Also, I’ll try and post a new dunk vid soon. Haven’t put one up in awhile.
Had to rush this due to time constraints, so drove to the gym, did some quick mobs, then-
Hangclean-135x3x5,165x3[kneeling jumps for 3 between each], 195x3x3 [ugly. Gonna stay here for a bit. Not being really loose didn’t help]
ATG’s-barx5,95x5,135x5,155x5,205x5,5*,3,3 [*As stated, have to walk out of the rack. Asked some dude if he’d spot me, and on the first rep he basically pushed me forward. I literally had to take a step and catch myself while yelling “Don’t touch”, haha. He proceded to try and grab me every rep despite my objections. Think I did 5, maybe 4, but either way this completely threw me off. Obviouly didn’t ask for a spot on subsequent sets. I’ll go for 215 next week.]
RFESS-bwx8, 40’sx2x8 [paused]
Leg curls-3x8 + Calves-3x8
All in all pretty good workout. I’m stronger than my numbers indicate, I’m just really being mindful of technique. No shitty reps. Think 235 for 5 is a good squat goal by the end of this month.
WTF is an RFESS?
[quote]scj119 wrote:
WTF is an RFESS?[/quote]
Haha, “rear foot elevated split squat”
Yesterday rode bike to the gym, shout around for a bit, foamroll, mobs
A1) weighted chins-pd-60x2x10,120x8,bwx6,+55x5,5,3,3
A2)DB bench-30’sx2x10,50’sx8,70’sx6,95’sx8,7,6,6
B1)DB row-50x?,85x3x10
B2) standing neutral db press-30x?,55x6,50x8,8
Circuit of ext rotations, rope pd’s & hammer curls-3x12
Ab circuit of obliques, crunches & atomic pushups-2x12
Pretty good workout. Had to do this on one medal so felt like my energy was fading, but otherwise alright. My laptop was stolen so gonna have to post from my phone til I get a new one.
Yesterday
Played ball for an hour and a half (and SUCKED), then
Powercleans-triples from 135-185 in 10lb increments
Paused atg squats- up to 155 3x5
I fucking hate hexagon plates.
What ever happened with the pinched nerve in your neck? What did it afftect and how much have you recovered? My dad had a pinched nerve in his neck. No idea what caused it, just randomly was there one day. I hate to say it but it basically ended his powerlifting. It’s been like two years now at least and he still cant fire his right pec or tricep completely. I sincerely hope you fare better.
[quote]csulli wrote:
What ever happened with the pinched nerve in your neck? What did it afftect and how much have you recovered? My dad had a pinched nerve in his neck. No idea what caused it, just randomly was there one day. I hate to say it but it basically ended his powerlifting. It’s been like two years now at least and he still cant fire his right pec or tricep completely. I sincerely hope you fare better.[/quote]
Sorry to hear about your pop. I never had it looked at, but I’m positive as to what happened. I couldn’t turn my head to the right without getting unbelievable pain shooting down my left arm and making my left thumb stiffen straight out (no shit), couldn’t lift my arm above my shoulder, all kinds of crazy shit. I’d say it took a good 3 months of consciously avoiding the area before I felt decent, but I’m honestly still dealing with it, and probably always will to a degree. There really doesn’t seem to be much I can do other than be careful, and staying on top of mobility work and foamrolling. Is your dad still active, or did it sideline him completely? Guess I shouldn’t bitch 'cause I can still workout at least. Thanks for stopping in bud. By the way, your “post average stress disorder” line in that other thread had me in stitches.
[quote]WhiteFlash wrote:
Sorry to hear about your pop. I never had it looked at, but I’m positive as to what happened. I couldn’t turn my head to the right without getting unbelievable pain shooting down my left arm and making my left thumb stiffen straight out (no shit), couldn’t lift my arm above my shoulder, all kinds of crazy shit. I’d say it took a good 3 months of consciously avoiding the area before I felt decent, but I’m honestly still dealing with it, and probably always will to a degree. There really doesn’t seem to be much I can do other than be careful, and staying on top of mobility work and foamrolling. Is your dad still active, or did it sideline him completely? Guess I shouldn’t bitch 'cause I can still workout at least. Thanks for stopping in bud. By the way, your “post average stress disorder” line in that other thread had me in stitches.[/quote]
Ya he still lifts. He just has a harder time with pressing. I told him to go the Dave Tate route and just turn into a bodybuilder. Nerve injuries are crazy.
^^^Yeah they are. Did he listen? That’s honestly probably not a bad idea. Get the barbell out of his hands, focus on higher rep work with db’s, machines and maybe bands, slow controlled movements, etc… That might be what he needs. Does he do any mobility stuff? Also, I have no personal experience but I’ve heard ART treatment is no joke. Maybe have him look into that.
[quote]WhiteFlash wrote:
^^^Yeah they are. Did he listen? That’s honestly probably not a bad idea. Get the barbell out of his hands, focus on higher rep work with db’s, machines and maybe bands, slow controlled movements, etc… That might be what he needs. Does he do any mobility stuff? Also, I have no personal experience but I’ve heard ART treatment is no joke. Maybe have him look into that. [/quote]
I’ll have to check out the ART stuff thanks. He is doing some mobility stuff yea. In fact it’s annoying going to the gym with him for the first 30 minutes of the workout cuz he spends the whole damn time warming up and stretching lol.
I’m glad to see that your lifts seem to be improving though. As long as you are moving in the right direction after injuries that is a great sign.
[quote]csulli wrote:
[quote]WhiteFlash wrote:
^^^Yeah they are. Did he listen? That’s honestly probably not a bad idea. Get the barbell out of his hands, focus on higher rep work with db’s, machines and maybe bands, slow controlled movements, etc… That might be what he needs. Does he do any mobility stuff? Also, I have no personal experience but I’ve heard ART treatment is no joke. Maybe have him look into that. [/quote]
I’ll have to check out the ART stuff thanks. He is doing some mobility stuff yea. In fact it’s annoying going to the gym with him for the first 30 minutes of the workout cuz he spends the whole damn time warming up and stretching lol.
I’m glad to see that your lifts seem to be improving though. As long as you are moving in the right direction after injuries that is a great sign.[/quote]
Haha, I’m right there with him. Does he have a mobility routine or just wing it? I do DeFranco’s upper mob stuff and sub a few things with some Cressey stuff. Takes 10 minutes or less.
Thanks man. It’s good to be in a decent groove and gain strength again, even if it is just retracing old steps. I’ma ride it til the wheels fall off then readjust.
Drank like a fish Saturday and slept like shit last night and payed for it today-
Rode bike to the gym, foamroll, mobs, hip flexor stretch, leg swings, then
Bench-barx2x15, 95x8, 135x6, 185x4, 215x5,5,4,4 [The first two sets felt better than last week, but I died immediately after. I’ll get 'em next week]
B1]TRX Rows-BLx8, SLx6, FEx4x12
B2]Paused inc db-40’sx8, 60’sx6, 80’sx8,8,7 [Improvement by two total reps]
TRX circuit of scarecrows, tri ext & curls- 3x12
Pallofs + Spiderman pushups-3x12
Pretty good workout. Shitty sleep and no stims had me draggin’, but still made small improvements over last week. Next week will be better.
Yesterday- rode bike, quick mobs, then-
Hangclean-135x3x5, 155x3, 185x5x3 (wanted to get more quality reps at a slightly lighter weight)
ATG’s- 95x5,135x5,155x5,185x3, 215x5,4,3,3
RFESS- bwx8, 40’sx8,8
Leg curl & seated calves superset- 3x8
Pretty good workout. Feel like I’m starting to hit a groove with the atg’s. 'bout time.
So woke up this morning about 2:30 with a gnarly ache, and within half an hour I was violently blowing it outta both ends. Tried water and gatorade, and they’d both come back immediately. This lasted til about 9 when I could finally halfway get back to sleep. Woke up again about noon, more water and more yakking. Lied back down til I got up about an hour ago.drank some gatorade a few minutes ago and am obviously hoping it stays down. Obviously not going to the gym today (missed work and class too), and will either roll through tomorrow or just pick back up Monday. Hopefully I can get some actual food down before the day’s out. On account of tossing my dinner I haven’t eaten in about 24 hours.
Still a li’l jacked up, but mostly back to normal. Thinking I’ma switch to Su/M/W/Th to circumnavigate work and school. Gonna grub and pound water ALL DAY and hopefully put back whatever I lost from the bug and be good to go manana.
Hey man, real sorry I still haven’t replied to your post. My life has been insanely busy. I just wanted to let you know that I greatly appreciated it though as I always enjoy hearing individual perspectives/ideas on training. When I get the moment I will properly respond to you (probably through a PM as I don’t wish to clutter your thread any further.)
[quote]krazykoukides wrote:
Hey man, real sorry I still haven’t replied to your post. My life has been insanely busy. I just wanted to let you know that I greatly appreciated it though as I always enjoy hearing individual perspectives/ideas on training. When I get the moment I will properly respond to you (probably through a PM as I don’t wish to clutter your thread any further.)[/quote]
No worries brother, hope I answered your questions. And, don’t worry about cluttering the thread either. That’s what these boards are supposed to be for. If you’re more comfortable with a pm though, I’ll be here. Be easy bud.
Rode bike to gym, foamroll, mobs, fire hydrants, leg swings, then-
Bench-barx2x15,95x8,135x6,185x4,210x5,5,4,4
B1]TRX rows- BLx8, SLx6, FEx4x12
B2]DB inc-35’sx8, 60’sx6, 80’sx8,6,5
TRX circuit of scarecrows, tri extensions and curls for 3x10
Pallofs + spidermans- 2x12
Felt like shit goin’ in, but it actually turned out pretty well. Whatever got me sucked, but I’ll make up what little I lost in the next week or two. I flare my elbows like no other when benching, but made a conscious effort to not necessarily tuck, but keep them in and lower more slowly and it worked pretty well. Legs manana.
Played ball for a li’l over an hour before doing legs.
Hangclean-135x5,165x3,185x5x3
ATG’s-135x5,155x5,185x3,205x5,3,3
Leg curls and calves superset
Ran out of time.
Not a good workout. Playing ball obviously got me a little tired, but squatting in basketball shoes really threw me off. There was a time, but that time is gone. Felt like I was dumping forward the whole time. Might still hoop sometimes before legs, just gotta make sure the Free’s are in the bag. Work, study and class from 8-9 mañana.
One of my best buddies has been working on a rig in Singapore for awhile, has been in town for a week and left back this morning, so we got really fucking drunk last night. I mean REALLY fucking drunk. Had a lot of shit to do today, so went to the gym on one meal and incredibly hungover.
A1)Weighted chins- +55x5,5,4,33
A2)db bench-90’sx8,8,7,6
B1)db rows-90’sx8,80’sx2x10
B2)db standing neutral mil-50’sx8,7,45’sx8
Circuit of ext rotations, rope pd’s&hammer curls-4x10-12
Ab circuit of atomic pushups, toe to bars and db side bends for 2 sets
For coming off that bug, still being legally drunk, having only eaten once and no stims, today went pretty damn well.