95lb Barbell Complexes:
Bearx5x3
Non-Cycled Bear
M. Snatch + Goodmorning
M. Snatch + OHS
BB Curls:
95x8x4
…ok, I’ll add a set next time.
Machine Hammer Curls:
2x15
Back Ext:
BWx10x3
Stretch:
Band Tractioned Hip Flexor
Calf
Cobra/Tibia/Lat
Pigeon
Lying Butterfly for about 3:00 min
More Band Tractioned Hip Flexor
Upper Trap to the Side
Levatator Scapulae
…Awesome. I feel so good right now.
Notes:
That left hip flexor has been constantly agitated for as long as I can remember now. Found some things that help and it is starting to loosen up a bit. Hopefully, it will show up in my squats.
Stress is at about a 10 and there is no way I will make it through this quarter so I’m dropping a class. Still will help minimally, but at least I might survive. I don’t need the class anyway, so fuck it.
Looked into some adaptogens/cortisol reducing supps. Going to make sure I’m getting my magnesium w/ a bit of copper, going to try some phosphatidylserine, and some eleuthero maybe w/ a bit of rhodiola.
Pulls tomorrow. Going to see if Marcus wants to rig up some chain suspended good morning too.
DL:
260x5
315x5
365x5
405x5
435x3
465x1
…kg plates so this is approximate.
Sumo:
365x5x3
…cake
Skipped GHRs
Notes:
DL felt weak. Tried to blame it on the oly bar.
So for excuses I have the deadlift bar doesn’t spin, the oly bar is too whippy, and somebody else had the scale out weighing plates to see if they were too heavy. Pretty awful.
CGBP (Doubled Orange):
135x8
155x8,6,8,7 …kept speed bench pace for 1st 2 sets
Notes:
Got screwed up and set up to push press, then realized I did it on ME day. Order was screwed up and Jesse is well over 6’, so he benched well we did overhead stuff, then we rotated. I would like to do the speed movements first, but whatever as long as it gets done.
Going to do smaller volume upper back/bicep/grip workout in the morning, then ME squat tomorrow night.
Ordered some phosphatidlysterine (spelled wrong most likely) to give it a shot until this quarter is over, as my course work will pretty much be over and life will be less stressed. Adding some eleuthero to the mix as well, as I’ve wanted to try it for awhile.
Squat:
115x5x2
220x5x2
265x3
308x3
…belt
352x2
385x1
402x0 …missed half way
352x3x3
…3 man rotation. 352x3x3 was rapid fire.
RDL:
195x8
240x8
290x8
…straps
340x8
GHRs (2 holes):
BWx8,6,6,8
1 Arm KB Straddle Situps:
8kgx10x2/
…cake but good stretch on legs
Notes:
Squats felt good to 352. After that I was folding forward and pretty much good morning’ing it. Its all technique as I can squat fine with the mirror and I just need to relearn to squat without it.
Tried wraps on a 405 that I didn’t log but only managed a quarter squat then said fuck it as it was pulling me way too far forward. Need to sit back into the ass and hamstrings more and I’ve said I’d switch to lower heeled shoes but haven’t done it yet.
Kept a light box below me to tap and everything was good until 352, where instead of rebounding out and just grazing the box at the bottom of the bounce which I was successful at, I was semi-pausing on the box and it killed all drive and rebound.
Ordered a mini rumble roller with high density foam. Marcus has a full size blue one and that is helping this sore spot on quad more than anything.
Curls:
Barx15
75x10
95x8,8,6,6,4
…burned out quickly
Towel DB Rows + Seated Curls:
45x10/ + 20x8/
60x10/ + 20x8/
75x10/ + 20x8/
…wrapped a golf towel around the handle to simulate a fat bar
DB Shrugs:
60x10
70x10
80x10
90x10
Reverse Curls:
EZ+30x15x2
Seated Calves:
1x15
1.25x12
2x8x2
…felt like left calf was going to tear
1x15x2
Stretch:
Kneeling Quad Leg to Butt Stretch
Groiners x 2 …focus on hip for one and hip flexor for other
Band Hamstring Middle x 2/
Band Hamstring Outside x 1/
Band Hamstring Inside x 1/
Band Lat Cross Body x 2/ …left lat was glued
Band Pec x 1/
Notes:
Wanted to get some accessory stuff in with a grip bias.
Going to start doing some of my climbing hangboard stuff once a week again too. Just lock offs and dead hangs to work on my open hand strenth.
Going to do these workouts whenever I have time, keep them relatively light while still trying to build up my arms.
I’m going to end up losing weight this quarter due to workload, but I’m in cranking mode and the most productive I’ve been in awhile. So I’ll try to get my calories in, but I’m not making it a priority.
Bench (3 chains/side):
Bar x many
95x5
135x3
185x3
205x2
225x1
235x1 …heavy but fast and clean
245x1 …heavy, slow, and lopsided
Bench:
135x5
185x5
225x3x4
Push Press:
Skipped due to time
Notes:
Chain bench went OK it was coming to straight weight that was interesting. I was so used to activating everything to stabilize the bar from the chain sway that my pecs were activating like crazy.
I have a noticeable chest size differential, the right smaller then the left, and on the sets at 225 I felt like the right side was going to cramp up or tear. Speeding up the eccentric helped but still I haven’t felt that kind of tension in my right pec ever.
Deadlift from 3":
135x5
225x5
315x5
365x3
405x3
…belt…
455x1
485x1
505x1 …heavy and slow
Good Morning (4th pin Paused):
135x10
165x10
185x10
205x10
225x10
Pin Paused Squat (3rd pin):
245x6
Stretch:
Foam Roll
Samson Stretch w/ Lateral Band Distraction x 2/
Notes:
Got a high density mini rumble roller. I can roll 4 times then I have to stop or else I will scream out. Right leg isn’t better and is in fact getting worse. The hip internal rotation didn’t help, so maybe I will try some external rotations.
First time squatting with the bands. Not a lot of tension but enough to pull me down quick. Did this facing the mirror and it felt awesome. Need to remember to finish the rep as I would push the first one all the way up then just drop back down w/o locking my knees and it caused a bit of agitation.
Don’t like good mornings at WSU. Like the low pause squats though.
Been averaging about 6 hours a sleep of night and I am beat. Today has been rough and I should go to bed early tonight, but chances are I won’t.
Notes:
Terrible. First one was ugly, then I tried to fix it and made it even uglier. Trouble is coming up on toes. Its a product of hips shooting up without back changing caused by inability to time my rebound and stay tight through the bottom of the squat.
Worked on it a whole lot, but I still don’t feel very good. I need to give it some time and more practice.
Bench:
135x8
185x5
225x3
255x2
275x1
295x1
315x0 …broke into old habits and over-tucked elbows
265x3x3
Pull Ups:
BWx5x2
1 Chain x 5 x 5
Cable Rope Hammer Curl + Fat Bar KB Row:
4 sets
Dips:
BWx20
Notes:
Notes:
About 5 hrs sleep past couple nights, up real late studying and doing work and feeling pretty cracked out. Usually 2 meals a day if lucky. Made about 5lbs of pulled pork in the crock pot which should get me through the week and put an end to not eating.
Have true protein recession blend whey which is not good and I rarely drink it through the day. I may pick up some better mrp protein to try and get me through a bit better in protein intake.
I don’t react very well to stress, but my work is getting done so I’ll take it, however ungraceful it is.
[quote]grettiron wrote:
So what’s your opinion on the rumble roller? Worth the money?[/quote]
If you have a bit of discretional cash I am going to say yes. If money is tight, I’d just go for a plain pvc pipe, but the little nubs on the rumble roller do add a bit to the experience.
I got a mini one for $50 which was about the upper limit I’d spend. I wasn’t going to buy a big one and I like the little ones better for transportability.
I got the black one, which is the higher density one and was hard to find. Its nasty. I rolled my adductors on it the other day which never bothers me on a regular roller, but it felt like something was biting me. I could feel where my adductor was tight and its pulling on something on the top of my leg in my hip crease. This little insight made it worth the money for me.
I probably should have got the blue one as this one I can only roll on it about 3 times, then I jump off it and kneel there wincing as waves of pain shoot over me.
If you’re interested in one of the smaller ones or a higher density one I can give you the link I got mine from. Shipped quick and no headaches.
Squat w/o Mirror:
275x5
295x5
315x5
…most likely did more. Don’t remember this exactly.
Leg Press:
Some
5ppsx10x3
…1.5 min rest on work sets.
Spread Eagle Sit Ups:
BWx10/
4kgx10/
7kgxSome
…abs started to cramp and I called it a day
Stretch:
Rumble Roll
Leg Pinned Adductor Stretch
Samson Stretch
Notes:
Disappointing performance on 415. A lot of nerves and I could use a training partner to fire me up. 405 was solid and fast enough that I could have gotten 415. They both were a bit forward and I think I’m dropping down too fast.
Set up a bunch of aerobic steps in front of the mirror. This is better than facing the other way. My main problem is forgetting to get a good arch, because without it I just sink into the bottom instead of bouncing back out. I’m happy how this went and I went deep enough to get a natural bounce out vs cutting depth at a bit under parallel which I will work on. Eventually I want to look like this:
Abs started cramping up badly on the situps. I just called it day.
Food is still sparse and stress very high. Started taking eleuthero and haven’t noticed any ill effects.
2/2 - 2/3 Wednesday/Thursday Mini Deload and Plans
I’m smoked. Had a 4 hr exam and was up late studying and preparing. Feel good about the exam but I’m beat and mentally/physically feel like I’m high on drugs. My hands are shaking and I really could use a drink, some sex, and then have my food prepared for me and served, so I’m headed to my lady friends house.
Skipped bench due to weather/studying yesterday and letting it go today too. Haven’t pulled in the past week, so I’m feeling pretty well recovered for that.
In terms of this ME/DE stuff I’ve been doing, I’m going to alternate between box squats and free squats for ME in the absence of alternate bars and do 3-5 sets of 3-5 heavier reps as down sets of free squats as assistance plus whatever else is around i.e. leg press/hypers/glute hams depending on where I am training.
DE squats will be more density style vs strength-speed and I’ll just do quick doubles or triples with short rests and heavier weights.
Bench will continue on as is, with more straight weight down sets for 3-5 of 3-5.
Have a gym meet at the end of February then I’m thinking my first real meet will be in Columbus. I’m serious enough about getting stronger that I need to get on a platform and get some lifts in that count.
Squat:
Barx5
135x5
225x3 + HC
275x3 + HC
315x2x10 + HC = 327
…HC is heavy collars
DL:
Some
405x5
435x3
455x1
405x2x5
GHRs and Reverse Hyper:
Some
Notes:
Good session. Back to rapid squat sets back to back with Marcus and this time we did DL too. I’m happy with what I’m doing with my squat but I need some DL planning.
Moving to a full ME/DE plan where heavy squats and pulls one day then speed work another day.
JT was over, who is a new guy training with us to get in shape for a PT test. He left looking like he was about to die.
