Wednesday-7-27-11-
Stretched
Sled-180lbsx8 trips with various pulls
135x2 trips lateral walking
150 foot trips
Benched the bar 100x
Slegehammer-16lbs x 2 x 1minute on/30s off
Feeling sluggish. I’ve somehow dropped about 10lbs in a day so I know 2 things:
I had planned to slowly get back down to 275 for push pull nats. I think I cut too many carbs out too fast. Fixing that problem today by eating everything and anything in sight.
You’re a beast man. Where’d you pick up the new book? Was it at a Barnes & Nobles or did you have to order it? Looking for a new book to read and that seams like a good start.
[quote]WhiteFlash wrote:
You’re a beast man. Where’d you pick up the new book? Was it at a Barnes & Nobles or did you have to order it? Looking for a new book to read and that seams like a good start.[/quote]
I got mine from Westside along with a bunch of musclepharm stuff. They sell it on Elitefts as well.
Thursday-7-28-11- ME Lower
First time deadlifting heavy since the tear:
Rev. Band DL’s-
315x5
405x5
495x3
585x1
675x1
Belt
765x1
Suit
855x2x0<~~~~ the only dl suit I had on hand was the same one I wore when I was 229… I was 283 this morning. My positioning and set-up were awful, I should have just done this raw.
815x0
545x3x6
Front Squats-
135x8
225x3x8
Done. I have a bigger suit somewhere. My body went into total freakout mode when I got the heavyweights in my hands. Hamstring felt good and it’s still intact so thats a plus I guess.
[quote]StormTheBeach wrote:
Thursday-7-28-11- ME Lower
First time deadlifting heavy since the tear:
Rev. Band DL’s-
315x5
405x5
495x3
585x1
675x1
Belt
765x1
Suit
855x2x0<~~~~ the only dl suit I had on hand was the same one I wore when I was 229… I was 283 this morning. My positioning and set-up were awful, I should have just done this raw.
815x0
545x3x6
Front Squats-
135x8
225x3x8
Done. I have a bigger suit somewhere. My body went into total freakout mode when I got the heavyweights in my hands. Hamstring felt good and it’s still intact so thats a plus I guess.[/quote]
Holy crap, your up to 283? how long did it take you?
[quote]StormTheBeach wrote:
Wednesday- Poopy Day-6-1-11
Finally found out what is going on with my hip. Biceps Femoris tear and an impinged sciatic nerve. Both of these things will require physcial therapy for the next couple months. This sucks and all but now I have more time to devote to weaknesses. Hopefully, I will still be able to do push pull nationals in September.
[/quote]
Hey I just stumbled upon this thread and saw hamstring troubles, this was a bit back so im sure you’ve made leaps towards recovery. I recently tore and avulsed my biceps femoris from the hip. Best advice i can give is to stretch near the butt the most. Strange thing though, I would be laying on the couch watching TV or whatever and started pulling my knee to my chest and when everything else is relaxed. That was single handedly the best thing I did for recovery so far. Keep it up dude and best of luck!
[quote]BHulk99 wrote:
[quote]StormTheBeach wrote:
Wednesday- Poopy Day-6-1-11
Finally found out what is going on with my hip. Biceps Femoris tear and an impinged sciatic nerve. Both of these things will require physcial therapy for the next couple months. This sucks and all but now I have more time to devote to weaknesses. Hopefully, I will still be able to do push pull nationals in September.
[/quote]
Hey I just stumbled upon this thread and saw hamstring troubles, this was a bit back so im sure you’ve made leaps towards recovery. I recently tore and avulsed my biceps femoris from the hip. Best advice i can give is to stretch near the butt the most. Strange thing though, I would be laying on the couch watching TV or whatever and started pulling my knee to my chest and when everything else is relaxed. That was single handedly the best thing I did for recovery so far. Keep it up dude and best of luck![/quote]
Thanks for the advice. This is just a shitty injury and it takes forever to heal. The best things I’ve found that relieve some symptoms are active stretching (like your knee pulling stretch) and also LAX balling the hell out of the area.
I tore my biceps femoris and my adductor magnus. I think the hammy is healed but the adductor is pretty much gone and that is still causing me a lot of problems.
Friday-7-29-11- A.M.-
Sled-90lbs- various pulls for 6,000 feet. This was shear misery today after yesterday and its already about 90 degrees outside… speed bench later…
Friday-7-29-11-PM DE Upper
Invented a shoulder mobility drill today that is the most awesomest thing in the universe. For the first time since I can remember I felt like I had a strong even push from both of of arms when I pressed. Anyway:
Fat Bar Bench- 175+80lbs of chain x4x3, +120lbs x4x3, +140x4x3
Fat Bar Close Grip, 2bd manpon-+140lbs of chain- 215x6, 235x6, 255x6, 275x3x6, 305x4
Military Press-135x2x10, Push Press Kinda-135x2x10
V-Grip Lat Pulls- Blue Bandx15, Blue+Orange x10, Blue+Green x10, Blue+orange+greenx10, B+Gx10, B+Ox10, Bx15 <~~~ Lat’s are poppin’ bro’.
Plate Lever Curls-25lbs- long leverx2x10, short leverx2x10<~~ these suck
More of the shoulder mob I invented and about a billion pull aparts with a mini band from various angles
It’s hotter than 2 squirrels bangin’ in a wool sock today.
[quote]StormTheBeach wrote:
Thursday-7-28-11- ME Lower
First time deadlifting heavy since the tear:
Rev. Band DL’s-
315x5
405x5
495x3
585x1
675x1
Belt
765x1
Suit
855x2x0<~~~~ the only dl suit I had on hand was the same one I wore when I was 229… I was 283 this morning. My positioning and set-up were awful, I should have just done this raw.
815x0
545x3x6
Front Squats-
135x8
225x3x8
Done. I have a bigger suit somewhere. My body went into total freakout mode when I got the heavyweights in my hands. Hamstring felt good and it’s still intact so thats a plus I guess.[/quote]
One of my training partners is going to be competing NOTLD and I saw your name on the roster and it looks like you’re ready to do something awesome fucked adductor or not, hoping to see you there healthy and moving something freaky man.
Also the graston is the inverse of tits.
New one:
[quote]BEAR BORN wrote:
[quote]StormTheBeach wrote:
Thursday-7-28-11- ME Lower
First time deadlifting heavy since the tear:
Rev. Band DL’s-
315x5
405x5
495x3
585x1
675x1
Belt
765x1
Suit
855x2x0<~~~~ the only dl suit I had on hand was the same one I wore when I was 229… I was 283 this morning. My positioning and set-up were awful, I should have just done this raw.
815x0
545x3x6
Front Squats-
135x8
225x3x8
Done. I have a bigger suit somewhere. My body went into total freakout mode when I got the heavyweights in my hands. Hamstring felt good and it’s still intact so thats a plus I guess.[/quote]
One of my training partners is going to be competing NOTLD and I saw your name on the roster and it looks like you’re ready to do something awesome fucked adductor or not, hoping to see you there healthy and moving something freaky man.
Also the graston is the inverse of tits.[/quote]
I wish I was still going. That is the best meet in powerlifting as far as I am concerned. I won’t be anywhere 100% be then.
Inverse of tits made me lol.
Sunday-DE Lower-7-31-11-
Kneeling Jumps- barx6x2
Squats- 400lbs+180lbs of tesion x6x2, +more lbs of tension x6x1
Pulls-405x12x1
Band GHR- Lightx4x10
Hanging Leg Raisesx4x10
Tuesday-8-2-11-ME Upper
Bench-Comp Grip-+140lbs of chain-
225x3
275x1
315x1
340x1<~~~ PR
365x1<~~~ like a 45lb PR and had some more in the tank.
Inc. Bench- 135x10, Med. Grip-225x6, 245x6, 265x6, Comp Grip-275x2x6=40 total reps
Bent Over Row-135x4x10 w/ 4 different grips
Face Pulls-Bluex4x10
BB Curls-45x10, 65x10, 85x10, 105x10
Ext. Rot.+Abbduction-Mini-4x10
Sledge Walks-8lbs x 4 each hand
I dont know where the hell that bench came from. Something in my training is working out very well this training cycle.
Wed-8-3-11-RE
Wobble Bar Bench-100lbs in swingin 25sx4x25
Plate Front Raises-45x4x25
TKE’s-Light band standing on 2 airex pads… very functionalx2x25- added another light band and did some patellar tractioningx2x25
Prowler- Was dreading this. The field I use for pulling is too wet but the street was clear so:
180lbsx10 trips of 60 feet. Didnt keep track of time or anything but every rep was a million miles an hour and I wasn’t winded at all when I was done.
This new training scheme I ave set up is ridiculous. You basically feel like death for the first week of the cycle then all of your weights go up 60lbs and you turn into Lance Armstrong… only with less test injections… for now.
[quote]StormTheBeach wrote:
Prowler- Was dreading this. The field I use for pulling is too wet but the street was clear so:
This new training scheme I ave set up is ridiculous. You basically feel like death for the first week of the cycle then all of your weights go up 60lbs and you turn into Lance Armstrong… only with less test injections… for now.[/quote]
LOL @ the Armstrong comment.
Care to share more on the set-up? I can’t remember whether you already have or not!
With the prowler - are you pushing or pulling or both? I have one and wanted to start making a bit more use of it…
[quote]Adam-F wrote:
[quote]StormTheBeach wrote:
Prowler- Was dreading this. The field I use for pulling is too wet but the street was clear so:
This new training scheme I ave set up is ridiculous. You basically feel like death for the first week of the cycle then all of your weights go up 60lbs and you turn into Lance Armstrong… only with less test injections… for now.[/quote]
LOL @ the Armstrong comment.
Care to share more on the set-up? I can’t remember whether you already have or not!
With the prowler - are you pushing or pulling or both? I have one and wanted to start making a bit more use of it…[/quote]
I posted what I was planning on doing a while back. Basically just blocking my training and organizing it a little better. Thats really about it.
I usually just push the prowler, I have a different sled just for pulling. Good luck, it takes about a month of constant use to not feel like total death when you push that thing.
Thursday-8-4-11- ME Lower… making progress…
Kneeling jumpsx6x3
Deadlifts+140lbs of chain- 225x5, 315x5, 405x3, 495x1, 600x1, added suit and belt 650x2x0. My goal was 700 today but I am just having trouble getting used to pulling heavy again. My hamstring felt ok but it really felt like my abs were much weaker than they were before the tear. That is something I will focus on the next couple weeks.
RDL’s- 315x6, 405x6, 500x6<~~~ again, abs failed first
Snatch grip shrugs-315x2x20
Heel Diggsx4x10
A lot of work to do…
fRIDAY- 8-5-11- DE Lower
A.M.-90lb sled x 6,000 feet
P.M.-
Bench-Fat Bar-Mini+ 165x3x3, 185x3x3, added another mini+185x3x3, took mini off x3x3
DB Bench- 60sx10, 110sx6, 135x15, 10, 7=32 total reps… last time I did this I think I only got 27 total
1 arm DB Row-110x10, 160x10, 210x2x6<~~~ DB exploded and all the weights fell off so I stopped
Weird Rotator Cuff/Scapular Retraction/Depression/shoulder abduction exercise-Minix3x10
1 arm mini rear delt stupidsx3x10
Hammer Curls-60sx5x10
Pumped beyound the capacity for rational thought.
Training is going awesome.
Sunday-8-7-11-DE Lower
Short and sweet
Squats-435+180 in bands tensionx6x2, +100 in tension x2x2, 455x1, 500x1
DLs-Quaded Monster mini- 315x10x1
Done.