DLicious Training Log 2009

Training
261

love the pumpkin-sounds like a ton of fun. good work on the presses. i’m seeing some improvement in just this short time on the weight and the definition in my shoulders. i think they might look pretty good when they aren’t hiding under my fluff layer.

sierra nevada…oh yeeah! the only good thing to come out of chico, ca i say. just kidding, i lived there for k-5th grade. the brewery is beautiful and has great food. not sure if you know, but the 2 founders started in their garage. they make at least 20 other brews but you can only find some of them, even as close as i am to them (100 miles) they have a kellerweis (i don’t like wheat but this one is good) bigfoot ale is 9.5%…ummmm! celebration ale comes in winter, you’ve probably seen that one.

oh, yeah, weights…not beer forum…:wink:

262

[quote]Cal Jones wrote:
Yeah. I messed up my right shoulder benching too heavy too often when I was in my early 20s. Physio I saw a few years later said it was a chronic injury, in so far as it would never be 100% again. I’m more careful with it now, I do a lot of broomstick dislocates during my warm-up, and if it gets cranky during my workout, I back off. It’s all crunchy inside but at least I have restored the ROM to almost normal.

Left shoulder started playing up a year ago so, not wanting a repeat of the problem, I read Shoulder Savers and started doing a lot of scap stuff. For the first couple of months of the year I did no benching or overhead work, just push-ups and a fuck load of rowing. It seems to have done the trick but, as with the othr shoulder, if it shows signs of getting worse, I back off.

Gritting my teeth and toughing it out was what made the first injury permanent.[/quote]

what a bummer on the shoulders. at least ur taking care of them. good luck! my right shoulder has some issues from years and years of playing tons of throwing sports as a kid. no fun.

=+) i’d love to get to try some log presses someday.

[quote]

That is a super Bear pumpkin! When you guys carve, you REALLY carve.

My pumpkin is unmolested. It will remain so. [/quote]

the farm grew pumpkins this year so we have HUNDREDS. lots of cool white and green ones too. i’ll attach a pic of the ET we carved for my 3 year old nephew who is OBSESSED with ET.

[quote]

sierra nevada…oh yeeah! the only good thing to come out of chico, ca i say. just kidding, i lived there for k-5th grade. the brewery is beautiful and has great food. not sure if you know, but the 2 founders started in their garage. they make at least 20 other brews but you can only find some of them, even as close as i am to them (100 miles) they have a kellerweis (i don’t like wheat but this one is good) bigfoot ale is 9.5%…ummmm! celebration ale comes in winter, you’ve probably seen that one.

oh, yeah, weights…not beer forum…:wink: [/quote]

yup i’ve tried the bigfoot and celebration ales. i would LOVE to try that kellerweis!! yum yum yum. i’ll have to see if bevmo carries it or anything.

good luck getting those sculpted shoulders!

the way i hold fat… i had shoulder definition when i was 30 lbs overweight. and arm veins. lol i carry hardly any fat in mah limbs. but the tummy’s a whole diff story. ohnoes!

263

so today was squats.

well the muscle that was super tight for my deadlift workout last week… which i generally referred to as “hammie” since i was too lazy to look it up but i think is actually THIS (abductor magnus maybe)… anyways it got SUPER tight during the heavy sets of squats.

i even made sure to roll it… and do lots of stretching and bw squatting first.

it got so damn tight i BARELY squeezed out 5 reps at 170. i’m bummed… but at least i hit the required reps.

i’m gonna roll the hell out of it the next couple days.

i decided since last weeks 155 x 20, 20 rdl’s about killed me that i’d slap an extra 20 lbs on there and try it again.

good lord. that was harder than long sled pulls. i was on the floor gasping for air after that second set. fuck.

workout (A2):

backsquat: 95 x 6; 115 x 5; 135 x 3; 150 x 3; 170 x 5
backsquat: 100 x 10, 10, 10, 10, 10
rdl: 175 x 20, 20

264

You are not human.

J/k!

Is this your own doing? And Why? :stuck_out_tongue:

265

[quote]mom-in-MD wrote:
You are not human.

J/k!

Is this your own doing? And Why? :P[/quote]

hola mamacita!

do you mean the workout?? i’m running 5/3/1… but you get a TON of freedom with the accessory work…so i tend to use stuff like that to get some conditioning in too. mostly cuz i’m too lazy to get out there and do sprints and hills multiple times a week. blush.

266

[quote]dejavued wrote:
so today was squats.

well the muscle that was super tight for my deadlift workout last week… which i generally referred to as “hammie” since i was too lazy to look it up but i think is actually THIS (abductor magnus maybe)… anyways it got SUPER tight during the heavy sets of squats.

i even made sure to roll it… and do lots of stretching and bw squatting first.

it got so damn tight i BARELY squeezed out 5 reps at 170. i’m bummed… but at least i hit the required reps. [/quote]

Right there with you on the roller! I had something similar happen to me while benching yesterday…something in my calf cramped up and wouldn’t let go. Distracting.

[quote]backsquat: 95 x 6; 115 x 5; 135 x 3; 150 x 3; 170 x 5
backsquat: 100 x 10, 10, 10, 10, 10
rdl: 175 x 20, 20 [/quote]

I gather the first two sets were warmup, and the last three were working sets. Its kind of cool to have an actual “program”.

267

[quote]dejavued wrote:
mom-in-MD wrote:
You are not human.

J/k!

Is this your own doing? And Why? :stuck_out_tongue:

hola mamacita!

do you mean the workout?? i’m running 5/3/1… but you get a TON of freedom with the accessory work… [/quote]

Good to know! It has my interest peaked for sure!

268

[quote]dejavued wrote:
snip but i think is actually THIS (abductor magnus maybe snip
[/quote]

Do you mean adductor magnus? Is it on the inside or outside of your thigh? The adductor (inside, going up into your groin) get’s tight on side sleepers because you tend to have one leg up bent up over the other one and it will tighten up in your sleep. If it’s that I have a stretch for you to do before you squat that should help :wink:

269

yeah… i didn’t run programs my first year and a half or so of strength training. which is ok if you can REALLY push yourself… but its just so much easier to find a program you can trust and not have to think too much about whether ur doing all that you can to progress every time you step in the gym. and oftentimes we don’t give ourselves the proper rest. or don’t use enough weight on sets. or whatever. having a program really helps with that. i wish i did this a year ago.

but on the other hand i needed the freedom and constant change to keep myself mentally involved that first year. now i’ve hit a point that i just want to get the best bang for my buck whenever i hit the gym…instead of that “need to make this fun/exciting” mentality i had for so long.

funny thing is that it’s still fun. and that’s what i didn’t get about “programs”…especially ones like this. there is lots of freedom. shit 5/3/1 is just a loading scheme. what exercises and accessory work and conditioning you do is totally the “freedom/fun” part. and you keep getting stronger with the main working sets. so life is good.

[quote]rcfromdb wrote:

Do you mean adductor magnus? Is it on the inside or outside of your thigh? The adductor (inside, going up into your groin) get’s tight on side sleepers because you tend to have one leg up bent up over the other one and it will tighten up in your sleep. If it’s that I have a stretch for you to do before you squat that should help ;)[/quote]

yup. musta been a typo. the THIS was a link but i guess this site doesn’t allow them.

hit me with the stretch please!

270

That’s funny – I’ve been training for 1 year and three months and I’m finally ready to dip my big toe into a program. We are travelling a similiar path!

271

[quote]kimbakimba wrote:
That’s funny – I’ve been training for 1 year and three months and I’m finally ready to dip my big toe into a program. We are travelling a similiar path![/quote]

twinsies!! although i’m closer to two years now i think.

workout:

bench press: 55 x 10; 75 x 6; 95 x 3; 110 x 3; 120 x 7 (PR)
bench press: 80 x 10, 10, 10, 10, 10
pendlay row: 135 x 8, 8 (PR)

i cut the rowing short since we’re going to go cut/load firewood for the next few hours and i needed to leave some gas in the tank. =+)

272

Oo congrats on the bench PR. I’d still be under that bar calling for help. What’s a pendlay row?

273

[quote]arachne12 wrote:
Oo congrats on the bench PR. I’d still be under that bar calling for help. What’s a pendlay row?[/quote]

x2

Although I prolly could get that bar off Arachne.

274

[quote]arachne12 wrote:
Oo congrats on the bench PR.[/quote]

yaaaaaay!!! woohoo!!

recommends spotter.

275

[quote]arachne12 wrote:
Oo congrats on the bench PR. I’d still be under that bar calling for help. What’s a pendlay row?[/quote]

thanks!

a pendlay row is a bent over bb row with a full deload at the bottom each time. so basically just not touch n go each rep.

cut a shitload of wood the last few days. tons of walking uphill holding wood, loading, unloading, chopping, etc. kept my heartrate nice and high for a bunch of hours.

next workout is not til saturday…unless i get called off of work tomorrow. time shall tell.

276

halloween morning workout. decided to combine deads and mp since i have to work tomorrow afternoon and will probably be hungover most of the morning.

kinda just did what i wanted with the accessory stuff. wanted to see if i could get 25 dl reps with my bodyweight on the bar. that was LONG.

i’m pretty happy with the mp’s since i spent a lot of hours making axe wounds (hehe) this week and yesterday tried a max set of pushups.

and i’m DAMNED STOKED on those deads. fuck yeah!

workout:

deadlift: 135 x 8; 185 x 5; 220 x 3; 250 x 3; 285 x 7 (PR)
deadlift: 135 x 25
military press: 55 x 8; 65 x 5; 70 x 3; 80 x 3; 90 x 7
military press: 55 x 13, 13, 13

time for a shitload of naughtiness and fun!!! i love halloween!!!

277

congrats on the pr!

pics plzkthx.

278

[quote]CBear84 wrote:
congrats on the pr! [/quote]

y tanks. i woulda been totally grumpy all day if i didn’t get those seven reps.

i’m hoping that puts me pretty close to the 350. i’ve got 2 months…should be plenty of time.

it definitely doesn’t help i’m having a beer as my pwo shake. we have no hot water atm and i’m waiting for mah old lady to get back from her run so we can go pick up some burgers and get a shower at the in laws.

[quote]
pics plzkthx.[/quote]

yes, ma’am. =+)

279

happy halloween- have a great one!

haaaa-just noticed the beer as your pwo shake…thank you deja for being my internet source of support when it comes to me not beating myself up over the alcohol!! :wink:

(hope that isn’t insulting!!)

280

Woah. Strong, strong day. Enjoy yourself some Halloween!