3/8
warm up: mini band stuff, external rotations, muscle snatch
clean and press
95,115x5, 135x5x5
pullup
BWx7x10
seated DB OHP
30,45,55x10, 60x3x10
cable row
superset
arm stuff
stretch
Actually stuck to the plan and took it easy today. Got a great pump going with the arm stuff… felt like they were gonna pop. BW was 182, so maybe they were going to pop!
hey, if you are ever wanting to gain weight, i just figured out that a gallon of whole milk and a box of poptarts is 4000 calories, the perfect supplement to any diet.
[quote]2-SCOOPS wrote:
hey, if you are ever wanting to gain weight, i just figured out that a gallon of whole milk and a box of poptarts is 4000 calories, the perfect supplement to any diet.[/quote]
I’ve been having bowl after bowl of Kix! I’d be shitting myself after a gallon + box of poptarts tho. Something to work towards maybe.
3/14
warm up: mini band stuff, muscle snatch
hang clean and press
95,135x5, 155,165x3, 185x5x3
pullup
BW,25,45x5, 70,90x3, 100x5x3
seated DB OHP
40x10, 55,70x6, 80x4, 60x12,12
NG chinup
BWx4x10, BWx15,15
arm stuff, 2 sets
stretch
Came down with yet another sinus thing Thursday and just didn’t go to the gym. I seem to be very susceptible to these and they always suck. Felt ok today, just a little winded. Clean and press was surprisingly ok… misfire off the rack on the last rep of last set but just did one more rep and it was fine. My legs feel like they’re atrophying… can’t wait to hit 'em hard on Wednesday.
Also today was a school gym day. Saw some terrible shit. One stocky kid was trying to show his buddies how to GM. Bar directly on neck, hunched over like a shitting dog, convulsing and spasming on the way down and up. I spoke up and gave a few pointers but all three were looking at me like I had two heads. These are the kind of people that grow old and blame lifting for a wrecked back and knees. Well no shit, when you lift like an idiot. Fuck 'em.
Luckily I haven’t come across such people yet while trying to give some advice. But you tried, and it’s their loss.
hahahaha awesome, that’s why i honestly just don’t even bother anymore, i feel most of the time people just try to argue with the advice given, don’t actually listen to it, don’t take it, or think you are being a jackass and think that you are trying to act better or stronger(in which case you normally are stronger) than they are. most of the time it’s not worth your time to give advice to anyone that doesn’t come up and ask. and even if they do ask then it normally isn’t worth the time. and you are correct in assuming that these people will prolly severly hurt themselves down the road and then blame weightlifting.
aquacruzer, just give it time, it’ll happen.
[quote]2-SCOOPS wrote:
aquacruzer, just give it time, it’ll happen.[/quote]
Oh I can hardly wait.
Yeah, usually I just live and let live but the terrible things these kids were doing to their backs and necks… I feel like I’d be liable for not speaking up.
wed 3/16
warm up: back raise, pulldown abs, squats
squat - belt at 405
135,225x10, 315x5, 365x3, 405x1, 425x2,2,2,1, 405x2
SSB box squat - one pin high, wide wide stance
65,155,205,245,335x6, 385x4, 335x6
SSB free squat - medium wide, no belt, deep
155x10, 205x10, 245x5x10
zercher back raise - with cambered bar
135x3x10
calves
superset
stretch
Today was not good. See the 425x1? Went too low on the second rep and hit the pins on one side. Not going to fight that and risk my back. Pissed me right the fuck off. SSB box squats kind of sucked even for being high. SSB free squats were punishment for sucking… 5x10 was definitely punishing. On the up side, focused on really sinking the left hip crease and loading up the left leg (normally favor the right). I think things are tight on the left side because doing this loosened things up and there was no knee pain (some discomfort on the warm up sets before focusing on this). Back raises hit the hammies really really hard. Might have to switch gears a little for a while… just do my main work sets and then stay away from heavy accessory stuff, as fun as it is.
Also, low back got tweaked from the one botched rep on Monday so that was going against me today as well. Bah. Might try some light CGBP sets on Friday… things are feeling pretty good so far.
Looks like you got some good squatting in. What exactly are zercher back raises? Back raises holding the wait in a similar fashion to a zercher squat?
[quote]AquaCruzer wrote:
Looks like you got some good squatting in. What exactly are zercher back raises? Back raises holding the wait in a similar fashion to a zercher squat?[/quote]
Forgot to mention that it was with the cambered bar. So yeah, hold the camber in the crook of your arms. I have my fists by my head at the start (weight on the floor) and then fire the hammies to come up. Let your upper arms hang like hooks… so at the top your hands will be at chest level or thereabouts. The bar swings a bit but no big deal, just reset on the floor each rep.
Way less awkward than holding DBs or plates.
fri 3/18
warm up: mini band stuff, external rotations
CGBP
95x15, 135,155,175x10, 195,205x5, 185x5,5, 135x10
HS DY Row - flexion and hard extension of the upper back
superset
dip
BW,45x10, 90x6, 115x6,4, BWx20
chinup
BWx5x10
pec dec flye/pushup
4 sets
rope curl/rope extension
3 sets
stretch
Benching was ok. No funny business in the shoulder but it was fairly awkward. I suppose that’s to be expected. Dips were much weaker than usual but that makes sense as CGBP hits the tri’s hard. I like the pushup/flye superset… get some pec-tri and pec-bi work in.
I think I’m going through a weak spell. It’s pretty disheartening. Might try 3x3, 1xAMRAP with my heavy work (straight weight prolly) and shoot for 5 on the last set. If it’s not possible maybe that weight was too heavy for the moment. Or maybe I should do more singles. Who knows.
mon 3/21
warm up: back raise, lunge, mini band stuff
hang clean & press
95,115,135x5, 155,175x3, 195x2,1,2,2,2,2
pullup
BW,25,45x5, 70,90x3, 110x2, 100x5x2
seated BB MP
95,115x10, 135x5x10, 115x10, 95x15
NG pullup
BWx9x10
EZ curl/floor skullcrusher
4x10
DB curl/tri pressdown
3x20
shoulder traction, low back traction
So I was hoping that my low back/left glute would heal up over the weekend but it definitely feels like an injury now… really robbed me of most of my power in the clean… hence that one single. Still got 5x2 in fine though, just had to focus harder. 110 for pullups was too heavy. Seated MP felt really awesome… nice pump in the shoulders, tris and upper chest.
I’m gonna have to pull out all the tricks to try and get this back thing healed ASAP. Not sure what’s going to happen for deads on Wednesday but I will try to get it fixed in time.
Sorry to hear that man, and hope that it heals up quick. I’m assuming you’ve been doing foam rolling and the like.
[quote]AquaCruzer wrote:
Sorry to hear that man, and hope that it heals up quick. I’m assuming you’ve been doing foam rolling and the like.[/quote]
Yup: foam roll, LAX ball roll, glute and external rotation mobs, quad/hammy/calf traction,… the works. Back traction and some other exercises might help too (isometric abs exercise here: Fix Disc Pain and Sciatica Without Drugs or Surgery - Dr. Bookspan ). Also getting off my ass during the day and doing some hip flexor mobs will probably be good.
Getting off one’s ass is usually a good idea. I regularly check out http://www.mobilitywod.com/ for some helpful info.
[quote]AquaCruzer wrote:
Getting off one’s ass is usually a good idea. I regularly check out http://www.mobilitywod.com/ for some helpful info.[/quote]
Interesting site, thanks for sharing.
wed 3/23
warm up: back raise, steep decline situps (amazing), DB swings
sumo dl - belt at 405, didn’t want to risk anything
225,315,365x5, 405,455x3, 495x4x2
SSB squat-to-box - 2 pins below parallel, no belt. hands on collars
155,205,245,265,285,305x10
seated leg curl/leg extension/calf raise
3x10, 1x20+5
stretch baby
Today went much better than expected. Sumo deads didn’t aggravate my back at all really, though by set 4 @ 495 it was starting to speak up. 5th set would have been no problem on a better day. Feels good to be getting back to not-pussy weights… all reps were smooth and form was good. SSB squats were great but I feel that squat-to-box will be most useful for low-rep sets and especially for learning the wraps. Box would be set to parallel or 1 pin lower for that kind of work. Maybe next week.
Tried some front-squat-to-pins but that definitely aggravated the erectors so I only did 2 sets and quit.
Holy crap 405x455x3! That has to be some kind of record!
[quote]jakerz96 wrote:
Holy crap 405x455x3! That has to be some kind of record![/quote]
I have no idea what you’re talking about. And neither will anyone else, because you didn’t quote me! Muahahahaha