Warm Up:
Hip Flexor x 3
Shoulder Horn: 5x45, 8x35, 10x25
Shoulder Capsule Stuff
WG Swiss Bar w/ Doubled Minis:
Barx10
95x5
115x5
135x3
155x3x8 …speedy
Incline DB Bench + CG CSRs:
45x15 + 185x10
60x10 + 225x10
70x10 + 235x10
77.5x10 + 235x10
…really started to tuck elbows on top two sets, shoulder felt fine
DB Front Raises:
20x15x2 …w/ controlled eccentric
Notes:
Late night last night doing thesis revision, but it is looking good. Dead all day but chugged a bunch of coffee and had a solid, albeit quick workout.
Pretty sure QL is hip/glute related. Hip flexor/adductor is feeling better, so that is the next thing on my list to start taking care of.
Power Cleans:
Up to 245x2
…rushed this then shut it down
Box Jumps:
40"-6mats x 3
40"-4mats x 3
40"-2mats x 3
40"-1mat x 3 x2
40" x 3 x2
Notes:
Shut it down after that due to lat/ql aggravation warming up to squat. Actually, I’m thinking its more lat related. I can get my arms overhead ok but I have a hard time externally rotating the left side, and I’m all bunched up in the serratus, ribs, lat area on left side only. I put the rumble roller against the wall and got in there and its pretty bad. I’ve been using a barbell but I think I need to just camp out for about 10 minutes and get it cleaned up.
This is the fix I’ll do tomorrow then get some squats in:
Warm Up:
About 45 minutes of stretching and rolling
Squat:
Up to 315x5x2
SSB Squats:
A ton at 225
…Everything felt like shit unless I did it
Notes:
Pretty sure I got a slipped rib. All that rolling and shit probably isn’t helping. If I push on the sore spot in a certain way, the front pops and I can feel it though the skin. The other side doesn’t do that. Its freaky and I can’t stop doing it now.
Not sure when I did it, but the belt covers it up, and everything has been beltless for the past 6 weeks. I have my ideas and it was way back in the Bryant program when I did heavy squats and got lax in the bottom and collapsed and that lower lat shit popped up. I thought it was the QL based on the opinion of a student massage therapist, who no offense, but probably doesn’t have the training or experience to diagnose muscular skeletal symptoms.
Fuck this shit. Last 6 months have been just a hard kick in the nuts.
HCs + Blob Pinches + Mini Band Delts:
A bunch while fucking around
Notes:
Not sure what to do about this rib. It was pretty much fine pressing, but I tried real hard not to lean back at all. Tried some reverse grip preacher curls and stopped right away as it hurt. I hope I didn’t do something to it as I was rolling it pretty aggressively. Wouldn’t be the first time I hurt myself doing something stupid.
We’ll see what happens I guess as I’m going to at least give front squats a go tomorrow.
Moving to Sun/Mon/Wed/Fri again due to class schedule.
Was going to take a couple weeks off but went in there and this left side is still an issue. Going to try ibuprofen and start light and try to work through it.
…Did squats off foam and suspended GMs Friday. Didn’t log it for reasons I cannot recall.
4/18/12 ???
@HOH2
Warm Up:
Shoulder Horn
Hip Flexor
Foam Roll
Ext Rot Lat
Band Tricep/Lat… Need more of these.
Band Shoulder Capsule
Bench:
Some
135x10
185x8
225x5
255x5x3
255x8
…Not bad. Getting back in the groove and the later sets felt excellent.
…IT Band, QL, Hip Flexor, and Piriformis stretches between sets.
Pull Ups:
BWx5x2
Minix2x10 …OTM
Incline DB + NG Pull Down:
55x12+120x10
65x12+120x10
75x10+120x10
…1 sec isometric pause on pull downs
BB Curls + Band Facepulls:
Some
Notes:
Not much to report. Found a QL stretch that hits at the glute attachment. I need one that hits at the ribs.
I’m pretty sure the girl at the burrito place has a crush on me because she gives me free double steak and extra stickers for free burritos. I went in there one day with my one cut sleeve t shirt on and her eyes lit up. The benefits of lifting weights are numerous.
Also, the universe is not indifferent… it is actively hostile. Most awesome thing I’ve read in awhile.
Warm Up:
Foam Roll
Hip Flexor
QL/Lying Windmill
IT Band
Walking Lunge w/ Reach
Walking Spiderman w/ HS
Calves
Squat off Foam:
135x10
185x8
225x5
275x5
305x5… pushing it
…belt…
335x5
… rib tightened up after
Belt Squat:
Some
185x8x4
…+10 next week
Walking Lunge:
60x2 trips
65x4 trips
45 Deg Back Extension + Decline Situps w/ Sandbag:
Some
Seated Calves:
Some
Notes:
Going to Baltimore tomorrow through Thursday PM. Need to do a presentation and pack because I fucked off this weekend and didn’t do shit. Defended my MS 2 weeks ago, so 2 down weekends is sufficient. Need to get back on the war horse and start to crank on PhD.
Warm Up:
Foam Roll
Shoulder Horn
Ext Rot Lat
Trap/Levatator w/ Band
Chins + Pushups
Tricep w/ Band
Shoulder Capsule w/ Band
Notes:
135x10
185x8
225x5
245x5
265x5x2
…cut it short due to bar path issues
Pull Ups:
BWx6x2
Minix3x8 …otm
…Next week will be 4x6, then 5x5, then back to 10x2 and add weight
DB Incline + NG Pull Down w/ Isometric Pause:
55x12 + 130x10
65x12 + 130x10
75x12 + 130x10
…+5 next week
DB Curls:
30x6
40x6
45x6x2
Notes:
Still tight in upper back/neck from travel. Setup was still decent but bar path was off. Last set I was touching reps on my nipples then belly button. Staying here for 265x5x4 next week.
Triceps are tight and I really accepted that fact a week ago, due to not knowing to effectively stretch them. Have a couple candidates that work well.
[quote]theuofh wrote:
Triceps are tight and I really accepted that fact a week ago, due to not knowing to effectively stretch them. Have a couple candidates that work well. [/quote]
Care to share? Haven’t figured out a decent tri stretch yet, myself.
[quote]theuofh wrote:
Triceps are tight and I really accepted that fact a week ago, due to not knowing to effectively stretch them. Have a couple candidates that work well. [/quote]
Care to share? Haven’t figured out a decent tri stretch yet, myself.[/quote]
There’s not much to it. Stand in front of a wall and take your arm straight up like you are going to do a karate chop, then anchor your elbow against the wall, put your hand on your head, and lean in until you feel a stretch.
If I put a band around my foot then in my hand I can do contract/relax and get a good stretch.
I’ve also tried it from the side. I guess the key is anchoring the elbow on the wall. If you can’t find it, I’ll upload a video. Depending on how tight I am, I will get a bit of a shoulder and lat stretch as well.
Warm Up:
Foam Roll
BB Roll Adductor HS
Hip Flexor
Cossacks
Walking Lunge w/ Reach
Walking Spiderman
Squat w/ 1 Chain from Collars:
Up to 275x5
…cut it off when rib tightened up
…focused on keeping head up
Belt Squat:
Some
185x8
205x8x3
…exaggerated hip extension at finish
Calves + HLRs:
Some
Notes:
Pressed for time today. Need to do more glute activation stuff before squatting because this generally felt like shit. Saturday it felt excellent except for the back issues.
