Theuofh's Training Log v2

Training Training Logs
361

9/30/11 Josh Strength W2D4: DL

@ HOH2

Warm Up:
Foam Roll
Band Pec/Lat
Couch Stretch
Fire Hydrants in Hip Extension

Jump Squats:
165x2x6

Sumo:
Some
455x3
505x2 …missed 3rd rep
405x4x8 w/ 1 min rest (FUCKING HARD)
…+4lbs due to making up 20kg plate differences w/ a 5

Pull Ups:
BWx6x3

Dead Sumo Squat w/ SSB:
315x1x3
335x1x2
355x1

3" Deficit Sumo:
380x5x2

…SKIPPED A BUNCH OF STUFF DUE TO TIME

Notes:
All pulls w/ Texas Power Bar. I get a lot out of a DL bar.

Lifted at lunch. Doesn’t look like much, but it took close to 1.5 hours including warmups. I took a good 10 minute break after the “density” pulls. It was OK up to the 4th set, after that each rep was hell. Felt it mosty in lower back, i.e. that is the first thing to go. Not surprised, considering most of my pulls have been training in a low rep range with high intensity/low volume. Breathing was fine, so I’m not in that bad of shape, but my back got screaming.

362

10/2/11 Josh Strength W3D1: Bench

@ HOH2

Warm Up:
Foam Roll
Band Pec/Lat
Couch Stretch
Squat Sit and Push Knees Out

Bench:
Some
255x3
280x3
300x3 (@8) …Smooth with good speed. Best set in awhile.
270x7 (@8) …Rushed some reps so not as pretty. Bar speed was still good.

WG Paused:
215x8x2

Dead Bench w/ 1 min Rest:
255x1x6

Dips:
45x5x5
…could’ve went all day with these

DB Flys:
40x12x3
…Got the hang of these now

Front Raises:
45x4x3

HCs:
45x10x3

Planks:
1 min forward x 2
1 min /side

Notes:
Good day. Sundays are awesome.

363

Damn, wish I had your bench.

364

[quote]grettiron wrote:
Damn, wish I had your bench.[/quote]

…and I wish I had your squat.

365

10/3/11 Josh Strength W3D2: Squat

@ HOH2

Warm Up:
Foam Roll
Couch Stretch
Some Lower Mobs

Squats:
135x8x2
225x5
275x5
315x5
…thought it was going to be a good day up to here
365x3
385x4 …skipped last rep
315x5
335x5
355x5
365x3 …missed 4th

Paused Oly Squat:
300x5,3 …missed again

DB DL:
50x7x2

Chins + GHRs:
BWx8x5 + BWx10x4

Abs:
Side Bends
Plates Twists

Stretch:
Pec
Lying butterfly w/ plate (left hip popped hard and it has been feeling good, may do these before I squat and see if position improves)

Notes:
Was hoping for a good day, then got squirrely at 365. Everything felt good and form was dead on, then something happened and I was caving my chest and shooting my hips up. Went back down and worked back up, but I was shot.

Noticeably back fatigue going in, but nothing that could’ve been worked through.

Knee sleeves arrived and I don’t get to try them until Friday.

366

10/5/11 Josh Strength W3D3: Bench Accessory

@ WSU

Warm Up:
C2
Foam Roll
Extensive Stretching/Lower Mobs

CGBP:
135x5
185x5
225x5
255x5
270x5x2 (@8)
…Benched out of squat rack and got a good setup. Felt fast.

DB Military:
65x9,4
…shit

Bent Over Fly:
20x15x3

Dicks Press:
140x8x4
140x6
…more of a press than an extension

Abs:
KTCs BWx12x3
Leg Raises BWx10x3

Notes:
Bench feels awesome and got the hang of dicks press, but everything else is sucking ass.

Feeling beat down, physically and mentally. Takes a lot to get me going and I’m not looking forward to Friday. Adductors are thrashed which means I did a shit job of recruiting my hips, but I could have told you that after the first couple heavy sets on Monday.

Getting decent sleep, but I feel like I need more. I could take a nap right now and not wake up until tomorrow morning.

Not surprised as I missed a heavy deadlift rep last Friday, missed some heavy dead squat attempts, then missed twice squatting yesterday, so I’m pretty much digging myself a hole.

367

10/7/11 Josh Strength W3D4: DL

@ HOH2

Warm Up:
Foam Roll
Couch Stretch
Some Lower Mobs

DL:
Some
459x3
510x2+1
…gripped slip @ top set, came back and got it

405x4x8 w/ 1 min rest
…back cramped up terribly

Pulls Ups:
BWx7x3

SSB Dead Sumo Squat:
Some
360x1x4

Notes:
Ended it early. Set up to pull from a deficit, got 1 and my hands hurt and I was demotivated highly so I shut it down.

Taking it easy this weekend, and hopefully getting some R+R.

Life stress is high, and will be for the foreseeable future. Really not a good time to be pushing my training too hard, but hopefully I will adapt and start progressing.

368

10/9/11 Josh Strength W4D1: Deload Bench

@ HOH2

Deloaded
Same stuff, but less volume and less weight.

Notes:
Need to do some mobility stuff. Left hip flexor is aggravated from shit squatting on Monday and left erector/midback is tight. Been feeling the left erector like crazy for the past two weeks, especially arching to squat even at 135. Its where I was weak, so hopefully there is some improvement in the works.

Otherwise, deload came at the right time and hopefully I can get my shit together and pull ahead of some of this stress.

May bring back the box tap if squatting continues to suck.

369

10/10/11 Josh Strength W4D2: Deload Squat

@ WSU

Deloaded

Squat: 225x5x2

Some other stuff
…really light/low volume

Notes:
Left midback erector is still noticeable sore when arching or attempting to. Hopefully, that means I’m working through a weak point.

Otherwise, didn’t have access to GHR and was fairly successful doing unassisted natural GHRs. I only did it the first rep of each set, and my hamstrings are fairly rocked right now.

370

10/10/11 Josh Strength W4D3-4: Rest of Deload

Did them.

Uneventful except for a back tweak. I was complaining about that left erector before, and its a bit worse, even arching to do a bodyweight squat I can feel it and if I twist a certain way.

Its not bad, and I let Josh know and we modified this first week back to avoid the issues just on squat day. It seems fine to pull with, but we’ll find out. It doesn’t hurt, just feels a bit tweaked and I don’t want it to become an issue.

Otherwise, left hip appears to be doing better and its due to something “adductorish”. I think I know how to fix it and could describe the problem, but don’t have the anatomy vocabulary.

371

10/16/11 Josh Strength W5D1: Bench

@HOH2

Warm Up:
Band Stuff
Squat and Push Knees Out
Banded Couch Stretch

Bench:
BarxSome
135x7
185x5
215x2
242x2
265x2
290x2 …almost missed second
310x2 @9.5
270x8 @10

WG Paused Bench:
220x8x2
…Love these, feel so tight and smooth pressing like this. I may bring my grip out 1 finger in the future.

Dead Bench:
265x1x4 w/ 90 sec rest

Dips:
45x5
65x5x3

DB Fly:
40x15,12,11
…went for maximum stretch

Front Raises:
35x5x3

HCs:
50x6x3

Planks:
Some

Notes:
Shaking out the cobwebs on bench. Felt slow even at 215 then almost missed the second rep at 290, which scared me for the top set. Got it though and it felt better than 290, with a questionable rep in the tank. 270x8 was hard afterwards. Hopefully, just a little rusty from the deload and will kick back into gear. Happy with how this has been going.

Did some bar dead stop good mornings screwing around and there is definitely a tweak on the left side of my back. Don’t know when I did it, but it was awhile ago as I’ve felt the area since maybe week 2 or 3. I’ve been working through it fine, but I may do some high rep good, light good mornings to flush it out and speed up the healing process.

Sundays are always awesome. About to go eat some BBQ beef and throw another batch in the slow cooker.

372

10/17/11 Josh Strength W5D2: Squat

@HOH2

Warm Up:
Band Chest and Lat
Couch Stretch
Double and Single Leg Bridges
Adductor Couch Stretch
Fire Hydrants
…Slacking on my warmups is probably half the reason I’m beat up right now

Oly Squat:
Barx15x2
135x12
185x5
225x5
275x5
315x5x2
…Relatively Easy

One Leg Squat:
BWx6/
15x6/x2
…Used as a counterweight. Off a jump box

Belt Squat:
Some
2pps x 10 x 3
…Hard

1 Leg DL:
50x7x2

Chins + GHRs:
BWx8x5 + BWx10x4
…Felt like I could’ve done at least 20 straight chins

Side Bends and Plate Twists:
1 set each
…Bothered my low back

Notes:
Oly squats felt good. May stick with these for a bit and try to push it up along with belt squats. Belt squats are awesome. I think it will really ‘groove’ the mind muscle of where my hips should be when I squat.

Otherwise, everything was good today. Actually did a warm up which my dumb ass should never have stopped doing.

Left hip is somewhere between hurt and injured. It doesn’t hurt in itself, but something is slack down there lat lead to a bit of an erector tweak.

If I lift my knee to my chest its fine between 0 and 30 degrees of abduction. From 30-45 degrees of abduction, I can lift it fine but when I lower it seems to be the “snapping hip syndrome” where I feel like a tendon or something popping on the decent. From 45 degrees of abduction the actually joint pops when I lift it up to about end range, then the same snapping occurs on the decent.

My adductors are tight and I’ve been trying to figure out a way to stretch them without further aggravating the hip capsule. Pavel’s relax into stretch ninja one is an easy one and the couch stretch out to the side hits it good too. The wall squats and stuff bother the joint as I’m in full hip flexion.

I’ve had this before and it stopped when I started tapping off the box, which seems to indicate I was working around something. If it doesn’t feel any better within 4 weeks, I’m getting it imaged with I think involves a huge needle of contrast die being injected into the hip socket, which doesn’t sound fun.

373

I got the contrast dye in my shoulder and it was not fun. Good luck, hopefully it’s just inflammation and not a joint defect.

374

[quote]grettiron wrote:
I got the contrast dye in my shoulder and it was not fun. Good luck, hopefully it’s just inflammation and not a joint defect.[/quote]

Thanks Rich. I had an ortho put cortisone in my shoulder, I think twice, and it was unpleasant. I can’t imaging the hip.

Its been worse than it is now, so I think I can work through it with rehab/prehab/stretching. First thing is to loosen up the adductors. I tried your band stretches today, but I couldn’t get much out of them.

375

[quote]theuofh wrote:

[quote]grettiron wrote:
I got the contrast dye in my shoulder and it was not fun. Good luck, hopefully it’s just inflammation and not a joint defect.[/quote]

Thanks Rich. I had an ortho put cortisone in my shoulder, I think twice, and it was unpleasant. I can’t imaging the hip.

Its been worse than it is now, so I think I can work through it with rehab/prehab/stretching. First thing is to loosen up the adductors. I tried your band stretches today, but I couldn’t get much out of them.

[/quote]

There are two more that hit the rotators much more effectively. I will post vids tomorrow.

376

This one is more intense. Usually I would use a light or average band but my legs were not warm so I didn’t want to mess anything up.

I don’t get as much out of this one but it does feel good and give a different kind of stretch. Usually use an average or strong band here. Both of these are nut crushers, unfortunately. Just gotta work around it haha.

377

Thanks!

I’ve done the first one w/o the band though and I’m tight there. I’ll give it a go with the band to see if it accelerates the process.

The second one is where it is at I think. At 1:36, that’s like the wall squat one I do where I’ll lay on my back like you are, but then put my feet on the wall and use it to slowly walk my feet out wider. Its brutal for me and something I really need to fix. The arches in my feet start to cramp when I do it. Keeping my feet straight makes it worse.

Then at 1:00 min, is what I’ve been trying to figure out. I can do that and push my knees out all day, but my lower legs want to come together. When I pull them back outside my knee is when I really get the stretch, but its hard to do by myself. The band is the missing piece.

Awesome.

378

Hmmm your calves cramp up? Do you know about the calf stability/mobility/stretching exercises with the strong band? I had to do a lot of this rehabbing from a busted fibula but it might help you, too. Might not be the root cause but everything is connected so it could be contributing.

I can get video of those exercises on Thursday if you want.

379

No its not calves at all. Its actually in my foot, right at the arch, but its definitely connected to the adductor.

Video would be cool though, as I only do like 2 calve/ankle things and it would be nice to have more in the rotation.

I’m also missing a ton of hip internal rotation compared to you. It looks like you get your legs touching with wide feet, and mine are a good 3+ inches apart.

Did you figure these out through experimentation or did you do some research?

380

If your arches hurt, then the root cause is probably in the calf musculature somewhere… not like your gastroc or soleius but some other little shit that runs on the back inside of the tibia. Supposedly you can rebuild your arches if your feet are pretty flat by strengthening the muscles that hold your arch up. Might be true but I’ve never put in the time to find out (my arches are pretty low, maybe even flat).

The ankle exercises were from Dick Hetzel (sp?), of Jump Stretch, and were posted on elite before they stopped selling Dick’s bands and started making their own brand. Everything else was from experimentation out of desperation. My back used to be really fucked up… to the point were just walking was excruciating to the spine (not even erectors). Actually, the two videos I just posted (specifically the first one) has helped alleviate back pain for me as well. Probably because things got so tight the spine was getting torqued.

One other recommendation: hit the rumble roller/stick/LAX ball before the band work if you’re not doing these post-workout. Rolling + band work is a life-saver, and I don’t mean that lightly.