Grettiron's Training Log

Training Training Logs
281

[quote]whup wrote:

[quote]grettiron wrote:

[quote]whup wrote:
Feeling any effects from the cissus, Mr. Tabata? [/quote]

HAH! Yes, my shoulders are much less juicy, if that makes sense. Thanks for the tip!

How can I do tabata and lift if it cripples me for a week!?!?!?? I guess the answer is to make it so it doesn’t cripple me for a week.[/quote]

I was thinking of having my sis do some Tabata post pregnancy. She still trains regularly now and has trained for years before pregnancy. She was doing complexes with me and HIIT, so I think it would be a good addition to her training and not as boring as steady state cardio. Anyway, do you think the front squat/push press is effective (squat thrusts) for tabata?[/quote]

Straight up front squats with 95lbs murdered my legs. As for the conditioning aspect… well it took several minutes to get my breath back and I felt funny for a while, but nothing too different from a good bike ride. I’m thinking 95lbs was way too much and maybe I should just do some BW squats first and work up to it.

She should try it! Then let us know how it went. Start light though, seriously.

282

[quote]grettiron wrote:

[quote]whup wrote:

[quote]grettiron wrote:

[quote]whup wrote:
Feeling any effects from the cissus, Mr. Tabata? [/quote]

HAH! Yes, my shoulders are much less juicy, if that makes sense. Thanks for the tip!

How can I do tabata and lift if it cripples me for a week!?!?!?? I guess the answer is to make it so it doesn’t cripple me for a week.[/quote]

I was thinking of having my sis do some Tabata post pregnancy. She still trains regularly now and has trained for years before pregnancy. She was doing complexes with me and HIIT, so I think it would be a good addition to her training and not as boring as steady state cardio. Anyway, do you think the front squat/push press is effective (squat thrusts) for tabata?[/quote]

Straight up front squats with 95lbs murdered my legs. As for the conditioning aspect… well it took several minutes to get my breath back and I felt funny for a while, but nothing too different from a good bike ride. I’m thinking 95lbs was way too much and maybe I should just do some BW squats first and work up to it.

She should try it! Then let us know how it went. Start light though, seriously.

[/quote]
Damn! I didn’t realize it was that taxing. Thanks for the tip, I’ll let you know if she survives.

283

wed 3/10

warm up: the usual

free squat
135,185,225, 315x3, 365x3,3,10

GMs
135x10, 225x10, 315x7 (time to switch), 135x10

band GHR
BWx15, LTx10,15,15

stretch

Squatting was good. I wasn’t feeling the GMs… but this makes sense as it seems I have a two week limit for any big exercise; strength regresses on the third week. Still seems to be true so I will plan accordingly. Band GHRs were fine. I wish we had a split pad!

Video of squats and the 225 GM set (315 set was pretty ugly. Should have gotten video last week.):

284

thurs 3/11

Tabata circuit for pussies: 20s on, 10s off, 8 rounds. Alternate BW squats and girl pushups. Easy… maybe with bands next time.

285

fri 3/12

warm up: 2x back raise and situps, mil press, muscle snatch

mil press
BARx2x10, 95,105,115x5, 135x3, 145x3,3,6+1 (fuck), push press 135x12
rope chin
BWx2x10, 25,45,45x5, 55x3,3,7, BWx20

seated mil press
95x5x10
EZ curl
+60x5x10

rope pressdown/curl
3 sets

145x7 would have tied a PR. I’m starting to think that might not have really happened. Anyway, didn’t break it today. I want to do seated mil press for a 10RM next time, so I practiced a little today. Felt good. Curls and pressdowns felt good.

286

mon 3/15

warm up: the usual

conv dl - dead stop reps
135,225,275,315x3, 365x3, 385x3 (all DOH), 385x3,11 (PR due to not pulling conventional)

RDL
135x10, 225x10, 315x3x10

band GHR
BWx15, LTx15, LT+MINIx12, AVGx10

stretch

Pulling felt pretty good. Took it easy on RDLs. Band GHRs are tough!

287

tues 3/16

warm up: squats BWx2x10, LTx10; girl pushups BWx2x10, MINIx10

Tabata: alternate LT band squats and MINI girl pushups (except the last interval, that was BW only)

Did some band traction for the low back today ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ). Felt really good.

288

wed 3/17

warm up: 2x GHR back raise and situps, 2x AVG band shoulder traction, mil press, muscle snatch

bench - closer grip, touch to nips
BAR,95,135,155, 185x3,12 (whoops, mistake. should have been 3,3,AMRAP)
OAR
60,80,110, 120x3,20 (should have been3,3,AMRAP)

band pushup
BWx10, MINIx10, LTx10, AVGx10, MINIx19+2
WG BB pullover
45x10, 55x10, 65x10,10

rope chins/pressdowns
3 or four sets

Benching felt good; settling into the groove. OAR’s felt good. Band pushups kicked my ass again… on the up side, I may be growing some pecs finally. Wide-grip BB pullovers got pretty tough. Rope chins because of Contras’ recent article, plus I really feel the oranges working.

Also did some standing band low back traction and lying band low back traction earlier in the day (the lying traction feels soooooo good). Did some band neck work, too… the muscles in my neck have been killing me for weeks and I’m thinking they just need to be made stronger. Always something wrong, GFD.

289

fri 3/19

warm up: the usual

squat - did not go as planned
135,185,225,275x5, 315x5,4,6,4 (couldn’t get bar seated. didn’t feel right)

SSB deep squat - heels elevated, close stance
65,155,205,245,295, 335x7 (PR+30lbs), 245x25 (PR+10 reps)

GHR
BWx20,15

I keep messing with what used to work: 2 3x3 weeks with one movement followed by a 10RM week with a variation. Shouldn’t have wasted my energy with the straight bar squats today. Ah well, SSB squats went OK. Actually more than OK; I’m just pissed about the straight bar squats.

Decided I wanted 3 plates and just did a bunch of reps. Good upper back work. Those 25 reps at 245 were a good time. I started seeing stars somewhere in the teens began to worry that I might pass out or something. Video soon.

290

Video of last two SSB sets:

291

mon 3/23

warm up: 2x GHR back raise and situps, 2x LT band shoulder traction, mil press, muscle snatch

seated mil press
BAR,95,105, 115x7, 135x5, 135x9+1 (hmm), 135x10 (there we go), 95x15+
pull-up
BW,25,45, 70x7, 80x5, 90x3, BWx24

shoulder raises - front, side, incline rear, same reps each way
20x10, 25x8, 35x8

rope curls/pressdowns
couple sets… up to 5 reps, then down set of 15+

I am a big fan of those seated mil presses now. Man, they felt great! Definitely going to do that again. Went a little heavy on the pullups just for giggles. Not bad, but not my best by far. Arms were pretty pumped after the rope curls/pressdowns. Not gonna lie, that’s why I like to do them.

Rode my bike for 2hrs on Saturday… single speed is NOT all you need! With downhill tires, a coil 66, powerbite cranks, BMX BB, 1lb rear hub, steel bars… damn sexy but it has a lot of inertia! Can’t wait for the DH season to start… may 7th is the big day for my favorite mountain.

292

wed 3/24

warm up: the usual

conv. deficit deads
135,225,275, 315x5, 365x3, 365x12 (PR)

RDL
135,225,315,365x10

band GHR
BWx10, LTx10, AVGx10

stretch

Deads were excellent. Had a little verbal encouragement from ebomb5522 on the 365x12 set. RDL’s were good. Would have done a few more sets but got to talking and cooled down too much. It’s ok, though. My conventional deadlift is looking promising… we’ll see what happens next week.

293

Here is one of my favorite trails at my favorite mountain:

294

fri 3-26

warm up: 2x GHR back raise and situps, AVG band shoulder traction, mil press, muscle snatch

bench
95,135,155,185,185,185, 205, 205x11 (bunch of practice sets at 185)
OAR - no straps
60,80,100,120x10, 130x10

band incline pushup - i.e. feet on a bench
BW,MINI,LT, AVGx10, AVGx8, MINIx15
DB pullover
60,80,90,100x10, 110x6

rope chin/rope pressdown
3 sets each

stretch

Benching felt good. Kind of surprised that 205 felt decent. Rows were fine. Band incline pushups were awesome and tough! Pullovers felt good. Rope chins felt great, as usual. Pressdowns were kind of just a formality because my tri’s were already cooked from pushups and pullovers. I actually took video this time.

295

mon 3/29

warm up: the usual

squat
135,135,225,225,315,365,405, 455x0 (lost tightness), 455x1 (PR+30lbs), 315x5

GM
135,185,225,275, 315x5, 345x5 (PR+10lbs), 225x15

Band GHR
MINIx10, LTx10, AVGx15
Band GHR situps
MINIx10, LTx12

stretch

Decided I wanted to work up near a 1RM for giggles. First set of 455 my upper back lost tightness coming out of the hole… I think the bar was a little higher than it should have been. Got it settled on the second set and nailed it. Down set at 315 and high-ish bar, deeeep. I want to move more toward a higher bar position as it’s more comfortable.

GMs were good. Super set of band GHRs and GHR situps was good. It seems from the video that all the GHRs are doing good things for my hamstrings.

All-in-all, a good day!

296

Damn fine squat PR

297

[quote]mrodock wrote:
Damn fine squat PR[/quote]

Thank you, sir.

298

wed 3/30

warm up: 2x GHR back raise and situps, 2x AVG band shoulder traction, mil press, muscle snatch

mil press
95,105,115, 135x3, 155x3,3,5 (PR! woohoo! +1 rep), push press: 155x10, 135x15
rope chin
BW,25,45,55,70x5 (hmm), 90x3,3,5, BWx15

shoulder raises - incline rear, front, lateral
20x10, 25x10, 35x10 (not easy)

rope curl/pressdown
worked up to stack+45 for 5, then stack for 20

Finally got a military press PR! About fuckin’ time! Wasn’t too hard, either. I think the rope pressdowns and seated mil press are going to stay in the rotation. Not sure what was going on with the rope chins, but hey, I’ll take it. Shoulder raises were good. Curls and pressdowns were excellent.

This is turning out to be a pretty good week for lifting :slight_smile:

299

fri 4/2

warm up: 2x GHR back raise and situps, KB swings, leg swings, ab/adductor machine

conv dl
135,225,275,315, 365x3, 405x3,3,9 (PR +6 reps), 315x16 (DOH)

SLDL
135x10, 225x10, 275x10, 335x7 (PR +20lbs)

Band GHR
MINIx10, LTx10, AVGx10, AVG+LTx10

stretch

Good deadlifting today to round out a great lifting week! 405 felt much, much better this time around. Down set at 315, double-overhand to grease the groove and get a little grip work in. SLDL’s because I did RDL’s the past two weeks and I’m sticking to the 2 week rotation on all big movements. I wanted something a little better than the 315 I did last time and it was fine. Band GHR’s were tough as usual… my hammies are a little twitchy now.

BW was 182 today! Moving up again. Got some digestive issues sorted out so now I can use the food I eat.

Also, today I was hit with an insight: if I use a dip belt with extra weight, I don’t have to fight to stay on the ground while doing pull-down abs.

Deadlifting video:

300

Ha Ha! Looked like you were gonna pass out after the last 405 rep. I love that feeling.
You’re grip is freaking strong DOH. Nuttin like watching a good DL vid