The Quest to Be Strong and Athletic

Training Thursday dec 24

upper body rep day.

push ups on dumbels with 150lbs of chain added

X20
X20
X20

crazy pump

since i am getting myself ready for some heavy pressing in the future
we did some crazy static hold rows on the kayzer air row machine. Who knows if i spelled that right but it is air pressured and is fun to play with you can adjust resistence during work out with your thumbs.

3X30 sec hold then let of some air max reps

then i did dumbell power cleans
this is from a year ago

tri’s

rubber band pull a parts

Christmas.

I had an excellent Christmas I am very blessed to have so many friends and great clients. Which is good for me because I don’t have any family anywhere close to here. It is difficult thoe to decide where to go when you get invited to 10 or 15 different dinners. Christmas is one of the few true days off I get so i stayed in bed until 1:00. Then I proceeded to dinner #1, after dinner umber one i took a nice nap then proceeded to a very large x mas/birthday party that was loads of fun.

training Sat deadlift

I wanted to wait until sunday to train because I knew my body would be in shock from all the sugar and carbs and it was.
But one of my buddies got a brand new pair of metal ace squat briefs and he was very excited to try them on. So i went in to help him.
any of you that have any experience with putting on new gear it sucks lol

10X1 with 405 working on getting my groove back on pull.

3X12 315 cambered bar goodmornings

3X12 GHR paired with abs wheel knees on bench

Today monday dec 28th
bench day

worked up and did 3 singles with 315+200lbs of chain. i was very happy with these

then i went down to 225 and 150lbs of chain and did 3X12

i might be doing chain suspended goodmornings tomm lol my buddy wants to do them for his birthday so i didn’t do anything that would beat me up too much.

3X12 wide grip pull down paired with 60lbs side dumbell lat holding onto squat rack X12 60lbs

more dumbell power cleans rubber band pull a-parts and tri work.

i weighed in today a very lean 237 lightest I have been in years

i just got done BBQing in 25 F weather call me Canadian but the steak was good


Bench set up from today

The bands make it even more fun …

oh i forgot Sunday I pushed the prowler and foam rolled

Kinda random but how often do you foam roll?..just wondering figured youd do it more then just once a week.

Your weights high bud, something we’re all striving to achieve!

Well i am down from 325 so 237 seems skinny for me. i roll a couple times a week mainly on the side of my legs.

I am going to try and stay lean and not get so big and bloated in the future. Thoe big and bloated has its advantages in the weight room.

I get regular massage work done as well this helps the most. do a lot of flexibilty work with the hips as well.

Tip of the day:
bench is a full body movement.

Get your feet set and driving into the ground even before u get the weight in your hands you should be driving your legs into the ground from the very start of the lift till the end. Some will wait till the weight is on the chest to push with the legs. I have found that I get alot more out of my leg drive if I drive and stay tight through the entire lift.

To test and see if you are getting enough leg drive take a floor press max if it is close to bench max you are not driving your legs hard enough.

Many times after a bench session my glutes and hamstrings hurt more than chest and shoulders.

Drive the legs squeeze the bar and good things will happen

bench press tips from way back lol

I have had and awesome week !!!

one of my best buddies birthdays (lifting buddy) he wanted to do chain suspended goodmornings for his birthday (with the safty bar) have not done them in forever.

i ended up getting 700 lol which is only 50lbs off my pr

Busy night tonight will post weeks training later

It’s been a great week !!!

What a night.

I try and for the most part keep this all about training. After all it is a training log.

But tonight was off the chart crazy.

i have been bouncing in bars since I was 18 (drinking age in Canada) Every bar that i have worked at loves me because i don’t drink and i’m not really a party person so to speak. When I was in Tucson AZ doing my GA at U of A (pay 500 a month) i worked at a VERY ruff place. Most of our clients where drug runners, so needless to say i have been shot at, had knives pulled on me.

Had people try and run me over with there cars ect. This past year when the economy went into the tank i started bouncing again. (I should have just cut back on eating out) So i would work 8-10 hour a day at the gym m-f and then work all night friday and saturday night. Plus many weekends my girlfriend at the time would come to visit this lead to a very run down and tired Jim.

When I decided to come back from Colorado I decided to stop bouncing and make some changes in my lifestyle like not eating out 5-7 times a day lol

My rather large roomate is the head door guy at a piano bar downtown. two weeks ago he had 5 guys quit on him all college kids end of semester. So i agreed to help him out until he hired some more people.

Usually our bar is really laid back … not tonight

  1. open bar is bad.
    We had open bar for new years. people show up at 7 and start drinking and drinking … With it being new years and people paying 70 dollars to get in for open bar we try and avoid throwing people out before 12. I am a really patient person i have a super long fuse from years of dealing with drunk people. I honestly can’t remember the last time i got really angery.

I got there at 9 by 11 i had thrown out 15 people. Girls throwing drinks in guys faces, guys falling over passing out. Girls throwing up on tables. Open bars are bad. By the end of the night I threw out about 35 people.

  1. Bars with two floors are bad.
    guess what drunk people do when there is an upper floor they throw stuff down on others. Like bottles full drinks. Then the fun part taking a guy that doesn’t want to leave the bar down the stairs goodtimes. We don’t have radios so most of the time we do this solo the entire time i’m thinking great i am going to get smacked in the back of the head with a beer bottle.

  2. You know you are getting old when.
    i moved to ky in 2001 so many of the kids i trained when i first moved here are old enough to come to the bar now which is kinda weird. There was about 10 kids that played football in the bar tonight which is fun. When people drink they are always honest about how they feel about you. It was nice to hear how much they enjoyed working with me and how they still try and do some of the stuff i did with them way back then.

There was on kid there who i really enjoyed working with such a good kid he is in med school. I worked with him and his sister for three years. i am really close with him family. he was well on his way to being drunk when i talked to him but not too bad.

about 12:30 i was cleaning off tables when i looked up he was staring right at me his back to the road i was inside looking out the window. in slow motion his eyes rolled into the back of his head and he fell backwards off the curb hitting the ground back of head first. it was bad his head bounced off the cement like a basketball. I went flying out the door people were just standing there staring and laughing.

a huge pool of blood was coming out of the back of his head. I jumped down on the ground took my bar town and put it around the back of head and applyed pressure. His skull was mush i almost started to cried but the action helped me keep it together i was yelling to call 911. lucky a police cruiser pulled and called it in. I spent what seems like forever trying to talk to him. He was talking but it made no sence. his heat rate was all over. He was getting clamy and going into shock.

the paramedics got there and put him on a spine board they were very serious they knew this was big time trouble.

I tried callig his parents after work and couldnt reach them. i went by the hospital i could not get any info because I was not family.

The last six weeks have been intersting and challenging to say the least but this takes the cake.

nothing like holding in the brains of a kid your worked with for 3 years to kick off the new year.

I hope by typing this out on here i will be able to get some sleep.

If you read this please say a prayer for my friend and former client and his family.

Jim

Update:

First off thanks to everyone the prayed for my former client. he is stable and undergoing lots and lots of testing. the back of his head was pretty messed up. His BAL was 350 wow … 400 is major danger

Tip of the day.

Be careful combining some exercises that overload certain muscle groups.

Example:
one time i did barbell overhead press and one armed dumbell snatch. This overloaded my neck and traps and caused some funtime issues

The exercises don’t have to be on the same day either. I found out i couldn’t do safety squat bar anything and shrugs in the same week or cycle. They would also cause too much stress on my neck and traps

squat day tomm I am looking forward to getting back on a regular sched with the holidays behind me.

jim

Training …

Squat

super long warm up and rolling
wow was i beat up from the chain suspended goodmornings. Tried squatting off a box instead no go. My best ss bar chains suspending goodmorning bar hung at waist height was close to 800lbs that was at a bodyweight of 300lbs That was also doing max effort all the time my body was used to straining. So now at a body weight of 237 with no max effort work in over a year and recovering from a car wreck lol I only missed my pr by 50lbs i am paying for it.

so i changed my work-out up to help me recover.

4X20 heavy reverse hypers to traction spine
paired with 4X20 hanging leg raises same reasons
paired with feet in air side to side holding onto squat rack X20

this made me feel 1000000 times better

then heavy prowler pushes in the snow

more rolling and traction

looking forward to resting

it was nice to see ohio state open there offence up some and use all the talent they have.

i love bowl season

Jim

This is really cool except for the music

side note front squats with arms crossed put a lot of stress on traps and neck. Massage is good and needed

Jim, I prayed for your former client and his family, that’s really terrible, and I’m sorry you had to have an experience that awful.

Also, a buddy and I were talking about raw benching today, and I was curious, do you think there is much sense for a raw lfiter to do one or two board presses, if he isn’t specifically weak a the lockout?

Thank you for doing that. Yes it was aweful but that is what life is all about, dealing with one problem Learning from it, and moving onto the next. Dealing with issues head on and not avoiding them makes you a stronger and better person in the long run even thoe it can be painful at times.

As for the board press yes it can be an excellent tool especally for the raw lifter. Board presses are great for adding variation to training so you don’t get burned out on the full range press.
Also if you are getting stuck at a certain piont in the press doing a three week wave of board presses near that spot has helped me in the past.

I would use them these ways:

1.as a three week wave

  1. As part of a max effort rotation
    week 1 2 board press
    week 2 cambered bar bench (bigger range of motion)
    week 3 floor press

  2. For tri work (higherboards 3 4 5). Nothing overloads tris like close to medium board presses.

  3. To limit range of motion to work around an injury.

If you do decide to add in some board presses make sure u do some full range work (dumbell presses ect.) either after them or on your second pressing day if liftng 4 times a week.

Get you upper back and traps as thick as possible being able to sit up on your traps and being able to lock them into place will lead to a huge raw bench.

Make sure you press the bar as hard as possible on all sets speed beats sticking pionts.

I hope this helps

Jim

Also Doing pause presses off boards builds some sick strength

[quote]squat1000b700 wrote:
Thank you for doing that. Yes it was aweful but that is what life is all about, dealing with one problem Learning from it, and moving onto the next. Dealing with issues head on and not avoiding them makes you a stronger and better person in the long run even thoe it can be painful at times.

As for the board press yes it can be an excellent tool especally for the raw lifter. Board presses are great for adding variation to training so you don’t get burned out on the full range press.
Also if you are getting stuck at a certain piont in the press doing a three week wave of board presses near that spot has helped me in the past.

I would use them these ways:

1.as a three week wave

  1. As part of a max effort rotation
    week 1 2 board press
    week 2 cambered bar bench (bigger range of motion)
    week 3 floor press

  2. For tri work (higherboards 3 4 5). Nothing overloads tris like close to medium board presses.

  3. To limit range of motion to work around an injury.

If you do decide to add in some board presses make sure u do some full range work (dumbell presses ect.) either after them or on your second pressing day if liftng 4 times a week.

Get you upper back and traps as thick as possible being able to sit up on your traps and being able to lock them into place will lead to a huge raw bench.

Make sure you press the bar as hard as possible on all sets speed beats sticking pionts.

I hope this helps

Jim

[/quote]

Thanks for the tips Jim. I’m looking to do my first meet this year, and I’m trying to get a bit of a plan together. I’m going to do a raw meet first ( just to rack up some easy raw records lol), and then getting into gear later in the year. I had a couple injuries over the summer, and my squat has completely gone to hell. Squat has actually been going down, so I need to get a good plan together for that, too.