Squat 3×5x265
Ring push ups 12,13,11
Deadlift 1×3x295, 1×2x225
Back is feeling a little better but still have pain in lumbar spine. Used lighter weight on deadlift to make sure form didn’t suffer at all. Should be able to add weight next time.
Squat: 3×5x260
Press: 3×5x110
Pull-ups: 7, 8, 7
Squat 3×5x255
Press 1×5x115, 2×5x105
Chin-ups 6, 6, 5
Squat 3×5x245
Bench 1×5x145, 2×5x155
First time bench pressing in over 3 years, hence the abysmal numbers.
Reset after taking time off due to final exams and so physician could obtain accurate ALT/AST levels.
Squat 3×5x225
Press 3×5x105
Deadlift 1×5x305
Deadlift 1×345, 4×295
Taking a few weeks off deadlift while waiting on bar and bumpers had an unpleasant effect. I was easily doing 1×5x345 before.
5 rounds for time of:
run 200m
5 ring dips
Time: 6:05
Didn’t do higher volume on the ring dips due to elbow and shoulder still being aggravated. They’re getting better but not back to 100% yet and in fact they still hurt from power cleans two days ago.
Power clean technique work at 155, 135, 95lbs
5 rounds for time of:
10 kettlebell snatch with 1 pood kettlebell
10 burpees
Time: 6:54
The power cleans hurt my elbow and shoulder. They’re mostly recovered but still not completely back to normal. Ice was applied.
4 rounds for time of:
15 stationary lunges with 45lb plate overhead
15 sit ups
Time: 7:59
I didn’t write this one down so it may have been 20 and 20. I can’t remember honestly.
Light OHS/snatch work
10-8-6-4-2 of:
goblet squat with 2 pood kettlebell
ring dips
Time: 5:39
The squats were easy, the ring dips were way more difficult than they were when I was 15lbs lighter but that’s probably a function of not having done them in a while more than the weight gain.
1mi cross-country run (roots, trees, hills, etc): 8:14
1mi track run: 7:49
This is the first time I’ve done anything resembling a metcon in a couple of weeks and I haven’t really lost any conditioning even though I’ve gained about 10lbs over the last 3 weeks. Hooray for barbell training. I’m settling back into doing metcon-type stuff a couple of times a week again. I had a cough that prevented me from doing any conditioning work for a while.
