Grettiron's Training Log

Training Training Logs
981

thurs 10/27

warm up: lower usual

RDL on box - added chains on last set
135x10,225,315,405x5, (belt) 455x3, 495x2, 405+150x3
conv DL from floor - straps, belt, T&G
405x24

vertical leg press
2,3,4PPSx10, 5PPSx15
back raise
70x10, 100x2x10

no stretch, having trouble staying awake

Little intestinal discomfort on arriving to the gym… that was not cool but managed to take care of business and avoided any accidents. Didn’t go heavy today as I’m supposed to be taking it easy. I took that to mean intensity-wise so a deadlift widowmaker was ok. It really really started burning around rep 15 in the quads, glutes, hams, and low back. God damn. On the plus side, with all the RDLs the relatively short ROM from the floor almost felt like cheating.

CDL 405x24 T&G:

RDL on box 405+150 chain:

982

[quote]grettiron wrote:

[quote]jakerz96 wrote:
What’s with the high rep squats? You trying to go up a weight class?[/quote]

Haha no for the Widowmaker challenge thread. Well actually, yes. I need new pants. You should try it! Haven’t had difficulty walking after a squat day in quite a while.[/quote]

I had plenty of trouble walking today after the max effort SSB goodmornings I did yesterday. After this meet coming up I’ll do some higher rep stuff. I’m going to have a focus on my deadlift though as I’ve decided there is no reason my deadlift should be less than 600.

983

Dude, fucking beastmode.

984

[quote]jakerz96 wrote:

[quote]grettiron wrote:

[quote]jakerz96 wrote:
What’s with the high rep squats? You trying to go up a weight class?[/quote]

Haha no for the Widowmaker challenge thread. Well actually, yes. I need new pants. You should try it! Haven’t had difficulty walking after a squat day in quite a while.[/quote]
I had plenty of trouble walking today after the max effort SSB goodmornings I did yesterday. After this meet coming up I’ll do some higher rep stuff. I’m going to have a focus on my deadlift though as I’ve decided there is no reason my deadlift should be less than 600.[/quote]

Get it done, yo. Are you going to stick with sumo? If so, I really think you should try the SSB sumo lift. Where is your weakness?

985

[quote]bugeishaAD wrote:
Dude, fucking beastmode.[/quote]

Haha thanks and thanks for stopping by.

986

[quote]grettiron wrote:

[quote]jakerz96 wrote:

[quote]grettiron wrote:

[quote]jakerz96 wrote:
What’s with the high rep squats? You trying to go up a weight class?[/quote]

Haha no for the Widowmaker challenge thread. Well actually, yes. I need new pants. You should try it! Haven’t had difficulty walking after a squat day in quite a while.[/quote]
I had plenty of trouble walking today after the max effort SSB goodmornings I did yesterday. After this meet coming up I’ll do some higher rep stuff. I’m going to have a focus on my deadlift though as I’ve decided there is no reason my deadlift should be less than 600.[/quote]

Get it done, yo. Are you going to stick with sumo? If so, I really think you should try the SSB sumo lift. Where is your weakness?[/quote]
I don’t know if it’ll be sumo. I’m thinking conventional right now. What is this SSB sumo lift you mentioned?

987

[quote]jakerz96 wrote:

[quote]grettiron wrote:

[quote]jakerz96 wrote:

[quote]grettiron wrote:

[quote]jakerz96 wrote:
What’s with the high rep squats? You trying to go up a weight class?[/quote]

Haha no for the Widowmaker challenge thread. Well actually, yes. I need new pants. You should try it! Haven’t had difficulty walking after a squat day in quite a while.[/quote]
I had plenty of trouble walking today after the max effort SSB goodmornings I did yesterday. After this meet coming up I’ll do some higher rep stuff. I’m going to have a focus on my deadlift though as I’ve decided there is no reason my deadlift should be less than 600.[/quote]

Get it done, yo. Are you going to stick with sumo? If so, I really think you should try the SSB sumo lift. Where is your weakness?[/quote]
I don’t know if it’ll be sumo. I’m thinking conventional right now. What is this SSB sumo lift you mentioned?[/quote]

Set up a bar with 135 on it on the floor close to the j-hooks, then take your sumo stance. Get under the SSB and unrack (I use my hands to push against the rack… it’s going to need to be balanced well). Pretend you have a bar in your hands and get down like you were deadlifting until you touch the bar on the floor with your hands, then back up again as if you were deadlifting. Basically a sumo deadlift except the bar is on your back instead of in your hands. And there is no dead part. And the SSB is just balancing on your back. I’ll video the next time I do them.

988

[quote]grettiron wrote:
Get it done, yo. Are you going to stick with sumo? If so, I really think you should try the SSB sumo lift. Where is your weakness?[/quote]
Not completely sure where the weakness is, but I think it is my lower back. That and I think I need to learn to just strain harder for longer.

989

[quote]grettiron wrote:

[quote]jakerz96 wrote:

[quote]grettiron wrote:

[quote]jakerz96 wrote:

[quote]grettiron wrote:

[quote]jakerz96 wrote:
What’s with the high rep squats? You trying to go up a weight class?[/quote]

Haha no for the Widowmaker challenge thread. Well actually, yes. I need new pants. You should try it! Haven’t had difficulty walking after a squat day in quite a while.[/quote]
I had plenty of trouble walking today after the max effort SSB goodmornings I did yesterday. After this meet coming up I’ll do some higher rep stuff. I’m going to have a focus on my deadlift though as I’ve decided there is no reason my deadlift should be less than 600.[/quote]

Get it done, yo. Are you going to stick with sumo? If so, I really think you should try the SSB sumo lift. Where is your weakness?[/quote]
I don’t know if it’ll be sumo. I’m thinking conventional right now. What is this SSB sumo lift you mentioned?[/quote]

Set up a bar with 135 on it on the floor close to the j-hooks, then take your sumo stance. Get under the SSB and unrack (I use my hands to push against the rack… it’s going to need to be balanced well). Pretend you have a bar in your hands and get down like you were deadlifting until you touch the bar on the floor with your hands, then back up again as if you were deadlifting. Basically a sumo deadlift except the bar is on your back instead of in your hands. And there is no dead part. And the SSB is just balancing on your back. I’ll video the next time I do them.
[/quote]
Damn dude, you’re killing it in here. I’ll be following for all the awesome PL tips and crazy numbers.

Here’s a vid of Chuck V doing what I think you’re describing, but not sumo and actually deadlifting a bar in his hands also (hey, it’s Chuck V). This right?

990

[quote]inkaddict wrote:
Damn dude, you’re killing it in here. I’ll be following for all the awesome PL tips and crazy numbers.

Here’s a vid of Chuck V doing what I think you’re describing, but not sumo and actually deadlifting a bar in his hands also (hey, it’s Chuck V). This right?

[/quote]

Hey man, thanks for commenting. What Chuck is doing is similar in that he has the SSB on his back. This looks like a bottom-up Ox Lift. It’s actually kind of fun! It might work as well, IDK. Do you use the SSB at all?

Also, that’s like some crazy giant-cambered SSB.

991

fri 10/28

warm up: PVC roll (tender), shrug, clean, muscle snatch, OH shrug, scap pullups

seated MP - to chin
95x20, 115x15, 135x10, 155x5, 185x2,2, 165x5,5,6
pullup
BWx10, 45,70x5, 90x3, 115x2,2, 90x5, BWx16

machine mil press
4x10 or so
HS shrug
4x20

plate front raise/CG chain pushup
3x10+

arm stuff

short stretch

Seated MP felt great. Still getting wicked back activation as well with these. I wonder if 225 is possible with some effort? Didn’t want to do any clean/snatch as my entire body is a little tender. Plate front raises were done with the curl negative and had no shoulder issues. Gonna do some moderate SSB work on Monday (for real this time) and then turn it up again on Tuesday.

992

Not yet, man A ssb is on my list of things to get.

Keep killing it

993

mon 10/31

warm up: PVC/LAX/Stick roll, GHR/GHR situps, donkey calf raise, walking lunge, KB swing

SSB squat - to box
155x10, 245x5, 335x3, (belt) 335x3,3, (take box away) 335x10

GCB chain suspended GM - sumo stance, 85lb bar, dead stop on chains
85,175,265,355x10, (belt) 405x10, 355x10+
calf raises
superset

leg extension/curl
4x15 or so

stretch

Safety bar squats went well. Everything was pretty easy although I had to stop after the first set of 335 to LAX roll the hips again. They were really tight in the outer glute and between crest and hip bone and it was seriously jacking my low back up. Felt great after LAX rolling. Giant cambered bar sumo GMs were amazing. 405x10 nuked the low back but glutes, adductors and hammies also got hit hard. Really like the sumo stance on these and they will probably stay in the rotation.

994

tues 11/1

warm up: LAX/PVC roll, shrug, clean, OH shrug, incline bench, AVG traction

bench
135x15, 185x10, 225x5, 275x3, 185+150x2, 195+150x3, 205+150x3?, 255x3x5
inverted row
superset

HS incline bench - PPS
1,1.5x15, 2,2.5x10, 3x5, 2x20
HS shrug[ - on DL machine
superset, 20+reps

Benching went pretty well today… added another rep at 275 which is nice. Chains were awesome as usual. Last rep of last set at 255 was a grinder but I think if I had done one less chain set it would have been smoother. Seems like bench is finally moving! Unfortunately right AC joint hasn’t healed so HS incline was pretty much my only option. Gonna do some weighted overhead shrugs on Friday because I think there’s something going on back there. Stupid traps fuck everything up.

995

thurs 11/3

warm up: Massage! LAX/PVC roll, KB swings, lunges, GHR/GHR situps, calf stretches

sumo dl
245,335x5, 425x2, 515x1 (beltless PR), (belt) 515+2CH,515+3CH,515+3CHx1

squat machine - foot placement to target glutes and quads
5x10 or so
calf raise
superset

sissy goblet squat
80,100,125,145x15
back raise
BW,65,100x15, 145x10

all the stretches

Had a back massage with our resident massage therapist to try and fix a knot or tight muscle that’s been bothering me. Turns out my entire back is a series of knots. The sensations were alternating between running a knuckle over corrugated cardboard and running an elbow over a bunch of ropes. Right trap was especially crunchy. Anyway, it felt great after and I’m gonna try to make room in my budget for at least a monthly session (next time on an off day).

Didn’t go too heavy with the deads. Form was tight on the beltless 515. 3 chains were probably 75lbs but nowhere near full weight at lockout. Felt pretty good though. Back raises were nuts… few things make my hammies burn more intensely than a heavy, high-rep set of back raises.

996

fri 11/4

warm up: LAX/PVC roll, shrug, clean, press, OH shrug

seated MP - to chin
95x15, 135x10, 155x8, 175x4, 185x3, 195x2, 205,215x1, 225x0
pullup - +75 means with the chain bundle
BWx10, +75x5, 25+75x5, 90x5, 115x3, 135x1, 45x15 (gotta be a PR)

OH shrug
95,145,145xlots
NG pullup - tried the Konstantin style kip for more explosiveness
BWx10,10,10

band pushup
2MINI,AVGx15, STRx10,9
HS BTN pulldown - but didn’t go behind the neck. still felt good tho
superset

arm stuff

lots of stretching, traction, experimenting

Mil pressing went pretty damn well today. 225 would have been the 4th heavy set so really I’m not too bummed to miss it. Pullups were awesome for some reason… maybe do to the massage yesterday? 90x5 was cake so why not go heavier? 135 was smooth but I also weighed in at 191 after lifting, so really it’s like a 10lb PR!! Haha.

Right AC joint hurts. The little bony protrusion is tender to the touch. Pressing and pushups don’t hurt but picking up KB to carry to the rack hurt a little. This is a new one.

Found a wicked traction stretch for the back and lats… hooked a strong band up to the smith machine bar at the lowest level, strapped in with the wrist, then:

  • move away from rack to put some tension on it
  • forehead to floor
  • move hips up and bridge between head and feet and move around to find the sweet spots

Having the head be one point of contact basically eliminates any low back involvement and really lets you crank on the lats/mid back. It hurt a fuck ton the first set but everything loosened up significantly for the 2nd set.

997

[quote]grettiron wrote:
Right AC joint hurts. The little bony protrusion is tender to the touch. Pressing and pushups don’t hurt but picking up KB to carry to the rack hurt a little. This is a new one.
[/quote]

I’ve had this before and ended up getting cortisone for it. Mine was due to overuse and jumping into an oly program before I was ready for it. One of the guys I trained with was doing the broz bulgarian stuff and his was the size of a golfball.

Try taking dixie cups and making ice cubes out of them, then tear away the paper, and massage the ice onto the swelling until it goes numb. It helped me a lot, but it took I think a month off before I could get back to normal. I couldn’t lift my arm over my head though without pain and those impingement tests like neer’s were lighting up.

External rotation stuff helped.

998

[quote]theuofh wrote:

[quote]grettiron wrote:
Right AC joint hurts. The little bony protrusion is tender to the touch. Pressing and pushups don’t hurt but picking up KB to carry to the rack hurt a little. This is a new one.
[/quote]

I’ve had this before and ended up getting cortisone for it. Mine was due to overuse and jumping into an oly program before I was ready for it. One of the guys I trained with was doing the broz bulgarian stuff and his was the size of a golfball.

Try taking dixie cups and making ice cubes out of them, then tear away the paper, and massage the ice onto the swelling until it goes numb. It helped me a lot, but it took I think a month off before I could get back to normal. I couldn’t lift my arm over my head though without pain and those impingement tests like neer’s were lighting up.

External rotation stuff helped.
[/quote]

Awesome, thanks for the info. Hopefully I don’t need cortisone… the pain is pretty mild so maybe if I can ice it now it won’t get too bad.

999

mon 11/7

warm up: lower usual

squat-to-box - 1" was in use, so just to the short box until indicated
135,225,315x5, 405x3, (add 1") 455x1, (belt) 495x1, (wraps) 545x1, 455+150x3 (dayum), 495+150x2

SSB sumo lift
165,255,345,345x10
seated calf raises
superset

HS leg extension/curl
3x20 something

stretchhhh the full treatment

Today was awesome. Beltless 455 flew up. 455+150x3 smashed my previous PR of only one rep. Then I was preparing for the 495+150 set, rolling my wraps, making sure things were in the right place. A funny feeling started to sneak up on me. I hate to sound cliche, but it sure felt like rage. Started building and intensifying without me even trying to summon it. Getting under the bar reduced me to a spitting, seething, cursing expression of 100% pure rage. Where did this even come from?? God it was glorious. Unracked and the first rep was smooth. Holy shit, I can do a second rep. Descend into the hole… reverse off the box… oh fuck this just got heavy. And just as I started to grind it out, the realization hit: it’s only going to get heavier. Like 150lbs heavier. Oh shit hahaha. But somehow I stood up with it and racked it. And then there was no more rage. I was pretty damn amused though. And elated. It felt heavy as fuck but it was still doable. I live for sets like that.

That’s also like a 40lb and one rep PR, which is awesome. Wish I got video of that.

1000

Nice PRs! It was great to see you spit and drool when you squatted with us.

So, when are you going to squat 600? 495 with 150 pounds of chain for 2 means you are probably not far off. What happens when you miss a squat or how do you miss? Do you bow out, upper back fail, or it just doesn’t come up but form doesn’t break?