Still being a little protective of the back, so yesterday just did 3 x 20 burpees with 65 second rests. I did not get the last 2 sets inside of 60 seconds, boo. I also did frequency method pullups and pushups.

Carried a little old lady up two flights of steps yesterday and the back felt good, so got back into my regularly scheduled lifting today:

Press

2 x 5 @ 82.5
5+ @ 82.5 (9 reps)

Squat

2 x 5 @ 150
5+ @ 150 (12 reps, quit while I was ahead this time)

Both felt heavy (typical of when I have a few days off) but good, and I was happy to lift pain free. I also started a new week of Recon Ron stuff: Tuesday to Sunday I'll be aiming for 6 sets of 2 chins and 6 sets of 15 pushups. I also did 3 sets of 20 burpees tonight, all inside 60 seconds with 70 second rests, and got a good reminder of why I always try to do burpees on an empty stomach.

Back's feeling better, but not good enough to squat, so other than walking and some tennis, I've been taking it easy the past few days. I'm going to wait until Tuesday to squat and press and resume burpees/other conditioning. Been keeping up with frequency method pushps, but I've taken a few extra days off of frequency method pullups (I've gained some weight recently, making them tougher) and plan to resume them on Tuesday as well, albeit at a slightly lower volume.

More Recon Ron stuff today, also

Deadlift

5+ @ 210 (10 reps)

These felt pretty good throughout other than my hands slipping some off the bar. Afterward was a different story, though, as my back immediately tightened up on me. So I skipped the Patriot metcon, which I was actually looking forward to, chugged some fish oil this afternoon and have iced, stretched, and rolled out in the hopes that tomorrow things will be better.

Edit: Feeling antsy ao I tried benching to see if my back would cooperate. It did, thankfully, so I did

2 x 5 @ 97.5
5+ @ 97.5 (12 reps)

Recon Ron stuff, plus my first WOD at Patriot today! After I wandered around and stared at all the new shiny things for awhile, I tested out my 1-rep max press, knowing that I wasn't at 100% after yesterday. I ended up hitting 95, failing 100, and hitting 95 again. So technically a PR but I'm looking forward to continuing to progress even further on the GSLP. Anyway after we did 4 row sprints of 150 meters with unlimited rest. I got a little slower every time and had trouble on every set with falling off the seat, but all of my times were within 1 second (30.1 fastest, 30.9 slowest).

This evening I did my burpees: 3 sets of 20 (all under 60 seconds) with 75 second rest periods since my lower half was feeling a little creaky. Good times.

This week (Tues-Sun) my frequency method stuff will be

7 sets 3 pullups
5 sets 15 pushups

Finished these sets no prob today, am really happy that my shoulder pain has disappeared even though I've done a ton of pushups in the last week. Was too lazy to do burpees today after 5 straight hours of orgo homework, but did do

Press

2 x 5 @ 80
5+ @ 80 (10 reps)

Squat

2 x 5 @ 145
5+ @ 145 (15 reps)

Squats were brutal.

Yesterday was kind of zonked by sub-par sleep and three hours of intense judging at the NOVA Open, so just Recon Ron stuff. Today I am also working Recon Ron stuff, and also did

3 sets

18 burpees (<54 sec)
60 sec rest

Then GSLP Bench

2 x 5 @ 95
5+ @ 95 (13 reps)

And Squat

2 x 5 @ 165
5+ @ 165 (3 reps)

Am disappointed but will take it in stride and reset.

Just Recon Ron pullups and pushups, then 3 x 17 burpees (all sets inside of 51 seconds, with 1 minute rests) today.

Frequency method stuff, but skipped the burpees today. Just did

Wendler Press

5 @ 70
3 @ 80
>1 @ 90 (4 reps, BOOM!)

That felt so good, I decided to see if I could crack my 250 lb deadlift goal, and I did! Pulling singles once every 4-6 months is pretty fun when you've been making good progress!

Continuing with frequency method stuff, also did

3 sets

16 burpees (all around 45 seconds)
60 second rest

Then

150 KB swings (Russian, 1.5 pood) in 5:55

Grip was in serious trouble by 125, so I decided to stop at 150. Will get 200 next time.

Decided to shift some things around after reading the Greyskull LP ebook; barbell stuff will remain roughly the same, but I may shift from a 5/3/1 model to a Greyskull LP one at some point soon. Otherwise, in addition to a couple short conditioning sessions every week, for the next several weeks Tuesday through Saturday I'll be working Recon Ron chinups and pushups along with work towards the Strength Villain burpee challenge. Today was 3 sets of 15 burpees, with each set inside of 45 seconds (no more than 3 seconds/burpee) and 60-second rests in between sets. I'll keep the set/rep range the same for the chinups (a conservative 6 sets of 3) and pushups (6 sets of 12) for the week, and will push my burpee reps by 1 each day so long as I can still adhere to the 3 seconds-per-burpee rule.

Also did

Bench

5 @ 80
3 @ 92.5
>1 @ 102.5 (7 reps)

Squat

2 sets 5 @ 160, 1 set >5 @ 160 (5 reps)

Feeling better about squat mechanics but know there is more tightening to be done. Also, it's worth noting that my right shoulder and collarbone are free of pain and tightness even after today's work; I realized I've been overdoing it on dips and think it will be better to become a pushup master first before working them again.

Today was Wendler Press:

3 @ 65
3 @ 75
>3 @ 85 (6 reps)

and Greyskull Squat:

5 @ 155
5 @ 155
>5 @ 155 (8 reps)

Then

5 sets

12 burpees
30 sec rest

Today I worked on ring dips throughout the day and then did Wendler Bench:

3 @ 75
3 @ 87.5
>3 @ 97.5 (9 reps)

I then worked on snatches with Alex; warmed up to 75 doing power snatch, switched to regular snatch for 85, and then missed about 4 attempts at 95, mostly out front a little. I'll get it next time. Finished off the night with

5 rounds

12 burpees
Rest 45 seconds

Felt a little sluggish but that's just because my arms and chest feel worked over after the past 48 hours.

Worked on Recon Ron pullups and ring dips throughout the day, then did the PCF metcon:

30-20-10

KB swings (Russian; 50 lbs)
Pushups

4:30

Should have gone heavier.

Wendler Press

5 @ 62.5
5 @ 70
>5 @ 80 (8 reps)

2 sets max pullups with 10 lb: 3 reps each set

Greyskull Back Squat

5 @ 150
5 @ 150
>5 @ 150 (8 reps)

Did not plan my eating well this morning, so felt a little lightheaded during squats. Partially rectified this by snacking in-between sets, which helped some. Later on did 5 sprint sets of 12 burpees, resting 1:00 between each set. Good times.

Wendler Bench:

5 @ 70
5 @ 80
>5 @ 92.5 (13 reps)

Then Greyskull LP Squat:

5 @ 140
5 @ 140
>5 @ 140 (13 reps)

Went back to wearing my lifting shoes and incorporated a few form tweaks for the squat with great success; those 13 squat reps felt good, and I probably could have done a few more but wanted to avoid any form slop. Already pumped to squat again on Tuesday, though! After lifting played tennis for about an hour; much later on finished out my weekly deadhang (85) and ring dip (60) goal. Right shoulder and clavicle felt a little sore today but overall I haven't had any real pain issues for a couple of days.

Wendler Deadlift today:

5 @ 190
3 @ 215
>1 @ 242.5 (3 reps, boom!)

Then just a short volume WOD of 2 ring dips a minute for 10 minutes while I was shredding kale.

My mod to today's metcon was:

15 power snatches (65 lb)
10 ring dips
12 power snatches
6 ring dips
9 power snatches
3 ring dips

7:54.

Alex and I then did a little car pushing - I did the length of our street (about 100 m), then he pushed it back; we then repeated the cycle one more time. Even just the 2 were brutal, but fun.

Wendler Back Squat today:

5 @ 142.5
3 @ 160
>1 @ 180 (0 reps boo)

Frustrated with my lack of progress here, especially when compared with my other lifts. I don't want to make wholesale changes to my program for that reason, but I do think I need more squat volume, so for the back squat only, I'm planning to reset and shift to a Greyskull LP-type model (2x5, 1x5+) for a while to see how that goes.

Anyhow, after that debacle I did 200 KB swings (Russian; 1 pood) in 5:58. Should have used 1.5 pood.