Iamsmuts' (Pre)rehab Log

[Nbk41hm]

Your runs have a touch of the Indiana Jones to them. Time to start vaulting the hoods of mindless drivers while yelling, "Jacque, start the engine!"

It helps to imagine pygmies chasing you.

[iamsmuts]

Ha. I've only rolled one hood, for dramatic purposes.

[iamsmuts]

BW 209.6

Squat
45x5x2
95x5
135x4
195x3
250x2
280x5x3

That's a work set PR.


Deadlift
135x5
185x4
225x3
275x2
310x5

That was very difficult. I'm almost 100 pounds from where I was three months ago. I'm going to decouple squatting and deadlifting very soon. I'm just too wiped to pull heavy after squatting. I'll be moving to a twice weekly squat format in a week or so. I'm switching to a two rest day format now. My legs are fatigued from squatting this Saturday. One day doesn't seem to be enough. Today is Monday, so I'll squat this Thursday, then Sunday, Wednesday, Saturday. . . .

[iamsmuts]

BW 209

Run
2.4 miles in 19:19
(>4 min. hill)

I was almost run over twice at the same time. I was coming up the hill where most of the problems take place. I came to a T intersection near the top. Someone decided to turn left just as I was crossing the intersection. At about the same time, someone coming up the other street, the one that the left turner was moving onto, decided to turn right at the T without stopping, as is the custom here. So, the left turner almost hit me at the start of the intersection and the right turner almost hit me at the end. I had to yell and wave at both. This one was close. (These roads are in a residential area where the speed limit is 25. The longer section of the T, that with the hill, is higher traffic. It cuts through this section of the city. But you can't go fast on it. There are parked cars, stop signs, and lights all over the place.)


Seated Press
45x5x2
85x4
105x3
115x2
130x5
105x10

These are chewing up my shoulder. I tried breathing at the top and using the rebound at the bottom. This works much better. You can't do Press 2.0 seated.


Incline Dumbbell Press
47x20,17,16

Chin up
BWx11,9

My arms were just dead at this point. I couldn't do many chin ups.


Ab Wheel
5,5,5
(Kneeling to chest 2" from ground)

A $13 Valeo ab showed up on my doorstep today. I gave it a spin. The handles are a little narrow. If I come to like this thing, I'll get a better one. I'd love to set it next to a gold Airdyne and some concrete filled plastic weights.

[iamsmuts]

BW 210

Run
3.5 miles in 31:16
(2 hills: >4 min + 2 min)

Walk
1 mile x 4!
(car to towel down)
2.5 miles on beach

Baby Bar-Muscle Up
BWx8,8,7

These are forearm killers.

I'm waiting for the ab wheel soreness to kick in. Nothing so far.

[iamsmuts]

BW 212.6

Jumping Mid Bar-Muscle Up
4x4

I went to the park with the pull up bars, tires, ropes, dip stands, and rings. The lower pull up bar is about mid face height. I used a small jump to get the movement started. My forearms ache from yesterday, so this wasn't fun. I brought some chalk in a small container.

There were a couple guys there doing some kind of circuit: tire jumps, sit ups, dips, push ups, and pullups. To hide my shame, I waited until they left and tried to do a kipping muscle up on the high bar. I couldn't do it. But I did manage to hurt my shoulder a bit. I did 4 muscle up style pull ups after. It's really hard to get the bar to your chest and out in front of you. This is what I need to work on most. The dip portion of the movement is easy.

Some gymnast showed up with his family and did some legs out ring pullups and then started swinging back in forth on the rings for about 30 seconds. Good lord, he had a lot of faith in the hardware.

Hope this doesn't interfere with benching tomorrow.

[iamsmuts]

Squat
45x5x2
95x5
135x4
195x3
250x2
285x5x3

Another work set PR. I accidentally ass-to-grassed that last rep. Oh boy.


Power Clean
135x3
165x3
185x3

My shoulder hurts from my kipping experiment earlier. Cleans are aggravating it.

Yesterday was the 3 month point from surgery. The area still doesn't feel back to normal. Deadlifts, presses, wide grip pull ups, and kipping shit doesn't feel right. I think my neck is weaker without the anterior and middle scalene muscles.

[iamsmuts]

Just sold my five year old all-in-one style bench on Craigslist. I sold it for fair price, 50% of current retail. Too many people post way overpriced stuff on CL. Next up, a Powerline PPR200X with 2 sets of j-hooks, a dip attachment, and an extra, brand new set of uprights.

[iamsmuts]

BW 212

Run / Walk
2.4 miles in 19:46
r 12:53 | w 2:00 | r 4:52

I ran the first mile in a little under 7 and I ran the next .87 in 6:06. I was so tired I had to walk for a couple minutes up the hill. I might go run on the track behind the park with the pull up bar to work on speed. I much prefer these short, fast runs to the old 7 mile slugs. And I seem to be able to recover well enough from these to squat. At least for now.


Bench Press
45x5x2
95x4
135x3
185x2
220x5x3

My forearms ache from the muscle up work this week. It was difficult to hold onto the barbell.


Incline Dumbbell Press
55x18,15,12

That's the third time this week.


Ab Wheel
kneeling to flat x 5x2

[iamsmuts]

BW 210

Run
3.54 miles in 30:56

This is a different 3.5 route. The second half is all at least somewhat uphill, culminating in the 4 minute hill on my other run. But this route adds two hilly blocks to it. I was tempted to add a mile so I could go a less steep route.


Walk
1 mile x 2

Ate lunch in the park as the farmers market shut down.


Chin Up
BWx15,10,8

Barbell Row
135x5
185x5
135x10

My back wasn't happy with the 185. Saving it for squats tomorrow.


Reverse Fly
20x10x3