[quote]novaeer wrote:
Modi wrote:
I think the fundraiser was a big success. I also think I am ready to re-retire my running shoes.
After the beating they took, I think your running shoes beat you to the punch and already put in for retirement, haha.[/quote]
Damn. They only have about 8 miles on them. Maybe I can still mow the lawn in them?
10/29/09 - DL Stuff
A) Deadlift
135x6
225x5
315x3
405x1
495x3
B) RDL’s
315x5
365x5
405x5
C) Shrugs (double overhand)
365x8,7,6
D1) Shrugs (straps)
405x20x3
D2) GHR’s
12x3 (PR +2 reps)
D3) COC Gripper (R/L)
T - 10/20sec,10/20sec
#1 - 6+4,0+10
T - 10/30sec,10/30sec
E) All that adductor rehab stuff
F) Abs on GHR w/Green Band
12x3
My Deadlift is in the shitter. Not sure if it’s because I have pulled from the floor too many weeks in a row, or if it’s because I haven’t been Squatting and something (glutes?) are getting weak. I’m going to switch to Elevated Deads for a couple of weeks and then come back to 495 for 3 triples.
My left hand used to be as weak as a 5 year old girl. After 3 or 4 weeks of dedicated training, it is certainly as strong as a 4 year old boy now. Great progress. Another few years of work and I should be close to the 1st grade level.
I don’t want to jinx myself, so all I’m going to say is that I think the adductor rehab is going well.
That is my max Deadlift I just did today. I was wondering what I could work on as far as form
[quote]ALKoHoLiK wrote:
That is my max Deadlift I just did today. I was wondering what I could work on as far as form[/quote]
Congrats on the PR. I’d say put more weight on the bar. You pretty much smoked that lift.
Your low back looks a little rounded once the lift starts, so you could work on keeping it a little more neutral. But otherwise it looked like a good lift. Your finishing speed is great (i.e. you lock out quickly), so if you wanted to bring up your numbers, you might want to look at training the lower half of the DL. I would work on some Deficit DL’s or some Halting DL’s.
Also, if I had to nitpick, I would say be careful when you finish the DL that you don’t rebend the knees at all, as you might get called for this in a competition. And you don’t have to put the weight down so gently, it only needs to be a controlled decent.
Oh, and don’t count your plates when you are done. I trust your numbers. If someone needs you to prove how much weight you lifted, then their opinion doesn’t count. Unless you have money on it.
So take a week off from DL’ing and then go for something like 430 or 435. If you miss, my guess is it will be at or below your knees. If you don’t want to go for another max, then I would add in those exercises I listed, if you aren’t already doing them.
I appreciate it.
I’ve just recently took a look at my videos and see that I am slow off the ground. I use to do touch n go but just last week did I start adding in deficit pulls and actually starting from a dead stop on every rep.
The reason I counted the plates was for a competition on Sherdog.com for Sherdogs Strongest and I know that my camera is dark when taking videos so I just pointed out the weights.
I will work on my knees as I didn’t know that and I appreciate you taking a look at my lifts. I will have more
I had my third PT session yesterday. I really feel like he’s starting to get in there deep and break some shit up. I am basically pain free for the remainder of the day, and in general it takes a little more effort to recreate the pain.
We added in some Single Leg Squats yesterday (just 2 sets of 5) to a standard height weight bench. I began to feel them on the second set. Also added some kneeling adductor stretches.
Mentally, I am so ready to Squat it’s killing me. Physically, I know I still have a little ways to go. On the right track though…
10/31/09 - Bench Accessory Day
A) Seated Shoulder Press
barx12
95x6
165x10x5
B) Incline Press (1 and 1/2’s)
135x5
195x5x3
C) DB Row
120x12x3
D) EZ Curls (grip=W/N/W/N/W)
EZ+90x10x5
Good session today. Everything felt strong. I had good pop with the Shoulder Press and Incline Press despite going up 10lbs on each this week. I thought I might stick with these weights for a couple of weeks, but it looks like I will go up another 10 on each next week.
My left grip is starting to improve. I was able to get all 3 sets of 12 with the 120’s on DB row. They were a little ugly at the end, so I will stick with this weight for another week or so.
The curls felt a little too easy today, so I added in two extra sets. Looks like I may need to up these as well.
So, apparently the secret ingredient to strength training is drinking too much beer and breaking into the Halloween candy the night before lifting. Who knew?
11/02/09 - Stuff
A) GM’s to pin #13
barx12
135x8
225x5
275x3
B) SLDL’s to floor
225x6
315x6x3
C) Abs over GHR
25lbsx10x3
D) Adductor Rehab
I spent about 5 hours doing yardwork yesterday, so the GM’s didn’t go as spectaculary as planned. My back and obliques were toast. I switched to SLDL’s from the floor just to rub salt in the wound. These didn’t feel heavy, just sore as hell.
I’m going to ask quite a few people this so, don’t take that as I am not listening to you if you see this question pop up in other threads. Just want as much information as possible.
You’ve done comps right? If you have, how often do you work on pause bench? I say this because, I know I’m weak off my chest when it comes to bench. How often would you work on Pause bench if you’re wanting to compete. Would you ever do touch n go in training? How much of a strength lose did you experience when you worked with Pause bench from touch n go?
Thanks
[quote]ALKoHoLiK wrote:
I’m going to ask quite a few people this so, don’t take that as I am not listening to you if you see this question pop up in other threads. Just want as much information as possible.
You’ve done comps right? If you have, how often do you work on pause bench? I say this because, I know I’m weak off my chest when it comes to bench. How often would you work on Pause bench if you’re wanting to compete. Would you ever do touch n go in training? How much of a strength lose did you experience when you worked with Pause bench from touch n go?
Thanks[/quote]
Yes, I’ve done a half dozen comps or so. I use a lot of paused benching in my program. Even if I’m doing reps, I will pause the first rep, and then touch and go the rest. If I’m doing more than 6 reps, I will always t&g the reps except the first one. 5 reps and under depends on what I’m trying to accomplish.
I usually lose around 20lbs with my paused bench (on a 380 bench) for what it’s worth.
If you are weak off your chest, then I think you should definitely be working on the paused reps.
My reps never go higher than 5. So would you recommend me pause on just the first? Or all of them?
Now should all my reps be pause… I was thinking about doing the first two of every set, then doing a touch n go.
Thoughts?
11/04/09 - Bench
A) Bench
…225x3
275x1
315x5x5
B) 3 Grip Bench Press (Narrow/Medium/Wide) w/90 sec between boards
0 board x 225 x 5,5,3
1 board x 225 x 4,4,2
2 board x 225 x 4,4,2
3 board x 225 x 4,4,3
4 board x 225 x 4,4,4
5 board x 225 x 4,4,4
C) Lat Pulldown
110x6
170x10,10,10,10,8
D) Adductor Rehab
Bench felt a lot better than last week. I think I did 315x4,3,3,3,3 last week. I felt weak and slow. This week went much better. The last rep of each of the last two sets was a little ugly, but I was happy to get all 5 sets of 5. I will bump this to 325 next week and see what happens.
I just felt like getting some extra chest work in today. Originally I was going to do 3 straight sets of close grip press, but on the 5th rep I decided it would be a good idea to get 5 narrow, 5 medium and 5 wide (didn’t happen). Once I realized this wasn’t going to work, I decided to go through my boards from a 1 board up to a 5 board with about 90 seconds between boards. After the 6th set of this shit, I was toast.
Lat pulldowns are coming along well. I got 4 sets of 10 at 170 and then couldn’t quite finish the last set of 10. I couldn’t quite get the last two reps below my chin, so I counted it as a set of 8. I’ll stick with this weight next week and see if I can finish all 5 sets of 10.
My regular PT was out yesterday, so I had a fill in. Man he tore the shit out of my adductor. Some serious deep tissue stuff going on there, but I think we made some progress.
11/05/09 - DL Stuff
A) Reverse Band DL w/Blue Band
315x6
405x5
495x3
585x2
675x1
725x1
B) Shrugs (double overhand)
365x10,8,9
C1) Shrugs (straps)
455x20,20,15
C2) GHR w/10lb plate
10x3
C3) COC Gripper (right reps/hold, left reps/hold)
T - 10/20s,10/20s
#1 - 10/20s,3+7/20s
T- 30/30s,17/30s
D) Adductor rehab
I decided to do some Reverse Band DL’s today so I could pretend I was moving some decent weight. The bands took off about 125lbs at the top and 205lbs at the bottom. I really thought I would be able to move more weight than this, considering the last set was the equivalent of locking out 600lbs…This is probably an indication that it’s time to take a week off from DL’ing.
The good news is that my traps are growing and my grip is getting better with all of the Shrugs and gripper work.
That’s all I got.
BW - 262.0lbs
11/07/09 - Bench Accessory
A) Seated Shoulder Press
barx10
95x8
135x6
195x10,10,10,9,8
B) Incline Bench (1 and 1/2’s)
155x3
205x5x3
C) DB Rows
125x12,12, left-11/right-12
D1) EZ Curls (W,N,W,N)
EZ+100x10x4
D2) Lateral Delt Raise (miniband)
10x4
[i]E) Rehab (both legs)
E1) Spiderman Stretch
15secx3
E2) Hip Flexor Stretch (arms overhead)
15secx3
E3) Kneeling Adductor Stretch
15secx3
E4) Hamstring/Adductor Stretch
15sec/15secx3
E5) Piriformis Stretch
15secx3
E6) Foam Roll Adductor
10x3
E7) Foam Roll Piriformis
10x3[/i]
I’m still happy with how my Bench Accessory day is progressing. In the past I have tended to ignore my Shoulder Press and Incline Press because I haven’t been particulary good at them, and wasn’t convinced that they were helping my Flat Bench as much as they were hurting my shoulder (old case of tendinitis from being a thrower). Now, if nothing else, I just want the increased muscle mass, but deep down I know I needed to bring these numbers up if I ever want to get up over a 400lb Bench.
I don’t write down my full adductor rehab, because it doesn’t change much from day to day, but I have been doing it every day of the week, with only one missed day since I started. I think the biggest mistake people make is seeing a PT once or twice a week, and thinking that they can get away without doing their homework.
PT is going well for the Adductor. I had another appointment on Friday, and it felt great for the rest of the day. In general it is taking more effort to recreate the pain (i.e. I have to go further through a stretch to elicit pain). I think I am going to add in some light Squats on Monday as long as they are pain free, and probably do these to a high box so I don’t strain the adductor in the process. Hopefully my insurance will allow me to continue, because I am by no means “fixed”, but I finally feel like we are starting to make some good progress.
Glad to see the rehab is going well Modi! Hope you are back to full power soon.
Hey Modi, just givin you a heads up that there’s an unsanctioned push/pull on January 19th at Albany strength.
Keep trainin hard!
[quote]mrodock wrote:
Glad to see the rehab is going well Modi! Hope you are back to full power soon.[/quote]
Thanks mrodock.
[quote]BlackLabel wrote:
Hey Modi, just givin you a heads up that there’s an unsanctioned push/pull on January 19th at Albany strength.
Keep trainin hard![/quote]
That’s good to know. That might be a good prep meet for the Arnolds. I’ll think about it when it gets a little closer.
11/09/09 - Squat Day
A) Adductor Rehab
B) 20" Box Squat
barx10x2
135x5x2
225x5x2
275x5x2
315x5x2
C) Abs on GHR w/Green Band
10x3
D) 45 Degree Hypers w/DB’s
75x8x4
I finally got to Squat today. I did these to a 20" Box so there would be no strain on my adductors. I just worked up to 315 for a couple of sets of 5, but was able to do it all pain free. I’ll probably go up to 365 next week and see how it feels. I’m just going to ease into Squatting again. I think once I get to 405 or 455, I will start dropping the Box height and see how it feels. One day at a time.