Leg Day is for you Ambulating Fools

Training Training Logs
241

July 12
Wave 2 Week 3(6) Day 1

Bench Press Heavy, because fuck you shoulder.

Conditioning 30 on/ 30 off X 10

Bench Press Worked up to 350 X 1. video a little later today. Went much faster than last time.

A. Seal Row
a1.225 X 9 1/2 (10 wouldn’t go.) (102 kg)
a2. 225 X 8
a3. 225 X 8

B. Bench Press
b1. 330 X 2+1 (149.5 kg) First time I’ve missed a rep since wave 1 week 1
b2. 310 X 4 (140.5 kg)
b3. 295 X 6 (133.5 kg)

C. Rollouts
3 X 10 all reps with a decent ROM

D. Battle Ropes
3 X 30 seconds
90 seconds rest between Giant Sets

Assistance
A. Close Grip Pin Press
a1. 245 X 10
a2. 245 x 5

B. French Press
b1. 100 X 10
b2. 100 X 6
60 seconds between super sets.

Shoulder is sore, but no sharp pain or anything when I move it.

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242

7 weeks progression on Bench Press with 350# (158.5 kg)

Most likely due to the incorporation of a hat.

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243

July 14
Wave 2 Week 3 (6) Day 2
OHP Medium
Conditioning - Rower 3 min on / 1 minute off X 3

OHP - worked up to 225 X 3 (102 kg)

A. Pull ups (Shoulder did not feel great on these)
a1. BW X 5
a2. BW X 8
a3. BW X 8

B. OHP
b1. 210 X 4 (95 kg)
b2. 200 X 5 (90.5 kg)
b3. 185 X 10 (83.5 kg)

C. Plank
3 X 60 seconds

D. Speed Bag
3 X 60 seconds
Left shoulder was super fatigued
90 seconds between Giant Sets

Assistance
A. Behind the Neck Press
a1. 145 X 10 (65.5 kg)
a2. 145 X 5

B. Dips
b1. BW X 20
b2. BW X 20
60 seconds between Super Sets

Shoulder did not like hanging at all. I talked to my sister’s boyfriend who is an EMT and my buddies wife who is a nurse and they both came to the conclusion that I somehow dislocated my shoulder. I’m not so sure, but when it popped, it sounded like a 2x4 breaking and I could move it with only minor pain, so maybe.

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244

I have no idea what’s going in with your shoulder so I can’t be of much help.

When I first started lifting rear delt raises killed mine. I couldn’t raise it paralell. I cut a tree down and grabbed a chunk of wood and chucked over in the pile. Something in there popped and it sent me to my knees. The pain didn’t last but damn it was like lightning struck it. Several weeks/months later I got some rings and started playing on them annnnd… that fixed it. Haven’t had any significant problems since then. Now, if they get cranky I play on my rings and it keeps them happy.

Power cap for the win!!! That looked much better!

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245

What kinds of things do you do on the rings?

Hanging from my pull up bar has been one of my better “discoveries” for my shoulder health. Notwithstanding this little snafu

Do you think I would get more out of it with rings? I have a set laying around someplace.

Thanks. If anyone needed any more proof the Brain’s stuff works; there you go.

246

Hang upside, swing side to side, pec stretches, fallouts, inverted rows etc… basically act like a 5 year old.

247

Anyway to PM you?

248

I put my email in my profile.

249

Got it! Sent

250

I was really Sick Wednesday through Saturday (Not Corona Related) Tried lifting Friday. Bullshitted my way through the conditioning (5 X 500 meter row) and felt like I was going to die, figured I should stop while I was behind.

Saturday took all the skirting off of my house in preparation for moving it.

Sunday

Managed to get down about half of the structure of my garage. We made it out of scrap steel we had laying around and everything is welded together, which has made it a pain cutting apart. Having had heavy things fall on me multiple times in my life; working under steel beams while someone else cuts them keeps me on edge the entire time. I don’t normally get angry and yell at my brother and sister while we work but every little mistake they made kept setting me off today.

I was still a little under the weather but not enough to worry about.

July 19
Wave 3 Week 1 (7) Day 1

Row (Heavy) moving my days around since I missed my rows last week this is also my last Row session before America’s

Conditioning 30 on 30 off X 10

Row - Worked up to 290 X 1 (PR) (131.5 kg)

A. Incline Guillotine Press
a1. 225 X 10 - Rep PR I think (102 kg)
a2. 225 X 8
a3. 225 X 8 this one was very rough

B. Seal Row
285 X 2 - Rep PR (129 kg)
275 X 3 (124.5 kg)
255 X 5 (115.5 kg)

C. Leg Raise
3 X 15
D. Sledge Hammer Swings
3 X 25
90 seconds between Giant Sets

I was done. Couldn’t catch my breath, and I was sweating through my shirt, which is not normal for me no matter how hot it gets, and today wasn’t even that bad temperature wise. The last time I sweat this much I was living down on the coast and was welding pipe out in the sun.

251

July 21
Wave 3 Week 1 (7) Day 2
Feeling better and shoulder seems to be fine.

OHP (Light)

Conditioning 5 X 500

OHP - worked up to 225 X 3 1/2. (102 kg) Fourth one stuck at my forehead

A. Pull Ups
a1. BW X 10
a2. BW X 8
a3. BW X 8

B. OHP
b1. 210 X 4 (95 kg)
b2. 200 X 7 (90.5 kg) -put everything I had into this one and came up a rep short
b3. 185 X 8 (83.5kg)

C. Plank
3 X 60 seconds
D. Speed Bag
3 X 60 seconds
90 seconds between giant sets

Assistance
A. Behind the Neck Press
a1. 185 X 4 - I went a little too heavy
a2. 185 X 0 -

B. Overhead Extensions
b1. 90 X 10
b2. 90 X 0
60 seconds of rest between super sets, it was not enough. :slight_smile:

I worked on my competition chair a little, and it somehow picked itself up and threw itself outside in a pile with all of its respective parts after a brake clamp I finally found (where it most definitely was not a moment before) ended up being the wrong size, which strangely enough jumped out of my hand hard enough and high enough to put a dent in the roof. Pretty weird sequence of events if you ask me. :thinking:

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252

July 23
Wave 3 Week 1 (7) Day 3

Bench Press (Medium)

Conditioning 3min on / 1 min Off

Bench Press worked up to 340 X 2 (154 kg) - Rep PR

A. Seal Row
a1. 225 X 10 (102 kg)
a2. 225 X 8
a3. 225 X 8

B. Bench Press
b1. 320 X 3 (145 kg)
b2. 305 X 4 (138 kg)
b3. 285 X 5 (129 kg)

C. Rollouts
3 X10
D. Battle Ropes
3 x 30 seconds
90 sec rest between Giant sets

Assistance
A. Close Grip Pin Press
a1. 275 X 6
a2. 275 X 3

B. Dips
b1. BW X 22
b2. BW X 20
60 seconds between super sets.

Probably going to train like normal Sunday and maybe Tuesday. I leave Thursday afternoon for Ohio. It’s around a 16 hour drive one way from my house, and almost exactly the same distance from Texline to Brownsville via DFW. I find it hilarious that in the same amount of time I can either go half way across the country or drive through Texas.

Not sure if it is going to be live streamed, since it is now being held in a parking lot in front of one of my buddies gyms. If it is, I’ll be sure to put a link up here.

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253

Where is going to be in Ohio?

254

Back in Columbus

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255

July 26
Wave Week 2(8) Day 1

Conditioning 5 x 500 meters

Bench Press - Worked up to 325 X 2 because I couldn’t math correctly.

A. Seal Row - I think I figured out what did to my shoulder which I will detail at the end
a1. 225 X 10
a2. 225 X 6 - Shoulder hurt after 1st rep
a3. 225 X 5 - Still some pain

B. Bench Press
b1. 305 X 5
b2. 285 X 5
b3. 275 X 8

C. Ab Rollouts
3x10
D. Battle Ropes
3 x 30 seconds

90 seconds between giant sets

Assistance
A. Close Grip Pin Press
a1. 295 X 6
a2. 295 X 3

B. Tricep Push downs
b1. 50 x 15
b2. 50 x 11 + 4

C. Dumbbell Curls
c1. 40 X 8
c2. 40 X 8
60 seconds between Giant sets

On to what i think i figured out.

On my row bench, I made it so I could just barely reach a barbell with a full grip.

I switched to using my homemade football bar a long time ago, with its thicker handles it sits a little lower. Just enough so i can only get a partial grip on it. What I do is grab it and then “throw” it up and catch it while readjusting my grip.

On the second set of Rows my shoulder started acting up right after I “threw” the bar up. It jerks my shoulder down, and I’m pretty sure that is what has been bugging my shoulder, and may have even dislocated it if my buddies are to be believed.

The plan is sometime in the future make a little platform to set the bar on so I can grab it from there and roll it off, it will still pull on my shoulders a little but not the the degree it is now when I catch the bar.

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256

Hope the shoulder theory works and you get it sorted out.

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257

Thanks, You and me both.

July 28
Wave 3 Week 2 (8) Day 2
Last session before my contest., and the last session ever in my house. I’ve gone form Benching 95# to 350 here and from 120# in body weight up to 200+.

The original plan was to do a deload type workout, but with it being the last one in here ever, decided to go all out.

OHP (Heavy)

Conditioning 30on/30 off X 10

OHP - Worked up to 240 X 1 (108.5 kg) - It absolutely flew up, so I had a go at 250. A whole bunch of nope.

A. Pull Ups
a1. BW X 10
a2. BW X 8
a3. BW X 8

B. OHP
b1. 235 X 1 (106.5 kg)- The attempts at 250 took a little out of me
b2. 225 X 3 (102 kg)
b3. 210 X 6 (95 kg)

C.Plank
3 X 60seconds

D. Speed Bag
3X60 seconds
90 seconds between Giant sets

Assistance
A. Behind the Neck Press
a1. 120 X 20 (54 kg)
a2. 120 X 10

B. Dips
b1. BW X 20
b2. BW X 20
60 seconds between super sets

Poundstone Curls
Bar X 100
This is one of the harder things I’ve done in a while, just about every cell in my body wanted to call it a day, but I managed to push through

Going to take next week off, then go on a four week Fatloss Program, reassess and see if I want to continue that for another 4 - 8 weeks or go back to a strength program

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258

August 2 America’s Strongest Crapple

Ended up in 2nd. Write up below. There were 3 or 4 people in my class, I’m not exactly sure how the split us up

Drove up on Friday, and made into Columbus about 5:30 or so Friday afternoon. Went to a bar with some buddies up there and hung out. Contest was Sunday, figured I had plenty of time to recover and then ended up not drinking anything anyways.

First event was Max Incline Log Press. I went last on every event except the last one.
1st Attempt was 225, felt super easy, 2nd went with 240, also easy. The guy before me went for 265 on his third and failed, all I needed was 245 to win, but… I figured I show him and went 270… And I failed. Because I’m an idiot we ended up tied.

2nd Event was a Seated Row. We were strapped into a harness and pulled what amounted to a prowler in an arc toward us. 1st attempt was 270 because I had no idea how this was going to go. Second was 340. That felt pretty close to my max the guy before had done 320 and I didn’t feel like getting bit by my own stupidity again.

Third we both went for 360#, and both almost had it, it was ridiculously close but no go. I won the event. Yay forward thinking this time.

Third Event was Med ball toss a 20, 30 and 40 # Med ball adding all the distances thrown together. I suck at throwing and came in second by a good 6 feet or so.

4th Event was the object load. 130# Mouser Block, 150# Slam Ball, 200# Fire Hydrant and 240# Fire Hydrant. Pick up the object off of a barrel and load it onto a spool fastest time wins.

Nearly lost the first fire hydrant and that ate up all my time I finished, but ended up in second.

5th event was the truck pull, 20,000# box truck is what I think they said it weighed. Arm over Arm with no leg drive. They strapped us into a harness and we pulled the truck towards us.
There was a bump in the middle of the course and it killed all my momentum. Still manged to pull it the furthest and I won this event.

Me and the guy I had traded events all day with were tied after the 5 events went to a Circus Dumbbell Press 120# the other guy couldn’t really break it form his shoulder and then i went, Managed to get it about half way but couldn’t finish it off. Went to a 20# med ball toss for distance. He beat me by about a foot or so. Ending with me in second.

Fire hydrant bruised me up pretty good, but that was the only “injury” I had. I have to put all my videos together and I’ll post a link up here later this week.

This was the most fun I have had at a contest. Trading events back and forth all day. And if not for my ego getting in the way I would have won it outright. All well. I think this is it for me for the year. With my house, I can’t afford to go to World’s. My next contest will be the Arnold, next year if they still have it.

Going to start my diet on Sunday and run it for 4 weeks and then reassess. After the diet is over, I think I’m going to run an upper body only version of Dark Horse.

The coolest part of the weekend for me was my buddy up in Columbus trains kids with disabilities and I tagged along with him on one of them.I really enjoyed helping her figure out how to train, that and her little brother came with her because he wanted to train as well. I had him doing some goblet squats and some other little things while his sister worked out. If I could figure out how to make the money I do now doing that I would.

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