Grettiron's Training Log

Training Training Logs
201

thurs 12/10

warm up: leg swings, db swing, ad/abductor machine

sumo dl
225,315,405,455, 495x1, 495x4 (t&g)
atg oly sq
135x10, 185x10, 225x2x10
SLDL
135x10, 185x10, 225x2x10

back extensions, stretch

lifting at the school gym again due to a holiday party tonight. sumo deads are out of phase with life… i haven’t pulled heavy at my regular gym in a long time. that is a little frustrating. anyway, oly squats felt really good. pumped up my quads nicely. right ankle flexibility is still lacking. something is strained in the right side of my back… probably due to not using the muscles correctly for a long time. i’m trying to fix this.

my short-term goal is to get 495x3,3,5 and then bump it up to 505 and repeat. pretty much just use the same scheme as the rest of my program.

i saw some pretty effing awful round-back deadlifts at the gym. some skinny kid doing knees-forward quarter-squats bailed out on 275. some bros getting aggressive with 225 on the bench. the invisilats, the posturing… i tried to stay focused, but that stuff ain’t cool! a pair of guys came in as i was stretching and started doing legit box squats (looked like DE day), so that was encouraging.

weighed out a pound of beef. the goal is to eat 1lb of meat every day then move up to 1.5lbs, and so on. time to give eating big another go!

202

weighed out a pound of beef. the goal is to eat 1lb of meat every day then move up to 1.5lbs, and so on. time to give eating big another go!

You and me both man. I mixed 1.5lbs of hamburger with pasta and kidney beans last night that I plan to eat in a day. I’m going high carb, high protein, and high milk

203

fri 12/11

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

mil press
95x10, 105x5, 115x5, 135x5, 135x6+3+1, pp 135x10
pull up
25x10, 45x6, 70x10, 100x3

db inc bp
50sx10, 65sx10, 75sx9, 80sx6
thumbless chin up
bwx10, 45x3x10

dips, fat bar curls

did not tweak my shoulder again… good! running real low on gas today though for some reason.

204

sat 12/12

warm up: push press, muscle snatch (i mixed up earlier when i said cuban press… muscle snatch is with snatch grip, cuban press is with clean grip. same basic thing though)

various sets of: snatch, overhead squat, clean, one arm snatch, one arm bb press.

went in to show my gf a few variations on the mil press and then messed around while she did her own thing.

205

mon 12/14

warm up: GHR back raise, sit-ups, leg swing, KB swing, ad/abductor machine

squat to box (box+2plates)
135, 185, 225, 315x5, 365x3, 405x3,3,4 (PR!)
SLDL
135x10, 185x10, 225x10, 275x10
oly squat
135x10, 225x10, 275x10+5+5 (holy shit)

stretch, bw GHR

today was a great day for squattin’! must have been the brownie with ice cream, followed up with a nap before lifting :slight_smile:

the 405 sets felt really good. been working on hip external rotator mobility and glute/hip stability. my back is feeling better by the day. i do 4-5 exercises every morning and i think it’s paying off. the 275 oly squat set was intense. i planned on just doing 10… then racked it and hung from the bar for a few seconds and decided i could do another 5. then racked it and hung for a few more seconds and figured i could go for an even 20. my quads!!! they are already sore. these oly squats feel very good now that i’ve developed the flexibility to do them comfortably.

a guy a little shorter than me, and a bit stockier raw squatted 500 to a lowww box. it took about 2 minutes for him to stand up with it; a real grinder. it was awesome! i love my gym :).

206

tues 12/15

warm up: GHR back raise and situps, door jamb pushups, dislocations, inverted rows, mil press, muscle snatch

bench
135x10, 185x7, 225x5, 265x2 (shit), 265x3,3, 225x7
rack chins
bw, 5 sets

HS ISO row - weight, reps per hand
90x10, 115x10, 135x7, 160x7, 180x8, 135x26 (PR)
db inc bp
50sx10, 60sx10, 70sx10, 70sx5+5

bb curl/pullover
45, 65, 95, 95

didn’t outright tweak my shoulder, but it’s not really getting better. i’m going to drop all benching until after deload (3 weeks total). i’ve been in denial because it’s just kind of nagging discomfort. but it’s obviously holding back progress, so i gotta get it healthy again. what to do? not sure. bench days might just be a lot of pushups, dips and rows with rehab work. maybe some ART?

missing a rep on my bench work set was getting to me, so i vowed to set a HS row PR. doesn’t really mean much, but it felt good to just lay it out there. pullovers felt good.

favorite meal of the past couple weeks:

  • beef pot roast cooked in the crock pot with canning salt, lawrey’s seasoning salt, and pepper.
  • brussel sprouts with a generous amount of butter and salt
  • an orange or banana

nice fatty beef, too. it’s so easy to just house almost a pound in one sitting.

207

thurs 12/17

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

deficit deads (standing on ~3in blocks)
135,185,225,275, 315x3, 365x3,3,4
walking lunge - weight and steps total
bwx10, 200x10, 240x10, 280x10, 300x10
GHR
bw x lots

calves, back raises, stretch

took a little extra time to warm up the low back today. wasn’t really pushing it on the deficit deads… pretty easy and zero back issues. all sets done DoH, dead stop. lunges were good, felt strong. did some adductor stretching along with quad/ham/glute stretching at the end of the session.

some kid was impressed with the 200 lunges… too bad there’s no lunging competition lol. he also commented on my calves. i think there must be some sort of optical illusion going on because they aren’t that big according to the tape measure.

had to foam roll a bunch last night because my legs were still hurting from squats on monday. then my right leg started acting up down by the plate. i can feel it coming on, and i haven’t found anything that i can do about it. soft tissue work helps after a good night’s sleep, but that can’t happen when i have stabbing, throbbing bone pain. luckily i still have some drugs left over. dunno what i’m gonna do when those run out.

speaking of rehab: my right shoulder (the bad one) has much less internal rotation ROM than my left shoulder. this can’t be good, so i’m doing some stretches in the mornings to help it out.

208

fri 12/18

warm up: GHR back raise and situp, dislocations, muscle snatch, broomstick OH squat

mp
95x10, 105x7, 115x5, 135x3,3,8 (PR! +1rep)
pullup
bwx10, 25x10, 45x7, 75x5, 75x8, 45x10

push press
135x8, 155x6,6,5
thumbless chinup
bwx5x10

dip
bwx10, 45x10, 45x20, bwx20, bwx10
bb rev curl
45, 65, 85, 95, 95

stretch

technically i made progress on the mil press. it comes very slowly so i’ll take what i can get. right shoulder felt good today. i’ll keep stretching both shoulders. still sticking to the 3 weeks of no benching plan, though i think it will be tough to follow through (but i will).

209

Some great lifting!! Hope you figure the shoulder out, I feel your pain. The internal rotation deficit may be a crucial find.

210

[quote]mrodock wrote:
Some great lifting!! Hope you figure the shoulder out, I feel your pain. The internal rotation deficit may be a crucial find.
[/quote]

thanks! i agree with you about the shoulder.

honestly i’m looking forward to no benching for a while because i don’t actually enjoy that exercise very much.

also, ftr bodyweight was 177 on friday.

211

mon 12/21

warm up: GHR back raise and situps, leg swings, KB swings, ab/adductor machine, mil press, muscle snatch (shoulders were a little tight getting under the bar)

squat to box - box +2 plates
135,185,225, 315x5, 365x3, 405x3,3,6 (PR! +2 reps)
RDL
135x10, 225x10, 315x6, 365x6
SSB box squat
65x10, 155x10, 245x3x8
GHR and GHR situps
bwx a bunch

calves, stretch

another good day squattin’! 405x6 is a good PR. i’m curious where my max is… i’m thinking about working up to a heavy double or triple after my deload week (first week of 3rd cycle). back felt great, no issues.

RDL’s were not friendly to the shins today. i think the black bars are a little slicker than the stainless bars and don’t grab the skin so much. could also just use baby powder, but that shit is evil when it gets on your shoes.

SSB box squats felt fine. back felt great. i was going to do reverse hypers, but that machine screams like a banshee and i hate it.

212

video of squats:

i know that guy spotting me meant well, but i really hope he didn’t touch the bar.

213

I’d rather get unsolicited advice over an unsolicited spot any day of the week. Regardless of whether he touched the bar or not, I hardly think it “helped” you lift. Really strong squatting.

214

[quote]mrodock wrote:
I’d rather get unsolicited advice over an unsolicited spot any day of the week. Regardless of whether he touched the bar or not, I hardly think it “helped” you lift. Really strong squatting.[/quote]

thanks for the comment mrodock.

my view on the spotting: the safety pins are there to keep me alive if something terrible happens!

215

tues 12/22

first: internal rotation ROM on both shoulders has improve dramatically. They are approximately even and wayyy better than they used to be. I wanted to see if this had any impact on the shoulder pain so, yes, i benched.

warm up: GHR back raise and situps, door jamb stretch, dislocations, mil press, muscle snatch

bench
135x2x10, 155x10, 185x10, 225x3,3,5,5, 185x10
HS row - weight and reps per side
90x10, 115x10, 135x10, 160x10, 180x10,12
DB bench - weight refers to DB weight
25x3x10, 35x10, 45x10, 55x10,10

so the issue still isn’t fixed. tried tweaking my setup and grip width with the bb benches. didn’t really hurt, but definitely didn’t feel strong. the shoulder was not happy after benching was done. rows were good. the only way DB benching didn’t hurt was if i kept the DBs wide and low (as if i were wide-grip BB bench to my belly). that position put a serious stretch on my pecs and did not affect the shoulder at all. might do this as a main movement next week.

submitted a question to the elite QA, hopefully someone picks it up and can offer some help.

216

wed 12/23

scott yard picked up my question and recommended i see a doctor. looked up a few sports medicine guys in my area that are in my health insurance network. calling around will probably have to wait until after the holidays.

did the usual hip and shoulder mobility drills today, along with some band front raises, pressdowns and curls. also mimicked the low and wide bench position with the bands and did some band dislocations. i’m hoping to just get a lot of blood into the area. rolled the rear delt area and front delt area on a LaX ball… oh man are things tender where the triceps and shoulders meet!!

get to do sumo deadlifts at my gym tomorrow for the first time in a long time. i’ll be sure to get some videos!

217

thurs 12/24

warm up: GHR back raise and situps, leg swings, KB swings, ab/adductor machine, muscle snatch, OH squat

sumo dl
225,275,315, 405x3, 455x1, 495x1, 525x1 (PR +10lbs), 545x0, 495x1, 495x5 t&g (PR +1 rep)
w. lunge - weight and steps total
bwx10, 200x10, 270x10, 270x20 (PR +10lbs)
GHR
bwx5x10

stretch

i was going to do 495x3x3 t&g, but it felt like i had a PR in me during warm ups. dunno what happened with 525… had a little spasm near lockout, which has never happened before. some walking lunges so you all don’t think i’m full of shit. it gets a little messy but hey, it was tough. GHR’s done with a narrow stance and they pumped my hammies up good.

all this touch and go action on the deads is fun and all, but i don’t think it’s going to drive the deadlift up as well as doing dead-stop reps, especially because breaking off the floor is my weak point. now that i achieved the 500lb goal, i can relax a little… got a whole year to reach the next milestone.

the squat programming i have is working pretty damn well, so i think i will apply that to deadlift training:

Wk1 sumo 3x3
Wk2 sumo 3x3
Wk3 conv deficit 10RM
Wk4 sumo 3x3
Wk5 sumo 3x3
Wk6 conv deficit 10RM
Wk7 conv deload

218

deadlifts and lunges:

219

Had to clip my deadlift by 5 pounds! Great work! Dead stop deadlifts will get you past 545 pretty quick I bet. Could put in some deadlifts to the knees also.

220

you sir, are a beast