DL, rows, jumps

1500

Deadlift

5 x 225#, #255#, #245#

4x fast

10 swings, 40#

5 box jumps, tall box + 2 plates

2 minutes max box jumps, tall box + 3 plates - 26 reps

3x max ring rows no pause - 19, 13, 10

BS, Pr, swim

1500

Shoulder circuit #1

Back squat

5 x 5 x 155#

Press

5 x 5 x 85#

Swim

5x

200yd css w/ fins

25 flutter kicks w/ fins

Time - 24:10

• Notes: Feels good to jump back on the lifting train. I think I am ready to start a linear progression again with squat, dead, and press since none of it is bothering my shoulder. As long as I keep on top of my prehab and scapula work, I see no reason why things shouldn't continue to improve. Rolling with 5x5s right now just to ramp up some volume and get my body back in lifting mode before I start getting heavier. Gonna keep swimming because it's completely pain-free except for my underwater stroke.
• Sleep: Had a week of excessive sleep which did wonders. Back to the normal schedule now.
• Nutrition: Ate an excess while over the break...some good, some not so good. Kept things reasonable though.
• Body: Knee has been feeling better and I did a 5 miler over the break. I think the issue is my running form, because when I really locked that up things felt fine, plus it was only bothering me when I ran so that's indicative of a specific running problem. Feeling good overall right now. Still need a little more time before pushups and pullups are an option.

Metcon, swim

1600

Shoulders #3

5 rounds, not timed:

15 ring rows

1 minute plank

30 squats

50 double unders

Swim:

25m underwater

• Notes: Ring rows feel fine on the shoulder so that's good news. Once I have been doing them for a while it shouldn't be long until I will be back to doing pullups. My underwaters are still sucking, but I can tell it's mostly a mental thing. Sinuses were still bothering me a little in deeper water.
• Sleep: Normal.
• Nutrition: Pretty good.
• Body: Feeling good.
• General: Back to Nashville tomorrow for the week.

DL, GHD, swim

1100

Shoulders #2

Deadlift

5 x 135#, 155#, 185#

3 x 5 x 225#

3x

12 ghd situps

6 glute ham raises

15 single leg calf raises, L/R

Swim

couple 25m underwaters

200m css

10 minute leg tread w/ small fins + brick

• Notes: Pretty solid day. Deadlifting feels great and 225# was really light so I think I will be able to push some weight pretty soon. Sinuses were killing me in the pool so I didn't do much swimming.
• Sleep: Not great.
• Nutrition: Last night was pretty abominable, but it made for a good story.
• Body: Feeling good.

Annie, row

1400

Shoulder circuit #1

3x12

db protractions/retractions, 15#

Cuban rotations, 8# dbs

3x12

db bench, 25#

Press, small bar

Bent over rows, 45#

5x5 deadlift, 135#

"Annie"

50-40-30-20-10 for time:

Double unders

Straight leg situps

Time - 6:44

Row:

500m hard

2 min rest

5 x 250m, 1:45 rest in between

• Notes: Pretty big pr on Annie, granted it was straight leg situps. Rows were pretty hard, I was just focusing on keeping my form together. I could deadlift 135# with no pain in my shoulder at all! Very excited for this and I plan on starting to do some heavier lifts and see how things feel.
• Sleep: Good.
• Nutrition: Had some ice cream last night. Junk food this year has been very minimal, mostly just been grabbing late night sandwiches on the weekends.
• Body: No soreness really. Calves are a little tight but shoulder feels incredible. I have 3 different prehab shoulder circuits that I will be doing alternatively from here on out (probably forever, since they are just good balancing exercises), so I will most likely just label them #1, 2, and 3 from now on. Basically just lots of scapular stability and external rotation work.

Row, pool

1530

Shoulder circuit

3x10

Y's and T's, 8#

Scapula pushups

DB inverted cross, 8#

Row 2 x 500m

Swim:

4 x 50m, underwater down/free back

4 x 50m free sprints (5 breaths and 3 breaths)

50 flutter kicks w/ fins

• Notes: Rowing feels awesome! No pain at all and swimming felt much much better today too, aside from the fact that the underwaters made me feel like I was going to drown. Looks like rowing and swimming is on the agenda for a while.
• Sleep: Good. Very tired today though.
• Nutrition: Good, my appetite is starting to come back and I can tell I am starting to need more food again. Good signs all around.
• Body: Knee was a little achy today, might just lay off running for a little bit, at least longer intervals. Everything else feels good, shoulder is feeling very nice. Calves are extremely sore.

Track

1400

Shoulder work

3 x 15

DB bench, 20#

Press, small bar

Bent over rows, 45#

Box jumps

5 x 2 @ tall box + 5 plates

50 hollow rocks

50 supermans

Track:

"Tosh"

3 x (200m + 400m + 600m) @ 0:40/200m pace

Equal rests w/ 4-5 minutes between sets

• Notes: Box jumps have gone way done since I haven't been able to squat...go figure. Everything felt pretty good today, knee was starting to bug me at the end of the intervals though.
• Sleep: Eh, feel fine.
• Nutrition: Could be better, lot of drinking yesterday.
• Body: Shoulder feels pretty good, I can do pushups on my knees which is a positive.

Ruck, swim

1400

Rehab:

3 x 15

DB bench press, 20#

Shoulder press, little bar

3 x 10

scap retraction

scap protraction

30 minute incline walk w/ 20# @ 12-15%

20:00/mile pace

First 15 minutes were @ 12% then I kicked it up to 15% for the last half

Swim:

100 w/u

4 x 50yd, 25 underwater/25 fs back

2 x 100yd css w/ fins

Flutter kicks w/ fins:

1 x 50

2 x 25

• Notes: First time actually swimming with the shoulder today and it felt surprisingly good. I am still tentative on all of my strokes, but pain-wise they are all about the same. The underwater stroke was a little worse than the rest but I kinda moved around it and found a stroke that felt better. Freestlye was probably the most pain-free of all of them. Flutter kicks with fins on are satanic. New policy: every time I leave the pool, 1 set of 50 flutters w/ fins.
• Sleep: Good.
• Nutrition: Good good.
• Body: Feeling good, aside from the obvious. I think I am going to slowly build up the bench and shoulder pressing until I am back to normal, and in the meantime slowly start experimenting with what does and doesn't hurt. Keep making good progress and eventually I will be back.

Hill intervals, final day of PT

1600

Double unders warmup

Short intervals @ rec center hill

8 x 10 squats + max uphill sprint

5 minutes continuous core training

Situps, side situps, leg levers, flutter kicks - used sets of 10

• Notes: Opted for intensity and quality over conditioning with the hills today. Planned on doing 12 sets, but I could feel my intensity failing and 8 was a good place to shut it down since I was going all out. Left me dizzy seeing stars. Today was the final day of physical therapy, from here on out I am basically just letting pain be my guide with the shoulder.
• Sleep: Pretty solid.
• Nutrition: Good. Basically right now I am eating all forms of starches (including rice) but just trying to avoid the gluten. Everything else is pretty much the same. I have pulled back my fat intake a little bit in place of some more carbs.
• Body: Little sore, but pretty good. I was able to do full range shoulder presses today with a small bar with ZERO pain. Needless to say, that got me pretty excited. Pushups aren't possible yet but lightweight benching is. I have made a lot of progress in a little over 4 weeks so I am optimistic. Going to try swimming on friday.

Gym and track

1300

5 rounds:

10 DB curls, 25#

5 GHD situps

10 squats, 25#

10 back extensions

Track intervals

Max efforts

4 x 100m, 60s rest

3 x 200m, 75s rest

2 x 400m, 2:00 rest

• Notes: Speed work was pretty hard and I was gassed. Looking forward to starting to swim soon.
• Sleep: Good.
• Nutrition: Not too shabby.
• Body: Legs and abs are a little sore.

Mix up

1400

30 minute run, easy pace

"Annie"

50-40-30-20-10

Double unders

Situps

Time - 7:17

Swim

Fin kick 100-200-300-200-100m

30s rest in between

10 minute tread

1:00 hands out of water/1:00 hands in water

• Notes: Good day, got a lot done. The pool session was good, and actually I can almost do a side stroke completely pain free. The left side still feels a little sketchy but I was very pleased with how much I could do. The water tread with just legs and no fins was really good, something I need to do more of. About 10 seconds off my Annie PR time, which isn't too shabby given the kind of shape I am in right now.
• Sleep: Not too bad.
• Nutrition: Little more bread than I would like, but pretty decent overall.
• Body: Legs are pretty sore from wednesday, pretty much all over. Right knee still aches a little bit when I go on extended runs.
• General: Sunday workout should be good, going to have some upper body work mixed in with my workout and then hit the track.

Leg day

1700

4 rounds for time, w/ 20# pack:

Ruck 800m

30 lunges

15 single leg calf raises, L/R

30 squats

Time - 36:03

• Notes: Pretty good workout, can't believe it took that long. The first two rounds I attempted to walk as fast as possible, second two I picked it up to a jog. Calves were burning pretty good.
• Sleep: Not to shabby.
• Nutrition: Decent.
• Body: Shoulder is doing pretty well. I can now hold the leaning rest position with no pain, and I have been doing some other compound movements in my rehab. Lots of scapula stabilization work, and most of these exercises I will need to keep doing regularly even once I am back to normal training just to make sure I keep that shoulder as stable as possible.
• General: Found a new training source, SOFwods.com. They have some pretty good longer candidate wods and very frequently throw swimming and running in as well. It's pretty cool.