I tore my lat a couple of years ago. It was debilitating at first, but I mooched one of those fancy massage chairs from my friend and just sat on that for about 3 hours every day and it felt fine about a month later.
CS
7/21
weight- 181
waist- 36 5/8
Woke up and lat hurt a lot more then yesterday. Didn’t lift.
Non lifting related.
Took my dog out to play fetch. She was bringing me the tennis ball back and got swarmed by some wasps. By swarmed i mean like there was atleast 20 on her. Being the pussy i am i took off and she followed me. I tried to brush the wasps off her but got stung so i ran in the house. So did the dog. She finally got them off her and they were swarming my room. Opened a window and they eventually went out.
Took the dog to the emergency vet and she was okay thankfully. But, FUCK the MOTHERFUCKING bees. There sting hurt like a bitch.
Moral of the story- stay away from wasps/ bees at all cost.
After all this i mowed the lawn in a hoodie and sweats so that has to count as some cardio. I just so scared of getting stung.
Lax camp tomorrow. Hopefully the Lat doesn’t effect my play. Ill try to keep everyone posted.
Good luck at the lax camp.
Remember, just beeeeeeee yourself.
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Im back.
Camp went well. Played pretty good and made the all star game which i was happy about. There were about 30 collage coaches there. Not really expecting much of anything recruiting wise this summer because my speed sucks but had a few coaches take my number and complement my physicality.
Lat was fine all camp just a little sore every now and then. Hurt my tale bone badly falling on my ass but its only getting better.
Diet was okay. Chicken/ rice 2 times a day, whey and poptarts in the morning, jerkey and Gatorade and night
weight stay the same at 181 and waist at 35 5/8.
Good to hear that the camp went well.
Now its time to get back into training. Lets do this!
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Hell ya bird. Squats tomorrow
6/27
weight - 179
waist - 36 3/8
squat day
warmup
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foam roll
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bike
Parallel Box Squat
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135
1 x 2 x 155
1 x 1 x 185
Unracked 200 and lat collapsed on me. WTF
1 x 10 x 135 Easy
Leg press
1 x 10 x 1pps
1 x 8 x 2pps
1 x 6 x 3pps
leg curl
1 x 10 x 100
3 x 12 x 120
calfs
Umm fuck injurys. This shit with my lat is getting old. Not expecting any major gains in strength because im in a caloric deficit but i would still like to go heavy.
Taking a week off from squats or deads and really prioritizing there recovery. On the other hand i found a lat pulldown machine that i’m in love with. First time iv’e really felt my lats work properly. Fuck cables lol.
Fat loss is still going well. At this rate i should achieve my goal of a 32 inch waist by september. Thats will give me 5-6 months to focus on strength. Hopefully coming into the season a fast and strong 170.
weight - 177
waist - 36 1/4
bench day
Warmup
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foam roll upper body
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shoulder dislocates x 12
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band pull apart x 30
BB Bench
1 x 5 x 45
1 x 5 x 65
1 x 5 x 75
1 x 3 x 85
1 x 11 x 100 PR for reps
Db bench
1 x 11 x 40
1 x 10 x 40
1 x 10 x 30
Straight bar Skull crusher
1 x 10 x 45
1 x 8 x 65 PR
1 x 10 x 55
1 x 8 x 55
Pushdown/ fly superset
42,5 x 15 x 2 / 12.5 x 12 x 2
Some lat pulldown machine.
Estimated 1 rm on the bench is 141 so i guess its a PR. Lat still made it hard to get tight but whatever. Was going for a 12th rep and it was a grinder so half way up some guy ran over and yanked the bar up. UMMM WTF.
Icing my lat and resting the rest of the day.
Till next time.
[quote]jtownlax wrote:
Was going for a 12th rep and it was a grinder so half way up some guy ran over and yanked the bar up. UMMM WTF.
[/quote]
LOL. Same thing happened to me the other day when I was benching. Admittedly I was struggling to push out my last rep, but I had it all under control, and some guy just appears like magic and starts to spot me and starts to assist me by lifting the bar up. I was like “Errrr. Thanks dude”.
Im not used to lifting with spotters, and I prefer not to ask strangers at the gym to spot me, cause everyone has a different definition of what it is to spot. If I lifted with a buddy I would like a spot.
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Bird - ya i mean i was definitely struggling and i was stalled half way up but i felt the bar still moving and was about to lockout and the guy just sprinted over and pulled that shit up. I would of appreciated him just coming and making sure i completed the lift but i guess thats to much to ask of people.
Lat feels okay this morning. Hitting back today minus the deadlift. Taking 2 weeks off squats and deads so this thing heals.
still going to be making mad gainz.
Weight - 178
waist - 36 3/8
deadlift day
Deadlift- didn’t happened.
Lat pulldown
1 x 12 x 30
1 x 12 x 40
1 x 12 x 50
3 x 12 x 70
1 x 15 x 50
DB Chest Supported Row
1 x 12 x 25
2 x 10 x 30 PR
1 x 15 x 25
HS 1 arm high row ( going to find a new exercise )
1 x 12 x 25
1 x 12 x 45
1 x 12 x 25
Facepullz
Good day. Finally a nice back pump. The HS row was too much lat and i need more of a trap/ rhomboids exercise.
Just saw the new batman. It was cool. Bane had a huge back.
7/31
Weight- 176.5
waist- 36 in
Press day
Warmup
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dislocates x 30
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band pull aparts x 30
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pec / shoulder strech
Press
1 x 5 x 45
2 x 5 x 65
1 x 2 x 90 PR
1 x 10 x 65 PR
Db OHP
1 x 9 x 35 PR
1 x 10 x 30
3/4 rom Db laterals
1 x 10 x 15
1 x 15 x 20 PR
1 x 30 x 15 PR
1 x 20 x 15
Shrugs
3 x 12 x 60
Curlz
PR’s everywhere and fat loss is going well. Injurys are healing as well. On Press i only go down to my chin after first rep i don’t know why though probably will change.
Looking to drop 3 more inches on the waist then maintain for 2 weeks, then up the calories steadily. Really happy i decided to lean out.
Conditioning tomorrow. Probably going to do hill sprints or just treadmil.
Some good work going on in here.
Was wondering why do you do a set of 10 at the end of sets. Is that to get “da pump”? Does it work?
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Bird- Thanks man. As for the the extra set after my heavy ones i have a few reasons behind them.
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Practice form
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Da Pumpz
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Add extra volume to my main lift. As you can see i don’t like to do more then 1 maybe 2 set at 85 % or above. I just feel like i burn out and the rest of the workout is shitty.
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Not a real reason but i do try to do more reps each time .
Maybe these reasons are stupid idk lol. Any advice?
[quote]jtownlax wrote:
Bird- Thanks man. As for the the extra set after my heavy ones i have a few reasons behind them.
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Practice form
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Da Pumpz
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Add extra volume to my main lift. As you can see i don’t like to do more then 1 maybe 2 set at 85 % or above. I just feel like i burn out and the rest of the workout is shitty.
-
Not a real reason but i do try to do more reps each time .
Maybe these reasons are stupid idk lol. Any advice?[/quote]
Ramp sets
Like if you were gonna do 4x8-12 or whatever it doesn’t matter
and you can do like 100x10 you’d go
75x12
80x12
90x12
100x10 -Try and improve this each time and add weight or reps.
thats how I’d do it the way you currently train at least. I’d let a more experienced person tell you though rather than me
Plainpat- Thanks for explaining that. Never really understood ramped sets till now. Would it be smart to do this on core lifts as well. Would it be better to do like this for the cores
45x10
65 x 10
75 x 10
100 x 12 ( getting extra reps because your fresher due to skipping the last 2 warm up set?
Just an idea. I bet what i wrote it stupid anyways. what do you think?
I do ramp assistance work mostly.
Definitely keep ramping assistance work. If the secondary movers in the main lift (the groups of muscles that perform the lift) get stronger, then your main lift should, as well.
CS
CS- Thanks for clearing that up. I was just wondering if that progression is smart for core lifts. I think im just going to progress in the 2-6 rep range with an occasional single with the big lifts.
Your looking mighty big in the pro pic
[quote]jtownlax wrote:
Bird- Thanks man. As for the the extra set after my heavy ones i have a few reasons behind them.
-
Practice form
-
Da Pumpz
-
Add extra volume to my main lift. As you can see i don’t like to do more then 1 maybe 2 set at 85 % or above. I just feel like i burn out and the rest of the workout is shitty.
-
Not a real reason but i do try to do more reps each time .
Maybe these reasons are stupid idk lol. Any advice?[/quote]
Hmmm. I would aim for at least 3-5 big working sets. I don’t know if 2 heavy sets is enough volume for your goals.
I would ramp up to your heavy sets. For example start light with 15 reps, then 10, 8, etc. Progressively getting heavier until your ready to do your main heavy sets. Thats how I would do it anyway.
Increase reps on your secondary lifts, but I would prefer you to increase the weight on your main lifts. In other words, increase weight, not reps for your main lift. Use your ramping up sets to set up proper form.
Hope that makes sense.
Uncle Bird.
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Thanks bird, Ill give it a go. Maybe the extra work set will lead to some more gainz.