T3hPwnisher's Log

Training Training Logs
701

[quote]T3hPwnisher wrote:

[quote]dt79 wrote:

[quote]T3hPwnisher wrote:

[quote]raven78 wrote:
It’ll take 6 to 9 weeks (can’t recall the exact figure atm) give or take for the new ACL (your old hammy!) grafts to heal/fuse to the bone. After that it’s pretty smooth sailing. Important to look after it especially during that stage of healing.

But single leg work on the other leg etc is all definately doable! (and may help reduce atrophy in the operated leg somewhat)[/quote]

Thanks man, that’s definitely the plan for sure. I’ve got enough toys to rig up some pretty crazy single leg work. I heard from a buddy of mine as well that after 6 weeks my brand new ACL is going to feel great, and that means I should absolutely NOT push it as hard as possible, because it’s a sign that the new collagen has formed but it’s still super weak. This was very valuable advice, as, knowing me, I would’ve been trying to run the yoke with it otherwise, haha.

SHOULDER DAY

D-ring chain lateral raises
3x20

Notes: Still really digging this movement. Following this routine has been beneficial in introducing me to some new movements I can include in my strongman training once I recover.

Band pull aparts
4x25

Axle strict press
Axle x 10
45x10
75x10
115x10
135x10
165x5
145x8

Notes: Few deviations. Program called for a barbell, I of course went axle. Was supposed to slowly work up to a top set of 10, but I wanted to make sure I had really hit it. It’s hard for me to see such low numbers, but I gotta factor in the extra warm-ups and all the shoulder work done beforehand. I’ve been focusing too much on my push press though, it’ll be good to get some more strict training in.

DB shrugs 105
4x25

Notes: Slight program deviation: took next week’s shrugs, since I’ve been mixing routines a bit. Otherwise, this would’ve been barbell shrugs again. These are getting too easy. Will have to start using the farmer’s handles in the future.

General notes: Woke up at 188.8 after a Taco Bell lunch yesterday. Hamstring seems completely healed, because my body is apparently a fan of irony. Supposed to be getting my Prowler II tomorrow: incredibly excited about that. Need to invest in a heavy rope so that I can pull it while my knee heals. [/quote]
If you’re doing strict pressing(and that’s assuming the focus isn’t just making the delts move the weight), it’s better to do it 1st in the workout. Pre exhuasting will have the opposite effect in this case.[/quote]

That’s absolutely how I would prefer to train. Right now I am just following the program structure exactly as it is laid out in order to keep me from getting stupid and pushing too hard. Soon enough though, I will be back to what I love.
[/quote]
Yeah I just mean the pressing should be done with complete delt focus(mmc) if the delts are pre-exhuasted or the delts will be activated LESS because of the triceps taking over.

This is an article by Josh Bryant that explains it much better. It does not take mmc into account though.

702

[quote]daltron wrote:
T3hPwnisher, you’re in San Diego, right?[/quote]

At this exact moment, yeah, on vacation. I live in the Central Coast though.

DT79: Awesome article man, much appreciated. Always liked everything Bryant put out.

703

BACK DAY

Kroc rows
10x10lbs
10x20
10x30
10x40
10x50
10x60
10x70
10x80
10x90
22x100

Notes: Program deviation. Was supposed to work up to a heavy set of 8 on meadows rows and stay there for 4 sets, but I wanted to get this done quickly. Just kept grabbing the next dumbbell until I got to 100, then rested before that one big set. Really focused on getting that lat contraction.

Lat pulldown
4x15

Chest supported rows dropset
4x12

Notes: Not listing weights since I was away from home and it doesn’t matter, but once again, chest supported rows just feel like cancer.

DB shrugs 100
3x10

Notes: 2 second hold at the top of each rep. Holy crap this felt so much more effective than what I’ve been doing. If I bring shrugs back, I’ll do them like this.

General notes: Still no scale, don’t really care. Skipped the hyperextensions for the sake of time. Been eating off diet for a few days, excited to get back on.

704

Back from vacation, weighed myself last night at 189.6, and then my scale ran out of battery this morning, haha. Conveniently, got weighed in this morning on an electronic scale and came in at about 186. I tend to be pretty light coming back from vacations due to less food and being dehydrated, but this is also getting crazy light. I’m 30lbs less than the last time I was here in the central coast back in 2008.

705

SHOULDER DAY

3 way shoulder circuit (Front raise, lateral raise, bent lateral raise)
3x20 (20 reps each movement)

Notes: I’ll admit, this is the only 3 way I’ve ever had, but it was most likely as exhausting as any other. Going to keep this in with my shoulder rotation in the future.

Band pull aparts
4x25

Standing DB shoulder press ladder 50lbs
1,2,3,4,5,6,7,7
1,2,3,4

Notes: First off, this is completely off from the program, but this is my last week of workouts before my surgery, so I’m just doing what I want now. For those unfamiliar with ladders, you perform a rep, rest as long as it took to complete the rep (or have a training partner complete the same amount), then do 1 more than before, and repeat the process. A nifty way to get in a ton of volume quickly with little weight. I’m planning on doing this with dips after my surgery.

Hise shrugs 230
1x50

Notes: Again, totally not on the program.

General notes: Got a new scale at lunch, weights will be according to that from now on, so deviations may occur. Took some video of my anorexic physique before I go in for surgery. Didn’t take any leg shots, which is most likely for the best. Will post them when I get them off my camera. Tonight’s training honestly lit a fire under me. This time spent with the bodybuilding was valuable, I learned a lot, and I absolutely couldn’t stand the way I was training. Getting back into what I know works for me brought back the old me. I’m going to take a lot of what I learned from this and apply it to what I already know works and use it to come back stronger than ever.

The old me is not a good me. Not by a longshot. I am coming back from this evil.

706


Been lurking for awile, just stopping in to say howdy and keep " a swingin’" dude! Congratz on the prowler, thats great your wife is so supportive! Thats all that matters,everyone with their negativity is just trying to bring you down from your level of great achievement to their level of mediocrity,dont let 'em, F*CK 'EM! Good luck on the surgery bud.

707

Good luck on the surgery man.

Just a quick one to pick your brains, I feel like I’m getting to the point where I should probably invest in a belt for deadlifting, and maybe eventually squatting. What are your thoughts on choosing and using a belt for the first time?

708

FarmerOwen: Thanks man. I appreciate how much you “get” me. It’s always great to be surrounded by like minded people.

Dagill: If I had to do it all over again, I’d start with a 13mm belt and never look back. I use an Inzer forever lever belt and absolutely love it. I figured all 13mm belts would be the same, but when I got the elitefts 13mm reloaded base belt, I was shocked at how little support it offered. There is this big new trend in belts now to make belts “supple” because people get real sensitive when trying to break them in, but in making them supple I find that the stiff support is gone. I in fact had this same issue with the spud “deadlift belt”. The Inzer belt hurts when you first put it on, but it also makes your back bulletproof.

All that being said, Inzer is an American company with terrible customer service, and it takes forever to get a belt from them. I have heard really good things about the Giants Live 13mm lever belt, which is available in Europe, along with the strengthshop belt, but cannot personally vouch for them.

Also be aware that, the first time you try to use a belt for deadlifting, you’ll most likely see your poundages go down. It takes a while to adjust to the presence of the belt, and you need to find the sweet spot for it. There is currently a very en vogue trend of wearing the belt super high when deadlifting, ala George Leeman, but I have always followed the method of wearing is super low, under the gut. Pretty much the absolute worst place you can wear it is right across the front of the stomach, centered over the belly button, so you’ve at least got some idea of where NOT to put it, haha.

If you have more questions about it, I’d love to discuss it.

ARM DAY

Barbell curls 65lbs
5x20

Notes: High reps work so much better for me with these. I don’t care about the weight, just trying to get the pump, and this allows me to use the technique to get it.

V-bar pushdowns 50
5x20

Reverse grip hammer strength EZ curl to EZ curl superset w/45lb plate
4x10/10

Notes: Brought my straps to make the reverse grip easier, but still sucked. Probably just not the right equipment for this.

Barbell skull crusher to close grip bench superset
5x15/15

Notes: Chest was really getting hit hard here, which was not ideal.

Incline dumbbell curl to standing hammer curl superset
4x10/15

Reverse grip pushdown to close grip push-ups superset
4x15/failure

General notes: Woke up at 186.6. Crazy arm day, last one I’ll be doing, so nice to go out with a bang. I won’t be including a dedicate arm day in my future training, but I at least know how to make things sting a bit. Planning on having my cheat meal today at Panda Express vs tomorrow. Hydration is all over the place with vacation and medical appointments. Same with diet really. Be nice to get things a little stabilized in the future.

709

[quote]T3hPwnisher wrote:
I’ll admit, this is the only 3 way I’ve ever had, but it was most likely as exhausting as any other.[/quote]

I lol’d.

I’d say “Good luck” with the surgery, but I don’t think you really need luck. You’ll make your own. So, uh…best wishes?

710

[quote]T3hPwnisher wrote:
Dagill: If I had to do it all over again, I’d start with a 13mm belt and never look back. I use an Inzer forever lever belt and absolutely love it. I figured all 13mm belts would be the same, but when I got the elitefts 13mm reloaded base belt, I was shocked at how little support it offered. There is this big new trend in belts now to make belts “supple” because people get real sensitive when trying to break them in, but in making them supple I find that the stiff support is gone. I in fact had this same issue with the spud “deadlift belt”. The Inzer belt hurts when you first put it on, but it also makes your back bulletproof.

All that being said, Inzer is an American company with terrible customer service, and it takes forever to get a belt from them. I have heard really good things about the Giants Live 13mm lever belt, which is available in Europe, along with the strengthshop belt, but cannot personally vouch for them.

Also be aware that, the first time you try to use a belt for deadlifting, you’ll most likely see your poundages go down. It takes a while to adjust to the presence of the belt, and you need to find the sweet spot for it. There is currently a very en vogue trend of wearing the belt super high when deadlifting, ala George Leeman, but I have always followed the method of wearing is super low, under the gut. Pretty much the absolute worst place you can wear it is right across the front of the stomach, centered over the belly button, so you’ve at least got some idea of where NOT to put it, haha.

If you have more questions about it, I’d love to discuss it.
[/quote]

Thanks for your input man, I have literally no experience of belt use at all so I’m in the position where I don’t even know what it is I don’t know. I think I’ll invest in the strength shop belt over christmas and check back in when I know what it is I don’t know.

Thanks again man.

711

AG: Much appreciated man. I’m going to just enjoy the experience of getting strong all over again.

Dagill: Excellent, definitely hit me up as you learn.

Had to post my cheat meal. I had rice for the first time in YEARS. Double orange chicken and beijing beef with a full plate of rice at Panda. Definitely need to hit the prowler tomorrow, haha.

712

AM WORKOUT

(7) Mat pulls 435
1x4 deadstop

Notes: Weird day. Warm-ups were explosive, but work weight was killing me. Wonder if travel, weight loss and training 3 days in a row are to blame. Suppose I’ve been hitting low reps on this day as well, which is different for me, so may be burning out. Either way, decided to play the rest of the workout light and save myself for the prowler in the PM.

Reverse hyper 50lbs
3:00

(3) Box squats
Warmed up to 230

Notes: Really happy with the ROM on these at least. I know what to do post surgery.

PM WORKOUT

Prowler
Low handle to high handle pushes until dry heaves

Notes: I needed to buy one of these a decade ago. I am such an idiot for holding out this long, and my wife is amazing for getting me one. I don’t think my street has ever been repaved, so as soon as I slapped on 90lbs to the prowler is was basically stuck to the earth. I went through 3 pairs of shoes until I found some with enough grip to even get the damn thing moving, and from there every inch was a struggle. I am amped, and can’t wait to use this in rehab. Going to be buying a rope soon so that I can at least pull this arm over arm while recovering.

General notes: Woke up at 186.6 again, even post cheat meal. Forgot to log yesterday that I did an ab workout before the arm workout, and even got the neck harness back into the swing of things. Going to try to hit the prowler everyday until my surgery. Drive it until the wheels fall off, as Gary Montoya said.

713

My wife just got me a SS bar as a present. I can’t wait to use it during my next training cycle! The positioning feels so natural compared to front and back squats. I can see why you’re such a strong advocate for it. This will probably be my favorite variation for building squat strength.

714

I as well just purchased an Ssb. All the advocates on here def. Convinced me it was a good idea…

715

Such a beast still squatting. I’m also considering a SSB, with all this hype over it lately.

716

So much support for the SSB, I should get a commission, haha. You all are going to love it.

Vinny: If I didn’t have the surgery scheduled, I’d be doing even more stupid crap, haha. I’ve never been afraid of pain or getting hurt, which has been great for pushing my limits, but isn’t the best for recovery. Going to be a real balancing act for me these next few months.

Axle strict press
3x188
2x188
13x115

Notes: Made today my “death row workout”; trained all the movements I like that I won’t be able to train for a while post op. Strict press has fallen, but big part of that is the instability in the knee. Felt is hyperextend a few times, didn’t trust it to really push myself. Going to have to bring this up as I heal. Can still take a little pride in pushing above bodyweight for a triple.

Shoulder circuit
3 rounds

Notes: Pushing this harder than I have in the past, stealing some things from the Kroc workout. Going to really be hammering this as I heal.

Dip ladder
1,2,3,4,5,6,7,8,4

Notes: This is going to be a major part of my post op programming. Shoulders were pretty fried at this point, but really want to push this as hard as I can in the future. I love dips, and they’re going to be a very easy upper body movement to accomplish compared to others.

DB rows 105
Tons of sets of 3 between major movements
1x20

General notes: Woke up at 185.6. Absolute lightest I’ve been in years. Probably the last time I was walking around at this weight was early 2007. I can at least take solace that I am much leaner than I was then, and bigger, but it’s really f**king me over mentally to be this light. It’s been good for my knee, but I cannot wait to gain some weight back.

Eating like a fat kid today since I have to start fasting at midnight. Surgery tomorrow at 1100. Will try to get in some reverse hypers later today.

717

Regarding your ideas behind ROM progression with the deadlift, how often do you think it can be trained/what type of weekly volume is tolerable?

718

[quote]brady888 wrote:
Regarding your ideas behind ROM progression with the deadlift, how often do you think it can be trained/what type of weekly volume is tolerable?

[/quote]

I’ve never performed it more than once a week, nor have I known anyone personally to do so. Rumor had it that Paul Anderson would train it 3x a week with the squat, performing something like 20 reps to start in the high position and then shaving reps each training session as he lowered the pins, but I’m not sure how well that is documented.

I don’t want to be one of those CNS Burnout Fear Mongerers on this one, but, from personal experience, I can’t envision trying to run it more than once a week. My deadlift day is honestly a pretty significant day in my training. It’s the only day I don’t train first thing in the morning, ensuring that I have 2 decent meals in me beforehand (I usually hit my cheat meal for the week beforehand), and then after the workout I’m in a zombielike state with a lot of blown out blood vessels. I can’t imagine trying to replicate that effort 2 or 3 days later.

At the same time though, I’m a pretty low frequency type of guy, usually only training a movement once a week at most. I feel high frequency is great for developing a skillset rapidly, but since ROM progression is explicitly training a movement pattern that ISN’T the competition lift, gaining proficiency in it isn’t quite necessary.

Let me know if I can clarify anything.

719

I tried it this morning, starting at the highest position I plan on using.
It was definitely difficult, but a different type of body-taxing than pulling from the floor.
I guess I was hoping to ride a stance changing wave of progress (used to pull sumo) in order to “remember” how to pull conventional, and possibly upping the frequency until my nero-muscular efforts match my muscular effort.
Does that make any sense?

720

[quote]brady888 wrote:
I tried it this morning, starting at the highest position I plan on using.
It was definitely difficult, but a different type of body-taxing than pulling from the floor.
I guess I was hoping to ride a stance changing wave of progress (used to pull sumo) in order to “remember” how to pull conventional, and possibly upping the frequency until my nero-muscular efforts match my muscular effort.
Does that make any sense? [/quote]

If you wanted to go that route, I ran a cycle a long time back that alternated each week with ROM progression mat pulls and high rep floor pulls (around 15-20 reps). I was going through a very similar process as you were (I had gone 3 years without training the deadlift at all due to an injury), and this allowed me to have some days where I was training to get better at the deadlift and other days where I was getting stronger.

Now, this is even LESS frequency than before I realize, but you are training the deadlift proper more frequently than you would with just ROM progression.

You could also attempt to end a mat pull session with some floor pulls as a finisher. The weight is going to be pretty light, as you’ll have blown your load on the mat pull set, but wouldn’t be bad for technique development.