Tuesday 6/30/09

Morning:

Pushups - 3x21

Afternoon:

Armstrong pullup program - 1, 2, 3, 4, 5, 6, 6, 5

One legged deadlifts - 24kg bell in hand of the leg doing the work 2x10/10'

Farmers walk - 50 lb dumbell in each hand - 3x twice around the backyard

Wheel rollouts from knees - 3x10

Pullups were stronger than last week. Couldn't quite make the rung of 7, but pretty close.

Monday 6/29/09

Morning:

Pushups - 3x21

Afternoon:

Armstrong pullup program - 10, 7, 5, 5, 4

Max VO2 - 16kg bell 15/15 protocol - 46 sets of 7 reps

I was about 200 lbs today.

Saturday 6/27/09

Noon:

24kg bell 3 minute snatch test - 59 reps

I was hoping for at least 60 but I took a few pause breaks at lockout too long to catch up at the end. I was just firing my hips for rep number 60 when the beeper sounded so it didn't count.

Still...I am right where I want to be. I was breathing pretty hard at the end but I got through it without needing to put the bell down.

I figured I needed to get this out of the way asap because it will be 90 plus today.

The FMS corrections I am doing per Jordan's direction are really helping my hip feel better. I could swear it is clicking less as well.

Friday 6/26/09

Morning:

Pushups - 3x18

Afternoon:

Armstrong pullup program - 1, 2, 3, 4, 5, 6, 4, 2

Max VO2 - 16kg bell 15/15 protocol - 36 sets of 7 reps

I had a tweak in my left wrist (that I've had two surgeries on) so I have left out grip specific stuff lately. I'm going to re-think how I add grip into my workouts for now as my two real goals are snatches and pullups at the moment. I believe that my wrist strength is a limiting factor right now so I may just do assistance exercises for a while with some bending and tearing gtg style. I'll play this one by ear.

Max VO2 I could have gone for more sets but my form was breaking down just a bit and I have plenty of time to ease into this. I'll do a 3 minute test with the 24kg bell tomorrow to see where I am there. 60 reps would be satisfactory at this point.

Thursday 6/25/09

Morning:

Pushups - 3x18

Afternoon:

Armstrong pullup program - 11x4, 3

One legged deadlifts - 24kg bell in hand of the leg doing the work 2x10/10

Wheel rollouts from knees - 3x10

Feeling like a broken record but...my pullups are feeling super strong. I wanted 9 training sets today and I got 11. Next week my training sets for day 3 will be 4 reps. I was about 202 lbs today.

I practiced Jordan's corrections from the FMS he did for me before the one legged dl. They definitely helped me feel more solid in my hips. My left leg felt much better.

Wednesday 6/24/09

Morning:

Pushups - 3x18

Afternoon:

Armstrong pullup program - pullups 3x3, chinups 3x3, parallel grip pullups 3x3

20kg press - 4x5/5

20kg swings - 8 sets of 20 on the minute

Pullups felt great. Strong all the way through.

I was going to do tgu but I would have to put the dogs outside to do it and it was super hot. I just had them stay in the cool house and lay in their beds while I did some presses.

The swings went better than I thought. My wind is coming back pretty quickly. I'm going to shoot for 20 minutes of this and then start moving up bell sizes again.

I saw the doctor for my hip this morning. I do not have a torn labrum. They do not know why my hip is "clicking". It could be a tendon snapping over something or it could be extra fluid in the joint. My feeling is that it is a tendon moving over something that isn't shaped the way it should be. Because...

I do have avascular necrosis in the bone due to my past injury (crushed femur head) from about 4 years ago. The head of the femur is now partially collapsed and no longer "round". Due to this it is a "square peg in a round hole" as the doctor said. This is scraping away at the cartilage in the joint which is causing arthritis in my hip.

Based on my desired level of physical activity it sounds like my best option is a hip resurfacing. I'm changing insurance right now so there will be a delay in getting "fixed". At least I know what is going on and what I want to pursue to get better. I want this out of the way so I can do my rehab and get back to working without discomfort again.

Tuesday 6/23/09

Morning:

Pushups - 3x18

Afternoon:

Armstrong pullup program - 1, 2, 3, 4, 5, 6, 5, 4

One legged deadlifts - 24kg bell in hand of the leg doing the work 1x10/10

Wheel rollouts from knees - 3x10

I made it to a pullup ladder of 6 reps today which is better than the ladder to 5 I did last week. I'm about 202 lbs today.

My goal is to very slowly lose weight until September. When I checked my bodyfat with calipers after the April TSC I was at about 14.5% bodyfat. I'd like to settle in a bit lower than that hopefully and weigh more than the 188 I weighed in April. 195 is my goal. I'm trying not to lose more than around a pound a week right now. It's pretty tough to get it that close, but hopefully by this weekend I'll be just around 200 even.

The one legged deadlift is a tough movement to lock in just right. Once I feel like I'm "owning" the sets a bit more I'll probably add a set for now and see how that goes. Once I can hit 3 sets solid I'll give the 28kg bell a whirl.

The wheel rollouts are feeling stronger as well.