Today’s video (sorry for the lack of video the past two training sessions…Bill was late on Thursday, and half the team – including Bill, with the camera – was at the USPF NorCal meet Saturday).
Brad’s meet lifts:
Cliff’s meet lifts (his first meet):
So “Hoss” Cartwright was judging/commanding the bench? Cool. There’s a motivator.
[quote]DaCharmingAlbino wrote:
So “Hoss” Cartwright was judging/commanding the bench? Cool. There’s a motivator.[/quote]
Yup. SuperTraining is our sister gym, as it were. I’ve yet to go up there myself (promised the girlfriend I’d help her put up the Christmas tree yesterday, before I realized the team had a meet at the same time), but I hope to get up there soon, so I can feel even weaker than I already do being around all these strong guys and gals.
They’re having another meet there the middle of next year. I may make that my 2nd meet. We’ll see how training goes, and whether or not I succumb to the dark side (gear) after my first meet.
Damn you have some fine opportunities in front of you. And I agree 100% on what you said regarding bands vs. chains. Bands just suck, but damn they work. My last squat workout was the first one with bands instead of chains since sometime in the early summer. Bar weight was relatively light but damn the bands tore me up in 18,000 different ways.
Warmup: band rotator work, BW squats
Deadlift: 5@135
5@225
3@315
2@405
1@455 (PR)
MISS@465
MISS@425
MISS@405
Dropped to 225 to work on form
2x3@315, still focusing on form
Chain-suspended GMs with SSB (no handles): 4x5@200
GHR: 3x8
incline back extensions: 3x8@25
Foam rolling
Weight: 263
Lower back is absolutely killing me today. I can’t bend.
Good session
Last night’s video. The gym was really crowded, and my PR didn’t get recorded, sadly:
Nice PR, mcl. Looking good!
Warmup: internal, external band rotation work, pullaparts (hurt), dislocations (hurt), foam rolling, band tractions (felt great)
bench: 10@bar
10@95
5@135
3@135+50lbs chain
MISS@185+50c (as soon as I unlocked my arms, the weight dropped to my chest and I couldn’t move it. My right front delt was screaming, and my arm just wouldn’t support the weight)
3@145+50c (reps hurt, tried closer grip)
3@155+50c (reps hurt enough that I cried out on the last one. Took my own and Becky’s advice and just called it quits).
Spent some time spotting, but liftoffs really hurt too, to the point that I was having trouble handling Becky’s spots, so I asked Cliff to take over spotting.
Tried to find some other movements I could do that wouldn’t aggravate the shoulder…
1-arm DB rows: 10@55, 8@75, 8@95, 5@115
DB reverse flys: 10@15, 10@25. Couldn’t even get right arm parallel, so gave up on these.e
monster mini panora press: 3x15
Skullcrushers: 2x8@75. Had to quit these too, because I couldn’t lock out.
Tried rolling DB extensions, but couldn’t extend, and the rolling was aggravating things too.
My back was still fried from Tuesday, so decided to just pack it in rather than try any other back work.
I’m going to see Herb (my chiro) tomorrow morning, and have him look at it and hopefully explain why it’s getting worse rather than better with treatment.
I may back off pressing motions for a few weeks, if that’s what it’s going to take to get healthy. I’ll do other movements that’ll work my back and arms without hurting myself. Better now than closer to the meet.
Weight: 264
Take care of that shoulder! Little nags seem to be the blight of the 35+ crowd.
And I would take advice from Becky as well…
[quote]LittleStrick wrote:
Take care of that shoulder! Little nags seem to be the blight of the 35+ crowd.
And I would take advice from Becky as well…[/quote]
Amen.
Things I used to just ignore and heal in passing now are real drains. I’ve had to learn to pay attention now and heal up rather than let things drag on because as I’ve gotten older they just don’t go away if I ignore them.
Warmup: foam roller work, bw squats
Deadlift: 2x5@135
3@135 + quad micro mini
3@185 + quad mm
3x2@185 + quad mm
2x2@205 + quad mm
3x2@225 + quad mm
2@245 + quad mm
1@295 + quad mm
SSB squat to 16" box: 2@170, 3x5@170, 2x5@230
GHR 1x5
sled@7 plates x 1 long route
weight: 264
Today’s video:
Tomorrow begins a 1 week deload, and I’m going to take the next 4 weeks off from any pressing motions. Instead, I’ll be focusing on arm and back movements that protect my shoulder, and any rear delt work I can get away with that don’t hurt. So, lots of rows, pullthroughs, hammer curls, tricep presses, reverse flys, etc. Maybe this is nature’s way of helping me strengthen my bench at the top and from the chest. 
Good looking pull against the bands. Nice and crisp. Great work.
Deload week, plus the beginning of not doing any movements that’ll aggravate my shoulder.
Warmup: internal, external rotator cuff band work, pullaparts, rhomboid activation
Seated cable rows: 10@90, 5x10@140
facepulls: 5x10@50
monster mini panora press: 5x15
reverse DB flys: 15@15, 5x10@25
hammer curls: 5x10@35
purple band rhomboid work: 3x10
(the chiro suggested I work on my rhomboids to help with overall shoulder strength and protection.)
Weight: 264
Merry Christmas, mcl. Hope you all have a great one.
Thanks, LS! Same to you and yours!
Keeping things light.
Warmup: band internal/external rotator work, pullaparts, rhomboid work, BW squats
Deadlift: 5@135
Deadlift from 2" deficit: 5@185, 5@225, 5@275
Chain suspended SSB GMs: 5@bar, 5@bar, 5@130, 5@170, 5@200, 5@220
incl. hyper: 10@bw, 10@10, 10@20
Some kettlebell shoulder traction, and gentle stretching.
Weight: 262
And yes, we’re training tomorrow (Christmas Eve) morning. I’ll be doing more back, shoulder, and arm work.
good work buddy. I get to do DE lower with what will probably be a slight hangover tomorrow. Ah well…
MCL nice work.
Thats some really great training you’ve got going on. Quite a crew you roll with. You have no choice but to get strong as hell hanging out with them.