Korr's Journal 1.1

[Korr]

Well for now my upper body work is on hold until I talk to my PT.

Cycle 2:

WeeK 8:

DE Squats:

Cleans:

135 x 2 x 2
155 x 2
175 x 2
195 x 1 x 3

Front Squats:

135 x 5
155 x 3
185 x 3 x 3

Deficit Deads:

135 x 5
185 x 5
225 x 3
275 x 5
305 x 3 x 3

Better this time around on cleans, but still power cleaning on first attempts. It's why I stayed with 195 and tried to work through it.

[doughnutgut]

Injuries suck balls.

Hope the news comes good.

Take it steady buddy.

[Korr]

Injuries suck balls.

Hope the news comes good.

Take it steady buddy.

Agreed.

[mirroroferised]

Hoping for good news Korr. Still able to do some stuff though so that's good at least

[Korr]

Well talked to a PT. The earliest appointment is 3 weeks away...

Also, talked to a friend of mine at work who also happens to have a shoulder injury. Our injuries sound very similar, same pain points. He just started with his PT on Friday, so I asked a few questions. Then did some of my own research. Bottom line, I probably jumped the gun a bit by moving into heavy weight work on my presses. For now I should stick to static, mobility, and stretching work on all my presses and shoulder work.

Fun, fun...

[EjnarKolinkar]

I kept trying to negotiate some pulling stuff with my PT but she said no just do your bands 3x a day....

So many hoops to get a MRI anymore.

[lschepis]

Well talked to a PT. The earliest appointment is 3 weeks away...

Also, talked to a friend of mine at work who also happens to have a shoulder injury. Our injuries sound very similar, same pain points. He just started with his PT on Friday, so I asked a few questions. Then did some of my own research. Bottom line, I probably jumped the gun a bit by moving into heavy weight work on my pulls. For now I should stick to static, mobility, and stretching work on all my presses out shoulder work.

Fun, fun...

Sorry to hear about ur shoulder...most used joint in the body. The only injury, well impingement, I ever had. In agreement with fun fun on stretching...not. Now get ur butt into the old ladies mobility class at the gym.

[Korr]

I kept trying to negotiate some pulling stuff with my PT but she said no just do your bands 3x a day....

So many hoops to get a MRI anymore.

I know...........Hell, I'm still in the waiting process just to see a PT let alone a MRI.

Sorry to hear about ur shoulder...most used joint in the body. The only injury, well impingement, I ever had. In agreement with fun fun on stretching...not. Now get ur butt into the old ladies mobility class at the gym.

thanks

..............I think...but so of those old ladies still look pretty damn good.

[MooseTequila]

Bummer on the shoulder probs, been there... with my rehab stuff for better mobility they are much better, it just takes time.

[Korr]

quick update:

Still alive just been sick. You have to love it when a co-worker comes in and spread his germs and gets most of the company sick.

Diet update:

Entering weeks 9-10 the big finality.

We are finally allowed to re-introduce full fat dairy (thank God), legumes, and nuts. The idea is to log and take notice of any effects or lack of each by the body when each food item is re-introduced.

workout update:

Probably back into the gym on Saturday, with yet another full blown reset. Will do a pre-workout week, then afterwords jump into a new cycle.

............and finally a new homework assignment which I'm yet again sharing.



It will make you think twice before you ever buy non-organic again. Highly recommended.

[Korr]

9/10/15:

Did shoulder prehab, stretching, and body weight squats. Fun stuff........


Today:

More shoulder prehab work and stretching.

Hang Cleans: (these were done from a dead stop)

115 x 3 x 5

Squats: (low bar with a wide stance)

135 x 5 x 5

Today was simply conditioning work and technique work

[Korr]

Cleans:

135 x 2 x 2
155 x 2
175 x 2
195 x 1

Front Squats:

135 x 5
155 x 5
175 x 3 x 3

Deficit Deads:

135 x 5
185 x 5
225 x 3
275 x 3 x 3

Very happy with the cleans today even though I just barely made the 195. Each rep I was able to get under the bar. My Saturday work with hang cleans paid off. Not one power clean today.

Now, I just need to get my conditioning and strength back.

[mirroroferised]

Looking good in here Korr! Thanks for sharing all these youtube vids. I've been watching what I can when I can. The food inc sounds like it will be interesting.

[lschepis]

Damm that's a strong reset...I know...u don't think it is but no whining. I reset at least once every few months lol. Glad to see u back Korr!

I peeked at the film...depressing depression era music and saw mention of mistreatment of immigrants and animals...out. I don't do hot dogs because made of pig sphincter, foreskin and labia.

[Korr]

Looking good in here Korr! Thanks for sharing all these youtube vids. I've been watching what I can when I can. The food inc sounds like it will be interesting.

Damm that's a strong reset...I know...u don't think it is but no whining. I reset at least once every few months lol. Glad to see u back Korr!

I peeked at the film...depressing depression era music and saw mention of mistreatment of immigrants and animals...out. I don't do hot dogs because made of pig sphincter, foreskin and labia.

Welcome guys, and gal. It's all educational.

[Korr]

Diet update + finale.

Well it's been 10 weeks which ends the official diet.

I started at 187lbs and ended at 174lbs, and went from a 33in waist to a 32in. 13lbs in 10 weeks = not bad.

My wife did great as she lost 16lbs.

My digestive disease improved greatly. My IBS like symptoms are almost completely gone.

I was able to discover which foods truly triggered symptoms, and which ones don't. In fact it was great to discover certain foods like bratwurst which I thought I couldn't eat don't actually bother me at all. However I did discover foods like limes, lemons, sauerkraut, and mushrooms do.

Going forward this will be a lifelong change for me, since this is the best I've felt in years thanks to the major changes on digestion.

............bad thing though since we did after pictures and measurements, we had to show up extra early and I missed my squat session.

Back on it this weekend. Lifting-wise.........

[mirroroferised]

That's great news Korr. So many different IBS and digestive issue problems out there. It's great to read you have gotten yours sorted out. My wife suffered for years and years before finally getting a handle on what was causing her problems. Now 2 years later she's like a new person. Hope you have the same success!

[Korr]

That's great news Korr. So many different IBS and digestive issue problems out there. It's great to read you have gotten yours sorted out. My wife suffered for years and years before finally getting a handle on what was causing her problems. Now 2 years later she's like a new person. Hope you have the same success!

thanks.

[Korr]

Yesterday:

Hang Cleans:

115 x 3 x 2
135 x 2 x 2
135 x 3

Squats:

135 x 5
175 x 5 x 4

Lot's of shoulder pre-hab work and stretching.

Hang cleans used as technique work. Much improvement over last week.

Squats were more of a stretch than anything, and I switched between a wide stance low bar to a shallow stance high bar on each set.

-----------------------------------------------------------------------

Today:

Damn crossfit gym was closed, so I had to go over to my local 24. Ruined my plans for cleans, and deficit deads.

Front Squats:

135 x 5 x 2
155 x 5
185 x 3 x 3

took a 5min break here

135 x 5 x 5

[Korr]

A few updates here:

Tuesday:

My first day physical therapist.

We talked about the injury went through a full range of motions and strength tests.

I was quickly released with the diagnosis that I didn't need any PT. It was concluded that it's either a slight pectoral tear or rotatory cuff issue, and that an MRI was highly recommended.

I'm starting to think it's a pectoral tear.

----------------------------------------------------------

Thursday:

I was fighting a GI issue and was feeling weak and in pain. Still made it in though but nothing special.

Squats:

135 x 5 x 2
185 x 3 x 2
205 x 5

Leg Press:

395 x 10 x 4

--------------------------------------------------

Yesterday was out of town visiting family. Had some free time to visit a CF gym and get a workout in.

Hang Cleans: (from a dead stop)

115 x 3 x 2
135 x 2 x 2

Cleans:

155 x 2
175 x 2
195 x 1 x 2

Front Squats:

135 x 5
155 x 5
175 x 3
195 x 3 x 3

[lschepis]

Would've to see progress pics and 32" waist...pls! Glad to see u feel like a new man all over. Congrats to wifey too.

So what so they u for a pec tear...just rest it?

[Korr]

Would've to see progress pics and 32" waist...pls!

When I get them, I'll put them up.

Glad to see u feel like a new man all over. Congrats to wifey too.

thanks, and she says thanks too.

So what so they u for a pec tear...just rest it?

It depends on how bad it is really.

[Korr]

Hang Cleans: (from a dead stop)

115 x 3 x 3
135 x 2
155 x 2

Cleans:

175 x 2
195 x 1
205 x 1 x 2

Squats:

135 x 5
175 x 5
225 x 3 x 3

[Korr]

Tuesday 9/29/15:

Stretching and mobility work.

The shoulder is sloooooooooooowly feeling better.

Squats:

135 x 5 x 2
185 x 5
225 x 3
245 x 3 x 2

Leg Press:

395 x 10 x 4