John's Progress Log

[jshpark]

Friday

Back Squat

• 45x5
• 95x5
• 135x5
• 185x2
• 225x1
• 245x1

Chin-up

• BWx14

Hip flexor and back was very sore. Foolishly went for a max back squat belted but had to stop at 245. Felt easy for my legs but my low back tensed up immediately mid-rep. Quite alarming but lesson learned. I really pushed my luck here after the intense burpee session yesterday. My history of back injury should lend to more patience. Feels OK now but could have been worse. Luckily not debilitating and I'm able to go on with normal activities. I just finished with some band stretches and chin-ups before calling it. Not much else to do with a strained lower back. I shouldn't be so careless at a point where I'm starting to push into new territory.

Video if you want to see the pause and change in torso angle that occurs mid rep. I'm still thankful. **** happens. I'm dumb. Time to fully heal up now.

[jshpark]

[5/31/15 - 6/7/15]

- 168.6 (+1.8)
- Sleep: 9h 2m (11:18PM)

Sunday

Chin-up

• BWx25, x2

Squat

• BWx27

Push-up

• BWx27

Ring Row

• BWx27

Birthday today. Did some hungover chin-ups. Tried to get 27 consecutive but it wasn't happening. Almost felt sick doing them. Back is a little better today but not fully healed.. It was pretty sore for the past two days though. Much better ATM. I was still active and working. It really makes you appreciate how your core is connected in every activity as even just carrying things with your arms requires stability. Sitting can be a b!tch too. Always gotta keep looking at the positives though. Hope it gets better so I can lift some heavy **** but just gotta rest and ease into it!

[connorpat1995]

those are not chin ups

chinup = chin over the bar

[jshpark]

those are not chin ups

chinup = chin over the bar

oh. i dunno. i tried to do better. feel like ****. let me know if these are ok. i guess i won't count some of them

[jshpark]

Monday

Row 500m + Jump Rope 1 min
Squat

• BWx20

Drop Squat Jumps

• BWx10, x10, x10

Back Squat [atg, long pause]

• 45x10
• 95x6
• 135x3, x3
• 185x1

Weighted BW Circuit [50 lb Vest, 4 Rounds, No Rest]

• Squat x10
  Pushup x10
  Ring Row x10
  Pullup [1+2], Chinup [3+4] Singles x5
  Dip x5

1 Arm Dead Hang

• BWx10s, 10s

2DB Step-ups [14.5"]

• 100x10, x10

2DB RDL

• 100x10, x10

That !@#$in feel when you take off a 50 lb weight vest after moving with it for 15 minutes. Don't remember the last time I sweated this much. Felt like my heart would explode out my chest.

Gradually increasing loading on spine with jumping and weights. Not 100% but much much better. Feels good to train. Another benefit of fitness. Faster recovery and more ability even when you are compromised.

[jshpark]

Tuesday

Back Squat

• 45x20
• 95x10

OHS [clean grip]

• 45x5

P. Clean - OHP - OHS

• 95x1
• 135x1, x1, x1... [5]

BB Row

• 135x5, x5, x5

Bent-over Reverse Flies [10s iso at top]

• BWx10, x10, x10

Bent-over Y Raise [10s iso at top]

• BWx10, x10, x10

Unilateral Pair [50 lb DBs, 4 rounds, rest as needed b/w rounds]

• 2DB Lunge 100x5
  1DB OHP 50x5

Hamstring Curl / Hip Ext [Lat Machine]

• 20x10, x10

Another rehabilitative session. Atm, BB Rows work better for lower back stabilization rather than being an upper back exercise. Blood flow, stability, and conditioning even though intensity is lower. Improve where you can and give it time.

Stop comparing yourself with others and **** what negative people think. I read too much about people being down on themselves. Rise the **** up. Yea it is cool to be physically strong but that's not true power. All of it can be taken away in a second. When I look at great people, I'm most motivated that they got to where they are DESPITE their idiosyncrasies, plateaus, accidents, imperfections, or limiting conditions. Imperfections can sharpen awareness and contribute to a greater whole. They were strong enough to fail, persevere, sacrifice, and overcome whatever it was that held them back.

No one is born great. It takes a lot of time and hard work. Still, everyone ****s up, has **** happen to them, or does things that may seem wrong. No one is perfect either. **** judging yourself or other people because you think you are more physically fit, richer, smarter, or whatever.. Keep improving and better yourself so that you can better the lives of yourself AND others as a greater whole.

[jshpark]

Wednesday

Hang Power Snatch

• 45x5, x5 x5
• 95x3, x3 ,x3

Snatch Balance

• 95x3, x3, x3
• 115x3, x3, x3

Drop Snatch

• 95x3, x3, x3

OHP [Snatch grip]

• 95x3, x3, x3

[jshpark]

[6/7/15 - 6/14/15]

169.9 (+1.3)

My back was getting better and I worked up to triple 185 squats on Friday. Bam, I am a passenger in a car accident and I just get stunned. Guy was trying to beat a yellow light when we were making a left but somehow didn't see us. Everyone is ok now thank god but it was a serious accident. Could barely move or function without pain this week. Even laying down was not comfortable and I did not want to move at all. Stayed in bed most of this week and the pain gradually subsided every day. I slept late at 4 AM but I suddenly feel much better this morning. Amazing... I don't like withering away and feeling tight so time to get moving.

Thursday

BW Circuit (5 Rounds, Rest as needed)

• Squat x10
  Pushup x10
  Ring Row x10
  Dip x5
  Chinup x5

Workout was good considering I could barely sit or stand up yesterday. Just a little sketchy, mostly if moving too fast. Cannot take this for granted and I must take care. Very happy with lower pain levels and this ability to move.

[jshpark]

Thursday - Oops, last workout is Wed.. ?__?

Back Squat

• 45x10
• 95x5, x5 ,x5.. [5]

OHP

• 95x5, x5, x5

BB Row

• 95x5, x5, x5

Squat Drop

• BWx5, x5

Alternating Lunge Jump

• BWx10, x5

1A DB Bench

• 50x10, x10

[jshpark]

Friday

Front Squat

• 45x5
• 95x5
• 115x5.. [4]
• 135x5

P.Clean

• 95x5

HP.Clean

• 95x5.. [3]

[connorpat1995]

still hurting?

[jshpark]

still hurting?

Yea man, unfortunately. Mostly when I'm just trying to get up from sitting down, I have to use my arms a lot more. Pain and instability in weighted lumbar flexion basically. I feel pretty good in the mornings but have to be careful after exercise cuz of fatigue.

As soon as I'm getting better from one ****-up, I get FKN WRECKED worse than before! It's ok. I'm very happy I can still get up without pain let alone do some squatting and pressing .

My mobility is still good so I just have to be careful right now and soon I'll be better than ever!

[jshpark]

Saturday

Squat

• BWx10.. [10]

HSPU

• BWx5

[jshpark]

[6/14/15 - 6/21/15]

- No more consistent weight and sleep tracking

Monday

Back Squat [pause, atg]

• 45x10
• 95x5
• 135x5.. [3]

Deadlift

• 135x5

S.Grip OHS [10s at btm]

• 95x1.. [5]

Weighted Chin/Dip Singles [x5, rest as needed b/w pair]

• Chin-up 100x1
  Dip 100x1

Ring Row

• BWx20

GOOD1!!

[sooby]

Sucks to hear that man, I've been in 2 car accidents myself, thankfully nothing worse than a broken wrist which healed within 6 weeks but yeah it is always scary, especially when you people with you or a child in the car. But good to hear that you are still moving and that things for the most part seem OK

[jshpark]

Thx Sooby. Yea it was scary. I was in the rear left, probably the safest spot, but still got rekt and could barely walk. My friend next to me had a bloody face and was taken away. No children. Somehow, the front passenger and driver seemed rattled but alright. It happened so fast and the car got displaced maybe 20-30 feet i dunno.

I'm really glad that I'm still moving man. I couldn't move or function for several days, sore all over, but suddenly improved a lot a few days ago. Still have to be careful with some pain/instability. I'm probably walking a thin line but slowly getting better. Hope its all GOOD with you!

[jshpark]

Tuesday

Front Squat

• 45x10
• 95x5
• 135x3
• 155x3, x3, x3
• 185x1, x1, x1

C&J

• 95x3
• 135x1.. [4]
• 155x1

PC-OHP-OHS

• 135x1, x1, x1

Back Circuit [x3, no rest]

• BB Row 135x5
  Reverse Fly 10x5
  Sh. Circles 10x5

Bench Press

• 135x1
• 185x1
• 225x1
• 245x1
• 270xF
• 245x1+F

[jshpark]

From this morning.. Last set was with 250.. Have not benched in over 3 weeks so seems like push-ups were able to hold it down ヽ༼ ͠ ͠° ͜ʖ ͠ ͠° ༽ﾉ . Arching is rough but benching isn't a priority

[jshpark]

Wednesday

Depth Jump [24.5"]

• BWx1.. [10]

Snatch

• 45x3
• 95x1.. [10]
• 115x1

Drop Snatch

• 45x5
• 95x3, x1

[jshpark]

Thursday

Squat/HSPU Ladder [Rest as needed b/w pairs, fast drop focus for sq]

• Squat 2..4..6...20
  HSPU 10..9..8...1

HSPU was very sketchy last saturday but was better today. The drop & jump work yesterday really took a toll on me so today was a nice BW session

[jshpark]

Friday

Back Squat [pause, atg]

• BWx10
• 45x10
• 95x5
• 135x5
• 185x3, x3, x3
• 205x1

Deadlift

• 135x5
• 185x3
• 205x1

Power Clean

• 135x5
• 155x3
• 175x1

taking it slow...

[jshpark]

Saturday

BW Drop Squat+Recovery

• x10.. [10]

Bw squats while watching some pretty good doto. Mixed in some snatch/clean grip sets with a pvc pipe. Back is slowly getting there I think. Rest day tmrw

[jshpark]

Monday

Back Squat

• 45x10
• 95x10
• 135x5
• 185x3
• 205x2, x3, x1
• 185x1

C&J

• 135x3
• 155x1, x1
• 175x1, x1, x1

T-Handle Swings

• 35x15, x15, x15

Plyo Pushup

• BWx10, x10, x10

Ramp Rollout ECC [30.5"/8th^1"]

• BWx5

Felt sick yesterday. Didn't feel great today but whatever

[jshpark]

Tuesday

Front Squat

• 45x10
• 95x5
• 135x3
• 185x3.. [5]

Muscle Snatch

• 45x5
• 95x3, x3, x3

Snatch

• 95x2
• 115x1, x1
• 135x1, x1, x1

S.Grip OHS

• 135x1, x1, x1

want to do more squats but don't want more risk with one exercise. sitting puts so much stress on my spine after workouts. screw sitting&work... but mostly b/c I am lazy about my posture. ****ing car accident.. oh well.. things are still getting better.. i should just remember what it's like not being able to move at all. it is hot as hell these days. ok... no more complaining

[jshpark]

Thursday

Back Squat

• 45x10
• 95x5
• 135x5
• 155x4
• 185x3
• 205xE

DB Row

• 50x10, x10, x10

1 Arm DB Clean and Press

• 60x5, x5, x5

Still felt uneasy about my back but it went ok for now. 185 felt ok but I didn't want to go up with the 205 b/c of fear. This thing really takes a lot of time to recover from. Continuing to take it easy until I see a green light to do a little more. good day

[jshpark]

6/28/15 - 7/5/15

Monday

Back Squat

• 45x10
• 95x5
• 135x5
• 185x3
• 155x3
• 45x10

C OHS

• 45x10

14.5" DB Step-up

• 50x10, x10, x10
• 80x10, x10, x10

Alt. 1 Arm DB Muscle Clean & Press

• 40x2, x5, x5

Various reps/styles of push-up and rows

I think poor posture, sleep, and not enough food are hindering my recovery. Didn't feel that good or confident this morning, even with BW. Otherwise, things are going ok.