2013-11-15 Squat

Warmup, including some band approximation for shoulders

Squat -
45x5x3
95x5x2
135x5
200x5x3
Easier. I did the first two sets ChianFu and the last one Starrett without noticing much difference. I think my legs have just gotten used to squatting again now, though lack of rowing might be part of it.

Pull-Ups -
7, then more until 30. I don't remember exact numbers.
I don't plan to take a rest day for a while, but it'll be interesting to see what happens when I do.

GHR -
8x3
These got a lot harder.

Face Pull - 5lbs*15*2
Pullapart - Mini*50*2
Band ER - Micro*15*2

Then some tack and floss for my rotator cuff.

Elliptical - 8 minutes, then a 1-minute sprint.
This sucked. Like, really sucked. I'm going to maintain my rowing emphasis (long-term), but this plays in.

Crumpets post-workout. I need to learn to make these.

2013-11-13 Push Press

Warmup

Push Press -
45x5x3
105x5x3
I could have gone home to grab the microplates, but decided to leave some rest since the last time was a bit harder. These would up being quite easy in spite of that. Full progress with the microplates is 12.5-15lbs per month, so I'm not worried there.

Pull-Ups -
6, 4, 4, 3, 3, 3, 3, 2, 2
I'm only counting reps with my eyes above the bar. This took about 15 minutes; I'm satisfied with that, but I do need to do the reps themselves faster. Just like with pressing, I think the issue is more that I'm intentionally slowing myself down than that I'm particularly weak.

Extensions -
45x8x3
Had to rest-pause the final rep.
47.5 next time, if I get a log.

Pullaparts -
Mini*50*2

External Rotation -
Micro*15*2

No rowing today - medial elbow inflammation in my right arm and shoulder complaints. I'll hit posterior shoulder for mobility today.

2013-11-13 Deadlift

Warmup

Deadlift -

135x5x3

185x5x2

235x5x3

I paused most of these and only reset for the last rep of the last set.

It seems like I actually get a stronger pull when I don't do as much to force my knees out. There are all sorts of possible explanations for that, but "ChianFu Squat" seems relevant here.

Pull-Ups -

5, 3xSomething

Rollouts -

8x3

Sticking with these for a while so I can relearn the technique and get the strength back.

Pullaparts -

Mini*50*2

External Rotation -

Micro*15*2

Erg -

8 minutes no straps, ~3:45 pace

1 minute rest

1 minute sprint, ~2:00 pace

I'll stick with the strapless for post-workout; I'm not sure if I'll do that for morning conditioning as well.

Couch Stretched later.

2013-11-12 Bench

Warmup

Bench -

45x5x3

95x5x2

140x5x3

Very easy. Pleasant, even.

I'm gripping at pinkies on the rings and pulling apart more than bending in (ie emphasizing abduction over internal rotation). This seems to be working quite well.

Pull-Ups -

5, 4, 3, etc.

I didn't really keep count here, I'm just pretty sure I beat 30.

Focusing on depressing my scapulae and then engaging my lats. My right side is still less active, so that's a little easier said than done. See below for some comments on soft tissue.

Curls -

45x8x3

Plus an extra few on the last set. Lots of rest-pause here, presumably because of the pull-ups.

I did these at a close grip (pinkies next to the smooth) and had some wrist complaints; I'm not sure exactly what I'll do to compensate for that.

Band Pull-Aparts -

Mini, 40x3

40ish, rather. Did less on the first set.

Erg -

8 minutes at ~3:10 pace, 1 minute rest, 1 minute sprint at 2:00

I may switch the first 8 minutes here to strapless to really hammer technique. I don't need to be burning a lot of calories here, and my times and joints will benefit from the form change.

RE: Soft Tissue

Right now I have three main complaints, plus one:

1) Right shoulder inactivity and scapular instability

2) Quad pain from squatting

3) Rotational imbalance that affects my pull

D) Dysfunctional (knock-kneed/collapsed arch) gait

Plans:

1) Go back to doing rib mobes on the lacrosse ball to help restore stability

2) Couch stretch and foam rolling to loosen things up and calm down the fascia

3&D) Identify deficient ankle mobes and perform them to equalize and improve mobility

Reading through more material also makes me think I should experiment with the ChianFu pattern for both squatting and erging.

Twice-Baked Potato

Two points opening here:
1) This is more a method than a recipe
2) Conceptually, this is actually really simple: It's a mashed potato that's been shoved back into its skin.

Ingredients:
Russet or other baking potatoes
Fat (preferably duck fat)
Butter
Egg
Salt
Pepper
Assorted other mix-ins and spices (e.g. bacon)

1) Preheat oven to bake at 400F
2) Rub the potatoes down with fat
3) Bake uncovered (I may revise this to wrapped in foil as I get more experience) until soft all the way through; for large potatoes (~3.5" diameter at widest point), that's somewhere between 1.5 and 2 hours
4) Once soft all the way through, cut the top ~1/3 off of each one and scoop the flesh into a bowl on the side
(4b - For smoother texture, pass through a potato ricer and, if desired, a drum sieve)
5) Add butter, seasonings, and mix-ins until satisfied with flavor. Usually this will mean a fairly large amount of butter and salt and pretty hefty dose of pepper.
6) Whip in egg (1 egg per 2-4 potatoes) and give a final taste test to adjust seasoning
7) Put the top of the potato skin back into the bottom of the potato, then spoon the mash back in, pressing down to get it into all of the nooks and crannies (consider putting a bit in before you put the top back on, to help maximize space efficiency). Texture the top and brush with melted butter if desired.
8) Bake for another 20-30 minutes.

2013-11-10 Squat

Every day, rain or shine, even if drunk. Training and socializing will coexist.

Warmup

Squat -
45x5x3
95x5x2
135x5
195x5x3
I'm still moving slowly with these. 185 was a very good choice for starting, and I can see why Nuckols prefers them for Bulgarian.

Pull-Ups -
5, 4, 3, 3, 3, 3, 3, 2, 3, 1
Or thereabouts.
The 5 surprised me. I'm going to start adding one rep per workout, or...something.

GHR -
8x3
Some rest-pausing here. My hips collapse slightly; I now know that this is ok, though I still think what I hit today was a bit excessive. Repeating a few times.

Face Pull -
5x20x3
I may just add pull-aparts and do 50 reps of each each day.

Erg -
1250 meters at ~3:20 pace
1 minute rest
1 minute sprint, roughly 1:55 pace
Focusing on keeping my knees out. Looking at the ChianFu Squat videos makes me think Starett might be off a little here, but I'll take it for the time being.
I need to loosen up the backs of my shoulders; I'll hold off on morning conditioning until I've gotten that sorted out.

I'm going to start keeping a log again; having a book handy helps keep me motivated, since I can see what I've already done and stick with it.

Also, important note on the chins - Make sure to do the scapular depression step first, because if you don't do it then you may never manage it.

11-5-2013 Push Press

Push Press -
45x5x3
105x5x3
Switching down to 2.5lb progression once I get back.

Extensions:
52.5x8
47.5x8x2
Depends on the weight of the bar.