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Search: Posts Made By: Graham Fedorak
Forum: Fitness 02-13-2013, 08:08 AM
Replies: 990
Views: 443,170
Posted By Graham Fedorak
Re: Gslp

I've only been doing GSLP for 4 months, but when your shoulder settles down, think about subbing incline/decline bench press for flat bench for a little while.
Forum: Injuries 11-27-2012, 06:13 PM
Replies: 8
Views: 2,632
Posted By Graham Fedorak
Re: Degenerated Disc - Doc says it's over

Lots of folks with no back pain whatsoever have degenerative discs on MRI. It's why lots of back operations for back pain don't work very well. Sweeping statements such as "don't do crossfit ever...
Forum: Workout Logs 08-08-2012, 08:50 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

accidentally jumped 10# on deadlift this week.

225 x 11 AMRAP
Forum: Workout Logs 08-05-2012, 09:58 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Squat 125 x 5 x 5 x 12
Forum: Workout Logs 08-05-2012, 08:36 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Squats 115 x 5 x 5 x 10

Deadlift 215 x 11

Squats 120 x 5 x 5 x 10

Starting Week 3 Core Performance. Left shoulder getting better, using child weights for all pressing motions - in no rush...
Forum: Workout Logs 07-24-2012, 06:47 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Squats - 100 x 5, x 5, x 10

Squats - 110 x 5, x 5, x 10 (NT 115)

Deadlifts - 210 x 12 AMRAP (shouldn't have done the last rep, dumb could've hurt myself)

On week two of core performance. ...
Forum: Workout Logs 07-16-2012, 06:01 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Sticking with GSLP for Deadlifts and Squats. The rest of my WO will be mobilitywod and also going through the Core Performance program. Have done this before, it only takes 12 weeks, and seems to...
Forum: Workout Logs 07-10-2012, 07:19 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

GSLP Week 3 Day 1

Left shoulder still sore, but slowly improving. It's a marathon, not a sprint, let it heal. Skipped all upper body stuff today and will do so for this week and then reassess. ...
Forum: Workout Logs 07-07-2012, 08:30 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

GSLP Week 2 Day 3

Bench Press - 182.5 x 5. 182.5 x 5, 182.5 x 10 (NT 185)
DB Curls - 20 x 15, 20 x 15
Pull-up Ladder 1-5 x 2 (add 1 NT)
Squats - 85 x 5, 85 x 5, 85 x 10 (NT 90)

Core
Back...
Forum: Workout Logs 07-05-2012, 07:26 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

GSLP Week 2 Day 2

Overhead Press - 100 x 5, 100 x 5, 100 x 7?8
Weighted Pull-ups - 20 x 8, 20 x 6, 20 x 5
Deadlift - 200 x 5, 200 x 5, 200 x 10

Burpee Challenge - 3 sets of 10 in 30 sec.
Forum: Workout Logs 07-03-2012, 07:14 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

GSLP Week 2 Day 1

Bench Press (no 1.25 lb plates) - 180 x 5, 180 x 5, 180 x 11
DB Curls - 17.5 x 15, 20 x 15
Pull-ups - 13
Squats - 80 x 5, 80 x 5, 80 x 10

best squats have felt. Continue...
Forum: Workout Logs 07-01-2012, 07:43 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Done yesterday:

GSLP Week 1, Day 3

OH Press - 97.5 x 5, 97.5 x 5, 97.5 x 8
Weighted Pull-ups - 15 x 8, 17.5 x 8, 20 x 6
Squats - 75 x 5, 75 x 5, 75 x 15

Still a little twinge in the left...
Forum: Workout Logs 06-28-2012, 07:57 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

GSLP Week 1 Day 2

Bench - 175 x 5, 175 x 5, 175 x 11 (up NT 177.5)
Pull-ups - 12
Curls (didn't realize curls went with bench last day, book is in the mail) - 17.5 x 15 (2 sets)
Deadlifts - 195...
Forum: Workout Logs 06-26-2012, 01:58 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Clarity!

I don't like scaling work-outs because I'm too type A, but I'm too weak to do the work-outs as Rxed. So I need to get stronger. I also thrive off routine, which is sort of the opposite...
Forum: Workout Logs 06-26-2012, 06:43 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

After a night of icing and NSAIDS my shoulder feels good enough to work-out. I really want to keep cross-fitting, just have to do it sensibly. Try out new movements (ie hand stand shoulder taps)...
Forum: Workout Logs 06-25-2012, 12:53 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Well this is going to require some thought. Was doing shoulder taps as a sub for handstand walks today and felt a sudden pain in right shoulder on the first rep. Stopped right away and am...
Forum: Workout Logs 06-24-2012, 08:07 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

WU

Bench Press - 135 x 5, 175 x 5, 190 x 5, 195 x 5, 175 x 7

mobilitywod
Forum: Workout Logs 06-22-2012, 06:45 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

No squats yet, worked on deadlift.

WU

Deadlift 135 x 5, 185 x 5, 210 x 5, 215 x 5 (PB!), 205 x 5

mobilityWOD 30 min
Forum: Workout Logs 06-21-2012, 08:34 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Can't do WOD, no squats for now.

WU

HSPU - 3 (previous best was 2)

OH Press - 95 x 5, 105 x 5, 115 x 5, 115 x 3, 105 x 5

mobilityWODs x 30 min
Forum: Workout Logs 06-20-2012, 07:15 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Skipped 6 x 2 Snatches - letting the hip heal.

Grippers last night 10 min.

Normal warm-up, 3 sets, 30 minutes of MobilityWOD

Swim 6 x 50; 1 x 100, 1 x 300

Can't believe how great...
Forum: Workout Logs 06-19-2012, 07:52 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Disappointment! Finished up work at 9:15, sprinted home and then to the YMCA as fast as possible so I could get a swim in before it closed (what I'll sub for anything Oly or with a squat until my...
Forum: Workout Logs 06-19-2012, 05:43 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Stopping doing any squat movements for a little bit to allow my "hip" to heal.

Discovered mobilitywod.com which is awesome. I'm so incredibly inflexible right now and this will help tremendously....
Forum: Workout Logs 06-17-2012, 12:23 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

60m sprints and push-ups prescribed today - can't sprint because of hip. Also probably haven't actually sprinted in about 2 years, so this would be asking for an injury given my hip seems relatively...
Forum: Workout Logs 06-16-2012, 11:19 AM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Rx - Amanda - nowhere near able to do this.

Lingering left anterior hip problems when I squat are limiting me a bit. Having trouble pinning down exactly what's hurt, but it's more a nagging...
Forum: Workout Logs 06-15-2012, 08:04 PM
Replies: 28
Views: 4,321
Posted By Graham Fedorak
Re: Easy to be Weak

Really wanted to do the prescribed Sprint Tri today, but no access to a pool and then ended up having to work until about 8:30. Go to the gym (too dark for outside) with only 1:15 until it closed. ...
Showing results 1 to 25 of 70

 
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