Doesn’t seem like a cheap PR to me! Great work!
tues 1/12
warm up: 2x GHR back raises and situps, 2x dip shrug, 2x pull-up retraction, mil press, muscle snatch
mil press
95x10, 105x7, 115x5, 135x3, 145x3,3,5, 105x18 (PR! haha)
thumbless pullup
BWx7x10, BWx15
front, side, rear raise - same reps for each raise
15sx10, 20sx2x8
muscle snatch
45x3x10
2 sets of pull-up retractions, OH shrugs
pressing felt good. tried the false grip today, and it seemed to work pretty well… except for mis-grooving the third 145 set. oh well, still 1 rep better than last time (but no PR). down set felt really good. pullups felt very good. side raises felt good. muscle snatch felt reaaaal good. i’ll do some band rotations and curls/pressdowns tomorrow during morning mobility work.
btw, hammies were very tender today lol. nothing a little rolling can’t fix! also took my qualifiers today… it’s nice to get those over with… hopefully i passed!
[quote]mrodock wrote:
Doesn’t seem like a cheap PR to me! Great work![/quote]
oh you’re so encouraging haha. thanks!
thurs 1/14
warm up: 2x GHR back raise and situps, kb swings, leg swings, hip flexor stretch, ab/adductor machine
sumo DL
DoH deficit: 135,225,315, 365x3, floor: 405x3, 455x3,3,6, T&G:405x13
RDL
225x10, 315x10, 365x10, 405x5, 225x10
GHR/GHR situps
BWx15,15,20
200lb yoke walk round trip, calves, stretch
deficit deads felt really damn good. i was having trouble finding my groove with 455, though. grip gave out on the T&G set… maybe due to the GFD baby powder that got mixed in with the chalk (WTF!!?). that shit was all over the floor too. had to clean my soles before every set.
RDLs felt good with my new double-layer athletic pants!!! haha no bleeding anywhere this time. 365 felt good, decided to go for 405 just to see where i was at. GHR superset was tough. yoke walk was much more stable than the first time, even if it was just baby weight.
i was really looking forward to testing out sumo deficits as a warm up. i will continue to do these for a while.
iced my shoulders the last couple days and made some DMSO/asprin/acetaminophen tonic for them. also may be visiting a sports medicine dr soon.
mon 1/18
warm up: 2x GHR back raise and situps, kb swings, leg swings, hip flexor stretch, ab/adductor machine
squat
free: 135,185,225,315, to box: 365x3, 415x3x3 (PR +10lbs)
SSB deep squat - heels elevated, close stance
65x10, 155x10, 245x10, 265x16 (PR), 205x21 (PR, holy shit)
R.Hyper
140x15, 190x15, 260x2x15
stretchhhhh
i’m going to try weaning myself off the box; to that end warm ups were done sans box. 415x3 was not very easy… my form has degraded a little. gotta fix that. SSB deep squats were ok. 265x16 was tough, but 205x21 was BRUTAL! already feels like DOMs has set in my quads. builds character, right? reverse hyper was slightly less annoying than last week due to setting up the straps better.
i did not bench on friday. i have an appt to see a sports medicine dr this coming friday for my shoulders. hopefully he can diagnose the problem and point me in the right rehab direction. also, in an effort to reclaim some time i’m going to move to an 8 day training week, so i’ll only be lifting M-W-F. hopefully with more time to recover naturally i won’t have to spend so much time doing recovery work.
wed 1/20
warm up: 2x GHR back raise and situps, dislocations, mil press, muscle snatch, OH shrug and pullup retractions
mil press
95x10, 105x7, 115x5, 135x3, 155x3,3,2+1 (mis-groove), 135x8, 95x20 (PR +3reps)
pull-ups - mostly false grip
BWx7x10, BWx23
shoulder raise complex - front, side, rear same reps each direction
15sx10, 25sx8,8, 15sx20
pressing today was done with a full grip until the 95x20 set, which was false grip. definitely like the false grip better… i think i’ll stay with it. i’m happy with the work sets at 155… that means i hit my goal E1RM for this half-cycle.
quads are still fried from squatting on monday!
it occurs to me that weight and reps could easily be a vector: V=[W R]’
after i have enough consistent data, each vector could be plotted and i could watch the (hopeful) movement of the non-dominated front over time… that is the set of weight/rep vectors that are not worse than any other vectors (you can’t say they are better than every other vector, just that they’re not worse). why? this sort of thing is my bag, baby.
fri 1/22
warm up: 2x GHR back raise and situps, kb swings, leg swings, H.flexor stretch, ab/adductor machine
sumo dl
225,315,405x3(2 DOH+ 1 mixed), 455x3, 475x3,3,6 (PR +3reps)
deficit sumo dl - last set mixed grip
225x10, 315x10,10,10
GHR/situps - super set
BWx15, +25x10, BWx15
stretch
good day today, even though i didn’t eat enough during the day. huge deadlift PR… for some reason i thought i had to beat 5 reps, but it was only 3! turns out i got confused with my 465x5 previous best. all dead-stopped, all good.
deficit deads were BRUTAL! yes, i used capitalized brutal twice in one week. my quads were on fire and my vision was fading by the second set of 315, after the third set i had a headache. needless to say i kind of coasted through the GHRs. hopefully that doesn’t make me a bad person.
3 days per week is fantastic. the severe DOMS from monday had faded by today. also, i’m getting an MRI on tuesday for my shoulder.
mon 1/25
warm up: 2x GHR back raise and situps, scap retractions and protractions, cable rows
floor press
BARx2 sets, 95x2 sets, 135x2 sets, 155x2 sets, 185x3,5,5,5
cable rows
many sets of 10 with many different grips
pushups and muscle snatch
3 sets of each
floor presses felt ok, but not great. rows felt good. pushups felt fantastic, which is a slight improvement. MRI tomorrow morning. i would much rather have squatted today… that would have been less depressing.
wed 1/27
warm up: 2x GHR back raise and situps, kb swings, leg swings, H.flexor stretch, ab/adductor machine
free squat
135,185,225, 315x5, 375x3, 375x10 (PR +10lbs)
GM 10 reps each
135, 225, 315, 335 (PR +20lbs), 225
R.hyper
140,210,280x15, 330x10,10
good day today. hit the squat number i was shooting for, and didn’t use the box at all. GMs felt great. reverse hypers felt great. 3-days per week rocks!
the MRI was actually an MR arthogram or something, which means they pumped my right shoulder full of some dye for the machine. it was pretty stiff. also, the pain moved to the clavicles which i thought was odd. tried stretching and massaging my traps… oh damn they were tight and very tender. so i’ll just work on that some more.
fri 1/29
warm up: 2x GHR back raise and situps, trap stretch, dislocations, pullup retractions, mil press, muscle snatch, BB curls
mil press
95x10, 105x7, 115x5, 135x3, 135x8,7, 115x10+2
pull up
BWx10,10,12,12,12,24 (PR +1 rep)
shoulder raise superset - weight, reps per hand
15x10, 20x10, 25x8
tried some machines for the side and rear delts
135x10 eluded me again. tied a PR at least. had to take extra warm up time because my right shoulder felt pretty strange… definitely not the same kind of pain i had last month. i wonder if that big ass needle getting stirred around in there had anything to do with it? anyway, warm ups went good and pressing felt great. pullups also felt great. shoulder raises superset was front, side, and rear.
been stretching the traps and neck a lot because it feels like things are pulling my collar bone around 
for the next bench day, i’m gonna bring my bands and just do band pushups in place of benching or floor pressing.
Dude, you need to take this supplement. Works better than any other joint product I’ve taken, and has worked for everyone else I’ve recommended it to.
its called cissus from USP labs.
[quote]whup wrote:
Dude, you need to take this supplement. Works better than any other joint product I’ve taken, and has worked for everyone else I’ve recommended it to.
its called cissus from USP labs.[/quote]
thanks for the tip whup. i just ordered some… i hope it works!
mon 2/1
warm up: 2x GHR back raise and situps, kb swings, leg swings, H.flexor stretch, ab/adductor machine
conv deficit deads
135,225,315, 365x3, 405x3x3 (PR+40lbs haha)
RDL
225x10, 275x10, 315x10, 365x10, 315x15
GHR
BWx10, 25x10, 25x10, 35x10
deficit deads went pretty well today. for RDLs i remembered to turn my feet out a fair bit and keep the knees soft (when the bar rides down the teardrop it doesn’t skin the knees). GHRs were tough… maybe due to the RDLs.
so i had the follow up appointment today for my shoulder. the dr said there were no tears, which is good. he said the AC joint was looking a little arthritic (!!) and my rotators were irritated. he then said the AC joint thing doesn’t really matter that much because it’s not a very important joint, and that’s a pretty common condition for a lifter. if it doesn’t get better after a couple months, come back, but otherwise just take care of it for a while.
sounds good to me!
wed 2/3
warm up: 2x GHR back raise and situps, scap pushups, pullup retractions, mil press, muscle snatch
bench
bar, 95x10,10, 135x10,10, 155x5, 185x5,3,3, 135x10
CSR
45,90,90,115,115x10
band pushups
lt, avg, avg, lt, lt, BW
DB pullover
50,60,70,80,90x10
Don’t think I have enough self control to not bench in some form on bench days… maybe just having one upper day per week (mil press) will just avoid the issue altogether. The problem is that I’m always so optimistic that this time will be somehow better than all the other times
Benching was no good. Band pushups kicked my ass. Pullovers felt good. My whole back is still worked from deads on Monday… foam rolling today was mighty uncomfortable. I found an exercise that makes my shoulders feel really good, so I’ll keep on doing that.
Maybe deads Monday, mil press Wednesday and squat on Friday for the next month.
Nothing’s more frustrating than injuries.
Good to hear it’s nothing too serious though. Keep at it man.
You could try reverse grip benches, probably will feel pretty good on your shoulder. If you haven’t seen Cressey’s latest newsletter it is worth a look.
[quote]mrodock wrote:
You could try reverse grip benches, probably will feel pretty good on your shoulder. If you haven’t seen Cressey’s latest newsletter it is worth a look.[/quote]
I’ll give it a shot. Thanks for the suggestion.
[quote]Gmoore17 wrote:
Nothing’s more frustrating than injuries.
Good to hear it’s nothing too serious though. Keep at it man.[/quote]
Tell me about it!
fri 2/5
warm up: 2x GHR back raise and situps, kb swings, leg swings, H.flexor stretch, ab/adductor machine
free squat
135,185,225,315x5, 365x3, 405x3, 425x1 (not today haha), 405x3,4
SSB deep squat - narrow stance, heels elevated, AtG
65x10, 155x10, 205x5, 245x5, 295x5, 295x15 (PR +4 reps)
R.Hyper
140x15, 210x15, 280x15, 330x15
stretchhhhh and calves
Not gonna lie, I was a little nervous squatting without the box today. First set was smooth. I wasn’t ready for 425. Next two sets were ok. The SSB squats were ok until that last set lol. My upper back was screaming on fire… but my quads got a good pump! Suck it, back.
Getting better at setting up the reverse hyper so it’s not such a drag to use.
mon 2/8
warm up: 2x GHR back raise and situps, dislocations, pullup retractions, mil press, muscle snatch
mil press
BAR,95,105, 135x3, 155x3,3,4, 115x14+2 (PR)
pull-up - thumbless grip, mostly on the square power-rack frame
BWx10, +25x5x10, +25x15, BWx10
shoulder raise complex - incline rear, side, front. Same reps each way, weight per hand.
15x10, 20x10, 25x10
pressdowns, experimenting with misc stuff, stretch
155x4 tied a PR… it’s good that the mil press is on the upward swing. Finally! Added some weight to the pull-ups this time. Shoulders are feeling great! Legs don’t hurt quite as bad as they did last time I did high-rep SSB squats.
Really been trying to loosen up and massage the upper back… things are tight back there and I think that is contributing to the shoulder issues. Wednesday I have an apt with a PT-recommended massage guy… my school is bringing him in toward some sort of student-wellness aim. But hey, $15 massage? I’m there! First priority: area around the right scap. Next is the left scap, then the traps.