Still on a roll in the gym

I've had a few really good weeks in the gym, although I have to admit that I am really beat up from yesterday's workout.  We've been doing lots of testing the past few weeks and I've been happy with almost every workout.

Let's go back to last Monday, where the first part of the workout was to work to a 1 rep max squat.  I tend to think of myself as having two PRs in the squat.  Last year, I made a very concerted effort to work on mobility and get my squat to an appropriate depth.  Before last year, I'd done a 375 pound squat, but I know my depth was not OK.  Last year, I re-focused on form and I got to a 350 pound squat with good depth.

We've just completed a 16 week cycle in the gym focusing on squats, bench presses and deadlifts.  But, when we started, I was still feeling less than 100% after my January surgery, so I was somewhat cautious, especially with squats and deadlifts, where the total weight I'm lifting is high enough to cause injuries.

Through the cycle, I'd worked up to 315 a couple times, but never higher than that.  Last Monday, I worked up to 305 in my warm-up and then went for my heaviest reps since late November last year - the day I did 350#.  I got 335 fairly easily.  I got 355, but it was a challenge.  After some rest, I put 375 on my back and stepped back from the rack, but I could tell it wasn't there.  I simply re-racked the bar and called it a day.  So, I was better than my 350 in November, but I'm still not back to 375, and I still need to get 375 with good depth someday.

On Wednesday, we did bench presses.  I had done 200 (a PR) two weeks earlier, so my goal was at least 205 this day.  My warm-ups took me up to 165.  Then, I did 185 and it was difficult but not too bad.  I managed 205 as well on my next lift.  And then, I failed at 210.  I think if I'd skipped 205 and gone straight to 210, I might have gotten it.

Friday was deadlift day.  I'd done 405 two weeks prior, and I hoped to get 410 this day.  My all time best is 440, but I simply haven't recovered enough from my surgery to do the training to get back there yet.  The 405 two weeks ago had been a major struggle.

I did warm-up reps through 345.  My first hard rep was 375 and it felt like work.  From there, I went to 410, and I was disappointed to not make the lift.  The bar was still moving when I bailed, but I felt like my back was rounded and my shoulders weren't back enough, and the injury risk seemed too high.  I then tried 395 and failed again.  This was my 5th consecutive day of CrossFit and I was tired, so that might have affected this lift.  But, this is probably my best lift overall and I still need time to return to my previous level.

Yesterday, I was surprised to see that we were testing again - this time for the front squat.  Like the back squat, I consider myself to have two PRs on this lift.  With a cross-grip, I've done 280.  With the correct grip, I've only ever done 250.  About a year ago, I decided to abandon the cross-grip and force myself to work on the proper grip and related mobility to this lift correctly.  I did warm-up sets to 225 and then switched to singles.  I nailed a single at 255 - a 5 pound PR for the proper grip.  From there, I decided to jump to 285, and I got that one as well.  I made one attempt at 295 and failed.  However, if I'd gone straight from 255 to 295, I think I might have made it - still room for improvement.

When I started CrossFit, my best deadlift was 365.  My back squat was 265.  My front squat was 135.  My bench press 175.  My snatch PR didn't even exist.  Those numbers are now 440, 355, 285, 205 and 133, and all but one of those numbers has come in the past two weeks.  Not bad for an old fat guy.

A couple PRs in the gym.

When I last posted, I was getting ready to go after a bench press PR.  But, I also neglected to mention something that I thought was nothing, but became more of an issue.

Two Friday's ago, we did heavy deadlifts and finished the workout with some running.  My left knee (ACL replaced 12 years ago) was sore the next couple days.  I didn't know why my knee was sore, but I had worn brand new shoes, I ran without orthotics, I deadlifted very heavy, and I didn't wear the knee sleeves I usually wear for lifting.

I rested through Monday and then squatted heavy on Tuesday.  No pain at all on Wednesday.  That day, I got my bench press PR at 200 pounds and it was easier than I expected.  I'm sure I can lift 205-210, and I'll get a chance to prove that next week.

After the bench press work, we did a workout that included clean and jerks and 400 meter repeats.  No knee sleeves, my shoes were still fairly new and I didn't wear orthotics.  On Thursday, my knee was sore again.  I pushed through Thursday and Friday and things were no worse.  All weekend, I was sore though.  By Tuesday, I felt good again.

On Tuesday, our workout was simple.  In 45 minutes, establish a 1 rep max snatch, a 1 rep max clean and jerk, and then after the 45 minutes, run a mile all out.  The running definitely scared me.

I was happy with the Olympic lifting.  My PR for the snatch (due to shoulder mobility I use the power snatch rather than a full depth snatch) has been stuck at 125 pounds for 3+ years, and as recently as six months ago, I said that I may never try to snatch that heavy again.  My shoulder mobility is simply not that good and it's a dangerous lift for my shoulder.  But, my mobility is improving over time and my shoulder seems pretty healthy, and I decided to give it a shot.  I warmed up at 73 and then 93.  Then, I did 2 reps at 103 and 1 at 113.  At that point, I added 15 pounds to the bar, putting it at 128, which would be a PR.  It wasn't pretty, but I got it.  For the first time in a while, I got to ring the "PR bell" at the gym.  The coach who watched me lift 128 said he thought I could do more.  So, I went to 133.  At first, I failed when I didn't get my left arm locked out.  But, it had been close, so I tried again.  And I nailed it.  No shoulder pain at all.

Next, my clean and jerks weren't so good.  My best C&J is 185 and my best clean is 190.  I started at 95, and warmed up through 115 and 135.  Those were weights I knew I could hit.  I made 155 as well, but this is still well off my best.  At 175, I made the clean but failed the jerk badly.  On a second attempt, I missed the clean and I knew it was time to be done.

With the mile coming up, I put on my knee sleeves and put my orthotics in my shoes.  I don't even want to comment on how old and fat and slow I am, but let's say I ran the mile with no pain.

Trying to be cautious, I took Wednesday as a rest day (the workout was 150 medicine ball squats with a throw to a 10' line at the top of the squat).  I came back last night with dumbbell bench presses, 3 point dumbbell rows, kettlebell swings and sled pulls.  Again, no pain in the knee.

Hopefully, it won't happen again, but I'll pay attention.  I've had very few issues with that knee since my surgery and subsequent rehab, and I don't want to start a pattern of long term issues either.

Tonight, we have moderate deadlifts (deloading week), stiff legged deadlifts, shoulder-to-overheads, box jumps and toes-to-bar.  Over the weekend, I'm hoping to fish, I have to mow the lawn, and I'll try to get in a little running.

Some CrossFit stats

We got to CrossFit 5 days last week.  Weekends are a rarity, because the gym is close to our offices, but far from our home.  After commuting all week, we rarely feel like making the drive on a Saturday or Sunday.

So, a 5-workout week is very good, if it doesn't wipe us out so much that we are at risk of injury.  This was my 3rd week this year going 5 days.  In 2013, this only happened once.  In 2012, only once.  In 2011, twice.

If I exclude the time I missed during this past winter due to surgery, my training has been very consistent this year.  Here is a graph of my CrossFit workouts by month since I first started:

Month	2010	2011	2012	2013	2014	Total
Jan	0	7	12	10	3	32
Feb	0	1	11	13	8	33
Mar	0	8	6	11	8	33
Apr	0	12	8	16	15	51
May	0	13	13	15	15	56
Jun	0	12	15	11	17	55
Jul	0	9	16	18	17	60
Aug	0	15	14	14	2	45
Sep	0	13	12	10	0	35
Oct	5	9	14	13	0	41
Nov	7	7	14	11	0	39
Dec	6	2	15	12	0	35
	18	108	150	154	85	515

It's clear that I get to the gym more often outside of ski season.  And, January through February were low this year due to surgery in early January.  I returned to teaching skiing in early February, and my body wasn't ready for more than a couple CrossFit workouts per week in addition to the skiing for a while.

I am happy about my last 4 months.  With 64 workouts, this was my best 4-month total ever.

I'm still recovering some strength I lost due to the surgery.

Last summer, I did a single rep deadlift at 440 pounds.  Last Friday, I did 3 reps at 375.  I can probably do a single rep at 405 or so right now, but definitely not 440.

My legitimate back squat best is 350 pounds.  I once did 375 pounds, but my depth wasn't legal.  Last night, I did one rep at 315, my best since my surgery.

My bench press has always been terrible.  Years of participating in leg-dominant sports has left my upper body playing catch-up since I started lifting regularly in 2007.  Two years ago, I hit 195 for a bench press.  Last year, I tied that number in June.  Tonight, I will take my first crack at 200 ever.

So, my strength is improving, although I'm still playing catch-up to last year.  Regretfully, my bodyweight work still leaves a lot to be desired.  Last night, we had 8 minutes to do as many reps as possible, cycling 8 pull-ups, 8 box jumps and 8 burpees.  These might be my three weakest bodyweight movements (that I can actually do), and my score was terrible.

So, while I enjoy pushing in the gym, perhaps more of my efforts should be spent controlling what I'm eating when I'm not in the gym.

For now, I'm healthy and I'm improving again.  That's good enough.  And, if I can average about 15 CF workouts per month for the rest of the year, I'll exceed last year's total despite the tough start I had this year.