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Old 02-09-2010, 11:37 AM   #191
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Thanks for checking in Mike.

It's actually going pretty well. I went to the chiro twice. Once for an adjustment, once for accupuncture and electro-stim therapy. I'm a newbie to all things chiropractic, and it was a pretty good experience. With stretching and massage and some glute activation work, I'm well beyond the "strain & pain" phase of the injury, and am into the "just feels a little tight" phase.

I'm going to begin some light back squat work tonight I believe, and continue stretching through the week. I expect toward the end of the week I'll start hitting WOD's with at least 1/2 intensity

Though, this freakin' set of 2 snow-storms is keeping me physically active, thats for sure!
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Old 02-17-2010, 07:12 AM   #192
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Monday February 15th
AMRAP in 20min:
12 Power Snatch - 65lbs
10 Push-ups

I scaled to 10min, 10/10 reps since this was my first workout back since the hip injury. I didn't want to go crazy.

Result: 6 Rounds + 7 snatches. Thats a lot of snatches! The workout felt good. My traps are still on fire 2 days later, but it was a good start

Tuesday February 16th
"Filthy Fifty"
I scaled to "Dirty Thirty", since that is what I did last time (I wanted to compare).

For Time:
30 24" Box Jumps
30 Pull-ups
30 KB Swings (35lb)
30 Walking Lunges
30 Knees-to-Elbows
30 Push Presses (45lb)
30 Back Extensions
30 Wallballs (subbed 15lb DB Thrusters)
30 Burpees
30 Double-Unders (subbed tuck jumps)
Result: 20:00 even.

Last time (August 09) I did this, I did "body rows" for pull-ups and got 22:03. I'd call that improvement.
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Old 02-17-2010, 08:42 AM   #193
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

awesome improvement on the Dirty 30, Bo! welcome back to WODing!
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Old 02-19-2010, 10:56 AM   #194
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Thursday February 18th
Glute Activation Drills followed by:

Run 5k. Well, it's still an icy blizzard of a mess here, so I rowed 5k. I was a bit tentative, since rowing was how I injured my hip in the first place, and I'm only 2 days back from the injury!

Row 5k: 21:38 (PR by 1:05).

I really think the glute activation helped take some stress off my hamstrings and hip flexors. My freakin' *** was on fire! Also, I average 21spm instead of my high 20's I normally do. I tried focusing on strong pulls, and it worked out well.
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Old 02-19-2010, 03:55 PM   #195
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Friday February 19th
As Many Rounds As Possible in 20mins of:
5 Pull-ups
10 Push-ups
15 Squats
Results: 15 Rounds + 5 Pull-ups + 4 Push-ups.

Pull-ups were all unbroken sets of kipping pull-ups. Push-ups absolutely murdered me. After 5 rounds, I was doing 4-3-3 and 4-3-2-1 sets of them.

Last time I did this was on 9-24-2009. I did AMRAP 15min. 13 rnds + 5 pull-ups + 9 squats (4 Rounds of Dead-hand pull-ups, rest of them "body rows", 4 rounds push-ups, 5 rounds Bench push-ups, 4 rounds wall push-ups).

A marked improvement

It was funny to have my wife keep score for me

Oh, and after typing this... I just realized I tore open my first callus. Gah!
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Old 03-07-2010, 06:50 PM   #196
Laura Shum
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Re: Lifting Heavy, Running Fast, Eating Well

So...I expect more will get posted here this week when you start SS? Hhhhmmmm????
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Old 03-07-2010, 06:56 PM   #197
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Laura Shum View Post
So...I expect more will get posted here this week when you start SS? Hhhhmmmm????
Haha, yup! I've been a bit lazy about posting here... been mostly doing facebook. I just took all my bodily measurements today and explained to my wife that I may be gaining 20lbs soon lol
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Old 03-08-2010, 06:05 AM   #198
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Re: Lifting Heavy, Running Fast, Eating Well

I am starting a round of Starting Strength today. My current stats are as follows:

5'9" - 173lbs (a bit higher than I've been walking around at... it was the "Chocolate festival" in my town this weekend )
Neck - 16"
Bicep - 13"
Forearm - 11.5"
Chest - 38.75"
Waist - 36"
Hips - 35.25" (across hip bone)
Thigh - 23"
Calf - 14.75"

These are the measurements tracked by fitday, so I figured I'd use them. I am going to do the program for 12 weeks, or until I gain 20lbs, whichever comes first.

My current maxes are:
Back Squat: 5RM-270 1RM-325
Press: 5RM-100 1RM-120
Bench: 5RM-170
Deadlift: 1RM-382.5
Powerclean: None

I'm hoping to add 30lbs to my squat 5RM and make my DL 1RM my new 5RM. We'll see how it goes.
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Old 03-08-2010, 06:07 AM   #199
John Jaeckel
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Re: Lifting Heavy, Running Fast, Eating Well

That's good work, Bo. Impressive DL.
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Old 03-08-2010, 08:57 AM   #200
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

good luck, Bo! i'll be following your progress.
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