Grettiron's Training Log

Training Training Logs
181

mon 11/30

warm up: KB swings, hip flexor stretch, leg swings (loosen up hip flexors), ad/abductor machine

squat to box (box+2 plates)
135,185,225,315, 365x3, 395x3x3 (technically a PR)
RDL
135x10+, 225x10, (straps) 315x10, 225x10
SSB box squat (assume 65lb bar)
barx10++, 115x10+, 155x10+

lots of bw back raises, calves, stretch

on the second set of 395 i was running out of mental strength. rallied for set 3 and ground out reps 2 and 3. the great crew that was finishing up benching provided some verbal encouragement for that last rep. thanks guys!

RDLs felt good, but my back was getting a little tired by 315, so i backed down instead of pushing on. i want to find a 10RM on the SSB box squats next week, so i did a few practice sets today. nice and easy.

back raises felt so amazing! really focused on arching hard and pulling the upper back to the ceiling. my low back is thanking me for that. i might do these as part of warm-up now.

182

Squats and deadlifts are looking strong. I know you’ve had some issues with tight hips. Thought this might be worth a look:

183

[quote]mrodock wrote:
Squats and deadlifts are looking strong. I know you’ve had some issues with tight hips. Thought this might be worth a look:
[/quote]

hmmm… interesting, thanks. i imagine the knees-together stretch would increase internal rotation? that stretch does hurt, which i think means i should do it more.

184

tues 12/1

warm up: door jamb pushups, back raises, dislocations, inverted rows, mil press, cuban press

bench
135,185,205,225, 245x3, 265x3x3, 185x16 (1 rep PR)
CSR
90x10, 115x8, 135x7, 160x5,5,8
floor press
135x10, 185x10,8+3,9+3

bb curls
45,65, 95x6,6,8
dips
bwx10,15,25

stretching

bench felt very good today. josh mcmillan on elite answered a question about leg drive today, so i tried his suggestion out. i will keep doing this, because it seemed to work well. shoulders felt great during benching! chest supported rows were great. floor press… well i tweaked my right shoulder because i was unracking wrong the first couple sets >:-( figured it out for the last couple, but the tweakage had already happened.

added some honey to my workout drink for a little extra go. the gatorade powder just isn’t enough.

185

body weight: 177 :frowning:

on the bright side, a 3xbw deadlift isn’t quite so far away. and here i was thinking how much harder i’d have to work to get that lift as my bw increases… i feel beefier, anyway. the scale is indeed evil.

186

[quote]grettiron wrote:

hmmm… interesting, thanks. i imagine the knees-together stretch would increase internal rotation? that stretch does hurt, which i think means i should do it more.

[/quote]

Yes and yes (also working a tennis ball into the deep external rotators of the hip can help too)

187

1004×2126 259 KB

thurs 12/3

warm up: back raises, sit ups on GHR, KB swing, leg swing, ab/adductor machine

conv block deadlift
worked up to 405 for several reps, dropped down to 315 for several more
GHR
bwx a bunch (more than 50)
back raise, calves

so i don’t know how to deadlift conventional. awful. i think i’d be lucky to get 405 off the floor. i’m also feeling on the verge of becoming sick, gfd. i took some pics of myself to try and look for areas to bring up, when i noticed something… looks like my right side droops, and my spine bows to the left. see pic.

188

1005×2126 243 KB

then, here’s a pic with a pair of insoles in my right shoe. my shoulder doesn’t seem so droopy, but my spine still looks bowed (it’s more obvious if you put a straight line next to the picture). i wonder if this is a big deal? if i’m tilted to the right due to a short right leg, that might explain the discomfort i get standing, as well as my low back discomfort. what can i do about this?? just wear a couple insoles in my right shoe from now on?

189

Very interesting that you noticed this in your pics. I would hate to think regular chiropractor(sp?) visits would be needed. I know they can also correct the appearance of one leg being shorter than the other. My brother went to one once and came out like an inch taller, for just a while.

190

[quote]Papa Nick wrote:
Very interesting that you noticed this in your pics. I would hate to think regular chiropractor(sp?) visits would be needed. I know they can also correct the appearance of one leg being shorter than the other. My brother went to one once and came out like an inch taller, for just a while.[/quote]

in all fairness, i had a suspicion something was a little off just from walking around. could be leftover from those two months i spent in a cast, too. idk.

there is a good sports chiro close by that i have been to before… may have to pay him for a few more visits.

191

I have heard several good physical therapists say that VERY few people have leg length differences. The problem is usually pelvic muscular imbalances.

192

[quote]mrodock wrote:
I have heard several good physical therapists say that VERY few people have leg length differences. The problem is usually pelvic muscular imbalances.[/quote]

thanks, this makes sense. i would not be surprised if i had pelvic muscle imbalance due to that damn broken fibula. mrodock you seem to know some things about this topic. do you have any advice to point me in the right direction?

193

so i found a stretch for the quadratus lumborum… hoo-leee-shit my left side is tight! this is obviously not good. stretching the right side is fairly comfortable.

194

[quote]grettiron wrote:

[quote]mrodock wrote:
I have heard several good physical therapists say that VERY few people have leg length differences. The problem is usually pelvic muscular imbalances.[/quote]

thanks, this makes sense. i would not be surprised if i had pelvic muscle imbalance due to that damn broken fibula. mrodock you seem to know some things about this topic. do you have any advice to point me in the right direction?[/quote]

send me a pm with your email address

195

fri 12/4

warm up: back raises, GHR sit-ups, door jamb pushups, dislocations

mil press
95,105,115, 135x3, 145x3,3,4, pp x9
rope chin
bw,bw,45, 70x4, 80,3,3,5, neg x4

DB IBP
50sx10,10, 60sx10, 70sx8,8+1
thumbless pull up
bwx10,10,10,16

dips
bwx10,10, 45x10,18+2
fat bar curls
4 sets

stretch, shoulder horn, lateral raise

mil pressing felt good. i’m glad tweaking my shoulder didn’t kill things. right shoulder felt good. dumbbell inclines felt off at first, but taking a more neutral grip helped and after the second set things were good. i’m liking the thumbless-grip pull ups… a nice change of pace. dips make my shoulder feel good and they’re good for the tris. fat bar curls for the forarms and bi’s.

i can’t believe how much of a difference stretching and poking the quadratus lumborum made. before i had to prop my foot up and squirm my way down to tie my shoes. after i could lift my foot and simultaneously bend over to tie my shoes. that’s a a big difference! plus my spine didn’t feel cocked to one side so much while driving to the gym. i’ll stretch that bitch before i go to bed, then again in the morning when i do my morning mobility work.

196

That’s cool your dad is still liftin. Mine is too, at 65, and the old bastard likes to brag. Good numbers on the deads, as usual.

197

mon 12/7 (where did november go?)

warm up: leg swings, KB swings, GHR back raises and situps, ad/abductor machine

SSB squat to box (box +2 plates, as usual)
65,155,205, 245x8, 295x5, 295x11 (PR?)
RDL
135x10, 225x10, 315x3x10
high-bar atg squat (legit, really)
135x4x10
back raises, calves, ab roller, stretch

first: something has changed in my hips. stretching and massaging the quad. lumborum has seriously loosened up my lower back and hips. lots of tension has let up: i can drive comfortably, sit in my chair without fidgeting around, and finally walk without feeling funny. i am really impressed. the daily stretching and mobility work seems to be really really paying off in terms of squat depth. more on that later.

for the ssb squats, feet were just inside my normal sumo stance. i want to do more of these to benefit my back for squatting, and my hips for deadlifting. i didn’t push hard because my lower back felt a little different… no doubt due to loosening up muscles that have been screaming tight since april or so. RDLs felt good. i drop below the kneecaps before turning around and i was really able to “sit back” on these.

i did the atg squats for practice. felt very comfortable in the hole. conclusions: traps need some soft tissue work, and my right ankle needs a little more range of motion (that’s the one with the plate). didn’t have a camera, but it was easy to keep what felt like a neutral spine.

198

[quote]whup wrote:
That’s cool your dad is still liftin. Mine is too, at 65, and the old bastard likes to brag. Good numbers on the deads, as usual. [/quote]

thanks bud. i think at 65, you’ve earned the privilege to brag… but don’t tell him that! lol.

199

tues 12/8

warm up: door jamb push ups, GHR back raises and sit ups, dislocations, mil press, cuban press

floor press
135x10,10, 185x10, 205x10, 135x25
rack chins
bwx5x10

bench
135x10, 185x3x10
neutral grip CSR
90x10, 115x10, 135x10, 160x5, 135x5+a bunch, 90xa bunch

bw dips, thumbless chin ups, stretch, more cuban presses

did not tweak my shoulder today! i’m happy about that. mcmillan’s tip about setting up the feet for maximum leg drive has worked again. my hammies, glutes, and lats were all contracting hard on the 185 bench sets. good stuff. rack chins felt good… didn’t add any weight but it felt good to loosen up between fl pr sets.

orange cream shake
blend 1/2 to 1 cup of cottage cheese with a little water
add pure orange juice to suit
for a little extra go juice, add some organic honey

tastes delicious! almost like a creamcicle :slight_smile:

200

[quote]grettiron wrote:

orange cream shake
blend 1/2 to 1 cup of cottage cheese with a little water
add pure orange juice to suit
for a little extra go juice, add some organic honey

tastes delicious! almost like a creamcicle :)[/quote]

Say what you want but it sounds nasty.

I can only eat cottage cheese with salt and pepper