[quote]grettiron wrote:
[quote]jakerz96 wrote:
March 2nd
Conventional Deadlifts 135x10, 225x3, 275x1, 315x1, 365x1, 405x3, 435x3, 465x3, 1, 1, add squat suit (semi-sumo) 495x1, 1
SSB (low box) 190x10, 10, 10
SSB reverse AVG bands 400x10
Kroc Rows 125x20
Band Pull-Aparts monster minis x20, 20, 20
Conventional pulling feels really terrible for me…
[/quote]
Why? I sympathize, just curious why it’s terrible.[/quote]
My torso and femurs are long which means I am pretty folded up at the bottom (I feel like the pressure is going to force vomit out of my mouth when I pull heavy-ish). This leads to a lot of pressure on my lowerback too. It also feels really awkward as I am getting the bar past my knees.
March 3rd
DE Bench 45x10, add minis dbld x5, 95x3, 125x3, 3, 3, 3, 3
5 board press 275x5, 295x5, 315x5
Chin-Ups BWx10, 10, 10
Band Pull-Aparts monster minisx20, 20, 20
March 7th
DE Bench 45x10, 95x5, add minis x2, 135x3, 3, 3, 3, 3
5 board press 295x5, 315x5, 5
Chin-Ups BW 10x10, 10, 10
DB Incline 50x10, 10, 60x10
Band Pull-Aparts monster micro mini x20, 20, 20
March 9th
ME SSB 80x10, 130x5, 170x3, 220x1, 260x1, 310x1, 340x1, 370x1, 400x1, 420x1, add wraps 440x1, 400x1, 1,
add reverse AVG bands 400x12
SSB low box 220x10, 10, 10
March 11th
ME 3 board press 45x10, 95x5, 135x3, 185x1, add three board 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1, 305x1, 315x1, 285x1
DE Squat 235 AVG bands x3, 3, 3, 3, 3
DE Deadlift 275 Light bands x2, 2, 2
Bent Rows 135x10, 185x10, 10, 10
OH tricep ext 120x10, 10, 10
Very happy with the pressing! Had to mash two sessions together today since the gym is closed tomorrow and may be closed next week.
March 12th
Farmer’s walks 1 time around the block switching off with a buddy 100 lbs a hand.
March 14th
Block Pulls (6 inch) 135x10, 245x5, 295x3, 335x1, 385x1, 435x5, 465x5, 495x5, 525x1, 1, 1, 1, 1
DE Bench 45x10, add minis dbld x5, 95x3, 120x3, 3, 3, 3, 3
GHR BWx10, 10, 10
Chin-Ups BW 20x10, 10, 10
Had to compress this week into two sessions…
525 3rd single
525 5th single (tried knee wraps on this one and I think it made it harder)
DE Bench
March 16th
Growler dragging 90 lbs ~10 minutes worth
interspersed with sandbag carry
March 17th
ME Fat Bar Floor Press 70x10, 120x5, 160x3, 180x5, 190x5, 200x5, 250x1, 1, 1, 255x1, 260x1
DE Deadlifts 135x10, add light bands x3, 185x2, 225x2, 2, 2
Bent Rows 135x10, 185x10, 205x10, 225x7
DE SSB 80x10, add AVG bands x3, 170x3, 220x3, 3, 3
OH Tricep Ext. 120x10, 10, 10
SSB Upperback GM 80x10, 10, 10
Fat Gripz Kroc Rows 80x12
So, the gym has been closed this week, but we begged to get in so someone has been letting us in for a two hour session twice this week and it has been nice that no one else is in there. It’s funny too because with only the 5 or 6 of us in there there is more going on all the time then when the place is open.
March 18th
-----GROWLER-----
Sprint Pushes 90 lbs 3 of us trading off around the block
Slow Pushes 90 lbs 2 of us trading off around the block
Witnessed my first case of GROWLER FLU today!
[quote]jakerz96 wrote:
March 18th
-----GROWLER-----
Sprint Pushes 90 lbs 3 of us trading off around the block
Slow Pushes 90 lbs 2 of us trading off around the block
Witnessed my first case of GROWLER FLU today![/quote]
Must’ve been the pre-WO poptarts and milk. Sure it sounds like a good idea but it’s really not if you wanna keep it down.
[quote]grettiron wrote:
[quote]jakerz96 wrote:
March 18th
-----GROWLER-----
Sprint Pushes 90 lbs 3 of us trading off around the block
Slow Pushes 90 lbs 2 of us trading off around the block
Witnessed my first case of GROWLER FLU today![/quote]
Must’ve been the pre-WO poptarts and milk. Sure it sounds like a good idea but it’s really not if you wanna keep it down.[/quote]
Hahahaha… No, it wasn’t 2-SCOOPS or me and I don’t like pop tarts and am unwilling to drink that much milk. Pushing the GROWLER though was much more difficult than dragging. On another note, I did a little prairie biking the other day (we don’t have mountains in Iowa).
March 19th
Farmer’s Walks 100 lbs per hand 1 trip around the block trading off
March 21st
DE Bench 45x10, add minis x5, 95x3, 130x3, 3, 3, 3, 3
4 board press 275x5, 295x5, 315x2 (I missed the groove on the second otherwise I might have had a third)
Chest Supported T bar Rows 45x10, 70x10, 90x10, 10, 8
DB Incline 60x10, 10, 10
So, I hurt my low back on Saturday, so lower body deload for at least a week.
On another note: I thought it was hilarious tonight when some guy wanted to work in with me on the T bar rows, but didn’t lower the weight. He proceeded to do chest supported CHEAT rows. It was really funny. He wasn’t doing many reps either. After I finished he lowered the weight. I got a good chuckle anyway.
Stupid low back. I wonder if it can be made strong enough so that it becomes nearly immune to injury. Wouldn’t that be nice!
Also I lol’d at your prairie biking. We just got more snow but as soon as it melts (again) I’m gonna get some 2-wheeled cardio in.
[quote]grettiron wrote:
Stupid low back. I wonder if it can be made strong enough so that it becomes nearly immune to injury. Wouldn’t that be nice!
Also I lol’d at your prairie biking. We just got more snow but as soon as it melts (again) I’m gonna get some 2-wheeled cardio in.[/quote]
Working on the low back becoming immune to injury… I think I caused damage to the ligaments or something, but mostly I think it was just irritation/stretching. It certainly wasn’t a muscle injury, that much is clear.
March 23rd
Squat 50x10, 140x5, 190x5, 230x5, 280x5
BB Hip Thrust 135x10, 10, 10, 10
Single Leg RDL (only down to the knee) 135x5, 5, 5
GHR (Belted baby! My back was hurting so I tried it and I declare it awesome.) BWx10, 10, 10
Kroc Rows (Couldn’t go heavy because of the back injury) 100x32 each arm
Band Pull-Aparts monster+micro minis x20, 20
I wore my belt for almost everything to protect my back and was pleased that I was able to squat up to 60% of my max despite the injury. I am hoping that it’ll heal rapidly, but who knows.
Stretch the psoas–this always helps my back…try out the Warrior Lunge
Also benefical is “tractioning” where you reach up and grab a bar and basically hang with your toes barely touching the ground…this will decompress the lower back…
[quote]VTBalla34 wrote:
Stretch the psoas–this always helps my back…try out the Warrior Lunge
Also benefical is “tractioning” where you reach up and grab a bar and basically hang with your toes barely touching the ground…this will decompress the lower back…[/quote]
Thanks, I will definitely do this.
March 25th
2 board press 45x10, 95x5, 135x3, add 2 board 185x5, 205x5, 225x5, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1, 305x1, 315x0
OHP 65x10, 10, 10, 75x10, 10
BB Rows 135x10, 185x10, 225x8, 135x30
OH Tricep Ext. 120x10, 10, 10
Reverse Curls 30x10, 40x10, 50x10
Band Pull-Aparts monster+micro mini x20, 20, 20
Band Abs with AVG band x12, 12, 12
Low back is feeling pretty good already. Hip flexor stretching seems to help the muscles not have to work so hard during the day and loads of foam rolling and releasing the glutes with a lacrosse ball is working great. I hope to be back in the saddle for ME lower next week.
The pressing has been going really well for me lately. I think this sort of unplanned progressive movement training is just what I needed right now to get my bench to go up.