[quote]Drake37 wrote:
Shin splints are usually caused by poorly fitting shoes. I would go to an actual running store. My buddy runs marathons and shit, that was his advice.[/quote]
I actually got specially fit running shoes. The people recorded me walking and running on a treadmill and all that jazz, so I got the best pair I could.
CS
3 October 2012 - Bench Night
Warm-up
Bench Press
3 X 20 X 45
2 X 8 X 135
1 X 3 X 185
1 X 3 X 220
1 X 1 X 240
1 X 1 X 260
2 X 3 X 280* +10 lb. PR
NOTES: Much happier with how these went. All the reps are clean, stayed super tight and kept everything straight.
Paused Close-grip Bench Press
1 X 3 X 250
NOTES: Shoulder could only handle 1 set.
Decline Hammer Strength Press
3 X 15 X 2 plates
Overhead Tricep Extension/Underhand Pushdown Superset
Overhead Tricep Extension - 3 X 12 X 55
Underhadn Pushdown - 3 X 12 X 40
V-Bar Pushdown/Dip Machine Superset
V-Bar Pushdown - 3 X 12 X 65
Machine Dips - 3 X 12 X Stack + 2 plates
ENDING NOTES: Pretty solid workout. Can’t complain about the bench because I got all the reps. All I did was focus and just benched. That’s all I did - I just benched. Anywho, got light squats and speed pulls on Friday.
CS
[quote]CSEagles1694 wrote:
3 October 2012 - Bench Night
NOTES: Much happier with how these went. All the reps are clean, stayed super tight and kept everything straight.
[/quote]
Told you so
What do you think’s up with your shoulder?
[quote]MaazerSmiit wrote:
[quote]CSEagles1694 wrote:
3 October 2012 - Bench Night
NOTES: Much happier with how these went. All the reps are clean, stayed super tight and kept everything straight.
[/quote]
Told you so
What do you think’s up with your shoulder?[/quote]
Built up scar tissue from a separated shoulder last year.
CS
Maybe running flats for improving your technique and saving the running shoes for your other running training? I know that until I got some minimal footwear type stuff that my walking and running gait sucked and made some hip issues worse and caused knee issues. Who knows, might help with shin splints too. Never again when I relearned how to walk and run. It’s self correcting.
5 October 2012 - Light Squats & Speed Pulls
Warm-up
Paused Close-stance Squats
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
3 X 5 X 255
NOTES: Still kept a low(er) bar position, but brought my stance in a lot. It felt pretty good. The weight was easy, so I’ll go up next week.
Speed Pulls Against Mini Bands
1 X 5 X 135
1 X 5 X 135 (+50 lbs. at lockout)
8 X 1 X 230 (+50 lbs. at lockout)
NOTES: I felt good about these today considering that I haven’t done anything with bands in a while. These were all fast with about 60 seconds of rest in between each set.
Hack Squats
3 X 12 X 225
Lying Hamstring Curls
3 X 12 X 80
Standing Calf Raises
3 X 12 X 100
ENDING NOTES: Pretty solid workout today. Everything moved fast and felt light in my hands. Got light bench tomorrow.
CS
6 October 2012 - Light Bench, Shoulders & Biceps
Warm-up
Strict Overhead Press
3 X 12 X 45
1 X 5 X 95
1 X 3 X 115
1 X 1 X 135
2 X 3 X 155
NOTES: Don’t know if this was PR or not, but either way, I’m too lazy to look through my log and see.
Paused Wide-grip Bench Press
3 X 20 X 45
1 X 10 X 95
2 X 5 X 135
1 X 1 X 160
3 X 5 X 185
NOTES: Easy.
Flat Dumbbell Bench Press
3 X 12 X 75s
NOTES: 1 minute of rest between each set.
Dumbbell Side Raises
3 X 12 X 25s
EZ Bar Front Raises
3 X 12 X 40
Reverse Machine Flyes
1 X 12 X 100
1 X 12 X 110
1 X 12 X 120
Barbell Curls
1 X 15 X 45
1 X 12 X 55
1 X 8 X 65
1 X 5 X 75
Single-arm Machine Preacher Curls
3 X 12 X 30 (each arm)
ENDING NOTES: Pretty good lift today. Bench felt fine after the OHP. I’m thinking I’ll keep this day for a while.
CS
8 October 2012 - Squat Night
Warm-up
Squat
2 X 5 X 135
1 X 3 X 185
1 X 3 X 225
1 X 2 X 275
1 X 1 X 315
1 X 1 X 345
2 X 2 X 375* +15 lb. PR.
NOTES: These felt good today. Heavy, but I got all the reps.
Stiff-legged Deficit Deadlift
1 X 5 X 135
1 X 3 X 225
1 X 1 X 275
2 X 2 X 325* PR.
Behind-the-Neck Pulldowns/Ground-based Shrug Superset
Behind-the-Neck Pulldowns - 3 X 12 X 120
Ground-based Shrug - 3 X 12 X 275
Close-grip Underhand Lat Pulldowns/Wide-grip Lat Pulldowns Superset
Close-grip Underhand Lat Pulldowns - 3 X 12 X 120
Wide-grip Lat Pulldowns - 3 X 10 X 120
NOTES: Humbling.
ENDING NOTES: Solid workout today and very pleased with how the squats went on the second set. Deadlifts were super easy today, as well. Looking for a big bench PR on Wednesday with 290 for doubles. Can’t wait.
CS
Ground based shrug?
[quote]MaazerSmiit wrote:
Ground based shrug?[/quote]
It’s the ground based squat machine thingy.
CS
[quote]CSEagles1694 wrote:
[quote]MaazerSmiit wrote:
[quote]CSEagles1694 wrote:
3 October 2012 - Bench Night
NOTES: Much happier with how these went. All the reps are clean, stayed super tight and kept everything straight.
[/quote]
Told you so
What do you think’s up with your shoulder?[/quote]
Built up scar tissue from a separated shoulder last year.
CS
[/quote]
Check out ART man. I’m only two session in and i’ve gained a lot of ROM back and have had a couple of pain free bench days in a row. Close grip bench does the same to me, extra ROM definitely kills it. You probably have internally rotated shoulders. Not that I’m a doctor haha but your issues seem very close to mine.
10 October 2012 - Bench Night
Warm-up
Bench Press
2 X 20 X 45
2 X 5 X 135
1 X 3 X 185
1 X 1 X 225
1 X 1 X 250
1 X 1 X 270
2 X 2 X 290* +5 lb. PR.
NOTES: Killed the first set. Up, down. Up, down. Easy. Second set I lost some tightness at the bottom, but still got the reps. Very happy with this. I’ve got 315 in my sights.
Paused Close-grip Bench Press
2 X 2 X 260* +10 lb. PR.
NOTES: First set - da bomb diggity. Second set - not so much.
Dips/Hammer Strength Incline Press Superset
Dips - 3 X 12 X BW
Hammer Strength Incline Press - 3 X 12 X 2pps
Straight Bar Underhand Pushdowns/Rope Pushdowns Superset
Straight Bar Underhand Pushdowns - 3 X 12 X 45
Rope Pushdowns - 3 X 12 X 35
One-hand Overhand Pushdowns
3 X 12 X 25 (each arm)
ENDING NOTES: Very pleased with how today turned out. I feel like 315 will fall in two weeks. I also met the biggest human being I have ever seen today. His name was Derek. He had to be about 5’10", maybe 5’11" and almost 300 lbs. at about 10% body fat. Guy was insane. Watched him bench 405 for 12 with a few left in the tank. Crazy. Anyways, gonna rest up and eat the rest of the night so I can come back on Friday and hit it hard.
CS
12 October 2012 - Light Squats & Speed Pulls
Warm-up
Close-stance Paused Squats
2 X 5 X 135
1 X 3 X 185
1 X 2 X 225
3 X 3 X 265
NOTES: Felt easier than last week.
Speed Pulls Against Chains
2 X 5 X 135
8 X 1 X 235 (+60 lbs. of chain at the top)
NOTES: Very speedy speed pulls.
Leg Press
3 X 12 X 6pps
ENDING NOTES: I was pressed for time, so I called it after the leg presses. Workout went great and couldn’t ask for anything better. Gotta wake up early for a bench workout tomorrow. I’m heading up to Wisconsin for the weekend for my grandpa’s 70th birthday. Gonna be a blast.
CS
14 October 2012 - Light Bench, Shoulders & Biceps
Warm-up
Strict Overhead Press
2 X 5 X 45
1 X 3 X 95
1 X 3 X 115
1 X 1 X 135
2 X 2 X 165
NOTES: Easy.
Paused Wide-grip Bench Press
2 X 20 X 45
1 X 5 X 95
2 X 5 X 135
1 X 1 X 160
3 X 3 X 190
Incline Dumbbell Bench Press
3 X 12 X 65s
EZ Bar Front Raises
3 X 12 X 40
Seated Hammer Strength Military Press
1 X 12 X 80 (each handle)
2 X 12 X 90 (each handle)
Seated Reverse Flyes
3 X 15 X 15s
Barbell Curls
1 X 15 X 45
1 X 12 X 55
1 X 8 X 65
1 X 6 X 75
EZ Bar Scott Curls
1 X 12 X 40
2 X 10 X 40
One-arm Preacher Curls
3 X 12 X 25 (each arm)
NOTES: Pretty solid lift today. The commercial gym was hotter than usual for some reason; I think it’s just the bipolar weather in Chicago lately. Anyways, I kept the rest periods short again and it’s paying dividends. I’ve got two weeks left in the training cycle. I have heavy squats tomorrow where I’m looking for 2 doubles with 385. Let’s go!
CS
15 October 2012 - Squat Night
Warm-up
Squats
1 X 10 X 45
2 X 5 X 135
1 X 3 X 185
1 X 3 X 225
1 X 2 X 275
1 X 1 X 315
1 X 1 X 350
2 X 2 X 385* +10 lb. PR.
NOTES: Fucking smoked these sets. As soon as I lifted it out of the racks, if felt light. Sat right down and stood right back up with them. Very pleased with how these went. I moved my stance in a couple of inches just to play around with it and it helped me stay a bit tighter at the bottom. My first 405 squat will fall next week whether it kills me or not.
Stiff-legged Deficit Deadlifts
1 X 5 X 135
1 X 3 X 225
1 X 2 X 275
1 X 1 X 305
2 X 2 X 335* +10 lb. PR.
NOTES: Easy.
Underhand Chest-supported Rows
3 X 10 X 2 plates
Wide-grip Lat Pulldowns
1 X 12 X 140
1 X 12 X 145
1 X 10 X 150
ENDING NOTES: Fucking awesome lift tonight. Can’t wait to max out on squats next week. I’m going to nail 405. It will happen. I’m also hoping to hit 355-365 for my pulls next week. I’ve got a big bench day ahead of me on Wednesday - got 300 for doubles, which would be a big PR. Then next Wednesday, I’ll be going for 315. Can’t wait to hoist some heavy iron.
CS
You get stronger monthly dude. Way to go!
[quote]Drake37 wrote:
You get stronger monthly dude. Way to go![/quote]
Thanks, man! Everything on my squat is finally starting to click. How’s your training going?
CS
Clicking is good
Well it’s coming along slowly. Squatted 245 today. The hip is slowing progress but still getting better.
Deadlifted 375 a week ago. Stoked about that 23 pound PR.
Meet is November 10th.
You ready for College and the Army?
[quote]Drake37 wrote:
Well it’s coming along slowly. Squatted 245 today. The hip is slowing progress but still getting better.
Deadlifted 375 a week ago. Stoked about that 23 pound PR.
Meet is November 10th.
You ready for College and the Army?[/quote]
Good to hear. And yeah, I’m still trying to figure some stuff out as of right now. I got accepted into North Georgia College and State University, so that’s where I’m going to college without a doubt. They have a national leadership challenge weekend in April that I’m going to attend. Basically, I get to shadow a cadet, blow shit up, and shoot guns for a couple of days. Not bad at all.
Right now, I’m just waiting on my ROTC scholarship status. Not sure if I’m going to take it, if offered. I still really wanna do the SMP with the Guard/Reserves. I’ll know within the next three weeks for sure whether or not I’m able to do it.
Along with all of that, I have another meet planned for the spring. I’m going to cut down to 181. I’m gonna officially cut down to 185 and try to stay there over the next 2-3 months, which shouldn’t be hard at all. I’ll cut to 181 the week before the meet and hopefully hover around 180 until I go to BCT or college. Also, right after my meet is when I’ll start picking up running again. The weight loss and time off of from running should’ve helped my shin splints by then. I know I’m going to lose a ton of weight at basic, but I can still gain it back during school, but I’d take it slower this time around so my PFT scores don’t suffer. I’d like to go into ROTC with a perfect 300.
Sorry for the novel haha. I have a lot to talk about as of late.
CS