3/23/14
Limber 11. (Tried to do piriformis work, but I don’t think it is gonna happen. I am either too inflexible or F’d up.)
Wall sit x 20 seconds with groin stretch. (Tried to support my weight with my head and to arch my back more.)
Regular apley’s stretch. (I need an upright post to do it with a band.)
10 shoulder dislocations with mini band.
Mini band pull-aparts 3x10.
3/24/14
Limber 11. (No piriformis work.)
Wall sit x 20 seconds with groin stretch. (Tried to support my weight with my head and to arch my back again.)
Regular apley’s stretch.
10 shoulder dislocations with mini band.
Mini band pull-aparts 3x10.
Off to the gym to do some work.
For some reason I can only see your 415x5 deadlift video and none of the others, any way you can fix that? Your log’s pretty awesome.
[quote]Ravenous_ wrote:
For some reason I can only see your 415x5 deadlift video and none of the others, any way you can fix that? Your log’s pretty awesome.[/quote]
Let me see what I can do. I am going to log my lift and then I’ll edit that post.
Thank you for the compliment. I am doing my best to not only put together an accurate log, but to also share my own journey so that others can learn, and participate in my own learning.
I remembered when I started lifting, I wanted someone’s log to look at so I could see what they learned and how they progressed. Hopefully I can do that for someone else.
Thank you for reading.
Lower body lift from 3/24/14.
Hack Squat Machine
10x0
5x200
5x290
5x380
5x430
5x290
5x290
(Not sure how this felt. I could feel some soreness in my back toward the bottom, but it was very, very faint. I tried to keep a good arch. Some discomfort in my knees during reps. I am assuming that it is nothing worrisome because this is a new movement, the discomfort wasn’t terrible, and wasn’t there for all sets and didn’t last after the set. Playing around with my foot position should work this out.)
Power Shrug in Smith Machine
10x90
10x180
10x230 (Felt this set in my back a bit.)
20x180
20x180
15x180
Smith Machine Static Holds for Grip
270 lbs for about 15 seconds
270 lbs for about 15 seconds
270 lbs for about 15 seconds
270 lbs for about 15 seconds
(Not a ton of grip work like I normally would get, but maybe it will help me keep my callouses?)
Leg Curl
10x60
10x80
10x100
10x120
7x140
9x130 (Dead stop. Almost got 10.)
15x100
15x100
15x100
12x100
(Not the typical sets and reps, but some of these sets were better than others. I’ll take it though.)
45 Degree Back Extensions
Bodyweight for sets of 10/10/10/10
I hope that my back continues to recover and that this workout didn’t somehow set me back. I am looking into T-spine mobility work, ankle dorsiflexion work, and possibly purchasing both an EliteFTS powerlifting belt and some Adidas weightlifting shoes.
I am also rewriting my programming here and there. I am going to add a few things and be more proactive about all of this stuff. I want to hit rock bottom squats like a champ and eliminate as much back rounding as I can in my squat and deadlift motions.
[quote]trivium wrote:
[quote]Ravenous_ wrote:
For some reason I can only see your 415x5 deadlift video and none of the others, any way you can fix that? Your log’s pretty awesome.[/quote]
Let me see what I can do. I am going to log my lift and then I’ll edit that post.
Thank you for the compliment. I am doing my best to not only put together an accurate log, but to also share my own journey so that others can learn, and participate in my own learning.
I remembered when I started lifting, I wanted someone’s log to look at so I could see what they learned and how they progressed. Hopefully I can do that for someone else.
Thank you for reading.[/quote]
I tried to fix it. Please let me know if that helped or not. If not, I will try again tomorrow to make them viewable.
Yeah it works now, thanks.
[quote]Ravenous_ wrote:
Yeah it works now, thanks.
[/quote]
No problem. Thanks for letting me know.
What did you think?
Any ideas on how to fix the back rouding?
Woke up with my back being more tight than it was yesterday when I woke up. I will take it though. It is not like I reinjured it, but maybe it got a decent stretch or something to that nature.
3/25/14
Limber 11. (No piriformis work on glute release, however I did try to do the seated stretch.)
Wall sit x 20 seconds with groin stretch. (Tried to keep my back flat against the wall here.)
Regular apley’s stretch.
10 shoulder dislocations with mini band.
Mini band pull-aparts 3x10.
Ankle dorsiflexion stretch.
(This is basically sitting like a catcher and transferring my weight between the two feet with a focused dorsiflexion. Yes, I just made that up.)
Then, I did the video…but with my PVC pipe. No peanut work.
3/25/14
More work!
Shoulder dislocations with broom handle.
(I couldn’t do these for the life of me. I couldn’t find a handle long enough. That is part of the reason I bought a band. Now I can do some! PROGRESS!!!)
Pendlay Dorsiflexion Stretch with 62 lbs.
(The more I read from Glenn Pendlay, the more I like what he has to say.)
[quote]trivium wrote:
[quote]Ravenous_ wrote:
Yeah it works now, thanks.
[/quote]
No problem. Thanks for letting me know.
What did you think?
Any ideas on how to fix the back rouding?[/quote]
I like how fast your lifts are. Other than that, no clue on how to fix the back rounding, as I’m still dealing with that myself 
You ever do “couch stretches” for your hip flexors? Just the basic hip flexor stretch with your back foot up on a bench or up against a wall. Regular hip flexor stretches did nothing for me compared to those.
Today’s lift. (2/26/14)
Apley’s Stretch With Band
Band Dislocations
Broom Handle Dislocations
3x10 Band Pull-Aparts
Chicken Wings
Thoracic Spine Stretch
YTWL
Press
5x45
5x45
5x95
3x125
3x145
6x160 (Paused beautifully. No failing.)
3x145
3x145
3x145
Dips
10/10/10/10/5 (Last set was slow controlled and paused.)
I am going to do my pull ups in a minute. I’ll edit this post when I am done.
My shoulders feel good. I think the stretching, mobility work, and the lack of leg training are allowing me to make easier progress on my upper body lifts.
EDIT:
Pull Ups
9
(This one is logged separately from the others because It was done an hour before them.)
9/9/9/8/7
(All of these were attempts to get 9, but I only counted the good reps.)
6 (I was gassed here.)
I will do the limber 11, wall sits, and dorsiflexion stretches later tonight.
[quote]Ravenous_ wrote:
[quote]trivium wrote:
[quote]Ravenous_ wrote:
Yeah it works now, thanks.
[/quote]
No problem. Thanks for letting me know.
What did you think?
Any ideas on how to fix the back rouding?[/quote]
I like how fast your lifts are. Other than that, no clue on how to fix the back rounding, as I’m still dealing with that myself :([/quote]
I will post what I find works for me when my back starts feeling better.
[quote]csulli wrote:
You ever do “couch stretches” for your hip flexors? Just the basic hip flexor stretch with your back foot up on a bench or up against a wall. Regular hip flexor stretches did nothing for me compared to those.[/quote]
Yeah. They are part of the limber 11. I do think you are right though, as regular ones never did anything for me. I am sure someone will say I was doing them wrong though haha.
Thanks for posting that video. I need to work on my T-spine mobility.
It’s kind of interesting that you bought a band to do dislocates too… since I’d just done the same thing. I much prefer using a band after doing them for a few days.
just got caught up on your log, quite enjoyed reading about your experience at the arnold.
agree with others you’ll probably have to change the name of your log soon.
you can get the squat for sure anyways.
3/27/14
Limber 11 (without piriformis portion of the glute release. I did to the seated stretch like Csulli mentioned today.)
Wall Sit
Pendlay Dorsiflexion
Band Shoulder Dislocations
Apley’s Stretch
Thoracic Mobility (from video above, minus peanut work.)
Band Pull-Aparts 3x10
Wide grip pull up
8/8/8/7/5 (The last rep on the 4th set was not counted. It wasn purty like the other 7 were.)
Standing Straight Bar Curl
70 lbs for sets of 10/10/10/10/5
I didn’t make it to the gym tonight. I did a lot of driving today. I will finish this workout tomorrow. I will do face pulls and dumbbell rear laterals.
My back was pretty sore at the start of the pull ups.
[quote]LoRez wrote:
Thanks for posting that video. I need to work on my T-spine mobility.
It’s kind of interesting that you bought a band to do dislocates too… since I’d just done the same thing. I much prefer using a band after doing them for a few days.[/quote]
I didn’t have a long enough broom handle for the dislocates, and I feel like the band is more natural. It also has the added benefit of pulling your hands inward during all portions of the stretch.
I love band pull-aparts as well. There are a lot of good things to be said about bands.
I used to have a whole lower body stretch with them. I will see if I can find it.
[quote]zenontheterrible wrote:
just got caught up on your log, quite enjoyed reading about your experience at the arnold.
agree with others you’ll probably have to change the name of your log soon.
you can get the squat for sure anyways. [/quote]
Thanks for the kind words. I still feel like I have a long way to go somehow haha.