LC: 10 mins @ 2x32kg; 3 reps on the min= 30 reps

Chins:

3x8 @ 20lbs

Swings:

100 reps @ 16kg

I was slowly starting to get within the vicinity of the "wall" @ 3 rpm. HR and breathing were elevated but nowhere near unmanageable during the rest, which was averaging approx 30-40 secs depending on how fast I lifted. I really focused on good solid lockouts for each rep...good technique!!!!

Really digging the weighted chins even if it is a pussy weight. I remember doing sets of 8-12 with 70lbs a couple of years back. Slow and steady.

Swings are swings. They make my back and hips feel better. Light weight here is a good thing. I don't see myself going over the 16 for sometime, opting for reps over weight.

SHUGYO!!!

LC: 5 mins @ 2x24kg; 6 rpm 3 mins @ 2x24kg; 8 rpm Jog: 30 mins @ easy pace LC felt good, I can tell that I am beat and outta practice but eh. I am going to try and stay steady at this. ***Left elbow was experiencing some very light twinges on the lockouts of the last set. Part of this was me overextending the arm some. After realizing that the pain went away. Dosing up with 1000mg of vitamin I and will keep an eye on it

For the time being this will be the program, just to build back some strength and *hopefully* maintain my GS numbers. It should be noted that due to my crazy schedule there may be days between the sessions. I will just cycle through them in order, no matter the "rest" days in between.

Day 1: 2-3 GS sets w/ medium bell and a run

Day 2: heavier ladders or intervals of C&J/P and weighted chins, light swings.

Day 3: light or medium OA bell work; squat of some kind; and pushups.

TODAY: SHUGYO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

HSN:

6 mins @ 24kg; 12 rpm

OAPP:

6 mins @ 16 kg; 10 rpm

GSQ:

3x10

Pushup:

3x8

LC:
10 mins @ 2x32kg; 2 reps on the minute= 20 reps

Chins:
3x8 @ bw+20lbs

Swings:
100 reps @ 12kg

32's felt heavy but not bad. Like this change of scenery and I am looking forward to seeing a change in strength levels from this sort of thing. I hope that my GS numbers don't fall too badly but I am tired of losing strength. After having to "lift" a +500 lbs patient on the stretcher today I do not feel bad about the shift.

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LC:

6 mins @ 2x24kg; 6 rpm

Jerks:

2 mins @ 2x24kg; 10 rpm

PP:

2x10 @ 2x24kg

STCR:

3x5

Did not feel a lick of motivation but did something anyways.

LC:
5 mins @ 2x24kg; 6 rpm

STC Rows:
3x5

I really should've taken the day off and done some light mobility work but seeing as I have not lifted since Monday I had the itch. So instead of resting I did the above. I gotta say that despite not having much in the tank from literally working 33 straight hours between both jobs with no sleep, my body feels better for dogging through this.

LC had me tired but not breathing badly. STC Rows felt good, as always. Tomorrow I will actually do that 6 min or more set and probably hit 2x 1 min sets of 9-10 rpms, pushups, and some squats.

Looking down the barrel at Shetler's comp, I can honestly say that I am probably not gonna even hit Rank 1 numbers. That should bother me a lot more than it does but I am ok with this. Over the past 2 months I have actually managed to get into my career path, albeit part-time, and climb a little bit more outta debt. Working really long hours and having little time for training but that is the real world. I am finding that all of this has shifted my perspective a bit.

Life comes first, the lifts can weight. Anyone who says different is kidding themselves. On that note, the wife and I are tossing around the idea of a kid. Sounds kinda nice.

_________________

LC:

4 mins @ 2x24kg; 5 rpm

4 mins @ 2x24kg; 8 rpm

GSQ+curl @ top:

2x15 @ 24kg

Pushups:

2x15

The LC felt good, but the 2nd set had me breathing hard. I credit this to me losing my rhythm more than anything else. Still a good set and I think I could probably hit 5 mins at that pace. Decided to opt out of the run since I got started so late and I got to nap before work at the Crazy House tonight. Squats are still rehab for me and they feel great. Decided to toss in a curl at the top since my left elbow has been bothering me some in the lockout.

My work schedule has lightened up since I am done with orientation with the amberlamps. Only two shifts this week, so that is a fucking HUGE load off. Time for a nap and then some braised short ribs made by the Wif.

LC:

5 mins @ 2x24kg; 6 rpm

Press:

2x10 @ 2x16kg

GSQ:

2x10 @ 24kg

LC felt easy peasy. I can tell that I have let my cardio slide some. Went light on the presses since I'm gonna try for a longer set of LC tomorrow, +6.5 mins or so. Also gonna do a light jog/walk tomorrow with the Wooly with some rows or chins.

The last 2 weeks have been hellish. Between both jobs I might have been getting 2-3 hours of sleep a night and working 16-18 hrs a day for 5-6 days each week. Despite all this, by dialing in my diet back to a protein heavy IF'ish semblance my BF is slimming down. One thing to note is that my wife says she is definitely digging the way the physique is headed. I am happy about this.

As far as strength levels go, I am up in the air as to whether or not I will hit my Rank 1 numbers at Shetler's comp in June, but I will still give it a shot. After focusing so long on just getting the numbers up I realized that I really do miss the grind lifts and to be frank, they are fucking good for me. I know some folks may say that it will take away from the GS numbers but I really don't care. After spending the past 2 weeks loading fat ass people onto my ambulance I can tell you that back when I was squatting and deadlifting I would not be feeling nearly as fatigued as I do now from this stuff. I love GS and will continue to compete but I gotta start doing some grind work and get some of my strength back. At the moment BB work is basically out since all I got is a homemade fat bar with about 100# of weight so KB's are still the main tool....just gonna bring back the grind lifts some and still work my quick lifts first. So in short, my training will not be that much different outside of having less focus on accessory GS stuff and more grind lifts. Nothing heavy and more volume based for awhile but it is a start.

I would like to be working on the big 3 by the end of the year but finances and time constraints might make that difficult. I might not get back to some of my old numbers for a while, especially with the limited amount of shit I have at my disposal but strong is back on the horizon. Fuck being strong ONLY at GS lifts.

Good shit ladies and gents.

LC:
3x1 min @ 2x24kg; 10 rpm (20 sec rest/set)
2x1 min @ 2x24kg; 10 rpm (40 sec rest/set)

Pushups:
3x8

Chins:
2x8

Almost finished with the hellish schedule. Had the weekend off to recuperate. Yesterday, the Wif and I went to a local music fest and had a blast. Ended up drinking beer, eating BBQ, and swimming pretty much all day....all to the the melodious sounds of good blues, bluegrass, and rock.

Today:

LC:
5 mins @ 2x24kg; 6 rpm

Press:
2x10 @ 2x24kg

GSQ:
2x10 @ 2x24kg

Despite being severely congested, the LC felt pretty decent up until the last minute. Not bad. No running today due to the congestion. I opting for the addition of some strength stuff for some overall tonic effects to help with avoiding overuse injury and to keep me strong enough to haul the fat amberlamps riders.