Amazing work on the overhead, my friend.
I always get elbow pain if I program heavy barbell presses too frequently. The sleeves help but the only thing that really makes things better is programming. Not to say you need to change your program, just my own experience.
How is your back feeling currently?
Thanks. I think it might have to do with overdevelopment of flexors and extensors of the forearm, OR vice versa. Can’t be sure. Appreciate the input though.
My back is good, not great. Better than ever though maybe about 70% atm. (maybe 50% considering the workout I just had below…) Thanks for checking in.
Back Squat
135x50
225x3
315x3
365x8
405x8
455x8 shaking violently on the walkout, strange pains and popping in my left adductor. wtf. BAD set. All in the sacrum, no torsion of the hips.
455x9, okay so…took the weight out previous and had to put it back as EVERY MUSCLE in my body was fucking cramping. I must have been dehydrated for this workout and not realized it until I went for my top sets. A bit stupid of me to do this but I took the weight out again and stubbornly retried it.
I got so angry and pumped up that I just somehow mustered 9. Back=ouch, but I’ll take it easy on squats for the next few weeks 
Planks
x60s
x60s
+50lbs x 45s
+50lbs x 45s
x60s
Lying Leg Raise
x15
x15
x15
x15
Nice ab pump, lower back feels a bit better after the ab work. Did some decompression (or whatever I could by hanging from a pull up bar for a few minute intervals), then called the workout.
2/18/19 - bw 225
Push Jerks (Axle, No belt)
135x3,3
225x3
275x3
290x3 feeling really strong without a belt for some reason
315x3 grip was a bit off, tough lockout on right arm on last rep
315x3
275x3
275x3
225x3
225x3
Tried incline bench but 135 was bothering my right pec which is so weird because I haven’t even been pushing it on incline or any chest exercise lately, really. It’s like the muscle is permanently twingy and triggery.
Banded Pec Flyes (yes, I’m actually doing this. Don’t judge 
maybe it’ll fix my pec?!)
x15
x15
x12
x12
I don’t like traditional flyes, something about the exercise just feels terribly wrong…It’s like squatting on your tip toes pushing your knees as far forward as they can go. Noooo thanks.
Skullcrushers
45x15
45x15
65x10
65x10
65x10
Lateral Raise
x15
x10
x10
x10
Incline Seal Row
55x10
55x10
55x10
55x10
Hammer Curl
40x10
40x10
40x10
40x10
Some lifts from the week…
2/20/19 - Deload squats, desperately needed it lol
Back Squat (no belt)
135x15
225x3
315x5
315x8
315x8
Front Plank w/ arm raise
x10ishx5 sets
Side Plank
xfailure
xfailure
xfailure (took a long ass time)
2/22/19
Plank with arm raise
x3x10
Deadlifts (sumo, hook grip)
135x5
225x3,3,3
315x3,3
405x1
405x3
455x1
500x1 first time pulling 500 in…can’t even remember it’s been so long. Felt easy and no issues at all.
RDL
225x10x10
3/6/19 - Been sick with a pretty bad stomach virus. After a week it’s just now fucking off, so that’s good. I’ve lost nearly 10lbs, which is really awful but hopefully it’s all jsut water weight. I’m like 218-220. Only have two par-ish days of refeeding behind me so a bit laggy.
Log Clean & Press (all this log pressing I’ve been seeing lately has me inspired )
110x5,5, a lot more
160x5,5
210x3
250x3 whoa, calm down vinny
270x3 kinda missed the 2nd rep
270x3 I hit 4 with 280 at nationals. Do i need to say more?
Today’s goal was to tentatively work up to 250 for maybe one rep and I opted to work out of the rack since I wasn’t sure how my back would handle the clean with so much time away from any implements.
Seated DB Military
25x10
40x10
55x8
100x8
100x8
100x6 i know 3x8 is really good for me, so i’m not too far off.
Laterals (band)
black band x 12, x 12, x 12
Axle wrist curls
65x12
65x12
65x12
Plate wrist ext. (perhaps the most neglected movement, important for arm health)
10x20
10x20
10x20
Hammer Curl
x12
x12
x12
Skullcrusher
65x12
65x12
95x5
95x8
Have not posted a video in some time.
elaborate further please!
Well, people who train with weights tend to do a lot of forearm flexion and crushing exercises. It makes sense because in order to hold onto a bar we have to squeeze it constantly. Also, in every day life we seem to use the flexors (inner underside forearm) more over the extensors (top forearm), so it just feeds the imbalance and it has been postulated that it can lead to elbow, wrist, or even shoulder problems.
I think the same can be said for overdeveloped abduction and underdeveloped adduction of the legs.
3/9/19 - Today’s work revolved around pause front squats, something I haven’t done in a while but it certainly helped keep me strong on not just regular front squats but any strongman related movement. Gonna rotate them with BS for a while. If things go well I might try for a 500lb fs.
Pause Front Squat
135x5,3,3
225x3,3,3
275x3,3
325x3
325x3
325x3
325x3
Called it there. Felt a bit heavier on the chest than it would on a 500lb front squat day. Believe me, I’m there. If things go well.
Zercher Thoracic Extensions (axle)
135x15
185x15
225x5, ew, put it back cause of the weird squishing of blood in my foreartms from the weight in one spot. ewwww.
225x15 still ew but managed
185x15
185x15 soft tissue that leads up to my thumb is numb after the set for like 15 minutes
Put on stone sleeves loosely…
185x20 really easy now to just throw the weight around, but it almost feels akin to hip thrusts. If you go too heavy, you can’t extend through and you miss out on the benefits.
135
I did these pretty religiously training for nationals and they seemed to have paid off.
Hip Thrusts (gonna add these back too)
135x10
135x10
185x10
185x12 not sure about these. It feels like it’s ripping my sacrum apart or like separating my spine from my pelvis. I also have such a fat ass that this pump is unbearable. Help.
Banded Single Leg Hip thrust
x15
x15
x15
Feeling nauseous and almost sick. Not sure
Farmers (in pouring rain with no chalk)
120x280ft hurts, hard
120x450ft horrible, nauseating
must do more, not enough
120x400ish, could not go anymore. Turns every 70 feet are just awful and sloppy. Took it as far as my body let me.
I somehow feel like I failed today. I wanted 120 per hand for like…550ish feet but I just had nothing left. The turns fucked me but, telling myself to get more, psyching myself up, then falling short just gets to me. I know I can’t fault myself for pushing my body as far as possible especially on arbitrary pointless things, at times in my training where max effort isn’t really important. Just how I’m wired.
I can’t just stop and call it there. Had to do more.
I walked up and down a grassy hill for 15 minutes with a 135lb bar on my back. This accomplishes nothing. Cool.
Sounds horrible lol.
Can you describe the action a little on those thoracic zercher extensions?
I’m standing up straight with the bar in the crux of my arms and I’m literally slouching my upper back while keeping my hips and lower back straight or static. I’m only flexing and extending my thoracic spine. Gives a hell of a mid-back pump.
Righteous, thanks man! Sounds like a brutal back builder.
3/11/19 - bw 222
Log Split Jerk (out of rack)
110x5,3
160x3,3
200x3
200x3 rough process. Considering only training the split jerk from here on out.
200x3
220x3
250x2 very easy, super pleased. Could have kept going but the goal isn’t high intensity or volume today, just some technique practice.
Seated DB Military
100x8
100x8
100x8 fck yeah
55x27
Skullcrushers
45x15
65x12
65x12
65x12
Laterals (black band)
x15
x10
x10
x10
Band Pull Apart
x25
x25
x25
x25
3/14/19 - bw 222, light squats, and for the first time in so long i did some strongman medley work.
Back Squat
135x10,10
225x5
315x3
315x3
315x3
315x3
Sandbag Carry to Tire Drag (chain looped through 250ish pound tire and dragged on asphalt, yum)
200x60’/x60’
200x60’/x60’
200x60’/x60’
200x100’/x100’ awful, preworkout and medleys=tremendous nausea.
I tried to pick up this sandbag around september and couldn’t even get into position to pick it and when i’d try i’d get a massive tugging feeling in my spine. The fact I managed to pick it numerous times, then run with it is a huge deal for me. Obviously my hips and back feel a bit jacked up afterward but I feel great. Gotta play it safe from here.
Split jerking a log is the devils work I tell you. I hate it lol. I’ve dropped a damn log on my head every time I’ve tried to split jerk it. Props to you on doing it well brother.
It’s not easy. I haven’t gotten the chance to work with a heavy weight yet. 250 is pretty light for me, once I bump it to 280-300 things are gonna get a bit weird.
I suppose if I practice it enough, I will get better. If Misha and Rob Kearney can split jerk a 210kg log, I don’t see why I can’t at least do better than my PR (145ish or so).
Saw Rob Kearney split jerk a 200kg log at the Arnold Australia today and then stand on one leg for the crown. Quality
So like standing Cat cows?
Saw that video. I love it when people do the one leg lol
