Friday-12-23-11- DE Upper
GuaSha pecc and arms
Shoulder Mob’n stuff
6x3 of various slams with a 25lb med ball
Bench-205x20x3 in 6:05. Used a million different grips, foot positions, bar path, etc.
JM Presses/Uneven Hammer Raises
+90lbs in band tension-x10,+95x10, +135x6, +155x6/8lb and 16lb did sets for 20 and 20 for 3 sets
Arm over Arm Sled pulls- 80 feet, 135lbs, 4 trips, various pulling styles.
Nothing too crazy today. Feeling a little beat up so took it pretty easy.
10 weeks till Arnold
Monday-12-26-11- DE Lower
BB Rolled lower leg
Hip Floss
Lots of little movements
Front Squats- All were very fast-
225x4x2
275x4x2
315x4x2 in 12:52
Sumo Pulls- 225x8x1 Just wanted to move fast
RDLs-
225x6
315x6
405x3
500x1…
Turned up the slowest, saddest music I had in my cd player, chalked up my hands, found a deep dark place to go in my head and then…
550x11<~~~~ wasnt a true rep max. Had more in the tank but 10 was my goal and this was brutal as shit.
Snatch Grip Shrugs/Upper back BB exercise I made up
315x2x20/315x2x20
Lifting in vibrams is really hard on my feet… and life.
Tuesday-12-27-11- ME Upper
Tons of throws and upper body stretches
Floor Press- worked up to 400x2. Wanted 3, I just feel like hell today. Think I am getting sick
Feet Elevated Push ups-20inches x 56
Pendlay Row-135x10, 225x5, 315x15
Done. Might do some more later. Probably won’t.
Thursday-12-29-11- ME Lower
TONS of hip flossing
Messed around with some tack and stretch stuff
Kneeling jumpsx2x3
Kneeling broad jumps- 3 narrow- longest was 44inches, 3 wide-longest was 41inches
14inch Cambered Bar, soft foam, low box+140lbs of chain-
135x5
225x5
315x3
405x3
500x3
550x3<~~~ back started rounding a little so I shut it down here. Pretty happy with this. At least 650+ at the lockout.
45 degree GHRs- +Green Band around my neck x3x20
14in cambered bar front squat walk outs- 135 on the bar
+50lbs x3
+100lbs x3
+150lbs x3
Plate Pinches- 3/3/6- 2x25lb plates for 5 sets
Friday-12-30-11- DE Upper/Hardcore Pumpz Brah
Mobbed a lot
Bench-Doubled mini+1 chain (40lbs)- 185x10x3
Palanuk Press- mini+ 3 chains (120lbs)- 2x20
Chain Ext.- 140x3x10
Chain Curls- 70lbs x 25 then my arms exploded. I cramped so bad I had to stop. I thought I tore both my biceps at exactly the same time. After I stopped laughing and realized it was just a cramp, I iced my arms and called it a day.
More tomorrow. Going to start throwing conditioning and extra workouts back in. I have a lot of work to do.
Saturday-12-31-11- RE Stuff
Gua Sha’d some trouble spots behind my knees. It looked like/felt like I tore ever ‘CL’ I had in there. The improvement in tibial ext. rotation was instant and drastic though. I am going to keep hammering this.
Hip Ext. Rot. Stretch
Upper Body Sled Dragging- Prowler + 90lbs- 100 foot trips + 50lb weight vest for 20mins straight… this sucked.
Tri Push Downs- Monster Mini- Neutralx50, Pronatedx50
Jump Ropex100 in 40s… this should be faster.
Tri. Tack&Stretch
Definite weaknesses to work on:
-Tibial ext. Rotation- This can be fixed pretty easy.
-My femur sits a little out of the capsule on my right hip. This causes my leg to be slightly int. rotated all the time and causes some valgus when I squat heavy. I need to work on resetting this.
Backloading tonight with Bourbon… and by tonight, I mean 11 o’clock in the morning.
[quote]StormTheBeach wrote:
GuaSha pecs, tris, and forearms
[/quote]
Im not sure if you already explained this - sorry if I missed it - but what is this GuaSha you mention?
[quote]Adam-F wrote:
[quote]StormTheBeach wrote:
GuaSha pecs, tris, and forearms
[/quote]
Im not sure if you already explained this - sorry if I missed it - but what is this GuaSha you mention?[/quote]
It’s a form of soft tissue therapy. You use ‘scraping tools’ to flatten out adhesions on the surface of the muscle. It sucks and it looks like you have a flesh eating virus if you do it hard enough. I have noticed huge improvements in the mobility of my hamstrings, everything in my lower leg, and the tone in my triceps… not tone like ‘So toned, brah’ but toned like muscle plasticity. I was told about this/how to do it from a strength coach I was having a conversation with. So far, I am a pretty big fan.
10 Weeks out.
Monday-1-2-12- DE Lower
Rolled Everything
Lax balled low hammies/heel chord and lower leg
Hip Floss
Squat Opener
Power Cleans- Worked up to an easy 285 for 2 (wanted a third one but form went to shit for no reason so I dropped it)
Squats- Low Box-Soft Foam- Loose Inzer Hard Core w/straps down, no belt-
Strong Band+355x6x2
+a set of Light Bandsx6x2
Pulls- Quaded M.Mini’s
315x3x1- sumo and double overhand
315x3x1- conventional
+2 chains (80lbs) x 1 sumo, x2x1 conventional
+3 chains (120lbs) x1 sumo, x2x1 conventional
Sumo RDLs-225+Quaded M. Minis- x3x10
Spread Eagle sit ups-25lbs x 15<~~~ starting cramping… this always happens with any kind of sit up.
Jump Ropex200 in 1:21.
Awesome session. Everything was ridiculously fast. More tomorrow.
What tools are you using? Do you have access to Graston or the sound assisted soft tissue mobilization tools (SASTM)? I almost am making it a priority that the clinic I work at has these tools just so I can use them (they are way too expensive for personal use even though I am qualified to buy them).
[quote]ajweins wrote:
What tools are you using? Do you have access to Graston or the sound assisted soft tissue mobilization tools (SASTM)? I almost am making it a priority that the clinic I work at has these tools just so I can use them (they are way too expensive for personal use even though I am qualified to buy them).[/quote]
I got a 7 dollar scraping kit off amazon.com. haha.
Tuesday- 1-3-12- ME Upper/Absolutely destroying PR’s
Lax Balled upper back/int./ext rotators
Mini band pull aparts/dislocations
25lb med ball slams-30 total
Benched the bar and 135 with a bunch of different grips
Tricep smash/opener
Rev. Band Bench-Strong bands- Medium Grip- bands took 110 off the chest and very little off the top
225x5
315x5
405x3
455x5
475x3<~~~ this was my old 1rm, havent done these in a while though.
Close Grip Incline bench-
135x6
225x6
275x6
300x6<~~~ 3 rep PR and very easy
Competition Grip- Flat Bench- 225x25<~~ not a PR at all.
Face Pulls/Pull Aparts
Averagex5x10/M.Minix5x10 w/ 10s rest between sets
Pull Aparts- Minix50
Band Curls- Light Band x a lot
I feel awesome.
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
What tools are you using? Do you have access to Graston or the sound assisted soft tissue mobilization tools (SASTM)? I almost am making it a priority that the clinic I work at has these tools just so I can use them (they are way too expensive for personal use even though I am qualified to buy them).[/quote]
I got a 7 dollar scraping kit off amazon.com. haha.[/quote]
Well done, sir. Graston tools are a ridiculous 2700 if you didn’t know. I doubt they are 385x better than yours.
[quote]ajweins wrote:
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
What tools are you using? Do you have access to Graston or the sound assisted soft tissue mobilization tools (SASTM)? I almost am making it a priority that the clinic I work at has these tools just so I can use them (they are way too expensive for personal use even though I am qualified to buy them).[/quote]
I got a 7 dollar scraping kit off amazon.com. haha.[/quote]
Well done, sir. Graston tools are a ridiculous 2700 if you didn’t know. I doubt they are 385x better than yours.[/quote]
That is retarded. I’ve had graston done with a graston tool before and the tools in my scraping kit are just as good in my opinion.
Tuesday-1-3-12- PM Training-
Prowler- 360lbs for 600 feet in a little over 9 minutes
Stretched
Gonna start keeping some more detailed training vid’s, any suggestions are welcome:
Cool to know that you train at home as well.
AAL for the win! Strong lifting man.
Hey STB I wanted to know how much fish oil you think is too much daily? I see some people say that they get terrible shits if they take too much so was just wondering what you think is a good amount.
[quote]PlainPat wrote:
Hey STB I wanted to know how much fish oil you think is too much daily? I see some people say that they get terrible shits if they take too much so was just wondering what you think is a good amount. [/quote]
A high enough amount activates dormant cancer cells. Anyway, I take anywhere from 10-25grams a day. And I don’t have cancer yet.