Good god man. Awesome deadlifting.
[quote]Gmoore17 wrote:
Good god man. Awesome deadlifting.[/quote]
Haha thanks dude.
mon 4/9
warm up: rumble/LAX roll, KB swing, STR band hip flexor stretch, lunge
SSB squat to box - yoke bar did not arrive today 
155,245x5, (belt) 335x5, 385x3, 425x1, (rev AVG) 475x2, (wraps) 515x2?, 565x0 got folded
GM to pins - hole 8, slightly uncomfortably low
135,225,315,365x10
leg extension/curl/seated calf raise
15/15/15, 51/45/20
squat machine
Ax20, vomit, 2Ax21
nap, vomit, change, vomit, leave
Sadly the Yoke bar did not come in today (but a swiss/football bar did!) so we went with the regular SSB. As usual, it was a struggle to keep an upper back arch. Haven’t done these in a long time but I feel like it went fairly well. Really lit up the mid back which is yet another sign that my back is too weak. Training partner doubled 585 with reverse bands and it was a pretty awesome set. GMs were good but definitely weaker than usual due to back fatigue and lower pin placement.
Got into a little bit of a competition with the supplementary stuff. I beat him on the leg extensions and he beat me on the leg curls. Actually I think he booted a little after the leg curl set. First set of squat machine was at a weight A and that was pretty tough. I couldn’t stand without a splitting headache and then my partner does another set with twice the initial weight. In all fairness he was struggling as well and set number two looked like a spiritual experience, but of course I can’t let him have the last word. I got 5 reps in and it was heavy and there was no way I was going to get 20 reps but I just gutted it out one rep at a time. Actually it was almost spiritual for me as well… the lights started to get brighter and brighter and then everything just washed out white. All I could hear was Ben counting the reps and telling me not to quit and eventually hit that last rep grinder. Of course that was only the beginning because as you may know with rep work, it gets a lot worse before it gets better. Just tried to stay close to the floor and not die, then eventually crawled over to my gym back and rested on it for a few songs. Chevelle was playing pretty loudly so it was actually kind of nice if you looked past the utter physical misery. Eventually managed to stand, promptly booted again and then things started to improve instead of get worse. So, hell of a training session and I finally feel fairly normal again.
tues 4/10
warm up: rumble roll, clean, press, cuban press
suspended mil press
95,115x10, 135x7, against monster minis: 95x10, 115x5, 135x3,2, (bands off, pinky on rings) 135x10, (thumb length from smooth) 135x5
pullup
BWx2x10, 45x7, 70x5,5, 45+MMx5, BW+MMx10
one arm DB OHP
45,55x10, 65x10/8 R/L - didn’t feel great
DB incline
45,65x10, 75x9
CSR
superset
arm and rotator cuff stuff
stretch and LAX ball work on the rear-delt/upper back area
Initially took a half-thumb-length from smooth grip on the banded pressing and had a couple serious grinders where I got stuck at forhead level. Tried a much wider grip for the first down set and it was really fast through the transition, but felt slow off the shoulders. Maybe I can improve on bottom-end speed easier than fixing that insidious mid-range stall though. Plus, felt the wider grip set a lot more in my delts as opposed to… well I don’t really feel regular mil presses anywhere they just suck.
I always love seeing your squat/DL sessions. Reverse band SSB squats must be awful.
[quote]AquaCruzer wrote:
I always love seeing your squat/DL sessions. Reverse band SSB squats must be awful.[/quote]
Haha it was pretty tough. And kind of humiliating actually. My mid back strength is embarrassing, hence the recent focus on bringing it up.
Ok here is my second set of band OHP. First rep was mis-grooved but what about the second rep? What is wrong with my OHP? Anything technical or am I really this weak?
Sorry, fucked it up. That’s the real video.
Not the best presser here, but it looks like ab strength and keeping your core tight might be hurting you some. Ever tried a staggered stance and really lock the glute of the back leg?
Catching up on your log. Rough decision on leaving the PhD program, but congrats on making up your mind. That couldn’t have been an easy decision.
Squats and deads are looking strong as always. Your press looks a little slow off the start. I’ve been trying to start mine with a hard shrug to try and put some speed on at the start. I notice a difference when I get the timing down.
[quote]jakerz96 wrote:
Not the best presser here, but it looks like ab strength and keeping your core tight might be hurting you some. Ever tried a staggered stance and really lock the glute of the back leg?[/quote]
Actually I tried that on Saturday after seeing Big Kyle press like that and it did help with stability. Lots more experimentation is called for, I think. Especially if I’m going to do more overhead work in place of benching sometimes.
[quote]theuofh wrote:
Catching up on your log. Rough decision on leaving the PhD program, but congrats on making up your mind. That couldn’t have been an easy decision.
Squats and deads are looking strong as always. Your press looks a little slow off the start. I’ve been trying to start mine with a hard shrug to try and put some speed on at the start. I notice a difference when I get the timing down. [/quote]
No, it wasn’t. Thanks for the comment though, the future looks a lot brighter than it did.
When you start from the rack, are your shoulders forward and the bar resting across them? Then you shrug hard to get it going? That sounds interesting, I will try it out.
mon 4/16
warm up: rumble/LAX roll, lateral/forward lunge, KB swing, GHR situps
jumps - maybe 6 jumps of each, total
seated to tallest pylo box
kneeling to tallest pylo box (reactive jumps? Like STB has posted about)
wide stance yoke bar squat - to box
85,175,265x10, 315,355x5, 405x2, (rev avg) 445x2, (wraps) 495x3, 535x2,3, (raw) 445x6
DB walking lunge - weight per hand, steps total
80x15, 125x16,24
GHR/Sissy squat
2 sets
stretch
Liked the jumps a lot. The reactive jumps are awesome. Yoke bar was brutal… maybe shouldn’t have deadlifted on Saturday but oh well. My low back and abs got fucking fried. Tried a wide stance and it was pretty good but no joke my low back is wrecked. No wonder 2SCOOPS has such a ridiculous back. Anyway, yet another weakness to address. I’m thinking of throwing in the wide yoke bar squats as DE work on alternating deadlift days while can still use it.
Walking lunges finished off the glutes. They were weak and twitching by the time all was said and done.
Really wanted to get some video today but camera battery was dead.
[quote]grettiron wrote:
When you start from the rack, are your shoulders forward and the bar resting across them? Then you shrug hard to get it going? That sounds interesting, I will try it out.[/quote]
I’ve tried pressing from the front rack but I don’t like it. My forearms are close to vertical, kinda tucked on top of my lats, then I do a hard shrug and I get the mechanical boost from the lat flare, plus a bit of help from the shrugging of the shoulders.
Let me know how it goes if you give it a shot.
Tried pressing yesterday but it didn’t go very well.
Swiss bar felt ok with 95lbs but at 135 my AC joint instantly flared up and it felt like hot cords where sliding around in there. Tried OHP but couldn’t press more than 135 there either. Incline swiss bar was not terrible and light incline DBs seemed ok but I didn’t go at all heavy with either.
A physical therapist that lifts at the gym was waiting for a client and we got to talking. He thought that anything that raised the arms above the plane of the shoulders was a no-go until the joint inflammation has calmed down and healed up. So I’m considering laying off any pressing whatsoever for 4 weeks to see what happens. In that time I’ll be doing arm work and flyes/raises to keep things somewhat developed and will focus on lots of rows and rotator work. Sounds boring as hell! Also gotta keep icing the joint and hopefully things will heal up.
And if it’s still a problem when I finally have health insurance again, then I will look into cortizone or other options.
[quote]theuofh wrote:
[quote]grettiron wrote:
When you start from the rack, are your shoulders forward and the bar resting across them? Then you shrug hard to get it going? That sounds interesting, I will try it out.[/quote]
I’ve tried pressing from the front rack but I don’t like it. My forearms are close to vertical, kinda tucked on top of my lats, then I do a hard shrug and I get the mechanical boost from the lat flare, plus a bit of help from the shrugging of the shoulders.
Let me know how it goes if you give it a shot.
[/quote]
Thanks for the description. I’ll keep it in mind when pressing begins again.
[quote]grettiron wrote:
mon 4/16
warm up: rumble/LAX roll, lateral/forward lunge, KB swing, GHR situps
jumps - maybe 6 jumps of each, total
seated to tallest pylo box
kneeling to tallest pylo box (reactive jumps? Like STB has posted about)
wide stance yoke bar squat - to box
85,175,265x10, 315,355x5, 405x2, (rev avg) 445x2, (wraps) 495x3, 535x2,3, (raw) 445x6
DB walking lunge - weight per hand, steps total
80x15, 125x16,24
GHR/Sissy squat
2 sets
stretch
Liked the jumps a lot. The reactive jumps are awesome. Yoke bar was brutal… maybe shouldn’t have deadlifted on Saturday but oh well. My low back and abs got fucking fried. Tried a wide stance and it was pretty good but no joke my low back is wrecked. No wonder 2SCOOPS has such a ridiculous back. Anyway, yet another weakness to address. I’m thinking of throwing in the wide yoke bar squats as DE work on alternating deadlift days while can still use it.
Walking lunges finished off the glutes. They were weak and twitching by the time all was said and done.
Really wanted to get some video today but camera battery was dead.
[/quote]
haha yup, rev band yoke bar is a bitch! thanks for the back comment lol. wish i coulda came up with the guys, but i think we may try to head up again before you leave
[quote]2-SCOOPS wrote:
haha yup, rev band yoke bar is a bitch! thanks for the back comment lol. wish i coulda came up with the guys, but i think we may try to head up again before you leave[/quote]
That would be great! Ben seems to be on a bar buying spree so we may have a real squat bar soon.
fri 4/20
warm up: rumble/lax roll, KB swings, lotsa lunges, SLDL, GHR situps, calf raise
seated and reactive jumps, trying to work my stance out wider
sumo dl
225,315x3, 405x2, 495x1, (belt) 545x1,2,1
GCB squats - real deep, heels elevated
155,245,335x10, 385x8
leg extension/calf raise/GHR
2 sets
stretch
So my adductors have not recovered from the yoke work. Really felt them on the first set at 545 so I stayed there and did a couple more sets. Didn’t push it as I don’t want any other injuries. Giant cambered bar squats felt really awesome. Huge lat and erector/core activation from driving the elbows forward and stabilizing the bar. Hopefully my adductors can get recovered in time for straight bar free squats on Monday.
Also discovered my camera can take video at 30fps so maybe I’ll have some higher quality videos coming up later.
mon 4/23
warm up: rumble/lax roll, kb swing, lunges
Seated and kneeling jumps until I ate shit and skinned my knee lol. I blame not being committed enough.
squat - free squat
135,225x8, 315x7, (belt) 405x3, 455x1,1, (wraps) 495x2, 545x1,1
SSB pin GM - low enough to lose upper back arch
155,245x10, (loose rev avg) 335x6
bah, too much talking
Squatting was only ok today. Right adductor is still bothering me right up next to the pelvis. Didn’t really hit depth on the first 545. Tried for a second rep but lost it forward. Second set went better. It might still be high, I can never tell.
Talked with the guy who was spotting me a lot. He has a pretty good bench and we were talking about shoulder issues. He says overhead work usually hurts his shoulders because the tendons get pinched. IDK what to do. Might try some light benching against bands tomorrow to a foam block to limit ROM. Guess I’ll see how it feels and if there is any irritation I will stop immediately. Icing tonight.
Questionable squat:
wed 4/25
warm up: lots of mini band work
CG manpon bench - foam about 2bd thickness. let each rep sink way in. index at smooth
135,185x10, 225,245x5, 275x2, (accidentally to chest) 275x1, 225x10,5
inverted row - mini and monster mini
superset
shrug
225,315,405x15, 495x10
more band work
Benching went pretty well. The foam 2 board was a really awesome idea. Something shifted in the right shoulder on set 2 of the inverted rows… there was a pop and that side dropped an inch or so without my consent, but it didn’t hurt or really feel like anything at all. It did seem to help the benching. The accidental 275 to chest was because the foam block was too far up and the bar didn’t land on it. All reps were paused and sunk into the foam except the down sets where I didn’t pause. Shrugs also felt pretty good… they may be necessary along with the inverted rows. Don’t know why I stopped doing those.
Iced when I got home.