The walkout looks harder than the squat itself. The squat looked smooth man, nice work. Good luck in accomplishing your goals for the next year, that’s going to be awesome.
Lol at getting kicked off boards. You should go do SPF multiply meet, and then win USAPL raw nats and then go declare yourself lord over at outlaws.
Friday-7-15-11- DE, kinda.
Bench Skill Eval.:
Wanted to just do some heavy singles, film them, and see how my technique looked… that turned into working up to a 430 raw bench with the fat bar. The only reason I got it was because my form was solid.
Band Pull-Ups-15, 15, 10, 7, 7, 6=60 total
Standing abs-4x15=60 total
Was going to condition but decided I’d rather go eat a cheeseburger.
Bench vid:
Sunday-Deloadin’-7-17-11
So, my first block of training has come to an end. My goals were to gain some mass and heal up my hamstring as much as possible. As far as getting bigger, I have gained 10lbs and havent really done anything different with my diet. Check that one off. Hamstring is feeling much better. Still not 100% but I plan on killing it with mobility work for this next week.
The next cycle is intended to just get as strong as I possibly can in one months time. Training volume will be much lower but relative volume and intensity will be through the roof. Hopefully I don’t die but, honestly, I don’t really care about that too much. Even if I am not at 100%, I should be able to come away with a win at push pull nationals. I just need a new bench shirt (because mine exploded) and get my pull back up to mid to high 7’s. I doubt I will be ready to get something over 800 again by september but who knows.
Video of Louie Simmons trying to kill me:
Wednesday-7-20-11- Deloading is so boring
Still feeling good and excited for the murderous routine that I have planned out for the next several weeks… anyway:
Sled- 3 platesx10 trips of 150 feet in 9:36
Hindu Throws-30lbsx100
[quote]StormTheBeach wrote:
[quote]Most Major wrote:
What kinda of lower body work were you doing while your hamstring was healing?[/quote]
Nothing over 50% on the main lifts. Lots of heel diggs in the blast straps, very high rep (100+) deadlifts and squats, Lots of hamstring cruls from many different angles, and a host of other things that didnt really help too much.
The biggest thing that helped was tons of soft tissue work, stretching, delaminating, and just destroying all of the scar tissue that accumulated. When us meatheads get hurt we think that exercises will fix whatever is broken. That is just not the case. Well, not in the beginning anyway. I was still able to handle a ridiculous amount of tension for my injury. My PT couldnt really believe it. As a matter of fact, the day I tore it, I finished the rest of the workout I had planned which included a couple sets of 10 of Zercher squats with 315lbs.
It makes it much easier to get through injuries like this when you just honestly don’t give a shit about how you feel. haha.[/quote]
I’m jealous/impressed as hell that you’re already knocking out 605X5 after just having torn your Adductor magnus and I’m still having a bitch of a time, my internal rotation still feels weak and I’m still noticeably tighter on the one side, were you just foam rolling and doing mobility work and what specifically were you doing for the scar tissue? I’m thinking I might just have to get a PT to look into it because it’s seriously messing with my squat, I’ve had days where it feels amazing and I can hit a 100% day and days where 405 feels like it’s an impossible and painful load and it bugs me much less when I don’t hit Oly style depth and get more forward knee motion but I still feel like I’m just not really getting the muscle stronger or slowly banging at my squat like a dumbass and soon it’s going to start going downhill. Oddly my deadlift feels fine. Appreciate any wisdom you’ve got here because I’m just getting frustrated.
[quote]BEAR BORN wrote:
[quote]StormTheBeach wrote:
[quote]Most Major wrote:
What kinda of lower body work were you doing while your hamstring was healing?[/quote]
Nothing over 50% on the main lifts. Lots of heel diggs in the blast straps, very high rep (100+) deadlifts and squats, Lots of hamstring cruls from many different angles, and a host of other things that didnt really help too much.
The biggest thing that helped was tons of soft tissue work, stretching, delaminating, and just destroying all of the scar tissue that accumulated. When us meatheads get hurt we think that exercises will fix whatever is broken. That is just not the case. Well, not in the beginning anyway. I was still able to handle a ridiculous amount of tension for my injury. My PT couldnt really believe it. As a matter of fact, the day I tore it, I finished the rest of the workout I had planned which included a couple sets of 10 of Zercher squats with 315lbs.
It makes it much easier to get through injuries like this when you just honestly don’t give a shit about how you feel. haha.[/quote]
I’m jealous/impressed as hell that you’re already knocking out 605X5 after just having torn your Adductor magnus and I’m still having a bitch of a time, my internal rotation still feels weak and I’m still noticeably tighter on the one side, were you just foam rolling and doing mobility work and what specifically were you doing for the scar tissue? I’m thinking I might just have to get a PT to look into it because it’s seriously messing with my squat, I’ve had days where it feels amazing and I can hit a 100% day and days where 405 feels like it’s an impossible and painful load and it bugs me much less when I don’t hit Oly style depth and get more forward knee motion but I still feel like I’m just not really getting the muscle stronger or slowly banging at my squat like a dumbass and soon it’s going to start going downhill. Oddly my deadlift feels fine. Appreciate any wisdom you’ve got here because I’m just getting frustrated.[/quote]
Find a good PT. Key word being good. I was pretty lucky with mine. There is a pretty big community of sports rehab PTs in my area but most of them have never played a sport before. I looked into the guy my doctor recommended and he was a certified strength and conditioning specialist. When I went to my first consultation and evaluation with him, we ended up just talking about the hardcore, basement powerlifting gym he used to train at in college. Not once did he tell me to stop lifting heavy and he didnt have me do any of the stupid bullshit rehab “exercises.” I went to him three times a week for a month and the session consisted of him jamming a Gaston Tool (google it) into my ass for a half an hour and Active Realease Therapy for a half an hour. I got very lucky, there are not many PT’s that would do that kind of shit. He actually told me 90% of the people he uses the Gaston Tool on don’t come back again. I cringe just thinking of it.
Anyway, to answer your question, the best way to get to the scar tissue is to jam a LAX ball in there and try not to start crying/kill yourself. It will hurt. BAD. For the internal rotators, roll the hell out of them and check out the mobilityWOD entitled “groin.”
Mine is nowhere near 100% and I have to warm my lower body up forever but it is getting better because all of the above mentioned modalities.
Its Graston. And I can only imagine the color of your adductors after the first treatment. haha
But you are right about the finding a good PT thing. The majority of my class wouldn’t have a clue on how to handle a guy like you. We really don’t get much sports/athletic population training. That is all stuff you gotta find through continuing education courses after.
hell the lax ball on it’s own was pretty fuckstonishingly painful, makes the tennis ball feel like a handjob by comparison but it already feels less tied up, one of the guys I train with on occasion is a multiply lifter and a chiropractor he may know a PT who won’t tell me to stop squatting, appreciate the advice STB was hoping to get away with not paying for it but I’d rather get it fixed soon and not buy beer for a few weeks. The graston sounds awful but hopefully I’ll know just how awful soon.
I can confirm the graston is awful - in a good way, I just had some on my forearms and triceps. Ouch. Feels great now though
[quote]BEAR BORN wrote:
hell the lax ball on it’s own was pretty fuckstonishingly painful, makes the tennis ball feel like a handjob by comparison but it already feels less tied up, one of the guys I train with on occasion is a multiply lifter and a chiropractor he may know a PT who won’t tell me to stop squatting, appreciate the advice STB was hoping to get away with not paying for it but I’d rather get it fixed soon and not buy beer for a few weeks. The graston sounds awful but hopefully I’ll know just how awful soon.[/quote]
Yea man. Just stick with it and keep doing it as much as you can tolerate. It get’s better. Well, either it get’s better or your pain tolerence improves, one or the other.
[quote]ajweins wrote:
Its Graston. And I can only imagine the color of your adductors after the first treatment. haha
But you are right about the finding a good PT thing. The majority of my class wouldn’t have a clue on how to handle a guy like you. We really don’t get much sports/athletic population training. That is all stuff you gotta find through continuing education courses after.[/quote]
It looked like someone dumped a bucket of blue paint on my ass. My PT was awesome, he beat the shit out of me and seemed much smarter than everyone else in his office.
Kinda on the same topic, I was looking into getting an ART certification. But I need a certification in some kind of manual therapy in order to qualify? I might take an online massage course. haha.
[quote]Adam-F wrote:
I can confirm the graston is awful - in a good way, I just had some on my forearms and triceps. Ouch. Feels great now though[/quote]
It’s bad, but it works and it works pretty fast. Now, imagine that pain in your arm and imagine that pain at the origin of your hamstrings under your ass. I did that 3 times a week for a month. It makes me throw up in my mouth just thinking about it.
Sunday- Transmutation Phase- DE Lower-7-24-11
Sqwatz- 365+180lbs in band tension x 6x2
Added belt and another 100lbs in tension x 6x2
Pulls- Quaded Mini+405 x 12x1
Sumo Deads- Quaded Mini+225x10, 315x3x10
Fake Blob Thing- 30lbsx5 picks, 50lbsx5, 60lbsx5 <~~~ my hand barely fit over the plates
Spread Eagle Sit-Ups- 30lb med ball x 2x20
Just started reading “Special Strength Training,” Verkoshanky’s last book, and it might be the single greatest training book EVER. I am obsessed with it.
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
Its Graston. And I can only imagine the color of your adductors after the first treatment. haha
But you are right about the finding a good PT thing. The majority of my class wouldn’t have a clue on how to handle a guy like you. We really don’t get much sports/athletic population training. That is all stuff you gotta find through continuing education courses after.[/quote]
It looked like someone dumped a bucket of blue paint on my ass. My PT was awesome, he beat the shit out of me and seemed much smarter than everyone else in his office.
Kinda on the same topic, I was looking into getting an ART certification. But I need a certification in some kind of manual therapy in order to qualify? I might take an online massage course. haha.[/quote]
I am planning on getting certified in ART as well. I love all the manual therapy stuff. I got enough continuing education stuff I gotta do every year hopefully I can just run through them all between Graston, ART, and others. The guy who developed the Graston technique actually sold it, and then started a new company with a few different tools and techniques. I will be the most sadistic PT in the US.
What is making “Special Strength Training” so great? Is it new ideas? Or just explaining previous methods more thoroughly and concisely? I am greatly envious of your training library.
[quote]ajweins wrote:
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
Its Graston. And I can only imagine the color of your adductors after the first treatment. haha
But you are right about the finding a good PT thing. The majority of my class wouldn’t have a clue on how to handle a guy like you. We really don’t get much sports/athletic population training. That is all stuff you gotta find through continuing education courses after.[/quote]
It looked like someone dumped a bucket of blue paint on my ass. My PT was awesome, he beat the shit out of me and seemed much smarter than everyone else in his office.
Kinda on the same topic, I was looking into getting an ART certification. But I need a certification in some kind of manual therapy in order to qualify? I might take an online massage course. haha.[/quote]
I am planning on getting certified in ART as well. I love all the manual therapy stuff. I got enough continuing education stuff I gotta do every year hopefully I can just run through them all between Graston, ART, and others. The guy who developed the Graston technique actually sold it, and then started a new company with a few different tools and techniques. I will be the most sadistic PT in the US.
What is making “Special Strength Training” so great? Is it new ideas? Or just explaining previous methods more thoroughly and concisely? I am greatly envious of your training library.[/quote]
I’ve only gotten through the first chapter so far, which basically breaksdown traning for, well, anything into 2 physical skills that need to be developed:
Motor Potential (in the case of powerlifting this means maximizing every aspect of developing strength) and the ability to display Motor Potential effectively during competition exercise (perfecting technical skill and being able to showcase the strength developed while performing the squat, bench, and deadlift).
I just love the way Verkhoshansky writes. There is a chapter later on outlining various block periodization schemes for different olympic sports.
I am excited to get to that part.
Monday-7-25-11-RE
Sled-
90lbsx6 trips of 300 feet<~~~ used a different pulling style on each trip
270lbsx6 trips of 150 feet<~~~ this was awesome.
Hip Ext. Rotations- Quaded mini x 75 reps
Int. Rotations- Green band x100 reps x each leg
Squats- 45lbsx30
Lots of stretching
Tuesday- 7-26-11-ME Upper
Close Grip Rev. Band Bench- 315x5, 365x3, 405x1, 455x1, 495x1, 515x1<~~ PR, 365 (about 70%) x3x6
DB Incline- 70sx47
Dble Mini OH Ext.-4x10
Bent DB Rows-110lbsx2x20
Called it a day. Wanted to do a little more but the air quality is bad outside I could not get any air down. I will finish up later or tomorrow.