Theuofh's Training Log v2

Training Training Logs
441

1/22/12 C2W2 DE Squat/DL

@HOH2

Warm Up:
Samson Mobs
Walking Spiderman w/ Reach
Bird Dogs
Calf Stuff

Box Jumps:
Some
38.5"x5
40"x2x5
…solid

Duct Tape SSB w/ Choked Greys:
Some
265x2x6

Sumo Pulls:
Up to 455x2
…had to shut it down

Reverse Hyper:
4 x 10

Notes:
Not good. Back starting cramping screwing getting the box height set, then I managed to get through the squats OK. First 2 sets were speed work, went down hill after that. Deadlifts were equally bad.

To make matters worse I banged my head on the corner of the stair rail picking up dirty clothes and now theres a 2" bleeding gash in it.

442

Saw your avatar and thought it was pretty awesome, so I thought I’d drop in and say hello !
Great training man - I’ll be following.

Hows your back and head holding up ?

443

[quote]fractalpath wrote:

Saw your avatar and thought it was pretty awesome, so I thought I’d drop in and say hello !
Great training man - I’ll be following.

Hows your back and head holding up ?[/quote]

Head is fine and I’m pretty sure my neck/shoulder problems are due to a strained trap or muscle in the left side. I remember stretching in the final days of that Bryant program in between heavy sets and I felt something go but I didn’t think much of it at the time.

We’ll see tomorrow as I’m on a flight back from Florida as we speak. I got some rehab work in but didn’t log it.

I’ll find the name of the artist taht did that before. He had some other good ones. There was a website called zoetic art that is now gone. Sadly the days where I stayed up to date on that stuff are over.

444

[quote]theuofh wrote:

[quote]fractalpath wrote:

Saw your avatar and thought it was pretty awesome, so I thought I’d drop in and say hello !
Great training man - I’ll be following.

Hows your back and head holding up ?[/quote]

Head is fine and I’m pretty sure my neck/shoulder problems are due to a strained trap or muscle in the left side. I remember stretching in the final days of that Bryant program in between heavy sets and I felt something go but I didn’t think much of it at the time.

We’ll see tomorrow as I’m on a flight back from Florida as we speak. I got some rehab work in but didn’t log it.

I’ll find the name of the artist taht did that before. He had some other good ones. There was a website called zoetic art that is now gone. Sadly the days where I stayed up to date on that stuff are over. [/quote]

Niggles around the shoulder/neck region are a pain, hopefully its good to go tomorrow.

Thanks in advance for searching for the name of the artist, I’m very interested to see the other works.

If you don’t mind me asking; how would you rate your experience with the Josh Bryant program? Is it something that you would like to do again in the future?

445

The guy’s name is scott cranmer. I really wish that website was still around as it listed about 20-30 people who had art I liked.

I would work with Josh again. I’d need to be more on top of things: strict training schedule, sleep, mobility/stretching/recovery, and diet. I did alright, but the majority of my focus was elsewhere so I got pounded. I was changing jobs, finishing a grad program, and dealing with some other stuff, so I really got a bit beat up. With just a little more calm in my life, I think I would have made it through just fine.

One thing I wouldn’t do was pull Sumo heavy every week followed by a bunch of back-off sets. There was a volume/intensity barrier there I crossed that my hips couldn’t take.

Its a fine line between pushing hard to make progress and knowing when to back off, and with online training, unless you really have a good line of communication with youtube videos and everything, its hard for a guy to adjust the program. I was doing pretty well, but when I did miss a rep, I’d blame it on technique or something and got Josh to progress me anyway, which he may not have done had I been training with him in person.

If you do it, I’d film your workouts and really take advantage of his judgement as a coach rather than yours as maybe at times an over ambitious lifter who’d push himself into oblivion.

446

1/28/12 C4W1 Bench

@HOH2

Warm Up:
Samson Mobs
Walking Spiderman w/ Reach
Lat/Pec Band Mobs
Y,T,W,L
Incline DB Rows x 15,Shoulder Horn x 20, Band Pull-Aparts x 15, x2

Bench:
135x8x2
185x a bunch
225x a bunch
255x3
275x3x6 …thumb from smooth
…Spent a lot of time practicing setup and finding a grip that didn’t aggravate it. I was successful
…Shorter rests

Lat Pull Down:
70,80,90,100,100 x 12

DB Shrugs:
70x20x2

FG DB Curls:
30x10x2 (HCs)
30x10 (Regular)

Notes:
Very short rest on all assistance. Playing it by ear and everything felt good today.

447

[quote]theuofh wrote:
The guy’s name is scott cranmer. I really wish that website was still around as it listed about 20-30 people who had art I liked.

[/quote]

Awesome - thank you again. Its a shame about that website, looks like it will become a bit of a hunt to find his stuff. Stumbled upon this page, not sure if it will interest you or not, but some of it isn’t too bad: Society for Art of Imagination

[quote]theuofh wrote:
I would work with Josh again. I’d need to be more on top of things: strict training schedule, sleep, mobility/stretching/recovery, and diet. I did alright, but the majority of my focus was elsewhere so I got pounded. I was changing jobs, finishing a grad program, and dealing with some other stuff, so I really got a bit beat up. With just a little more calm in my life, I think I would have made it through just fine.

One thing I wouldn’t do was pull Sumo heavy every week followed by a bunch of back-off sets. There was a volume/intensity barrier there I crossed that my hips couldn’t take.

Its a fine line between pushing hard to make progress and knowing when to back off, and with online training, unless you really have a good line of communication with youtube videos and everything, its hard for a guy to adjust the program. I was doing pretty well, but when I did miss a rep, I’d blame it on technique or something and got Josh to progress me anyway, which he may not have done had I been training with him in person.

If you do it, I’d film your workouts and really take advantage of his judgement as a coach rather than yours as maybe at times an over ambitious lifter who’d push himself into oblivion.

[/quote]

This is great, really good advice - thank you.

You wouldn’t know whose work this is, by any chance? (pic above)

448

I don’t know offhand, but I’ve seen it before. Try a google image search or tineye.

1/29/12 C4W1 Squat/DL

@HOH2

Warm Up:
Samson Mobs
Walking Spiderman w/ Reach
Groiner Flossing w/ HS Mobs
Calf Stuff

Box Jumps:
Some
40"-4 mats x 4
40"-3 mats x 4
40"-2 mats x 4
40"-1 mats x 4
40" x 1 then balk and smack shin
…jumping off mats was weird then I got used to it and got down to the floor and that was now weird so I ended up smacking my shin.

Duct Tape SSB w/ Chocked Avg
Barx10
135x8
185x5
225x3x3
255x2x3
275x2x3
…narrow/medium-narrow stance

Sumo:
Up to 445x3
…not pushing it

Reverse Hyper and Pull Ups:
Some

Notes:
Squats were tough as it was a lot of quad and that last set was more ME than DE. Feeling a bit tight from travel so I just warmed up on Sumos to try and keep the groove.

449

1/31/12 DE Bench

@HOH2

Warm Up:
Hip Flexor + Shit in the Woods
Shoulder Horn: 5x20, 8x20x2 + Band Ext Rot Mobs
Chins x 6 x 4 + Band Pull Aparts x 15 x 2 + Band No $$ x 15 x 2
Band Across Body Shoulder Mobs
Levatator Stretch w/ DB

Bench w/ 2 Chain/Side @ Link 40:
Barx10
95x10
135x5
165x3x3
185x3x6
…Good. Tried to control a little more on the eccentric. No pain or difficulties

UH BB Row:
135x15
185x10
205x8x3
…Last set was best

DB Ext Rotation:
25x10
35x10x4

FG DB Curls + Band No $$:
25/x10x5 + Minix10x5

Stretch:
Band Hip Flexor x 15 breaths x 2/leg
Pigeon x 15 breaths x 2/leg
Grett Internal Rotation x 15 breaths x 2
High Hamstring 15 breaths
Low Hamstring 15 breaths

Notes:
Going to keep doing these more extensive warmups before benching. Need to so some band arm internal rotation mobs. Bicep and neck get tight benching, but I’ll do some stretching between sets and it goes away. Anything overhead and I feel a ton of pressure in the shoulder capsule.

My grandpa passed away today. He was a belly gunner in the B-52s in WWII and then was a carpenter who built houses and could fix anything. God bless and RIP.

450

I’m sorry for your loss - my condolences to your family.

He must have been a great man and sounds alot like my Grandfather in that he could fix anything - a talented trait that seems to be lost these days. RIP

451

Thanks for the condolences. He lived a good, long life and a death after that is no tragedy.

1/2/12 Squatz

@HOH2

Warm Up:
Hip Flexor + Shit in the Woods
Walking Spiderman w/ Reach
Calf Stuff
Fire Hydrants

Squats:
135x10
185x5
225x5
275x5
315x5
355x3
385x1,2
…add box…
315x5
355x2
385x1
405x2
425x0 …I suck
…remove box…
315x5
…paused/beltless…
225x5
255x5
275x5

GHR + Chins:
BWx10x4 + BWx10,20x6x3

Reverse Lunges:
50x10x2

Notes:
Free squats felt good until I put the pins in, then I hit them on a warmup set then started flinching when the weight got heavy instead of bouncing out of the hole. Forgot my belt and oly shoes, so I lifted in Chukkas w/ a loose gym belt.

Left hip was feeling trashy, probably due to really getting in there Tues and stretching the shit of it. Going to keep working it and hopefully things start to turn around.

452

2/4/12 ME Bench

@HOH2

Warm Up:
Foam Roll + Hip Flexor
Shoulder Horn: 5,8,10x30/ + Band Internal/External Rotation Lat Mobs
YTL
Band Pull Aparts/No $$ + Pec Mobs

Bench:
Up to 305x3 @10 …Comp grip, felt like shit

5ct Paused Bench:
275x1x~10 @7 … otm, solid
285x1 @7
295x1 @8
305x? … may have skipped this
315x1 @ 10
…tfs, felt awesome

Incline Bamboo Bar (Box+3 mats):
35/x15
2 35’s/x10x3

Delt Raises:
10x15
15x15
20x10x4

…skipped HCs

Notes:
Shitty start turned into a decent workout. Paused singles at 275 felt like they should’ve, so I kept working up and hit a slow 315 but with a huge pause. I’m getting much more drive out of the bottom with the closer grip and its much smoother. Old comp grip and I’m wobbling all over the place.

Going to start training DE squats on Sunday with Josh. He took his squat from 425 to 495x3 in the past 12 or so weeks. Maybe I’ll learn a thing or too.

453

[quote]theuofh wrote:
Going to start training DE squats on Sunday with Josh. He took his squat from 425 to 495x3 in the past 12 or so weeks. Maybe I’ll learn a thing or too.
[/quote]

Nice, have fun. Sounds like he already had the strength but got his technique dialed in.

454

[quote]grettiron wrote:

[quote]theuofh wrote:
Going to start training DE squats on Sunday with Josh. He took his squat from 425 to 495x3 in the past 12 or so weeks. Maybe I’ll learn a thing or too.
[/quote]

Nice, have fun. Sounds like he already had the strength but got his technique dialed in.[/quote]

He told me he tripled it and I almost crapped my pants because I think we were pretty close in squat strength when I joined the gym, in my favor.

The gym owner wrote up a basic Westside template for him and his strength just took off. I’ve been hesitant about totally diving in, but I think that is what is going to have to happen. He’s a bigger guy, 242 at 5’9" so I think he’s still growing into his absolute strength potential, so that may be a factor.

Still, it will be nice having someone to compete against in training.

455

2/5/12 DE Squat/DL

@HOH2

Warm Up:
Foam Roll + Hip Flexor
3 Way HS Mob
Split Stance Adductor Mob
Groiners + Block and Floss

Squat w/ 3 Chain off 2 Hole Box:
Barx10
135x5
225x5
255x3
275x2x10 …otm

Conv DL w/ Doubled Minis on JS Platform:
Barx5
135x3
225x2
315x1x6 …otm

Zercher 45deg Back Ext + DB Shrugs:
45x10 + 85x20 x 3

Notes:
Did some of this stuff yesterday: http://articles.elitefts.com/articles/training-articles/mobile-shoulders-push-big-benches/ , courtesy of stormthebeach, and my shoulder feels excellent today. Usually the day after benching heavy its complete shit, and I can’t even stretch my left pec without feeling pain in the ac/capsule area.

I feel a change of the winds coming on.

Still feel a lot more fatigue/activation on my left mid erector area when squatting and pulling without a belt. I put the belt on and I can’t feel it, but I’m going to stay away from Sumo for awhile and see if it goes away.

456

2/7/12 DE Bench

@HOH2

Warm Up:
Shoulder Horn: 5x30, 8x30, 10x20 + Band Lat Mobs
YTWL + Band Shoulder Capsule Mob
Band Pull Aparts

Bench w/ 2 Chain:
Some
185x3x3
205x3x3
225x3x3
…205 was best, 225 was slow

Press:
95x10
115x10
…better but still not 100%. Traps were agitated doing this

Standing Swiss Ext:
Barx10
+20x10
+30x5
+20x8x3
…narrow grip

DB Curls:
Some
30x10x2 (fat grips)
35x10x2

Shoulder Horn:
15x10x3

Notes:
Supersetted curls and shoulder horn with some stretching. Get better leg drive and tightness with a bit of a pause on bench. Need to work on my traps with the lax ball and maybe I’ll get a massage on Saturday.

457

2/9/12 Squat

@HOH2

Warm Up:
Usual

Squat:
135x10x2
225x5
275x5
315x5
345x5
365x5 @9

Pause Squat:
275x3
295x3
305x3

SSB Goodmorning:
Barx10
+25/x10
+35/x10
+45/x10
…trying to recruit glutes

Notes:
Took a step back today and tried not too push anything too hard. Fried from work and still playing catch from missing 2 days early in the week.

Traps and neck are blasted from I’m guessing the heavier shoulder horn because bench has been feeling alright. Going to keep that up and see what happens.

458

2/11/12 ME Bench

@HOH2

Warm Up:
1hr Massage
Usual

Bench:
135x10x2
185x7
225x5
255x3
275x1
295x1
315x1
330x1 @9+ w/ handoff
…330 wasn’t that slow and it was smooth. Short pause on all these

3 ct Pause Bench:
285x3x3 @last rep at 10 last 2 sets

Low Rows + Delt Raises:
Some

Notes:
Cut it short today due to a massage before I started. She found something in my hips where one is higher than the other and I forget what she called it. I know there is a fix in assess and correct that I should do and she did this thing where she tried to reset it.

I’m squatting tomorrow and pulling, so we’ll see how it worked. She said the muscle in my left side that is iffy is the quadratus lumborum or something, which I need to read up on.

Benches felt good. I wanted to take another one after 330, but common sense told me not to push it just yet.

My RPE is:
10+ = absolute grinder
10 = slow
9+ = faster then slow, but a double iffy
9 = at least one more good rep in the tank

459

QL can be a bitch. There is a great stretch for it that involves lying near the corner of your bed that I didn’t find in Assess and Correct. Good luck man.

460

I’ve been googling in. I think my current approach is to train as much as possible without a belt and do assistance stuff that aggravates it and hopefully strengthens it. It’s not pain just tension in it and hopefully this won’t be a foolhardy approach.

2/12/12 DE Squat

@HOH2 w/ Brandon and Josh

Warm Up:
Overhead MWOD
Foam Roll
Walking Lunge w/ Reach
HS Mobs
Split Squat Mobs into Cossacks
Calves

Box Jump:
40-6 mats x 3 x 5
40-4 mats x 3 x 3
40-2 mats x 3 x 2
…ran through this quick at end of warmup

Squat off 4 Hole Box:
Some
285x2x10
…3 man rotation

Choad Bar DL:
245x5
335x5
385x3
…belt…
425x3x3
…got easier as I went along, taking it slow getting back into conventional

Reverse Hyper:
Some
290x10x3

Dead Stop DB Row:
100x10/x2

Notes:
Meh, speed work was off a high box and no belt so it aggravated the QL. Hopefully, it will start to feel better with some light stimulation so I’ll keep this up for the next couple weeks.

Staying away from speed pulls and my hamstrings are weak, so I’ll do some RDLs or maybe stick with the goodmornings and work up to give them some stimulation on squat days.

That is all.