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Re: The Shed 'O Pain
Climbed at Hinckley with Jeff, Rick, and others. A little damp but still got 12 laps in. 7 on Dunes.
Later at the Shed... Some VooDoo flossing, reverse wrist curls, and some muscle ups. Muscle ups 5 @ 0# 4 @ 5# 3 @ 10# 2 @ 15# 2 attempts @ 20#. Didn't happen. |
Re: The Shed 'O Pain
Saturday June 6, 2015
Walked three miles around the farm. That's 3 miles on back to back days. Did some snatches up to 105# Did some C&J up to 105# Hip is what it is... |
Re: The Shed 'O Pain
10 goblet squats 10, 15, 20#
5 pull ups 5 burpees Shoulder Band Stretches 3 rounds Sumo Deadlift 5 reps @ 95, 115, 135, 155, & 185# For time: 10 Burpees 20 Russian Kettlebell Swings 53# 9 Burpees 18 Russian Kettlebell Swings 8 Burpees 16 Russian Kettlebell Swings …and so on down to… 1 Burpee 2 Russian Kettlebell Swings 11:37 or 12:37? L-Sits and Handstand Holds on Parallettes. Some mobility work to finish up including a few attempts at a back bridge. It needs some work.:o [URL="https://www.youtube.com/watch?v=_VnjOgxUSoo"]https://www.youtube.com/watch?v=_VnjOgxUSoo[/URL] To add insult to injury Mary just rolled out of bed and did a very legit back bridge just to show her dad up. |
Re: The Shed 'O Pain
Sunday June 7, 2015
A good morning working on posture and light weights at the Shed 'o Pain. In no particular order and with no particular purpose except to keep moving: sitting posture, standing posture, lacrosse balling back & butt, deadlifts at 135#, back squats at 45#, some pullups on the rock wall, OHS at 45#, one C&J at 135#, some tgus at 20#, two GHD situp stretches. Just a real good movement and posture session. |
Re: The Shed 'O Pain
1 problem
10 reverse wrist curls 20 push ups 5 rounds A few additional problems. Rock Prodigy Hangboard Workout Complete workout-6 grips positions I am making steady progress. |
Re: The Shed 'O Pain
Monday June 8, 2015
Walked to Ctown Did snatches to 140# Did C&J to 175 Walked home OMFG does my hip hurt. This is either dedication or a recipe for disaster. I have an appointment for a second opinion tomorrow. |
Re: The Shed 'O Pain
10 goblet squats 20#
5 pull ups 0, 10, 20# 20 mountain climbers Shoulder Mobilization Routine 3 rounds 8 goblet squats 53# 60 sec rest 10 single leg deadlifts alternating 53# 60 sec rest 60 sec plank hold from elbows 60 sec rest 4 rounds 10 minute AMRAP 14 DB Snatches 40# 14 ab mat sit-ups 5 rounds + 18 reps |
Re: The Shed 'O Pain
Tuesday June 9th
Coached basketball while standing substantially still Went to doctor Walked up hill to stadium Watched half of Indians game Pain killer wore off Shuffled home in agony Okay, it's time to accept that this injury is still an injury and that training anything but posture and movements that don't use my lower back is a stupendously bad idea... Weightlifting is over for now. Time for a new challenge (e.g., regaining the ability to walk pain free). Am open to suggestion for a challenge after that. |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61# 10 Reverse Wrist Curls 4 rounds Rock Prodigy Hangboard Workout Complete workout-6 grips positions Finished up TGU's 3 @ 72# Worked in 5 sets of 10 hip extensions and push ups. |
Re: The Shed 'O Pain
Wednesday June 10, 2015
Enforced rest day (b/c I was limited to ten steps at a time). |
Re: The Shed 'O Pain
Thursday June 11, 2015
Another enforced rest day. Am going to go to the Cavs/Warriors NBA Finals game IV tonight. |
Re: The Shed 'O Pain
10 KBS 35#
5 strict pull ups 5 burpees Shoulder Band Stretches 3 rounds A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Roll to Candlestick x 10 reps Station 2 – 30 seconds each arm of kb press 20# 12, 12, 14 Station 3 – 60 seconds of Hollow Body Hold Station 4 – 30 seconds for Max Reps of Strict Neutral-Grip Pull-Ups 7, 7, 9 B. Three sets for max reps of: 60 seconds of Burpees 17, 17, 18 Rest 60 seconds 60 seconds of Box Jumps 23, 24, 23 Rest 60 seconds 60 seconds of inverted rows 15, 14, 14 Rest 60 seconds 60 seconds of ab roll outs 20, 21, 22 Rest 60 seconds Time to mow. Going to be a busy day. :run: |
Re: The Shed 'O Pain
Friday June 12, 2015
More doctors, more tests, more pain... |
Re: The Shed 'O Pain
1 problem
10 reverse wrist curls 10 push ups 5 rounds Rock Prodigy Hangboard Workout Complete workout-6 grips positions Worked in 5 sets of 10 hip extensions. 0, 10, 20, 30, 35# Did a few HSPUs. Seemed hard. |
Re: The Shed 'O Pain
10 Goblet Squats 20, 40, 60#
5 strict pull ups 0, 10, 20# 5 burpees Shoulder Mobilization Routine 3 rounds Back Squat 8 reps @ 135# 1 minute rest 8 ring push ups 1 minute rest 20 V-ups 1 minute rest 3 rounds 15 minute AMRAP 15 Russian kbs 53# 10 wall ball shots 200 m run 5 rounds even 5 muscle ups to finish up. |
Re: The Shed 'O Pain
Sunday June 14, 2015
Hospitalized with hip/back issue. |
Re: The Shed 'O Pain
1 problem
10 push ups 10 reverse wrist curls 5 rounds Rock Prodigy Hangboard Workout Complete workout-6 grips positions |
Re: The Shed 'O Pain
Monday June 15, 2015
Rest and medication. |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 pull ups 0, 10, 20# 5 burpees Shoulder Mobilization Routine 3 rounds 3 Sumo Deadlifts @ 95# & 135# A. Four sets of: Sumo Deadlift x 6 reps @ 155# Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps Rest 30 seconds Nose-to-Wall Handstand Hold x 30 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 12 Russian Kettlebell Swings 72# 12 Alternating Reverse Lunges with DB Goblet Hold 40# 4 rounds + 12 reps |
Re: The Shed 'O Pain
Tuesday June 16, 2015
Rest and medication. Discharged from hospital. Wednesday June 17, 2015 Rest and medication. |
Re: The Shed 'O Pain
1 problem
10 reverse wrist curls 1 problem 3 TGUs 35, 45, 53, 61, & 72# 5 rounds Rock Prodigy Hangboard Workout Complete workout-6 grips positions Worked in 4 sets of 10 strict one-arm presses 10, 15, 20, & 25# Rice Bucket Routine [URL="http://www.dpmclimbing.com/articles/view/way-iron-fist"]http://www.dpmclimbing.com/articles/view/way-iron-fist[/URL] WFS |
Re: The Shed 'O Pain
Thursday June 18, 2015
Rest and medication. |
Re: The Shed 'O Pain
10 goblet squats
5 pull ups 0, 10, & 20# 10 Thoracic Bridges Shoulder Band Stretches and roller 3 rounds A. Four sets of: Airborne Squat x 10 reps Rest 45 seconds Single-Leg Hip Bridges x 10 reps each leg Rest 45 seconds Reverse Snow Angels x 10 reps w/2.5# Rest 45 seconds B. Two sets of: AirDyne 0.5 miles Rest 5 minutes 1:22 & 1:17 Horrible! C. 1 strict muscle up 1 skin the cat 5 rounds Muscle ups felt really strong so I tried a few strict bar muscle ups. 3 for 3.:) [URL="https://www.youtube.com/watch?v=nEaiwTth5nw"]https://www.youtube.com/watch?v=nEaiwTth5nw[/URL] WFS |
Re: The Shed 'O Pain
Climbed at Hinckley with Rick, Kenny, & Kerry. 20 laps.
Later at the Shed. Rice Bucket Routine Mobility Work |
Re: The Shed 'O Pain
@Tim, nice job on the bar muscle ups!
Nice cool day for climbing. Friday June 19, 2015 Rest and medication a few minutes of PT in the pool what doesn't kill us makes us stronger right? |
Re: The Shed 'O Pain
Thanks JT. Hinckley was very nice. A little damp in the morning, but it dried out. I hope you're feeling better.
10 goblet squats 5 pull ups 0, 15, 30# 10 thoracic bridges 10 reverse snow angels shoulder band stretches 3 rounds A. Four rounds of: Goblet Squats x 6 reps 72# Rest 60 seconds Weighted Box Step-Ups x 6 reps each leg holding 2 25# dumbbells Rest 60 seconds Ring Push-ups x 10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Reverse Lunges with Dumbbells 5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right) 5 rounds 5 strict ring muscle ups 2 for 3 strict bar muscle ups. |
Re: The Shed 'O Pain
Saturday June 20, 2015
30 minutes of PT in the pool.:yikes: When submerged up to my neck my hip/back/butt are able to relax and unclench because they don't have to do anything except hang off my carcass. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 rounds Rock Prodigy Hangboard Workout Complete workout-6 grips positions Worked in 5 sets of 10 hip extensions & 4 sets of 10 strict one-arm presses 10, 15, 20, & 25# Unfortunately I dropped a 15# kettlebell on my big toe. It's very tender, swollen, and black and blue. I hope it's ok in two and a half weeks. |
Re: The Shed 'O Pain
Sunday June 21, 2015
One hour of very easy stretching and movement. |
Re: The Shed 'O Pain
Monday June 22, 2015
Tuesday June 23, 2015 Rest and medication. |
Re: The Shed 'O Pain
1 problem
10 push ups 10 reverse wrist curls 5 rounds 1 campus board lap 5 HSPUs 5 rounds 1 additional lap Rock Prodigy Hangboard Workout Complete workout-6 grips positions Worked in 5 sets of 10 hip extensions and ab roll outs. Rice Bucket Routine Big toe is much better. I think I will be fine for the climbing trip. |
Re: The Shed 'O Pain
Wednesday June 24, 2015
Rest and medication. PT in the pool. We finally have the right combination of medicines, which has allowed the hip/back/butt to unclench/release and to let the edema dissipate and let the pain subside. Another week and I will be ready to walk a mile! |
Re: The Shed 'O Pain
Thursday June 25, 2015
Rest, medication, and walked one time around the block (about .5 mile). The pain is completely under control and for the first time in a long time I have hope that I will feel better. The big trick now will be to not over do it! |
Re: The Shed 'O Pain
10 goblet squats 20, 35, 53#
5 pull ups 0, 15, 30# 10 thoracic bridges shoulder band stretches 3 rounds A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front Foot Elevated Split Squat with DBs x 6 reps each leg 25# DBs Station 2 – 3 Muscle Ups Station 3 – Supine Ring Row x 10 Station 4 – Reverse Snow Angels x 10 (slow and controlled) B. Three sets of: AirDyne 0.5 miles Rest 5 minutes between efforts 1:19, 1:17, 1:18 Try it! They don't call it "The Misery Machine" for nothin... Finished up with some mobility work. |
Re: The Shed 'O Pain
1 problem
3 TGUs 35, 45, 53, 61, 72# (Only went to kneeling on last 3 rounds, driving off the toe was somewhat painful. It's still sore, but getting better every day.) 10 reverse wrist curls 5 rounds E2MOM 1 campus lap 10 push ups 8 rounds Rock Prodigy Hangboard Workout Complete workout-6 grips positions Worked in 5 sets of 10 ab roll outs and 5 sets of 5 glute-ham raises. |
Re: The Shed 'O Pain
10 goblet squats 35, 53, 72#
5 pull ups 0, 15, 30# 10 thoracic bridges band shoulder stretches 3 rounds A. Every minute, on the minute, for 21 minutes: Minute 1 – Dumbbell Push Press x 6 reps started with 25# ended with 15# Minute 2 – Renegade Rows x 6 reps (went to 4 reps after 2 rounds) (Push-Up, Row Left, Push-Up, Row Right) Minute 3 – Alternating Lateral Lunge x 12 reps B. Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches 40# (got some good cues from JT on these) 12 Push-Ups 12 Jumping Lunges 5 rounds 5 ring muscle ups and 2 strict bar muscle ups. |
Re: The Shed 'O Pain
Saturday June 27, 2015
An hour of stretching and PT at the Shed 'o Pain, including 3 TGUs on each side at 15# and 20#. Very encouraging |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff and his friend Beth.
Rice Bucket Routine |
Re: The Shed 'O Pain
Sunday June 28th, 2015
We got 3.4 inches of rain at the farm in the last 48 hours. I walked one lap around the farm in 27 minutes wearing muck boots. Note to self: do not wash down triple strength fish oil capsules with Diet Coke. This is a lesson I shouldn't have to keep learning... |
Re: The Shed 'O Pain
10 goblet squats 35, 53, 72#
5 neutral grip pull ups 0, 15, 30# 10 thoracic bridges shoulder band stretches 3 rounds A. Four sets of: Front Squat x 10 reps 95# Rest 60 seconds Supine Ring Rows x 10 Rest 60 seconds Plank from Elbows x 60 seconds Rest 60 seconds B. For time: 30 Russian Kettlebell Swings 53# 15 Burpees 24 Kettlebell Swings 12 Burpees 18 Kettlebell Swings 9 Burpees 6:53 10 ring muscle ups and 1 bar muscle up |
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