Tuesday-6-7-11- Deload Upper-
Couch Stretchx2mins
Quiddich Stretchx2mins
Int/ext. Band Tractionsxa whole bunch
Fat Bar Bench- 215x3, 225x4x3
Fat Bar Chaos Bench- 125x10, 175x10, 225x10, 275x10<~~~~ this was nuts.
Log Strict Press-97x3x10
Weird Row Thing That Sucked-50x3x10
Low Double Mini Face Pulls-x2x20
Pull Aparts-minix20
Stretched. Time for meat.
Oh Yea, new post. Check it out:
The next one I am writing will be a compendium of bench pressery. I think it’s going to be pretty awesome.
Wednesday-6-8-11- Stupid day.
Upper Body Sled Dragging- Various pulls and presses. Even slipped some curlz in, brah. 135lbs for 20mins
Wobble Bar- Got one for the garage, finally, 100lbs in swinging weights for 5x10 or something like that. I don’t know.
Thursday- 6-9-11- De-Bro-ding still-
Deads- 135x2x5, 225x2x5, 315x3, 405x5x1<~~~ felt ok. Really really slow but the pain wasn’t too bad.
Superset w/
Kneeling jumps- did 2 between each set. 20 total.
45 degree GHRs- Purple- 3x10
Superset w/
Lying Olympic Abs- bar- 3x10
5 minute Ext. Rot. Stretch
2 min Int. Rot. Stretch
More Hamstring stretching later.
Friday-6-10-11- Deload
DB Bench- 50’sx100<~~~ 10 rep PR? What the hell.
Tri-Push Downs- Neutralx25, OHx25
Seated Face Pulls- Iso Holds- Facex2x12, Chestx2x12
Then this sucked…
Fat Bar Clean and Jerk- 165lbs x 30 reps in 8:01.
Tons of shoulder tractions and PNF.
Sunday-6-13-11- DE Lower
I dont know if it was the deload or getting through my first week of PT but I felt awesome today. It’s the first time I have felt like a big pile of poop since my hamstring injury.
Power Cleans- 6x2 w/190lbs<~~~ form is getting really really good.
Squats- SSB-310lbs + green bands x 12x2<~~~~ moved pretty quick with little pain
Pulls- Fat Bar- Reverse Bands + 400lbsx12x1
Seated Upper Back GMs w/ SSB- 75lbsx15, 215x4x15
Superset w/
45 degree GHRs- Purplex10, Greenx4x10
Cambered Bar Zercher Carries/Physiology Demonstration- 80 feet with a turn at 40-
135x1 trip<~~~ not too terrbile, had to brace hard
225x1 trip<~~~ significantly worse but still survivable
315x1 trip<~~~ elbows must have felt like that guy trapped under a rock in the desert and he had to cut his own arm off to get out of the canyon he fell into… only if intstead of a knife, he had to cut them off with a 315lb barbell in the crooks of his elbows.
365x1 trip<~~~ ok, so here is where the physiology demonstration took place. Picking the weight up was ok, walking the first 40 feet was ok. The turn was ok. The last 10 feet or so, did not feel ok. It felt like my core musculature went from actively bracing, to extreme fatigue, to uncontrollable seizure/murder explosion. After talking with Andy, we figured a GTO fired in some muscle bundle somewhere. It was nuts and uncomfortable.
Awesome day but now my back hurts and my abs feel like an alien baby ate it way out of my body.
6-14-11- Extra
100 Hammie Curlz-Light Band
100 Hip Abductionz- quadded light band
Standing Posterior Hip Capsule Distraction/PNFx2mins each leg with a strong band. I thought these were going to rip my legs off.
6-14-11- ME Upper
Expl. Pull Ups- Light Band 6x3
Depth Push-Ups 6x3
Bench-
225x5
275x5
315x3
365x1<~~~~ Did the COC#3 inbetween just cause it was in my bag. Closed it EASY.
405x1
Shirt + 3 boards
465x3<~~~ easy
500x1<~~~ eaiser
1 board
530x1
550x1<~~~ smoke show off the board got a little funny about an inch from lockout but I got it
OK, finally came up with a name for the next exercise…
Auto-Erotic Asphyxiators (AEA’s)- 135x6, 155x6, 175x2x4= 20 total reps
Bent Over Rows- 135x10, 225x10, 315x10
Scap Slide Db Rows (Basically a db row with the largest ROM possible and a hard ext. rotation at the top) 35x3x15
Pronated BB Curls- 85lbsx5x10/10s rest between sets
6-16-11-ME Lower-
Seated Box Jumps- 18inch to 30 inches- Holding 30 extra pounds in dbsx2x3, 40lbsx2x3, 50lbsx2x3<~~~~ pretty impressive at 280lbs
Rev Band Squats- Monster Minis- Took nothing off the top and about 100lbs off the bottom- Worked up to 585, hammy felt funny so I shut it down.
GHRx4x10
Lying Ham Curls-Light Band- x2x25
Wide Grip Shrugs-225x4x12 w/ pause at the top
Horrible Ab Work:
Landmine Side Bends: 90x10, 135x10, 180x10, 225x10, 270x10
OH Wobble Bar Walks: 50lbsx1minute, 100lbsx1minute
COC#1x15, #2x5, #2.5x1, #3x0
Friday-6-17-11-DE Upper
Expl. Push + Pulls-6x3- used a 30lb med ball for pushes and did explosive OH Tri Extensions
Rev. Band Bench- Lights- 185x3, 205x3, 225x3, 245x3, 265x3, 285x2x3, 305x1, 325x1
Floor Press- 315x5, 335x3x5=20 total reps— Slingshot-225x25
V Handle T-Bar Rows- 90x15, 135x15, 180x15, 225x15
BB Curls- 65lbsx35---- No Rest---- Hammer Curls- 30x5x10/10s rest
Prowler- 180lbs- 60 feet or something- alternated high to low and got 5 trips down and back (10 total) in about 5 minutes. In case Andy Deck wasn’t terrifying enough, he wore a snorkel during his pushes. Goggles and everything. Jesus. What the hell are we doing?
I’m just getting over a torn adductor magnus, the wait time sucks and I’m probably telling you things you already know or that your PT will address but putting effort into keeping the same level of flexibility in both hamstrings is tough I lost just as much or more from my pull from difficulty getting into and feeling strong in my usual set up than actual muscular disparity or weakness.
[quote]BEAR BORN wrote:
I’m just getting over a torn adductor magnus, the wait time sucks and I’m probably telling you things you already know or that your PT will address but putting effort into keeping the same level of flexibility in both hamstrings is tough I lost just as much or more from my pull from difficulty getting into and feeling strong in my usual set up than actual muscular disparity or weakness.[/quote]
Yea man, shit sucks. It takes forever to heal. Funny you posted this, in my last session with my PT he said I might have a small tear in my adductor magnus as well and that is what is taking so long to heal. My hip internal rotation sucks so that makes sense. Good luck with your recovery, buddy.
My billion dollar idea fat-loss plan… just kidding, its common sense:
When I clicked on your blog, Jillian Michael’s was in the ad in the top right asking how much weight I wanted to lose. It made me smile.
[quote]ajweins wrote:
When I clicked on your blog, Jillian Michael’s was in the ad in the top right asking how much weight I wanted to lose. It made me smile.[/quote]
Jesus, I’m sorry that happened.
Tuesaday- ME Staying Alive-6-21-11
Bench- worked up to an easy 405
Shirt and 2 boards-
475 for 3
525 for 1
Took 530 to my chest and the shirt exploded. The arms were pretty much detached from the shirt and I almost caught the bar with my teeth. Somehow/unfortunately I did not die so:
315 close gripx14
Comp grip x6= 20 total reps
Had to call it a day.
Wednesday- RE-6-22-11
jump ropex100, one arm hammer hits-8lbsx3x10
Band Assisted Pull-Ups- Did sets of 8 until I got to 50. Used a couple different grips
For the following exercises, I did 3 sets of 30s on/30s off with a tempo of 0/3s/3s
Seated Band Row-Green
Kill Rows-Mini
Pull Aparts- Mini
Band Shrugs-Green
Conditioning… sucked.
Fat Bar Clean and Jerks with 165lbs- 10,9,8,7,6,5,4,3,2,1 in 18minutes and 40seconds… yes. this was terrible.
I can’t wait till I’m casually working up to an easy 405.
Good shit in here. and your writing style is quite humorous.
I don’t know why, but I had visions of the bee gees after reading the title! haha
Good job not dying, it’s an art sometimes, ain’t it?
Also, x2 on what Bug said about your writing style (and an “easy” 405), you need to write a book.
your blog is amazing. that’s all
[quote]StormTheBeach wrote:
Tuesaday- ME Staying Alive-6-21-11
Bench- worked up to an easy 405
Shirt and 2 boards-
475 for 3
525 for 1
Took 530 to my chest and the shirt exploded. The arms were pretty much detached from the shirt and I almost caught the bar with my teeth. Somehow/unfortunately I did not die so:
315 close gripx14
Comp grip x6= 20 total reps
Had to call it a day.
Wednesday- RE-6-22-11
jump ropex100, one arm hammer hits-8lbsx3x10
Band Assisted Pull-Ups- Did sets of 8 until I got to 50. Used a couple different grips
For the following exercises, I did 3 sets of 30s on/30s off with a tempo of 0/3s/3s
Seated Band Row-Green
Kill Rows-Mini
Pull Aparts- Mini
Band Shrugs-Green
Conditioning… sucked.
Fat Bar Clean and Jerks with 165lbs- 10,9,8,7,6,5,4,3,2,1 in 18minutes and 40seconds… yes. this was terrible. [/quote]
Your bench is going to get huge, not being able to pull heavy shit leaves you with so much time to think about your bench and hating things, can’t wait to see you get high 4’s-5 raw or 6 in the shirt.
[quote]BEAR BORN wrote:
[quote]StormTheBeach wrote:
Tuesaday- ME Staying Alive-6-21-11
Bench- worked up to an easy 405
Shirt and 2 boards-
475 for 3
525 for 1
Took 530 to my chest and the shirt exploded. The arms were pretty much detached from the shirt and I almost caught the bar with my teeth. Somehow/unfortunately I did not die so:
315 close gripx14
Comp grip x6= 20 total reps
Had to call it a day.
Wednesday- RE-6-22-11
jump ropex100, one arm hammer hits-8lbsx3x10
Band Assisted Pull-Ups- Did sets of 8 until I got to 50. Used a couple different grips
For the following exercises, I did 3 sets of 30s on/30s off with a tempo of 0/3s/3s
Seated Band Row-Green
Kill Rows-Mini
Pull Aparts- Mini
Band Shrugs-Green
Conditioning… sucked.
Fat Bar Clean and Jerks with 165lbs- 10,9,8,7,6,5,4,3,2,1 in 18minutes and 40seconds… yes. this was terrible. [/quote]
Your bench is going to get huge, not being able to pull heavy shit leaves you with so much time to think about your bench and hating things, can’t wait to see you get high 4’s-5 raw or 6 in the shirt.[/quote]
Yea man, my bench has always been awful. Two of my “gear” free goals are a 500lb raw competition bench and a 600lb single ply bench. If I can get both of those in the next 2 years I will be very happy. Is it weird that I have a list of weights and conditions to meet before I consider steroids?? haha.
[quote]hlss09 wrote:
your blog is amazing. that’s all[/quote]
Thanks for reading, buddy. I’ve been working on a pretty cool bench training post that I will probably turn into a seperate page on the site. It’s going to be pretty awesome.