…~1hr of stretching, rolling, lax balling last two nights
@HOH2
Warm Up:
PVC Roll
Hip Flexor Mobs
Calve Mobs
Seated 90/90 Mobs
Glute Bridges
Walking Spiderman
Speed Squat:
165x2x6
Sumo DL:
315x3
405x3
455x3
484x2
533x2 @10 …woke my ass up
…much better than previous weeks. pushing through my heels.
450x3x3 w/ 2 min rest
Pull Ups:
BWx12,10,10
Deficit Sumo:
Up to 430x1
DB Row:
85x6x3
DB Shrugs:
110x15x2
Notes:
Another ass crack of dawn workout. Got up and wanted to be in the gym by 6, but had some instant coffee in a protein shake that upset my stomach and I didn’t get in until 7 and felt like shit when I did.
Second rep of top set of deadlift woke me right up then I was on.
Solid workout, pulls felt much better, actually pushing through my heels, but the bar still wants to get a bit forward. Still better than previous weeks and finally starting to get used to new gym and platform after about 2 months.
Groin mobility has definitely increased. Left hip is still snapping though. Got some recommendations for good MTs from the guy that owns the gym.
Not going to post it. Took about 45 minutes at a leisurely pace.
I don’t like deloading every 4 weeks regardless, and I feel alright but I have feeling these last 4 weeks are going to be hell, so I’ll take what I can get.
Don’t know where my squat is at, but I’m hoping I’ll be pulling close to 600 and benching close to 350 by the end of this.
A meet before Christmas isn’t happening, but early next year I’d like a 1400 total at 181, then hopefully 1450+ by the end of next year. If I can get hip figured out and fixed, and pull my squat together, its possible.
Beltless Squat:
Up to 385x1
…felt good. Guessing around 425 is max.
Stretches:
A lot
IT Band Rolling:
A lot
Notes:
Chomping at the bit. I didn’t realize it, but that last weeks of training really has me a bit beat up. Feeling much better now and tried not to overdo it.
Stress levels are extremely high though which is adding to it. Action is the best cure for anxiety though as someone said.
Warm Up:
Hip Flexor Stretch
3 Way Hamstring Mobs
1 Leg Glute Bridges
Fire Hydrants
More Hip Flexor Stretches
Squat:
Up to 455x0,1
…Slow but it went up
315x15
…all of these were tapped of a box. If I had my camera I would have done 20.
Decline Dragon Flags:
BWx8
Decline Sit Ups:
BWx12x2
Notes:
Missed first heavy one due to not staying tight. I felt myself shift at the bottom and knew I had it in me, so I came back and got it.
All of my squat/hip problems are due to not staying tight. Going to figure out a plan to fix this and get rid of the box. I think I had it figured out before, but I started Josh’s programming and just jumped right back into heavy free squatting which fucked me right up.
…last deload squat workout was dumb. 3 weeks without regular squats and I got terribly sore.
@HOH2
Warm Up:
Mobs
Indian Clubs
Bench:
Some
275x2
305x2
330x1 (missed 2nd)
285x6 (missed 7th)
WG Paused Bench:
245x6x2
Dead Bench:
Some
290x1x2
Dips:
45x5
90x5x3
DB Flies:
45x12x3
Arnold Press:
30x15x3
HCs:
55x10,7,6
Planks:
1 min forward x 2
1 min/ side
Notes:
Got owned on benches, and that’s why I’m ambivalent about pure deloads every 4 weeks. Last week those would have went. Next time, pure deload maybe every 8 weeks or when I’m feeling beat, and otherwise every 4 weeks may be a down week with just a couple heavy singles about 90% to keep groove.
Filmed it, 2nd rep at 330 stuck halfway for about 3 seconds then 7th rep stuck 2/3 of the way for about 5 seconds. IMO, could be biased and probably is, it was just due to missing the groove. If I pushed towards my face, those reps would have went. Also, a little wobbly and unsymmetric on the eccentrics.
I’m full of excuses, and hopefully I can make up for it next week.
Oly Squats:
135x10
225x5
275x5
315x3
365x3x3 @9
…heavy, had to move bar a little lower top sets due to not used to trap pain
…~14" heel to heel
1 Leg Squats:
BWx6/x3
1 Leg DL:
70x3/x2
Belt Squats:
2 plates x 7
4 plates x 5
5 plates x 7 x 3
Chins + GHRs:
BWx10,10,10,10,5+5 + BW x 12 x 4
Single Leg Glute Bridges and Stretching:
Some
Notes:
Rough day. Was up late doing something last minute due to an email mixup that wasn’t mine, then up early and running on 5 hours sleep. I have the start of a sore throat, which hopefully will pass.
Got a little breather this weekend and feel rejuvenated. Stress will continue to be high through Christmas, but after that hopefully life will be a little more enjoyable and laid back.
Decent workout otherwise and got everything in plus some stretching.
[quote]grettiron wrote:
Man icing the AC joint really worked out well. Thanks for the tip.[/quote]
You’re welcome. I’ve contemplated going to the gas station buying a couple bags of ice and taking a long soak in the bath tub with it after hard workouts. It seems like it would be helpful.
11/16/11 Josh Strength W8D3: Bench
…~1hr total body mobs/roll/lax session last night
@HOH2/WSU
Warm Up:
Indian Clubs
Hip Flexor Stretch
CGBP
Up to 300x1
…supposed to be 300x4x2
…lower mobs in between warmups
Seated DB Military:
40x8
55x8
70x8x2
…good moved the incline to top-2 spots and much better
Rear Delt Fly:
20x15,15,10
…Pec stretches in between
DB Neutral Grip Ext:
45x11,10,10,6
Hanging Abs:
KTCx12x3
KTEx10x2
Stretches:
a bunch
Notes:
Was sick yesterday and now its just pretty much chest congestion. I’ve been sick twice since working with Josh, compared to maybe twice in the past year. I’ve been taking multivitamins but haven’t eaten a vegetable in maybe 3 months which may have something to do with it.
Bench has fallen in the shitter. Hoping its residual from Mondays workout which was rough.
Had a good run at it though, so I can’t complain and it will be back up again. After this program, I’m going to go back and actually look back over the log and results as I got in a good 9 week bench groove and I want to see the %'s and volume over the cycle. My last good bench workout was excellent and I want to see if there was any taper or anything that could have led to a peak.
Warm Up:
Hip Flexor Stretch
Seated 90/90s
…Cut it short. Not feeling good at all.
Speed Squat:
185x2x6 w/ 45 sec rest
Sumo DL:
135x5
225x5
315x5
405x3
455x1
495x1
545x0 …not going to worry about it
470x2x4
Pull Ups:
BWx10
1chainx8x3
3" Deficit Sumo:
225x3
315x3
405x2
445x2
…brought stance in about an inch per side and felt much better
DB Rows:
90x10/x3 w/ 30 sec rest
Notes:
Went to bed at 8:00 PM yesterday then finally dragged myself out of bed at 9:00 AM. I remembered Monday I was working and drinking from a cup, then saw it had mold in it and told everyone I was going to get sick, and sure enough I did.
Just wanted to get in and get out. I’m not going to worry about the miss or any of the misses this week and just move on to next week.
[quote]WhiteFlash wrote:
You gotta get some vids up of some your lifts man. Impressive stuff in here.[/quote]
Thanks Flash. I have some bench videos from last week and this week but they’re all misses, so I’m not going to post them. If I can turn the corner on this hip issue and new left side thing, and actually start doing what’s programmed, I’ll start posting em up.
Warm Up:
Foam Roll
Band Lat/Pec Mobs
Hip Flexor Stretch
Indian Clubs
More Lower Mobs
Bench:
135x8
225x5
255x3
275x2
310x2
335x1 (missed 2)
285x6 (cut if off)
…major issue on left side. pecs not firing and its trailing by about 2".
WG Paused Bench:
250x5x2
Dead Bench:
295x1x2
Dips:
50x5
99x5x3
DB Flies:
45x10x3
Arnold Press:
30x11x3
HCs:
45x6/
60x6/x3
Ab Isoholds:
1 min forward x 2
1 min/side
Notes:
Sent Josh last week’s bench vids and he noticed my left side was looking off. I noticed it this week after the top set and tried to compensate on the 285 set to no avail.
If I just set up to bench, my left side is a bit internally rotated and its slacking the pec. I’ve noticed this on DB military presses the past couple weeks and something is off.
Noticed a big knot in left trap rolling on the lax ball last night, and it was still there foam folling before this workout.
I think I need more external rotation work and I’m trying to get Josh to swap out the rear delt flies for some. We’ll see how it goes. I’m getting a massage shortly, hopefully I can get it in before Thanksgiving.
If no progress, at least I have a suspected cause and corrective action.
Warm Up:
Hip Flexor Stretch… Biased w/ external rotation
Calf Stuff
Quadraped (sp?) Hip Circles
Some more crap
Calf Mobs
Oly Squats:
135x10
185x5
225x5
275x5
315x3
355x1
375x3x3 …butthole puckered and weenie shrank
Pause Squats:
225x5
265x5x2
1 Leg Squats:
BWx6/x3
…worked on packing hip and recruiting posterior chain. felt hip flexor working but didn’t aggravate it
1 Leg DB DL:
70x5x2
Belt Squat:
2p x 10
4p x 5
5.5p x 10 x 2
Chins + GHRs:
BWx10x5 + BWx12x4
1 Leg Bridges + Stretches:
BWx10/x2 + a bunch of groin stretches
Notes:
Hard squat workout. Last rep of each set was a grinder. First set was worst as I caved a bit, and nearly lost an eyeball saving it. Compensated for the other reps, but still blew out every blood vessel in my face. Kept bar high on traps and was seeing stars after.
Must have cleared a stress ball in my brain or a trigger point in my traps, because the rest of the workout was enjoyable. I wasn’t rushing through anything trying to get done, just focusing on what I was doing and legitimately enjoying the training. Actually, I felt like I was on acid and last set of GHRs I was like wtf is this thing going to tip over like I never did one in my life.
Rewarded myself with a bacon deluxe double and a large chili.
CGBP:
135x10
185x5
225x5
???
300x3x2
…cut it off at 3, supposed to do sets of 4 but I didn’t want to risk the miss
Seated DB Military:
45x10
60x5
70x10x2
…feeling good. shoulder feels off until I get to the 70s and I think the bigger DB keeps from overdoing my shoulder range of motion
Rear Delt Flies:
20x15x3
Neutral Grip DB Ext:
45x12,10,8,6
Leg Raises:
BWx12x3 …knee raises
BWx10x2 …leg raises
Notes:
Felt good today so Thanksgiving feasting did me well. Going to up my carbs and shoot for at least 200/day with added peri/post workout carbs in the form of powerade or maybe surge on training days. I think it is holding me back.
545x1 was slow and heavy but I’ll take it. Everything else felt good. Left erector/lower lat attachment still gets sore arching to squat.
Going to add BB rows in after this program is over. I think my left lat strength is suffering from the underhand grip and its leading to some major shoulder/neck issues on my left side. Also, going to work up double overhand as much as possible.
Shutting this down for a bit. Probably get it going again in the new year.
Missed 345 bench on Sunday twice, first was shit and second was close. Feeling a bit overtrained in the bench stuff.
Did high bar squat doubles at 390 the other day w/ good speed, much better then 375 last week. Then I worked up to 530 something conventional deadlift after that workout to see where I was at. I’m dropping Sumo for a bit to see if these hip issues go away after this program is over.
DE Bench w/ Doubled Minis:
190x3x12 …Alternated CG, Med CG, Comp
CGBP:
185x5
225x5
255x5
CSR:
1x12
2x8
2.25x8x3
Dead Stop Rolling EZ Extensions:
25/x12
35/x12,12,9
FG DB Curls:
20x10
30x10x3 …short rest
Shoulder Horn:
10x25x2
Notes:
Had it written down for DE @ 60% then CGBP @80x5x3, but used the choad bar which is ~3" shorter ring to ring, so everything was 3" closer grip than I would have liked and adjusted it down on the fly.
Hips are feeling so much better, but left shoulder is as close to fucked as its been. If I externally rotate my left arm like at the top of the shoulder horn, then bend my neck to the right, its a steel cable going down my neck, through my trap, under the shoulder, and pulling on the bicep. I had a massage Sat AM which loosened it up a bit, so hopefully it will improve the next few days.
Got 275x3 paused easy on a deload, so I think the strength is still there meaning its not really fucked just a bit iffy, but I don’t want to mess it up any worse. I think ME days will just be a lighter volume based approach for the next 4 weeks to see how it reacts.
Warm Up:
Foam Roll
Static Hip Flexor
Walking Lunge, Spiderman w/ Reach, Groiners
Fire Hydrants
Box Jumps:
A bunch working up
38.5"+4 mats x 2 x 5
Squat w/ 2 Chain:
135x5
185x5
225x5
275x3
305x3
315x3
335x3
…shut it down here due to right knee
Duct Tape SSB Goodmornings from Waist:
135x5
185x5
225x5x3
…way too low, all low back
4" Deficit Reverse Lunge:
50x10/x2
…shut these down
Ab Wheel:
Some
Standing 7/8 x 1 …so close missed it coming back due to back pain
Standing 3/4 x 4 x 2 …stretched out lower back and hamstrings
BWx30
Notes:
Tweaked my right knee doing oly squats last week w/ too narrow of a stance. Think box jumps may be aggravating it. As if more shit could go wrong, so I’m keeping my mouth shut, knocking on wood, and icing that knee.
Taking next bench day easy and doing another speed day to get in synch with the group so I can at least train w/ them Saturday AM for ME bench.
Duct tape bar is +30lbs, which I wasn’t counting when doing the Bryant program due to being stupid, and was going way over what I was programmed to do, so no wonder I hit the wall on the Sumo GM lift.
Paused Swiss Bar Bench (Middle Grip):
135x10
185x5
225x8,7
Bamboo Bar:
25/x20
50/x15,17
…in 25s hung w/ quaded mini
Chins:
BW x 6,8
1 chain x 4,7,4
…abs sore from ab wheel the other day
FG DB Curls:
25x12/x3
Shoulder Horn:
10x20
…Don’t like this as much. Feels like the shoulders are forced forward into the socket versus back and tight.
Stretch:
Hip Flexor Floss
Band Hamstring
Shoulder Traction w/ Band… pulled left arm straight, felt a good pop and good release
External Rotation w/ Band… Much tighter in left, need to do more of this
Notes:
Need to cut way back on coffee. Had at least 7 cups today, and I get too anxious post workout and in the early evening when I should be shutting down which is not helping anything.
Both knees are still sore. I added box jumps and LTT SSB squats for 20 triples w/ choked MM in the past couple weeks, both of which I haven’t done in awhile or at all, so that may be causing it.
