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Old 04-28-2008, 05:16 AM   #21
Greg Woods
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Join Date: Mar 2008
Location: MA
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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.
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Old 05-01-2008, 04:02 AM   #22
Greg Woods
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Location: MA
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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.
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Old 05-07-2008, 04:16 AM   #23
Greg Woods
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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.
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Old 05-09-2008, 05:51 PM   #24
Greg Woods
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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.
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Old 05-12-2008, 04:45 AM   #25
Greg Woods
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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. 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.
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Old 05-12-2008, 04:54 AM   #26
Greg Woods
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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.
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Old 05-14-2008, 03:48 AM   #27
Greg Woods
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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.
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Old 05-14-2008, 04:15 AM   #28
Greg Woods
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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.
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Old 05-20-2008, 03:26 AM   #29
Greg Woods
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Join Date: Mar 2008
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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.
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Old 05-20-2008, 03:37 AM   #30
Greg Woods
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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.
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