7-21-08
A. Goblet Squats
60X10
65X10
70X10
75X10
85X10X2
B. Single Leg Squats to platform @ knee level (5 pads)
BWX8X4
Just learning to balance myself well on these
C. Leg Lowering
BWX12X4
C2. Band adduction work (right leg)/Abduction work (left leg)
D. Barbell calf raises
135X20X3
Constant tension
Good session
Today is 135X4X5 on the shoulder press. I’ll get it easy.
7-22-08
Ah. . . Didn’t nail the 135X4X5 like I wanted to, but there’s always next week.
A. Shoulder Press
45X2
65X1
75X1
85X1
95X1
115X1
135X4
135X3
135X3F@4
*Here I felt like I could go for a fourth, but I was just being overconfident. That can’t hurt, though 
115X5
115X6
PRs: 115X5,115X6, 135X3X2, 135X4 I’d say that, considering my 1RM was 135 a little over a few weeks ago, this is great progress
B. Fat man row
BWX6
+10X8
+25X8,7,6
*+25 seems to be a good weight to work up to 4X8 with. . .
C1. Unilateral DB Curl
25X10,8,6,4F@5
C2. Band Pull Aparts
15X2
*I need to progress these, but my bands are weak-ass tension. I’lll do bent over laterals next time
D1. Lateral Raises
20X15,15,13,12
Volume PR
D2. Reverse Crunches
BWX15X4
Hellllllllllooooooooooooooooooooooo
I’m alone in this thread. Yayyyy
7-23-08
Did some GPP today. I figured DB swings would be counter productive because of the loaded flexion position that tends to occur at the bottom of the lift, so I opted for another tabata favorite: DB Thrusters.
I did the thrusters with a neutral pressing grip, with the dumbbells in the saggittal plane. Doh, anatomy stuff. I can’t help it.
Anyways. . .
Warmups
A. DB Swings
20lbs.X10
Almost lost balance with such a light weight
40lbs.X8
This is where I thought DB thrusters would be a better option. I didn’t feel anything, but the motion got me thinking about the lower back problems I’m trying to avoid.
B. DB Tabata Thrusters
20lbs.X20secondRoundsX8rounds
20seconds rest between each round
C. Prone internal rotations
10lbs.X15X2
D. Sand-digs
30secondsX3sets
It was good to be off my arse after a long day at work. . .
Looks like I’m making progress in the areas I want to. I’m maintaining my conditioning while I progress my strength, so things are looking good across the board.
My only issue right now is holding myself back appropriately in developing the core stability and hip flexibility I need to do Squats with little to no lower back issue involved.
7-24-08
A. Barbell Split Squats
135X8X4
These were hard, and I’m not feeling them properly in my hip. It’s tough to get glute medius involved in my left leg, and my right leg pretty much exclusively uses glute medius. I think I’m going to have to continue with the DB step ups. I need to buy a fucking foam roller
B. Lateral Lunges
60X12/side
75X12/side
100X12/side
C. SB Hyperextensions
BWX15X3
D. Leg lowering with arm movement
BWX15X4
I Remember a few weeks back the basic single leg dead bug was tough to do properly for 12 reps. Now I’m doing these with no lumbar movement. Good progress.
*These were supposed to be weighted planks, but I had no one to load the plates on my back so I had to improvise.
E. Loads of supine hip mobility and activation work
Good session
I’m going to do this for lower body training considering my back twinge problem. . …
Train up to an ATG single leg squat while I continue strengthen my core
-I can do a single leg squat hams at parallel already
Start doing front squats and barbell lunges as my two main exercises while I continue to strengthen my core. Go to 3) when I can do a full squat with neutral lumbar spine position
When I can do planks for 3X30s with +180 (4 plates) lbs., start doing wide stance box squats with 205~ for 8 sets of 3 on one day, and front squats for 4 sets of 6 on a the other day for lower body.
If things are looking solid and my form looks perfect, I’ll start doing heavy singles, a linear progression like 5X5s, or something heavier.
Throughout all of this I’m going to focus on loads of hip mobility stuff and some core strengthening every time I train.
My back is feeling better already. I don’t think this will set me back anymore than a few weeks, which is fine.
So it’s my birthday on the first of August, so I’ve treated myself to:
Stuard Mcgill’s back health book (forget the name, it’s ultimate something or another)
A perform better 36"X6"width foam roller
2 pairs of Nike Frees (one dark-one white)
I’ll probably get some cash on top of that, which I’m going to stock up on protein powder with.
Lol, my family thinks I’m crazy for wanting these things for my bday. Totally contrary to my past of the latest greatest video games and shit.
I guess running was a much cheaper sport than this, but it sucks in comparison IMO.
Wow, you’ve got quite the detailed log here. Good job trying to troubleshoot your hip troubles. Have you ever tried out the hip mobilization exercise Eric Cressey demonstrated in his First Person thread?
http://www.T-Nation.com/tmagnum/readTopic.do?id=2250861
I’ve had funky working hips myself and this stretch really helps.
The foam roller will definitely help too. Did you get the white or black one? The black one is one tough motha.
[quote]Doug Adams wrote:
Wow, you’ve got quite the detailed log here. Good job trying to troubleshoot your hip troubles. Have you ever tried out the hip mobilization exercise Eric Cressey demonstrated in his First Person thread?
http://www.T-Nation.com/tmagnum/readTopic.do?id=2250861
I’ve had funky working hips myself and this stretch really helps.
The foam roller will definitely help too. Did you get the white or black one? The black one is one tough motha. [/quote]
[quote]Doug Adams wrote:
Wow, you’ve got quite the detailed log here. Good job trying to troubleshoot your hip troubles. Have you ever tried out the hip mobilization exercise Eric Cressey demonstrated in his First Person thread?
http://www.T-Nation.com/tmagnum/readTopic.do?id=2250861
I’ve had funky working hips myself and this stretch really helps.
The foam roller will definitely help too. Did you get the white or black one? The black one is one tough motha. [/quote]
Thanks for the input, Doug!!
Do you mean the kneeling dynamic hip flexor mobilization thing? Yeah, I usually do that between sets on my first lift each session for 2 sets of 12 or so. My hip flexors are almost hypermobile nowadays, but I think it’s the posteromedial musculature of my left hip and overactive lateral structures in my right leg that are screwing me up in the big lifts. I also think that glute med (mostly) isn’t firing enough in my left leg, which is probably the culprit in my tweaked back from front squats. I probably go down too low on front squats to begin with (hams to calves), but I think the weak left glute med caused me to go for hip extension strength in my spinal erectors on the left side. That probably wasn’t enough kick to compensate, and there’s where the tweak occurred (left side lumbar spine).
I’ve been doing loads of clams to get my left glute med firing, and I’m going to foam roll my adductors like nuts when I get my foam roller. . .
On that note, I got this foam roller from Perform Better
http://www.performbetter.com/detail.aspx_Q_ID_E_4592_A_CategoryID_E_235
AHHH WTF??? IT’S ON SALE NOW. Damnit
lol.
If you haven’t foam rolled much, that Roller Plus is going to make you tap out if you do it right. On the plus side it’ll definitely help free up anything that’s binding.
Do you have any jumpstretch bands? If so, X-band walks are great to get those glutes firing right.
[quote]Doug Adams wrote:
If you haven’t foam rolled much, that Roller Plus is going to make you tap out if you do it right. On the plus side it’ll definitely help free up anything that’s binding.
Do you have any jumpstretch bands? If so, X-band walks are great to get those glutes firing right.[/quote]
Oh snap. . . I never thought of doing those, but I’ve seen them described a few times. I think Mike Boyle described an excellent X-band exercise where the arms are abducted to 90degrees. I’d really like to try that.
Hmmmm. . . I’m saving for a trip to Germany, so I’m a bit restricted $$ wise.
That in mind, is there any particular place you’d recommend I get some good-tension jump stretch bands from?
Doug, after you posted the link to the article discussion of Cressey’s program, I was reminded of the medium,medium,high,low volume protocol EC likes to use on a weekly basis.
I think I’m going to start doing this. . .
[quote]Flow wrote:
Doug, after you posted the link to the article discussion of Cressey’s program, I was reminded of the medium,medium,high,low volume protocol EC likes to use on a weekly basis.
I think I’m going to start doing this. . .[/quote]
It goes high,medium,highER, and low. The changes aren’t huge, only a set or rep here or there, but it does make a difference.
Either the jumpstretch band site (just google it) or elitefts.com
A lot of times the elite site has them on sale.
[quote]Doug Adams wrote:
Flow wrote:
Doug, after you posted the link to the article discussion of Cressey’s program, I was reminded of the medium,medium,high,low volume protocol EC likes to use on a weekly basis.
I think I’m going to start doing this. . .
It goes high,medium,highER, and low. The changes aren’t huge, only a set or rep here or there, but it does make a difference.
That in mind, is there any particular place you’d recommend I get some good-tension jump stretch bands from?
Either the jumpstretch band site (just google it) or elitefts.com
A lot of times the elite site has them on sale.
[/quote]
Alright, thanks
7-27-08
Friday night I left for a day and a half long camping trip. I think I totaled 11 miles of canoing and 8 miles of walking and climbing around the island for firewood. In light of the trip, I moved my entire training split back a day. I think I’ll benefit from the extra day of recovery.
Today was pullups, bench, tris, bis, side planks, and shrugs.
I skipped the pullups and shrugs due to lat and upper trap DOMS (lots of rowing, lol) but I did everything else and PRed on all of the exercises.
My weight the morning of when I left was 194.8. This morning I weighed 195.0. I guess protein bars, s’mores, and apples were enough to do the trick!!
Anyways, today’s session. . .
A. Bench Press
140X8X4
This was easy. The last set was good for twelve reps probably, but I’m really not doing this to hit some new PRs or anything. I’m just trying to queue my right tri to fire and get the form down solid. I may do a crazy high volume of triples with 135 next week, just because with less reps I’ll be able to focus a lot more on form and getting better at setting up.
B. Unilateral French Press
25X7X3
Volume PR
C. DB Curls
40X8,8,6,5
PR. . . I think
D. Side Planks
BWX45secondsX3
Good session today.
I’m going to start posting my weight every day.
7-28-08
195.4
7-29-08
Weight:195.0
This is fine, because I’m not going for all out weight gaining right now. I’m not squatting or deadlifting heavy, so I don’t think a load of kcal will be necessary for now. I’m at 3k~ a day. I eat breakfast, lunch, and dinner with snacks in between each and before bed. If I’m hungry or it’s been an intense day in the gym I’ll throw a second breakfast or dinner in on top of my peri-work out stuff.
I really wanted to get in the gym today. It went pretty smoothly, aside from a bit of a ding in my left quad during single leg squat attempts. Nothing serious, just going to rub it out and it’s not even affecting my walking.
A. Elevated DB Lunges
50lbs.X10X4
Hips are feeling very good.
B. Single Leg Squats to 1’ tall box
BWX5,2,3,3,3,2
I’m getting better at balancing these and staying tight throughout the movement. Also, the descent is getting slower with more practice and I’m not plopping down on the box or anything. I’m going to keep doing these until I get six sets of five reps, then I’ll start with the unassisted version. I’m looking to do that in 3 weeks at least.
C. Leg Lowering w/ arms across chest
BWX15X4
I think the 13th rep of the last set was questionable
D. Single Leg DB Calf Raises
50X10,10,10,8
I do these standing on top of the 1’ tall soapbox I use for single leg squatting
Things are looking better. I’m going to set up my lower body days like this now:
A. DB step-up / Lunge Variation
4-5X6-10reps
B. Single Leg Squats
6-8X2-5reps
(Optional). Swiss Ball Hyperextensions
1X20-30reps
C. Core work
4X8-20
D. Optional Calves
4X6-10 for Standing
5X15+ for Seated
I don’t think I’ll be let back in the T-Cell. This is fine. I’m dedicated to this stuff, and I can still read the higher-level lifters’ advice from the outside-in.
7-30-08
Weight:
Funny story, I went to weigh myself, so I went over to step on the scale. Well, the scale slipped and I fell down, breaking my right leg. BTW, I’m lying. I forgot to weigh myself this morning. Whatev
IN DA GYM
A. Shoulder Press
125X5X5
STRAIGHT UP MOTHA FUGIN OWNAGE!ONE1 Ya ya ya. Ok, this went well. The last rep of the last set was grueling. I’ll probably go for 130 5X5 next week. We’ll see.
B. Fat Man Row
BW+25X8X4
Oh well, let’s talk about how I said I wanted to build up to 4 sets of 8 with this weight. I just did that.
C1. DB Curls
25X10,10,5(WHATTHEMOTHERFUCKINGFUCK!?),6+3forced reps
C2. Slow leg lowering
10 seconds lowering, 10 seconds pause at bottom, 10 seconds raising = 1 rep
3sets of 2
D1. Lateral Raises
20X8,8,6
I sucked it up and didn’t use any body language. See how weak I really am?
D2. Bent Over Laterals
20X10,10,10
Wooo these are lame.
Today went moderately well. I need to focus more on being stable like a 2X4 on the fat man rows. Goooood session.
Time to go eat, eat, eat,ea,eta,eta,eta,e,eat,taeat
I just got done raping my entire body. My PB Foam Roller+ has arrived :).
Well some thigns that really responded:
-Gastrocs
-Piriformis/Glute med. on right and left sides
-TFL/IT band on both sides
-Scap adductors
Everything else just felt really good.
Woot
Also, I got Mcgill’s Ultimate Back Fitness book, and I’m 30 pages into the thing.
It’s. . . enlightening- to say the least.
Now, let me go back to resolving the ignorance I posses (slightly).
Later