Blew out my patellar tendon 2 years ago - spent about a year working on restoring my ability to function and train. The last year has been CrossFit training combined with 531 on OHP, Deadlift, Back Squat (to box to limit ROM to parallel), Power Snatch, Power Clean. Am back to around 5% off where I was pre-injury
I'm about 6'2" 225 and not all that lean, or all that big, current lifts at:
- 200x2 OHP
- 185x3 Power Snatch
- 395 Back Squat
- 285 Power Clean
- 445x5 Dead Lift
- 1k Row at 3:07
Goals are the following:
- All the lifts up: 250 on the Snatch and OHP; 335 Clean; 450 Squat; 550 Dead Lift; 3:00 Row
- Competitive at Master's (35-40) Shot Put and Discus - Would like to be at 15.00m shot put, and 45m discus
- Lean out - I have not done a bf test, and can see outline of abs, but am on some medication for epilepsy that has been hell on my metabolism. Would like to be down near 10% bodyfat, and around 220 vs. my guess of right now 17-18% at 225.
- Reasonably good at CrossFit - I enjoy the workouts, modify them quite a bit to avoid some of the dangers of doing that sport as a taller, heavier guy, and the camaraderie is great. If I could be top 10% of people my age group, I'd be pretty pleased with that.
- Get healthy. My knee is not bad, maybe as good as it will get, but have creaky shoulders that keep me from doing much heavy overhead.
- I am a CEO of a decent size (100+ employee) company, that has me traveling a lot, working long hours, and plenty of stress.
- Divorced - kids live in a different state, so every 2-3 weeks, traveling to see them - which is truly the pleasure of my life, but not conducive to training
- Suffer from mild epilepsy - a few seizures per year, but medication is not helpful (my assessment, doc says it doesn't impact weight gain, but it's the only change in my diet or training and I've been steadily gaining weight). Seizure is also reason for bad shoulders - they dislocate when I have a seizure.
My basic training set-up is going through the following cycle and repeating.
531 across lifts mentioned above. Usually 1 or no more than 2 lifts per session. Might pair snatch and clean, squats and deadlifts always on their own days. When I'm not traveling, I'll get through all of this each week. When traveling, might take me 2 weeks.
CrossFit Metcons - usually just do what the gym has set up, although will modify based on my strength movement that day. I mess around with progressing load on these to limit volume - IE - if it's a 1 minute on, 1 minute off Snatch for 5 rounds, I'm not going to do that with 95#, as I'll end up doing 100+ reps, I'll likely bump it to 135 and do 6-8 singles.
Track Day 1: Short sprints, shot put, discus - today was first day back, here, but will be a basic short to long sprint progression and just volume and technique work on throws.
Track Day 2: Longer Sprints: 100-300m intervals - have not started this yet, will begin next week.
When traveling, go ad lib, and will either do burpees, body building work, or treadmill intervals. Randomly do KB swings, and accessory work with the wife every now and then as well.
Ideal world for me is a bunch of shorter workouts, that's what I respond best to, real world is following consistent strength programming, fewer, but longer sessions, and random shit to keep moving when I'm traveling.
Last couple workouts:
Today: A total of about 30 shot put throws of various types (Best of around 13M), 20 Discus Throws (Best of around 36m), and 15x Short accelerations of 10-15M sprints.
Last week: 3x3 Power snatch at 135-155-175 (shoulder tight so didn't go heavier); 3x3 Power Clean at 210-235-260; 3x3 Deadlift at 355-395-435 (clean grip); Paused deadlift holds 2 rounds of 3x10s holds at different spots (1" off floor; at knee; just bel. ow hip); 325x7 squat;