Hedlesky's Mental Collapse to The Arnold

Training Logs
1

There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.

If anyone has any specific questions on how I have set up my training this time around, feel free to ask.

Tuesday-11/13/12- ME Upper

Tri Opener
Scap stretch
20 dislocations
plyo push-ups-4x5
Standing high band row-avg. band- 4x10

Incline Bench- Fat Bar- 75x2x10
165x5
215x5
255x5
305x5
325x5<~~~~ had more but this was a 10lb pr so I stopped

165(50%)x6x10 w/30s rest. This started to suck at set 3.

Seated Fat Bar Military Press- 75x2x15<~~~ I am so fucking weak
Bent Over Row-225- 3min rest- 25, 15, 10=50 total<~~~~ I think Hurricane Sandy washed my wrist wraps away. I can’t find tem anywhere… calling FEMA today.
1 arm Bent Rear Delt Fly- 25lb KB-4x12

Next Three were Supersets/Compound Sets:
Standing Ab Pull Downs- Strong Band x2x50
Minotaur Curls- 50lbsx2x25
Rev. Grip KB Curls-25lb KBsx2x25

Tricep Kill Myselves:
Hung and lined up a light band, average band, and a strong band. Started on the light band and did 10 reps. Moved onto the average band and did 10 reps, same with the strong, then back to the average, etc. Made it though 100 reps before I started frantically looking for something to kill myself with. Luckily, the 50lb KB was cose:

Minotaur Curls-50lbsx50

Rower- zero resistance 1 mile in 6:58

The most effed up part about this workout: it barely took an hour and a half, including my warm-up.

2

Hey buddy…

Glad to see you survived your last log.

3

Each thread title is more depressing than the last.

4

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.

5

[quote]csulli wrote:
Hey buddy…

Glad to see you survived your last log.[/quote]

It took a lot of deliberating between killing myself or changing my training up a little. Probably should have killed myself.

6

[quote]ishinator wrote:
Each thread title is more depressing than the last.[/quote]

Thats exactly what I am going for. My next one will be blank but will link to my snuff film/training montage,

7

[quote]Consul wrote:

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.
[/quote]

If that ever happens, you are more than welcome to come here and kick me in the balls until I die.

I am going to do some corrective exercises, but I am not going to be a big asshole about them. Also, I am going to see if I can get into see a specialist (not a chiro) and see if I can get some PT perscriptions to work out whatever is out of whack.

8

Subscribing.

And asking the general overview of your training this time. And why.

9

[quote]StormTheBeach wrote:

[quote]Consul wrote:

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.
[/quote]

If that ever happens, you are more than welcome to come here and kick me in the balls until I die.

I am going to do some corrective exercises, but I am not going to be a big asshole about them. Also, I am going to see if I can get into see a specialist (not a chiro) and see if I can get some PT perscriptions to work out whatever is out of whack.[/quote]

I’d be too scared to enact justice in that way - you might give me the Bane treatment.

Any chance you could get a consultation with the Starrettmeister himself?

10

[quote]StormTheBeach wrote:
Incline Bench- Fat Bar-
165(50%)x6x10 w/30s rest. This started to suck at set 3. [/quote]

Something new and terrible that you’re adding for accumulation?

11

[quote]Consul wrote:

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.
[/quote]

I can see it now…Max effort skater squats and dynamic effort reverse lunges w/ both feet on bosu balls.

Also may I ask what scap stretch you’re referring to on the max effort upper body day? Seems like something I’d be interested in.

12

[quote]DaveForner wrote:
Subscribing.

And asking the general overview of your training this time. And why. [/quote]

The plan for now:

My Accumulation block is going to fucking suck. Tons of volume and I am only going to do exercises that I don’t like to do/that I suck at. Tons of volume on whatever variaition I am using on max effort day after I work up to a pseudo 5rm. Tons of volume work for timed intervals and I am really going to hammer conditioning. Basically, I want to bullet proof every square inch of my being, make some gains through higher volumes, and then go bat shit crazy (for a shorter period of time) when it comes time for my intensification block. I seriously might only do it for 2 weeks getting ready for the Arnold next year.

Thats about as general as I can get for right now. I am messing around with some stuff this week just to see how I feel. I should have a more specific plan written out in the next 2 weeks or so (hopefully after I talk to some sort of doctor for whatever is going on with me).

13

[quote]Consul wrote:

[quote]StormTheBeach wrote:

[quote]Consul wrote:

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.
[/quote]

If that ever happens, you are more than welcome to come here and kick me in the balls until I die.

I am going to do some corrective exercises, but I am not going to be a big asshole about them. Also, I am going to see if I can get into see a specialist (not a chiro) and see if I can get some PT perscriptions to work out whatever is out of whack.[/quote]

I’d be too scared to enact justice in that way - you might give me the Bane treatment.

Any chance you could get a consultation with the Starrettmeister himself?
[/quote]

I was thinking about that. I know he does some online consultations for relatively cheap. But, I know some very, very good PT’s in my area. The guy who helped me rehab my hamstring with Graston tools (holy hell that was bad) tore his bicep deadlifting 600lbs a couple weeks after I got cleared. Also, I know a chiro that used to be a pro rugby player. Along with both of them being badasses, I trust them and I think they know what they are doing.

14

[quote]IronAbrams wrote:

[quote]StormTheBeach wrote:
Incline Bench- Fat Bar-
165(50%)x6x10 w/30s rest. This started to suck at set 3. [/quote]

Something new and terrible that you’re adding for accumulation?[/quote]

Sorta. Just messing around with some different kinds of interval training. I considered upping the weight after the first set… if I did I think I would have compound ruptured all of my pecs. Short rest intervals like this will help me get the volume I want without going nuts on heavy weights, which I am trying to avoid on my assistance stuff for a couple weeks.

15

[quote]gorangers0525 wrote:

[quote]Consul wrote:

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.
[/quote]

I can see it now…Max effort skater squats and dynamic effort reverse lunges w/ both feet on bosu balls.

Also may I ask what scap stretch you’re referring to on the max effort upper body day? Seems like something I’d be interested in. [/quote]

I was thinking a max effort single leg split squat good morning into a 100 meter bound for time and steps… Actually, this sounds like a fucking awesome exercise.

16

Wednesday-11/14/12- Extra

10 kneeling jumps
10 concentric only broad jumps- best one was 7’1’’

Supersetted with no rest:
Fat Bar Bench with 2 25lb KBs suspended from bands (125lbs)- 4x25
Bw Wall Squats x4x25

Ext. Rotation work- 5lb kb hanging from a band x3x25

100 GMs with a light band
50 Roman Chair Sit-ups

This all took less than 20mins.

17

[quote]Consul wrote:

[quote]StormTheBeach wrote:
There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
[/quote]

What are you going to do about your back?

Inb4 you convert completely to single leg work and post 10,000 articles about it on this site.
[/quote]

Sort of a hijack, but this is a great post. No ones week would be complete without a T-nat article of 15 variations of single leg work with videos.

18

[quote]StormTheBeach wrote:
I was thinking about that. I know he does some online consultations for relatively cheap. But, I know some very, very good PT’s in my area. The guy who helped me rehab my hamstring with Graston tools (holy hell that was bad) tore his bicep deadlifting 600lbs a couple weeks after I got cleared. Also, I know a chiro that used to be a pro rugby player. Along with both of them being badasses, I trust them and I think they know what they are doing.[/quote]

Sounds like you have a plethora of options, in the best possible sense. I’ve never met a PT in this country who lifts.

19

[quote]ajweins wrote:
Sort of a hijack, but this is a great post. No ones week would be complete without a T-nat article of 15 variations of single leg work with videos.
[/quote]

I don’t have any problems with single leg work, and it is definitely a good idea for some people (especially people with back/knee injuries), but I don’t understand why there are so many articles about it.

20

Thursday-11/15/12- ME Lower

Rolled Everything

Front Squats-45x10
135x5
225x5
315x5
405x0<~~~~ weight felt fine. It fell out of my hands in the hole. Didn’t feel like picking all that shit up again. My grip on these is terrible. I really see no reason to develop this so I am probably going to use the front squat harness I have from now on. The good news- zero discomfort in my back with these.

165x3x10/30s rest Grip gave again on set 4.

BW Bulgarian Split Squat- BWx4x30s/each leg

Dimel Deadlifts-225x4x25/30s rest… had more planned but was absolutely smoked after this. Will do some ab work later.