Seeing any changes from the PCH yet?
[quote]cavalier wrote:
Seeing any changes from the PCH yet?[/quote]
Things are slowly beginning to ‘firm’ up, if that makes any sense
Mon Apr25 2011
Hills on treadmill -25min
PCH - 22 reps
Tues, Apr26 2011
Didn’t listen to what my body was telling me and trained anyways. Figures I’d hurt something again.
Sumo PUlls 3’s
225x3
255x3
285x2 and crack!!! when my right hip, lower back. Done for the day?, Week?, not sure yet. I’m so fucking stupid sometimes!!!
Wed Apr27 2011
Lots of hanging from my inversion chair and chin bar, trying to pull everything straight again. Hurt so bad I was looking for a vicodin and I haven’t touched a narcotic in 10yrs. Took 4 motrin 800’s and 2 flexerils instead. They worked.
Hills on treadmill - 25mins
PCH - 23 reps
Thurs off. Worked instead. Stood at 210 after my workday. Probably more like 213 since I sweated my ass off working.
Fri, Apr29 2011
Back slowly feeling better. Still lots of hanging upside down to keep it in line.
Incline Press 5/3/1
200x5
230x3
260x1
PR Attempt - 290xFAIL Appeared my heart wasn’t in the attempt.
260x2x2 These sure seemed easier after the fail. Hmph.
Tricep Press machine
140x10
160x10
180x10
200x10
HS Row
Sets of 7 to 2p+35 per side
Pullovers and curls
60x7x5
Still can’t dip yet.
Sorry for the long post. I get pissed when I’m an idiot and just do nothing for a bit.
Sorry to read the hip/back is acting up. Hope everything heals up soon. Incline is looking strong.
[quote]ecogenx wrote:
Sorry to read the hip/back is acting up. Hope everything heals up soon. Incline is looking strong.[/quote]
x2
Age and experience doesn’t cure all ills…as we can all attest to. Take of of the back/hip.
Sat Apr30 2011
PCH - 24reps
Sun, May1 2011
Box Squats 5/3/1
So, I’m doing my warmups, wondering if my back is gonna hold out and as I’m going and feeling pretty solid, I decide to test my pr’s today…so…
Current PR 295#
185x1
225x1
255x1
300x1 PR
305x1 PR
Thought about another one but there wasn’t anyone around that I would trust to know how to spot a squat and we don’t have a real cage, just a rack.
Both of those felt really good. Called it a session after that.
You were able to do heavy squats even with the hip/back problem?
[quote]cavalier wrote:
You were able to do heavy squats even with the hip/back problem?[/quote]
It seems that the only time I aggravate it is when I pull. Probably a multitude of items that I should be doing before pulling that I don’t. I’m always in a hurry, don’t warm-up enough, probably not enough mobility work…etc, etc. It boils down to I think I should be pulling more than I am so I’m rushing things. In simple terms, I’m an idiot when it comes to pulling and back health.
Glad you were able to get through it with no issues. And nice PRs.
Congrats!
Big work on the PR’s, congrats.
Mon, May2 2011
Hills on the 'mill - 25mins
PCH - 25 reps
A shout-out to the Seals…HooYa!!!
Tues, May3 2011
DE Inclines
200x3x8
Chest Supported Rows
100x7x5
Standing Mils…These are going back in my rotation now.
Worked up to 195x1
This felt solid. Time to start working on these again so I can re-enter the race!!!
[quote]ruglayer09052000 wrote:
Tues, May3 2011
DE Inclines
200x3x8
Chest Supported Rows
100x7x5
Standing Mils…These are going back in my rotation now.
Worked up to 195x1
This felt solid. Time to start working on these again so I can re-enter the race!!![/quote]
Damn!!!
Wed, May4 2011
Hills on the 'mill - 25mins
PCH - 26reps
Thurs, May5 2011
Since it was supposed to be pulling day, and I’m trying not to be an idiot this time, I did misc work instead. 5 sets of 5 GM’s with 95#, 5 sets of 10 DB Rows with 80# (heaviest dumbell at the school gym) and side and rear delt work. Only had about an hour to lift.
You were a brave man to try for a squat PR in a rack. I’m a cage girl myself.
[quote]kpsnap wrote:
You were a brave man to try for a squat PR in a rack. I’m a cage girl myself.[/quote]
I keep trying to convince the manager that they need a cage, but I’m not having any luck. I may not squat alot yet, but at least I hit parallel. Naturally, there aren’t any other real squatters there to back me up with this request. Perhaps if I dump the bar a few times they might get the hint. Of course, it may get me kicked out as well. Ah well. It is what it is.
Fri, May06 2011
PCH - 27reps
Sat, May7 2011
Since it was supposed to be a deload, I decided to see if I could flat bench without messing anything up. Worked up to 225x3x5 with no back issues.
Smith machine lockouts
3ppsx5x5
Pullovers
65x7x2
HS Rows
Worked up to 3ppsx7
Since I’m running a 3 day cycle and I’m still trying to get my incline to 315 (my goal for the year), I think I’m gonna work flat bench in as a secondary excercise and also try to get in some additional heavy tricep and delt work. Since I’m gonna try and be smart this time, I’m limiting my pulling for the time being and going to use that day for addtional back work. I might pull every 3rd or 4th pull day. Box Squatting is staying in. I might add in some front squats or overhead for mobility and maybe, occasionally, I just might squat with no box!!! I have to find someone to call depth if I want to do that though. Military is going to be standing for a while. I need to get back in the race.
[quote]ruglayer09052000 wrote:
[quote]kpsnap wrote:
You were a brave man to try for a squat PR in a rack. I’m a cage girl myself.[/quote]
I keep trying to convince the manager that they need a cage, but I’m not having any luck. I may not squat alot yet, but at least I hit parallel. Naturally, there aren’t any other real squatters there to back me up with this request. Perhaps if I dump the bar a few times they might get the hint. Of course, it may get me kicked out as well. Ah well. It is what it is.[/quote]
I can’t get depth in a rack since the rails are fixed. So I have to walk it all the way out. Which doesn’t work for me with heavy weight. Plus, I tend to hit the pin above when I unrack the weight in a rack. All in all, racks don’t really work for me.
Sunday, May8 2011
Hills on 'mill - 30mins
PCH - 28reps (tendonitis is starting to act up doing chins)
Mon, May9 2011
PCH - 29 reps
Exams this week, then one week off, then back to school for spring/summer. Results to follow.
looking strong
that is some big incline and oh pressing.
Box squats are looking good too