CD51's log

[CD51]

15 Jan

DL 345x5
BP 195x5
Pull-ups 5x2

This felt good. numbers I’ve hit lately Pretty much a typical TB cluster but went with multiple sets of pull-ups instead of weighted. I’ve avoided pull-ups for years because of my history of shoulder injuries and stuck to chins. I’ve worked on high rep wide grip pulldowns for about a month and now feel comfortable with my shoulder stability.
I put this into a spreadsheet today and built out a 12 week progression. These lifts were at 80% of my TM. I’m basing that on solid triples I’ve done but not true 3RMs.

[CD51]

17 Jan

KB Squat/Swings 55lb 2x20/20
KB OHP/Row 55lb 2x10/10

TM Run 1mile - 7:10

[CD51]

19 Jan

Squat 225x10, 10
Inc BP 135x10, 10
Par, Grip Pulldowns 120x10, 10

Deload workout.

[CD51]

21 Jan

Sqt x 25
Pushups x 25
Sit-ups x 25

TM Run 3miles - 24:00

Easy body weight SE, a lite run and a lot of stretching.

[CD51]

23 Jan

DL 305 x 5, 5
BP 160 x 5, 5
Pull-ups 5 x 3

70% loads of my current estimates maxes, 430 and 230. I’ll cycle through 70% x 5, 80% x 3 and 90% x 1 and increase the maxes by 10 and 5 pounds.
I’ve got a wicked head cold so the light work was a good thing.

[CD51]

25 Jan

Walked for 35 minutes at 4mph.

Still very congested.

[CD51]

28 Jan

DL 285 x 3, 315 x 3, 345 x 3, 3
BP 145 x 3, 165 x 3, 185 x 3, 3
Pull-ups x 4, 3, 3, 3, 3

Took an extra day to get over the cold. Today was good, pulls and presses were easy.

I used a slightly too wide grip on the second set of pull-ups and felt it in my left shoulder. This was great timing, after a year and half of VA bull shit I finally scheduled PT for my right shoulder. So I’ll have them look at both sides.

[CD51]

30 Jan

KB snatch 55lb x 5/5, 4/4, 4/4, 4/4, 4/4 EMOM

TM Run 1.5mi - 10:07

Snatches were easy. My left shoulder has still been bothering me but it actually felt good after warming up and the KB work.

Run was decent. First mile was in 6:53 and the second half was at a 6:28 pace. I’m pretty confident in a 13:30 two mile and a low 22 minute 5k.

[CD51]

1 Feb

DL 385 x 1, 1
BP 205 x 1, 3
Pull-ups x 1, 2, 3

Lifts were good. I could have tripled 385 easily and had two in the tank in presses. I took it easy on pull-ups because they aggravate my left shoulder.

I saw the PT for my right shoulder and he was good enough to look at both. No real news, my shoulders are trashed. He did give me some things to work on, standard exercises but holding my shoulder differently, that immediately felt more stable.

[CD51]

3 Feb

KB Complex x 3 w/ 30 sex rest between rounds
55 lb KB
Swing.x 10
Goblet Sqt x 10
Press x 5, 5
Row x 5, 5

Rest 2 minutes

TM Run - 5k in 22:19