[quote]Stronghold wrote:
You can try swapping out the good morning’s for romanian deadlifts if those are easier on your back. Developmental exercises are NBD.[/quote]
Its not my back so to speak. It’s either my psoas attetachment on the spine or my QL and its only in my left side. I’ve tried the weirdest shit but I can’t stretch it at all.
Things have been getting better though off and on depending on how my weeks go. I’m pretty sure its caused by tightness in the hips.
I have a class I think I’m on top of this quarter, and work has stabilized to a single task, and not 1000, so life is looking up stress-wise.
I sent you an email with meet dates and my thoughts.
100 Push Ups w/ Feet Elevated
100 Blast Strap Rows
…Wall pec stretch in between sets
Lower body stretch x a ton
Wall Side Planks w/ Abduction
Partner QL stretch
Notes:
Switched to a stand up desk at work. Its a pain in the ass as I had to kludge it together, but I’m going to let it ride for a week or so and hope that this helps in fixing whatever is wrong.
Feeling pretty good and looking forward for real training to start again.
CGBP:
215x5
235x5x3
255x3x2
…A little liberal with rounding
…A bit rusty
2" Block Pull:
365x5x3
…DOH to Opposite Mixed Grip
…Slight Agitation on Rib
Incline:
155x10,10,8
…Never pushed the reps on these and pumped out
Accessory:
3 Way Chins (PU, Narrow NG, CU) x 4 sets
Delt Raises + Fat Bar Curls x 3 sets
Hanging Windmills x 3 sets
…Felt lower bach and rib stretch on windmills. Need to do a ton more
Notes:
Things are starting to loosen up. That left hip is still semi fucked and I have to sleep with a pillow between my legs, but I feel improvement.
My left glute is firing again, but not as solidly as I would like. If I get in an active BW squat, my flexibility stops right where my hip angle is when I sit. No joke. Going to be working that a lot.
Step Ups on 2 Hole Box:
185x10/
195x10/
205x10/
…Feeling it out. Got easier each set.
Accessory:
BB Hip Thrust x 3 sets
GHRs w/ High Footplate x 4 sets
Notes:
Expected good stuff, but still had some rib pain. My hip flexor is loose from the front, but I feel it pull whenever I do some of Pavel’s rotational stretches.
Press:
Some
125x5
135x5x3
145x3x2
…above paused
Up to 190x1 (…not programmed)
…stretch medley between sets
Front Squat:
Some
240x5x3
…cake
Floor Press:
Some
195x10x3
…last two sets paused
Accessory:
45 Deg Back Raise BB Row + JM Press x 4 sets
Walking OH w/ Snatch Grip x 6 sets
…active shoulders
Notes:
Felt good in there today. Was laughing and fairly entertained even though I was lifting by myself. Another guy in there thought it was odd, and even asked me what my deal was. I mumbled something and ignored him.
Warm Up:
Foam Roll + Rumble Roll
…Focus on high glute/
Mob Circuit w/ Added Stretching
Deficit Pull (Beltless):
Some
340x5
365x5x3
390x3x2
…Reverse mixed grip fixed most rib agitation
Incline Press:
Some
170x5x3
Speed Pull:
325x3x8
…on the minute
Accessory:
BB Lunge: 95,135,155 x 10/
SSB GM: Barx10x4 …very wide stance, focused on squaring hips and getting a good stretch
Dead bugs, windmills, RC Leg raises w/ ankle weights
Notes:
Good one.
Kept the pace slightly fast through all accessories to keep the sweat from speed pulls.
Used deadlift bar today, which I don’t like because it just tears up my hands.
Notes:
Up late last night working and I missed stretching. Knew this was going to be rough, and it was, but I made it through OK.
No rib pain which was a bonus and I did not expect it. My lower back felt fatigued going in and I was stiff, so I thought it was going to suck. Pigeon pose on a bench with some flossing fixed it.
Everything felt heavy, even bench. Looking forward to a couple days rest.
Beltless Deficit Pull:
Some
…DOH
350x5x2
…Reverse Mixed Grip
380x5x3
405x3x3
…Not bad is an understatement
Incline Press:
Some
185x5x5
…paused w/ false grip
Speed Pulls:
365x8x2
Accessory:
BB Lunge- 95x10/,135x10/,155x10/
Ab Wheel
Notes:
Last week this workout rocked me.
We will see how I feel tomorrow, but I was ready to keep on pulling after the deficit pulls. By the end of speed pulls, my hands were a bit raw from the deadlift bar, but I felt excellent and 0 rib pain.
Otherwise, my knees were a bit sore on lunges probably from pause squats yesterday, so I cut back here.
Notes:
Did not sleep well and took off after this.
[u]2/12/13 Stronghold’s Accumulation 1 W4D2 [/u]
Warm Up:
Did It
Press:
Some
130x5x2
145x5x2
155x3x2
165x3
170x3x2
Paused Front Squat:
Some
275x3
295x3
315x3
…last set was slower with maybe a grinder left in the tank
…supposed to be 275x3x3 with no mention of pause
DB Bench:
50x20
60x20
100 Band Pull Aparts
Notes:
Crappy, restless weekend turned into a shitty start of the week. Everything is taken care of and off my plate, so I’m going to chill out a bit tongiht and hopefully get some good rest.
Veered off course and blew off a little steam, but I’m ready for that last workout and a bit of a deload.
Stress is high, but I am adapting to it quite a bit, but I could still use a good nights sleep.
Deload week was a waste. Didn’t do much but catch up on schoolwork.
Moving back to 4/day per week
[u]2/24/13 Stronghold’s Transmutation W1D1 [/u]
Warm Up:
Nothing
Squat (4-6x3 @ 80%):
Some
…belt…
355x3x3
365x3
375x3
385x3
…Tap to 2 hold box
…Screwed this up was supposed to be at 80%
WG Bench (3x5 @ 7):
Some
235x3x5
…Pointer on Rings
Assistance:
GHR: BWx8x5 = 40 total w/ High Foot Plate
SE Situps: 16 x 15 x 3
Notes:
Went in yesterday to do this and didn’t get to far. I had some guy walk into my apartment which scared the shit out of me. I ended up beating him bad enough he went to the hospital. The adrenaline took a lot out of me and after my first heavy set I was just beat.
Screwed up first movement thinking it was RPE but it was percentage.
Skimped out on more assistance due to gym floor shampooing.
[quote]theuofh wrote:
Deload week was a waste. Didn’t do much but catch up on schoolwork.
Moving back to 4/day per week
[u]2/24/13 Stronghold’s Transmutation W1D1 [/u]
Warm Up:
Nothing
Squat (4-6x3 @ 80%):
Some
…belt…
355x3x3
365x3
375x3
385x3
…Tap to 2 hold box
…Screwed this up was supposed to be at 80%
WG Bench (3x5 @ 7):
Some
235x3x5
…Pointer on Rings
Assistance:
GHR: BWx8x5 = 40 total w/ High Foot Plate
SE Situps: 16 x 15 x 3
Notes:
Went in yesterday to do this and didn’t get to far. I had some guy walk into my apartment which scared the shit out of me. I ended up beating him bad enough he went to the hospital. The adrenaline took a lot out of me and after my first heavy set I was just beat.
Screwed up first movement thinking it was RPE but it was percentage.
Skimped out on more assistance due to gym floor shampooing.[/quote]
DL (4-6x3 @ 80%):
Some
445x3x5
…Moved fast
…Grip was hard for some reason
Press (5x3 @ 7):
Some
145 x 3 x5
Assistance:
Box Belt Squat - 10 x 5
A ton of stretching
Notes:
Did this yesterday. My schedule this week is all f-ed up. Probably will be in the future as I’ll be lifting on days I have class.
Moved OK, probably a bit rusty from deload. Box squats were all f-d up too because the cable broke and I need to stack about 4’ of mats to get it to work right for me.
Worked on groin a ton. Need to work on it a ton more. I also need to spend less time sitting on my ass but low chance of that.
Squat (3-5x2 @ 85%):
135x10
225x8
275x5
315x5
345x3
365x1
375x2x1
…Working on squat form, made a major change
…Last set was close to ME
WG Bench (3x5 @ 7)
Some
245x3x5
…More stretching in between sets
Assistance:
GHR: 4 x 8 x 5
Turkish Situps: 50 x 5/ x 3
KB BSS + Chain Cossacks: 15/x3
Notes:
Expected this to be an easy day but weights felt heavy. I’ve been close to high bar squatting previous weeks and worked on getting more hamstring into it. Form felt good but buddy said I was getting bent over, and I was working on keeping my head and chest up. I think my lower back is just fatigued.
Need to work an upping calories and keeping head in the game.
