010, 09:04 PM
Mon 5/24

Morning
C&J: 5x1@165
Snatch: 5x1@105

light technique work

Afternoon
Squat: 3x5@265
Press: 3x5@130
Deadlift: 1x5@365

WOD
1x Zercher Dl @95
2x Suitcase Dl @95
3x Clapping Push Up

5,4,3,2,1
So it went 5 ZDl, 10 SDl, 15 CPU, then 4 ZDL, 8 SDl, 12 CPU, etc...
no time, I just did it


Damn, I'm hungry...

Justin Gross
05-25-2010, 12:37 PM
Tues 5/25

C&J: 5x1@170
Snatch: 5x1@110
Rev Hyper: 3x10@50
Plate Halo: 3x10@25

Justin Gross
05-26-2010, 11:45 PM
Weds 5/26

AM
C&J: 5x1@175
Snatch: 5x1@125

PM
Squat: 3x5@275
Bench Press: 3x5@215
Weighted Pullups/ Dips: 3x5@50

Justin Gross
05-27-2010, 07:20 PM
Thurs 5/27

C&J: 3x2@140
Snatch: 3x2@100

Justin Gross
05-28-2010, 06:10 PM
Fri 5/28

AM
C&J: 5x1@180
Snatch: 5x1@135

PM
Squat: 3x5@275
Press: 3x5@135
Deadlift: 3x5@375

Pull Up/Dip: 3x10

DB Snatch: 3x1@95

Everything got done but I felt like shit. My sleep schedule is fucked

Justin Gross
05-31-2010, 06:03 PM
Mon 5/31

AM
C&J: 5x1@185
Snatch: 5x1@140

PM
Squat: 3x5@280
Press: 3x5@140
Deadlift: 1x5@385

Wtd Pull Ups/ Dips: 4x4@50

Everything felt weak and wobbly. My back started rounding during the last two deadlift reps.

Justin Gross
06-02-2010, 09:26 PM
Weds 6/2

AM
C&J: 5x1@190
Snatch: 5x1@145

PM
Squat: 3x5@285
Bench Press: 4,3,2@225 (supposed to be 3x5... wtf!)

DB Rows: Did the rack (60-125) 5 reps each and on the minute. Wow that sucked

William McAlpine
06-03-2010, 06:12 AM
Hey Justin, I attempted to do the same program as you last month (Olifts followed by SS). We are also using very similar weights. It took me three weeks to stall and I gained about 6-7#. I decided that it was too much and switched to the novice weightlifting program outlined by Justin and Rip. I think it is a better alternative.

Though you might want some input.

Justin Gross
06-07-2010, 10:39 PM
Hey Justin, I attempted to do the same program as you last month (Olifts followed by SS). We are also using very similar weights. It took me three weeks to stall and I gained about 6-7#. I decided that it was too much and switched to the novice weightlifting program outlined by Justin and Rip. I think it is a better alternative.

Though you might want some input.

Thanks, I might just do that.

Justin Gross
06-07-2010, 10:57 PM
6/7

AM
C&J: Worked up to 195 but felt unfocused and weak. Probably underfed from the weekend. Also currently getting hammered by life which is stressing me out.
Oh Shit... MY CORTISOL LEVELS!!!!!

PM
Squat: 3x5@290 felt fine
Press: 3x5@142.5 complete failure. I got three reps out of the first set and couldn't move the bar after. Not too worried about it, probably just an off day

then...

10 Pull Ups
12 Dips
12 Hip Extensions w/ 25 plate behind head
12 Russian Twists 25#
4 rounds untimed

Justin Gross
06-09-2010, 05:31 PM
6/9

AM
Snatch: 5x1@150

PM
Box Squat: 10x2@155 on the 30 second mark
Bench Press: 5@201, 5@210, 5@215
Deadlift: 1x3@395 attempted 5 but the bar got stuck on the 4th rep and wouldn't move

Still feeling stressed out over circumstances

Justin Gross
06-11-2010, 06:12 PM
Fri 6/11

Squat: 3x5x300
>supposed to be 295 but didn't realize it til after the first set. I made it but was definitely redlining
Press: 3x5x130
>I was struggling this week so I knocked it back a bit
Pull Ups: 11, 11, 11, 9
Dips: 14, 14, 14, 14
Back Ext: 3x10x25# btn
Weighted Sit Up: 3x10x25#
Db Row: 3x5x125 strapped

Non Grok breakfast included potatoes and toast

Justin Gross
06-15-2010, 09:02 AM
Mon 6/14

AM
C&J: 5x1x195

PM
Box Squat: 10x2x175 every 30 seconds
Press: 3x5x132.5
Pull Up/ Dip: 12/15, 12/15, 12/15, 9/15
DB Suitcase Carry: 5x10mx125

Justin Gross
06-15-2010, 08:30 PM
Tues 6/15

Snatch: 2x1x155
(Made 2, missed a bunch. Still apprehensive about my shoulder, more OHS and snatch balances)
OHS: 145x3, 150x3, 155x3, 160x3, 165x3

WOD
Litvi sprints (sort of):
20 KB swings 24 kilo
100m sprint
4 min rest
5x
would have liked a heavier kb and lower reps

reverse hyper: 3x15x60

Justin Gross
06-16-2010, 11:44 PM
Weds 6/16

AM
Played with nephew. He's 19 month's old and every time he comes to the gym he tries to pick up the kettlebells. Today he finally picked up the 8 kilo.

C&J: 5x1x200 )Last two jerks elbows were bent. Need to land deeper)
Split Squat: 3x135, 3x145, 3x155, 3x165, 3x175

PM
Deadlift: 1x3 (Planned to get 5 but felt a pinch in low back on the 3rd rep so I stopped. Felt I could have made it otherwise)
Press: 3x5x135
Bench Press: 3x5x215
DB Farmer Carry: 30' x 105's, 110's, 115's, 120's, 125's
Hip Extension: 3x10 w 25#DB btn

Justin Gross
06-24-2010, 09:07 PM
Friday 6/18

Sn Balance: 115x2, 135x2, 155x2, 175x2, 185x1
Snatch: 95x2, 105x2, 115x2

Underfed and jacked. Shoulder slammed and back still tweaked I didn't even finish.

Justin Gross
06-24-2010, 09:12 PM
Monday 6/21

C&J: 5x1x160
RDL: 3X15X95
Chin Up: 5x6 (for volume)
GHR: 5x5
Reverse Hyper: 5x10x60

Justin Gross
06-24-2010, 10:30 PM
Tuesday 6/22: Starting 531

Press
85x5
100x5
115x10

Dip: 5x10
Chin: 5x6

Justin Gross
06-24-2010, 10:37 PM
Weds 6/23

Deadlift
250x5
285x5
325x8

Good Morning: 5x10x bar

Ab Wheel (knees): 5x10

Rev Hyper: 5x10x60

Justin Gross
06-25-2010, 05:38 PM
Thurs 6/24

Bench Press
134x5
170x5
190x12

50 Chins interspersed

Db Bench
50x10
60x10
70x15

Db Row
70x25

Justin Gross
06-25-2010, 05:41 PM
Fri 5/25

Squat- Low Bar/A2A
220x5
230x5
265x12

Lunge: 5x5x135
GHR: 5x7
Rev Hyper: 5x11x60

Justin Gross
06-28-2010, 09:43 PM
Mon 6/28

Press
95x3
100x3
120x11

Pull Up: 5x8
Dip: 5x12
Reverse Hyper: 5x12x60

Justin Gross
06-29-2010, 11:50 AM
Tues 6/29

Warmed up with some light cleans and snatches

Deadlift
265x3
305x3
345x9

Good Morning: 5x15xbar
Wtd Sit Up: 5x15x25
Rev Hyper: 5x15x50

Justin Gross
07-02-2010, 01:12 PM
Thurs 7/1

Bench Press
155x3
180x3
200x10

Chins: 65 interspersed

DB Bench: 55x15, 65x15, 75x10
DB Row: 55x15, 65x15, 75x25

Not feeling a groove with press and bench. I'm not gonna adjust template yet but I think that increasing frequency would help a lot.

Justin Gross
07-02-2010, 01:16 PM
Fri 7/2

Squat
215x3
245x3
275x11

Lunge: 5x7x135
GHR:5x9
Reverse Hyper:5x15x50

First 5 reps felt off, almost lost the 6th. After that I found the groove and the rest felt good

Justin Gross
07-05-2010, 10:48 PM
Mon 7/5

Press
95x5
100x3
120x8

Pull Up: 5x9
Dip: 5x14

Bench: 5x10x100

Justin Gross
07-06-2010, 09:08 PM
Tues 7/6

Deadlift
285x5
325x3
365x5 - today was not the day

Good Morning: 5x15x55
Wtd Situp: 5x15x35
Rev Hyper: 5x15x60

Justin Gross
07-07-2010, 10:16 PM
Weds 7/7

Front Squatted 285 during Oly class

Derek Simonds
07-08-2010, 02:37 PM
Weds 7/7

Front Squatted 285 during Oly class

Wow.

Justin Gross
07-08-2010, 10:35 PM
Wow.

Thanks. It was close, but there were about 7 people watching me so there was no way I was gonna dump that bar.

Thurs 7/8

Bench Press
170x5
190x3
210x7

Chins: 78 interspersed

Press: 5x10x65
Db B Press: 5x10x55
Db Row: 5x10x55

Derek Simonds
07-09-2010, 08:15 AM
Thanks. It was close, but there were about 7 people watching me so there was no way I was gonna dump that bar.

Thurs 7/8

Bench Press
170x5
190x3
210x7

Chins: 78 interspersed

Press: 5x10x65
Db B Press: 5x10x55
Db Row: 5x10x55

Love that extra motivation!

Justin Gross
07-12-2010, 09:18 PM
Deload week...

Mon 7/12

Press
55x5
65x5
80x5

Rev Hyper: 5x10x50
Bench Press: 5x10x105
Pull Up: 5x5
Dip: 5x7

Justin Gross
07-17-2010, 06:07 PM
Fri 7/16

still on deload...

Squat
125x5
155x5
195x5

Bench Press
90x5
115x5
135x5

Press: 5x10x60
Db Bench Press: 5x10x55
Db Row: 5x10x55
a few chins

Justin Gross
07-17-2010, 06:11 PM
Sat 7/17

Oly practice

WOD
Prowler push ~50m
Tire flip ~50m
2 min rest

3 rounds

Justin Gross
07-19-2010, 10:05 PM
Wave 2 begins...

Mon 7/19

Press
95x5
110x5
120x10

Bench Press: 5x10x105
Pull Up: 5x10
Dip: 5x15

Justin Gross
07-20-2010, 08:26 PM
Tues 7/20

Deadlift
260x5
300x5
340x8

Good Mornings: 3x15x65

Justin Gross
07-22-2010, 08:37 PM
Weds 7/21

Oly Class

C&J:
5x1x145
1x165, 175, 185, 195, 205, 215
and one PC at 225

Justin Gross
07-22-2010, 08:48 PM
Thurs 7/22

Bench Press
150x5
175x5
200x5

Chins: 76 interspersed
Press: 5x10x60
Db Bench Press: 5x13x55
Db Row: 5x13x55

feeling some inflammation around the infraspinatus

Justin Gross
07-23-2010, 08:27 PM
Fri 7/23

Squat
200x5
245x5
275x5

Lunge: 2x11x135
GHR: 2x13

Justin Gross
07-24-2010, 03:32 PM
Sat 7/24

Sots Press/ Snatch Practice
Btn Jerk: Singles up to 225

Prowler: 135, 185, 225 x ~40m

^ ouch

Justin Gross
07-27-2010, 11:09 PM
Tues 7/27

Deadlift
280x3
320x3
360x3

Justin Gross
07-28-2010, 08:00 PM
Weds 7/28

Press: 3x5x130

random day

Justin Gross
07-30-2010, 11:09 PM
Fri 7/30

Squat
210x5
245x5
275x5

Bench Press: 3x5x220

Pull Ups: 28 interspersed

worked 10-12 hr days all week so no time for the asst program. Also getting ART done on my shoulder.

Justin Gross
08-02-2010, 09:55 PM
Mon 8/2

Snatch: 3x2x75
C&J: 3x2x120

Press
110x3
115x3
130x3

Pull Up: 3x10
Dip: 3x10
OH Cable Triceps Ext: 3x10x100
Incline Curl: 3x10x25
Skull Crushers: 3x10x70

Justin Gross
08-05-2010, 12:08 AM
Weds 8/4

Oly class...
C&J: 5x1x155 lbs, 1x165, 175, 185, 195, 205, 215, 225 miss (I was pretty fried)

Deadlift
315x3
335x3
365x3

Justin Gross
08-07-2010, 02:34 AM
Thurs 8/5

Bench Press
170x3
190x3
210x3

Chin: 3x10
DB Bench: 3x10x60
DB Row: 3x10x60

Justin Gross
08-08-2010, 09:05 AM
Fri 8/6

Sn: 5x1x105
C&J: 5X1X150

Squat
230x3
260x3
290x3

Justin Gross
08-11-2010, 09:52 PM
Mon 8/9

Squat
245x5
275x3
315x3

Press
110x5
120x3
135x4

Felt like shit again, everthing felt stiff and weak

Justin Gross
08-11-2010, 09:56 PM
Weds 8/11

Oly Class
Muscle Snatch: 1x135 lbs
Snatch: 185 miss, 185 miss, 185 make

Probably could have snatched more but I blew my wad on those three attempts. Coach adjusted me to make the third.

Justin Gross
08-12-2010, 12:40 PM
Thurs 8/12

Bench Press
175x5
200x3
220x7

Chins: 3x10

DB Bench: 3x10x65
DB Row: 3x15x65

Close Grip Bench: 3x12x115
Hammer Curl: 3x10x30

Felt good, I've been eating more carbs the last couple days and it's been making a huge difference in my workouts. Looking forward to deadlifting tomorrow

Justin Gross
08-13-2010, 01:02 PM
Fri 8/13

Front Squat: 3x1x260
C&J: 225x1 miss, 225x1 make

Deadlift
300x5
340x3
380x3 (wanted 8)

I went too heavy with the C&J and blew myself out for the Dl's

Justin Gross
08-19-2010, 05:21 AM
Mon 8/16

Snatch: 3x2x130

Deadlift
160x5
200x5
240x5

Press
110x5
120x3
135x7

Pull Up: 3x12
Dip: 3x17

Justin Gross
08-19-2010, 05:24 AM
Weds 8/18

Oly Class

Front Squat: 1x3x225
C&J: 5x1x190, 1x1x230

Justin Gross
11-01-2010, 03:33 PM
11/1

Got mixed up in some stuff for the last couple months but I'm getting back on track.

Was training for an Oly meet but pulled out because my external rotators were getting really thrashed. Going back to linear strength until I get it squared away.

Justin Gross
02-09-2011, 12:53 AM
Moved my log over to John Schaefer's site for a while:

http://strengthvillain.com/forum/viewtopic.php?f=11&t=108

Sunday 1/30
Highland Games practice (my first comp is in a couple weeks)

Monday 1/31
Squat: 285x5x3
Bench: 205x5,5,10
Deadlift: 365x3

Friday 2/4
Squat: 295x5x3
Press: 125x5,5,10
Deadlift: 385x1, 365x1

Sat 2/5
HG practice

Mon 2/7
Sn: 140x2x5
C&J: 145x2x5

Sled sprints x6

Tues 2/8
Squat: 305x5x3
Press: 135x5,5,7
Chin: 12x3

Boxing practice

Justin Gross
02-09-2011, 01:08 AM
Current goals:

500 Deadlift
400 Squat
300 Bench
Get in a Pl meet
200 Press

B Class thrower in Highland Games

250 C&J
200 Sn

took a few weeks to rehab a thrashed hip so I'm working my way back up

Justin Gross
02-10-2011, 01:37 PM
Thurs 2/10

Sn: 145x2x3
C&J: 155x2x5

Justin Gross
02-11-2011, 02:07 PM
Fri 2/11

Squat: 315x5x3
Bench: 215x5x3
Deadlift: 365x5
Curl: 65x10x3

left elbow feels like dogshit

Justin Gross
02-14-2011, 02:35 PM
Mon 2/14

Snatch: 150x2x3
C&J: 160x2x3

a couple practice throws with the heavy hammer and wfd

Justin Gross
02-15-2011, 01:20 PM
Tues 2/15

Squat: 320x5x3
Push Press: 185x5x3

Chin: 13, 13, 9
Dip: 18, 18, 15

Left elbow still feels like shit

Justin Gross
02-17-2011, 04:37 PM
Thurs 2/17

Sn: 155x2x3
C&J: 165x2x3

left elbow and bc feel like shit on the C&J

Justin Gross
02-18-2011, 01:15 PM
Fri 2/18

Squat: 325x5x3
Bench: 225x5x3
Deadlift: 375x5

Inc Bench: 135x5x5
Curl: 75x5x5

Justin Gross
02-21-2011, 08:26 AM
Sunday 2/20

I took first overall in the novice class at my first Highland games...

Braemar Stone: 26'4.5
Open Stone: 30'10
Light WFD: 35'1.5 I didn't get one good throw here
Heavy WFD: 29'8
Light Hammer: 79'10 my best throw of the day
Heavy Hammer: 54'11
WOB 43#: 13' went for 14, had the height but it didn't go over the bar
Caber 15'3/64#: 1:30 I moved my foot after the toss. Bummer

I would have done better in the morning events if I would have eaten a better breakfast and warmed up a bit more. I was an awesome day

Justin Gross
02-22-2011, 06:58 AM
Mon 2/21

Snatch: 160x2x3

WOD:
30 Thrusters 135#
Row 666m

Justin Gross
02-22-2011, 07:46 PM
Tues 2/12

Squat: 355x1, 375x1, 405x1 pr
Press: 165x1 effing elbow
Deadlift: 405x1, 455 fail, 435 fail

Should have eaten a bigger breakfast

Justin Gross
02-27-2011, 04:53 PM
Sun 2/27

HG Practice
Caber 17' ~80#: Turned it twice first time
Heavy Hammer: 52'
Light Hammer: 73'
56# WOB: 11'
Heavy WFD: 22' learning the double spin
Light WFD:
Braemar Stone: 24'8"
Open Stone: 34'

Felt tight and lethargic today, no juice