[quote]mmatt wrote:
[quote]AquaCruzer wrote:
@mmatt: haha thanks. My pressing is decent. You should teach me how to pull secksi man weights.[/quote]
Step 1: Have a wingspan way too big for your height.[/quote]
Thanks, I’ll be hanging from a pull up bar with over 9000 lbs.
Meh, wasn’t able to get in the final session for this week. Lots of errands had to be done. It’s no big deal since the missed session is the least important.
This week’s training looks like it’ll be a hoot and a half. lulz
Project Momentum - Week 2
Monday 1/9/12
Fire hydrants
Mountain climbers
Groiners
Band adduction/abduction
Hammie flossing
Hip flexors
Band pull aparts n dislocates
Shoulder tornadoes
Supple shoulderz
Lower back traction
Oly Squat
4x275 @7
4x295 @7.5
4x335 @9.5 went a bit too heavy, but still happy, this is prob a PR
4x315 @9.5
3x315 @11
Started warm ups with a low bar placement w/ the intention of low bar squatting, but things just weren’t clicking. So I opted to just oly squat. Was decent with the exception that I had a pain in the glute/high hammie area. Still happy to hit a PR of 4x335. If anything today’s squatting was more of a mental challenge than a physical one.
Bench press
Worked up to 225 then shut it down.
Meh, today’s TRAC report said to only go to my initial sets and to not go over my prescribed RPEs. I did both, mainly b/c I was being hard headed and didn’t think I had high total stress levels seeing as the past few days have been off days. Nonetheless today’s session was poor and now I know to listen to my TRAC report and be smart.
Definitely going for a nice walk tomorrow. Regarding mobility, I feel I need to work on my internal rotation. Hopefully that’ll help with my squat, as the bottom position hasn’t been feeling quite as strong as I would like.
Just checked the internal rotation of my legs ala:
I definitely need to work on my internal rotation, especially with my left leg. But I suspected this as of late.
I’ve totally felt the same pain in glute/high ham area. I found rolling on the golfballs right before and during squatting helped a lot.
[quote]mmatt wrote:
I’ve totally felt the same pain in glute/high ham area. I found rolling on the golfballs right before and during squatting helped a lot.[/quote]
Good to know. I’ll definitely give that a good try tomorrow. Thanks man!
I’ve been doing some research to fix my mobility woes. Everyday I’ll focus on a specific mwod to fix what is ailing me. Today is:
Project Momentum - Week 2
Tuesday 1/10/12
Daily mwod: hammie and calf flossing while trying to externally rotate, glute and calf rolling
Fire hydrants
Mountain climbers
Groiners
Band adduction/abduction
Hip flexors
Band pull aparts n dislocates
Shoulder tornadoes
2 ct Pause Deadlift
3x315 @7
3x345 @8 grip was an issue
3x375 @9 a PR of sorts
3x345 @8.5
3x345 @9
Overall I’m happy with how the pulls went. Hips could’ve been a bit lower, but it’s all good.
Bench press
4x225 @7
4x255 @8 felt heavy and slow
4x285 @9 almost an 8.5, probably a PR
4x265 @8.5
4x265 @8.5 if anything the set was made harder b/c my setup didn’t feel quite right
Happy with getting 4x285. My set up didn’t feel quite right. Wasn’t able to get as tight as I would’ve liked. During warm ups I was feeling light headed and unmotivated.
Front squat
4x245 @7 omg my abs were holding on for dear life
2x275 @? dafuq, it seems like my abs have gone into hiding
It’s been awhile since I’ve front squatted. Need to get more accustomed to using the clean grip. Leg strength wasn’t the issue today, it was my ab strength. I’m pretty surprised that my abs decided to sleep in today. Hopefully a few more sessions of front squatting will reawaken whatever is dormant.
Will definitely be stealing your idea of doing a daily mwod to address a different mobility issue each day!
Those deadlifts on the other hand I wont be stealing, they look too brutal for me to handle!
[quote]phlegms wrote:
Will definitely be stealing your idea of doing a daily mwod to address a different mobility issue each day!
Those deadlifts on the other hand I wont be stealing, they look too brutal for me to handle! [/quote]
The deadlifts are getting less brutal, but still quite brutal. Speaking of address mobility issues, here is what tomorrow’s focus will be:
How are u getting so strong WTF.
[quote]bugeishaAD wrote:
How are u getting so strong WTF.[/quote]
creatinez
@bug: riddle me this; how are you so handsome???
@jake_j_m: no whey man. I’m 100% natty
Today’s mwod didn’t seem to help my mobility woes. Hopefully tomorrow’s mwod will.
Slowly embracing your supple leopard I see! That guy is a rehab genius.
Those pauses be a bitch. Most of my Friday sessions consist of pause DLs and pause Squats. I feel like shit after lunges. I see your using TRAC too, how do you like it?
[quote]chazdaman wrote:
Those pauses be a bitch. Most of my Friday sessions consist of pause DLs and pause Squats. I feel like shit after lunges. I see your using TRAC too, how do you like it?[/quote]
Adding pauses to any of the powerlifts make them oh so awful, especially for pulls.
So far I’ve learned that I really should listen to my TRAC report. The one time it told me to ease up I ignored it b/c I was coming off 2 or 3 days of no lifting, but lo and behold I had to cut my session short.
Project Momentum - Week 2
Thursday 1/12/12
Daily mwod: hip loosification
Fire hydrants
Mountain climbers
Groiners
Band adduction/abduction
Hip flexors
Band pull aparts n dislocates
Shoulder tornadoes
Deadlift
4x365 @8
4x405 @9.5 I think this is a PR
Couldn’t get into a good enough starting position, so my form went to crap on the back down sets so I cut them short.
Lower back didn’t feel fully recovered. Seemed to lose my arch too quickly, as a result pulls felt more difficult than normal.
Pin press (chest level)
3x255 @8 felt heavier than it should’ve, plus my wrists/forearms felt weak
3x285 @9 felt lighter than the preceding set and wrists/forearms felt good. lost upper back tightness
3x265 @8.5
3x265 @9
Benching was decent. Forearms/wrists weren’t quite up to it, but pretty happy with the numbers I hit. I’ll definitely be icing and rolling the bothered areas tonight.
2 ct Pause Oly squat
3x275 @8
3x305 @9 a pretty easy 9 at that, feet kinda slid
3x285 @8.5 while in the hole felt like my left femur was about to pop out of rear like alien
3x285 @8.5
Squatting felt good. Had minimal pain. Noticed that my feet slid a bit when trying to create torque by externally rotating my legs. This happened when I deadlifted also. I may need to look into a pair of squatting shoes and wrestling shoes for pulling. That, or I just need a new pair of chucks, b/c the ones I have now are rather beat up.
Tomorrow’s mwod, more loosification and knee busting prevention:
[quote]AquaCruzer wrote:
[quote]chazdaman wrote:
Those pauses be a bitch. Most of my Friday sessions consist of pause DLs and pause Squats. I feel like shit after lunges. I see your using TRAC too, how do you like it?[/quote]
Adding pauses to any of the powerlifts make them oh so awful, especially for pulls.
So far I’ve learned that I really should listen to my TRAC report. The one time it told me to ease up I ignored it b/c I was coming off 2 or 3 days of no lifting, but lo and behold I had to cut my session short.[/quote]
Have you been using the Training Generator too? Just wondering how that does. I’m gonna try it out in a couple weeks.
[quote]chazdaman wrote:
Have you been using the Training Generator too? Just wondering how that does. I’m gonna try it out in a couple weeks.[/quote]
I haven’t come around to using it yet, but have been meaning to tinker around with it.
Project Momentum - Week 2
Friday 1/13/12
Daily mwod: super frog
Fire hydrants
Mountain climbers
Groiners
Band adduction/abduction
Hip flexors
Hammie flossing
Hip loosification
Band pull aparts n dislocates
Shoulder tornadoes
Floor press
3x245 @7
3x275 @8
3x295 @9 PR of sorts
3x275 @9
3x275 @8.5
Pressing was decent. Happy with how it went considering that my forearm/wrist was a bit iffy.
Snatch grip SLDL
6x275 @7
6x315 @8
6x345 @9 —> didn’t get the left strap on properly so grip sorta gave near the end of the set, this may be a PR
6x315 @9
6x315 @10
omg feels like my back is going to explode. Surprisingly my lats felt toasty.
Wrist/forearm felt worse while warming up for CG floor presses so instead I did this:
Biceps circuit: Fat Gripz BB drag curls —> DB hammer curls —> band hammer curls
Basically did whatever it took to feel like I burst a bicep