Collin's workout log. CA WOD, Crossfit, etc...

[Collin O'Neill]

The back felt much better today.

I went to the gym, and I could tell I wasn't at 100%. I warmed up, and did some squats with the bar, and then some at 135lbs.

From there, I did some L pullups, and three sets of 15 back extensions.

I then did a 20 round tabata set of:

4 rounds heavy bag
2 rounds jumprope

Then 5 tabata intervals of ab bridge.

My back felt good through it all, and nice and loose after. I still feel a *little* twinge, and tomorrow will tell the story, but I think some ice and rolling tonight will help even more.

[Collin O'Neill]

Tuesday 10/26:

Still shying away from anything that puts too much weight/strain on the back. Feeling better every day.

Bench Press:

185 x 3
225 x 3
255 x 3

11 rounds of tabata intervals:

Dips
Leg raises
Jump rope

15 rounds of tabata intervals on heavy bag

15 rounds of tabata intervals of jump rope work

[Collin O'Neill]

Thursday 10/28:

1-10 ladder of pullups and air squats.


Friday 10/29:

Back squat:

3x5 135

3 rounds:

10 back extensions
5 L pullups
20 lunges
10 pushups


I am starting to get frustrated with my back. It is feeling better and better, but when I get under a bar with a decent amount of weight, I can tell it is not ready yet. I am patiently working it back to normal, and am at the point where any karate/bodyweight movement feels totally fine.

I think I may take this setback (2.5 weeks so far) and use it to trim some pounds off my my squat, and start back with even better form, going ass-to-ground each time. I will see how my deadlift feels, because I was very happy with how that was progressing.

Anyway, I will continue the mobility work I have been doing each night, and work my way back up. It still pisses my impatient self off.

One ancillary piece to my stiff back is tight hamstrings. I felt them tweak a bit today when doing lunges(doesn't help I was sitting in the office all day), but I can tell they are stiffening up due to my favoring it for a couple weeks.

[Collin O'Neill]

Back is feeling much better. I started stretching my hamstrings along with my lower back, and it is feeling better and better.

I added 40lbs from what I squatted last week, and will progress more towards the end of the week.

Back squat:

175 x 5
175 x 5

Four rounds:

10 back extensions
10 60lb weighted lunges
Ab bridge for 30 seconds
20lb weighted punches for 30 seconds

Three rounds:

30 seconds jump rope x 2
Side ab-bridge each side x 1

[Collin O'Neill]

My back is feeling much better. Adding weight to the squat consistently, and doing ju-juitsu and karate at full speed. I think I will be back on track next week.


Back squat:

205 x 5
205 x 5

Back Extensions:

3 x 10

Five rounds:

10 burpees
5 L pullups

12 rounds on heavy bag, 30 seconds on, 10 seconds rest

Wrist curls:

2 x each side to exhaustion

[Collin O'Neill]

Press:

115 x 5
130 x 3
145 x 1

11 rounds of 20/10 intervals:

Pushups
Squats
Knees to elbows

[Collin O'Neill]

Tuesday 10/9:

Back squat:

225 x 3

4 rounds:

10 back extensions
5 "L" pullups
12 box jumps


Ab-wheel rollout 3 x 10

8 round tabata on heavy bag

[Collin O'Neill]

Worked out at home today. I felt like I hadn't really smoked my legs in a while, so I went with a BW workout that would do just that.

3 rounds:

10 pullups
5 pistols each leg -- band assisted to keep balance
15 pushups

Lunges on my situp mat. I would go in one direction, turn, and then lunge again. I repeated until my form was faltering.

Knees to elbows 3x10

[Collin O'Neill]

Back squat:

225 x 5
225 x 5

3 rounds:

Back extensions x 10
Double unders x 15
Situps x 25

8 round tabata interval -- jump rope

[Collin O'Neill]

My back is at about 90-95%. I was able to go up to 280lbs today, and I think if I wanted to push it, I could have gone to 315 x 3.

Back squat:

245 x 3
280 x 3

Press:

110 x 3
130 x 3
145 x 3 (turned into a gnarly push press)

3 rounds:

Ab-wheel rollout x 10
Pushups x 15
70lb dumbbell rows to exhaustion

10 round intervals 20/10 on heavy bag