205
215
225
230 (PR)
235 (PR)
Bench Press
3x5x175#, 2x5x165#, 2x8x135#
Pullups 9-8-6-6-6 (rep scheme was supposed to be 9-11-9-9-Max)
3x15 20# Plate Back Extensions
Seated dumbbell curls 3x8x35#, reps at 45#
Dumbbell Shoulder Shrugs 3x12x90# DB's, 2x10x100# DB's
COMMENTS
- General: 235x3 was a great PR on front squat. I may just continue to do 5 sets of 3 on front squat each week because I prefer it for whatever reason. Bench felt weak today so I just went for volume and solid reps. Pullups were horrid.... I'm done with the cycle and plan to re-set again in a week or two (after I test my Fran time) but will be going back to the 9 to 11 scheme. I plan to continue doing shrugs every time I do curls. I've seen all the top deadlifters in my gym doing them as assistance exercises so I'm going to learn from them. Not to mention it feels great holding 100# dumbbells in my hands and probably stimulates some serious grip strength. Wouldn't hurt to get yoked out shoulders either ;)
- Nutrition: Pretty clean, having ice cream and some dairy but otherwise "paleo"
- Body: Felt good coming off the rest day. Foot and shin are feeling better but not ready to go yet. Achilles isn't bad anymore.
- Sleep: 8 hours
- Reflections: I never intended to have a lot of people follow my blog. I made it to track my workouts and to follow my best friend's as well. The only place I "advertised" it was when I posted it in my signature on the Crossfit boards. I'm not bragging whatsoever, but I'm really happy with how many people follow me on a regular basis at this point. More and more each week I have people asking me questions and for advice on training and telling me they follow my blog. It's a totally new experience and very cool to me. I average nearly 100 views a day which I never expected in a million years when I created this page. Therefore I'm going to add a new section to my blog sporadically. As I'm sure is the case with most of us, my training is my life. I think about it for hours everyday (probably the reason my grades aren't as good as they could be) no matter how often I try not to. I often think about things that I want others opinions on but am not sure where to look. Sometimes it will just be to talk about training. Maybe it won't have anything to do with training at all. In an effort to make my blog more interactive, I'm going to add a new section when one of my ideas comes up called "Food For Thought." I encourage anyone who follows my blog to reply with opninions, research, ideas, experiences, etc. on anything I may post in this section. My answer to the proposed question will be in the comments section. I don't care if you have never talked to me, I'd still love to hear from anyone out there. And I should also thank my followers at this point too, because sometimes when I'm lacking motivation to do more in my training day I think to myself "You're going to look like a lazy dick to 80 people if you post that on your blog tonight." More than a kick in the pants to work harder, so thank you to all of you.
- Food For Thought: As some of you may know, I suffered through a really bad elbow injury about 8 months ago that knocked me out of training seriously for 3-4 months. One of the only people I consider a mentor in my life (His Blog) completely changed his life and training around when his elbow injury prevented him from Crossfitting. He turned himself into an ultra-runner, and has the drive and potential to become a real beast at it someday sooner rather than later. My closest friend (His blog) who has trained with/against me for 3 years now just suffered his first elbow injury and is having trouble coping with it. Elbows in common aside, my point is that as serious athletes we all get injuries at some point in our careers. What are some of the positives you've taken out of severe injuries? Is there anything positive to take out of them? How did you mentally and physically cope with the things you had to work around?
3 comments:
My opinion is one can't truly appreciate their training until it's taken away from them. You learn to stop being an idiot and tend to the only body you have once you've recovered fully. You learn to take the rest day instead of "push through the pain." And the only thing you can do is stay positive. It's the most cliche phrase in the book, but it couldn't be more right for the situation. It also may be a time to work on weaknesses.
First, thanks for the props Ben. I can honestly say that its been a pleasure helping, working with, and training with you.
Secondly, as far as injuries go, getting injured is the body's way of saying "too much", "you did it wrong" or "time to rest". I've had my share in my endevours and most recently during my crossfit phase (elbow). Dealing with an injury is tough. It can be depressing and a complete let down in one's training program. However, you must move on, find something thats doesn't cause pain or just simply rest. There is no use dwelling on the injury.
Some of the positives out of my elbow injury could be my comeback to running. I ran in high school and a bit after college. My knees were always an issue and kept me from being consistant and successful. I had to do something and it couldn't be crossfit. Any upper body activity hurt. So I just ran. And ran. And ran.
As far as the mental and physical aspect goes, I just needed to exercise. I really didn't care how, I just needed to do it. Ok, no more CF, now what? Run. Ok, maybe I get injured running, I guess I'll hope on the mt. bike and so on. On the negative side, I am nowhere as strong as I used to be and it bothers me. I have been strength training lately but soley to complement my running.
Well the first major injury that I sustained was when I broke my ankle sophomore year of high school. I did it during soccer and this is when I was really immature and thought that it was ok to "push through the pain" I ended up playing the rest of the season and half of basketball season on a painful ankle that I thought was just a bad sprain and I could get through. What I didn't realize was that it was not just going to go away. Eventually I went to the doctor got xrays and they told me it was broken and I had to take 6 weeks off. I would have only had to be out for 2 to 3 weeks if I listened to my body when I first injured it but I made it worse by playing on it so much.
The next injury is still a mystery injury I sustained it during lacrosse my senior year the first time. It lasted the rest of the season and into the summer and pretty much all of summer because I was stupid about it once again. I had 2 MRI's on it and nothing major was found. It was thought to be a muscle strain or tear that couldnt be seen or a ligament or tendon tear. I rested it eventually and got back to playing lax for the college season. I played al fall ball and a bit into the regular season with no pain and then one day after heavy deadlifting it went again. That officially ended my lacrosse career because I really was not into it in the first place and this injury just made my decision up I am more into crossfit and barbell work. I am still recovering from the injury but I am being much smarter about it building back up and I should be good soon yesterday I had no pain in the area after sprints for the first time in about a month and a half.
I recently got an elbow injury. my thought is because of overuse. I was at the end of the burpee challenge while doing 50pullups.com program with over 120 pull ups per week along with all the major lifts and multiple 2 a days of crossfit. I am not sure what this injury is but I am going to give it as long as it needs to heal and just focus on running which is my weakness so it works out I guess. My guess is that it has to do with the joint either tendon or ligament I am usually right when I self diagnose myself because I know my body really well.
All in all the common factor here is that each time I got injured it was because of overuse and over training. I think that once I get back from this injury I am going to really sit down and talk to someone about programming I always seem to over due it and push my body past my limits and I am done doing that because It is counter productive. It is time to listen to my body and actually learn how to make some serious gains with out risking injury. What I have learned to do is do what you can do when you are injured and live with it. Make gains in areas that you can and get proper rest and when you are good to go come back and hit it hard (within your bodies reason, which I learned the hard way).
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