Bull.dogz Stack It Up Log!!

[bull.dogz]

My right shoulder is feeling better but now it's my left side that's bothering me. :shrug: Can't seem to win.

Sunday:

Snatch
x1 x10
Weight 45#
5 - hang snatch
5 - below the knee

Clean Pull + H. Clean (knee)
(2+1) x 5
1 - 45#
4 - 65#
Ended up doing power Cleans, totally forgot to squat.

Push Press
x5 x3
1 - 65# but that hurt my shoulder so I dropped weight down to 45# after that first rep
Remainder at 45# - Shoulder felt better on the 3rd round.

Overhead Squats
x5 x3
1 - 45#
2 - 50#
3 - 55#

Complex - Box Jump 24"
I followed each set of ohs with 5 box jumps.

Note (Monday): My right shoulder is a little sore and certain movements I can feel it. My left shoulder is hurting a little. Not as much as my other arm was though.

[bull.dogz]

Monday:
Hang Snatch (hip) + Snatch (below knee)
(1+1) x 5
3@45# (bar only)
2@55#

Hang Clean (hip) + Jerks
x2 x5

Front Squats
x3 x5
1 - 75#
2 - 85
3 - 95
4 - 105
5 - 115

Complex 1
Plank holds
x3 @ 60 seconds

Complex 2
Back Extensions
x10 x 3

[bull.dogz]

Well the good news is that I don't have tendinitis. I have a slightly twisted spine, a misaligned scapula and a dislocated shoulder joint and a shit load of scar tissue. She gave me some shoulder/rotator cuff exercises to do. No push ups or bench presses for a while. Oh, and she's surprised I don't have arthritis in my back.

[bull.dogz]

Dislocated my shoulder again doing my mobility exercises yesterday.

[HotRod]

Did you pop it back into place and finish you training?

[bull.dogz]

Did you pop it back into place and finish you training?

I finished my exercises. Going back to the doc today.

[bull.dogz]

Went back in today to get adjusted again. Had an ultra sound done as well. Tomorrow I'll probably hurt. They had me go through a shoulder workout.
Three pound dumbbells never felt so heavy before. :rofl: Anyways, I'm on my way. They're having me do exercises that work the back of my shoulder/scapula area to tighten up my ligaments and pull my joint up and back into it's socket/head (not sure what it's called).

Wanted to do some squats but it hurt to hold the bar on my shoulders so I didn't squat. I can't wait til I can work out fully again.

[bull.dogz]

Update:

Shoulders are feeling much better. No more constant pain, I even wake up pain free now. Not quite full mobility, and I've moved up from the 3# dumbbells to the 8. Although, 8#'s is really tough for my right arm still. My back is going to take time and a lot of adjustments. I'll probably be getting it adjusted weekly for a few months til it sticks. My new weightlifting barbell comes in next week. So whether my shoulders are fully ready or not. I'm lifting, even if it's only the bar.

[bull.dogz]

Shoulder rehab

Back Squats

3x45
3x95
3x115
3x135

Attempted 155 but that really bothered my shoulder so I racked it. Shoulders hurt after but iced it and it's better.

Attempted a Clean with just the bar, didn't happen.

[bull.dogz]

So you know, I just had to lift....

Shoulder rehab
2x500m row

Hang Snatch
3x15kg
3x15kg
3x15kg
3x15kg
2x15kg
3x15kg

Hang Clean
3x15kg
3x15kg
3x15kg
3x15kg
2x15kg

Tried to Jerk..I can get the weight up but bringing it back down hurts so no Jerks for a little bit. I'm just stoked I could do the bar.

[bull.dogz]

1-1-11

Warm up:
Shoulder Rehab
500m Row

Snatch:
3 x Dowel - hip
3 x bar (15kg)
3 x bar (15kg)
3 x bar (15kg) - knee
3 x bar - floor

Clean
3 x bar - hip
3 x bar + 5#
3 x bar + 10
3 x bar + 20
3 x bar + 30

Overhead Squat
3 x bar + 5# followed by 5 box jumps 24"
5 x bar + 5# followed by 5 box jumps 24"
5 x bar + 5# followed by 5 box jumps 24"
3 x bar + 20 followed by 5 box jumps 24"
3 x bar + 20 followed by 5 box jumps 24"

Snatches and Cleans felt good, especially the cleans. No pain at all in the shoulders.


1-2-11

Shoulder rehab
250m Row

Snatch
3 x dowel - hip
3 x bar
5 x bar - Snatch pull - hip
5 x bar + 20# - Snatch pull - hip
5 x bar + 20# - Snatch pull - hip
5 x bar + 20# - Snatch pull - hip

Front Squats
5 x bar + 40#
3 x bar + 50
3 x bar + 60
3 x bar + 70
1 x bar + 80
1 x bar + 90

GHD Situps
3 x 15

Shoulders were sore and I wasn't feeling comfortable Snatching so just worked on the pull. Tried to Clean but that really hurt so didn't do them.

1-3-11

2 x 500m Run
Overhead Squats 8 x bar
500m Run
OHS 10 x bar
500m Run
OHS - 10 x bar

[bull.dogz]

1-4-11

CrossFit Wod
Front Squats
3-3-3-3-3

3 x 63#
3 x 93#
3 x 103#
3 x 113#
3 x 123#
3 x 128#
2 x 133# (2 reps, struggled with the 2nd rep knew I'd never get the 3rd)

Was lopsided. Right shoulder is sore today and it hurt to rest the bar on my shoulder, like it was just sitting on bone so most of the weight/bar was shifted/sitting on my left shoulder. Felt pretty strong considering.

[bull.dogz]

For my shoulder rehab I can use bands now. I'm hoping that I can start adding weight to my lifts now. We'll see.

1-6-11

3 Rounds
400m Run
20 Ghd's situps
10 Deadlifts - 135#

Time: 13:07

The deadlifts felt good (and light).

[bull.dogz]

1 - 7 - 11

Snatch - hip
1 x 33# (bar only)
1 x 38
1 x 43
1 x 48

Overhead Squats
3 x 48#
3 x 48 (1st rep - Snatch)
3 x 48
3 x 33

1 - 8 - 11
2 x 500m Run

Cleans
3 x 33# (grnd)
1 x 53 - fail
1 x 53
1 x 63 - hip
1 x 68 grnd
1 x 73
1 x 83
1 x 93 - fail

Front Squats
3 x 83 followed by 5 24" box jumps
3 x 83 followed by 5 24" box jumps
3 x 83 followed by 5 24" box jumps
3 x 63 followed by 5 24" box jumps

1 - 10 - 11
500m Run
Snatch
3 x dowel - hip
3 x 33#
2 x 33 - knee
2 x 43 - knee
2 x 43 - hip
1 x 48 - grnd
1 x 53 - grnd - fail
1 x 53 - hp; 1 x 53 - grnd
1 x 58 - hp; 1 x 58 grnd
1 x 63 - pwr; 1 x 63 fail
1 x 63 - grnd

Cleans
2 x 53 - grnd
2 x 63
2 x 73
1 x 83 - grnd
1 x 83 fail
1 x 83

Overhead Squats
5 x 33
5 x 43
3 x 53
2 x 63
1 x 73
1 x 73 (struggled)

Planks
1 - 60 seconds
1 - 30 seconds
back was hurting after these

[bull.dogz]

Was able to do a chin up last night and some handstand holds. The chin ups were tough and left my shoulders sore.