10-8-09
OH press:
barx10
95x5
125x5
145x3
155x3
Incline DB: 65x3x8
DB row:
85x2x10
70x2x25
Wasn’t feelin it today.
[quote]BlackLabel wrote:
Mrodock: I was thinking close stance box squats? The pain seems to come when im deep in the hole, and im thinking they might take away that stress. Even though Wendler sais not to do them as a main lift, its only for one or two weeks. What do you think? And I will try and watch my bag, LOL
And goochadamg, it looks much better blown up, IMHO :)[/quote]
I would get as close to your regular squat as you can without feeling pain. If that is a close stance box squat for a couple of weeks, go with it. My guess is a close stance free squat without forcing your knees out would be better. But you’ll have to play it by ear. When I had groin pain I moved my stance in for a week, did a lot of soft tissue work and this stretch every night before bed: Rocking Groin Stretch - YouTube. After that I was just fine.
I believe the key is though not to do anything that results in pain. Hopefully deadlifting won’t bother it, but if it does you may have to do close stance for awhile and just stay really strict with your form.
Good luck!
10-9-09
DL:
155x5
245x3
295x3
335x3
355x3
Back extension:
bwx2x12
25x12
45x2x12
Didnt wanna go to heavy because of my groin. There was no pain, but it was still there, if that makes sense. Thanks Mrodock for the info.
As ridiculous as it might look you really might want to give this one a shot if you have a foam roller: Foam Rolling Adductors - YouTube
[quote]IronAbrams wrote:
As ridiculous as it might look you really might want to give this one a shot if you have a foam roller: Foam Rolling Adductors - YouTube
I dont have a foam roller, and it didnt really work with a tennis ball. Thanks anyway.
10-12-09
Bench: POR grip, paused
135x5
155x3
185x5
215x3
235x5
2-board:
225x4
245x3
Back down set, full ROM: 185x11
I hate fucking youtube, they took off my song. So nothing funny this week, just somethin from the tube. Anyway, the only thing I can really say is that on the 1st set of 2-board the board slipped and hit my face.
[quote]BlackLabel wrote:
IronAbrams wrote:
As ridiculous as it might look you really might want to give this one a shot if you have a foam roller: Foam Rolling Adductors - YouTube
I dont have a foam roller, and it didnt really work with a tennis ball. Thanks anyway.[/quote]
I have used a row of 4 tennis balls before.
You have very little arch resulting in very large ROM, I think you should work on your arching on the bench, that would probably also help your stability.
[quote]BlackLabel wrote:
Anyway, the only thing I can really say is that on the 1st set of 2-board the board slipped and hit my face.[/quote]
Put on an extra t-shirt, then put the board under the top t-shirt. Should hold the board in possition, save getting splinters on the old nips and save smashing yourself in the face with the board. Works a treat when ever Iv done board work
[quote]jonatan-shg wrote:
You have very little arch resulting in very large ROM, I think you should work on your arching on the bench, that would probably also help your stability.[/quote]
I didnt do it for long, but for 1 or 2 weeks I would put a 2-board under my back and then benched like that. It was kinda uncomfortable, so I might go ahead and get 2 foam rollers, one for recovery and cut the other one in half and bench over it.
Wadda ya think?
[quote]HitEmHard wrote:
BlackLabel wrote:
Anyway, the only thing I can really say is that on the 1st set of 2-board the board slipped and hit my face.
Put on an extra t-shirt, then put the board under the top t-shirt. Should hold the board in possition, save getting splinters on the old nips and save smashing yourself in the face with the board. Works a treat when ever Iv done board work[/quote]
Ok, I will do that next time I use boards, I definitly dont want that happening again, lol.
Tell me about it. Did it myself one and bust my lip lol. Havent done board work in a while might use it next training cycle.
[quote]HitEmHard wrote:
Tell me about it. Did it myself one and bust my lip lol. Havent done board work in a while might use it next training cycle.[/quote]
lol, yea it was pretty bad. It totally messed up the set, I think I chipped a tooth…
10-13-09
Didnt squat, the groin still isnt 100%. It was nagging me once I got over 225. I think with the rest of this week, and then my de-load I should be good to go. But I didnt let the day go to waste.
Power clean:
135x6
185x4
225x0
Stairs: 3x10- Fucking brutal
Then played about an hour of football.
After alot of thinking, ive decided I will join the wrestling team. I did a clinic today at my school, and had a blast. I think itll be a nice change of pace and ill get to learn some kick ass moves. Im gonna stick to 5/3/1 right now with no assistance other than BW stuff, and LOTS AND LOTS of conditioning. Im not gonna do much long distance running, mostly sprints and stairs.
Im gonna do some more research on what I should be doing for conditioning and get back to yall.
[quote]BlackLabel wrote:
jonatan-shg wrote:
You have very little arch resulting in very large ROM, I think you should work on your arching on the bench, that would probably also help your stability.
I didnt do it for long, but for 1 or 2 weeks I would put a 2-board under my back and then benched like that. It was kinda uncomfortable, so I might go ahead and get 2 foam rollers, one for recovery and cut the other one in half and bench over it.
Wadda ya think?[/quote]
Well, I just think you should get a tube, that fits you.
Maybe you should look at your setup, this is what I do. Bænk - YouTube
No lifting for thursday. Did stairs and had the final day of the wrestling clinic. Still not sure if I should do DL’s tomorrow or not. Well see.
10-16-09
OH press:
barx10
95x5
115x3
135x5
Secondly I did a circuit. It was 12 exercise’s, 25 reps a lift, my coach called it a “300 workout”. It was mostly BW shit, but we did do BB squat jumps and 135 lb. deadlifts. It took about 15 mins because we werent prepared for everything.
Followed this up with 15 stairs
DB bench:
55x5
85x5
100x6
Incline BB:
135x5
185x1
215x2
235x1
245x1- not counting the other sets, PR+ 40 lbs
Roman chair: 3x10
I was happy with the incline BB max, especially after all the stuff I did before, I think im good for 260. Finished with some curls w/ the bar.
Good luck on the wrestling. Take a look at some of Diesel Crews stuff, they did that Youtube thing on a kid they took from 145 to 170 in 14 months…
Also from what I can tell, you will definitely need to step up your grip routine as wrestling is all about hanging on to the other person
Also great job on the Incline PR, some serious weight
[quote]ALKoHoLiK wrote:
Good luck on the wrestling. Take a look at some of Diesel Crews stuff, they did that Youtube thing on a kid they took from 145 to 170 in 14 months…
Also from what I can tell, you will definitely need to step up your grip routine as wrestling is all about hanging on to the other person
Also great job on the Incline PR, some serious weight[/quote]
Thanks, but right now im failing a class. So this wrestling thing might not happen.
But im still looking forward to doing it, so thank you for the advice, I could use it right about now.
And thank you.