Lo/Rez Training

Training Training Logs
1041

Tuesday: Played with the rings a bit. I’m pretty unstable again. Didn’t like the setup I had. Some pullups and holds.

Wednesday: Played around with the bent press for fun. Nothing spectacular; had trouble with 65 lbs. I forgot exactly how technical this lift is. Did a few sets of pulls with 225.

Friday:

Z Presses: worked up to 95x2x5. These felt a bit heavy.
Mat Pulls w/Chains: 135, 185, 225, 275, 315 x 5.

In the apartment gym: Some bicep stuff, some chest press stuff (both flat and incline)

One of the things I figured out is that my low back isn’t staying stable enough so that it’s a “pure” hip extension around the hips. I had a fair amount of low-back extension in the past. I think this is probably the contributor (along with a lot of sitting) for the SI joint issues.

Anyway, time off pretty much made everything feel better and pain free; shoulders and hips.

Got a couple Tekken and Street Fighter games in the past week. Those have been inspirational for lifting, as silly as that sounds.

Other stuff…

Did some exploring in my car up near Mt St Helens. Hit dead end after dead end, either due to road closings or road conditions. I’m starting to wrap my head around the fact that National Forest pretty much means… it’s a forest, you can do pretty much what you want, and they pretty much won’t come to save you if you do something stupid. A bit different than National Park lands.

Also found some cool places along the Columbia river. I didn’t realize there were legitimate sand beaches along the river, and I’m still fascinated by massive cargo ships.

1042

Saturday.

7 Mat Pulls w/35lb Chains
225 x 5
225 x 1 - Sumo, just trying it out, and it’s easier
325 x 5
295 x 5

Short and sweet. Left subscap hurts. Could be too little warmup; could be my attempts bent pressing the other day. Still focusing on back positioning to move exclusively with the hips.

I went back and forth with whether I want to do a strength or size focus for the next bit. Decided to eat for size, and lift for strength.

The plan:
Pull 5-7 days a week. Warmup however. 5 @ 100%, 5 @ 90%. Increase 10lbs a session. Reset to 70% or so when necessary.
Same for z presses.
Chest and arm stuff with the apartment gym machines, 3x a week, sets in 10-15 range. Size focus.
Maybe some ring stuff in there. Will have to experiment once my body learns to be stable on them again.

I’m going to hold off on the bear until I’m pulling 405 for 5.

1043

Looking forward to following your progress in 2015. I like your routine and I like the idea of eating for size and training for strength. Do you have any particular strength and size goals for 2015?

1044

[quote]furo wrote:
Looking forward to following your progress in 2015. I like your routine and I like the idea of eating for size and training for strength. Do you have any particular strength and size goals for 2015?[/quote]
Not particularly. I’ve realized how hard it is to predict strength goals a year in advance; it’s more speculation than goals.

Working toward this goal still:

[quote]Axle Clean and Press 230 x 8
18" Axle Deadlift w/Straps 540 x 10[/quote]

But, speculating:
I think I can bring my Z press to probably around 205 x 5 by the end of the year.
The current mat pull setup, I think I can bring it to 435 x 5 or so.

So maybe something like a 450 deadlift from the floor by the end of the year.

I’m also going to try to put on around 20lbs of bodyweight this year and focus on that a bit more aggressively.

As far as silly physique goals, Tekken’s Jin Kazama is a new target. Not going to do much of anything to work toward that though, but, you know, why not use that as a goal.

1045

[quote]LoRez wrote:

As far as silly physique goals, Tekken’s Jin Kazama is a new target. [/quote]

I love this so much lol

1046

[quote]LoRez wrote:
So maybe something like a 450 deadlift from the floor by the end of the year.

I’m also going to try to put on around 20lbs of bodyweight this year and focus on that a bit more aggressively.
[/quote]
Reasonable and realistic.

[quote]
As far as silly physique goals, Tekken’s Jin Kazama is a new target.[/quote]
Probably not among the aforementioned. lol

But fuck it. Why not?

1047

Hey, so, the “tekkenpedia” has Jin Kazama at 5’11 165, and Kazuya at 5’11 168. Obviously both are pretty solid at those weights.

I’m also 100% certain that nobody who’s 5’11 165 ever looked like that…

7 Mat Pulls w/35 lb Chains
135 x 6
185 x 5
225 x 5
335 x 5
305 x 5

Subscap is now fine. Left hip flexor is sore near the groin. Other soreness in legs and stuff. Both 185 and 335 felt equally uncomfortable. Kind of weird, since it’s like my body couldn’t tell the difference between the weights.

But… no SI joint pain when putting the weights down or anything, so definite success.

I found a semi-permanent spot to hook up my rings on my balcony; I’ll be drilling holes later today. I have a place there, and I found a temporary way to hook them up under the open stairwell. These should be up and usable within a day or three.

I did some research on whether to lock out pullups or not. My right elbow – the problematic one – has issues with coming out of full extension. That same ROM is what causes me issues with bench presses and curls too.

However, it sounds like perhaps I could work with full extension and a true dead hang at the bottom to “fix” the issue. We shall see.

1048

640×853 79.7 KB

Had to buy a new drill bit (for whatever reason, my set skipped 3/8") but they’re now installed.

Eye bolts with washers on both sides, hooked into roofing beams. Snap links hooked into that, and “cold shut” repair links off of that. The cold shuts are rated for 1900 lbs when actually clamped shut, so they should be fine left open for these purposes. I mean, I don’t realistically see either side needing to support much more than about 250 lbs.

And everything is easily removable, which should keep me out of trouble with apartment management.

1049

7 Mat Pulls w/35lb Chains
135 x 8
185 x 5
225 x 5
345 x 5
315 x 5

The 345 set didn’t go up the first two attempts. Still sore in a few places like yesterday, but less so. Maintaining very good low back tightness on these now.

The bar was cold and I forgot my gloves today.

Ring Stuff
Some time spent holding at the top. These are a lot more stable today than the other day.
Some pullups, dead-hang. I seem to have no issues with these with my elbow. Noticed a slight twinge on a descent, but nothing on ascent. Perhaps these will help things.
Two very very shaky dips. These didn’t feel so hot.

I think I’m going to spend some time working on top-position holds and slowly work into dips. It’s a stability issue more than a strength issue.

Will mess around again later tonight and probably all throughout the next several days.

1050

7 Mat Pulls w/35lb Chains
135 x 11
185 x 5
225 x 5
275 x 1
355 x 5
325 x 5

355 x 5 matches my 5RM PR. Left groin still sore, and left low back showing some discomfort (could be compensating for the groin pain). SI joints are ok.

Ring Stuff
Several sets of 10s support holds, working on turning the rings out.

Progression is supports → partial dips → full dips.

I can do parallel bar dips just fine; it’s just a stability issue with the rings.

Once I can get at least 5 good ring dips, I’ll work the Z Presses back in. I don’t want to fiddle with too much stuff with my upper body right now, not while my body is relearning stability on the rings. A bunch of “stabilizers” are getting worked hard with the ring work at the moment. Letting those recover is a priority for now.

1051

the rings look awesome and I am curious to see how you go on them. If your shoulders tolerate them,I can see your shoulders growing big time. Just curious why you don’t have pulldowns,or pullups in your workouts. For me,these do far more than any other type of pulling for back. Also,I did ez curls for a while,but to trully hit the head of the biceps,don’t you need a supinated wrist? Its good to see you staying true to your own goals. I respect that! Confusion

1052

@confusion: Short answer is, I didn’t have a place to do pullups. After I moved, I didn’t have enough space to reassemble my rack, so I lost my pullup bar. I looked around, but I didn’t find much in local parks and there’s fences around all the schools these days.

The main reason I wanted the rings was to do pullups though, and now I have those.

As far as the curls, the only reason I’m doing the curls like I do now is because it’s about the only pain-free way I’ve found to do them. Forearm pain has always held me back with barbell curls, and elbow pain with dumbbell curls.

1053

Ring Stuff
Did this throughout the day.

A few sets of 10s support holds, working on turning the rings out.
Full dead hang pullups with bodyweight and +10lbs.
A couple decent dips.
Some “ab rollouts”

Stability improves pretty quickly, but I’ve still got some forward/back swinging going on, especially with the dips.

7 Mat Pulls w/35lb Chains
135 x 10
185 x 5
225 x 5
275 x 2
365 x 4 – PR
335 x 5

Took me a few attempts to even move 365. I was actually packing up to leave before I convinced myself to give it another go.

Once I got it up, the next 3 reps were pretty straightforward. Just didn’t feel quite solid enough to do 5, safely.

This is such a mental game.

My calves and hamstrings are tight, and there’s knots in my glutes/piriformis. I’m looking through a bunch of stuff on the internet for how to actually fix this. Some gymnastics stuff demonstrated how flexible I could (or even should) be around the hips… namely, being able to not just do a standing toe touch, but to actually have my torso against my legs. I’m very much not there.

I’m just stabbing in the dark on this though. I do know that my hips aren’t working as they should, and I know my low back/SI joints aren’t feeling as they should, but I’m not sure how to remedy it.

1054

Ring Stuff
Throughout the day.

A few full dead hang pullups, focusing on bringing my chest to the rings.
A few sets of 5 “regular” pullups. Basically, upper arm just a bit past 90.
A few sets of 4 dips. Not quite at 5, as I lose stability around the 4th ring. Getting there.

Right elbow is doing its thing; pain on straightening. A few new twinges in my shoulders. Will take things lighter tomorrow.

7 Mat Pulls w/35lb Chains
135 x 10
185 x 5
225 x 5
275 x 2
375 x 0 – Right side moved a bit, but back needs a break
255 x 5
225 x 5

Resetting to 70%, w/10lb jumps daily. The isometric with the 375 was a good workout in and of itself. Without a doubt, my glutes are heavily involved.

I probably need a rest day. Maybe the reset will be enough to count as “rest” for recovery purposes.

My hamstrings are tight, my calves are really tight. Stretched and rolled my hamstrings during the day.

–

I feel really good after the ring work. Not entirely sure why.

1055

[quote]LoRez wrote:

I’m just stabbing in the dark on this though. I do know that my hips aren’t working as they should, and I know my low back/SI joints aren’t feeling as they should, but I’m not sure how to remedy it.[/quote]

I recommend getting this sorted out as soon as possible. I fucked my SI joint/lower back up from too many partial pulls from the shins/below knees, and it to this day doesn’t like pulling from there.

Edit: Why are you making 90-100 pound jumps between your last warm up set, and your work set that you can barely get for a single without lifting touch and go?

1056

[quote]Destrength wrote:
Why are you making 90-100 pound jumps between your last warm up set, and your work set that you can barely get for a single without lifting touch and go? [/quote]
I was thinking the same thing.

1057

[quote]Ecchastang wrote:

[quote]Destrength wrote:
Why are you making 90-100 pound jumps between your last warm up set, and your work set that you can barely get for a single without lifting touch and go? [/quote]
I was thinking the same thing. [/quote]
Short answer is, I literally just forgot to add in another warmup set as my work weights went up.

Back before when I was doing ramping based programs (CT’s stuff), I did warmup sets up to about 80% of what my work weight was going to be. Start with a low weight and higher reps to get blood pumped in there and everything warm, and then acclimate to the weight.

Anything more than a rep or two above 80% usually decreased my top set, so I just stuck to that rule.

But I was weaker then, the jumps were smaller, and I was working mostly with doubles and triples. So maybe I need to revise that.

Suggestions?

(Given what I did yesterday, what I would have done is add a rep or two at 315 before I attempted the 375, but that’s it.)

1058

[quote]Destrength wrote:

[quote]LoRez wrote:
I’m just stabbing in the dark on this though. I do know that my hips aren’t working as they should, and I know my low back/SI joints aren’t feeling as they should, but I’m not sure how to remedy it.[/quote]
I recommend getting this sorted out as soon as possible. I fucked my SI joint/lower back up from too many partial pulls from the shins/below knees, and it to this day doesn’t like pulling from there. [/quote]
Here’s what I’m thinking.

Regarding the actual training:
The 375 could have been pulled, but since I already hit a PR with 365 the day before, everything could use some time to recover/adapt. So, resetting the cycle seemed like the right call for that. Cycling to a new PR and then resetting is perfectly reasonable. That’s roughly a week before hitting 85%ish (of 5RM) again.

Regarding everything else mobility/physio-wise:
I’m self-diagnosing with Posterior Pelvic Tilt. Basically, that my back is naturally more “rounded” than “arched”.

What this means from a rehab standpoint is, release and stretch hamstrings, glutes, calves and abs; strengthen low back and psoas. The exact opposite of fixing APT.

What I know, and am not speculating, is that when I roll my glutes and calves, there’s plenty of actual trigger point pain. I’ve worked out some knots in my piriformis and glute medius (I think), which helped with relieving the SI pain before. I don’t have that kind of pain now, but I’m still wary.

I also know that my posture when seating is fairly reclined, with my low back stretched out rather than arched. I’m working on this too.

So that’s sort of the direction I’m going.

I’m still trying to find a good sports-medicine chiropractic and rehab clinic after I moved. The people I worked with before were great, and had the experience and reputation to back them. I haven’t found that here (yet), so I’m trying to understand this myself.

1059

[quote]LoRez wrote:

[quote]Ecchastang wrote:

[quote]Destrength wrote:
Why are you making 90-100 pound jumps between your last warm up set, and your work set that you can barely get for a single without lifting touch and go? [/quote]
I was thinking the same thing. [/quote]
Short answer is, I literally just forgot to add in another warmup set as my work weights went up.

Back before when I was doing ramping based programs (CT’s stuff), I did warmup sets up to about 80% of what my work weight was going to be. Start with a low weight and higher reps to get blood pumped in there and everything warm, and then acclimate to the weight.

Anything more than a rep or two above 80% usually decreased my top set, so I just stuck to that rule.

But I was weaker then, the jumps were smaller, and I was working mostly with doubles and triples. So maybe I need to revise that.

Suggestions?

(Given what I did yesterday, what I would have done is add a rep or two at 315 before I attempted the 375, but that’s it.)[/quote]

My general advice for warming up to anything is to work in 25’s and plates starting at the bar and start at high reps and work down to singles to the top set… so say you’re warming up for a 405 squat:

45x12,5,5,3
95x8,5
135x5 or 3
185x3 or 1 (depends on how warm you are
225x1
275x1
315x1
365x1
405x top set

you have to use common sense though so when your top set is inbetween what 25’s and 45’s gets to so like with your 375:

45x12
95x8
135x5
185x3
225x1
275x1
325x1
375x top set

sort of splitting the difference if you get what I’m saying

1060

What happened that got you in such a broken state? Car accident?