Rolling is much more painful IMO. I need to take a page outta vinny’s manual for functional strength and panty dropping biceps and get back on my mobility stuff.[/quote]
Wise man you are!
Yeah, dawg, I feel like you could really benefit from ample amounts of rolling and stretching. Mind you, stretching is very biased and you should do your best to diagnose what needs to be stretched and what doesn’t. I read somewhere that if you stretch your hamstring too much you might tear a…BICEP OOH! WEUOAH! WOHAFSIOERIWO!!!1 JK!! Did I scare you?
Anyway, you don’t even need a foam roller, use an axle/fat bar, it’s what I do. It hurts really fucking bad as you can probably tell, but it’s great and is for the feeling strong.
Also forgot to mention my post workout stretching.
Let me tell you folks, my left leg/hip is probably the tightest thing on the planet (yes, tighter than ANYTHING…). When I do the stretch where you basically lie on your stomach ON your leg by folding it under your torso (glute/hip stretch) I have to put a100lb dumbbell on my damn foot just to get it in place! I can’t stretch it any other way unless I put heavy weight to keep the foot in place. That’s how fucking tight my left hip is, it’s INSANE!
Next order of business: Rolling out on the bare axle. This is my favorite part of my recovery work because it hurts so fucking bad. I’m really good at handling pain, atleast I like to think I am, but when it comes to extreme discomfort pain, I tend to bitch and moan. The idea of your stretched glute/hip with however much you weigh pushing against metal or something really fucking solid just makes me shudder.
Performing Joe Defranco’s ‘Agile 8’ mobility exercise before my front squats today. All I can say about it is WOW I have severe flexibility issues. It took effort just to get through this, as I was drenched in sweat and my entire body was burning just from getting myself into these positions. I’m just terribly stiff all over and it’s a shame, but I like the order and the professional presentation of this program.
Front Squats
45x8,5
135x5
225x5 low back acting up
275x3 easy like it should always be
315x3 not bad, hips are really all over the place today. legs also feeling like jello.
Had a war with a preworkout (which I never use). I took 2 scoops and well…my stomach didn’t like it and after my 315 set it made it very clear of that. Decided to take care of the problem in the bathroom, chug some water, give it 10-15 minutes and see how I feel.
Decided to call it. Nothing to prove today so it wouldn’t be worth risking my health
Did some serious low back rolling and ready to continue.
Vertical Jumps
x3,3,3
Had an ‘epiphany’ while lifting 135. I deadlifted it and it felt sluggish and I got mad. So what I did was I started picking it up in various ways. I first cut my foot in half with the bar while looking down like I normally do and it felt slow and sluggish. So then I put the bar against my shins and picked it up, and to my surprise it was MUCH easier than doing it the way I’ve been for years. It’s sad that 135 can actually feel heavy on a deadlift. Like I’ve said many times, I’d rather clean 135 by muscle cleaning it than an olympic style power clean. SIGH!
BB power snatches
135x3,3
185x3
195x1 easy
205x1 easy aswell. Gassed after this. Almost passed out, weeeeee.
Done for today. Very high intensity/low volume. Core is toast from today as it didnt recover fully from how much I destroyed it on saturday, need to recover fast and strong for my next event session.
180x220ft repick at half
270x220ft repick at half
360x220ft repick at half, little too much for a warm up because i rushed it and ran this really fast and i should know better than to do this
450x160 ft repick at half. too fast again lol easy but shaky due to the rushed attempt
550x50 ft, good enough for today although core integrity wasn’t quite there. Feels good to handle moderate/heavy weight on yoke again.
Axle Clean and Press
125x3
175x2 no chalk on my polyester shirt. Nasty continental!
175x2 meh
220x2 felt like shit, can’t find a rhythm
265x2 i’m usually fast as shit with this weight. I’m usually able to clean, pop and press all in a smooth singular motion, but it’s been so long since I’ve put any effort into axle cont cleans and presses. These will improve in time.
Sled pushes
230x100ft these sucked on the way back
230x100ft felt like throwing up
Done. First event session using ‘real’ weight. I’m not focusing so much on the orderly aspect of the competition/events at the moment, just acclimating myself to what is to come in the next few months.
[quote]Reed wrote:
Thinking I may make a trip to north Carolina if I can get off work.[/quote]
Would be pretty sick to train with you dude, although competing in my competition one month after you finish yours would be kind of rough I’d imagine. [/quote]
oh If I make it up I’ll be competiting I used to compete back to back months a training partner of mine competed 14 times last year it can be done just have to keep rest up.
[quote]Reed wrote:
Thinking I may make a trip to north Carolina if I can get off work.[/quote]
Would be pretty sick to train with you dude, although competing in my competition one month after you finish yours would be kind of rough I’d imagine. [/quote]
oh If I make it up I’ll be competiting I used to compete back to back months a training partner of mine competed 14 times last year it can be done just have to keep rest up.
[/quote]
My warm ups today didn’t involve massive hip stretching and rolling for once. I’m experimenting and there’s no shame in that, although it was hard not to because it was so routine and I had to get out of my ego a bit. Just some hamstring/calf and low back rolling.
KB swings x 20,20
Deadlifts w/ 2" axle
125x3
175x5
225x1
275x2
335x1
355x1, easy. Next week I’ll work up to hopefully an easy 400 aswell, it will also be the first somewhat heavy deadlift in months.
PVC low back rolling
Stone Ext. (emulation with BB sleeve and bumpers) Supersetted with 30lb KB swings
100x8, 30x12
100x8, 30x12
100x8, 30x15 omg the BURN!
Hypers
x12,12,10,10
Nordic HS curls
x5,5 really hard and hamstrings just feel sketchy so I’m calling for these.
One arm AXLE (2") rows w/ 20lbs chains
25x12/12
50x8/8 back is trashed lol
Giving my core a break today from direct training. It seems when I do core on these days, especially heavy, my entire truck has no support and I can barely stand sitting or standing for too long.
Lots of POST workout hip stretching as opposed to preworkout. It really alleviated the lower back congestion and pain felt after workouts like these.
SOHP
135x3 felt slow
135x3 better i guess
185x1
205x2
225x1
250x1 not happy with this at all, wanted 275. I’m pretty upset, actually, 250x1 was terribly slow and my right arm lagged on the lock out. Whatever.
Trying it anyway…
275x0 yep. i FAILED.
135x20. This was probably the cheapest excuse for a high rep strict press set ever. I banged out 8 with NO dead stop, then said “FUCK IT, dead stop time”, and made it to 15 before the burn was too much for me to handle so I unracked the bar, held it in my hands for 5 seconds lettign the burn subside before hang cleaning it back up and finishing 5 more. I’ve never bitched out like that before. I honestly wanted like 25-30 reps. Even 135 kicked my ass today -.-.
One Arm Standing DB strict press
90x1
100x1
Honestly I’m lost in this workout rofl, I’m just doing whatever the fuck I feel like doing now.
Really pissed off bench pressing w/ feet on the bench (this is pretty much my form of overly large bowls of cathartic ice cream gorging)
135x5
185x3
225x3
275x2 almost fell off the bench cause no balance and cheap bench LOL
300x1
320x1
345x1 easy
365x0 triceps have nothing left after everything 385 should be doable fresh
FS
45x8 I feel like all the strength I had was siphoned from me.
135x5
Ended up gnawing on some pop tarts in the midst of the workout because I feel low on sugar. (Weird for me).
135x3
225x3
275x3
315x3 sloppy, this weight should NOT be sloppy!
315x3 better, but got a pretty bad stinging sensation in my left trap on the last rep, happens seldom
365x1
385x FAIL. My PR with this weight is 3 reps. I wanted 405 for a PR today, but it’s a ways away still. Front squats are pretty demoralizing to fail with. That weight hit the floor hard, and I can recall the split second it was falling too. It wasn’t even involuntary, as if I pushed as hard as I could and no cigar; it was moreso a deliberate failure. I knew I wasn’t gonna get it as soon as I stood with the weight unracked, but I continued with the negative and as soon as I got out of the hole, I felt just how heavy that weight was, and let it fall to the floor without hesitation.
So this is failed workout # 2, performed subsequently after failed workout #1. I guess bad days are to be expected, I’m just not used to failure. Suppose it is my ego.
Decided this time around to finish the workout responsibly and strong.
FS to 12" box with 5 second pause.
135x5 lost my legs when I reracked it. I feel so drained right now.
225x3
275x1
275x1 almost fell over with this shit, god damn.
275x1
275x1
275x1
275x1 TEN second pause. Decided to finish hard with FS’s.
Turkish get ups/get downs
10x1/1
20x1/1
45x1/1, 1/1
55x1/1, 1/1 no more negatives starting now
65x1/1, definitely more dangerous than it is difficult rofl
65x1/1
75x1/1
95x1/fail with left…
95x1/1, got it both times. almost lost it, but took it home.
Went for an hour long walk with some chains on my back. Really nice out today.
[quote]strongmanvinny wrote:
Turkish get ups/get downs
10x1/1
20x1/1
45x1/1, 1/1
55x1/1, 1/1 no more negatives starting now
65x1/1, definitely more dangerous than it is difficult rofl
65x1/1
75x1/1
95x1/fail with left…
95x1/1, got it both times. almost lost it, but took it home.
[/quote]
Ah man I gotta try this.
My body is still adjusting to heavy and more frequent event training and it definitely has some wear and tear on me, so what I’ll be doing to help yield to this is make some changes in diet, and supplementation.
First step is…painkillers! I’m really not one to condone the use of painkillers ever, but I believe in the use of them for preventative purposes. My SI, while much better than before, is still inflamed and will continue to be probably for a long time, SO…to help alleviate some of the inflammation I’ll eat some iduprofen every couple of hours the day before my event work, probably not for a long time, but for now to ease it off of what it already has to deal with.
Second step, which is already being implemented quite thoroughly is STRETCHING. I don’t believe in random static stretching done just ‘because’. I think you need to really diagnose a PROBLEM before you start doing it. I stretch my adductors, hips, and hamstrings daily to relieve the stress on my SI joint, and also to correct as best I can the imbalances and ‘muscle viruses’ that hinder my ability to train heavy and be the best I can be.
Third step is a change in my diet. I’m gonna have to eat more like a fatty now because I need the recovery and excess nutrition benefits. Before the resurgence into heavy strongman training I was training more like a powerlifting with slightly modified parameters. Because of that, I could maintain 230lbs and be strong as hell staticly with very low carbs and high fats and proteins. That’s not gonna cut it so I’ll be adding in some FUN foods every now and then and a lil more carbs daily.
Water intake will be nearly doubled also. From 1-1/2 gallons to 2-3 gallons.
Post workout broccoli and long jumps (plyometrics).
Felt pretty good for some strange reason so I pretended to be an olympic athlete training the long jump…or broad jump. Whatever it’s called. It was pretty fun until I hit myself in the junk with the chains that were around my neck.
Pretty good work today, even if it was based on failure.
[quote]strongmanvinny wrote:
Turkish get ups/get downs
10x1/1
20x1/1
45x1/1, 1/1
55x1/1, 1/1 no more negatives starting now
65x1/1, definitely more dangerous than it is difficult rofl
65x1/1
75x1/1
95x1/fail with left…
95x1/1, got it both times. almost lost it, but took it home.
[/quote]
Ah man I gotta try this.[/quote]
BEWARE it is NOT for the non flexible. When I failed with 95, the bar came crashing down on me. Luckily I am hard as rock and shredded to the bone as it did not harm me at all…
Feeling pretty damn good today aside from the heat. Two weeks of shade and rain and suddenly so much sun and HEAT
Yoke, no belt
270x220ft legs are pretty pretty sore still, but holding up atm
360x100ft repick at half
450x80ft? quads feel weak
550x80ft took it home, legs are fine?
600x60ft not bad, i dropped it and wanted to take it for 110 feet, but i had let it go near a curb where the pavement slants so it’d just have been taking a risk.
500x220ft, repick at halfway, legs are beyond gone.
I don’t know why my legs got so sore from last squat session, as usually they are fine because I keep it to low volume/high intensity etc.
Ah well, c’est la vie.
I ate some granny snacks, had some of this crappy preworkout and ONWARD.
Push Jerks w/ 2" Axle
125x5
175x5
220x3 bit of pain in wrists
wraps on
265x3 man my wraps need to be tighter…all of my OUCH
305x4, FUCK YES! 1 rep PR, and it was EASY. Astonished that I managed this after all the heavy yoke in the heat.
rep 1, easy as shit, rep 2, easy as shit, rep 3 easy as shit, rep 4, had to really breath hard to get oxygen in cause that axle was really weighing down on my chest at this point. I tried for 5, but just ran out of steam.
Some things in life have been catching up with me and I’ve been losing sleep over it. Woke up at about 5 am last night for reasons I do not know and just could not get back to sleep. Had a bit of an anxiety attack over it, but did some breathing exercises to open up my extra-respiratory system and it seemed to make it a bit easier to fall asleep. Second night in a row. I’ll be taking some time before bed to just relax I guess, I hate this feeling. I FEEL fine…I don’t seem stressed but then again I have not taken the time to deal with alot of the things that have been moving around me fast lately.
Stone ext/30lb KB swing SS
100x5
100x10
100x10/15
100x10/15
100x10/15
One Arm Axle Rows/Pull Up SS (haven’t done pull ups since I weighed 185 as a senior in high school OH GOD!)
25x5/5 yes 5 pull ups
25 chains x 10/5
25 chainx x 10/5
Core Circuit
russian twists x 20
ab mat crunches x 10
leg raises x 12
DB side bends x 15
^x2. Dropped RT on last set, just because it felt bothersome for my low back.
Baby steps all the way. Regardless of what happens when I reach my objective goal (perhaps peaking my deadlift), for better or for worse, I will find solace in my persistence.
I took some time to think about my history of training and I was kind of shocked to realize that I took nearly a year off of working out (10th grade in high school) and just didn’t train my lower body for an entire year. So in essence, I’ve only been deadlifting consistently for just under 2 years and squatting for about 3.
-___-.
Today was supposed to be deload, or a back off day such is the rest of the weeks gym training, but since I’m such an adept with pressing (teehee) I figured why not have a little fun for once, instead of all the boring mundane overhead pressing.
Bench Press
45x8
135x5 i’m really slow with my benching, I just feel weaker if I come down fast with momentum. I feel this is good and bad.
185x3
225x3
275x1 meh
315x1 no stability or power today, just not feeling it, weak!
135x39 It’s crazy realizing how weak my bench pressing muscles have gotten. The only reason I can bench press so much is probably because I have a respectably matured nervous system, and of course killer triceps from so much overhead work. It really went to show me just how much lag my benching muscles have suffered from. I used to be able to get 50 reps with 135 when I had a 225-250lb bench press max!
Out of rack ONE arm BB push jerks aka stupid irresponsible shit I do seldom
45x3
95x3
115x1
135x1, shutting it down with my left arm, just feels too awkward and risky
155x1
165x1
185x close!
185x1 Felt a bit of an ache pain in my left knee on the catch of the jerk, felt it before, should be okay.
Shutting it down today before I really do some stupid shit.
