Keith,

Congraluations on making it back off the DL list. It looks like you did really well at the contest!

Shon

Not alot of time today. Just squeezed in a quick shoulder workout.

Overhead
95 * 12
135 * 8
185 * 5
225 * 3
245 * 2
260 * 1
I didn't quite catch the last one fully extended, but my triceps were strong enough to press it to lockout. My tris and hamstrings seemed like the worst affected by my wrist layoff so that was encouraging. A little more strength in the tris and I may be able to press 275 at the contest in Jan...certainly a contest PR. Not only that, but my shoulders/upper back are loosening up a bit...I was able to extend my elbows past the bar and rack the weight completely on my upper chest for the first time in a long time. (I even got some extension in both wrists for a bonus)

Side raises
30 * 12 * 2 sets

Front holds
45# plate * 30secs * 2sets

Front raises
20 * 10 * 2 sets
Did both arms at the same time. My shoulders were done by now.

If I can I'm going to squeeze in 30 mins on the treadmill while I'm watching TV tonight.

Nice job. Glad to see things are coming together for you on the OHP.

In between all the coaching I did with my lifting partner today I managed to do some pulling of my own.

Deadlift
135 * 5
225 * 5
275 * 3
365 * 1
455 * 1
500 * 1 for 3 sets

I tried to do some snatches to warm up and irritated my groin on the first rep. Decided to keep the volume light so I don't screw it up even more. The "extra" soreness from that has already gone away so it hopefully won't set me back any.

It wasn't much of a workout but it took a long time with all the coaching I did with George.

Did 40 min of AM cadio. Nothing hard, just a little hard walking on the treadmill.

This afternoon:
Yoke
270 * 50ft for 2 sets
450 * 50ft for 2 sets
550 * 50ft
Steps were small and slower to take it easy on the groin. Still relatively easy for not doing yoke in a few months.

Farmers
Worked up to 250 * 20secs
I'm going to take a more structured approach to my grip training. My heaviest is going to be 250 for a while and I'm going to work on adding more time each workout. The 20 secs was easy. I'm going to try to put on 5 or 10 secs each workout. When I hit somewhere between 45 and 60 secs, I'll up the weight and drop back to 20 secs or so.

Finished with some abs and alot of stretching. Workout was quick. Little pressed for time, as usual.

Keith

I found a way that was effective for me to work on my farmers was to do walk and holds the same session some times. use the walk as a warm up and put mpre weight on for he holds. That way you are kind of mentally warmed up for the heavier weights

225 for walks
255 for holds
for example

you been working out lately?

Yes, I'm still working out. The groin isn't 100% so I've been trying to take it easy so I don't aggravate it again and set myself back even more.

I did some squatting on Tue. I tried my typical wide, PL type stance and couldn't make it half way down before my groin started to pull. So I changed into my OLY shoes and kept my stance pretty close. I was able to work up to 315 before it really started to pull, but I think I can work around it. I'm going to shift my squat focus to front squats for a while. Between that and heavy deads I should be back to normal training now.

12/30
Hang Cleans
Didn't push it.
135 * 7 * 2 sets
185 * 5
My groin didn't bother me at all so I thought squatting was going to go good but...

Squat - Olympic stance, ass to the floor
that was premature.
135 * 8 * 2 sets
185 * 8
225 * 5
275 * 5
315 * 2
Not only was my leg starting to pull, but I was already starting to lean over a little so decided to call it before I hurt myself again.

Stiff Legged DL
135 * 8
225 * 8
315 * 8

Did some calf work on some crappy gym machine and went home.

Didn't get to the gym yesterday. Today wasn't great, but not bad either, I guess.

OH
135 * 8
185 * 5
215 * 5
235 * 3
250 * 2
265 * 0
I did some heavy tricep work on Monday, and I don't think they're fully recovered. I was really hoping to hit that today, but after a couple of tries, just couldn't do it.

1 arm DB press
I still have a terrible, almost embarrassing strength imbalance from my left to right side.
55 * 7
65 * 7
75 * 5
I can throw the weight off my shoulder on my right side, and barely keep it steady on my left. The last set was extremely slow and deliberate so I could keep control of the weight.

Close Grip BP
135 * 5
185 * 5
225 * 5
255 * 1 and almost pinned myself under the bar. I was a little suprised at that, but it was here that I finally felt the bit of soreness in my triceps from the last workout.

Front Holds
45# * 40 secs
After all, I was very suprised to be able to hold the weight that long.

Finished off with a couple of sets of 20 on my ab roller and some bridges for random time...bridges are gettting easy and boring, I'm just getting tired of laying there.

Hang Cleans
Did them as warmup. Didn't notice the groin at all.
135 * 7
135 * 3
185 * 3
205 * 3
225 * 2 Didn't think I would get the 3rd.

Straight to pulls
DL
225 * 5
315 * 5
405 * 2
The wonderful Cardinal Fitness that I train at has weights that are shaped as much like triangles as they are circular. The first couple of sets weren't an issue, but since I'm trying to work on better form, when the weights would settle away from me, I decided against longer sets. I want to get away from heavy doubles and singles for a while, but not today, I guess.
455 * 2
505 * 1
525 * 0
Couldn't do it...legs were incredibly wobbly. The result of not really squatting at all since April '08.

Tried to do some GMs afterward, but I'm not a big fan and can't really get into them so I called it a day after a few light sets.

nice job with the cleans

what is your DL PR? How far are you from it?

I'm almost positive I pulled 515 in my garage in the late summer or early fall. At CSM in '07 I did 475 for 6...I have 475 coming up on the 17th so will see if I can beat that.

Another quick one.

Close Grip
135 * 8
185 * 8
225 * 5
255 * 3

Incline w/ 3sec pause
185 * 5 * 3 sets

1 arm DB shoulder press
45 * 8 * 2 sets
55 * 5
65 * 5

already prepping for March? How do those 1 arm presses feel?

I'm actually trying to think a little longer term. My left arm is ridiculously behind my right and I know its holding me back. The db presses I did today were more about balance and control on my left side compared to my right. I don't think I'll have much trouble with the DB in March on my right side, but I'm almost positive I won't be able to press 105lbs with my left.