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Wednesday March 18, 2015

Walked 1 mile on the dreadmill, increasing elevation every .1 mile.
Did 2 wall ball shots and 2 burpees.
WBS are really hard after walking a mile b/c my legs got tight.
Did 20 light weight lat pulldowns all the way to my lap (muscle up progression work).
Held a goblet squat.
Walked up the stairs from the gym to my 8th floor condo.
Finger feels okay today, doesn't hurt to type.

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Thursday March 19, 2015

1.5 hours coaching basketball. I threw approximately 200 passes in this time and rebounded approximately 200 shots. I have noticed that I'm really moving around on the court better after 5 practices. These kids are either going to keep me young or kill me!

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jt...take the first option....keeping you young cause you die when you get old....

saw the surgeon yesterday.....my shoulder is confirmed to be a mess....she showed me the 2010 xrays vs the 2015 xrays and I could even see the differences....it is just going to keep on grinding away on itself :(

on the upside she said the work I am doing at the gym is not going to hurt it and if anything is going to make it last a bit longer than if I had done nothing :pepper::pepper: soooooooo game on!!

last nite

bench press 1 Rm 2 sets 5/8 chains 268

BP 5@168, 8@192

floor jm press 10-10-10 20-25-30

dbell tri extension 10-10-10 15-20-25

6 rounds of n/m/w supine row 1 rep added each minute

front raise 12-12-12 15-20-25

seated hammer curls 10-8-6-6 30-40-55-65

off to see lynard skynard tonite in the big city with 6 friends and a designated driver.....

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@Cliff, that's good news about the shoulder, and LS!

Friday March 20, 2015

Day 1 of training cycle for 2015 Master's Pan Am Weightlifting Championship.

Held a goblet squat, did pass throughs, did hip extensions, rolled around on the floor to loosen up lower back, did walking lunges.

Power position drills.
High hang drills.

Snatches
10x95
3x125
3x135
16 for 16 (baby finger felt okay)

Back Squats
3x5 @ 135

Two burpees
Five wall ball shots
Ten ring lock offs (baby finger didn't feel so okay)

Rowed 1500m, first 1000 at a leisurely pace, last 500 as 5x100 all out.

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last nite

ext rotation red band 3 x 20

bamboo bench 2 x 20
red band 16 kg kb


10-1 dbell bench 25 lbs
1-10 wide mag row 90lbs

lying rear delt 3 x 20 5 lb

4 rounds

20 sit up
25 /s 20 kgkb obliques

4 min black band ski erg

3 x 10 e z curls 10-10-10
50-70-80

lyndard skynard....amazing show...very tight and loud....to many beers and laughs with some good friends :kicking0:

too early this morning

20lb vested box jump 2 rm 33 3/4"

speed squats 10 x 1 otm 195 blue bands

sumo dl 1 rm red bands 225lbs

concentric zerker good a.m. 8-8-8 95-113-135 these sucked

3 rounds 1 min belt squat blue band 90 lbs

dbell sit up 10-10-10 45-55-60

100 kg kb swings 20kg kb

guess i am committed now to the provincial power lifting meet in late june...going to be an interesting ride getting ready for it

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Committing to a meet sets all kinds of wheels in progress. There's nothing like circling a date on the calendar!

Saturday March 21, 2015
Walked a mile around the farm. Raked stones onto the driveway for half an hour (this was brutal). Played catch for a while (this was fun).
Spending the day with Kendrick Ferris tomorrow.

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damn rules.....apparently we may have had to "qualify" for the june meet in one of 2 qualifiers.....November or mid april (the mid april one is limited to 30 people and has a 15 person wait list with registration filling up in one day) :( working on getting that figured out

oh well......off to getting stronger.....

speed bench 8 x 1 otm 145 plus micro bands

pin press 8-8-8 135-155-175

e z bar tri press 10-10-10 20-30-40

jm press 10-10-10 20-25-30

flat bench row 8-8-8 25-30-40

N mag row 10-10-10 45-55-65

3 rounds

dbell f. raise x 20
dbell lat side raise x 20

10lb dbell.....shoulder was creaky as get out by the end

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Sunday
Spent the day lifting with Kendrick Farris.


Monday
Walked to CTown, did 5 rounds of (1 pull up, 1 T2B, 1 WBS, 1 burpee).
This gassed me. Then did empty bar drills practicing what we worked on sunday. Walked home.

Tuesday
Walked 2.0 miles on the treadmill watching a spring training game on the TV. It was 22F outside...
.5 at 2.0
.5 at 2.1
.5 at 2.2
.5 at 2.3 (this is moving right along for me these days). Neither leg fell asleep while walking so that is very positive.

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Cliff - sorry about the shoulder. Really glad CF is not making things worse!!

Back from celebrating another trip around the sun (And had a Guinness cake with Bailey's frosting on it! :D), traveling, and going to my wife's Aunt's Funeral.

[B]WU:[/B]
.33333333 mi run
~2:15 (200 ft) on the Jacobs Ladder
100+ SUs
SU & DU practice
10 Leg Swings the usual way
10 Air Squats
20 sec fingertip plank
10 Push Ups
15 Dead Bugs
10 Hollow rocks

[B]WOD:[/B]
3 RFT:
20 Box Jumps (18 in)
20 Sit ups

16:33

[I]I can't believe that time. The last 2 rounds took about 3:00. Maybe I messed up the time. (One can hope! :shrug:)[/I]

[B]Cashout:[/B]
10 Burpees (Yay! Burpees!!)
5 110# Presses

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@Cliff - Sorry about the shoulder and as Bill said, glad you can keep working out.

3/23
WU: Functional fitness. 2 hours of pulling myrtle spurge on the property.
Workout:
100 step ups (18" bench) 5:00
Row 1km easy

3/24
WU: Functional fitness. Pulling more myrtle spurge. Learned the hard way that neither RoundUp nor Weed B Gone Max is completely effective against the stuff. The only 100% effective option is to pull the plant out of the ground, ensuring the roots are completely out. I have thousands of partially dead plants with flowers coming up through the center. :ranting2: I figure I have a couple more weeks of "functional fitness" activities before I have eliminated all these rascals.
Workout:
Various shoulder rehab activities. Some lifting with my good arm.
Bike trainer intervals 6:00 warmup; 7 sets of intervals 1:00 on/ 2:00 recovery; 3:00 cool down

Had an ortho appointment on Monday. Luckily the shoulder is slowly recovering; doctor assessed the injury as a torn rotator cuff and biceps tendon. He recommended another month of rest/ shoulder rehab exercises before either resuming normal activities or coming in to evaluate surgical options.