Rest Day

No training.


Did yoga yesterday


COMMENTS

• General: Did 90 min of P90x yoga yesterday which felt awesome. Going to start doing it once a week fa sho. I got some potentially bad news in the reflections that has left me feeling pretty shitty the last few days.
• Nutrition: It's been really good the past few days.
• Body: Tired, but nothing bad. yoga did wonders for my back.
• Sleep: 9 hours.
• Reflections: If you remember early in the summer I got depressed and had a 2 month time period where everything in my life was really bad. If you know me personally you know how bad it got. Long story short, I learned from that that I get depressed and stressed very easily. About a month ago, I started noticing something wrong with my heart. My heart? It was a sharp pain, feeling as though my heart beat was a stabbing pain in my chest and everything got tight. I opted not to say anything because I didn't want my mom to freak out which she is prone to doing. It happens for 1 minute or less 2-3 times a day, everyday. It got really bad last week and I finally decided to tell my mom who sent me to the health center at school. I got an EKG and bloodwork done and basically I have what are called PVC's that cause chest pain. They aren't dangerous unless it starts to affect my workouts, and they have yet to do that. It's a stress trigger, and being a college student I have plenty of stress (among other reasons I won't go into). So my bloodwork came back normal and now I'm going to be wearing a heart monitor for a few days next week to monitor the beat and make sure everything is OK. The doctor told me today as of now I have no restrictions but it could change once the monitoring process begins. If you asked me today I would say I'm still attempting to run 105 miles in a few weeks but I don't know what's going to happen. Even little stressors have been putting me over the top recently so running that far may be asking my body too much right now. I'll keep it updated as I learn more information. Turns out another blog I follow has the same problem. He recently posted info on good ways to treat it Here.

Squat, 400m runs

Back Squat
2x5x255#
1x9x255#

400m Runs
1. 1:05
2. 1:08
3. 1:12


Mobility: 20 minutes-- 4 min hamstring each side, 3 min glute stretch each side, 3 min couch stretch each side

COMMENTS

• General: Squatted all the way through today with no pain. 255 for 9 was a joke, just don't want to be too sore from my first set back. Good to see I haven't lost much. Mobility has pretty much repaired my back and has therefore become something I will do everyday. 400m run was a PR on the first one I believe, not sure though. My lower body is becoming very mobile from all the stretching.
• Nutrition:  Good. Less calories than normal. Time to cut a bit
• Body: Feel really good. Taking a few days off has been helpful. The elbows still feel a little off.
• Sleep: 9 hours
• Reflections: I'm going to do yoga tomorrow for my workout. Thursday and Friday I may rest or do Crossfit, and Saturday is a nice long early morning run with Contois. Looking forward to the rest of the week.

Rest, week plan

COMMENTS

• General: Took the weekend off
• Nutrition: Not great, I drank on Saturday night
• Body: Tired but feel good
• Sleep: Probably 12 hours combined between both nights, not good
• Reflections: This week I'm going to eat a lot cleaner and a lot less than I have been, finally starting to be happy with the size my upper body has reached, especially since none of my shirts fit right on my shoulders anymore. My stomach has gotten a bit bigger than I am OK with, so it's time to cut a bit of the fat I've accumulated. This week I will not be following GSLP and will be doing very little to no upper body movements to give my elbows a week off. Probably try to get a day of squatting in and some crossfit-ish conditioning for the lower body. I'll structure the week around a long run on Saturday. I'll try to get 4 hours on my feet on trails near my house in Grafton.

Yesterday

Bench Press
2x5x202.5#
1x6x202.5# (PR)


Barbell Shrugs
2x10x315# (strapped)

Back Squat
5x225#
5x245#


COMMENTS

• General: Didn't do my mobility today because I had to drive home and forgot. Back squatted without pain for the first time in a month. PR on bench but getting close to stalling.
• Nutrition: Decent
• Body: Good, elbow hurt during the work out.
• Sleep: IDR
• Reflections: I'm planning to deload/take all of next week off. I've been feeling a bit burned out again and my numbers are about to stall so I think it's time to let my muscles catch up. I may not take the whole week off but I think it's best for my elbow and the rest of my body.

Press, Pullups, DU's, run

Press
3x5x155# (PR)

3 Sets of chin ups: 10, 9, 7 *last set strict and pause at bottom



5 Rounds For Time:
35 Double Unders
200m Run

8:24


COMMENTS

• General: Metcon kicked my ass, CV system just isn't used to Crossfit stuff right now. Going to do more metcons in preparation for this 105 miler in a few weeks to get a little leaner and cross-train my legs more so they are ready to get destroyed. I think it's the right thing to do if I'm not going to run much, which besides one more long run I'm not. I got 155 for 5 which is a lifetime PR on press.
• Nutrition: Really good
• Body: Pretty good. Mobilizing is really loosening up my lower body. Elbow nagged me a bit today.
• Sleep: 9 hours
• Reflections: Pretty good day of training. I need to be smart about my elbow and if it's bothering me in my session on Friday I will take the next 4 days off from upper body training. I'm going to be in the car for 8 hours of Saturday (getting paid to do it) so I won't have time to do much. I will be drinking both weekend nights this weekend because it's going to be popping on campus, but for most of the month of October I will drink once or not at all because I will be going home every weekend to teach at a lacrosse clinic in my town.

Bench Press, Curl, Other upper body

Bench Press
2x5x200#
7x200# (PR)

Strict Curl
2x12x95# Barbell (PR), 1x6x50# DB's

Back Pump Machine
2x12x90#

Lateral Flies 2x10x25#


MOBILITY:
10 minute squat test

5 minutes each side split hamstring stretch

COMMENTS

• General: Pretty good day. Finally in the 200's with bench and going strong on it. I see myself getting several more PR's before stalling there. My press unfortunately will probably stall on Wednesday when I go for 155x3x5. Didn't squat today because my legs are still really sore from FGB. Today is the start of my mobility project for one of my classes-- 20 minutes every day until a few days before my race of Mwods.
• Nutrition: Ice cream with lunch, decent rest of the day
• Body: Legs are tremendously sore and shoulders aren't much better still
• Sleep: 9.5 hours. best night of sleep since I came to college
• Reflections: I'd like to knock off a run tomorrow. Thinking I may go check out some trails in the Springfield area that I know about.

Recover

No training

COMMENTS

• General: I literally did nothing today. Sundays at college are basically an excuse to sit around all day, and besides the hour of homework I did me and Dan watched tv and laid down literally the entire day. Probably good because I am pretty sore from yesterday. Body isn't used to the high reps that I did in FGB yesterday. Need these days every once in a while.
• Nutrition: Lots of protein today, had an entire pint of Ben and Jerry's as well. Drank whiskey last night which might've been the 2nd time ever and it affected me differently than other alcohol
• Body: Legs are shot. Walked around like I had a stick in my ass all day. Shoulders sore too but not bad.
• Sleep: 9 hours, but I drank so not high quality.
• Reflections: Semester is pretty slow with school work still. Me and Dan will lift tomorrow in the fitness center and not with powerlifters because we have obligations at night when PL is open. Only thing that sucks about powerlifting here is it's at 7pm and that doesn't always work with my schedule nor do I like working out at that time. I'm planning on hitting some big PR's tomorrow in bench and curls and front squatting.