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Old 11-30-2008, 02:30 PM   #1
Júlíus G. Magnússon
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Join Date: Apr 2008
Location: Iceland
Posts: 555
Default Starting From Scratch (Almost)

I herniated a disc some while ago. I've been feeling very good the last several weeks and my PT has given me the green light on getting a bit more aggressive with my training.

Right now, I'm doing an SS-ish cycle with very conservative weights, being careful not to irritate anything but still gradually strengthening my back enough to prevent something like this from happening again.

The past couple of months I've been Texas-method-ing my bench press, since that's pretty much the only thing I've been able to go heavy on, and I intend to keep that going for a couple of more weeks, as well as some swimming recommended by my PT.

I'm going to keep this log a weekly thing and since you guys seem to be a knowledgeable bunch, feel free to comment on anything I'm doing or throw in suggestions.

21 years old, male
173cm, ~80kg
Body fat: Probably over 15% since I've packed on a few pounds since my injury - good active weight at about 75kg


Not sure enough about my back to be able to make any short term goals at the moment but I do have some longterm ones:
Snatch - Bodyweight
Clean and Jerk - 100kg
Fran - Sub 3:00
Deadhang Muscle-up
Freestanding Handstand Push-up


Plan is to get back some lost strength via SS-based linear progression, with moderately light oly technique work once I feel the back is up to it. Followed by a metcon biased month with weekly heavy oly work, then followed by the CA WOD for some time. That's the plan right now, anyway.
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Old 11-30-2008, 03:04 PM   #2
Júlíus G. Magnússon
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Join Date: Apr 2008
Location: Iceland
Posts: 555
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November 24-30


Monday
---
Bench Press (Volume): 5x5x85kg
Overhead Squat: 5x40kg
Low-bar Back Squat: 3x12x30kg
Assisted Deadhang Muscle-up: 1-2-3-2-1
Deadlift: 2x15x40kg
Pull-up (Kipping): 22xBodyweight
---
Bench felt good. Pull-ups not so much had to stop because my iPod jumped out of my pocked and was hanging by my earphone cable. Could have squeezed a few more, but definitely not my old PR of 33.



Tuesday
---
Swim (50m Outdoor Pool): 500m, alternating front crawl and breaststroke every 50m; 14:26
---
I didn't drown. So all in all, a good day.



Wednesday
---
Bench Press (Recovery, paused): 2x5x65kg
Overhead Squat: 3x40kg, 3x45kg, 3x50kg, 3x55kg, 3x60kg
Death by Pull-ups: 11 rounds + 6
Low-bar Back Squat: 3x12x35kg
Shoulder Press: 3x5x47,5kg
---
Overhead Squat felt awesome. Haven't gone heavy on that since my injury. Could have gone higher, but didn't want to risk it. Death by Pull-ups was not so good. Haven't been doing kipping pull-ups until this week and in the tenth round I think I pulled something in my left bicep... Just a minor inconvenience but I decided to call it quits in the 12 round to be safe. Bicep was bothering me during presses as well. Went home, iced it and it hasn't bothered me since.



Thursday
---
Rest



Friday
---
Bench Press (Intensity): 2x80kg, 2x87,5kg, 2x95kg (PR for 2 reps)
Overhead Squat: 5x40kg
Low-bar Back Squat: 3x12x40kg
Deadhang Weighted Towel Pull-up: 3x5x10kg
Deadlift: 2x15x45kg
Ab work: Misc, seeing if my back became uncomfortable
Support Beam Climb: Across and back
---
The climbing seemed to bother my back a bit...



Saturday
---
Swim (50m Outdoor Pool): 2x150m Front Crawl; 4:05, 4:27
---
Back back to good after some icing. This is a PR for my front crawl without stopping, which was really all I was shooting for, not having to stop.



Sunday
---
Indoor Climbing: ~an hour and half
---
First time trying this. Was fun. Will definitely try this again soon. Back did complain a bit after falling a few times. Got used to it and felt great.
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Old 12-07-2008, 04:42 PM   #3
Júlíus G. Magnússon
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December 1-7


Monday
---
Bench Press (Volume): 5x5x87.5kg
Overhead Squat: 3x40kg
Low-bar Back Squat: 3x5x75kg
Assisted Deadhang Muscle-up: 1
Deadlift: 5x100kg
Knees-to-elbows: 3x10
---
Bench took everything I had and then some. My arms were fried afterwards. Failed on the fourth rep of 40kg overhead squats. Something I should be able to do for 20+ reps fresh. Also, was going to go for 1-2-3-2-1 assisted deadhang muscle-ups, but it just wasn't happening. My friend was doing more work than I was. Combination of wasted forearms from climbing the day before and the bench press.
Decided to say fuck it and upped the weight on back squat and deadlift. Back felt great.




Tuesday
---
Rest
---
Back felt better than it has in months.



Wednesday
---
Bench Press (Recovery, paused): 2x5x67.5kg
Power Clean: 3x5x50kg
Power Clean and Push Jerk: Singles up to 80kg
Low-bar Back Squat: 5x80kg, 5x100kg, 5x80kg
Deadhang Towel Pull-up: 1x10, 2x8
Weighted Ring Dip: 3x8x5kg (focus on going deep)
---
Went for 100kg on the back squat for a set of 5. Felt like I could do more, which is good. But I don't want to push things with my back so I'm going to be patient and stick with +5kg per workout.
Power clean and push jerk matches my old clean and jerk PR from when I was 69kg. Push jerks didn't feel too good. Going to work on them some with lighter weight before going I start focusing on weightlifting.




Thursday
---
Rest



Friday
---
Low-bar Back Squat: 3x5x85kg
Bench Press (Intensity): 1x90kg, 1x102.5kg (PR)
Weighted Deadhang Pull-up: 3x5kg, 3x10kg, 3x15kg, 2x20kg (disappointing, was going for 3x25kg, I blame my weight gain the past couple of months)
Deadlift: 5x105kg
Shoulder Press: 3x5x50kg
L-sit (rings, rings turned out): 3x[Max time] (Didn't have anyone to time me)
---
Bench press felt super light. Could have gone for a double, possibly a triple with that weight. Planning on a heavier 1RM next week.



Saturday
---
Power Clean and Push Jerk: Singles up to 80kg
Front Squat: 3x60kg, 3x80kg, 3x90kg
---
Push jerks felt a lot more solid. Started jumping back on the cleans for some reason once I got to 75kg. Need to look into that.
Front Squat felt heavier than it should have but still pretty manageable.




Sunday
---
Combatives: ~an hour and half
---
SPEARS drills. Some High Gear drills. Conditioning felt terrible. Haven't done anything like this for a while due to my injury and no conditioning work so less than half an hour in I was lying on the floor gasping for air like I just did Linda followed by Fran.
May have broken my toe, during some of this. It's been feeling awful all day if I move it or put any weight on it. Blargh.
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Old 12-14-2008, 05:10 PM   #4
Júlíus G. Magnússon
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Join Date: Apr 2008
Location: Iceland
Posts: 555
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December 8-14
---
Diet's been crap. A liter of coke a day has become the norm. Finals are fucking up my sleep. Three hours here, four hours there... Basically, everything's crap.


Monday
---
Low-bar Back Squat: 3x5x90kg
Bench Press (Volume): 5x5x90kg
Overhead Dumbbell Press: 4x15x(2x12.5)kg
Power Clean: 3x5x55kg
---
Kinda surprised at the bench. Made sure I rested plenty between sets and nailed every rep. Butt came a little bit off the bench on the last rep of the fourth set, but I'm counting it.


Tuesday
---
Rest


Wednesday
---
Low-bar Back Squat: 3x5x95kg
Bench Press (Recovery, paused): 2x5x70kg
Deadlift: 5x110kg
Fran (30kg thrusters): 6:44
---
Afraid the deadlifts are going to ramp up too soon for my back. Making them a weekly thing, probably on Mondays.
Decided to go for the female Fran due to my atrocious conditioning during combatives on Sunday and not wanting to go too heavy on a metcon because of my back. That's a horrible time. Thrusters were a breeze, but the weight I'm gaining is fucking up my pull-ups. Operating on three hours of sleep followed by a three hour calculus final, meant I couldn't quite push through at anything close to a respectable pace.



Thursday
---
Rest


Friday
---
Low-bar Back Squat: 3x5x100kg
Bench Press (Intensity): 1x105kg (PR)
Shoulder Press: 5x52.5kg 4x52.5kg 5x50kg
Romanian Deadlift: 3x8x50kg
Weighted Deadhang Chin-up: 1x20kg 0x30kg
---
Mentally, I just wasn't there. Everything felt awful.
Presses felt weak, I definitely could have finished up at 52.5kg if my mind had been there, but it wasn't. I blame diet. And sleep. Repeating 52.5kg next week.
Subbing 3x8 Romanian Deadlifts for Power Cleans as per the advice of Coach Rip.
The chin-ups? Fuck. I was doing 5s with over 20kg not long ago. Was expecting 1x35kg. Not happening. Fuck.



Saturday
---
Rest


Sunday
---
Combatives: ~a little over an hour and half
---
SPEARS drills, mostly. Some kick drills for warming up. Wasn't as intense conditioning wise as last time, but conditioning was definitely lacking.
Did some Range Rover drills, and 2on1s with the high gear and a padded stick.
Felt pretty good, getting more aggressive with my CWCT.

---
Body Weight: 82.5kg
Body Fat (according to this): 22%
---
What the flying fuck? I know I packed on some weight since my injury... But fuck. 22%? I was 8% back in June. I blame that stupid calculator. I can't believe I'm over 20%. Going to focus on regaining lost strength before taking any of that weight off, though.
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Old 12-15-2008, 02:18 AM   #5
Allen Yeh
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Default

I don't know how accurate that calculator is. I think if you were 22% it'd be pretty obvious, that is pretty high. For me to be 22% I'd have to gain almost 12 kilos. Or lose a bunch of muscle and gain quite a bit of fat weight. You said you've only gone up ~5 kilo's since your injury and I doubt you lost that much lean muscle mass and gained that much more fat in the few months cine your injury.
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Old 12-19-2008, 11:00 AM   #6
Júlíus G. Magnússon
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Yeah. I guess it's okay for comparison's sake, though, even though the percentages don't seem to make much sense.
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