Anytime's Come Back

Training Training Logs
281

I own a franchise gym, hense my avatar name, but I’m currently on bail for some ridiculous charges, and the condition’s of my bail are basicaly house arrest, so I train in my garage :slight_smile: I own half a million dollars worth of stae of the art equipment, and I’m in my garage with a handfull of bent, broken, rusted, and home made equipment, but I’ve never had more fun, or made better improvements.

A page or two back, I put up some pic’s of my garage gym, and some of my home made eqwuipment, I am a welder by trade so this helps. I actually asked my wife to take some pic’s of our franchise gym, so I could post them here, and I’ll get that done in the next couple days. When I first opened 5yrs ago, I purchased 480 thousand dollars of brand new Natilus Equipment, but I’ve added a bunch of different stuff since than. I do find it ironic, that all the equipment I have at home, is stuff that guys complained about, DBs that were loose, BB that were bent, so I bought them new stuff, and brought, what they said was broken home.

Now I’m making better gains with the stuff they refused to use, while they have the new stuff, and still aren’t making any gains. Thats my point, guys get to hung up on equipment, but it dosen’t matter, it’s your desire that matter’s. I’ve gotten bigger and stronger in jail before, when all I had was pillow case’s full of bagged water, and other inmates as resistance. Guys need to stop looking for training tools to make them bigger and stronger, and look inside themselves. Done

282

Pic of my first gym, about a week before opening, I’ve since moved to a bigger location, and added equipment, but this is the only pic I have at preesent. My wife will get some updatted pic’s

283

Log’s lookin awesome as always. Love the Alpha quotes.

284

2592×1936 1.37 MB

A couple pic’s of where I’m training now, even though I still own the above, LOL, Life is life, just be greatefull you are healthy enough to train

285

2592×1936 1.32 MB

One morew action shot, having fun in my geeerage, check out my fosil of a trap bar, I’ve been dragging it around with me since the late 80s, when I started training in my parents dirt floor basement. Life is good as long as your lifting, bag of chalk also, as long as you have the essentials you can train anywhere, oh, and Anytime !

286

Monday Dec. 2/13 deadlift cycle week 2, day 2 - Sumo deadlift 6x3@80% based off 1RM@405
Sumo deads
135x10
225x10
315x5
325x6x3
kirk row - 225x10x5sec pause
upright row - 135x10 + high pull x 10 trying to get some work in for traps, while I’m unloading the bar

Trap bar
310x60 - wave training 10 reps - 6reps - 4reps - 3 cycles through equals 60 reps

Box squat
135x10
225x10
315x5
350x5 ( added belt)
385x3
385x3
385x3
315x10
225x10

Up until last week, I’d never done a sumo deadlift in my life, but they’re quickly becomming my strongest lift, next week I’m going to up my training percentage to match my regular deads, and I think they’ll move ahead of those even at some point. The way I’m built I guess, it feels like I’m cheating, doing sumo’s, it only feels like half a lift.

Anyway the rest of the workout was all about working my hips and ass, I lost my ass, after my injury, and following layoff. I was suposed to be doing DB lunges for my third exercise, but box squats felt lik a better fit. These were old school box squats, with a 3 sec pause on the box, and my knee’s behind my ankles, when I’m on the box, feet way out in front. This puts all the focus on my hips, and ass, using this as my third exercise made it difficult, but difficult builds muscles. Gotta love it. Latter

287

Tuesday Dec. 3/13 - Easy bench day, autureg, ramping in 8s
Bench-----Bent over BB row
135x20-------115x20
225x8--------175x20
250x8--------205x20, My tendinitus or what ever it is, started flaring up, so stayed at 250
250x8--------205x20
250x8--------205x20
250x8--------205x20
250x8--------205x20
250x8--------205x20
latterals---------Strict military(unsuported) left shoulder’s feeling good enough to try real military’s
25x20--------135x10
25x20--------135x9
25x20--------135x8
25x20---------135x7
25x20---------135x6
25x20---------135x5
10x35----------95x4, and a bunch of half reps
Front plate raise’s
25lb plate x 100 reps

Old school combo, of Bench, supersetted with Bent over Rows, I didn’t feel like doing face pulls today, did a bunch the other day with incline. I used the 4ft bar to do rows with, so the grip was narrow, kept these real strict, no bounce, because I’m deadlifting 3x a week right now. My left bicep elbow thing flared up, so kept the weight light on bench, and grabed some volume. I have a rebuilt left shoulder, from a bar fight years ago, it only bother’s me on unsuported military, it’s weird, if I lean against a suport, even 80 degree’s, and tuck my shoulder blades down my shoulder doesn’t bother me, only unsuported, but I want to do some, so I pre exhausted with latteral’s and went straight to military, seemed good, shoulder’s were pumped, going to keep this workout like this for awhile. Thats it thats all. Latter

I hope this tendinitus thing with my left elbow clear’s up, and I’m open to any sugestion’s, if anyone’s had this before, it only hurts with bench, nothing else, weird. Thanks

288

This is extremely basic, but have you ever tried wearing an elbow sleeve or get any kind of compression on it?

Rehband makes a good elbow sleeve of course: http://www.jackalsgym.com/store.aspx?prod_id=RH-ES2

There are also these from Mark Bell: http://www.howmuchyabench.net/store#!/~/product/category=7084234&id=20511300

Those you wear just below the elbow to compress the tendons leading up to it and alleviate pain and help them stay warmed up.

It’s not much of a fix, but it’s the first thing that sprang to mind if you’re not already wearing something around your elbow.

289

I’ve tried a sleeve, a couple weeks ago, when I hit the 315 for some reps to wrap up my bench cycle. I was in tremendous pain, at the time I had a neopren sleeve, cheep one, and half way through the workout I came in, and got my wife to wrap it tight with a real tensor wrap, I couldn’t bend my arm with out the extra weight of the bar. It still hurt, but I got the workout done, and knew the cyce was over. I figured I’d been doing way to much curling.

Anyway I stopped benching, and curling all togeather for two weeks, and it hasn’t been bothering me, so I atempted a light bench workout yesterday, It started hurting at 225, it’s weird because it dosen’t hurt during anyother exercise just bench. I can do incline press, and I can do dips, I can do all my pulling exercises, nothing bother’s it, just flat bench. I’ll try and order a better sleeve, but I’m just going to have to strop benching for awhile longer, because if I agravate it to much, it will start to effect my incline, and dips, then I’ll be screwed.

I’ll have to work aroound it for awhile, and hope it clears up., Anyway thanks Csulli, I know you’ve had a similar injury, I hope it goes away. I’d like to here how your’s ended up, if it finaly went away or not. latter

290

Wedsday Dec. 4/13, Deadlift cycle, week 2, day 3 - Deficit dealift 6x5@80% - 80% of 435 = 350
Deficit deads------leg raises
135x10------------mex15
225x5--------------mex15
315x5-------------mex15
350x5x6----------bunch of leg raises, no belt for anything, last two reps of last two sets were a grind

suspended goodmorning--------------suit case hack squats ( pic below)
155x5------------115x20
155x5-----------115x20
155x5-----------115x20
155x5------------115x20
155x5-------------115x20 No belt on anything to day, Nice

One of them days, the workout was good, just boring, these are the workouts you have to put in to get strong, lots of sub-max lifting. The deficit deads are my favorite, because I can really load up my hams, 2 1/2 inch deficit, plus another inch, because I have octogone plates, but I actually feel stronger somtimes with a deficit, because my hamstrings are loaded, no belt today, it was questionable the last two sets, could have had a belt, but I made it through. Suspended goodmornings, getting better at these, really getting a pop out of my hips, and now I’ve found an exercise to nuke my quads, that dosen’t bother my low back, suitcase hack squats, I’ll call them, pics below, sets of 20 was just nuking my quads, this is my new pet exercise, I’ve been looking for somthing since I don’t have a leg ext. or hack squat machine, to isolate my quads. Now I have this, all, and all a good day. Latter

291


I’ll call this suit case hack squats, I’ve never felt comfortable doing BB hack squats, but somehow came up withis this morning, and it works awesome to nuks my quads, without hitting my lower back, new favorite exercise. The bar was set up from doing reows yesterday, and I’ve done rows in the past holding the plates - suitcase rows, so I tried it with hack squts and it was awesome. latter

292

^^^^I stand on a deficit, and go down till the bar touches the back of my ankles, than explode up, squeezing my quads, I did them today with my feet and knee’s togeather, and it fried my teardrop, and inner quad. Love it. Latter

293

I feel the same way sometimes with deficit deads

294

Imagine showing up at a meet, with a two inch box you wanted to deadlift off of, LOL, I wonder if thats considered cheating, "Honestly I’m stronger from the deficit’’ you might get some strange looks, haha

295

I’ve been bitching and moaning about my shoulder’s not growing, I’ve been back 6mths and all my lifts are up, but I can’t get that round look in my shoulder’s. here’s the thing I have a yearning for a 500lb squat again, I know if I get back there, I’ll be back in the ball park with all my lifts, so I’ve been making that a priority, doing heavy legs 3x week, but I haven’t been making my shoulder’s a priority, I’m just bitching alot.

Right now I’m 110% happy with my 3 leg workouts a week, and I have two solid upper body days I’m happy with. One is incline press based on %, and the other is a high rep bench day, but I’ve been kind of lost on my third upper body day. So I’m just going to go out to the gym once a week, on my third upper body day (last training day of the week) and nuke my shoulder’s, like some hormone fueled teenage BBing champ.

No program, nothing written down, just 45min of shoulder anillation. I’m sick of pissing around, and the way I’m built, I have dominate tri’s and chest, it’s almost impossible to pump up my shoulder’s with pressing, so we’re just going to pretend to be a BBer for one day a week, and see how that works. I’m heading to the gym now to try it out. All fired up and no whaere to go :slight_smile:

296

Thursday Dec, 5/13 Shoulder day BBing style

Shoulder circut ( all seated)
rear latteral - side latteral - arnold press ( one to the other not putting weight down)
25x 10 - 10 -10
25x 10 - 10 - 10
25x 10 - 10 - 10
25x 8 - 8 - 8 ( shoulder’s already burning)
25x 6 - 6 - 6
20x 10- 10- 10

Up right row ---- hang high pull ( one to the other not putting weight down)
95x 10 - 10
135x 8 - 8
135x 8 - 8
135x 6 - 6
115x 10 - 10 starting to become a grip exercise as well, shoulder’s are burning
95x 20 ( just upright rows, this time)

Circut
standing side latterals - TRX facepull - dips
25x20 - mex20 - mex20
25x15 - mex15 - mex15
25x10 - mex10 - mex10 (These were completely continous first set to last, no rest)

I think all and all, this workout won’t stress my body to much, the heaviest weight I used the whole workout was 135, but my shoulder’s were completely wrecked. See how it goes. Latter

297

Hey Jake , looking solid man you can see the hard work, your a solid 260. I know there is a meet upcoming in april in Cornwall that I want to enter, I don’t know them personally, if your in touch with Nera and those guys they may have good insight on how to get you a meet and make it recognized. Willy showed me general progression similar to 531 to hit my deadlift at 405 when I was really young, that was at the merivale Y.

Wish I would have stayed at that gym but life happens. My buddy Charbs is training with them now I use to play hockey with Charbs, he came in second at some crossfit comp they put on, very nice build he has for lifting. I found the link for the comp on this site it has the registration form and all.
http://www.canadianpowerliftingfederation.com/meets/

Bruce Millward email: sales@rescindx.ca (905) 877-8608 They list this guy as the coordinator, and to email him about questions. Look forward to watching you progress with lifting. I’ll have to ask you for some bench programming help soon, gonna deload the next 2 days and recalculate 531 and try that 100 rep challenge with 10 rep max, thing you were talking about.

298

Thanks Jlabs, somehow I forgot you were from Otawa, anyway we’ll keep in touch, and I’ll let you know about this PLing thing I’m working on. There’s been a BBing show here in Coburg for the last 5yrs or so, and it’s grown into quite a big deal. Last year it became a OPA Qualifier, could have the letter’s wrong, but it’s the biggest fed in ON. BBing, and they’re getting 5 thousand or so people comming out to it.

The orginizer is a good friend of mine, and wants ne to do some sort of PLing thing along side of it. I’ve only been holding off trying to deal with my legal problems first, and thats comming to a head this Jan, so hopefully by next fall (sept) when they do they’re next show, I can have somthing togeather. I’ll contact the people above see what they say. I was hoping Nera could come down, and do some sort of demo, just not enough hours in the day somtimes, to keep up with everything I have going on somtimes :slight_smile:

Goodluck with everything, and let me know when you start the bench cycle. I’ll let you know what all I did when I used that system for my bench. Latter

299

please run a few cycles to fill out and enter the 275 class and come in with a stupid total

300

Haha, I’m obviously not adverse to using a little gear, and the fact that I’m on TRT already, means, I really have no reasons not to, but I have my own reasoning with gear. I believe that the bigger the natural base you have before you introduce gear, the less you’ll need, and the further it will take you. I do have alot of expieance in this area, with myself, and with guys I’ve trained.

Bringing gear in to soon, will limit where it will take you, and how much you’ll eventually have to do to get to the high levels, my beliefs ! So, I know I’m capable of 1500 natural, I’ve been there before, and it’s on the outer limit of my natural capabilities. I’ve been back training 6mths, and I think, 1500 is doable within a year, year and half on the outside. At that point, you’ll probably see me add some gear in, and I’ll be honest at that time.

The great part is, if I stay on this path, the jump from 1500 to 1800 shouldn’t take any huge cycle’s, reasonable cycles like 500 test, and 250 tren a week, where I don’t have to worry about my health, and when I come off the gear, I shouldn’t really loose to much strength. I know nobody wants to here - Slow and steady, but those are the facts, and that I do have alot of kids I work with, and have worked with. Both through the gym, the addiction groups, and the abusued kids, so I don’t want to be the guy that says one thing, and does another.

The great part to keep in mind Chobbs is I’m not a big boned guy, my wrists, ankles, and even waist, remain small. I started out at 170, and thats what my dad still weighs, so seeing me get to 1500 natural, and gaining the weight I have. Might piss you off, but should motivate you, since were built so similar. Anyway thats my journey, everyone else is on they’re own journey. I’m not in a place to judge, with the life I’ve led. PR’s to all. Latter