HAPPY HOLIDAYS to you and yours!!!
Christmas extra
warmup GHRx10x2
KB front squat 53sx10
then sled drag 106lbsx4 tripsx100 yards.
time to eat again…
Merry Christmas Jack!
I hope that you are feeling better today…
Hope Santa brought you all that you were hoping for.
Malinda
12-27 RE BP
close grip BP 135x7, 225x5, 275x3, 315x3
4 boards close grip 365x4, 315x5, 365x5, 315x5, 365x6
tricep pushdown 85/110/125x8
hammer seated row 225x25, 275x25
mobility
DE squat
mobility
oly squat low bar 155x7, 245x5, 335x3
12" box squat 245x3, 335x3, add choked greens, single denim briefs, loose belt 335x3x3, 385x3x2 sets speed slowed a bit on second 385 set
squat stance GM 245x5, 295x5
farmers walk 95s around gym
adductor machine 120x30, 130x30x2
hip and ab OK…
i am walking a fine line here, because i think i am more than a bit jacked up in my hips and low back. i suspect arthritis in my left hip and scar tissue in my abs from an appendectomy a few years ago where they had to make a huge incision when they couldn’t find the little devil.
Anyway i want to still make a run at the total as rehab is not something i have time for as we are moving this summer and it will be time to start the transition to a new phase in life.
So i am a mobility practicing, foam rolling, extra workout prehabbing, Yoga for regular guys, squat and DL only once a week PLer for now.
Either i succeed or i fail, but this is the time to do it as the clock is running out.
Today was a workout that gave me a lot more hope than i had last week.
As an old friend likes to say, “The sun don’t shine on the same dog’s ass every day.”
i just need a little sun here and there and then one big sunny saturday then welcome to bench only land.
Happy New year!
12/31 ME BP
really dragging today, warmups horrible
mobility
BP 135x7x3, 225x5x2, 275x3, 315x6 highlight of workout
3 board meet 405x1 stopped set it was so ugly
4 board meet 405x5x3 sets
gym closed tommorow so
dl 245x3, 335x3, 405x3x2 sets
lat OK as long as i keep bar in close and keep upper body relaxed.
Happy New Year Jack!
Malinda
Happy New Year Jack!
Malinda
1/1/08 lagniappe
warmup:take down outside decorations and stow them in attic
then: GHRx10,+12x10
KB row 53x20L+20R, 88x20L+20R
farmers walks w/88s
sled drag 143 lbs forward 4 trips(75 yards), backward 2 trips
Jack,
HAPPY, HEALTHY, & as WEALTHY as possible NEW YEAR!!!
I hate to be a bother/pain-in-the-ass but I need your advice once again. The USAPL NJ States originally scheduled for the end of Jan have been postponed/cancelled. I decided to re-test my Raw 1RM and in spite of being warm and the weights 'feeling lighter than normal,'I sustained a partial pec tear. I’m not sure as to the extent/location but there is a tear of some grade there.
It happened on the eccentric portion of my lift and I still thought I could complete the lift but sane part of my brain won over the insane part. I had done(every rep with a slight pause)…
45x10x2; 135x8; 185x5; 225x3; 275x1; 300x1; 320x1; and missed 330 due to the injury. Rumor has it the contest will be in late Feb. What can I do to try and salvage all my training; if anything? I’m sure I can still squat and DL; is it prudent to try and BP? What pearls can you offer me?
I am willing to try anything if you think there might be some merit to it. My personal feeling is that the tear is minor/moderate and that I will heal up OK w/o surgery; just not sure of the time frame. What do you think? Any and all suggestions will be greatly appreciated/welcomed.
Art
ice and NSAIDS for now. get an ART practicioner to work on it. Monitor the bruising, it can tell you a lot about how bad the tear might be. What caused this is a big thing i owuld want to know! Start some self massage and genetle stretching after aday or two or ice and rest. In about a week, if it is minor, the recipe is dumbell floor press for reps, 3 sets of 20-25 starting light and working from there.
If it is minor you can let it heal, if it is worse see a doc and maybe a surgeon. next few days will let you know a lot.
Sorry, man!!!
jack
1/3 DE BP
mobility
BP 135x7x2, 225x3x2 sets 2 grips
add connected green bands 225x3x8 sets 2 grips, close grip 275x3x3, 225x8x2
green band rear deltsx35x2
1/4 de squat
mobility
12" box squat 135x3, 245x3, 335x3 add loose belt, denim briefs, and double choked blues
335x3x4 sets, 386x5x3 fast
GM 245x5, 315x5
adductor machine 130x30x4 sets
farmers walks 100s around gym
Busy next week so hope to get two workouts in overseas and hope rest helps too.
1/7 supposed to be combined ME BP and DL but
a bit jet lagged from flying halfway around world this weekend, so decided to go easier than planned, but it felt stronger than i ever thought it might.
mobility
BP 135x7, 225x7, 275x7, 315x7
speed bp 2 grips close and meet
225+1 chainx3x2
225+2 chainsx3x2
225+3 chainsx3x2
225+4 chainsx3x2
close grip
225+5 chainsx3 about all i had
DL 135x3, 225x3, 315x3, 405x3, 455x3
db row 120x10+10, 135x10+10
tricep pushdown 3 sets of 8 climbinb up to stack
pulls to face 3 sets of 12 climbing to stack
gym on base is pretty impressive with chains and up to 150lb dumbells. Still, the 8 sided rubber plates made DLing a bit tricky and benches have warnings that say no moe than 500lbs or risk severe injury or death. busy next couple days so hope to hit gym next on friday.
Nice workout on 01/07!!!
Have been doing the DB Floor Presses & am starting to feel better & my confidence is returning, Thanks to you! I am up to 15 pounds and my Tri’s are burning at the end of the 3 sets. At what point, in your opinion, can I go back to regular BPing?
Is it by the amt of weight used in the DB Floor Presses, or, when I “feel” ready? I’d rather err on the side of conservatism on this one…what do you think?
Art,
i would give it at least 2 weeks post injury, and then start off slow. you can do these light floor presses 5 days a week. You have to play it by feel but when i tweaked my pec i waited until about 80% of my normal 20+ rep floor press was achieved. (when i got to 80lbs i was happy, 100+ is what i use on backoff weeks)
The db floor press is a staple of my back off weeks since i think it is keyp to pec injury recovery and avoidance.
BTW, i do not agree with the poster who told you to use cambered bar. Folks over 30 do not need to work extra rom.
jack
As always, I really appreciate your honest input Jack.
I will plod along slowly as suggested, THANKS
1/11 Good, Bad, and Ugly
Good
Got some sleep finally
BP 135x7, 225x5x2, 315x3, loose 52 F6 on 405x3,7(PR!),5,5
tri ext stackx8x2
Bad
Squat 135x3, 225x3, 315x3, 365x3 left low back tightened up fast on 365 so stopped squatting.
Ugly
DB row 100x10+10, 150x10+10x2 PR but grip slipping after first right hand set.
Next week is ez week so when i get home hopefully chiro, massage, or doc can figure out what is going on in my left hip/low back.
1/16 ez week
pistol right leg onlyx7, +25x7, +53x7
KB arm bars w/53 x2
KB floor press 88sx19
chinx7x2 sets
1/21
http://www.elitefts.com/documents/spud_speaks2.htm
i have been working around some injuries mentally and physically for awhile now. Last spring at a meet in Mississippi i stepped out of a slightly uneven squat rack with 728 lbs on my back. i felt something tear/burn in my left low back. i reracked it. i had been having IT band issues before that. i let it heal and dropped a weight class and squatted 675 with a close miss at 700, but my deadlift had nothing and i only made an opener of 560. i laid off sqautting and pulled 600 on a second at a push pull a few months ago with no discomfort. i have tweaked my low back, lat, and abs several more times. i have been screwing around with this ab/back/hip issue for too long.
While i am very motivated to put together an Elite total by just doing close to my PRs in one meet(722-580-623), reading spuds recounting of his last year congealed what i have been avoiding but have known for a while, namely that i need a break from squatting and maybe even deadlifting heavy for a period of time or suffer a career ending injury and possible permanent injury.
This is not easy, as i am very used to making happen what i set out to do. Still, having been to the well a few times in my lifting and life experiences, there is a difference between a well and a precipice. Time to pull back while i still can make that choice or it will be made for me. Like spud, i have been having lots of warnings to pull back and i am listening, although i don’t like it. i will let this heal and adress some mobility and other areas of weakness while i also take care of some large and important family and job issues concurrently. i am in the process of moving, selling and buying houses, and starting a new job with some other job related training also involved.
So my plan is to do one or two bench only meets this spring. This is a good chance to hit 600 without squatter’s shoulders being an issue.
This has not been an easy decision but now that it is made i am comfortable with it.
When i am good to go again full speed, then i will finish this quest for Elite.
Sun Tzu-He who knows when he can fight and when he cannot, will be victorious.
Speed BP in my garage gym
BP 135x7, 225x3x2
add choked green bands
225x3x8 2 grips
close grip w/ bands 225x5x5
chins x7x4 sets