Later on Sunday-10-9-11-
Tri Push Downs-M.Minix100
Lat Pulls/Rows-Light Bandx100
Monday-10-10-11
Ext. Rot Stretch
Jump Ropex100
135 deadliftx150 reps… SHIT!
there must be some numbers in the wrong places there!!
[quote]Adam-F wrote:
there must be some numbers in the wrong places there!![/quote]
x2 …I don’t think I would survive 150 reps of pulling anything.
Hey Storm, i know you’ve done alot of reading, work and research in the exercise science spectrum of things. Do you have any recommended reading with regards to books, articles and etc? I’m looking for more stuff to read about the physiology of getting stronger and etc.
[quote]Heracles_rocks wrote:
Hey Storm, i know you’ve done alot of reading, work and research in the exercise science spectrum of things. Do you have any recommended reading with regards to books, articles and etc? I’m looking for more stuff to read about the physiology of getting stronger and etc. [/quote]
Just for the pure physiology of strength, check out whatever edition of “Biomechanics In Sports” is out now. Be warned. It’s about 900 pages long and is a brutal read.
Supertraining is a more compact version and actually has a lot of suggested applications for most sports. The newer Special Strength Training Manual for Coaches has a ton of good and more up to date info. That was Verkoshansky’s (spell check) last book. I still have not gotten all the way through it but the first 2 chapters made me completely re-arrange my training and the way I approach my programming.
[quote]RTJenforcer wrote:
[quote]Adam-F wrote:
there must be some numbers in the wrong places there!![/quote]
x2 …I don’t think I would survive 150 reps of pulling anything.[/quote]
It was much worse than it sounded.
Tuesday-10-11-11-ME Upper
Tri Opener
Int. Rot. Stretch
Super Secret Shoulder Mob
One arm bent over light band presses-x6x3
135lb Bent over Rows-x6x3
Concentric Only Close Grip Fat Bar Pin Presses- Less than an inch off my chest-
75x3, 165x3, 215x3, 255x3, 305x3, 345x3, 385x3, 410x3, 420x2<~~~ just barely couldnt lock out the 3rd. PISSED!
DB Bench- 80lbsx50 reps. I have been using 50 reps as a baseline for my higher rep pressing. My old baseline was 60lbs… this is a ridiculous increse.
OH, BTH Tri Ext.-Light band-4x15
Band Assisted Pull-Ups-Green- x20, x7, x6, x5, x2=40 total
Face Pulls- Greenx4x25
Sledge Walks-8lbsx4 reps with no rest.
Sled later.
Tuesday-10-11-11
BB Ham Roll
Lax Ball Isch-Tube Roll
Ankle Traction/Mob
Prowler- 60 feet, 180lbs, 10 trips in 6:28
Time to feed.
This log makes me feel like shit about myself every single day.
Thanks for the recommendations Storm.
Wednesday-10-12-11-
Wobble bar benches and a bunch of other shit.
Thursday-10-13-11-ME Lower
Ext Rot Stretch
Lower Back Traction/Mobs
BB Ham Roll
Squat Opener
Ham Floss
Airex Pad Capsule Stretch
Depth Jumps-
18in to 28 inx3
18 to 36x3
18 to 28 holding 20lb dbs (+40), released right after landingx3
same +60x3
+80x3
+100x3<~~~~ 390 total pounds when I hit the floor
4 inch Block Pulls- 225x3, 315x3, 405x3, 495x3, 605x3<~~~ goal for the day, super easy so:
655x3
705x3
735x1<~~~~ erectors on my right side had a heart attack. would have gotten 2 more easy.
Fake Blob Pinch- 5 plates thick- 60x1, 80x1, 100x1, 120lbsx2
Hanging Leg Raises-x2x20
My back exploded for a couple reasons. I have recentyl starting seeing a chiro for some help with a couple problems I have:
- My left leg is almost an inch longer than my right
- This has caused my hips to sit crooked, completely locking up my right pelvis
I had my first adjustment this week. It immediately relieved a constant pressure I have had in my back for the last 10 years or so. I also have a heel insert that I have to wear pretty much forever from now on.
The violent tightness in my back is the result of pulling even for the first time in my training life. I was actually symmetrical today. It will be scary to see how strong I get once this has been fixed.
I asked my doc how I have been able to make progress and train without killing myself over the last 13 years. His response was something to the extent of, “You are just really fucking strong.”
People have asked so here is a video of the “Fake Blob Pinches.” I love doing these. This is with 100lbs and a 5 plate thick pinch:
Friday- 10-14-11- DE Upper/Don’t really feel like doing anything.
Did some band work on my shoulders
Bench-185x20x3
Done. Taking tomorrow off. I think I need a “me” day.
Monday-Deloadin’-10-17-11-
Bunch of mobility work
Kneeling jumpsx3
Kneeling broad jumpsx5 reps, all over 3 feet.
Squats- 350x5x2
Pulls-405x5x1
Back Ext.-30lb med ballx5x10
Fall Outs-x5x10
Stretched.
More in a little bit.
Tuesday-10-18-11- Deload upper
Shoulder mobs and stuff.
Bent over Press Throws- 30lbsx3x6, 1 armed (athlete) x3x3
Bent Over Row-135x10, 225x5, 315x15
Done. I love deloading… almost as much as I love rowing more thatn I can bench press.
hey storm just a question.
before you got adjustments did you notice only one side of body being worked? ie like you would favor right side or left side and that is where you’d feel soreness?
thanks mate.
[quote]jacob-1310 wrote:
hey storm just a question.
before you got adjustments did you notice only one side of body being worked? ie like you would favor right side or left side and that is where you’d feel soreness?
thanks mate.[/quote]
I have always felt that my hips were uneven. My left pelvis sits about an inch higher than my right. I definitely felt this when I lifted. I just got so good at compensating that I could still make gains. That being said, everything in the right side of my body always get much more sore and tight than my left.
10-20-11- Deloading Lower
Box jumps-
18inch x 10
24(ish?) x 5
36x3
38x1
41x1
44x1<~~~ old PR at 265-270lbs BW
47x1<~~~ at 292lbs… something is working.
Wobble bar squats- 50x10, 100x10, 150x3x10
Bulgarian Split Squat- +80lbsx3x6 each leg
Single Leg Wierd Band Pulley Things? Its a hamstring/glute exercise- Green Bandx2x20 each leg
Done. I jumped really high.
The laugh at the end is my “I can’t believe I didn’t just die” laugh:
I had to watch that again just for the laugh.