Also uploaded some videos of band stretching for a friend. Might as well post them here as well. These stretches and the soft tissue work have helped heal my back many times.
Hamies calves:
Be careful when stretching the adductors, it’s easy to get carried away.
Quads, hip flexors:
[quote]2-SCOOPS wrote:
nice! love the shin guards too lol. [/quote]
Yeah I’m a baby like that. Keep blaming scar tissue from pedal rake, but IDK how long that excuse will last.
[quote]pbclax1 wrote:
That was easily the greatest deadlift video ive ever seen. “HAHAHAAHHAA, fuck you middle finger” LOLOLOLOLOL nice pull man[/quote]
Lol glad you liked. It felt like it took forrrrevvvvver
sat 10/8
warm up: PVC/LAX roll, scap pullups, snatch, clean, press
power snatch
95,135,155x5, 175x3, 185x2x1, split stance: 135xLots
pullup
BWx10, 45,70x5, 90x3, 90+1CHx3, 90+2CHx1?, 45+2CHx5, 45x10
seated mil press - to chin
95,135x10, 155x6,7, 135x10
NG pullup
BWx10 superset
chain pushups/curl
5 sets
machine OH tri extension/DB curl
3x10+, 1xAMRAP
no stretch, gym closed
Snatches felt ok but I think I will work on a split stance as my right heel keeps coming up with the half squat catch. Got a wicked pump in the arms and it was great.
My wife saw your stretching video when I watched it last night and said, “Is that weightlifting dancing?”
Do you have to axe kick the band to make it effective?
[quote]jakerz96 wrote:
My wife saw your stretching video when I watched it last night and said, “Is that weightlifting dancing?”
Do you have to axe kick the band to make it effective?[/quote]
Uhh I have to axe kick the band to get my foot up there lol, so yes. Don’t want a hip flexor and back cramp from slowly raising my leg haha.
Did you say yes? Because it just might be dancing.
mon 10/10
warm up: LAX/PVC roll, walking lunge, GHR situps, KB swing
squat to box - tall box at first, about 1/2" or 3/4" higher than short box +1"
135,225,315x5, 405x3, (belt) 455x3, 495x1, (short box +1", wraps) 525,545x1 (PR), (rev AVG) 585x2 (PR)
SSB sumo lift
65,155,245x10, (belt) 335x10, 385x5
donkey calf raise
superset
leg extension/leg curl
1x15, 1x20
short stretch (gotta catch the bus)
Very very pleased with the squatting today. 545 was a little slow but I managed to stay tight and didn’t wink forward with the upper back at all. Almost fell out of the groove on the way down but recovered. Absolutely destroyed the 585 reverse band… really had another rep or two in me but knees were feeling a little raw by that point.
SSB sumo lift was absolutely brutal, again. I really think this may be the reason my squat is shooting up. The hurt it lays on the back, glutes, ab and adductors is unreal. Not to mention the abs and whatever the hell runs from abs to spine. Very pleased.
545 squat:
Rev AVG 585:
Nice squatting!
Awesome stretching videos. I will be trying some of those out. Congrats on the deadlift as well. Super slow off the floor but lockout looked nice. Sweet Roelly Winklaar face as well. lol. Seems like a great week of training for you in general.
squatting is looking damn good
Thanks guys. Scoops that means a lot coming from you.
[quote]165StateChamp wrote:
Awesome stretching videos. I will be trying some of those out. Congrats on the deadlift as well. Super slow off the floor but lockout looked nice. Sweet Roelly Winklaar face as well. lol. Seems like a great week of training for you in general. [/quote]
I had to google Roelly and yeah… haha my fiancee makes fun of me for that from time to time.
tues 10/11
warm up: LAX/PVC roll, bench
bench
135x15, 185x10, 225x5, (1 brd) 255,275x3, 285x1 (mis groove), 225x3x5
inverted row
superset
incline bench - wide grip
135,155,175x10, 185x7, medium grip: 135x15?
CG NG cable row
superset
plate raise/machine pullover
3x10
cable flye/incline pushup
3x10
AVG traction
Benching felt ok. 275x3 was tight, 285 got away from me. I really have to focus on rowing the weight down and pinching the bench with the rear delts. That feels the strongest by far. BW was a little under 190 after training.
thurs 10/13
warm up: LAX/PVC/Stick roll, KB swing, GHR situps, walking lunge, SLDL, calf stretch
RDL on box - +150 means 150lbs chain added
135,225,315,405x5, (belt) 455x5?, 495x3 (PR), 405+150x3, 455x150x1
vertical leg press
1,3,4,5 PPSx10+, 6 PPSx7, 4 PPSx10+?
seated calf raise
superset
sissy squat/back raise
2x20+
stretch
Glutes seem to be coming on line… noticed during the KB swings that the hammies loosened up really fast and the glutes became way more active. That being said, RDLs gave me a wicked low back pump. That almost never happens. 495x3 wasn’t too difficult and 455+Chains was much faster than last time, though I did lose upper back arch again. Vertical leg press was awesome and lit up quads, glutes and hammies. But mostly quads.
Digestion is beginning to fall apart again but luckily a fresh supply of probiotics just showed up so hopefully I can get back on track. Maybe I should not stop taking them. It’s been almost a month since I ran out.
fri 10/14
warm up: lots of PVC rolling, shrugs, clean, jerk, muscle snatch, scap pullups
power clean & split jerk
95,135,155,175,185,205x2, 225x1, 225x fuck it
pullup - with chain bundle
BWx10, 45x5, +75x5, 45+75x5, 70+75x2,2, +75x10
seated MP - to chin
95x15,135x10, 155x7,7+3,10, 135x10
NG CG pullup
superset BWx10
arm stuff
quick stretch
Erectors were absolutely fried today so took it real easy warming up and did lots of rolling. Attempted 225 a second time but just had zero power in my power clean so just quit. The pullups look like they went pretty well, in hindsight. Seated MP was great and actually got a pump going on in the delts instead of just sucking and hurting. Combined with the NG pullups I felt like my upper body was gonna split open. Great feeling! Lost a little steam going into the arm work but managed to gut it out.
Probably gonna have to take it easy next week unless I miraculously recover this weekend.
Reason number 100 to love Los Campeones: playing the 'thrakh on the stereo because my headphones are broken.
mon 10/17
warm up: LAX/PVC roll, KB swing, GHR situps, walking lunge
squat
to box: 135,225,315x5, 405x3, (belt) 455x1, free squat 495x1, (wraps) 545x1,1, (wraps off) 405x5
SSB sumo lift
155,245x10, 335x5 (time to switch)
GM
135,225, (belt) 315x10, (to pins) 365x10
stretch
Squatted in the monolift and videoed from the front. Not sure I believe I hit depth on 495+ but it doesn’t look terrible from the front. Part of the reason I don’t believe depth was good is because everything felt too easy. Should have taken a vid when I took 455 to the box for comparison. Anyway, always taping from the side has masked some of my lateral instabilities so I think that will need some work. Surprisingly it looks like I favor my left leg… I would have bet money I was favoring my right because it seems bigger but then again my left erector is bigger so IDK. SSB sumo lift has had it’s run so switched to GMs and god damn my erectors got fried again. Supposed to be taking it easy.
Good? Iffy?
495x1:
The two 545 singles:
Nice squats man, id agree with you that you are favoring your left side. Are those rehband sleeves? How do you like them?
[quote]pbclax1 wrote:
Nice squats man, id agree with you that you are favoring your left side. Are those rehband sleeves? How do you like them?[/quote]
Yup, I love them. Wouldn’t want to squat without 'em. Ordered from Jackal’s Gym.
[quote]grettiron wrote:
[quote]pbclax1 wrote:
Nice squats man, id agree with you that you are favoring your left side. Are those rehband sleeves? How do you like them?[/quote]
Yup, I love them. Wouldn’t want to squat without 'em. Ordered from Jackal’s Gym.[/quote]
Those are the newer model, yes?