workout today

pistols...
24kg 5R/5L
24kg 5R/5L
32kg 5R/5L
48 kg 1R/1L

48kg snatch 1R, 3R

20kg 20 H2H swings
1 minute jump rope
20kg 20 H2H swings
1 minute jump rope
20kg 20 H2H swings
1 minute jump rope
20 kg snatch 10R/10L
1 minute jump rope
20 kg H2H swing x20
1 minute jump rope

knocked off a bottoms-up clean + press with my left hand today......hurt like hell but still making steady progress

training today

NEW RKC snatch test
20 overspeed snatches w/ R arm rest 20 seconds repeat 3 more times...
finished with 1:20 remaining....all done with just R arm

conventional deadlift....figured id give it a go focusing on crush grip w/ left hand
115 x5
135 x5
135 x5
135 x 5
135 x5

24 kg C+P ladder with just left hand 5,4,3,2,1 x2

Training 10-20-08

F.Squat
135 x5
185 x5
225 x 4
275 x3
295 x1.....felt really heavy for some reason

Clean and Press + Pull-up ladder
24kg 16kg

5,5,5,4,44,3,33,2,2,2,1,1,1 R + L
5,5,4,4,3,3,2,2,1,1 x2 just L and pull-ups

short training session..

circuit ran through 3 times w/ 20 kg bell...

20 swings
20 prisoner squats
20 swings
5 BW Pullups
20 swings
5 pushups
20 swings
pistols 5L/5R
20 swings
plank to pushup x 20

20 kg Get-ups 2L/2R

back into the grind!

So this past tuesday i was back at the hand clinic at Beth Israel hospital for a follow up visit after my second hand surgery. They finally took the pins out of my hand less than 2 weeks ago and I no longer have a cast or splint. Apparently i am several months ahead of schedule for the healing curve by about 4+ months. The doctors are amazed at my recovery pace and cannot explain why. They took pictures and video of my hand as well as called in several other doctors to show off my capabilities....more pics to be posted soon.

They said that i will NOT be sent to formal rehad b/c it will be a complete waste of my time :)

Good pain / Bad pain is my training guideline

Workout....

Clean and press and pullup latter...

1st performed with 1 20kg bell
1,1,1 2,2,2 3,3,3

20 20kg H2H swings

2nd performed with 2 20kg bells
1,1,1 2,2,2 3,3,3

10 Double 20kg swings

3rd performed just with c+P 20 kg kb on left side
1,2,3,4

bent over row latter just on left side w/ 20kg bell
1,2,3,4,5

20 kg snatch on left side
6, 2....then hand started to get sore so i called it quits

Training...

Back Squat
225 x 5
275 x 5
275 x 5
275 x 5
295 x 5
315 x 5.....squats feel better every day

modified pull-ups
bw x 5
bw x 5
bw x5
bw x 5
20lb weight vest x 5......... im taking about 20 steps back with this hand injury

snatch:
Rhand 32 kg x 10 + 20lb weight vest
Lhand 59lb cable high pulls
Rhand 32 kg x 15 + 20lb weight vest
Lhand 59lb cable high pulls
Rhand 40 kg x 10 + 20 lb weight vest

Random bottoms up pressing w/ 32kg

walk in rack position w/ 40 kg 50 yds
walk w/ 40 kg overhead 50 yds

some partner juggling w/ KC

Quick Squat workout 9-24 and Doctor Update

Warm-Up
-a little Z
16 kg 10 swings, 10 snatches, 10 jerks, 10 snatches, 10 swings (all R side of course)

Back Squat
-185 x 5 (still wasting my time on these light sets post accident)
-255 x 4
-295 x 3
-315 x 2
-335 x 2

Finally starting to feel better and more natural. Felt at about 80-85% effort so my back squat is getting back up there.

Didn't post this but I front squated on Monday and got up to 295 for singles. Getting closer to my old working sets of 315 :) My grip is completely different since the pins in my hand do not allow me to utilize a clean grip on the left side so i use a mix of R side clean and L side crossover.

Visited the Doctors on Tuesday the 23rd

The appointment was not for a follow up...just for a recasting and to ensure there was no infection in my hand prior to surgery #2, since some of the pins have poked their way through the skin to say hello! After cutting the cast off, the resident who is overseeing my case asked to see my available range of motion and after 6 weeks to the day I was able to almost completely crush my fist. Pretty impressive if you ask me considering that they projected 6 months for a pinch grip. Much to the dismay of the doc I shared with him some activities that I have been participating in recently.... I have been riding my motorcycle again with the cast on, full push-ups keeping my wrist neutral by elevating it onto a med ball and this past weekend i knocked off several sets of fingertip pull-ups. All are activities that they DO NOT want me doing (especially the pull-ups) and cant believe my hand has been strong.......I am not surprised.

Their first newsflash to me during my pre-op appointment.... "you realize that you will not be able to bench press for a full year".........