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Old 02-12-2010, 10:49 PM   #41
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Friday 02.12.10

Sleep - 10ish hours

Warmup
Rowing
Foam Rolling
Rotator Cuff Stuff
Deadlift 195#x5, 245#x5, 295#x3

Workout
Deadlift
340# x 3
390# x 3
440# x 3+ - did 12 reps (MASSIVE PR) - used straps (due to injury) and belt
225# x 5x10

Wanted to do 5x10 of Ring Dips, but I actually physically couldn't due to my left shoulder. I'm having excruciating sharp, shooting pain starting in the middle of my left shoulder shooting down into my bicep (and now elbow). It hasn't gone away... more ice and electrostim. As I said earlier, I usually don't get hurt while training (at least I haven't for the last 5ish years) so this is really weird for me. If anyone has suggestions fire away... I may have to lay off for a while.

On the bright side, 440# x 12 on deadlift is pretty crazy for me and I'm seriously wondering if I may have a 600#+ deadlift right now. That would be crazy awesome if after 7 months of no Crossfit and 2 months of 5/3/1 I've put over 70# on my deadlift. I'm thinking about maxing out at the end of this cycle, but if this injury hasn't cleared up I definately won't... I may do another 2 for a total of 4 cycles before re-testing my maxes.

As you can tell I've dropped the KB work. Simply put I messed up my shoulder doing it (probably incorrectly) and I'm not particularly interested in aggravating my shoulder at the moment. I definitely am going to have to start needing cardio soon. I've been maintaining my bodyweight at 225-230 and I think a lower BF %, but I'm starting to see a little more of a gut after dropping the KB work. For all you who think I need it for lung capacity -- try doing a set of 12 deadlifts at 440# --- I was probably breathing harder than I ever did doing Fran... not to mention did a crapload more work.
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Old 02-13-2010, 05:13 PM   #42
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Saturday 02.13.10

Sleep - 10+ hours

Warmup
Extensive Rotator Cuff Work
Foam Rolling
Bench Press 115#x5, 145#x5, 175#x3

Workout

Bench Press
200# x 3
230# x 3
260# x 3+ - could only do 1 before my shoulders completely gave out

So my shoulders are definitely not right. I feel weak (just like on Pressing movements too) and am in excruciating pain.... pain is in the middle of my shoulder (now both actually) shooting down my bicep into the elbow. I'm really thinking I may have to lay off all pressing movements though. This is probably the last thing I need right now. What I don't get is how literally 18 KB Cleans did this to me --- I know my form wasn't that bad.
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Old 02-22-2010, 07:48 PM   #43
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Sunday 02.14.10 - Monday 02.22.10

REST DAYS

Ok - so my shoulder/bicep is still messed up and I'm simply not going to push it aggravating it more. I've been working some of the above listed days and on my off days, I've just been resting, icing, and doing electrostim on my shoulder/arm. I'm giving this until probably the end of the month and then I'm going to try to come back. I'm hoping 2ish weeks of doing nothing fixes the problem -- if not I probably have some sort of bad injury to worry about.
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Old 03-01-2010, 04:55 PM   #44
Ryan Secor
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Posts: 137
Default Tuesday 02.23.10 - Monday 03.01.10

REST DAYS

I'm still continuing shoulder rehab and starting Tuesday 03.02.10, I'm hoping to resume normal posting/workout activities. We'll see how my shoulder feels tomorrow during activity (no pain during regular activities), but I'm hoping I've taken enough time off to heal whatever issue I was having (whether it was a strained bicep/rotator cuff injury - whatever).

Anyway - I'm exhausted. I worked a total of 17.5 hours of overtime over the last two days (after my regular 12 hour shift)... 13.5 of that coming today (I was awake for almost 30 hours working). It comes with the job, but needless to say I'm pretty tired. I slept most of today (Monday) and I'll probably go to bed early tonight to get my body back on schedule.

I'll be back on tomorrow with my workout.
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Old 03-02-2010, 10:33 PM   #45
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Tuesday 03.02.10

Sleep - 9-10ish hours... still trying to recover from being awake nearly 30 straight hours

Warmup (Rowing, Foam Rolling, some mobility stuff)

Back Squat
145#x5
180#x5
215#x3
230# x 5
270# x 5
305# x 5+ - 10 reps
160# x 5x10

Pullups 5x10 +10#

Absolutely shot after this workout. I had the shakes for about 2-3 hours and my hamstrings are dead! Glad to be back in the gym.
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Old 03-02-2010, 10:55 PM   #46
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Tuesday 03.02.10

DOUBLE POST... don't know how to delete
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Old 03-02-2010, 11:24 PM   #47
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Tuesday 03.02.10

TRIPLE POST... don't know how to delete
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Old 03-03-2010, 05:42 PM   #48
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Wednesday 03.03.10

Sleep - 10ish hours

Warmup (Rowing, Foam Rolling, Spine/Shoulder Impingement Work, Lots of shoulder re/pre-hab)

Bench Press
115#x5
145#x5
175#x3
190# x 5
215# x 5
245# x 5+ - 5 reps (no pain -- just not strong)
135# x 5x10 (90 sec rest)

Power Snatch 10x3 @ 100# (1 min rest)

A1: Knees-to-Elbows 5x10
A2: Side Bends 5x10 @ 2 pood

Again no pain with the workout (good thing), but my upper body is pretty weak. I think a big part of my joint recovery issues is not regular supplementation of fish oil (been out of it for a few weeks). We'll see how things are next week, but if I'm not able to do extra reps on my + sets then I think I'll have to drop the weight down and go up from there. I've been wanting to add in some running too for my cardio, but I simply couldn't physically handle it today and yesterday when I was done.... so I'll either try to add it later on in this cycle or on my next 4 week cycle.
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Old 03-05-2010, 05:47 PM   #49
Ryan Secor
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Default Thursday 03.04.10 - Friday 03.05.10

Sleep - 6 hours/7.5 hours

REST DAYS
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Old 03-06-2010, 11:08 PM   #50
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Saturday 03.06.10

Sleep - 10+ hours (I was tired!)

Warm Up - the usual

Deadlift
195#x5
245#x5
295#x3
315# x 5
365# x 5
415# x 5+ - 15 reps!
225# x 5x10

Ring Dips 5 x 10

Got out quick to get my old training partner's wedding... great to see him getting married. Glad with the 415#x15 --- I'm pretty sure my next max out is going to be in the 600's... we'll see!
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