Monday 06/15 - Back and Rear Delts
Chins
BW+50 x 6, 6, 6, 6, 6, 6
Hammer Strength High Row
360 x 6, 6
370 x 6, 6
DB Row
130 x 12, 10, 10, 10
Incline DB Shrug
115 x 6, 6, 6, 6
superset with/
Incline Rear Delt Raise
30 x 10, 9, 9, 10
Hoist Rear Delt Machine
100 x 14
90 x 15, 15
[quote]Flow wrote:
You’re really stocking up on the gear and implements, Vader. Great stuff. A friend of mine can weld stuff, so I will probably follow suit with a homemade prowler soon. 
Quick question- what were some of your previous big time PRs? I’m just curious to see how close you are to new ground.
This is a great log[/quote]
Before my initial back injury about 3-4 years ago, I was doing things like 255 on Incline Barbell press for 3-5 reps, I used to Sumo DL 365 for reps and I could also RDL 365 for a set of 3 with a few left in the tank. My personal best on Front Squat was 8 x 3 with 275. This was all back when my workouts were basically built around an 8 x 3 protocol.
Obviously with the shoulder injury, it might be difficult for me to do Incline BB with that much weight again, but my dumbbell press weights are pretty close to my old PRs. I actually think I’ll be able to hit those PRs again and surpass them in a few months.
The most depressing thing has been the Front Squat. I remember when 225 was still a warmup set and now it’s my heaviest work set. Even before the glute problem last summer, my work sets were finally back in the 245-255 range. My back feels good for the most part, but my right knee is still a little wonky. It’s a little tough to really push myself there. The knee is getting better though, so it shouldn’t be too long before I can really hit that again hard. I just need to keep up with the foam rolling and stretching of the quads and hip flexors.
As far as DL goes, I think that will come around as I get better with the new technique. Before Meat critiqued my form, I was doing 335 x 4, so I wasn’t too far off from being able to rep in the 350-360 range. Again, I think that will come around once I get the new form down.
[quote]Bloobird wrote:
AngryVader wrote:
I think the Prowler pushes helped my sprinting, because I felt like my kick was a lot stronger even though I wasn’t running as hard.
It’s probably because the proweler got you to use your ass better.[/quote]
and by prowler you mean the sled, not that someone broke in and ponied Vader
[quote]AngryVader wrote:
After the sprints, I did two last Prowler pushes on the field to see how it felt compared to pushing it in the parking lot. I think I prefer the grass.[/quote]
Interesting comment. Wendler’s said the Prowler is much tougher to push through grass and I agree.
[quote]AngryVader wrote:
tmoney1 wrote:
PROWLER!!! Awesome man, glad you got it put together and getting after it. Should make for some interesting workouts.
Well, looks like the Lakers put a beatdown on the Magic, congrats to them (even though you were going for the Magic, I think). Kobe and Co just too much. I heard about the riots going on in LA. They sure know how to celebrate haha.
Yeah, the Prowler is definitely a beast. I’m going to have a lot of fun with all of this stuff. The only thing that’s likely to be a hassle is the larger tire. I’ll need a buddy with a truck to move it around if we have problems using it by my house. The Prowler and slosh pipe are easy enough to load up in the CR-V and take to the track.
Yeah, I was rooting for Orlando, but congrats to the Lakers. Even though the Lakers won in 5, it’s funny how just a few small things and we’re looking at a different series. Dwight Howard makes a few more free throws in Game 4 and they win that one. Lee makes that layup in Game 2 and suddenly it’s 3-2 in Orlando’s favor. This is good experience for a fairly young team though. If Nelson can stay healthy next year, I think they might be the team to beat in the East. Howard needs to work on his free throws and develop a better go to move in the post.[/quote]
Yeah I agree. Basically two made shots (one by Lee, one FT by Dwight) and it’s 3-1 ORL instead of vice versa. Yeah they are still young, but Hedo has now filed for free agency. Still, I agree they will be the team to beat, because everyone can contribute.
I’m surprised for Howard’s size and skill, he really isn’t playing to his potential. Yeah he’s great at dunking and blocking, but he needs to round out his game, and yeah, develop a better move to the hole.
[quote]Tech9 wrote:
AngryVader wrote:
After the sprints, I did two last Prowler pushes on the field to see how it felt compared to pushing it in the parking lot. I think I prefer the grass.
Interesting comment. Wendler’s said the Prowler is much tougher to push through grass and I agree.
[/quote]
Who is this Wendler person? 
Seriously though, it was much easier on grass. The Prowler slid smoothly on grass, where in the parking lot, it had a tendency to ‘catch’ several times. Maybe as the skis break it, they’ll smooth out a little and that might make for easier pushing on asphalt and concrete.
[quote]tmoney1 wrote:
AngryVader wrote:
tmoney1 wrote:
PROWLER!!! Awesome man, glad you got it put together and getting after it. Should make for some interesting workouts.
Well, looks like the Lakers put a beatdown on the Magic, congrats to them (even though you were going for the Magic, I think). Kobe and Co just too much. I heard about the riots going on in LA. They sure know how to celebrate haha.
Yeah, the Prowler is definitely a beast. I’m going to have a lot of fun with all of this stuff. The only thing that’s likely to be a hassle is the larger tire. I’ll need a buddy with a truck to move it around if we have problems using it by my house. The Prowler and slosh pipe are easy enough to load up in the CR-V and take to the track.
Yeah, I was rooting for Orlando, but congrats to the Lakers. Even though the Lakers won in 5, it’s funny how just a few small things and we’re looking at a different series. Dwight Howard makes a few more free throws in Game 4 and they win that one. Lee makes that layup in Game 2 and suddenly it’s 3-2 in Orlando’s favor. This is good experience for a fairly young team though. If Nelson can stay healthy next year, I think they might be the team to beat in the East. Howard needs to work on his free throws and develop a better go to move in the post.
Yeah I agree. Basically two made shots (one by Lee, one FT by Dwight) and it’s 3-1 ORL instead of vice versa. Yeah they are still young, but Hedo has now filed for free agency. Still, I agree they will be the team to beat, because everyone can contribute.
I’m surprised for Howard’s size and skill, he really isn’t playing to his potential. Yeah he’s great at dunking and blocking, but he needs to round out his game, and yeah, develop a better move to the hole.[/quote]
No, he’s definitely not playing to his potential…yet. It’s easy (and scary) to think about how young he is. He’d be a rookie right now if he’d gone to college for four years. At the same time, those four years in college might have given him a more polished game at this point. Let’s hope he can continue to develop and doesn’t get complacent.
I think I remember reading a quote a few years ago from Clifford Ray that said something along the lines of when he first went to Orlando to work with Howard, he knew he had a lot of bad habits to break with him. He said that everyone in Orlando’s organization was afraid to give him any kind of criticism cause they didn’t want him to get pissed and leave. He said everyone was kissing his ass instead of telling him what he needed to work on.
Tuesday 06/16 - Quads and Calves
Front Squat
205 x 4
215 x 4, 4
225 x 4, 4
230 x 4
Leg Press
500 x 20, 20
510 x 20
330 x 50
230 x 100
Reverse Lunge off step
BW x 8, 8, 10
Cybex Calf Raise
305 x 5/5, 5/5, 5/5, 5/5
310 x 5/5, 5/5, 5/5
315 x 5/5, 5/5, 5/5
320 x 5/5, 3/3
Hanging Leg Raise
BW x 8, 8, 8, 8, 8, 8
My right knee felt a lot better today, so I need to keep up with the stretching and SMR of the quads. I think the main issue is that I’m favoring my right side when I squat still, so I’ll need to keep an eye on this.
Tuesday 06/16 (after work) - Sprints
8 x 60m
I was a little nervous about sprinting after a leg session, but I actually had a good sprint workout. I think Thibs said in one of his threads that he recommended doing sprints after legs because when you sprint in a fatigued state, you can’t sprint as hard and you end up focusing on your form more. I felt this was true for me.
Wednesday 06/17 - Cardio and stuff
I forgot to update my log yesterday, not that I had a particularly eventful training day or anything. The only real thing of significance I did yesterday was get my IMAX ticket for Transformers 2 for next Wednesday.
Internal Rotation
35 x 15, 15, 12
External Rotation
20 x 15, 15, 15
45 Degree External Rotation
15 x 15, 15, 15
Behind-the-back scap pulls
15 x 15, 15, 15
Recumbent Bike: 17 minutes
After I got home I put the 20 lb X-Vest on and hit the tire with the sledgehammer for a few minutes. I don’t really have any kind of routine with this yet. I basically hit the tire from various angles until I’m sweating.
Thursday 06/18 - Chest and Shoulders
I used the following as a new warmup routine.
I liked it and I’m going to keep it around.
Flat DB Press
105 x 8
110 x 8
115 x 8
120 x 6, 5 - I was disappointed in my performance a bit, but I did start with a heavier weight for my first set. I felt my form was a little sloppy this week, so I’ll need to work on that.
Incline Hammer Strength Press
230 x 8
240 x 8, 8
250 x 8, 8 - First time I’ve done these since the shoulder injury. They didn’t appear to bother the shoulder at all, so I’ll stick with these for a few weeks and see how things go.
Pec Dec
115 x 15, 15, 13, 13
Free Motion Shoulder Press
100 x 12
110 x 8, 8, 8
Lean-away Cable Laterals
30 x 15
32.5 x 12, 12, 12
Cybex Machine Laterals
125 x 20, 18, 16, 15
Tonight, I’m going to do a bunch of SMR and stretching. I’ve been a little lazy with it lately and I need to get more methodical about it.
Friday 06/19 - Hams and Calves
Sumo Deadlifts
295 x 4, 4, 4, 4, 4, 4 - I still have a lot of bad habits going on here, so I think I’m going to back the weight down to 225 and increase weight as long as I feel that I’m doing them right.
One Leg Curl
70 x 6
80 x 6, 6, 6
RDL
280 x 6
285 x 6, 6, 6 - These, on the other hand, felt pretty good.
Seated Calf Raise
125 x 15, 13, 11, 10, 10, 9, 9, 8, 8, 9
Seated Front Calf Raise
125 x 12, 10, 9, 8, 8, 7, 6, 5, 5, 5
Garhammer Raise
6, 6, 6, 5, 5
Friday 06/19 (evening) - The Prowler
Since I’m giving blood tomorrow and have a bazillion things to do tomorrow, I figured I should do a short Prowler session tonight.
50 lbs on the Prowler and I wore my X-Vest with 20lbs in it. I did 1/4 mile pushing the Prowler. Took me about 14 minutes. It was rough towards the end.
Saturday 06/20 - Arms
Hammer Strength Dips
310 x 6, 6, 6, 6
Rope Pushdown - Done on a different pulley than normal.
110 x 10
120 x 10
130 x 8, 8
Seated One-Arm DB Extension
25 x 15
27.5 x 15, 11
DB Preacher Curl
50 x 8, 6, 6, 6
Reverse Incline DB Curl
50 x 8, 9, 8
Reverse Curl
40 x 12, 12, 9 - I’m going to drop the weight on these a bit, I’m trying to do them with more of a wrist extension at the top and the weight is a little too heavy with the Tyler Grips to do that effectively.
I’m short on time, as I’m giving blood today, so I’ll do calves, abs and some other shit tomorrow.
Sunday 06/21 - Calves and Deadlift practice.
I’m happy to report that my blood donation yesterday was probably the best one I’ve had in a while. The girl I got actually did a great job with the needle for a change, so there wasn’t any swelling or bruising.
Anyway, since I didn’t have time to train calves yesterday, I figured I’d get some work in today. Plus, I wanted to work on my deadlift form since I wasn’t happy with Friday’s workout.
Standing Calf Raise
520 x 5/5/5, 5/5/5, 5/5/5, 5/5/5, 4/4/4, 4/4/4, 4/4/4, 4/4/4, 4/4/4, 4/4/6
Standing Front Calf Raise
320 x 8, 8, 6, 6, 6, 6, 5, 6, 6, 6
Seated Calf Raise
135 x 11/11, 9/9, 8/8, 8/8, 8/8, 9/9
Sumo Deadlifts
135 x 4
185 x 4
235 x 4
245 x 4
255 x 4
265 x 4 - Form was much better this time and everything was fast and easy. I’ll build on this next time.
Monday 06/22 - Back and Rear Delts
Chins
55 x 4
60 x 4
65 x 4, 4
70 x 4, 4
Hammer Strength High Row
370 x 6, 6, 6
380 x 6
DB Row
135 x 10, 10, 8, 8
Incline Shrug
115 x 7, 7, 6, 6
Incline Rear Delt Raise
30 x 10, 10, 10, 10
Hoist Rear Delt Machine
95 x 15, 15, 16
Glad you got a good phlebotomist. It’s always a crapshoot.
When do I get the AV Prowler video? I’m really bored and could use the distraction!
[quote]pushmepullme wrote:
Glad you got a good phlebotomist. It’s always a crapshoot.
When do I get the AV Prowler video? I’m really bored and could use the distraction![/quote]
Yeah, and the irony was that the girl that did it this time was someone I was always nervous about getting, because she doesn’t speak English well and always asks you to repeat what you said 2-3 times.
When will there be a Prowler video? When someone’s there to film it.
Tuesday 06/23 - Quads and Calves
Front Squat
225 x 4, 4, 4, 4, 4, 4 - I’m going to hang out with this weight for a week or two. I want to work on my form. Everything felt good otherwise.
Leg Press
510 x 20, 20
520 x 20
340 x 50
240 x 100
Reverse Lunge off step
Bar x 8, 8
55 x 8
Cybex Calf Raise
320 x 5/5, 5/5, 5/5, 5/5, 5/5, 4/4, 5/5, 5/5, 5/5, 5/5, 4/4
325 x 4/4
Hanging Leg Raise
BW x 8, 8, 8, 8, 8
[quote]AngryVader wrote:
pushmepullme wrote:
Glad you got a good phlebotomist. It’s always a crapshoot.
When do I get the AV Prowler video? I’m really bored and could use the distraction!
Yeah, and the irony was that the girl that did it this time was someone I was always nervous about getting, because she doesn’t speak English well and always asks you to repeat what you said 2-3 times.
When will there be a Prowler video? When someone’s there to film it.[/quote]
Doug’s going to SD in July. Meet in the middle!