Justin's YNDTP log

[Justin Gross]

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]

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]

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]

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]

Shit, it looks like I'm gonna have to rethink the plan.

[Derek Simonds]

Originally Posted by Justin Gross

Shit, it looks like I'm gonna have to rethink the plan.

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

[Justin Gross]

Originally Posted by Derek Simonds

On the paleo? 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]

Oh yeah...

Weds 5/19

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

everything was easy today

[Justin Gross]

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]

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