That’s the stretch I do between squatting and benching at meets. It is fabulous.
I also do the piriformis stretch and I disagree about it’s “dangers.” Maybe I haven’t yet injured myself 
I do that stretch plus some for the hip flexors and definitely the hamstrings/quads/calves. I do about 2-3 “sets” of stretching, starting with 30s, then 60s, and up to 90s…per each side.
I start off with maybe 10 min on the elliptical to warmup my body and get some blood flowing. If I am going to do abs in the same session, I will do them before everything else, even the cardio, so I’ll have the most energy for them.
When I get home I do SMR then use an ice pack.
Friday 10/24 - Back and Bis
Today was kind of a shitty day. It started with me sleeping through my alarm, so I only got a few minutes of SMR before having to go to work.
Work has been a pain in the ass. It took me 40 minutes before I could even login to the system, so I was behind for the first few hours.
I didn’t even take lunch until 4:30 today and I felt totally rushed through my workout. By the time I got to Bis, I had nothing in the tank.
Chins: BW+85 x 3,3,3,3,3,3,3,3 - Next week I’m finally going to move up to 90 lbs, but I’m going to hang around at that weight for a while.
Rather than keep trying to increase the amount of weight I can lift, I’m going to try a rep progression instead. I think it would be pretty cool to be able to bust out a set of 6-8 reps with +90 lbs.
BB Row: 275 x 5,5,5,5,5 - Felt really good. My improvement with my RDL strength I think is making these a lot easier to handle.
HS High Row: 280 x 8,8,6 - superset with
Nautilus Pullover: 150 x 10,10, 155 x 6
Mechanical DB Curls: 50 x 8/6/6,6/3/3,6/3/3 - See I was so rushed, I didn’t even realize I went up in weight and couldn’t figure out why I didn’t get as many reps as last week.
EZ Bar Curl: 90 x 6,6,7 - I think I’m done with 21s for a little while. Need to give myself a little break from them.
When I get home I’ll do some SMR and I then I think I’m going to watch First Contact. I have that movie on the brain for some reason.
Referencing back to the first page where Vader talks about Trigger Point Performance Therapies - I know I am a little late to comment, but gee i wish i had known about that site about 3 years ago.
I’ve been using a Foosball to do all my trigger point work. I’ve also figured out which areas to work through trial and error + body awareness. I spent 3 seconds on the website and they had described my back pain perfectly - and how to treat it.
I’m gonna tell people about that site. Good for you Vader - keep up the trigger point stuff, even though it hurts like a mother.
Saturday 10/25 - Shoulders and calves
This morning I did the usual SMR for the glute, calves and shoulders.
Cuban rotations: 30 x 8, 35 x 8, 40 x 8, 45 x 8 - Stealing a page from Doug Adams’ log, I did just the rotation part of a Cuban press. I haven’t done these in a while, which is why I used different weight on every set. I liked these though and I think this is how I’m going to start my shoulder workout from now on.
Flex Leverage Press - 135 x 5, 140 x 5,5,5,5
Seated Laterals/DB Side Row superset: 50 x 8/8,8/8,8/8,8/8
Rear Delt Machine: 135 x 8,8,8,8
Side Raises on slant board: 22.5 x 11,8,8
Decline Reverse Crunches: 22.5 x 6,5,5
Carl’s Calf Raise: 160 x 13,13,12 - I HATE Carl, whoever he is. Once you get about halfway through the set, those 10 second pauses in the bottom position become agonizing.
Tibialis raises: 75 x 13,11,12
Abduction Machine: 110 x 8,8,8
The right shoulder felt great today, so I think all the focus on the SMR for the shoulders this week really paid off. I’ll definitely need to keep that up. Plus, the external rotation work helped as well. I think I’m also going to start supersetting the Flex press with the “no money” drill.
As for the rest of the evening, I’m going to eat up, have a few beers, watch The Incredible Hulk and play some Fable II.
[quote]3rdegreebyrne wrote:
Referencing back to the first page where Vader talks about Trigger Point Performance Therapies - I know I am a little late to comment, but gee i wish i had known about that site about 3 years ago.
I’ve been using a Foosball to do all my trigger point work. I’ve also figured out which areas to work through trial and error + body awareness. I spent 3 seconds on the website and they had described my back pain perfectly - and how to treat it.
I’m gonna tell people about that site. Good for you Vader - keep up the trigger point stuff, even though it hurts like a mother.[/quote]
I just noticed this post. Thanks for stopping by. I totally agree. I really wish I would have focused on SMR and trigger point stuff a few years ago. I really believe that my current issues would have never happened if I had just spent a few short minutes a day working on it.
When you hit those tender spots though, it does hurt like hell!
Oh, I almost forgot. At the end of today’s workout, I experimented with a few really light sets of Front Squats without my shoes on. It definitely felt a lot different, but better. As much as I love my Nike Frees, I think they might have screwed up my squat a bit.
At a minimum I’m going to warm up without my shoes from now on. I’ll probably bring my Chucks and put them on for my heaviest sets.
I’m unfamiliar with the following:
-
Carl’s calf raises
-
“No Money” drills
-
How do you weight/set up the tibialis raises?
For seated calf raises, I’ve been holding the bottom stretch for about 5 seconds, exploding on the concentric portion, holding it at the top for maybe 2 seconds then taking about another 3-5 seconds on the eccentric. I end up talking to God midway through my 3rd set. I’ll do four sets then stretch my calves about 90s each, twice per side. Huge improvement and I do this 3x a week.
By the way, do you find that your trigger points “move” over time? Or that you acquire new trigger points? How do I know when I have found one?
I’m thinking of upgrading from my tennis ball to a racquet ball. I do like my dual tennis balls that are duct taped, though, for rolling up and down my lumbar and SMR’ing the erectors.
[quote]PonceDeLeon wrote:
I’m unfamiliar with the following:
- Carl’s calf raises[/quote]
These are from the The Small Calf Solution article that Tim Henriques wrote about recently. My current calf routine is from that article.
I decided to switch things up since I used to always train my calves as heavy as possible for lots and lots of sets. While my calves were strong, I can’t really say they were much to look at (but they have grown over the years).
Plus, I noticed that higher reps were helping me more as far as getting more feeling back in the foot. I couldn’t train calves heavy anyway due to the lack of feeling. Now that the feeling is almost all back, I should really be able to push myself harder on this routine in the upcoming weeks.
I first heard about them in Doug Adams’ log, but had to check out Tony Gentilcore’s log for a video of them.
Scroll about halfway down.
One of the seated calf raise machines at my gym has a foot pad with a roller on it that you can use from tibialis raises. The machine is made by Optimus. I tried to find a picture of it, but when I do a Google search for “Optimus seated calf raise”, half the hits I get are for Transformers sites.
I also have a DARD that I bought a long time ago and I’ll use that on Thursday when I get home from work. I’ll just do 2-3 sets of 10-20 reps. I pretty much go to failure on these for every set, hence the larger rep range.
If you look at the article, that’s pretty much the basic principle behind the routine. I really had to drop the weight, as I hadn’t focused on holding the bottom and top positions of the calf raise before. On the Carl’s calf raise, it’s recommended you start with less than half of what you normally use for standing calf raises. The first 5-6 reps aren’t bad, but the last half of the set is death!
The only other change I’m going to change is that on day one, he has you doing standing calf raises in the Smith machine. I find that I have to adjust my feet too much during the set because the calf block doesn’t have any grip to it. I’m going to try doing them on the leg press for a few weeks instead.
For me, the trigger points have moved and not so much that I acquire new ones. After working on a particular trigger point for a while, it will get better and not bug me as much, only to feel a newer trigger point nearby.
You’ll know when you’ve found one when you find a really tender spot when rolling the area. I’ll hold that point for a few seconds and then roll back over it a few more times.
You are the man, thank you for typing all of that out. I did actually structure my calf routine based on that exact article.
By the way, I have been looking up portable ultrasound devices and found a couple that are between $80 and $180. My friend is a physical therapist so I will show them to him and, if he gives the ok on quality, I will forward you the links to the devices.
I might pick up a cheap one and see how the ultrasound helps with soreness and tightness if applied a few times a week after training.
Monday 10/27 - Quads and calves:
This morning, I did the typical short SMR routine. Nothing special there.
Then this afternoon’s workout. I started with that new DeFranco mobility routine that I like.
Front Squat: 195 x 3,3,3,3, 205 x 3,3,3,3 - See more details below.
Leg Press: 360 x 2:00 x 34 reps, 360 x 2:00 x 31 reps - Burn, baby, burn!
Reverse Lunge: 95 x 6,6,6 - I didn’t do these off the step this week and while the range of motion was obviously shorter, they felt a lot better overall.
Leg Extension: 120 x 20,20,20
Leg Press Calf Raise: 270 x 17,17,14, back off set 180 x 18 - I followed this up with a 90 second stretch with 180 lbs. This felt a lot better than the Smith machine calf raise, so I’m going to stick with these for a while.
As for the Front Squats, the barefoot/Chuck experiment was a success! I did my first few warmup sets with just my socks and then put my Chucks on for the work sets. They felt better this week from the very first set. My foot didn’t roll around at all nor did my right knee feel weird at any point. Also, I worked on getting full extension with my hips this week and I probably felt the strongest I’ve felt with Front Squats in a while. The first few sets were just flying up. It was too easy. Only the last two sets felt difficult at all as I was getting tired and even then, I probably could have handled another 10 lbs without much issue.
So thanks to everyone for the suggestions. I think this might get me over the hump finally. My hump, my hump…argh that fucking song!
As always, I’m going to do a longer SMR session when I get home.
Two points -
First:
Way to go on the front squats!!! Stability is highly underrated. Maybe someday you’ll squat as much as me! 
Second:
Fuck you for getting that song stuck in my head!!!
Tuesday 10/28 - Chest and tris
Warmed up with Cuban rotations and light band pull aparts.
Incline BB Press: 235 x 3,3,2,2,2,2,2,2
- These didn’t feel that good at all. My shoulder was still bothering me, which I wasn’t expecting since my shoulder felt fine on Saturday when I trained shoulders.
Slight Decline BB Press: 105 x 5, 110 x 5, 115 x 5,5,5 - By slight decline I mean I simply put a 35 lb plate under one end of the bench. The dumbbells didn’t seem to bother my shoulder at all.
Flat DB Fly: 65 x 6,6,6,6 - superset with
DB External Rotation: 15 x 10,9,9
Decline Tri Extension: 105 x 8,8,8,6 - Felt really weak when doing these.
Reverse/Regular Tri Ext (double set): 85 x 6/6,6/4
Overhead/Reverse/Regular Tri Ext: 70 x 8/8/8, 75 x 6/5/4 - I didn’t feel like I was getting enough work with the double set, so I gave this a try. I liked it a lot.
Overall, today was a shitty workout. I felt weak and for some reason I was sweating like a pig even during my warmup. I’m going to continue with the external rotation work, but I think next time I’m going to switch up the workout. Likely going to focus on dumbbells (flat and incline) and maybe some HS incline presses. I’ll likely do higher rep sets as well. Definitely nothing under 5 reps.
I’m thinking something like:
Flat DB press: 5x5
Incline DB press: 4x6-8
Incline HS press: 4x8-12
I also might ditch the flyes for a while since I don’t seem to be getting anything out of them.
Wednesday 10/29 - Off day.
Today, I’m taking a true off day. No cardio or anything. I’m not even going to do SMR today.
I’m a little burnt on doing it every day and for multiple sessions. We will see how my body responds to not doing anything for a change.
So, for tonight, I have some cold beer and I’m going to watch the Warrior’s game. I’m so glad the NBA is starting again!
My only debate for tonight is whether or not to get a pizza or something else. I’m open to suggestions.
Oh, and after this week, I’m going to get serious about my diet again. Might not be the best time considering the time of year, but I really need to clean it up.
Other notes:
-
I promised myself that I wouldn’t use any serious supplementation until I was back to doing at least 225 on Front Squats, so it looks like I’m only a few weeks away from that.
-
On the other hand, I don’t really want to waste the supps until I’m 100%, so I need to let my right shoulder get better and need that last little bit of feeling in my left foot to come back. It’s almost there.
-
I don’t really have any glute pain at this point. Just some tightness that I’ll notice when in certain positions or when I tense my glutes in a certain way. I just need to focus a bit more on stretching the piriformis I think.
Amen re: the NBA. I did not follow last season AT ALL and was disgusted with myself for it. Not a chance that will happen this season.
Two years ago, for my birthday, my girl got us tickets (4 hours before tip off!) to Game 6 of the Warriors v. Mavs where Warriors wiped the floor with them. Too bad Baron is gone…
In the spirit of your “Off Day,” I will suggest you try Chimay Premier (it’s the red label one). My favorite beer, a nice Belgian ale. Trader Joe’s and Whole Foods usually carry it but not all liquor stores do. I have not found a better tasting ale.
I just got some cash in hand today and I think I will experiment with some Leucine and maybe one other supp, maybe BCAAs (or ReceptorMax) but not sure. I am dropping creatine as I don’t see a difference with it. Have to figure out a secondary supplement to get…maybe a nootropic?
Have you played with nootropics at all?
[quote]AngryVader wrote:
Oh, and after this week, I’m going to get serious about my diet again. Might not be the best time considering the time of year, but I really need to clean it up.
[/quote]
Most people will be packing on pounds, so be a trendsetter and lose weight over the holidays.
[quote]PonceDeLeon wrote:
Amen re: the NBA. I did not follow last season AT ALL and was disgusted with myself for it. Not a chance that will happen this season.
Two years ago, for my birthday, my girl got us tickets (4 hours before tip off!) to Game 6 of the Warriors v. Mavs where Warriors wiped the floor with them. Too bad Baron is gone…[/quote]
And the frustration that comes with being a Warrior’s fans begins. We’re supposed to have the deepest bench we’ve had in years and Nelson goes with a 7 man rotation. 48 minutes for Jackson?! Come on, he was totally gassed in the 4th quarter. I see no reason why Nelson couldn’t have subbed Randolph or Wright for a few minutes. And fucking Harrington! He demands a trade on Tuesday, so Nelson gives him extra minutes and he responds with a terrible game where he missed several wide open shots and multiple layups. ARRRRRGGGGHHHH!!
I missed Baron last night, but I think in the long run, they still made the right decision. I still insist there’s no way he plays more than 60 games this year.
I ended up going with Sierra Nevada Anniversary Ale again. I didn’t have time to stop at TJ’s on the way home, but I’ll get some Chimay next time.
[quote]I just got some cash in hand today and I think I will experiment with some Leucine and maybe one other supp, maybe BCAAs (or ReceptorMax) but not sure. I am dropping creatine as I don’t see a difference with it. Have to figure out a secondary supplement to get…maybe a nootropic?
Have you played with nootropics at all?[/quote]
Not really as far as pure nootropics. Nothing like the stuff the guys were talking about in the Brain Function Boosters thread. Power Drive, Spike, Caffiene and Rhodiola are about the extent of it. Power Drive I love before a workout. Really helps me focus. Spike and caffiene give me energy more than anything. Rhidiola though I tried for the first time a few months back just before the glute problem got really bad. I had just gotten through a tough cycle of training and felt pretty burnt out. After only a day or two of Rhodiola, I felt totally energized. It’s definitely a supplement I’m going to use again.
[quote]Doug Adams wrote:
AngryVader wrote:
Oh, and after this week, I’m going to get serious about my diet again. Might not be the best time considering the time of year, but I really need to clean it up.
Most people will be packing on pounds, so be a trendsetter and lose weight over the holidays.
[/quote]
Well, losing weight over the holidays might be futile, as is resistance. Resistance is futile. Sorry, I digress…
I should at least be able to clean up my diet and cut back on the drinking. I’m thinking just sticking with a maintenance level for now should do the trick.
Thursday 10/30 - Hams and calves
RDL: 295 x 3,3,3,3, 305 x 3,3,3, 315 x 3
Lying Leg Curl: 150 x 5, 155 x 5,5, 160 x 5,5
Natural Glute/Ham: BW x 6,5,5,6
Back Ext: 35 x 12,12,12
Dragonflys: BW x 8,8,7
Seated Calf Raise: 105 x 19,15,15, back off set 80 x 22 - followed up with a 2 min stretch on the leg press.
Not much to say about today’s workout. Everything felt fine for the most part. The left foot felt a little numb still, but I’ll work on that tonight with some SMR.
Friday 10/31 - Back and Bis
Chins: BW+90 x 3,3,2,2,2,2,2,2 - Despite the huge drop off in reps, these actually felt a lot better this week.
BB Row: 280 x 5,5,5,5,5
HS High Row: 280 x 8,8,8 - superset with
Nautilus Pullover: 155 x 10,9,8
Reverse EZ Bar Curl: 65 x 8, 75 x 8,8,8
Mechanical EZ Preacher Curl: 65 x 6/4/2,6/2/2,6/2/2 - Again, from the Thibs article from a few weeks ago.
I tried some EXTREME, Doggcrapp-style stretching for the back and bis after. Felt pretty good. I’m going to try it out for a month or so and see how things go.