I don't wear socks while I'm  WODing in my Box.

Did the Lawyer get locked?  He logged in today but hasn't posted since the 27th.  

That's a bunch. At 405x9, calculated 1rm is 526.

All the roids talk ran him off.

Does jiu jitsu count as crossfit?

No?

Then I don't crossfit either.

Yeah but you wrestle around with men on the floor. Going to give you a close enough.

Should I get the chocolate or strawberry Hurricane extreme from My protein? I'll default to chocolate is I don't get a quick responce.

Get both. Mix together.  That's what I did.

Acefit may be killing me. I super sore.

On the bright side I found some delicious watermelon in my fridge.

One of each. I figured it was required eats for KaiKfit. And some cookies. I guess I have a shaker and jerky coming too.

I got one of each and 11#s of protein.

I get the my protein off of amazon. It's set up to auto order. My wife seems to like it. I'm doing two scoops of it a day.

I do 3 scoops of protein a day and 3 scoops of the hurricane on days I work out. That's pretty much everyday.

Squatted 308 today. Most since surgery.

Here I come 450.

That's a bit over your last pr. How much of a jump was it?

I need to go to three scoops... I'll have to adjust the auto order or I'll run out.

But can the body presses 65g of protein at once? Or do you just fart anything over 32.5g/ hour out?

I'm mostly just going by feeling. I think my last one was 265. It's less of a strength thing, and more just keeping the knee good.

Protein powder doesn't make me fart.

It's true...


KaiKfit turns you... Immortal!

Added 40 lbs. That's doing pretty good.

What was the injury again? Was it muscle or other?

Osgood Schlatter, a bone spur formed under the patella tendon in adolescence that's supposed to heal but doesn't always. They ground down the spur and reattached the tendon. Honestly I'm not sure if it's better at all...it's stil tender. Doesn't seem like it should still be tender 7 months later.

Ok. That sounds simple enough, but scary. All of my surgeries seemed like years before I was better.

Had a good bench session. Built up hit 275x7, 315x4(felt light and I stopped doing it to prevent fatigue), 335x3, 385x4 with the slingshot, then volume on the way down. I wanted to do more heavy volume but time was an issue. I've never been under 385 on bench, it's a bit of a rush.

love it

closing in

Did the surgeon give you a time table?

I would think 7 months would be fine but there isnt much blood flow to tendons to aid in healing so idk

The feels when people are benching your long term squat goals

Wow!

Going equipped made more gains on my raw lifting than anything...

Barely benched 365, did a year with equipped  bench in the high 4's and low 5's(multiply).  



Makes 405 feel light, no fear and only confidence with the weight after. Makes peaking to a 405 raw bench wasn't too hard to do...


--

And now with all my swimming and endurance, I've melted down to barely 3 plates... Hahaha.  



Biggest thing I've noticed,  most of it comes back very fast...    Once you have the strength, getting within 80-90% of it is pretty quick.


Didn't squat or dead much over winter- still within 10-15% of my peak strength after a month or 2 of alternating weeks of heavy dead/light sqt :  light dead heavy sqt

Going to do light bench and see if the wrist holds up.  It feels 100%, so hopefully no problems.  I did a ton of chin ups of differing weights yesterday with no probs.

He said I could start working out again at 3 months, which I did- very slowly.

That is the big thing. Having the confidence to get under the weight and go for it. Every week I am stronger, I know it, and I am aggressive about making my next training session make me stronger too. Using the slingshot is just speeding up the process. It is an awesome feeling. I know I couldn't have hit the 385 without it, it would have stayed glued at the bottom most likely. But now I have moved that weight and forced the muscles to adapt to more than I could have with out it. So every week I am also adding raw rep PRs with heavier and heavier weight. 3 plates doesn't feel all that heavy anymore.

I have a two week vacation coming up starting the 16th. Once I am back from that, I think I will be hitting 4 plates with the slingshot within 4-6 weeks then hitting it raw probably in double that. I can taste it.

Alright, did OHP for 3x5 at 135 wrist seemed fine.

Moved onto bench and did 5x12 at 185 and it held up fine.  I'm going to start back on Monday at heavier weights.


Good to be back to doing more than squats.

I'm jealous.  

I still can't do much of anything, my tendons now feel great in my ankles, knees and shoulders, feels like I rolled the clock back by 5 years.  Did 415lb dead lifts, can't do 10lb bench press.

Olympic Lifting Class Report:

Overall it was a good class, the trainer was easy to work with and was very helpful.  I will be going back 2x a week when I'm in that city.

I didn't get to do any actual Oly lifts.  Instead they started me on what they call their on-ramp program.  I don't remember the exact set and rep scheme because it was posted on the wall for reference:

Front Squat 3/8

Back Squat 5/8 - This was done high bar style.  I slapped on 25kg and a 20kg plate...the coach saw me do two reps and told me to re-rack it...he helped me work through the mechanics of a high bar squat using the 25kg plates.

Deadlift 5/5 - it wasn't a conventional deadlift.  I don't remember what they called it..something like Clean Deadlift.  The only real difference was how slow he instructed me to lift and you don't go to full hip lock out when you push your dick through like a normal deadlift.  He was very focused on lifting slow and keeping the bar in contact with your legs the whole way up...like even on your upper thighs.

Press 3/10 - again, it wasn't like how I would do a conventional overhead press.  He had us pressing from the catch position which severely limited the amount I could press.  I loaded up a bar with 20kg plates and started pressing...he quickly corrected my form.  It's difficult to go from the catch position to working the bar overhead with anything heavier than a 10kg plate on each side.

I was told that I had a nice low bar squat.  

Couple of questions that I know have been asked but I'll ask anyway.

How do you increase ROM in your wrist in the catch position?  My right wrist is fine but toward the end I started getting a lot of discomfort in my left wrist.

When should someone buy weightlifting shoes.  The only reason I ask is because they are selling AdiPower shoes at $170 CD which is something like $115 USD.  Also, they sell the Adidas Power Perfect II for $130 CD which is even cheaper in USD.  Basically, I am going to go to this place for as long as I'm working in that city, which is hopefully the next 2 years.  The drawback to my job is that the client could cancel my contract whenever they want.

1- Oly lifting thread here-  Lots of really good info in there.

2- I load a bar really heavy, like 350lbs and walk under it, slowly forcing my arms into the front rack position.  When I started I was barely able to keep my fingertips on it but after several months of working on it I was able to keep a full grip on the bar at the end of a catch (which is harder for me that slowly getting set for a front squat).  Lots of wrist stretching helped too.  Lots and lots of front squats got me a lot more comfortable in the catch and exposed lack of thoracic mobility that limited how well I was getting shoulders under the bar.  

3-  Romas.  

Just left the title company. We finally bought our first home!

 
That sucks.  Does it seem to be getting better at all?

 
Congratz!


Now the moving part, you can put all the weight lifting to use.

No.  I can't confirm it without an MRI, but it appears to be a bone bruise on the end of the ulna.  I had a bone bruise from a bad mountain bike crash in 2005 that was tender and painful for over a year, this one appears to be headed the same direction.  It used to have a catch/snag feeling inside and that's gone, as is the tendonitis in the elbow that was caused by the same injury.  I just can't flex the hand up at all, straight and down are no problem, up is very painful.

It's getting pretty old.  Over 3 months now since I injured it.

Grats my man!

I'd offer to help you move, but I'm moving back to OK next weekend.  

1 - Thanks for the link.  I also hit myself in the face the bar when I was pressing.  It wasn't the weight that hurt but the knurls.

3 - Those are a bit outside what I'm willing to spend for a very specialized shoe that can be worn for about 3 hours a week.

Congrats!

Plans for the home gym?

Watch for sales, I think I got mine for right about $100.  We got some Do-Wins for my wife for like $60 on closeout somewhere.  

I haven't seen Rex in a while but I was hoping he'd post the instructions he's been getting from his new coach.  His last post mentioned that he's required to pull the first pull reaaaaaaalllllyyy slow.  That's probably similar to your clean-deads.  Cleans and snatches really beat up my shins, I need to find something to protect them- whenever I actually get to lift again.

Congrats Hizzie!

I just signed (again) a contract on a new house too.  Keeping the old one as a rental.

He's too busy posting poetry on IG to post here. I'd like to dig up William Shakespeare to read Rex' IG account posts, just so Billy can hear what a real romance sounds like. Whatever that game stuff is, Rex has it.

Reximus Decimus Meridius the lover poet.

Congrats!


Is there a dip station?

 
Which side of the state are you moving too?

Uh, I'm gunna need a link for that stuff.