Aha sorry man I couldn’t resist, rest and heal up! Eat 20,000,000 like everyone god damn recommends lol
[quote]spar4tee wrote:
you’re so injury prone[/quote]
i wrote out a long butthurt reply, but I just felt like I was making excuses.
Watch me these next few months. that’s all I’ll say. 
[quote]XArena wrote:
Aha sorry man I couldn’t resist, rest and heal up! Eat 20,000,000 like everyone god damn recommends lol[/quote]
eating 20,000,000 (along with sleeping 10+ hours) can do some pretty amazing things 
[quote]hastalles wrote:
[quote]spar4tee wrote:
you’re so injury prone[/quote]
i wrote out a long butthurt reply, but I just felt like I was making excuses.
Watch me these next few months. that’s all I’ll say. :)[/quote]
Always watching you bruh
[quote]hastalles wrote:
[quote]XArena wrote:
Aha sorry man I couldn’t resist, rest and heal up! Eat 20,000,000 like everyone god damn recommends lol[/quote]
eating 20,000,000 (along with sleeping 10+ hours) can do some pretty amazing things :D[/quote]
No 10+ hours isn’t enough, you need 24 hours a day of sleep
lol at both you brahs
Tuesday:
OHP - 15 short rest doubles at 120 (plus 5 lb)
Back feels solid if I hold it neutral all the time. No problem.
Get better soon brah.
tweet
thanks bird, it’s feeling real good.
Wednesday:
Some very light power cleans
Squat - 4 doubles at 275.
***Work on your adductors tonight.
Solid gold from Dizenzo:
[quote]vdizenzo wrote:
Do high rep extensor work for your elbows. Tate presses incline or flat, rolling dbl tri extenstions, barbell ext, and jm’s. Now keep in mind these must be low intensity work. Lighter weight, relatively of course, with high sets and reps. Watch your tempo because when you get to the bottom of the exercise there will be a great stretch on the tricep right by the elbow.
Some people call that pain when it’s really just a crazy stretch. Don’t bounce weight, heave, or jerk it. Take it slow and controlled. Build up over time and your elbows will feel much better. Lastly, if you do have real pain at a point in the movement try and manipulate body positions to find different angles that may not hurt.
IMHO, pushdowns blow and are almost a waste of time. You just don’t get that stretch. I only find them useful to do light with weight or bands for a ton of reps to force blood in the area for recovery. My elbows are in great shape so I never really need to do those for recovery anyway.[/quote]
=( but only pushdowns are ok with my shoulders
That’s interesting, does overhead pressing hurt your shoulders at all?
More Wednesday:
Played some football. I was the fastest person there! for the first 5 seconds at least…
pullups (felt great, no problems)
(CG - 170:1s, 165:2s, 160:3s)
Thursday session 1:
mid morning - power
BTN Push press - took it up to 175 to start. No need to push it too fast. As I get more used to this again, I’ll start jerking it.
Thursday session 2:
afternoon - strength, assistance
Bench - 10 pretty short rest triples at 170. (I would have liked slightly shorter rests, but I’ll take it.) Bench feels really good now. I’m converted.
close grip - some lesser weights for sets of 5, 165 x 5 (plus 1), 180 x 1 (not too hard)
PJR pullover (straight bar cause I dont have anything else. My wrists are adamantium, motherfuckers) - lots of sets of 8ish. Highest (successful) weight was 75
Thursday session 3:
night - prehab, pump
using the sled
flies, face pulls, triceps, curls, adduction, abduction, dragging, rows, presses, etc.
about half an hour. feels gooooood.
friday session 1:
early afternoon.
hang power snatch. Fast as hell once I got going.
85
session 2:
AFternoon
speed/technique deadlifts - a couple singles with 235, a bunch more singles and doubles with 205 plus a chain on either side. No idea how much the chains weigh.
I’ve never used chains before, but I had some lying around so I gave it a shot. I liked it.
Got much more to do today, but it was HOT so I’m pushing the rest to this evening.
friday session 3, night
Barbell row (from the floor, to sternum, not particularly strict although I do squeeze for a sec at the top) 185 for 10 triples
Good morning - bunch of sets, highest weight was 175
supersetted with
pullups - bunch of sets, last one to failure. ~10 reps each set probably
(130;1s)
Saturday - lots of farm work, BTN push jerk up to 175 again, 6 short rest OHP singles at 130 (plus 5 lb) plus a double and two push presses on the last set.
Sunday - BTN push jerk up to 190 (plus 15) (though I actually didn’t dip under at all on that rep), 4 short rest push press triples at 135.
Nowhere near enough volume, but I had to compromise to get enough food and sleep. (ie- a ton) Hopefully it was enough stimulus to progress.
monday:
snatches in the morning
12 DL doubles with 300. (plus 1 rep, plus 5 lb, though minus 3 sets. I’m not counting last monday’s fuckup where I only got 6 doubles with 295 cause my spine was a bit screwed up) Pretty short rests though they could have been a bit shorter.
Tuesday:
Noon - BTN push press up to 155, working on speed.
Afternoon -
OHP - 15 short rest doubles at 130. (plus 1 rep, plus a bunch of sets)
I was going to push press for triceps, but I couldn’t get the rack position to work today.
Close grip instead. The bar wasn’t coming down in the groove and I only got 1 rep at 175. Just an off day.
PJR pullovers - up to 100 for 7. (plus 25 lb, haha)
A few hill sprints to prove to my brother that I’m faster. And also very easily winded.
My OHP has progressed 10 lb this last week so I’m doing something right. Deadlift is up too, though I’m not sure how much. With my spine healthy again, I’ll assess DL progress this next week.
Cool article from Bill Starr:
I may program my push presses and dips the way he mentions.
According to that, Eder apparently pressed 355 at 198 which is 1.8x BW. Insane. I hope to be the first to press double bodyweight some day.