Shaun's workout log

[Shaun Gross]

Monday 30 May 2011

Squats

Air Squats x 10
20kg x 10
70kg x 5
90kg x 5
110kg x 5
125kg x 5
140kg x 5 x 5 (PR for 5 x 5)

Push Press

20kg x 10
60kg x 5
70kg x 5
80kg x 5
85kg x 5 (PR for 5)
90kg x 4 (PR for 5) - Failed on 5th rep

Deadhang pullups

5 x 5

Good strength day. Going to keep to 5x5 back squats and increase it 2.5kg every week. Good to get some PR's. Played on my rings afterwards and did some dips but my shoulder wasn't feeling like it so stopped.

[Shaun Gross]

Tuesday 31 May 2011

Had no time and felt drained from heavy squats yesterday.

Did 5 x 20 32kg KB swings.

A few minutes rest between sets. First 3 sets unbroken, last two were 16,4 13,7 because I swung the bell too high (and over my head). Explosive hips, ha.
First time doing long sets with this weight kettlebell, will keep practicing

[Shaun Gross]

Wednesday 1 June 2011

Cleans

20kg x5
40kg x 5
60kg x 3
70kg x 3
80kg x 3
85kg x 1
90kg x 1
95kg x 1
100kg x 0

..And thats where I hurt my left wrist again. Didn't turn it over my elbows enough and my left wrist got caught in a funny position and I think I sprained my thumb again. So freaking ****ed off. First time doing heavy full squat cleans since I hurt it the same way a month ago. So dark about this.

Decided to stop there. Couldn't help but do a few sets of rings dips as I was putting my weights away, those didn't seem to bother the wrist. I think I'm going to have a few days off.

[Shaun Gross]

Thursday 2 June 2011

Wrist still sore as and swollen - When I move my thumb out, I can't see the 2 thumb tendons so thats how swollen it is . Range of movement of wrist is much less than usual. Sigh..

I felt like doing something though, so I worked on my kettlebell snatches with my right (strongest) arm.

Did about 10 sets of 10 throughout the evening while taking breaks from plastering walls in the spare bedroom. A few sets were with the 24kg bell, most were with the 16kg bell. Pretty happy to start getting the technique down, my forearms didn't feel nearly as battered.

Later on - Tabata Squats.

Straight 20's (equals PR)

finished every round on about 18-19 seconds. Could probably go for straight 21's next time..

[Shaun Gross]

Left wrist is sprained. Am ****ed off about it to be honest.
It has pain at the extreme ranges of motion, especially on the bending backwards side, so no pushups or anything of that type for me for quite a while..

Saturday 4 June 2011

Queens Birthday weekend here in New Zealand so we went away with my wifes family to their beach house. Ate a lot and relaxed a lot.
Went for a 5km hill run which was pretty sweet, a little bit of walking. Took me somewhere around 30 minutes.

Sunday 5 June 2011

The deck at the beach house is up to my belly button - approximately 36 inches I think? Did 5 x 5 box jumps. Was easy.
Ate some more and lazed around some more. Ha

Monday 6 June 2011

Played around with my rings today. Found that it doesnt hurt my wrist using rings as only the inside of my wrist seems to hurt..Did several sets of ring rows and ring pushups. Did a few sets of KB snatches with my 24kg KB as well, they are getting easier and my arm doesn't hurt anymore..

Spent the day plastering and sanding my room

Brother in law came over later on_

Front Squats

20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
115kg x 5
117.5kg x 5

Found I can do front squats if I only hang on to the bar with my right hand in a clean grip, and my left arm pointing right out. Felt a little bit awkward but got some good weight in. On my last set I was good for another 5 kg at least, but I felt the bar roll forward a little bit and didn't feel that confident going heavier..

Made my brother in law do 3 x 400m runs with 2-3 break between them. I did it with him. They were slow - 2mins, 2.5mins, 3 mins or something so they were barely a warmup run for me. Afterwards I did a 400m run as fast as I could - 1.17. This is a PR, which includes a turnaround and I slowed down at the end. I reckon I could hit 1.10 on a track without heavy front squatting first..

Rest day tomorrow..

[Shaun Gross]

Wednesday 8 June 2011

Wrist is healing slowly. Range of motion is increasing slightly every day. Still sore at both ends of the movement, but I think things are improving..

Didn't have too much time or motivation today.
Motivation has suffered a bit since I can't use my hands and do excersizes I like (like Back Squats, Push Press, Powerclean, etc). I was just starting to get the hang of and (kind of) enjoy Overhead Squats too.

Anyways..

Tabata 24 inch box jumps

12, 12, 12, 12, 12, 11, 9, 9

Lost pogo on round of 11. Was quite fun to be honest

Tabata ring rows

8, 5, then went to crap - sets of 5 - 3, etc

Later on..

Deadhang Ring pullups - with a few minutes break between while I washed the dishes

3, 3, 3, 3, 3, 5, 5, 5

I found these easy. They don't seem to hurt my wrist at all, where normal pullups/chinups stress my wrist near the top of the movement. Must be something to do with the ability to turn my grip through the movement.
I will keep these up every couple of days to keep the back strength up.

Going to rest the wrists tomorrow and do front squats (one armed) or a run. Maybe both..

[Shaun Gross]

Thursday 9 June 2011

Front Squats

20kg x 10
60kg x 5
80kg x 3
100kg x 3

3 Front Squats on the minute, every minute for 10 mins

110kg
110kg
112.5kg
112.5kg
115kg
115kg
117.5kg
117.5kg
120kg
120kg

Only got actually hard on the last set. Got me breathing hard and got some good work in. The squats took about 12-18 seconds each set, so the rest breaks were pretty short - around 40 seconds. Cant wait to try this with back squats - I imagine I could get around 145kg for triples in this time scheme.

Brother in law came around, put him through a WOD I made up.

400m farmers walk (15 kg plate in each hand)
10 burpees
20 16kg KB swings
30 box jumps - 4 bumper plates, about 16 inch in height.
20 16kg KB swings
10 burpees
400m farmers walk

he did it in 15 mins flat. Felt it was a good test for him, hope he stays inspired.

After watching him push, I felt like doing something more.

Tabata KB snatches (16kg KB) - right (non-injured) arm only.

9,9,9,9,9,9,9,9

Was fun. Bicep got pumped, ha.
Would like to try this alternating arms when wrist feels healed.

Rest day tomorrow, thinking of doing some stair sprints on saturday as there is an awesome bush walk a few minutes drive from my house with about 150 steps at one point straight up. Have done sprints there before and felt like dying, ha.

[Shaun Gross]

Melissa did a quick workout..

25 burpees for time

2:06 (43 second PR!)

a few minutes break then

Tabata KB swing (eye level 16kg)

11, 11, 11, 11, 10, 6, 11, 11

She wanted to give up on the 6th round but I made her get some reps in. Ha.
Proud of how she pushed

[Shaun Gross]

Saturday 11 June 2011

400m run
50 air squats

13:30

Sucked. PR by over a minute but still soo hard. Running with pumped up legs is near impossible for me. Still, will keep practicing

Sunday 12 June 2011

KB press

16kg x 10 (10 for each arm, left arm first)
16kg x 10
24kg x 10
24kg x 9
24kg x 9

These did not hurt my wrist so they were pretty good. The 24kg gets hard later in the set. Strict presses all of them.

Managed to snatch (right arm only) my 32kg KB for a set of 5 too. Pretty happy about that..

Melissa did some KB swings
24kg x 20 (huge PR!)
24kg x 10
16kg x 20

All sets eye level..

[Shaun Gross]

Monday 13 June 2011

Wrist better but sore. I wanted to Back Squat though, and that aggravates my wrist. My solution - Gaffer tape my wrist to ask as a wrist wrap, it worked a treat! The wrap was very tight but worked really well.

Back Squats

20kg x 10
70kg x 5
90kg x 3
110kg x 3
120kg x 3
130kg x 3

1 Squat on the minute, every minute for 15 minutes

140kg
142.5kg
145kg
147.5kg
150kg
150kg
152.5kg
155kg
155kg
157.5kg
140kg x 2
140kg x 2
130kg x 2
130kg x 2
130kg x 3

Wrist "wrap" was very tight but did a very good job protecting the wrist. Even though it works, I'm still gonna stay away from barbell pressing, and other wrist extending movements till its better.

3 sets of 5 deadhang pullups
3 sets of 10 (very deep) ring pushups (doesn't aggravate the wrist even without wraps)

Might run tomorrow, or have a rest day if life gets in the way