Awesome squats! The reverse band SSB GMs sounds awful.
Sucks about your shoulder, but I’ve found that OHPing seems to do wonders for my shoulder/elbow health.
squats looking good!
Thanks guys, it was a lot of fun.
tues 3/27
warm up: rumble roll, clean, cuban press, AVG traction
suspended OHP - against mini bands
55,105x10, 145x4,4,5,4
pullup
BWx10,10, 45,70x5, 90,100x3
Bicep agony.
Started the overhead press from the chains, just touching the shoulders. The bands were awesome in that it finally showed me how to engage my back to finish the lift. So from a technique standpoint, awesome exercise. However, my biceps ached so goddamn badly I couldn’t do anything else. I tried a whole bunch of random shit to try and stop the pain but nothing worked. Maybe a more thorough warm up would help? I will try these once more but with an extended warm up and see if it still hurts.
fri 3/30
warm up: tons of rumble roll, KB swing, calf raise, GHR situp, lunge
power clean - from the floor each rep
135,155,185x5, 225x3,4,5, high pull: 245xShit ton
SSB conv dl
155,245x10, 335x8,7
calf raise
superset
vertical leg press
3x10+
stretch like whoa
Kind of a mediocre day. SSB deads felt pretty good though… go so ridiculously tight in the hole I thought something was gonna slip out. Good times. Both ankles are kind of iffy for some reason. The right one has a good reason but the left one doesn’t.
sat 3/31
warm up: rumble roll, lots of band traction
jerk - from rack
95,135x10, 185,205x5, 235x3 PR, 245x1, 195x10
more traction
superset
CG bench - against doubled monster minis
45,135,135x8, 155x7
arm stuff
rotator work and more traction
stretch
Today was nice! Lifted with my training partner again (looks like we’ll only be able to do Saturdays). Jerks went pretty well… might have been able to double 245 but I held my breath too long at the top of the first rep and started fading pretty fast. I think good hand-offs are critical for benching without injuring the shoulders. Also, reps against bands is pretty awesome, and CG benching is easy on the shoulders. MOAR CG!
For the OHP against minis, I think in the future I will stick to 8+ reps and that might also help mitigate bicep pain.
Great work man. Have u tried lax ball rolling your biceps? Also doing shoulder traction work and twisting your wrists different ways will help stretch out your whole forearm and bicep/tricep.
[quote]pbclax1 wrote:
Great work man. Have u tried lax ball rolling your biceps? Also doing shoulder traction work and twisting your wrists different ways will help stretch out your whole forearm and bicep/tricep.[/quote]
I’ve been rumble-rolling the bicep. Generally when I do the traction, I’ll move around all over the place until I find a position that pulls at the biceps, then I’ll crank down real hard. Stupid biceps. Actually today I was doing a sleeper-like stretch for the rotators then had the idea to dig into the rear delt area with my fingers during the stretch. It instantly relieved a lot of tension so I think I’ll keep poking around.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Great work man. Have u tried lax ball rolling your biceps? Also doing shoulder traction work and twisting your wrists different ways will help stretch out your whole forearm and bicep/tricep.[/quote]
I’ve been rumble-rolling the bicep. Generally when I do the traction, I’ll move around all over the place until I find a position that pulls at the biceps, then I’ll crank down real hard. Stupid biceps. Actually today I was doing a sleeper-like stretch for the rotators then had the idea to dig into the rear delt area with my fingers during the stretch. It instantly relieved a lot of tension so I think I’ll keep poking around. [/quote]
Ah, gotcha. Ive really liked the lax ball cause you can really dig into the biceps and find those little spots that relieve alot of tension.
[quote]pbclax1 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Great work man. Have u tried lax ball rolling your biceps? Also doing shoulder traction work and twisting your wrists different ways will help stretch out your whole forearm and bicep/tricep.[/quote]
I’ve been rumble-rolling the bicep. Generally when I do the traction, I’ll move around all over the place until I find a position that pulls at the biceps, then I’ll crank down real hard. Stupid biceps. Actually today I was doing a sleeper-like stretch for the rotators then had the idea to dig into the rear delt area with my fingers during the stretch. It instantly relieved a lot of tension so I think I’ll keep poking around. [/quote]
Ah, gotcha. Ive really liked the lax ball cause you can really dig into the biceps and find those little spots that relieve alot of tension. [/quote]
I lost mine 
gotta get a new one.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Great work man. Have u tried lax ball rolling your biceps? Also doing shoulder traction work and twisting your wrists different ways will help stretch out your whole forearm and bicep/tricep.[/quote]
I’ve been rumble-rolling the bicep. Generally when I do the traction, I’ll move around all over the place until I find a position that pulls at the biceps, then I’ll crank down real hard. Stupid biceps. Actually today I was doing a sleeper-like stretch for the rotators then had the idea to dig into the rear delt area with my fingers during the stretch. It instantly relieved a lot of tension so I think I’ll keep poking around. [/quote]
Ah, gotcha. Ive really liked the lax ball cause you can really dig into the biceps and find those little spots that relieve alot of tension. [/quote]
I lost mine gotta get a new one. [/quote]
Lol, thats the benefit of playing lacrosse, i have like 40 LOL 
mon 4/2
warm up: rumble roll, KB swing, STR hip flexor stretch, GHR situps
GCB Anderson “squat” - set the bar pretty low but ended up basically deadlifting it
155,245x10, 335x8, (belt) 385x5, 425x5,5, GCB squat: 245,335x10+
SLDL to mats - bar on 3 mats ~2.5-3" off the floor
135,225,315x10, (belt) 405x10
rev hyper/sissy goblet squat
3x15+
stretch
Tried out the suspended GCB lift but wanted to make it more like a squat. Hips naturally started pretty high and it felt exactly like a deadlift. Don’t get me wrong, it was great, just not 100% a squat. Though there was some pretty huge quad involvement. Did 2 down sets of walked-out squats nice and deep and they felt awesome. Think I’m getting better at controlling my descent. SLDLs were very nice as well.
Pretty good lifting day but really shitty everything else day. 90% sure I’m going to quit on the PhD for at least 5-10 years and go get a real job and finally get married.
Suspended squats, you decide what it is:
Nice squatting/DLing haha.
I had no idea you were pursuing a PhD. Do you mind me asking what you were getting a PhD in?
[quote]AquaCruzer wrote:
Nice squatting/DLing haha.
I had no idea you were pursuing a PhD. Do you mind me asking what you were getting a PhD in?[/quote]
Mechanical engineering. The degree is only going to be worth it in a very narrow set of circumstances. And really, when faced with 2 more years of a thankless miserable lonely slog of a dissertation that probably won’t amount to anything meaningful… well you have to ask if it’s worth it. Especially when the alternative is starting a real life with the woman of your dreams and just compromising on your career goals slightly (and what if your career goals were misguided in the first place?). There is the issue of effectively taking 4 years to complete an MS, but I’d rather write off 2 years as a mistake, now, than realize in another 2 years that the last 4 years were a mistake. Guess that more than answers your question but there’s a lot on my mind right now.
sorry to hear, but like you said, atleast you realise that now instead of another 2 years down the road. so does this mean you will be moving back east sometime soon? i think we’d like to come up again pretty soon.
[quote]grettiron wrote:
[quote]AquaCruzer wrote:
Nice squatting/DLing haha.
I had no idea you were pursuing a PhD. Do you mind me asking what you were getting a PhD in?[/quote]
Mechanical engineering. The degree is only going to be worth it in a very narrow set of circumstances. And really, when faced with 2 more years of a thankless miserable lonely slog of a dissertation that probably won’t amount to anything meaningful… well you have to ask if it’s worth it. Especially when the alternative is starting a real life with the woman of your dreams and just compromising on your career goals slightly (and what if your career goals were misguided in the first place?). There is the issue of effectively taking 4 years to complete an MS, but I’d rather write off 2 years as a mistake, now, than realize in another 2 years that the last 4 years were a mistake. Guess that more than answers your question but there’s a lot on my mind right now.[/quote]
No worries man. Engineering is one of those fields where a doctorate is overkill unless you plan on becoming a professor. So I can’t say I disagree with what you’re thinking.
It’s pretty cool to find out that you’ve been pursuing a doctorate while still being able to lift and hit some kick ass PRs. Makes me feel better about getting a doctorate and still lifting.
[quote]2-SCOOPS wrote:
sorry to hear, but like you said, atleast you realise that now instead of another 2 years down the road. so does this mean you will be moving back east sometime soon? i think we’d like to come up again pretty soon.[/quote]
Yeah not sure when I’ll be getting out of here. A lot is still up in the air. The gym is putting on a push-pull meet May 19th so hopefully I will be sticking around until then at least. I can also make the trip down your way.
[quote]AquaCruzer wrote:
It’s pretty cool to find out that you’ve been pursuing a doctorate while still being able to lift and hit some kick ass PRs. Makes me feel better about getting a doctorate and still lifting.
[/quote]
Oh man if I wasn’t lifting hard there’s no way I would have been able to last this long. It’s the only productive escape I have. It seems you’re very consistent with the lifting so by the time grad school comes around it’s going to be an unshakable habit.
wed 4/4
warm up: rumble roll, clean, cuban press, band face pull, mini band curls
CG bench with chains
like 6 sets of 5 and then 2x2
seated ohp - bench grip, to chin
95,135,155x10, 185x2 (oops), 165x7
out of time
Wasn’t planning on lifting today but training partner was available in the evening so there ya go. Some great news: he ordered a yoke bar for the gym! Hopefully it’s in by Monday so I can do some reverse band yoke bar squats. Fuk yeah.
fri 4/6
warm up: rumble/LAX roll, KB swing, calf raise, GHR situps, SLDL
sumo dl
225,315x5, 405x2, 495x1, (belt) 545,585x1, 495x10 PR
seated box jumps - low bench to tallest pylo box
~12 total reps
hack squat
245,335,425x10
stretch
Deads felt good. Decided against going heavier than 585 and did some rep work instead. That was probably a good choice because holy craps did that light up my glutes/hammies/adductors. Grip was a limiting factor on those deads… we (basement lifters) think someone may be slipping baby powder in the chalk box because the chalk feels a little slippery. Not that that is an excuse but it’s pretty infuriating to think someone would do that. Probably going to do some sort of press/pullup tomorrow.
Bodyweight is down to 185. This leaving school decision has kind of thrown me for a loop. Making some chili in the crock pot now so hopefully I can keep cooking and eat my way up to 195ish for the meet in May.
495x10:
