mon 6/27
warm up: back raise, inverted row, bench
bench
135,185x10, 225x5, 265x1, (AVG PMS) 285,315x3, 355,365x1, 375x0 haha, (raw) 225x8
inverted row
superset, some against mini band
chain pushups - ~70 lbs chain
9, (strip set) 5+3+3+2, (strip set) 5+3+3+1, BWx30
HS DY row
superset, 10 reps
cable flye/lateral raise/rope extension
3x10-20
stretch
365 was much smoother and faster than last time so the guys I was lifting with talked me into attempting 375. I don’t really remember anything about the rep (this is why I take so much video, but forgot the camera today) except getting stapled. 265 straight weight was smooth and easy, better than 245 last week. I’ll just keep ratcheting it up. Chain pushups were pretty fun but only possible with a partner. Funny how strip sets don’t seem to get any easier as the weight comes off.
My body is destroyed from RDLs and squats yesterday. I hope I can walk tomorrow. Next lifting day is Friday… got a little mini-vaca in celebration of my woman being done teaching for the year.
Sweet! Come train anytime!
thurs 6/30
warm up: lower usual
squat - belt at 405
135,225,315x5, 365x3, 405,455x1, (wraps, to box) 455,495x1, (Rev AVG) 545x1, 585x0 (greedy), (belt only) 405x5
SSB GM
155x5x10
stretch
Yay 495 again! Felt a little weak today so I feel good about the squat. Threw the box in to learn the wraps and because my technique was terrible up to 455. 585 was too much to ask for, maybe when I’m fully fed and having a good day it will happen.
495 to box:
[quote]jakerz96 wrote:
Sweet! Come train anytime![/quote]
Thanks! Cya in a month or two!
Hahahaha nice squat man! “SHIT YEAH!!”
[quote]pbclax1 wrote:
Hahahaha nice squat man! “SHIT YEAH!!”[/quote]
Lol well it was nice to hit that again for real.
Wed 7/6
warm up: foam roll, shrug, clean, muscle snatch, clean and press
clean and press
95,115,135x5, 165,185,195x3, 195x7, 205x3, 215x0
pullup
BW,45,70,70x5, 90,100x3, 115x2,2, 90x5
power snatch - think that’s right… snatch from the hang
95,105x5, 115,125,135,135x3
lateral raise/curl/OH extension
3x10
no stretching at the gym, had to beat a nasty T-storm home
Shoulder felt awesome! Guess the time off helped a little. 195x7 and 205x3 were PRs but naturally 215 didn’t happen. Guess I gotta hit 205x10 before 215 will happen. Snatches were fun and maybe I’ll stick with doing them after clean and press.
What kind of shoulder problems did you have man and where did you get all of the mobility work which you did?
[quote]pbclax1 wrote:
What kind of shoulder problems did you have man and where did you get all of the mobility work which you did?[/quote]
I had pain in my right shoulder… not very specific, no overhead pain, very difficult to figure out. What ultimately helped was band stretching and lots of soft tissue work with the LAX ball… and not just on the shoulder, mostly the back in fact. The inverted rows seem to help tremendously in keeping the problem away while I bench, and of course the band work was a magic charm.
Are you having shoulder problems? You’re too young for that shit, I’d get on rehabbing it like yesterday.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
What kind of shoulder problems did you have man and where did you get all of the mobility work which you did?[/quote]
I had pain in my right shoulder… not very specific, no overhead pain, very difficult to figure out. What ultimately helped was band stretching and lots of soft tissue work with the LAX ball… and not just on the shoulder, mostly the back in fact. The inverted rows seem to help tremendously in keeping the problem away while I bench, and of course the band work was a magic charm.
Are you having shoulder problems? You’re too young for that shit, I’d get on rehabbing it like yesterday.[/quote]
I wouldnt say shoulder problems. I have a twinge in my back by my scapula. But its only when I move my arm a certain way. I have been doing a ton of rehab work including internal/external rotations, facepulls, band pullaparts and foam rolling. Funny thing is it doesnt hurt while doing anything in the gym other than some rear delt stuff.
Thurs 7/7
warm up: the usual
RDL on box - belt at 455
135,225,315x5, 405x3, 455x2, 495x1 (rats), (Rev AVG) 495,545x3
front squat
135,185,225x5 (nope, knees not having it)
DB walking lunge - weight per hand
45,65,85 down and back
stretch, foam roll
I was hoping for a few reps at 495 but descended too fast and rep 1 was a grinder so screw it. Strapped in when the bands came on because my hands hurt like crazy (time to trim the skin I guess). Front squats actually hurt my knees but after foam rolling I think a tight IT band is to blame. Walking lunges were real easy because I gotta be careful about going too heavy on acc stuff.
After reading about the pulse feast diet, I decided to try it today (no real food until the evening? hell yes). Unfortunately it just hurt too damn bad so I obliterated a plate of pancakes just before the gym. Best fucking pancakes ever haha. IDK if pulse feast will work but maybe the intermittent fast will. On the other hand, weighed in at a beastly 181 after lifting /s.
[quote]pbclax1 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
What kind of shoulder problems did you have man and where did you get all of the mobility work which you did?[/quote]
I had pain in my right shoulder… not very specific, no overhead pain, very difficult to figure out. What ultimately helped was band stretching and lots of soft tissue work with the LAX ball… and not just on the shoulder, mostly the back in fact. The inverted rows seem to help tremendously in keeping the problem away while I bench, and of course the band work was a magic charm.
Are you having shoulder problems? You’re too young for that shit, I’d get on rehabbing it like yesterday.[/quote]
I wouldnt say shoulder problems. I have a twinge in my back by my scapula. But its only when I move my arm a certain way. I have been doing a ton of rehab work including internal/external rotations, facepulls, band pullaparts and foam rolling. Funny thing is it doesnt hurt while doing anything in the gym other than some rear delt stuff.[/quote]
I found the foam roller was too big to get at the trigger points in the back… try a baseball or LAX ball instead and really spend some time getting to know all those little muscles. Using it on an incline bench makes exploring the back much easier and you can really dig into the trigger points, which hurts like crazy but it’s worth it. Might help to move the arm in that particular way while you are exploring and you might happen upon the root trouble muscle. FWIW.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
[quote]grettiron wrote:
[quote]pbclax1 wrote:
What kind of shoulder problems did you have man and where did you get all of the mobility work which you did?[/quote]
I had pain in my right shoulder… not very specific, no overhead pain, very difficult to figure out. What ultimately helped was band stretching and lots of soft tissue work with the LAX ball… and not just on the shoulder, mostly the back in fact. The inverted rows seem to help tremendously in keeping the problem away while I bench, and of course the band work was a magic charm.
Are you having shoulder problems? You’re too young for that shit, I’d get on rehabbing it like yesterday.[/quote]
I wouldnt say shoulder problems. I have a twinge in my back by my scapula. But its only when I move my arm a certain way. I have been doing a ton of rehab work including internal/external rotations, facepulls, band pullaparts and foam rolling. Funny thing is it doesnt hurt while doing anything in the gym other than some rear delt stuff.[/quote]
I found the foam roller was too big to get at the trigger points in the back… try a baseball or LAX ball instead and really spend some time getting to know all those little muscles. Using it on an incline bench makes exploring the back much easier and you can really dig into the trigger points, which hurts like crazy but it’s worth it. Might help to move the arm in that particular way while you are exploring and you might happen upon the root trouble muscle. FWIW.[/quote]
I will try the LAX ball on an incline bench tomorrow. Never thought of that! Thanks man.
fri 7/8
warm up: LAX ball work, shrug/clean/press/muscle snatch
bench
135x15, 185x10, 225x5, 255,275,275x1, (AVG PMS) 275,315,315x5, (no PMS, long pause) 225x3,3,3
inverted row
superset, sometimes against mini pms
steep incline pushup
BWx15,20,20,20
HS DY row - stretch at bottom, squeeze at top
superset 10 reps
cable flye/stiff-armed pulldown
3x10
stretch
Had a sticking point on the first rep of 275 but the next set was very smooth. The pause benches were awesome and I will be doing a lot more of them. Starting to feel a little thicker in the chest and that’s awesome.
mon 7/11
warm up: foam roll, LAX ball work, SLDL, DB swings, steep decline situps + hip extension
SSB squat
to box: 155,245x6, 295,335x3, (belt on) 385x1, (wraps) 425x1, no box: 455x0, (Rev AVG) 475x3, 515x1
SLDL
135,225,315,365x10
extension/curl/calf raise
2x12
stretch
Little disappointed in not getting 455 but I think with more practice it will be ok. 475x3 was great and if my skin didn’t feel like it was gonna tear I probably could have done 515x3 as well. SLDLs were super awesome and really lit my back and glutes up (in a good way).
Those are some good SLDLs!
Gain 40 lbs and you’ll hit that 455 SB… hahaha
How’s your shoulder been feeling?
[quote]theuofh wrote:
How’s your shoulder been feeling?[/quote]
Pretty excellent, thanks. Not completely fixed but close enough. The band benching, LAX ball work, and inverted rows all seem to have helped a lot.
[quote]jakerz96 wrote:
Those are some good SLDLs!
Gain 40 lbs and you’ll hit that 455 SB… hahaha[/quote]
ROFL 10lbs seems unattainable, nevermind 40. I did it to a high box last week but the attempt sans box was a little different.
I’m always really surprised when I read how little you weigh because you look so big in pictures. Why do you have so much trouble with your weight?
