Interesting stuff about the calves and arch. Kelly Starrett had a thing on mobility WOD and was trying to get Mark Bell from Supertraining gym to squat with his feet forward and not outward. If you do the experiment, you’ll have a bigger arch in your foot. Starrett was saying it would generate more torque at the hips and lead to a bigger squat, but my experiments with it failed.
Either way, when I do that wall squat stretch and put my feet straight, something is pulling hard on my arch, so hard my foot starts to cramp up. Its due to the tightness in my adductors.
Last Night: Extra Workout
Wrist Extensions on Wrist Roller
High Rep Good Mornings w/ Bar
Adductor Stretches
Hip Internal Rotation Stretch
Rumble Roll in Fire Hydrant w/ Roller on Couch
More Stretches
Warm Up:
Foam Roll
Band Stuff Pec/Lat
Indian Clubs
Internal Rotation
Couch Stretch
Adductor Mobs
CGBP:
Barx10
135x8
185x5
225x5
255x3
280x5x2 @9
…first set was strong, second set was a little harder
1 Arm DB Press:
…Seated 2 Arm
45x10
60x10
70x4
…1 Arm Standing
70x5/x3
…Left side weaker
Reverse DB Fly:
20x15x3
…not solid and last handful of reps were cheated
DB Neutral Grip Tricep Extensions:
35x15,12,10,7,5
…Pumped relatively quick.
Knee Raises:
BWx12x3
Leg Raises:
BWx10x2
Stretch/Roll:
Forearm/Tricep Tendon
Hip Internal Rotation w/ Band x 3
Wall Squat w/ Band x 3
Pec Stretch
Pec Roll
Upper Back Roll w/ LAX Ball, Tack and Stretch
More Internal Rotation and Adductor Stuff
Notes:
Bench is doing well.
Gained a crap ton of internal rotation in one session. Hip socket is still popping and snapping, so I’ll keep working at it. Actually, looking forward to doing a cycle of oly squats and seeing what I got in me.
Warm Up:
Foam Roll
Couch Stretch
Walking Lunges
Walking Spiderman
Squat:
165x2x6 w/ 45 sec rest
Sumo DL:
Some
465x2
524x2 …shit out of the groove
425x3x5 w/ 2 min rest …in the groove for last 2 sets
Pull Ups:
BWx8x3
Dead SSB Sumo Squat:
Some
370x1x3
Deficit Sumo:
405x5
BB Row:
Some
205x5x3
BB Shrugs:
275x15x3
…pretty much just a static contraction at tned
Stretch:
Will spend the rest of the evening doing these and watching tv
Notes:
A little slow out of the gate today. Form was off and didn’t get on track until halfway through the CAT sets. SSB Sumo Dead squats are improving.
Also, met a legend today, a guy named Jim Cash. He pulled 832 at 220 back in the day. He won world championships before I was born, and he can still outlift me.
Bench:
Some
245x2
275x2
295x2
315x2… second rep was sloooooooooooooooooooooow
270x6
…wider grip by accident
Notes:
Went to a halloween party last night and got absolutely shit-canned until the wee hours of the morning. Still hungover and feel like shit. Its not as much fun as it used to be, and I cut this one short.
May go in tomorrow AM and finish this after some sleep.
Also, used a new bar that is 5cm wider ring to ring than the other ones, and I felt weaker, so my grip is staying where it was before.
10/24/11 Josh Strength W6D1: The Other Half of Bench
Warm Up:
None
WG Paused Bench:
135x5
230x8x2
Dead Bench:
270x1x4
Dips:
45x5
70x5x3
DB Fly:
45x7x3
Arnold Press:
30x11x3
…First time doing these. Like them but need more weight. Feels better on my shoulders than DB pressing.
HCs:
50x10x3
Planks:
1 min forward x 2
1 min /side
Notes:
Putting my life together after a completely shit day yesterday. Nothing wrong with a couple drinks, but I over did it by a factor of 1000. Never again.
Got an MD appointment for tomorrow. Getting this left hip looked at. Was going to let it slide, but I was digging my fingers in there and there is a big bump in my left hip crease. Doesn’t feel muscular at all, and first I thought it was a hernia, but it is on my leg directly parallel to the V of my dick stem.
Snapping hip due to a illipsoas issue was the diagnosis. The bump is just an inflammed lymph node, but why my lymph nodes are swollen is beyond me. Hopefully something wrong with my illipsoas and it is trying to heal. Otherwise, the bump was scariest thing and the MDs didn’t seem concerned.
Going to meet with a DPT and see if he can’t help me root out some causes and fixes. One initial session, then I’ll take it from there.
I’ll continue the grettiron stretch series, plus standard hip flexor stuff. I interested to see how the physical therapist goes about looking at this. Another $1 in the bucket to learn something new, but insurance should cover most of it.
Training will continue with the oly and belt squat mods.
I’ll post some progress pics shortly as I’m the biggest, strongest, and leanest I’ve been.
Man I had a swollen lymph node right on the V and that is scary until the Dr says “no problem!” Even then… this is the dick stem we’re talking about. Lol great descriptor.
[quote]grettiron wrote:
Man I had a swollen lymph node right on the V and that is scary until the Dr says “no problem!” Even then… this is the dick stem we’re talking about. Lol great descriptor.[/quote]
It scared the crap out of me and I’m still wondering why it is there. I found it the day after my party night, which may have had something to do with it.
Warm Up:
Foam Roll
Walking Lunge
Walking Spiderman
Glute Bridges
Leg Swings
Couch Stretch
Adductor Mobs
Oly Squat:
Barx10
135x8
225x5
275x5
315x5
340x5x2
…last rep a bit slow
1 Leg Squat on Box:
15x6x3
…Left leg weaker and more unstable
1 Leg DL:
60x3x2
…This maybe should be moved to warmup
Belt Squat:
2p x 10
4.10p x 10 x3
…so hard for me. Lights up my low hamstring @ the knee which I never get.
Chins + GHRs:
BWx9x5 + BWx12,12,11,11
…last rep on chins was weak, otherwise these are feeling real good and I want to take a rep max
Notes:
Got up early to catch up and started at 7:00AM. Not used to it and hit the wall after squats and felt like vomiting through the rest of it. Couldn’t get to sleep last night either, but had no trouble getting up.
Feel like I lost some weight the past week and need to step on a scale.
Stretch and some glute activation/hip extension work later.
CGBP:
135x8
185x5
225x3
255x3
285x5x2 @9.5
…first set was cake. last rep, last set was a small grinder
1 Arm DB Press:
55x5/
70x7/x2
Bent Over Fly:
20x12,10,10
…stricter than previous weeks
Neutral Grip DB Extensions:
40x10x5
Knee Raises
BWx12x3
Leg Raises:
BWx10x2
Notes:
BW was 182 last night before bed and 184 after breakfast. That’s like a 5lb drop in the past week or so. My fast food bill last month was 80$ over budget and came to like 120$ total on Mint, so who knows. Its fat loss and my strength is doing good, but I’m visibly leaner than I’ve been.
Going to focus on eating a bit cleaner and maybe adding in a few super shakes during the day to keep calories up, schedule permitting which has been rough.
I’m about caught up with work and life issues but this was a rough week due to a handful of things that are now in a good place.
Warm Up:
Foam Roll
Hip Flexor Mobs
Adductor Mobs
Squat Sit and Stretch
Leg Swings
Jump Squats:
165x2x6 w/ 45 sec rest
…worked on staying tight and bouncing off glutes.
Sumo DL:
315x5
405x3
470x2
529x1 (w/ a miss)
440x3x4 w/ 2 min rest
390x3 …off a 4" deficit
…Pissed I missed one
Pull Ups:
BWx10x3
Sumo Dead Squat w/ SSB:
225x1
315x0,0,0
…just wouldn’t budge
BB Rows:
210x5x3
DB Shrugs:
100x15x3
Spread Eagle Situps + Stretching:
Some
Notes:
Survived the week and actually managed a couple half decent workouts. A lot of crap happened, but after a good nights sleep I’ll be right as rain.
Very low on psychologically motivation as of late. I’m really not fired up for these workouts or sets, I just get in there and do them, sans head phones and stimulants. I need to get a little more fired up for this stuff.
Warm Up:
Foam Roll
Hip Flexor Mobs
Adductor Mobs
Squat Sit and Stretch
Indian Clubs
Bench:
135x8
185x5
225x5
250x3
270x2
300x2
320x2 …@8.5 at least one more good one in the tank
270x10 …@8 absolutely owned this. If they could all be this good.
WG Paused:
235x8x2
Dead bench:
280x1x3
Dips:
45x5
80x5x3
DB Flies:
45x9x3
…short rest
Arnold Press:
30x12x3
…short rest
HCs:
55x6x3
…hard
Iso Abs:
1 min x 2 forward
1 min/side
Notes:
If I could lift everyday like I lift on Sundays my conquest of the known universe would have been completed years ago. Didn’t know how this one would go after last Sunday, but pleasantly surprised.
This stuff sold in under 24 hours for what I was asking. I probably could’ve got $2k for it. I’ll miss it, especially that prowler, but I probably wouldn’t use it much over winter and the gym has one.
What I want to note for anybody who cares, is that a crossfitter bought it. Of course, she was an ex-runner and gung ho about getting started, and under the eye of a “level 1 certified crossfit trainer” she did 70 pullups her first workout, got rhabdo, and couldn’t move her arms for a week… She couldn’t move her arms for a week, no hyperbole.
Warm Up:
Foam Roll
Hip Flexor Mobs
Adductor Mobs
Walking Spiderman w/ Hip Lift
Leg Swings
Calf Mobs
Oly Squats:
135x10
185x5
225x5
275x3
315x3
335x3
350x5x2 …pretty much same as last week/last rep slow
1 Leg Squats:
BWx6x3
…much better than previous weeks. Used my hand on the rack to support myself a bit and much more stable in the hip i.e. it didn’t aggravate anything
1 Leg DL:
65x3x2
1 Leg Glute Bridges:
BWx12/x3
Belt Squats:
4plates x 30 total reps
…was getting buttfucked so I experimented with foot positions and accumulated reps
[quote]theuofh wrote:
What I want to note for anybody who cares, is that a crossfitter bought it. Of course, she was an ex-runner and gung ho about getting started, and under the eye of a “level 1 certified crossfit trainer” she did 70 pullups her first workout, got rhabdo, and couldn’t move her arms for a week… She couldn’t move her arms for a week, no hyperbole.
[/quote]
Great enthusiasm, but how is that in any way productive???
[quote]theuofh wrote:
What I want to note for anybody who cares, is that a crossfitter bought it. Of course, she was an ex-runner and gung ho about getting started, and under the eye of a “level 1 certified crossfit trainer” she did 70 pullups her first workout, got rhabdo, and couldn’t move her arms for a week… She couldn’t move her arms for a week, no hyperbole.
[/quote]
Great enthusiasm, but how is that in any way productive???
[/quote]
If an individual can’t do one pull up, and the trainer says it is “infinitely scalable” and just add a band and do 70, its not the greatest idea IMO, especially doing it for time. This was her first xfit workout which I hope the trainer was aware of.
If shit does happen, and somebody can’t move his/her arms, they are not supposed to be manually moved and massaged, as this can put all the shred muscle waste into the bloodstream and wreck the kidneys, which I found out.
I’d prefer this not to happen to people, especially athletes who could go on to be good at something or at least have some sort of physical hobby that they enjoy outside of high-school or collegiate athletics.
I’m a bit agitated also, now that I’m starting my rant, that an organization fully aware of the potential of this type of injury, so much so that they have an artist rendition of a clown with his kidney’s falling out as a logo, doesn’t educate their trainer’s to let new clients know that the potential for it to occur is there, and how to proceed if they do experience symptoms.
I’m now semi-convinced that this happens with frightening regularity and people are getting badly hurt due to what amounts to basically a lack of common sense.
Notes:
Been training my ex girlfriend, why? I don’t know, but she is doing well. I’m going to start working up to beltless 1-3 at around 90% while she warms up, because as Dan John said “If its important, do it everyday”.
We’ll see how it goes. I got meeting with DPT tomorrow and I’m very interested in what will happen.
CGBP:
135x8
185x5
225x5
255x3
275x1
290x5x2 @10 …last rep first set slow, last rep last set was grinder
…stretches in between sets
DB MP:
70x5x4
Bent over Fly:
20x15x3
…some body english
DB Extensions Neutral Grip:
45x6x4
Knees Raises + Leg Raises:
BWx12x3 +
BWx10x2
Notes:
Failed hip flexor, piriformis, and IT band tests at therapist office. This shit all surprised me, as I’m pretty diligent about getting that stuff stretched out. I don’t know to stretch the IT band, but I roll it all the time.
Stopped at home depot and got a piece of pure PVC pipe to roll with, which is killer but hopefully will loosen up the IT band. Double time flexor and piriformis stretching, then its on like donkey kong.
Learned some new stretches, but they are somewhat geriatric compared to the usual ones I do, but 3 times a day for the next week and hopefully the snapping will stop.
Benches were hard today. Close grip progress may be grinding to a halt here soon, but next week is a deload, which seems like perfect timing.