Since you’re a video whore, you need to film some of these insert/extracts. Might be fun to see your ball-busting pace. 
PJ84: Ha yea man, that guy is actually a trainer there…And yea, injuries are injuries, we all have them, I just hope my back stops deciding to be completely clinched soon! It is really impairing everything I am doing! thanks so much for the kind words though brother!
Enjoy the Pain: Thanks man, I will get better soon i am sure! and i have definitely read that quote before but have always really liked it. thanks man!
The Dude: Alright, well first off, the vids can stop at any time…Believe me I don’t do it for the attention or to be a video “whore”. i do it to help other guys see how i am getting it done…I wish there were more guys for me to watch and learn the set up and form for some of these lifts when I was learning them…trust me, i would rather not look like a conceited arse taping myself in public all of the time…
Secondly, i won’t video the Insert/extract for a couple of reasons. 1. is because i refuse to put up a 10 minute video on youtube that no one will take the time to watch… 2. I am taping all of this on a little digital camera that only has so much memory…there is no way 10-15 minutes of work is going to fit on there… and 3. there is no way i could hide my face for that long while jumping around like an idiot…and if people want me to continue to keep this thing going and want me to continue “whoring” myself out on video, than my identity needs to stay off of here…
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“Progress is a nice word. But change is its motivator. And change has its enemies.”
-Robert F. Kennedy
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18 May 2010: Training…well, sort of
I technically wasn’t supposed to be in the gym today, but I had some down time and had some requests for videos so i thought i would just do a little bit and get out…
insert:
-I did the rower for 10 minutes to try and loosen my back up, and it may have helped a little bit…then I did a bunch of muscle ups and random gripped pullups (w/ Claps, finger tips, ropes, rings, etc…) but wasn’t really keeping count of my reps and sets, i was just kind of messing around since it wasn’t really a training session for me…
Strength:
Well i had a request for a vid of Bent over rows (and I was taking some to make sure my form was ok so i didn’t screw my back up any worse) so i got in some sets here between talking with some of the guys i work with and rolling around on the ground with a LAX ball under my butt…Then moved onto some weighted dips.
Bent BB Rows: 135/8, 225/8, 275/3, 295/3, 315/3, 335/3
Weighted Dips: 90/6, 135/6, 180/5, 225/5, 270/5, 280/5 (Vid Below), and 300/3 (New PR I think)
Notes:
-335 Was about a heavy as i felt my back would allow me to go on these, and just like usual, my grip is the limiting factor here…but I can definitely feel it getting stronger and am keeping the bar directly over the center arches of my feet so I felt as if I kept my back as safe as I could…
BB Bent over Row: 335x3
-and the Dips: Well i felt fairly good on these today and actually sets a new PR (BW+300x3 [6 plates and a 25 and a 2.5])…I didn’t think i had it in me but a friend from work (Dirty South [he just started a log here today]) convinced me to try and i got three of them…to be honest the depth may have been a little shallow, so i probably would not have counted them…I actually took a vid of it, but after fumbling with the weights for a while trying to get them set up on the chain, and then do the set…the rest of my memory card i had left filled up and I only caught the first rep before it stopped taping! But i do have witnesses!!!
Anyway here is the vid of the set before it of the BW+280x5 (6 Plates and a 10)
Tomorrow will be all about recovery for me, as will probably the next day…if my back shapes up I will be going for a pretty huge PR on squats.
Anyway, thanks for reading!
Gotta love the Dip Belt waddle - great work man.
Well, it shows I sent the PM but I guess they are censoring it. Anyway. I got the Starting Strength book and it is a great resource, especially if you are going to be teaching someone. The one thing that I have a question about is the Bent Row. According to the book, every rep is to be pulled dead from the floor. I never see anyone do that. I tried it last night and it is a big difference. Only rowed 185 but felt it much more so than I ever have. Well I guess if we are going to discuss supps from another company we will have to find another way…
Love the videos! It would be great if this site would set up an archive for videos of lifts to use as reference.
The waddle … manly, yah that is what I meant to say, not waddle manly swagger to the dip was interesting.
How is the back feeling after those rows?
I read what Mateus posted about each row rep should be started from the floor, but I haven’t ever tried that or seen that. That would be quite a back strain but I suppose it would cut down on the assistance of inertia for moving the weight. Like when you do chest presses on the floor, each rep starts from a stopped position so you don’t get the snap back of the muscle on the return.
[quote]Alpha wrote:
Power GnP: I think I have your reply…I have written you most of one, i just have not sent it yet…But I did just get another PM from another member who says that they have been sending me stuff and it doesn’t seem to be coming through…I am fairly sure it is a T-Nation problem because I am still getting plenty of messages and am sending plenty of them every day…Something must be jacked up…[/quote]
Thanks brother, no rush.
Have ever had ART done?, that and Graston have done some wonders for me in the past both on the SI, hamstrings and shoulder girdle. Might be worth a try; should be covered by your health plan.
Iron Abrams: I know man, I feel like a penguin! I think the best parts of the vid are, at the beginning when my fingers are stuck in the chain and I have to yank them out (that was fun) and if you listen closely near the end, you can hear one of the guys from my work say something about elephantitus…Thanks man!
Mateus: Man, this sucks! I wish you could try resending it again…I am re writing a bunch of PMS for people today to see if they will go through…And about starting strength and BB rows. I did not remember that but it sounds crushing! I will definitely give it a shot! I should re read that thing soon anyway to get back to doing everything correctly…in fact I just might…Thanks man, and I will check it out!
OG: Man, my back didn’t feel great with the rows, but as long as I keep the weight directly over the center of my feet, my spine is still smiling at me. If if comes off that lines it punches me right in the groin!
And I definitely want to try the rows like Mateus said, I think it could definitely be beneficial, maybe even as a separate exercise all together. Thanks so much for checking in!
Power GNP: You know the other day when you mentioned ART in your log I starting thinking i should give it a shot…I think i will definitely check it out, It can only help!You feeling better yet brother?
Good lifts as always man.
I just noticed that your dipping chain doesn’t have a back to it. I mean the ones I’ve used generally have a piece of leather around the back. I can’t imagine the bare chain is too comfortable against your back/spine, esp when you have so much weight hanging off it!
It must really dig in, then again maybe a leather one wouldn’t be strong enough to hold the weight??
Also re your back problems. Have you ever tried anything like pilates/yoga?? I used to think pilates was just soft girly stuff, but actually it has really helped my back issues.
Not saying it’s gonna cure you, as obviously you have a pretty bad pre-existing injury there, but maybe it could help manage the symptoms?? Personally, unlike foam rolling, I find things like pilates are easier to do in a class environment where an instructor can correct your posture etc if needed, tho’ with your busy schedual I dunno where you’d find time to fit that in!
Just a thought anyway.
Lift and Eat: Yeah man…well one day at a gym I was lifting at in the past, due to overuse the “S” clip on the chain and leather belt must have been straightening out…and when i clipped in to do dips, I must have been the straw that broke the camel’s back because I was in mid dip when the chain went and it almost hurt me pretty bad…Sooooo I went to the hardware store, bought 6’ of chain and a carabeiner (sp?) and that is what I use for all of that stuff now…
Smartest piece of gym equipment I ever bought! It took a little bit at first and was pretty uncomfortable, but much like anything else, in a little time it was like it was made for me…I just figure, if you are going to hang 300lb that close to your junk, it better be secure…
And I have thought about doing some yoga/pilates before, but the class schedule is not too conducive to my work, and I am more intimidated of being surrounded by 30lb soccer mom arse stuffed into 15lb spandex than I am of any terrorist! It must be one heck of a flesh bakery around to be producing to many muffin tops!
I am honestly thinking about going back to my Doc and seeing if he won’t clear me to go back to BJJ classes…rolling seems to help keep my lower lumbar in better condition…he is just worried about the pressure and pounding that my kidneys may take through take downs and having my + another full sized man’s weight compressing them…keep the jokes to yourselves…it is only gay if you make eye contact!
Anyway thanks for asking man, and for the great suggestions…
Today is all LAX ball rolling, muscle relaxers, contrast showers, stretching, and medicated comatose sleeping! Hopefully my dumb back will wise up and start listening to what i tell it to do!
Oh and I spent a lot of my travel time today re-writing a bunch of you PM’s that I tried sending but they seemed to have disappeared…hopefully now that I have removed all of the offensive pics of what Stcair20 was doing with those goats, hopefully they will go through this time…
I thought it was only gay if you pushed back?! Damn, I must be doing it wrong…
Thanks for the PM dude, went through this time - thanks for taking the time to re-send it, very much appreciated.
Alpha I know you’re training to beat those highly impressive PRs and therefore for strength right now, but I thought this might appeal to you:
It would be interesting to see how you score. I found this on Nate Green’s blog, and I know Martin Rooney is a top very well respected guy, especially in MMA. You may well already be aware of it anyway. I think it’s similar in a way to some of your inserts/extracts.
I’m going to give it a go in the next few days.
As ever, the log continues to be both entertaining and inspirational. I always look forward to reading it!
All the best with the back, I hope it clears up asap!
Alpha,
Thanks for the lacrosse ball idea. It’s really helping keep the knot in my back at bay. Along with ice packs.
Its worth a shot! Still got the headaches and neck pain, doctor decided I should get a precautionary CT scan (being proactive can’t hurt), that’ll be sometime next week hopefully.
Just curious, what do you have for a gym bag?
Adam F: I’m glad the PM went through, that was too much typing to do twice!
jhlrees: That looks awesome brother! As soon as I am done with this maxing out junk, and my back is being reasonable (The ab exercise they do there would just about cripple my back right now) than I will give this a shot and video tape it for you.
I can only imagine how shot your arms must be, even by the end of the pull ups! I am predicting a number over 150 though…but still, my arms will be killing me!
Great suggestion, thanks!
Dirty South Sanchez: Dude, it is the way! That is why you always see me rolling around on the ground like a really really fat guy trying to get up! It helps my back tremendously! Which, by the way, is feeling spectacular at the moment…I just hope it stays this way when I throw 600 pounds on it!
Power GnP: I am going to call around this weekend to try and find a better Chiro and ART guy thayt can hopefully crack me back into the shape of the living…
Oh and my gym bag is just one of those like little puma backpacks that has strings as the arm loops…It holds my chain, a stop watch, my chalk (where it also stays hidden between sets), my notebook (What…I love the movie, it comes everywhere with me), and my Biotest BCAAs…It replaced my “Hello Kitty ballistic satchel” about a year ago
hey those goats asked for it!
[quote]Power GnP: I am going to call around this weekend to try and find a better Chiro and ART guy thayt can hopefully crack me back into the shape of the living…
Oh and my gym bag is just one of those like little puma backpacks that has strings as the arm loops…It holds my chain, a stop watch, my chalk (where it also stays hidden between sets), my notebook (What…I love the movie, it comes everywhere with me), and my Biotest BCAAs…It replaced my “Hello Kitty ballistic satchel” about a year ago[/quote]
I bought a UA one yesterday…its pretty massive, so if I’m not on for a few days then I probably got lost inside. To be honest I kind of pictured you with a Hello Kitty pink camo fanny pack and capri pants, so I guess I wasn’t that far off track.
StClair: Easy man! I never said it was bad! Goats need sweet lovins too! Well, if ________ put up a training log, I know someone who is overdue…Just sayin’ I bet a lot of people would olive juice you if you did!
Power GnP: Oh no man, you were dead on, but I thought you meant what i carry my gear in! The Hello Kitty Pink Camo fanny pack holds my walkman rockin my Krisskross cassette while I wear my capris backward! The satchel that I carry is simply for my accessories…and it matches my toenail polish…
If my back continues to get better today than tomorrow might be a good day to try a squat/bench PR…
I think i have fleas…
you have an itch? lol
also meant to day, always good to catch up here. HI! 