You are producing a lot of work. You’re making my tired just reading about it.
[quote]MattyXL wrote:
Front Squat
135 Lb x 5 reps
135 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 3 reps
225 Lb x 3 reps
Notes: I fucking hate front squats, I cant use a clean grip I used straps and every fucking time I almost choked myself out.
Deadlift (Bands)
315 Lb x 3 reps
405 Lb x 2 reps
405 Lb x 2 reps
405 Lb x 2 reps
405 Lb x 2 reps
405 Lb x 2 reps @ 8.5
Notes: with minis. going to run a wave of banded deads for 3 weeks, then go deficit
Standing Overhead Press (OHP)
135 Lb x 5 reps
155 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 2 reps @ 9
150 Lb x 9 reps @ 9
Notes: first rep cleaned, last set from rack. I was pretty fatigued from the deads and squats. I may have to drop these for a bit, possibly replace with standing DB press, DB cleans stuff like that
Floor Press
135 Lb x 20 reps
185 Lb x 10 reps
205 Lb x 10 reps
225 Lb x 5 reps
225 Lb x 5 reps @ 8
Notes: Theres this weird smith / cable power rack thingy I do my floor presses from. I put the bar attachment all the way up top and use a regular BB which just fits the hooks, I have to rack it perfectly, its hard to explain but on the 205 set I racked it awkward and jacked up my bicep…yay
Chin-Up
0 Lb x 15 reps
25 Lb x 10 reps
45 Lb x 4 reps
Notes: supinated and SS with floor press, stopped early because my elbow/bicep was acting up
[/quote]
I know this isn’t the preferred method, but I cross my arms out in front of me for front squats, and it works well for me. I start by raising my elbows out in front of me. Then I walk up to the bar and fit it in the groove created between my collar bone and front delt, and cross each hand to the opposite shoulder and rest them on top of the bar. I don’t really grip the bar at all, just use my fingers to make sure the bar stays in the groove (or shelf) I’ve created with my shoulders and collar bone. Of course I’m not front squatting the weight you are.
With that, my husband cannot bend his wrists to use a clean grip either, so I showed him my method. (BTW, he also “fucking hates front squats.”) He tried it, and was able to do it, but he did say that there is “nothing comfortable about it, and it hurts his shoulders.” (Because of the amount of weight pressing on them.)
I’ve also seen an Eric Cressey video on using different grips for front squats, so you might see if you can find that. If I can find it, I’ll post a link, but it was months ago that I watched it.
Also, nice work - especially the chins!
trying to attach the Eric Cressey front squat grip video, but am clueless as to what I’m doing. If it doesn’t attach, here is the URL:
[quote]Crippler56 wrote:
You are producing a lot of work. You’re making my tired just reading about it. [/quote]
Thanks dude, I think it just looks like it since I am cutting and pasting from another log lol
Wle - Thanks for the vid…I actually usually do the x, or california style. I remember this vid and have to give it another looksie Cressey is great, Unfortunately its all uncomfortable for me. I think I have to stop being a pansy lol!
Bench Press (Touch & Go)
135 Lb x 10 reps
155 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 5 reps
225 Lb x 5 reps
235 Lb x 5 reps
245 Lb x 5 reps @ 8
Notes: once I hit the 225 point, my left side begins to fail, and the bar’s unevens is really evident. Pain in my bicep for some reason begins. Ill keep on trucking but my bench is very frustrating considering what it could have been before the injury.
Chin-Up
25 Lb x 5 reps
25 Lb x 8 reps
25 Lb x 7 reps
25 Lb x 7 reps
25 Lb x 6 reps
25 Lb x 5 reps
Notes: SS with bench
Close Grip Incline Bench Press
135 Lb x 20 reps
185 Lb x 10 reps
185 Lb x 6 reps @ 9
135 Lb x 7 reps @ 9
Notes: last set with minis
Face Pull
200 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps
Notes: seated / SS with incline
Pendlay Row
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 10 reps
245 Lb x 10 reps
275 Lb x 7 reps @ 8
225 Lb x 12 reps @ 8
Farmer’s Walk
0 Lb x 60 reps
145 Lb x 60 yds
235 Lb x 60 yds
325 Lb x 60 yds
325 Lb x 30 yds
325 Lb x 30 yds
Notes: Used the 55 lbs Trap bar, made a difference, harder
was away with my wife and daughter the past three days in Hershey PA, for my daughters dance competition. She rocked it, I was a dance dad and subsequently drank for three days…the gas that was shooting out of my ass during pendlays were intense.
Next time you are in Hershey, stop by Crossfit GAMMA, the is Mike Jenkins’ old gym. They are a ton of awesome strongman stuff there and great equipment to play with.
[quote]Alpha wrote:
Next time you are in Hershey, stop by Crossfit GAMMA, the is Mike Jenkins’ old gym. They are a ton of awesome strongman stuff there and great equipment to play with. [/quote]
Thanks for this Alpha, Ill be back in about 4 months…it will give me something more productive to do then what I did this time!
Hang Clean
185 Lb x 4 reps
190 Lb x 4 reps
190 Lb x 4 reps
190 Lb x 4 reps
190 Lb x 4 reps
190 Lb x 4 reps @ 8
Notes: warmups not shown, 5x5 at 200 next week.
Standing Dumbbell Shoulder Press
50 Lb x 20 reps
60 Lb x 15 reps
70 Lb x 5 reps
Notes: Blew my load on the first two sets. SS with banded Meadows Row, then after this Regular Meadows Row 10x10 15x10
Kettlebell Swing
40 Lb x 15 reps
70 Lb x 10 reps
70 Lb x 10 reps
Notes: single hand
Also…
Tricep fuckery, Paloff Press, Kayak Rows
That’s a lot of work in one day Matty. Nice job.
My family loved Hershey when I had a conference there several years ago.
Thanks Dave…it was nice, the Hershey Lodge we stayed at was very nice. The first day however all the power in the hotel went out for about 6 hours because of a storm.
Low Bar Squat (Knee Wraps)
315 Lb x 2 reps
335 Lb x 2 reps
365 Lb x 1 reps
405 Lb x 2 reps
405 Lb x 1 reps
405 Lb x 2 reps @ 9.5
Notes: second set of 405 the bar rolled and didnt hit the rep
Paused Squat (Low Bar)
365 Lb x 1 reps
355 Lb x 1 reps
355 Lb x 2 reps
355 Lb x 2 reps
Notes: 365 was to heavy for pauses for a double dropped to 355
[quote]MattyXL wrote:
Low Bar Squat (Knee Wraps)
315 Lb x 2 reps
335 Lb x 2 reps
365 Lb x 1 reps
405 Lb x 2 reps
405 Lb x 1 reps
405 Lb x 2 reps @ 9.5
Notes: second set of 405 the bar rolled and didnt hit the rep
Paused Squat (Low Bar)
365 Lb x 1 reps
355 Lb x 1 reps
355 Lb x 2 reps
355 Lb x 2 reps
Notes: 365 was to heavy for pauses for a double dropped to 355
[/quote]
Is the bicep pain on the outside of the bicep/upper arm? Mine starting hurting after I started low bar squats. I’m gonna try to do more shoulder mobility crap to see if it alleviates the pain. I’ve had this in the past and sometimes my arm just feels dead.
[quote]hawkcapt1912 wrote:
Is the bicep pain on the outside of the bicep/upper arm? Mine starting hurting after I started low bar squats. I’m gonna try to do more shoulder mobility crap to see if it alleviates the pain. I’ve had this in the past and sometimes my arm just feels dead.[/quote]
Hey Cap, its more towards the elbow, distal tendon, I am sure its a combo of my injury and overuse. Similar to your issue especially at the bottom portion of benching my bicep does feel dead.
I have always gone low bar from squatting, I am actually trying to go high bar now because of my habit of GMing the squat…Im not a fan of high bar, the weight feels so much lighter low bar.
Deadlift (Bands)
425 Lb x 2 reps @ 7
425 Lb x 2 reps @ 7.5
425 Lb x 2 reps @ 8
425 Lb x 2 reps @ 8
425 Lb x 2 reps @ 9.5
Notes: against minis, felt strong today…was pleased. going to continue with bands for 2 more weeks.
High Pull
135 Lb x 5 reps
135 Lb x 5 reps
185 Lb x 5 reps
225 Lb x 5 reps
235 Lb x 5 reps
Notes: my bicep, or distal tendon is barking, stopped early felt it on deads as well
Front Squat
135 Lb x 5 reps
155 Lb x 5 reps
185 Lb x 5 reps
225 Lb x 5 reps
135 Lb x 10 reps
Notes: ok, im going to stick with x style, used straps and hated it, as long as I really dig the bar in my neck and make sure its even, and keep the reps to no more than 5 I will be OK and wont pass out
Chin-Up
0 Lb x 10 reps
25 Lb x 8 reps
45 Lb x 6 reps
70 Lb x 3 reps
Floor Press
50 Lb x 20 reps
70 Lb x 15 reps
80 Lb x 10 reps
100 Lb x 10 reps
Notes: wrapped my elbows for the 100lb DBs
Was on vacay this past week and am back up over 240…fatty matty
Bench Press (Touch & Go)
135 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 10 reps
205 Lb x 10 reps
225 Lb x 5 reps
225 Lb x 5 reps
245 Lb x 5 reps
250 Lb x 3 reps @ 7.5
Face Pull
225 Lb x 12 reps
225 Lb x 12 reps
225 Lb x 12 reps
225 Lb x 12 reps
Notes: Super Setted with Bench
Meadows Row
45 Lb x 20 reps
90 Lb x 20 reps
135 Lb x 10 reps
Notes: SS with Bench…Bicep acting up again
Incline Bench Press
135 Lb x 20 reps
135 Lb x 10 reps
135 Lb x 10 reps
Notes: last 2 sets with bands
Dips
90 Lb x 20 reps
189 Lb x 15 reps
189 Lb x 15 reps
Notes: SS with band extensions, HS seated dip.
Iso-Lateral Low Row
180 Lb x 20 reps
270 Lb x 15 reps
270 Lb x 15 reps
Barbell Overhead Walk
45 Lb x 60 reps
135 Lb x 60 reps
135 Lb x 60 reps
Notes: reps = yards, slacked on these a bit the past two weeks and it showed
Kettlebell OH walks
25 Lb x 60 reps
40 Lb x 60 reps
Notes: just to get some extra in
[quote]MattyXL wrote:
Pain in my bicep for some reason begins.
[/quote]
This happened to my dad some as well. Figured it was bicep overuse where his body was trying to compensate for the weakened pressing muscles.
Matty, have you had any medical updates on your previous nerve issue?
Rule of thumb for old guys: if it hurts, don’t do it until it stops hurting!
135 overhead walk for 60 yards sounds awesome to me. I’m pretty sure my 135 overhead walk would be measured in steps not yards.
[quote]csulli wrote:
[quote]MattyXL wrote:
Pain in my bicep for some reason begins.
[/quote]
This happened to my dad some as well. Figured it was bicep overuse where his body was trying to compensate for the weakened pressing muscles.[/quote]
Yeah I agree I am sure its a combo of both, I dont have any heavy duty pressing on the agenda for the rest of the week other than light DB presses so I lll just rest it.