Good stuff! Was the bottom position similar to your sumo pulling position? Btw, where’d you get those straps? Creative lifting once again.
[quote]grettiron wrote:
[quote]mmatt wrote:
[quote]grettiron wrote:
[quote]mmatt wrote:
Awesome stuff in here. How old are you again?[/quote]
I’ll be 28 by the end of the week. Thanks for stopping by.[/quote]
Good, that makes me feel better about being weaker than you haha[/quote]
Did I just get called old??? Oh no payback is coming for all the shit I gave my older brothers for hitting their 30s haha.[/quote]
I feel like 8 years is enough to make a difference. That squat looked heavy haha
[quote]AquaCruzer wrote:
Good stuff! Was the bottom position similar to your sumo pulling position? Btw, where’d you get those straps? Creative lifting once again.[/quote]
The position felt dead-on exactly the same which is why I’m so enthusiastic about it!
These are the straps: http://www.homedepot.com/Tools-Hardware-Hardware-Fasteners/h_d1/N-5yc1vZar6xZ12kx/R-202065656/h_d2/ProductDisplay?langId=-1&storeId=10051&catalogId=10053
Home Depot, Endless loop tie down straps, 16ft long, 1 1/4" wide. 600lb working load each, 1800lb tensile strength each. $8.49
[quote]mmatt wrote:
[quote]grettiron wrote:
[quote]mmatt wrote:
[quote]grettiron wrote:
[quote]mmatt wrote:
Awesome stuff in here. How old are you again?[/quote]
I’ll be 28 by the end of the week. Thanks for stopping by.[/quote]
Good, that makes me feel better about being weaker than you haha[/quote]
Did I just get called old??? Oh no payback is coming for all the shit I gave my older brothers for hitting their 30s haha.[/quote]
I feel like 8 years is enough to make a difference. That squat looked heavy haha
[/quote]
Oh yeah, 8 years of solid training should make a huge huge difference. It was heavy!
[quote]grettiron wrote:
[quote]AquaCruzer wrote:
Good stuff! Was the bottom position similar to your sumo pulling position? Btw, where’d you get those straps? Creative lifting once again.[/quote]
The position felt dead-on exactly the same which is why I’m so enthusiastic about it!
These are the straps: http://www.homedepot.com/Tools-Hardware-Hardware-Fasteners/h_d1/N-5yc1vZar6xZ12kx/R-202065656/h_d2/ProductDisplay?langId=-1&storeId=10051&catalogId=10053
Home Depot, Endless loop tie down straps, 16ft long, 1 1/4" wide. 600lb working load each, 1800lb tensile strength each. $8.49[/quote]
Nice! I’m definitely going to have to pick me up a pair and try them out.
God, whenever you stagger away from a barbell you always look like you’ve put in 150%. Good stuff man.
[quote]165StateChamp wrote:
God, whenever you stagger away from a barbell you always look like you’ve put in 150%. Good stuff man. [/quote]
x2 that was friggin’ awesome.
Haha thanks everyone. It really worked the adductors, quads and glutes so they were not very cooperative when I asked them to walk.
fri 12/30
warm up: upper usual
incline bench
95x20, 135x10, 185,205x5, 225,235x3, 235x2, 185x11, 135x17
rope climbs
superset
lots and lots of bicep and pec/shoulder work
stretch
Doing the rope climbs was not a great idea with the benching. Biceps hurt so wicked bad towards the end it was almost unbearable. Think I was letting myself down the rope wrong… lots of negatives with end-of-range elbow extension. At least it’s not my shoulder joint any more but the biceps hurt more.
mon 1/2
warm up: lots. hip flexors bothering me
squat
135,225,315x5, 405x2, (belt) 455x1, (to box) 455x2, 495x1, (rev avg) 545x1, (wraps) 585x2, 615x1
SLDL
135,225,315x10, (belt) 405x6
So free squat really hurt in the hip flexors. I came forward in the hole at 455 (probably to protect something) and it basically ended up being a pause squat… had to rock back into the glutes to finish the lift. Adding the box helped the pain tremendously. 495 felt good. Wraps helped my knees feel better and finished off strong. Lesson: don’t free squat so much as my hips can’t take it right now.
Hey man, I’ve been struggling with a really tight right hip flexor the last couple of weeks, lacrosse ball work, and rumble rolling have really helped, IT band, glutes, and rec femoris has allowed it loosen up a lot
[quote]ED3180 wrote:
Hey man, I’ve been struggling with a really tight right hip flexor the last couple of weeks, lacrosse ball work, and rumble rolling have really helped, IT band, glutes, and rec femoris has allowed it loosen up a lot[/quote]
Are you doing this daily? I probably should be doing it more than twice per week anyway.
tues 1/3
warm up: upper usual
bench
135x20, 185x10, 225x5, 275x2, 295x1, (light pms) 335x2, 355x1, 365x1, 245x5,5,5
inverted row
superset
floor skullcrusher/EZ curl
4x10+
mini rotator work, stretching
Benching felt pretty good today. Unfortunately no video but the light 365x1 moved very fast. 245 down sets were also pretty easy. Things are looking good. If I had the camera I would have gone for a raw 325 but maybe later. Wonder if the incline presses are helping? Better than doing stupid OHP work. Biceps ached again but shoulders felt good.
[quote]grettiron wrote:
[quote]ED3180 wrote:
Hey man, I’ve been struggling with a really tight right hip flexor the last couple of weeks, lacrosse ball work, and rumble rolling have really helped, IT band, glutes, and rec femoris has allowed it loosen up a lot[/quote]
Are you doing this daily? I probably should be doing it more than twice per week anyway.
[/quote]
Morning I do a quick full body foam rolling, stretching internal/external hip rotation, hamstrings, couch stretch, shoulder dislocates, pec stretch, and thoracic mobility
when I get home from work/pre workout, same thing, but a little more mobility work… the bretzel stretch, leg swings, walking spidermans, and some band distraction work
contrast shower when I get home
[quote]ED3180 wrote:
[quote]grettiron wrote:
[quote]ED3180 wrote:
Hey man, I’ve been struggling with a really tight right hip flexor the last couple of weeks, lacrosse ball work, and rumble rolling have really helped, IT band, glutes, and rec femoris has allowed it loosen up a lot[/quote]
Are you doing this daily? I probably should be doing it more than twice per week anyway.
[/quote]
Morning I do a quick full body foam rolling, stretching internal/external hip rotation, hamstrings, couch stretch, shoulder dislocates, pec stretch, and thoracic mobility
when I get home from work/pre workout, same thing, but a little more mobility work… the bretzel stretch, leg swings, walking spidermans, and some band distraction work
contrast shower when I get home[/quote]
Ohhh contrast showers sound miserable. Did you ease into it starting with cool or dive straight to ice cold? I really should have done a lot more after squatting Monday because things were super tight today. Feels like I wasted a session.
thurs 1/5
warm up: lower usual
sumo dl
225,315,405x5, 495x1, (belt) 545x1, 585x0, 495x6 dead stopped
Lots and lots of stretching and reverse band prying
Today didn’t go well at all. I had no business deadlifting when adductors, hammies, and back were all jacked up. 545 was very fast but I’m surprised that even went. Tried to do lunges by my knees hurt which I think was due to tight everything.
More lower mobility work tomorrow so I can be ready for Monday.
fri 1/6
warm up: upper usual
incline bench
95x20, 135x10, 185,205x5, 225x3, 235x2, 245x1, 255x0, (med grip) 185x9, (close grip) 135x12+
mini band bicep work
superset
HS DY row
foam roll/rev str band prying lower body
upper body stretch
Kind of turned into a deload week I guess. Totally out of my routine because I’m watching my parents farm. Hopefully back to semi-normal on Monday.
mon 1/9
warm up: lower usual
squat to box
135,225,315x5, 405x3, (belt) 455,495x1, (wraps) 545x1,1, (belt, no box) 405x8, (high bar) 315x10
stretch
Ugghhh forgot how difficult squatting for reps is. Probably could have had several more reps at 405 if someone was yelling at me. High bar was ridiculous and lit my quads up something fierce. Although 2 total reps at 545 is a volume PR, I think I need to start looking for the next thing to get my squat up again. Getting back to Los Campeones will probably be a good start haha.
tues 1/10
warm up: upper usual
bench
135x20, 185x10, 225x5, 275x2+1, 305x1,1,1, (light pms) 315x5,5, (raw, close grip) 135x10+
mini band curls
superset
pressdowns/rope curls/mini rotator work
3 sets
stretch
Benching was pretty good, surprisingly! Nice cap to an absolutely shitty day. First 2 reps at 275 were terrible and basically I forgot the groove. Set up again and hit it perfectly. 305 sets were great! PMS sets were brutal! haha I still love how it’s simultaneously a back and front exercise.
mon 1/16 - back at Los Campeones!
warm up: PVC roll, KB swing, decline situp, walking lunge, glute bridge, mini band leg swings
squat to box
135,225,315x5, (adjust hooks) 315,405x3, (belt) 455x3, 495x1,1, (remove box) 405x6 too deep
GCB sumo GMs - chain suspended
155,245,335x10, (belt) 425x10, 475x6
seat calf raise
superset
stretch
Trying to up the volume gradually to see if I can improve my squat. Both 495 sets felt pretty good but there is a technique issue: I fire out of the hole pretty fast but then about 4 or 5 inches off the box my hips shift back to load up the hammies and glutes. This transition kills my momentum and I wonder how to fix it. Just video and practice, maybe. Tried to rep out at 405 but I have absolutely no depth control without wraps or box and they just got deeper and deeper until my left knee buckled in on the 6th rep. More practice I guess?
Just an interesting note: my back was getting more and more jacked up last week. Took Thurs and Fri off to see if I could fix it before the 1400 mile drive but it didn’t work. Really felt like a QL issue because they felt stupid ridiculously tight when I did the QL stretch. Anyway, after like 2 sets of standing ab pulldowns today everything was fine and back to normal. Of course this is in addition to the LAX ball work and hip flexor stretching which also helped a lot (but didn’t fix things 100%).