training 9-15

zercher squats
135 x5
185 x 4
225 x 3
255 x2
275 x1.... these have always been uncomfortable but since my recent weight loss, they just flat out hurt my skinny left arm (big sissy i know)

Modified Pull-ups (3 sets of 5)
mixed with sets of 20 24kg 1 arm swings
24 kg loaded swings (eyes closed)
L arm modified cable high pulls 52 lbs x 5 x 3
r arm 24 kg high pulls 5 x 3
16kg and 12 kg partner juggling

Training...

Z-health R-Phase
-L ankle still really stiff from the accident

Back Squat
135 x 6 (really don't know why i wasted my time with this set)
225 x 5
275 x 3
315 x 2
335 x1
335 x 1 (setting new post injury PRs....but the weight is still well below par)

Bent Press (just R arm)
32 kg x 3
40 kg x3
48 kg failed attempt got pissed b/c i wasnt paying attention then threw up a single strict press with the 48 kg to make myself feel better then it was off to teach my KB group class

Where Have I Been?

That is a question that even I have muttered to myself in the past month but i believe I actually have a good excuse for the layoff from blogging. At about 2:15 pm on August 2, 2008, I was struck by an on-coming car while riding my motorcycle. No significant damage to the bike but my left hand was shattered into 20 pieces along with minor injuries to my lower leg. My hand will require three reconstructive surgeries over the next several months before I can begin formal rehabilitation.

The bad news... my hand is totally effed and is going to set progress of my training back roughly 2 years. The good news... my hand injury is so severe that it required surgical intervention from the top hand specialist in Boston.

During my pre-op doctors appointment, the first surgeon I saw just dropped his jaw after looking at the x-rays. I asked him if he was going to be doing the surgery and he just laughed. I was told that there was only one person qualified to handle the extent of my injury. Apparently they see injuries as severe as my hand "once, maybe twice a year."

I Caution You About the Following if You Have a Weak Stomach:

This shot is a little blurry but it was taken roughly 30 minutes after the accident.

Note the finger displacement and the laceration on my index finger. (i almost lost that one just from the impact)

This is one of my first x-rays at Beth Israel Hospital.

Take note to how low my middle finger rests. It should rest higher than my ring finger along with the index finger.

I boxed out the main breaks in my hand.

Both the index finger and middle finger (metacarpals)in my hand are shattered into 10 pieces each. Along with a fracture of my medial phalange of the middle finger.

This is the side view of my hand.

If you look close enough you can see the dislocations of fractured bones on top of and under my wrist.

The hand specialists reduced the dislocations to the best of their ability while i was in the emergency room.

My hand one week from the accident and only a few days before the first surgery.

This X-ray is two weeks post-op and is a clear visual of the five pins they put in my hand to hold it together.

My hand uncasted 2 weeks post-op. I'm definitely going to have a bad ass scar on the top of my hand.

They also performed a carpal tunnel release because they expected so much swelling.

Prognosis: 1 year recovery time.... 10% loss of function in my left hand

The Impact On My Body and Training Since the Accident

It has been a little over a month since the accident and yes I am still training but obviously not at the same level. I have lost about 15 lbs of muscle. I struggle cooking and cleaning dishes since my left hand is almost totally useless so I cannot fuel my body properly. I cannot deadlift. I back squat but since i cannot grip a bar with my left hand and cannot close it to create tension, I feel uncomfortable with as little as 315 on the bar.

I have created a device that attaches to my left upper arm and allows me to hang from a pull up bar to do body weight pull-ups.... but hang a 16kg k-bell from my foot and it feels like my arm will fall off.

Lots and lots of modifications.....

High volume 24kg snatches

Modified get-ups

1 arm swings

Bottoms up drills up the wazoo

Modified pull -ups

modified cable high pulls (attached to my distal bicep)

Get the idea?

I'm am making it work for me. Yes I will need at ton of remedial work to fix my imbalances when this is all said and done with but keeping my fitness up will increase my blood flow and boost the healing process.

Training 7/31

Totally forgot to post the workout yesterday, went something like this....

Morning recharge:
1 hour of mixed Z, fast and loose drills, resilient drills, roller work on back and legs

Afternoon:

3 minutes jump rope
20 Prisoner squats

24 kg double swings x15
24kg 2 hands anyhow 3l/3r
24kg double swings x15
24kg 2 hands anyhow 3l/3r
24kg double swings x 15

32 kg pull-ups w/ 5 second iso hold at the top (4 sets)

wanted to do some juggling but decided to take it easy

Training...

Warm-Up:
Sumo DL 225 x 3
Priosoner squats x 20

Workout:
Sumo DL
255 x3
305 x3
345 x3
415 x2 failed 3rd attempt
415 x1 failed 2nd attempt

5 minutes of 40 KG get-ups, 6r/6L

Double kb press 32 kg 4x4
stacked 24 + 16 kg single arm press 2x2

32 kg pullups 3,2,2,1

Random swings in group fitness class
Jump rope 1 minute superseted with leg stretches and poses x 5 minutes

Z R-phase: feet are becoming much more mobil. shoulder feels a lot better today too. pressed heavier today than i have since the end of june.

Training...

Back a little sore from deadlifting yesterday. Knees are starting to get sore. smashed the L knee with a kettlebell last night in my group fitness class OUCH! and the other is sore from front squatting really heavy last week.....i did not blog that second workout on Thursday, if you are really curious then send me a message and ill toss my weights/ reps up. I did some z-health R-phase and foam roller work about 3 hours before the workout today

Warm Up:
50 swings w/ 16 kg bell 25r/25l
clean and front squat + 5 viking push presses with 24 kg) x2
50 16kg swings 25r/25l
5 BW pull ups
50 16 kg swing 25 r/25l
F.Squat w/ 32 kg x5
50 16kg swings 25r/25L
Pull-up ladder from 5
50 16kg swings 25r/25L
24kg snatch 10R/10L
Frog squat w/ pry
cossack stretch
240kg snatch 10r/10L
Horse stance 1 minute
50 16 kg swings 24r/24L
40kg Viking push press 5L/5r
20 24kg swings
hanging leg raise x 5
20 swings 32 kg 1 arm press 5r/5L
20 24 kg swings
horse stance 1 minute
20 24kg swings
V pose and back rolls
20 24 kg swings
jump rope 1 minute
20 24 kg swings 10 R/10 L
32 kg press 5R/5L
20 24 kg swings 10R/10L
1 minute jump rope
20 24kg swings DARC
Hanging Leg raises x5
20 24 kg swings DARC
24kg sots press 5R/5L
20 24 kg swings DARC
1 minute jump rope
20 24kg swings

=500 swings plus active "recovery"

total time 53 minutes.... had to pause for a couple at about the 250 swing marker bc my training partner got sick. i carried on without him

after workout did more Z ankle mobilities

Beach and Training...

The coolest thing ever! I know its done in Cali all the time but I decided to bring a 16kg and 24kg bell (his and hers if you will haha) to the beach on Sunday and it was so much fun! The day was packed with random sets of swings, trifectas, juggling, snatching, bottoms up drills, hot potato drills and partner toss. Too much fun to describe. All the random elderly gents stopping by just to feel how heavy the KBs were was totally icing on the cake.

Training today went something like this...

Warm Up:

24kg swings x50 (2 handed and DARC)
(4 Clean and jerk + 10 swings R/L) x 2

Deadlift
conventional
265 x 3
305 x3
345 x 3

Sumo DL
395 5 reps x 2
3x1
2x1.... Body wasn't feeling the DL today

300 Swings superseted with the following as active "recovery"
Swings performed in blocks of 20 and 40
(Sea-saw presses w/ 32kg 4L/4R ) x2
Plank
Chair Pose
Pull-ups 5x2
double Front Squat w/ 32's x 5
Frog Squat and Pry
Cossack stretch
(1 minute jump rope) x 2
Hanging leg raises x5

Finished with 24 kg windmills 3L/3R

Completed another 130 24kg swings, various style in my group fitness class