Rob's shiny new Geezling (mostly TM) log. In Brooklyn.

[Rob Israel]

Squat; 275x5
Press: 132.5 x5x3
Deficit Deads (standing on 2 inch box): 285x5
Prowler: 30 pounds for 80 feet for 8 rounds. 20 second rests.

Overall, felt decent. Wanted to get a little heavier weight on the bar, but not do a rep out. Felt fine. Maybe I should have gone heavier for 1 five-rep set, but it's my first intensity day in weeks...
Press was hard, but about the same as the first time at this weight 6 weeks ago.

First time doing any deadlifts since I sprained my wrist. Felt good. Not to hard. Looking forward to regaining the lost ground!

Prowler is hard. Period. Really hard. Maybe I should have done 10 rounds but dinner was waiting!

Post-workout nutrition: 12 ounces of milk with 23g whey protein and 3g BCAA. Another 12 ounces or so of milk when I got home. 2 sausage and a little gluten-free pasta and little chocolate. May need to eat more later. Drinking water-- humid and lots of sweat again tonight.

[Rob Israel]

I prioritized sleep and a massage appointment over my squat today, which I'm proud of. My schedule is going to messed up anyway, so I'm going to do Volume on Tuesday instead (unless I actually take my masseuse's advice and take a 2 week break from squatting to see if my hamstring/glute strain will finally heal. Anyway...

Was happy to see Joe (Restarting Strength log here on the forum) on the platform and thrilled to hear he was benching today too. It's been really great working with he and Grampa Jack this last week.

Bench: 175x5x3
There were a few squirrly reps in there and the bar wasn't moving super-fast, but it was OK.

Chins: 5-5-5-5
Scattered through workout. 5th reps were mostly just barely, but at least there were five across.

Prowler: I can't describe what i did because it would take too long. Suffice to say that it was a programming FAIL involving push presses for two rounds, round trip runs, an extra long rest period in the middle to vanquish Mr. Pukey and an extremely high heart rate for 4-6 minutes. Hopefully it helped my effort. Glad I didn't puke.

Overall a decent workout squeezed into a very busy Sunday. Glad I did it.

[Mark E. Hurling]

Nice accomplishments. Sometimes you have to decide where, when, and how to pick your field of battle. Squats and deadlifts are the most serious fields of battle there are in the Iron.

[Michele Knaub]

why don't you just do that interval prowler workout i saw you do a couple times, cut your losses with programming snafus?

[Rob Israel]

ahhh, the wisdom of the ages.... So true, but my blinding ambition somehow makes me deaf. That and the mixed metaphors.

@Michele, you are so right, but I wanted to to try some push presses for FGB and god forbid I keep things simple. Totally unnecessary but I don't think I hurt anything, just threatened puking but was smart enough to pull back and eliminate the extraneous movement from the workout pronto.

@Mark, you too are so dead on the mark, but I am preparing for a cardio workout of unfriendly proportions (17 minute) so the extra conditioning is A) about being a more well-rounded athlete (which may or may not help my squatting, but I think it will) and B) being able to perform at a reasonable level for this absurd workout I've signed myself up for.

Excuse the the grammar please. It's late. There was wine (and duck). It was good.

[Rob Israel]

Squat: Skipped again. It was suggested that I take 2 weeks off from squatting to see if my hamstring improves, which is continually aggravated. so I'm going to take at least 10 days and see how it reacts.

Press: 135x5x3
Felt strong-- very last rep was very slow, but overall better than 132.

DeadLift: 315x5
This was solid but I "felt" (like not in a good way) my upper hamstring or glute (my ass really, right by my sit bone) on the reps. Am I hurt or injured? i don't know, but it bothers me and it's fucking annoying.

Concept2 Row: Tabata-- 7 or 8 rounds. Slowed down as it went, but intensity was pretty maxed throughout.

Carried some 45 plates overhead around for a bit.

Ate burgers, fries and a milkshake. So yummy.

[Rob Israel]

Not squatting to see if my hamstring becomes less irritated. It seems to be working, but not in any significant way. It still hurts when I sit on a hard surface and stretching it and trying to increase ROM makes it sore for a few minutes.... Anyway, the workout.

Bench: 177.5.x5x3
Good solid sets. Stronger and faster than 175. Better overall form.

Pendlay Row: 115x12x3
The last set was tough, but the first two went pretty easy. Pausing prior to the last few reps to make sure I finish, don't jerk my entire body and maintain a fairly strict form. These gave me an arm pump (combined with the bench I guess) and I wonder if this is training what I want it to: rhomboids, lats and lower traps...

Skipped the prowler as tomorrow I'm doing the CF charity workout Fight Gone Bad. 17 minutes of hell. I'll report on how it goes tomorrow. Should not be fun.

[Rob Israel]

Did the CrossFit charity workout FGB today.
3 rounds w/ 1 minute rest between rounds. Each movement is done for 1 minute:

20" Box Jump
75# push press
Row for calories
Wall ball throw (20# ball to a 12' target)
75 pound Sumo DeadLift High Pull (don't ask)

So basically it's 3 five minutes rounds. By far the longest conditioning workout I've done in a year. I've been training for it with short conditioning, and mostly prowler workouts.

Here is how I scored:
Rd 1: 94, Rd 2: 67, Rd 3: 63 for a total of 224
My training was definitely geared for 1 round. Most of my conditioning has been less that 5 minutes.

Because of my bum forearm I scaled the wall ball to just a 10# ball. I tweaked my wrist last night just practicing of 30 seconds.

All in all it was brutal, but I'm glad I participated and it fun being at the gym with 100 other people doing the same thing. We had 20 teams doing 10 heats, it was a good time. Especially when it was done!

[Joe Williams]

Nicely done. It's a very different experience than the usual heavy lifting.

[Rob Israel]

Back to squatting which felt good. Did ascending sets.
Squat:
Warmup: 45x10, 95x10, 135x5ish
Work: 185x5, 205x5, 215x5, 225x5, 235x5

Press: 137.5 x5x3
Good. Last rep on second set was a grind, but the 3rd set was fine.

Dead: 325x5
Almost hitched 3rd rep (coach said I did not tho), reset at the bottom and the last 2 were more clean. Very last rep very hard, but it was moving OK. May do deficit deads next week and come back to 335 in two weeks.

Injury report:
I'm sitting on a ice pack. After 12 days or so without squatting and not seeing much, if any improvement, I went back to squatting. Maybe I should have taken more time. Maybe i should have taken none. Definitely feeling it in the hamstring and butt cheek around sit bone -- it is sore post-workout. STILL don't know if this is an injury or something I should work through. I should probably get an MRI, but trying to explain this to a doctor feels daunting and I don't want to deal with it.

Forearm is still improving, but still hurts at weird times. Better mobility, but pain crops up like when I'm holding on the subway bar, or leaning on the sink. I can bench 175 without discomfort, but can't hold a railing? It actually clicks/cracks now-- in the forearm-- not at the join-- bizarre. Must be a tendon moving across something-- I need some soft tissue work done-- it's crunchy. Anyway, it's OK on the presses and pulls-- hopefully I can do chins Friday without much discomfort.