Travis's Log

[Travis Rask]

WARM UP

Barbell warm up / 10min

LIFTS

• A1. OHP / #120 / 3X5 / Easy

NOTES

Nice easy lifts tonight. Tightened up my grip to shoulder width; seemed to help with my lever arms.

No squats tonight. My right hamstring is still pretty jacked. Hopefully it will be good to go by tomorrow.

LIFE NOTES

BW / #225
Sleep / 9h / Great
Body / Right hamstring soreness / No other complaints
Food / OK

[Travis Rask]

WARM UP

Barbell Warm up / 10min / Foam Roll / 5min

LIFTS

• A1. Squat / #305 / 3x9* / Right hamstring flare up
• B1. Bench / #210 / 3x5 / Good

VIDEO

http://youtu.be/IecAvFh1cVw

PRIOR SMOLOV VIDEO

082412 / #295 / 4X9

http://www.youtube.com/watch?v=Z32EaKklu_0

NOTES

Right hamstring really started to flare up on sets 2 and 3. After a little hand wringing I decided to forego set 4. We’ll see how sore it is tomorrow. 5x7 @ #325 on Tuesday.

Actual efforts felt really good, no doubt about ability to complete all work sets under normal circumstances.

Bench went OK. A little rusty, but OK.

Right shoulder is still fairly jacked, working around it.

LIFE NOTES

• BW / Unmeasured
• Sleep / 9h / Good
• Body / OK / Right hamstring injury / Right shoulder injury
• Food / OK, pizza pre-training / 1L milk during / Teriyaki post

[Travis Rask]

Right hamstring is still pretty jacked, 48 hours post last WOD.

Going to table my 5x7 for Thursday. If that goes well, I will finish this program on Saturday/Monday. That will give me four full days of rest going into SSS.

Will hit OHP tonight.

[Travis Rask]

WARM UP

Shoulder Dislocates / 2min / Barbell WU / 5min

LIFTS

• A1. Press / #125 / 3x5 / Easy
• A2. Chins / BW / 3x5 / Easy
• B1. Pushups / 3x15 / Easy

VIDEO

http://youtu.be/eluj2HqLvr8

NOTES

Good lifts tonight. Hamstring is still jacked. Going to give it a few more days rest, then shoot for 5x7s on Thursday. If all goes well, I will finish Base on Sunday or Monday. If I don’t, not a super huge deal.

LIFE NOTES

• BW / Unmeasured
• Sleep / 7h / 2h afternoon nap
• Body / OK / Hamstring injury
• Food / Meh

[Travis Rask]

SUMMARY

I've been sick since Wednesday or Thursday of last week. Pretty fucking sick, actually. Today is the first day I've woken up with enough gusto to even write an email. No reading, studying, anything. Just an amoeba-like existence on the couch.

TRAINING PLANS

I'm participating in the SSS this coming weekend. My plan was to finish out Smolov with a week to spare; this obviously didn't happen. Alas, the extra time off due to the shoulder/hamstring injuries and my illness has likely provided the recovery needed to heal up.

SO, I'm going to circle the wagons with Wolf this weekend and come up with a game plan for my TM programming. I might do a short stint of LP (few weeks at most) to prime my body back up, but if he says it's not necessary I'll move forward with TM immediately.

One thing I have been fairly good about these past few days is eating enough food. While it hasn't exactly been of the best quality (i.e. lots of pizza)...I've eaten enough to maintain bodyweight. Stepped on the scale at #226.9 today.

[Michael Wolf]

What timing to get sick, eh? Better than a week later though. And at least you got some recovery from the shoulder and hamstring issues.

[Travis Rask]

Yeah man, I think it's going to work out OK. Knowing me...I would have tried to push through and hurt myself!

[Travis Rask]

WARM UP

Barbell WU / 10min

TRAINING

A1. Squat / #315 / 3x5 / OK
B1. Press / #115 / 3x5 / OK

VIDEO

http://youtu.be/bo2VS3xuV3w

NOTES

First real session in two weeks, following a hamstring injury and an illness which knocked me on my ass and rendered me doing absolutely NOTHING physical for almost two weeks.

Lifts were challenging. I made some adjustments to my form en lieu of the SSS this past weekend. My first set of squats felt like shit. Video revealed head tilt. Seems to have improved on final two sets. I think part of it is my fixed eye position relative to my wall. Had a few balance issues, maybe because of new lifting shoes?

Upon video review…lifts actually look pretty good. Bar speed on squats is great. Maybe I’m fretting too much.

Press was OK. Still getting used to new form. Think I’ll just have to practice it as part of my GOAT on mobility days, etc.
Going to get back into the swing of things for next few weeks, then begin TM.

LIFE NOTES

BW / Unmeasured
Sleep / 9h / Good
Body / Good / Right shoulder still sharp during squats
Food / OK / 1L milk during WOD

[Travis Rask]

WARM UP

Barbell WU / 10min

TRAINING

A1. Squat / 85% / #275 / 2x5 / Great
B1. Bench / #205 / 3x5 / Good
C1. Clean / #115 / 5x3 / Great

VIDEO

No video today.

NOTES

Lifts went really well today.

Squat:Felt really good. Switched direction in rack, focused on keeping eye gaze 4-5’ in front of me. Felt tight and strong. Slowed down time between reps, aimed for 100% compliance on form. Felt great.

Bench: SSS improved bar path tremendously. Felt good.

Clean: Started with light weight; arm bend was a little bad on first few sets, improved towards end. Need to focus more on slowing down at beginning of first pull, straightening out tibias before hitting mid thigh.

LIFE NOTES

BW / #227
Sleep / 7h / On duty / 1h PM nap
Body / Good / No complaints
Food / Good

[Travis Rask]

WARM UP

Barbell WU / 15min

LIFTS

A1. Squat / #320 / 3x5 / Good
B1. Squat / #225 / Back off set / 3 reps
C1. Press / #120 / 3x5 / Good

NOTES

Squat: Overall a good session. Kept eyes forward on all three sets, although the first two were a mixed bag with head position. Finally got my shit together on set 3. Glad I’m working on this. I can see my hip drive, and overall quality and concentration are improving. Did a light backup set to finish the session with another 100% compliant set and continue the habit building.

Press: Felt much better than last time. I’m starting to like the new SS press method; it took a little tinkering (due to anthropometry) but I feel like I’m getting in the groove and ready to push past old barriers.

VIDEO

http://youtu.be/yoBwfdLM0as

LIFE NOTES

BW / #225
Sleep / 8h / Good
Body / Good / shoulder still jacked, but manageable
Food / Shitty / Getting ready to go clean after reading 70s big e-book