Grettiron's Training Log

Training Training Logs
1021

mon 11/28

warm up: lower usual, extra hip flexor loosening

squat to box - start with naked short box
135,225,315x5, 405x3, (belt, add 0.5") 455x3, 495x1, (rev AVG) 545x2, (wraps) 585x2, 635x1

GCB sumo GM - chain suspended, 65lb bar, top of bar just below navel
155,245,335x10, (belt) 425x10, 475x5
calf raise
superset

short stretch

Today was a good day. Squats looked much better and it looks like I actually hit parallel without sacrificing any bar weight. Chain suspended, giant cambered bar sumo GMs were awesome. Just totally fried glutes, hammies, quads, and back. Pretty much every single sumo deadlift muscle. Weighed the bar and it is actually 65lbs, not 85lbs so real weight this time. Had to catch the bus so no vanity work. BW is back to about 191 again. Back is feeling a lot more recovered so dropping the back work on bench day seems to have been a good choice.

635x1, slightly deeper and not back-lit:

1022

tues 11/29

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

bench
135,155,185x10, 225x5, 265x4, 295x1, (AVG PMS) 335x3, 365x1, 385x1, 405x1 PR, (raw) 245x5,5,5
inverted row
superset

smith incline pin press - reset after each rep, had to limit ROM for shoulder
95x2x20, 135,155,185,185x10
monster mini band curls
superset, every which way

cuban press
45x4x10

Prowler
8 trips, 6 high, 2 low

stretch

Benching was interesting. I like using the PMS because it teaches me how to get stupid tight, but I’m not sure that it helps me address my weaknesses. Plus, you can use appreciable bar weight even though you’re weak as a kitten with straight weight. After 405, and for the first time ever, my joints ached (both shoulders, elbows and wrists) and my lats were wrecked. It’s hard to believe how much of a back exercise the PMS bench is for me. But then of course knowing how to get so ridiculously tight in the back made the 245 down sets pretty easy. Overall, it’s good for my bench in a general sense but I’m not sure it will make me stronger directly.

Prowler did not kill me this time so conditioning is improving.

PMS 405x1:

1023

Haven’t checked here in a while…some serious work going on! Keep it up.

1024

[quote]ebomb5522 wrote:
Haven’t checked here in a while…some serious work going on! Keep it up. [/quote]

Thanks for stopping by!

1025

[quote]grettiron wrote:

[quote]ebomb5522 wrote:
Haven’t checked here in a while…some serious work going on! Keep it up. [/quote]

Thanks for stopping by! [/quote]

Haha, definitely will be checking in more often!

1026

For some reason the girl in the pink shirt, throwing the medicine ball (in the 1st rev. band 635 squat vid i think) had me laughing my ass off. Been lurkin’ on this log for a while. Strong lifts. Keep up the good work.

1027

[quote]BlueLineCretin wrote:
For some reason the girl in the pink shirt, throwing the medicine ball (in the 1st rev. band 635 squat vid i think) had me laughing my ass off. Been lurkin’ on this log for a while. Strong lifts. Keep up the good work.[/quote]

She is from a fit camp class that generally shows up just as the squats are getting heavy. Actually, I feel kind of bad getting my aggression all worked up for the heavy stuff because here is a group of soft, middle-aged women trying to enjoy their light activity and there’s just a comically huge intensity gap between us.

Thanks for stepping out of the shadows and commenting!

1028

thurs 12/1

warm up: lower usual

RDL - not on box, to floor
135,225,315,405x5, (belt) 455x5, 495x1,1, (Rev AVG) 495x5

walking lunge
50s,70s,100s,125s
calf raises
superset

sissy squat/back raise
4x15/10

stretch

Terrible day today. Felt nauseous, light-headed, short of breath and weak. Not sure what’s going on. I’ve been sleeping pretty terribly the past couple days but hopefully some sleeping pills will help me get back on schedule.

1029

Damn man, there have been some serious PRs getting smashed in here lately. Looks like you wrecked all your 2011 goals, any new ones for 2012?

1030

[quote]Astar wrote:
Damn man, there have been some serious PRs getting smashed in here lately. Looks like you wrecked all your 2011 goals, any new ones for 2012?[/quote]

Still thinking about 'em. It’s hard to come up with something realistic, but still challenging. If I can keep gaining meat and get up to 198 then I think 635/365/675 might be doable. The bench will be hardest I think, but things seem to be on the cusp of coming together for that. With some more hammering on the squat and maybe a new pair of wraps I think 635 is doable even at 190. And with a lot more glute/hip work I think the deadlift is also doable but probably a little bit of a stretch.

I’d also like to get a 565 chain-suspended cambered bar GM. That would be pretty beastly and probably go a long ways toward helping my sumo deadlift.

So lets say 635/365/675 (gym or meet), 565 GCB GM, and a BW of around 198.

1031

fri 12/2

warm up: LAX roll, shrug, clean, press, cuban press, scap pullup

chain-suspended mil press - just under chin height
95x15, 135x10, 155x7, 175x5, 195x2, 165x5,5,7
pull up - MM = Monster Mini
BW,MMx10, MM+25x10, MM+45x7, MM+70x5, 90x5,5, BWx15

steep incline pushup
BWx15,20, MMx15, AVGx10
MM band curls - high, low, mid, behind the back, anywhere that was tight
superset

little arm stuff

farmer walk - 200lb suitcases, maybe 50ft-turn-50ft
5 trips

no stretch, had to catch the bus

Chain suspended mil press was a fantastic idea! Way way easier to remember the rearward bar path. I will probably start doing chain suspended seated presses as well because that eliminates a super-awkward unrack. Also found engaging the lats hard was much more intuitive. Definitely a keeper. I could actually feel the shoulders and tri’s doing some work. The second rep at 195 was a serious grinder… got stuck just above my head and it took like 10 seconds for the bar to start moving again.

Farmers walks might not have been the greatest idea but another guy was doing them and they looked way more fun than more curls. Plus there is ice on the ground so pushing the prowler will have to wait.

1032

tues 12/6

warm up: lower usual, extra soft tissue work

squat-to-box - naked box + 0.5"
135,225,315x5, 405x3, (belt) 455x3, 495x1, 405+150x3, (wraps) 455+150x2, 495+150x0

chain-suspended sumo SSB GM
155,245,245,335,335x10
seated calf raise
superset

leg extension/curl
4x15

stretchhhhh

Weak as hell today. Sleep has been all fucked up and I think I need to get a real bed because this cot is not helping my back recover. Also starting to feel weak out of the hole so I think I will do some rawwwwwwww squatting next week, maybe try some chain-suspended pause squats because that sounds fun. SSB GMs just absolutely nuked the glute/erectors as usual.

Discovered a wicked mid back stretch using the hammer strength ISO bench so I will be loosening that shit up from here on out.

1033

Wed 12/7

warm up: PVC roll, shrug, hammer curl, clean, press, cuban press, OH shrug

bench
135x20, 185x10, 225x5, 275x3, 295,315x1, 320x0 haha, 225x10
inverted row
superset

smith incline pin press - actual weight is more than indicated since one of the counter-weights is broken
95,135,155x10, 185x6, 135x10
mini band curls - every conceivable direction, including behind the back for rotators
superset

pec dec flye/machine press/mid-delt lateral raise
3x10-15

no stretch, had to catch the stupid bus

So today just felt like it was the day! 315 was very not bad. Looks like it rockets off the chest only to slow down at 2 or 3 board height. 320 got stuck at the same place but that was kind of a “fuck it, let’s see what happens” attempt. The 225 down set was kind of impromptu… trying out a tip one of the guys gave about holding my breath from setup, through unrack, and press (i.e. no little breath before descending). It worked very well and the first 6 reps were so easy I figured why the hell not go for 10. Gonna try to remember that one.

Slept on the floor last night and my back is feeling much better for it.

315x1:

1034

Sweet! I still haven’t pressed 315, but I am getting closer!

1035

Nice bench! That’s a PR, isn’t it? I’ve only seen you press heavier with your PMS. How much do you think gaining weight has helped you with your lifts, if any?

1036

Thanks guys! @Champ tied for all-time PR and definitely a post shoulder issues PR. But last time I pressed this there was no video so basically it didn’t happen haha.

1037

fri 12/9

warm up: PVC roll, decline situps, lunge, KB swing, SLDL, glute bridge

sumo dl
225,315x5, 405x3, 495x2, (belt) 545,585,605x1, 635x0

squat machine - glute emphaisis, much deeper
4x10
calf raise
superset

sissy goblet squat
55,75,95x15, 125x20
GHR - one of the guys showed me how to do a GHR correctly
BWx10,10,10,15

stretch and prying with reverse strong band

Deads felt awesome today. I think 635 might have been possible if I didn’t pull 605 first seeing how fast 605 went up. Oh well, some other time. Really like how things are coming together for my sumo pull.

605x1, clean:

1038

Dude what has changed since the last hitched pull?? Your pulls are lookin real smooth! And hahahahaha middle finger!

1039

[quote]pbclax1 wrote:
Dude what has changed since the last hitched pull?? Your pulls are lookin real smooth! And hahahahaha middle finger![/quote]

Chain-suspended sumo GMs my man. I love love love 'em.

1040

[quote]grettiron wrote:

[quote]pbclax1 wrote:
Dude what has changed since the last hitched pull?? Your pulls are lookin real smooth! And hahahahaha middle finger![/quote]

Chain-suspended sumo GMs my man. I love love love 'em.[/quote]
Can u get a video next time u do them?