Accumulation- Wave 1- Week 1 (starting over because I have plenty of time)
Sunday-12-26-10- LTT
Box Squats- at parallel- loose suit bottoms (to keep some compression on my hamstrings, which are tighter than a dolphins butthole)
350x25x2 in 23 minutes exactly.
RDL’s- Just for a stretch- 135x5x10
Supersetted these:
Close Stance Pull Down abs- Bluex5x20
Hamstring Curls- Greenx5x15
Shrugs-Bluex5x25
Mobility in all my problem areas which is every area.
2 things were awesome today. The first being that the mobility work is paying off BIG TIME. I am in much better position in the bottom of my squats, I can squat more comfortably with my feet wider, and my power out of the hole is ridiculous. The other thing is I had the bar set in a much lower position and realized that I have been squatting incorrectly for the last 12 years. I have always set the bar high, like top of my traps high. I had the bar set on my posterior delts/mid traps today. Zero forward lean, my back did not loose during any rep, and every rep was 50 billion miles an hour.
Pull Throughs- Purplex5mins
Ham Curls- Purplex100
SL Sit Ups-25x4x10<~~~ wanted to do another but my stomach cramped so hard, I thought I was going to die.
Attempted some mobility stuff but I cramped again. What the hell?
[quote]StormTheBeach wrote:
Attempted some mobility stuff but I cramped again. What the hell?[/quote]
Isn’t the answer obvious? You’re weak.
Just fuckin with ya. This log is awesome though, man. I never realized P90X was such a good powerlifting program.
Keep it up![/quote]
Thanks buddy. I think you’re right though. The cramping was a suicide attempt by my muscles. They feel they are too weak to live. I should have let them die.
P90X really does work… in exchange for your testicles.
FB Close Grip-
165x5
215x5
255x5
305x3
345x1
370x1
400x1<~~~~ goal for the day. Lateral bicep tendon is sore/tight/detatached from squats on sunday. Hurts like a bitch. Probably had 15-25 more pounds in me.
Rev. Grip FB Close Curlz, brah- 75x2x12, 95x10
M. Mini Lateral Raises- 3x10
M. Mini Pull Aparts- 3x10
Gpp Suck-
Power Cleans- 135 for 3 sets of 1 minute. 30s rest.
20, 13, 11- 44 total reps
Had to run back into the house, fill a bowl with ice and water, mumble “holy shit” over and over again, and submerge my hands up to mid forarm into the bowl for 15 minutes to keep the distal half of my arms from exploding. I dont know why this felt like this. Maybe from the curls before hand? Maybe because this was just awful?
After about an hour, went back and stretched/mobilized for about 15 minutes.
Thursday- Suck ass day. Head wasnt in it. Hit a pretty easy 700 sumo deadlift w/o a belt. Tried 740 about 10 times but just couldnt get my head right. Very weak off the floor and my set up was bullshit. Did some Dimel deads and abs and called it a day.
Friday-12-31-10- DE Upper
Speed Bench- Fat Bar Minis 175 bar weight
10x3 w/30s rests
Wide Fat Bar Incline- 165x15, 185x3x15, 165x8<~~~~ 45s rest between sets… these sucked.
Seated Fat Bar Pin Shoulder Press- 75x10, 95x10, 125x10
I’m mostly curious about the mobility work you’ve been doing, and how you like to set up your grip training and re/restoration work.
thanks![/quote]
Sure man. First off, the mobility work has been just to work on some probelem areas for me. For example, since my last meet in October, where I am now about 90% sure I tore some aspect of my hamstring complex, something in the back of my right leg is always tigh/sore/painful. I stole all of my exercises from Joe Hashey’s Mobility 2.0 and mobilitywod.com. Also Pavel T.'s Strength Stretching DVD has a lot of good shit in it. The key is just to pick some exercises and do the crap out of them. The cool thing about most of the exercises from the above mentioned sources is that you can do them before and after workouts, and pretty much whenever else you have time throughout your day.
I’ve been slacking on the grip training but the set up is pretty easy. I only like a couple exercises. Captain of Crush Grippers, Fat Bar Double Overhand Deadlifts, and a couple different variaitons of plate pinches. Either do sets for time to failure (the heaviest weight you can hold for 8 seconds) or go for some low reps with heavier weight (5 sets of 5 with FB Deadlifts or the heaviest weight you can pick up with Plate Pinches). Nothing too complicated just always try to push the weight higher. If the main workout is grip intensive (heavy RDL’s, heavy DL’s, lots of shrugs or side bends) I just skip the extra grip stuff. If your hands ever feel like they arent going to be able to close ever again, immediately shive them in a bucket of ice and water for 15-20mins and they will be good as new!
RE work is just based on what sore or whats lagging. Most of the exercises target a weakness and the workouts are done 12-24 hours after a main workout. I try to keep the workouts to 20mins or less and only work on one aspect of my training (GPP, Hypertrophy, Technique, Max Stregnth, wahtever). Always do mobility work and stretch the shit out of everything.
Hope I answered everything, let me know if you have anymore questions!
VERY Low Box Squats- 95lbs (30% of yesterdays bar weight) for 6x3<~~~ good stretch
Pull Throughs- Light Bandx5mins
Hamstring Curls- Light Bandx100
Landmine Side Bends- 90lbsx3x10
Shoulder Crap-
Mini OH Pull Aparts/Regular Pull Aparts- 3x10
Shoulder Pinch and Press-3x10
Sledge Hammer Cricles- a bunch in every direction
Speed Bench- Fat Bar 175 minisx10x3 in 6:38<~~ pr on time
FB Incline- 75x15,165x15, 185x15, 205x2x15<~~~ PR on weight
FB Seated Pin Shoulder Press- 75x10, 95x10, 135x10<~~~ PR on weight
Pull-Ups-5x5
Blast Strap Face Pullsx5x10
Squats- 340 150lbs in band tension for 12x2 in 11:15<~~~ faster than last week
Pulls- Suit Straps up- 405 minis on a 1inch defecit 8x1, straps downx2x1
RDLs- worked up to 500x6, 600x2<~~~ shut it down because 1) my hamstring is still f’ed and 2) I wasnt feeling very strong.
Band GM’s- bluex3x25
BS Fallouts-3x12
Wednesday- Went and got a deep tissue massage to work out my hamstring a little bit. So, after paying this lady to beat the shit out of me for an hour, it feels a little lossened up.