Bamboo Bar Press:
95x15 w/ regular bar… felt like shit
25/x15
25/+20/x8,8,7,6
…hung w/ quadded minis
Neck Harness + Band Pull Aparts:
Some + MMx20x5
Stretch:
A lot
a ton of neck stretching at work. It finally loosed up to the point where I can actually stretch it find the offending piece of muscle pulling on the ac joint.
Notes:
Skipped a bunch of assistance and just stretched. Things are improving and I’m already pushing the bench a bit hard as I’m going to do that meet.
Turned down a date and dinner to get that in, plus I have an assignment to do on top of a paper to revise and thesis to finish.
Had one too many cups of coffee before training and thought I was hearing voices, but ignored it, then figured out it was a weird reverb from the speaker up in the ceiling panels. Freaked me out.
Notes:
Fried per usual. My weeks start out fine, then by Friday I’m shot. Two more weeks then I should be gold or at least back to a baseline and ready to get some real training in.
Pause Bench:
295x1x5 w/ short rest
…3-5 count pause
Low Rows + Shoulder Horn:
Some
Stretch:
Double Band Hip Capsule (/watch?v=wvLqrGCU3CA)
Couch
Lax Ball SMR in Crotch (/watch?v=eQV0qqq4Odc)
Notes:
Solid day. There’s a fine line on my setup between getting too high up on my traps and losing leg drive or set up perfect. That miss at 3 was close and I lost the leg drive.
Work up in squat tomorrow and there’s a lot of shit going wrong with it, so I’ll take it as it goes. After next week, I’m going to start a new plan and really get things together.
Warm Up:
Foam Roll
Lax Ball SMR in Adductor
Usual Mobs + Other Stuff
Sotts Press + OHS
Snatch:
Barxsome
30x3
40x3
50x3x3
…just using this as a OH shoulder rehab movement and mobility warmup
Squat:
Some
315x5x5
…Good, right glute lit up telling me it wasn’t activating before
…oly shoes, medium-narrow stance
DE Pulls:
Up to 315 x some
1 Arm Farmer’s:
45/ x 1 trip
70/ x 1 trip
Stretch:
A ton
Notes:
Meet is off due to drama. Got in a major fight with the girl that was going to get me into the gym for that meet, due to intervention by her histrionic rode the cock carousel, my boyfriend doesn’t like it, I’ll kill myself he dumps me girlfriend.
A minor/routine argument turned into into complete nuclear war. I tried to call my friend to talk things out, and of course her friend who is unable to determine what is and isn’t her business answers her phone and starts blah, blah, blahing, which sent me off the rage scale charts. A simple 2 minute phone call with the intended recipient would have cleared this all up.
I’ve never been so mad in my life. I was literally steaming on car the ride back from the gym.
Warm Up:
Walking Lunge w/ Reach
Walking Spiderman
More Stuff
Squat:
Quick up to 365x1
GHR + Chins:
BWx6 + 10 x 3
Paused Bench:
Up to 275x1
KB Swings:
70x10x10 …otm
Notes:
Checked out meet venue. Benches are a bit low which will take some getting used to. Only 1 rack, so they are probably bringing more or, at least they better or else it will be a long day.
Right glute was feeling a bit iffy, but lax ball tonight with some aggressive foam rolling and much needed stretching.
Notes:
Shit day, totalled < 1300 but I knew it was coming. Burned out on CNS level and living on caffeine and nicotine. Those days are about to be over as I have 1 last chapter to write on thesis, then the hard part is over except for some edits and revisions.
Monday I was called to intervene in a domestic dispute involving a friend’s friend getting attacked by her boyfriend. That was shit way to spend a Monday evening/Tuesday morning and the week was survival after that.
They tried to give me the 1st place trophy, but I knew who the winner was a guy about my size who totalled 1370. That’s what happens when you calculate ~50 wilks scores on iphones in 10 minutes. I called bs right away and gave the real winner his trophy. I expect another guy got fucked out of a trophy as well.
Training has been suffering as of late, but I expect I’ll rebound rather quickly soon.
[quote]Adam-F wrote:
still a nice total regardless fella. [/quote]
Thanks Adam. I’ll take it, and its a technically a meet PR by 20lbs compared to the one last year, but it was frustrating not hitting a PR in anything and being way down from where I was.
Still, it was good meet experience and my attempt selection was a bit off and it wasn’t until the deadlift I was able to really get focused. Hopefully that stuff will pay off in the future and I’m definitely motivated to get things back on track.
Warm Up:
Couch Stretch
Samson Stretch
Walking Spiderman w/ Groiner
Walking Spiderman w/ Hip Flexor
Walking Lunge w/ Reach
Legs OH to V-Sit
Narrow Stance Oly Squat:
Bar
95
135
185
225x10
DL:
135x10x6
…alternated sldl and conventional
Reverse Hyper:
90x15x3
…w/ attachment
Notes:
Just wanted to break a sweat and get loose.
Going back to last program that worked, which was my Summer of Squat program. High volume, mid-level intensity, with minimal assistance. When I was doing that I hit a nice groove and deadlift was coming up too.
Going to do maybe 4 more weeks whatever w/ oly squats and let hip/shoulder try to heal, then transistion into percentages and the program. I’ll keep it that up for maybe 8 weeks until it gets hard, then transistion back down or look for a meet and try a peak/instensification cycle.
Notes:
Next 4 weeks will be short and sweet. Left bicep/neck/shoulder is still a problem, but I’m going to keep bench volume low and maybe use swiss bar and cg which I’ll try out Tuesday. Then it will be more BB style assistance increasing volume.
I’ll try to keep reps above 5 for the main movements.
Notes:
Short and sweet. Feeling destroy mode coming back on not just in the weight room but in work and school as well.
Going to just keep linear increases each week for 6 weeks then deload. Battling rope stuff will add rounds.
Sitting all day makes my hip flexor and adductor pieces aggravated as all hell. Need to start activating my glutes and spreading the floor while I sit, no joke as it feels completely destroyed after sitting down.
Also I think the front squats started pushing whatever was wrong with my left shoulder back into place. Usually the inclines screw with my shoulder/bicep tendon, and I was working hard to groove the proper movement path that it felt better as the sets went on. Also my shoulder is sore to the touch outside of the ac joint.
[quote]theuofh wrote:
Also my shoulder is sore to the touch outside of the ac joint. [/quote]
Ugh, mine too. It’s getting better, but it is still sore to the touch after a bench session. Stupid AC joint.[/quote]
Its such a pain in the ass. On more than one occasion I’ve wished I could remove it.
If you have access to a swiss bar, I’d recommend giving it a go when it starts getting aggravated. Usually my neck/shoulder feels a little rough after a bench, session but yesterday and today it feels great.
Warm Up:
Hip Flexor
Walking Lunge w/ Reach
3 Way HS + Adductor
DL:
Up to 405x3 yesterday
Up to 365,385x5 today
Front Squats:
135
185
225
255x5
275x5x2
Reverse Hypers w/ Attachment + Wide Stand Rip Rotations:
90x12 + 12/ x 4
FG Curls:
25x10x4
Notes:
Shitty weekend and tried to get this in yesterday but said f- it and came back and got it today. Was feeling fine but after DL my shoulder felt way out of wack. I think it is partly due to the mixed grip.
Deadlifts felt like crap, but front squats felt fast.
Notes:
Shoulder feels as worse as its been. I really think the deadlifts caused it because I was fine, then after deadlifts it was like oh shit.
I either need to get it imaged or take the easy route and see if a couple trips to the chiro will fix it. I think there is some rib tie in for the quadratum lumborum as its noticeable tender. I have a buddy who has a good chiro I might give a shot.
Press:
95x5
115x5
135x5
145x5
155x5
…beltless and barefoot
NG DB Ext:
25x10
35x8
40x8x3
NG Pull Downs + Delt Raises:
100-180 + 17.5 x 10 x 4
Band Face Pulls:
100 reps
Notes:
Before I couldn’t press without major difficulties so there is some improvement there. Bench felt off and unsymmetric, like when i ended the Bryant program. If I do an “air bench” my left shoulder is internally rotated and tucked and my right shoulder is right. Felt this warming up so I shut it down.