Never Strong Enough.............

Training Training Logs
741

Bench training:

Bench:bar10,1355,1355,1855,2255,2255

Close grip bench:1355,1355,185*5

Tried out a different version of band flys for a set and didn’t like it.

Tate presses:4010,6010,70*6

Overhead rope extensions:815,815,8*15

Stairmill for 10 minutes at 34 steps per min, outer quads burned like a mofo the entire time

Some dislocates, pullaparts and foam rolling.

done, elbow seems to feel somewhat better but is relatively weak so some parts definitely feel strained during workout. But if it continues to feel better over the next few weeks i will start another bench cycle to see if i can get over 350.

742

Deadlift accessory training:

Romanion deads:13510,13510,2255,2255

Yoke bar goodmorning:bar10,13510,135*10 Not sure how much bar weighs so just adding a plate and barbell.

Close grip pulldowns:1/2stack10,little more than 1/2stack10,3/4stack*10

Fat grip db rows:5510,755,755 no fat grips7520

Some lower back traction with bands, some softball prodding and pvc pipe rolling.

Done, did everything beltless and strapless. The goodmornings were surprisingly tough, and lower back was smoked.

743

Shoulder and accessory training:

Warmed up with some band pressing and pullaparts

Fat bar bench:bar10,13510,185*10 Just trying to get some more repetitions with benching.

Fat bar clean and press:1355,1355,135*5 This was clean then press 5 times. This was done almost exactly like an axle clean and press. The hardest thing was getting the was underhanded to the pressing position. Definitely tougher than it looks.

Giant set:

Face pulls:4015,4015,4015,4015

Ez bar cable curls:6015,6015,7015,7015

Rope extensions:4015,4015,4015,4015

A bunch of pullaparts with the monsters and the reds, some lower back traction and some pvc pipe rolling.

done, the fat bar clean and presses were challenging and fun. I will have to see about doing them more often. Time to recover for squats on sunday. Goal 525 for a couple of doubles and a single with 545 with just the reds.

744

Squat training:

Squats:13510,1355,2253,3151,4051,4551,4951,5252,5252, heavy walkout 5851 Squats went okay, i wasn’t as focused as i should’ve been. Got the reps, even though they were definitely harder this week. Depth wasn’t perfect, but all but the last rep on second set were just about right. Still needs improvement nontheless.

Front squat holds:31530secs,40510secs,4555-10secs couldn’t breath, much less think so not sure exactly how long on this one, 31520ish secs

Weighted planks:bw30secs,bw+5030secs,bw+105*30secs took weight off and held another 30secs

Superset:

A leg press: 40015,40015,400*15

B Hs leg curls:9015,9015,90*15

Foamrolled stretched and etc for 20 minutes

Done, i had alot of trouble with core today. Seemed weak, so i am going to increase core work leading into the final weeks of the program. Decided not to do a RB set, as i want to make sure i don’t fail any weights if i can help it. So i will do a heavy walkout for the next few weeks for the overload type set. I will focus more next week for the 545 as well. Note, nosetork sucks. Seems it’s really weak compared to ammonia tabs or i just got a dud.

745

Quick recovery/conditioning workout:

Superset:

A kettlebell swings:3515,3515,5215,7015

B Tire hitting:(small sledge hammer10,10) alternating lead hand, (keg slams10),keg slams10,single arm sledge hammer5,*5, then 10 to finish.

20-30minutes of pvc pipe rolling, stretching, some lower back traction and softball tissue smashing.

Done, lower back is sore today and with it came that lovely lower back pump that makes it hard to do shit. Bench tomorrow, and tendonitis showed up doing the keg slams thats why i switched, so we’ll see how benching goes tomorrow.

746

Bench training:Decided i’m going do all the little things that i can to help my elbow tendonitis crap out.

Warmups included massaging my forearm and biceps till red and warm. Then did both reverse wrist curls and regular wrist curls for a couple of sets to get blood in there. Then some more massaging and started out light and really hammered home form.

Bench:bar10,9510,1355,1855,2255,2753,3151(forgot to put the slanger on),no rest put slanger on 3153 Went pretty good despite my lack of fresh oxygen to my brain moment. Felt heavy, but haven’t benched heavy in months.

Floor press:9510,13510(from here on out started pausing everything, but last rep for all but last set was for a long pause<5secs),1855,2255,275*2(each were paused for 5secs, was only going to do 1 but it was so easy i did another.

Rope extensions:610,810,10*6 Just tried to use a little more weight than normal, reminded me why i don’t use alot of weight for these.

Finished up with 3 rounds of pullaparts, band flys and band single arm pushdowns. doubled up the bands for the pullaparts then single band for a few sets, did about 10-12 reps for every set.

done, got in alot of benching and felt pretty decent, so just going to focus on prehab stuff, and make sure i ice my elbow after every bench session and i will start the coan stuff for bench and deads after i’m done with the squat stuff. I’ve been thinking about how i want to do my accessory work, and i will probably switch some things around and deadlift day will not have straight back work, i might put that in on monday instead of conditioning stuff and do deadlift assessories and just pull, do hamstring work, work on weaknesses and core work.

747

What’s good man? I just found your log and saw that you’re dealing with some tendonitis. I wrote a lengthy post on how I’ve been rehabbing mine and they’ve never felt better. Check it out. It’ll definitely help you out a lot.

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/training_triceps_without_heavy_weight?id=5288275&pageNo=0

748

[quote]yvanehtnioj wrote:
What’s good man? I just found your log and saw that you’re dealing with some tendonitis. I wrote a lengthy post on how I’ve been rehabbing mine and they’ve never felt better. Check it out. It’ll definitely help you out a lot.

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/training_triceps_without_heavy_weight?id=5288275&pageNo=0[/quote]

Thanks Dude, i really appreciate the link and all the info that you have posted there. Somehow i missed it. I remember you posting a video a couple of years ago, and i’ve used the tips from that vid from time to time.

I definitely have to get on the voodoo bands, seems like a really cool tool that i’ve seen kelly using. He definitely has some really good ideas on rehab and keeping things healthy.

749

Light squat/accessory training for posterior chain:

Yoke bar squats:13510,1355,2255,2255 Just estimating bar at 45.

Stiffleg deads standing on bench:bar10,13510,135*10 Lower back pump showed up again. Haven’t done these in a long time, quickly remembered how dangerous but fun it is to do standing on the bench.

So i am going to try some different things out and see if i can troubleshoot what might be causing these overwhelming back pumps. I think i have a few imbalances/weaknesses in my core,glutes and hamstring tie in. I think i might have some tightness in my hips and posterior chain that could be it as well. I have no real pain or obvious weaknesses, but it seems to happen more when fatiqued and when my lower back is sore.

So tried some glute kickbacks with bands. But will try to use pullthroughs instead and try doing barbell glute extensions or whatever they’re called.

Pulldowns 3*10

Some blast strap holds and rows for a few sets each.

done, i’ve got to find out what is causing my the lower back pumps and discomfort because it seems to be fine on squat day, but is not fine on back training day in particular.

750

[quote]Heracles_rocks wrote:

[quote]yvanehtnioj wrote:
What’s good man? I just found your log and saw that you’re dealing with some tendonitis. I wrote a lengthy post on how I’ve been rehabbing mine and they’ve never felt better. Check it out. It’ll definitely help you out a lot.

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/training_triceps_without_heavy_weight?id=5288275&pageNo=0[/quote]

Thanks Dude, i really appreciate the link and all the info that you have posted there. Somehow i missed it. I remember you posting a video a couple of years ago, and i’ve used the tips from that vid from time to time.

I definitely have to get on the voodoo bands, seems like a really cool tool that i’ve seen kelly using. He definitely has some really good ideas on rehab and keeping things healthy.[/quote]

You’re welcome. Good luck with the recovery. Are you planning to compete any time soon? What numbers would you be looking to hit?

751

[quote]yvanehtnioj wrote:

You’re welcome. Good luck with the recovery. Are you planning to compete any time soon? What numbers would you be looking to hit?
[/quote]

I wish i could compete more often, but the closest meets are too far away to be feasable as of now. But there is a push/pull meet in the spring that i did this year and i will more than likely do it again. That is here in town.

As for numbers, i’m not sure exactly where i am. My bench is down from where it was this spring when i did 345 mainly due to the tendonitis. My deadlift is down a little from where it was a year ago, but if i can fix my weaknesses i could be getting close to 550 or more(probably around 500 right now, maybe a little less). As for my squat, i’m not sure where i am exactly. I am peaking my raw squat now, if all goes well i will get 585 in 3 weeks. For my geared squat i know i can definitely hit 600+, haven’t tested this, nor have i gotten to depth.

752

Shoulder training and accessories:

Warmed up with some pullaparts and band presses

Fat bar bench:bar10,13510,185*5 Made sure reps were fast but controlled

Fat bar clean and press:1353,1353,155*3 Cleaned every rep this time. Challenging but kinda fun to do.

Giant set:

A Lying ez bar front raise:4010,4010,60*10

B Lying ez bar cable curls:4010,6010,80*10

C Lying pullaparts:reds doubled10, monsters doubled10,same *10

Superset:

A high pulls:4010,6010,60*10

B Band pushdowns with monster+reds:10,10,10

done, fun workout. Time to recover as much as possible for sunday.

753

Squat training:Forgot my camera so no vids today.

Squats:13510,1355,2253,3152,4051,4951,5451,5451 Felt deep, but probably at or right above parallel, heavy walkout 5851, back hold 67515secs Felt okay today, core was strong enough, but upper back collapsed a little and i twisted a little to one side on a few sets. But didn’t twist on the heaviest sets, so need to straighten that out.

Front squat holds:31520secs,40515secs,405*15secs, was able to breath on these, pretty happy that i’m getting stronger on these.

Weighted planks:had to search a bit for a spotter and even then he didn’t really want to spot so only did one set bw+50*30secs, kinda sucks to not have a good spotter when you need one, but i’ll make another go with these tomorrow if i have time.

Giant set:

A Leg extensions:14510,14510,14510,14510

B Lying leg curls:9010,9010,9010,9010

C Abductions:14515,14515,14515,14515

D Adductions:14515,14515,14515,14515

done, focus was much better today than last week, but have a few things to work on. Weight definitely felt like i had that much on my back but i didn’t have any grinders. So if all goes well, on to 565 next week.

754

Back training:

Barbell rows:13515,underhand 13515,22510,underhand 22510

Lat pulldowns:12510,15010,17510,20010

Hs lat pulldowns:2pps10,2pps10,3pps10,3pps10

Meadows rows:4510,7010,70*10

done, short session, in and out of gym in under 40 minutes

755

Bench training:

Bench:bar10,955,1355,1853 R shoulder was aching so i put the slanger on, 2255,2755 took slanger off, 135*50

Floor press with long pauses:9510,1355,1855,2251,2751,2951(vid) Didn’t pause all the lighter sets, but pause was for around 5 seconds on the last 3 sets.

Done, shoulder was probably a little sore due to a quick warmup because i had to get done in time to go see Batman. That was an extraordinary movie! Wanted to wait and do some heavier sets raw but shoulder wasn’t liking it so i did what i did. I will try to warm up better next time and see if i can get a little more without pain. The floor press doesn’t seem to bother my shoulder as much, and they felt fairly good today, so i went heavier.

756

You should have said to your shoulder, “You WILL bench heavier raw. Then you have my permission to die.”

757

[quote]Heracles_rocks wrote:
Done, shoulder was probably a little sore due to a quick warmup because i had to get done in time to go see Batman. That was an extraordinary movie! [/quote]

This is all I got out of your post…

YEAH BUDDAY.

Loved that shit!

758

Deadlift training:No lower back pump bullshit. Did a little more of a warmup and more mobility stuff. I will keep that up and see if that continues to help.

Deads:1355,1353,2253,2753,2753,3153(rest pause or cluster or whatever), put straps on 3151,2251,135*5(rest pause) I tried to move as fast as possible(why i put straps on for one set, because i am also trying to do double overhand and had to do a few alternated grip on the first rest pause set). Mostly double overhand and entirely beltless.

Makeshift reverse hypers:310 and 110 against bands. I will have to play around with setup to make this work better.

Some foam rolling.

done, best deadlift day i’ve had in awhile due to the lack of back pump shennanigans. I like the setup of doing back accessories on a different day. This will allow me to just deadlift and work on that movement including deadlift varieties.

759

[quote]xjusticex2013x wrote:
You should have said to your shoulder, “You WILL bench heavier raw. Then you have my permission to die.”[/quote]

LOL, good one, I like it! Took me a second, but i got it. First step is bench 400 raw, then i give myself permission to die.

760

[quote]Spock81 wrote:

[quote]Heracles_rocks wrote:
Done, shoulder was probably a little sore due to a quick warmup because i had to get done in time to go see Batman. That was an extraordinary movie! [/quote]

This is all I got out of your post…

YEAH BUDDAY.

Loved that shit![/quote]

Damn straight, it was a simply spectacular. I had to quickly put on my sunglasses when leaving the theatre due to tears of joy. You know, someone might get the wrong impression or something.

I love my movies.