12/6/16 - Tuesday
Deadlift - 135x5x2, 205x5, 265x3, 315x2, 355x5x3
SSB Squat - 55x5x2, 125x5, 175x2, 225x2, 265x2, 300x5x3
12/6/16 - Tuesday
Deadlift - 135x5x2, 205x5, 265x3, 315x2, 355x5x3
SSB Squat - 55x5x2, 125x5, 175x2, 225x2, 265x2, 300x5x3
12/8/16 - Wednesday
Press - 45x5x2, 65x5, 85x5, 100x12, 105x10, 110x10
This is going so well that I plan to try out the bench with light weights to see if my shoulder is ready for it yet.
Conditioning on C2 - 9 rounds (:20/1:40)
Avg pace / 500m = 1:21.0
12/10/16 - Saturday
Deadlift - 135x5x2, 225x5, 315x3, 375x1, 420x3x2
SSB Squat - 55x5x2, 125x5, 175x3, 225x2, 265x2, 305x5x3
12/11/15 - Sunday
Press - 45x5x4, 65x5, 85x5, 105x5, 115x5, 120x5, 125x5
Chins - BWx5x3
15 minute GPP: 1500m row, rope work, GHD sit ups, sledge swings.
Notes: Workout was compressed. Didn't have enough time/juice to do the 5000m row. Debating whether I want to go back and do it today.
12/13/16 - Tuesday
Deadlift - 135x5x2, 205x5, 265x3, 315x2, 360x5x3
Squat - 45x5x2, 95x5, 135x5, 165x5, 195x5, 225x5, 255x5
Notes: Out of the clear blue sky, I can squat again. Awesome. Until now, I had been unable to even get into low bar position without aggravating my injured shoulder badly. Today I tried after deadlifts and was easily able to get into position. I worked up to 255 and felt great.
I may be getting ahead of myself, but this has me thinking I can set some new PR's before spring. Assuming my shoulder holds up as I ramp up the weight on squats, I'll adjust the deadlift volume downward.
Nice! You'll be back to pr land in no time.
What's the general prognosis for separated shoulders? Are you good to go after it heals, or is there a heightened risk of re-separation?
Thanks man. Not sure what to expect when it comes to that. I've heard it both ways; that Grade I separations can heal fully and that they increase the risk of re-injury. I'm just going to make everything around the joint as strong as possible and see how it feels when the time comes.
12/14/16 -Wednesday
Press - 45x5x2, 70x5, 95x3, 115x2, 130x5, 135x5, 140x5
Chins - BWx6x3
Rower Intervals
RD Pace/500m AVG Watts
1. 1:20.0 684
2. 1:21.3 651
3. 1:16.9 769
4. 1:18.1 734
5. 1:17.5 751
6. 1:17.5 751
7. 1:18.7 717
8. 1:20.6 667
9. 1:20.0 684
Avg Pace Per Rd = 1:18.95/500m
Notes: BW= 245.5. I've been running between 242 and 245 lately.
12/17/16 - Saturday
Squat - 45x5x2, 105x5, 165x5, 225x3, 275x2, 315x5x3
Bench - 5's @ 45, 55, 65, 75, 85, 95, 105, 115, 125, 135
Deadlift - 135x5x2, 225x3, 315x2, 375x1, 425x5
Deadlift - 12/17/16 - YouTube
Notes: Squats moved very quickly, as they should at this weight. Benching finally isn't painful, but feels vaguely unstable/twingy still.
5x425 was a bit much for me, causing some rounding. Now that I can squat, I'll go to one set of five weekly. Taking it from 415 next week. Hoping the squatting will start driving this up a bit.