S2B plus, making a better Buk

[BamaDave]

historically I have not been good at resting.

Are you serious? I never would have developed that impression of you, if you hadn't mentioned it. [img]/images/graemlins/tongue.gif[/img]

We'll probably read here later that you spent Saturday pulling an 18-wheeler with your teeth or somethin'...

The Snatch + Overhead Squat combo sounds like a killer workout.

[Buk]

I was actually able to sleep and do not much more on Saturday. It was nice, but my calf still doesn't feel much better.

Snatch & Overhead Squat combos are great, I just wish I could have gotten into them a little better.

I don't have any specific running goals. I currently have lots of room for improvement though. At this point, I want it to get a better at the 5k distance so that I enjoy it more.

[Buk]

Sunday, October 30, 2005
Weight: 194

5 rounds for max reps:
-Bench Press 185lbs
-Pull-ups

Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Total
Bench Press	8	5	6	4	5	28
September 20	7	6	5	5	5	28
July 11	3	4	3	1	2	13
Pull-up	13	11	10	9	9	52
September 20	12	10	10	9	9	50
July 11	7	7	6	5	4	29

A repeat workout from September 20(40 days ago) with very similar results. I guess that I can be happy that I have lost 7 pounds, and that I haven't regressed in strength with my spuratic training recently. I can't wait to feel completly healthy again.

[Bill2380]

Pretty impressive improvements for someone who's no 100%. I say rest a little but I know it would fall on deaf ears.

[Buk]

Thanks for the encouragement Bill, but 80 reps versus 78 reps isn't really a whole lot of improvements. I'll take it though, espically since the bench is about my least favorite exercise and sometimes my shoulder likes it less than I do. Pull-ups will be even stronger next time around.

I actually have been able to keep myself fairly rested the last few days. My calf feels a lot better, but I am not sure if activity will aggravate it or not. My hip is painful in some positions, but much better than it has been. It has been more than a week since I have had any abdominal pains.

I got the results from my last gallbladder test today, and my results were normal. It is once again functioning properly - an ejection fraction of 50 percent. My bilirubens are still high(3.1) but with no pain, we are just going to ignore that and assume that I healed up and am healthy for now.

Thanks to everyone for their thoughts and support.

[johnacc]

Glad to hear your ok Buk.

[kuri]

Happy to hear your feeling better Buk.

Get healed and before you know it you'll be back kicking all our butts!

[Buk]

I am feeling better, but I hope I am not 100 percent yet. I feel weak and uncapable. My last 2 times playing volleyball have be very unimpressive, and I have gone away with my hip feeling very sore for the rest of the day.

I got to spend some time Wednesday on a climbing wall, and will probably do a little bit of that each week. It is a small wall, but has a lot of challenging holds and a huge overhang that is way too much for me.

[cappuccino]

You'll get back there buk! You're body has been through something pretty traumatic, it'll take some time and TLC [img]/images/graemlins/smile.gif[/img]

[Buk]

Thanks Cappy, I am very impatient!

[Buk]

Wednesday, November 2, 2005

5 Rounds for time:
-Bench Press 135lbs, 21 reps
-Run 350 meters

27:54 total
2:37, 5:43, 6:53, 6:03, 6:38
Run paces: 6:36, 8:02, 7:48, 7:48, 7:12
19:35 Bench Press, 8:19 Running
My plan was to take the runs fairly easy and really hammer out the bench press, that plan failed. My shoulder was a bit sore from volleyball earlier in the day, which made unracking the bench very painful, but the lift itself wasn't too bad. Problem was I had to rack and unrack a lot(way too many mini-sets), I felt very weak on the bench. My first set was split something like 11/6/4. Only 11 reps with 135 pounds, I got 8 at 185 pounds 3 days before(although that one was to complete failure). I did hit complete failure going for my 15th reps during the second set(on the 3rd mini set(6/5/4)). Couldn't get it, had to roll the bar down and sit up(wasn't worried about getting trapped with only 135, but I bet it looked funny). I thought about stopping and comming back another day, but decided to grind through the workout. This should be a sub 20 minute workout, 7:30(1:30 per round) of running and 12:30(2:30 per round) of benching.

[kuri]

Sounds like you may need some more rest Buk. Good mental training in finishing the workout but perhaps a week of nothing more than stretching/ART/massage etc... might be in order.

I'd send a PM to Bill H.

[BamaDave]

Buk, you need to rest and not exercise at all for a solid stretch of time - probably at least a week. It's not easy to do, but it will let you heal and then you will be able to get back into the game without these nagging injuries, pains, etc. Take it easy and relax for awhile and let your body make the repairs it needs!!

[Buk]

Ok, a nice long rest break. I am still having quite a bit of pain in my hip, but everything else feels good. I should be able to resume training at full force now.

I am going to stick primarlily with the Crossfit WOD for now. As I was doing before I am going to add in some additional heavy lifting. For now I am going to focus all my additional heavy lifting on squats and front squats. The way I plan on working this is following the WOD, 3 days on 1 day rest. I will sub any heavy squat WODs out for another option, and try to add squats to day 1 and front squats to day 3. I am not going to get too concerned if I miss a workout or two, but I am going to prioratize them as: WOD, squats, front squats. I may also add in a little extra running. I am also going to remember that rest and nutrition are as important a part of the program as the workouts themselves. I am going to drop a 3 day block of WODs every few weeks. And I need to work on my diet.

Sometime in the near future I may switch my focus to olympic lifting for a few months. With that I will probably follow a 3 or 4 day low volume olympic routine, and 2 to 4 Crossfit workouts a week. I like the Crossfit workouts and setup, but I think I have responded well to olympic routines in the past. So I might give one a turn again to energize my vertical for the spring time.

[Buk]

Sunday, November 13, 2005
Weight: 193

-Squat
165x10
195x8
215x6
225x4

My volume on squat specific workouts is going to be low because it is an additional workout and the plan is to squat or front squat every other day. That plus the work my legs get from my Crossfit workous will be plenty I think. My current plan is to follow Coach Hatch's squat cycle. But I might decide to up the intensity a little and try to keep most of my lifts above 80%, we will see.

[Marykaa]

You seem to have used your rest time for some excellent planning!

glad you're better!

[Buk]

I am always thinking about training, even more so when I have to go without actually doing it. I am glad to be better, but I think I am still shy of 100%.

[Buk]

Sunday, November 13, 2005
-wo 2

1/2 "Angie"
50 reps for time of:
-Pull-ups
-Push-ups
-Sit-ups
-Squats

19:46 total
8:49, 4:57, 4:25, 1:35

I tested my shoulders doing push-ups during my earlier workout today, and I knew they were going to be a problem. The pull-ups were coming slow, so cutting this workout in half was a no brainer. Otherwise I would have been pushing an hour. I did this at home so all my pull-ups were non-kippers. At home, kipping pulls my pull-up tower over. I thought about doing dips instead of push-ups, but figured I could grind through 50, and wasn't sure if dips would feel any better. That is a picture of my new buddy Pukie the Clown who came over for a visit about 20 minutes after this workout. I am not sure where he came from; half volume, and not a very impressive score. We had a little visit, then I sent him on his way. He did mention that I ought not eat a big bowl of ice cream an hour before my workout - actually that I shouldn't eat it at all.