Deadlifts felt like I was on the brink of injuring myself again… it’s so strange. 3 little inches of height from the plates back at college and 305 suddenly becomes dangerous for me. Subsitute will either be Sumos or Mid shin Rack Pulls. At this point, it doesn’t matter terribly much as long as I’m healthy going into LDAC.
Deadlifts felt like I was on the brink of injuring myself again… it’s so strange. 3 little inches of height from the plates back at college and 305 suddenly becomes dangerous for me. Subsitute will either be Sumos or Mid shin Rack Pulls. At this point, it doesn’t matter terribly much as long as I’m healthy going into LDAC.[/quote]
I hope you get this figured out man, feeling like you are going to hurt yourself and not knowing why is never cool bro…
Thanks a lot for dropping by and the encouraging words Alpha. I’ve read McGill’s work in and out, seen a number of professionals and still have no idea what’s going on. At this point, doing my mobility/stability and getting as strong as possible on weighted ab work is the best I can do. Going to give pulling semi-sumo a shot as well.
Saturday 22MAY10
Flat Bench
170x5
180x5
190x6 easy
Close Grip w/Chains (30 lbs?)
135x12
HS High Row
5x10 ramp to 100
Ring Push-up
5x10xBW
Got cut a little short today unfortunately, didn’t realize that the gym closed at 12 on Saturdays. Went light on Bench since I couldn’t set up in the power rack today but I got to push the assistance a little bit.
Chain set-up was 20 feet of 3/8 chain with two feet of 3/16 as feeder. Came out to around 30 lbs overall- lighter than I would have liked for paying $80 for the whole deal but I can always buy more chains.
Regular run, felt pretty horrible but I usually do around this time of year as I’m adjusting to the heat. In the immortal words of SiberianBear “Don’t be a little bitch about it!”
Alright, as for Lost… goddamn it. I was expecting a lot more for my six seasons of loyalty. Yea, I know some people are going to say “but IronAbrams, it’s all about preserving the mystique of the series!” And all I have to say to that is “Really dude? How much of the Kool Aid did you drink because I can hear you drowning in it from here”
These really fry your grip something nasty- I definitely agree with Smitty that high rep exercises are superior to isometric holds for grip strength and endurance.
Spassov Squat
BWx12 each leg
25x10
30x10
Going to give Sumo a shot for a couple weeks, not going to get any massive strength built before LDAC besides. It’s not a stance I’m terribly strong with but I prefer it to pain coming back.
Going camping this weekend up in Watkins Glen so Saturday’s training will be at one of the gym’s in town. Love checking out new gyms as long as they’re absent of lunk alarms.
Keeper! Did these right out of the uprights in the half rack, much preferable to setting up the full power rack for them.
Pretty much said fuck it today and did 30 min recovery cardio. Changed my mind again, I think mid-shin Rack Pulls are the most effective alternative I have at home to pulling from the floor. It’s just one long experiment to find what assistance work best works my weakness from the floor without aggravating my archenemy.
[PM]
Ab Wheel
Rolling Thunder Cable Row
Neck Harness
Ran across this today, made for an interesting read. I remember Muscle & Fiction running an article last year with an entire Tabata workout, bicep curls included.
Thanks man, I trust that power rack way more than anyone in this gym- I know you know the feeling! Hope the bench feels better for ya.
Monday 14JUN10
W/U
Cossack Squat
BWx12
20x12
30x12
Squat
185x5
215x5
245x8
Hack Squat
whatever
Pallof Press
50x10s
60x10s
70x10s
Squat felt pretty bad today but I’ll chalk it up to doing my single leg work as part of my warmup rather than after my other accessories. I like doing it this way because I’m much less likely to skip it, but I’m not sure how fast I’ll adapt to the workload.
120x10 isn’t a bad set but my set-up was sloppy and my breathing wasn’t controlled. If I can fix those errors for next time I’ll be golden.
I’m growing to like this mostly bodyweight assistance a lot. The ring dips kick my ass every time, and I lowered the rings and got a higher box to set my feet on this time around so I was on a decline for the push-ups. These seem to be good assistance for the bottom end of my bench and for once I’m actually getting some pec DOMS instead of my delts taking it all on.
For whatever reason rack pulls seem to be rougher on my grip than pulls from the floor, had to switch my grip every couple reps and it made a pretty easy set a lot more unpleasant. And then of course for Snatch Grip pulls I pick the only bar in the entire gym with non-existent knurling…
One week until LDAC- makes me excited and nauseous at the same time
Saturday 19JUN10
Bench
150x5
175x5
200x8
Seated Row
120x10
135x3x10
150x8
Incline DB
55x8
70x8
Flat DB
75x8
80x8
Rope Pushdown
Rear Delt Flye
Seated DB Curl
Of course I’m PRing on all kinds of pressing right before I’m headed into the woods with no weights for a month LOL. In all seriousness I don’t think it’s going to affect me very much. It’ll be the longest break I’ve taken to date in 5 years of training. Right after camp will be my first determined attempt to move up in weight.
I’ve stayed around 175-185 lbs these last 3 years while struggling with my running. I feel like I’ll be a lot better suited at 200-210 especially now that my running form isn’t so jacked up.
Like I said, excited but nauseous. I don’t want to know what I’m going to feel like Friday night…
Alright, since I’m going to be gone for a month I figured I’d throw out some reading material in the form of every blog I follow by RSS. Overkill? Definitely, but I feel like time wasted this way is actually productive.
The man himself, drops knowledge bombs with every other sentence.
Eric’s right hand man at Cressey Performance and a great blogger in his own right. Love the Traci Anderson hate.
I didn’t think it was possible for anyone to spend as much of their time reading about training as me, then I found Bret’s blog. Days upon days of reading material.
Very innovative trainer out of Baltimore MD. Does a lot of work bridging the gap between training and physical therapy.
One of the more famous writers for T-Nation and he grew up in my aunt’s town in Montana. Was generous enough to use a couple of my pictures from the 2008 Arnold in his writeup for the event as well.
