mon 1/30
warm up: usual BB moves plus rumble roller and band face pulls
bench - yay no pain today
135x20, 185x10, 225x5, 255x3, 285x1, (rev AVG) 335x3, 365x1,1, 335x3, 315x4.5
chain pushups/CSR
3x10, 1xDrop set
skullcrushers/rear delt flyes
3x10ish
stretch
First day with a training partner. It went very well. So nice to have handoffs on the bench. I wonder if that help prevent shoulder pain? My lockout blows. I see more rev band work in my future. Also, I may have been getting lazy with my work set volume because this was a lot more than I’m used to. We will see what the future holds recovery-wise.
[quote]AquaCruzer wrote:
It’s unfortunate about the shoulder pain, but good to hear that you had a pain free session today.[/quote]
And another one today!
Deadlifting is still ridiculous, I see. Good luck with that shoulder, man.
[quote]HeavyTriple wrote:
Deadlifting is still ridiculous, I see. Good luck with that shoulder, man.[/quote]
Thanks dude, I may need it.
wed 2/1
warm up: rumble roll, KB swing, lunge, GHR situps, calf raise
sumo GCB suspended GM
155,245x10, 335,425x5, 475,515x3, 475x5
cambered bar hack squat
135, (straps) 225,315x10, (belt) 405x15, (T&G): 405x21 oooo baby
stretch, rev STR prying
Last set of GMs was pretty ridiculous, particularly rep 4. It was a grinder and basically all glute. Hack squats were absurd. I’m going to have to massively increase my food intake if this keeps up. And it probably will. Milk and a row of oreos for dessert tonight should help.
Just a row of oreos???
Awesome lifting. I can see why your squat and pull are so insane.
[quote]grettiron wrote:
wed 2/1
warm up: rumble roll, KB swing, lunge, GHR situps, calf raise
sumo GCB suspended GM
155,245x10, 335,425x5, 475,515x3, 475x5
cambered bar hack squat
135, (straps) 225,315x10, (belt) 405x15, (T&G): 405x21 oooo baby
stretch, rev STR prying
Last set of GMs was pretty ridiculous, particularly rep 4. It was a grinder and basically all glute. Hack squats were absurd. I’m going to have to massively increase my food intake if this keeps up. And it probably will. Milk and a row of oreos for dessert tonight should help.[/quote]
i think everyone agrees with the food, milk and oreo statement. you do need to eat more anyway, you got dominated at the thai place lol. thanks again for subsidizing my weight gain!
Hey I’m working up to more than a row!
On a serious note, I have some buckwheat and chia seed coming so I will toast the buckwheat and put it in a shaker with some chia and just eat that stuff throughout the day (i.e. between meals). This worked pretty well last summer in keeping my energy up even after physical labor.
Also started taking Tumeric. Maybe that will help with joint inflammation? We will see.
And no problem scoops. It was good to see you guys again. Maybe next time more of us will hit PRs.
fri 2/3
warm up: upper usual, band face pulls
axle clean and press - clean once, press many
90x10, 180x5, (continental clean) 190x5, 200x5, 210x4
seated MP - to chin, wide grip, false grip
95x10+, 135,155x10, 175x7?, 135x15
pullup
MINIx10, LTx10, MINI+LTx5, 70x10
shoulder and arm stuff
stretch
First time with the axle and it went pretty well. Much easier on the joints and back than a BB clean and press. BW is 189… heading in the right direction. Squatting tomorrow morning and can’t wait to try out my new wraps!
Axle clean and press 210x4:
Nice to see your joints like you again
[quote]spar4tee wrote:
Nice to see your joints like you again[/quote]
Yeahhhhhhhh… they don’t really. I tried to do BB and DB floor pressing and my AC joint was like “hell no”. Right wrist and elbow still aren’t healed yet either but I found that wrapping a mini band really f-ing tight just below the elbow helps a lot with that particular pain. Just working around it ya know?
[quote]grettiron wrote:
[quote]spar4tee wrote:
Nice to see your joints like you again[/quote]
Yeahhhhhhhh… they don’t really. I tried to do BB and DB floor pressing and my AC joint was like “hell no”. Right wrist and elbow still aren’t healed yet either but I found that wrapping a mini band really f-ing tight just below the elbow helps a lot with that particular pain. Just working around it ya know?[/quote]
Word
Have you ever had an xray or MRI done?
[quote]spar4tee wrote:
Have you ever had an xray or MRI done?[/quote]
MRI a year or so ago. I have some arthritis in the right AC joint but nothing was seriously wrong.
sat 2/4
warm up: lower usual
squat to box
135,225,315,365x5, 425x3, (belt) 475,495x1, (Inzer wraps) 545x1,1, 565x1-ish, (belt only) 455x4,5
SLDL to pins
135,225,315,365,405x10
stretch
Massive increase in volume. Sadly the new wraps did not live up to my expectations. Might need to try a new wrap style because they are very stretchy. Not giving up on them yet. Had some help from my back spotter on 565. 455 down sets were great. Moar foooooood.
mon 2/6
warm up: rumble roller, cuban press, clean, mini band curls
bench - yay!
135x15, 185x10, 225x5, 275x3, 315x1, (rev AVG) 365x1,1,1, (bands off) 245x8
DB incline
45,55,65,75x10, 80,90x7, 55x10
CSR
superset
rotator and tri work
stretch
Today went much better than expected. 275 was almost easy so decided to get 315 again. Success and it’s a technical PR… no stalling and pretty smooth. My lockout continues to suck as all the reverse band sets were very slow at the top. Incline DB pressing was also surprising.
Now what changed? I’m taking an extra 2000mg of fish oil and also added in two scoops of turmeric (one in the morning one at night). The turmeric has had a pretty dramatic positive effect on my digestion and I’m thinking it also is helping inflammation in the shoulders. Awesome!
Awesome to see you had a pain free bench session! I’ll have to remember tumeric in case I get any joint pains in the future.
@AquaCruzer: it’s a pretty potent anti-inflammatory apparently. I was reading up on it today and am impressed.
tues 2/7
warm up: rumble roller/LAX ball, KB swings, calf raise, hip flexor stretch, hip thrust
sumo dl
225,315x5, 405x3, 495x1, (belt) 545x5 PR, 565x4 PR, 585x1
yoke walk
light, medium, heavy down and back, really fucking heavy x 4 steps, medium down and back twice
squat machine
10,10,20
seated calf raise
superset
stretch yo
Deadlift for reps today! Man that was hard. Weighed in at 188 again, so 565 was 3x. Activated some muscles in the abductor area that I never knew I had. Lost my balance backward just after locking out 585 which was disappointing but at least I got it.
545x5 and 565x4 PRs:
geezus, awesome pulling! It looks like you barely have to go down to reach the bar.
