I was just doing this to get used to the movement, I was too wiped out from the db’s to try anything crazy. I made a 2 and 3 board though with an extra piece I can add to move to a 4 board if I want.
Kroc Rows
70x10
100x6
125x18
I did the 125’s as two sets, one for the right, one for the left which I thought was better, last time I felt like puking for like 45 minutes afterwards. I’ll move up to the 130’s next time.
Face pulls
3 sets
Solid workout, I like the boards, but I need some damn workout partners.
[quote]maraudermeat wrote:
I’ll never shave my ass becuase I would forget where the part is. I like to part my ass hair from left to right.
the only vanity tip I have is - I like to run a bead of antiperspirant down the crack of my ass to keep it fresh and dry throughout the day. the only downside is forgetting which stick is the ass deodorant and which is the pit deodorant. when all else fails look for ass hair in the stick, but then again it could be pit hair.
meat[/quote]
HA Nice thanks for sharing.
See this is why I prefer the spray for ye old ass plus that FROST shot is rather refreshing and the over spray give the jewels a nice coat and keeps them fresh as well. No mixing up sticks or caught hairs that way either.
[quote]buckeye75 wrote:
How long do you guys typically stick with your supplemental and accessory exercises before changing them completely? I have been working in two week mini-cycles so I have been changing everything every two weeks. I am starting to wonder if I need to stick with them for the whole four weeks in order to push them a bit more. I know this depends on the lifter, and I would probably consider myself a lower level intermediate at this point.
I’m going to try and start posting my logs up here again, soon. [/quote]
Well for me the acc. move depend mainly on what it ios I do for ME. Say if I DL I will likely not do something that really nails the back hard for an acc move maybe something light last but will go for something more quad dominant like a front squat. Upper well Ill just mix it up from time to time still hitting the same things of course but really the main work is done with the main moves the rest is just icing.
Sorry nothing to concrete here but thats kind of how my acc is I get the real work done and then hit what ever it is I Know or feel needs hit more. I sometimes get in repetition and do the same things for a friggin month other times it could change weekly.
1.sqts-2255 3153 3651 wide pl style, have not done in a while, felt off
2.OH lockouts- 1855 2053,5 2253 first time trying these, done standing, about 4-6" ROM
C+J- 185*3,3
db rows- 10010
db inc bench- 854,4 have not done these in a very long time, felt weird
overall i think it is not that i have been ill this week, i think it’s this med my doc gave me to clear up some lovely ring worm on my arm from the awesome martial arts place i was training at, i finally read the side effects, and am pretty sure thats what it is, so throwing that med out the window–good news, arm looks normal…lesson learned make sure places such as my MMA place actually cleans, fing gross, although i was talking to my uncle, another Dr., nd he says it’s pretty common for wrestlers, MA’s and Gym goers to get…
C2)45 Degree Back Extension
(25 on back)x12 x12 x12
C3)Standing Ab Pulldown
105x7 115x5 x6
Notes: Elbow pain a bit again. It’s to be expected though, I did 8 singles over 90% yesterday on squats and def put some stress on the elbow. Going to a seminar though, so I prob won’t have time to train.
Workouts have been taking a little longer cause I’m training my friend now. This kid is a genetic freak for sure and I’ve always known it. Trains like a pussy, eats 2,000 cals a day and is 210 at 5’10 with a 6 pack and a 35" waist. In other words, he’s built thick- big wrists, ankles, knees, etc.
Anyway, he hasn’t done squats in like 3 years and never took them serious or went deep- he did them for football. Last week I had him on a box about an inch below parallel and he maxed at 295. Not bad at all for a kid whose done only done high rep machine based lower body workouts without really pushing himself.
This week, he worked up to 375 for a single on basically a parallel box (top of thigh was parallel to floor). His RDL went from 255x6 to 305x8 from last to this week. This kid is going to be retardly strong soon.
The best part is, he doesn’t think he’s gifted and denies it.
OK training In short sucked ass Im a bit beat up and needing this coming week off to just chill. pressing is still pissing me off and its more the nagging pains etc. My elbow tendonitis is killing me and thats what limited the log press today etc. it was the clean and the feeling like my elbow was going to rip apart Im going to head to My broas bar have a few drinks some food and do another session late tonight see if itsa any better just wasnt inspired early.
Highelights of the session
Got an 8 inch log PR of 215 pretty easy, then couldnt clean 225 do to elbow. Then just dropped to 205 and kept doing them working on form etc. few singles anmd triples.
Then some incline log pressing was sucking so stopped.
Oh and any tips on this tendonitis fire away aside from the week off. It isnt in the bicep but runs from the elbow joint up the forearm on the side of the thumb so if palm is up its the outside and well its not a small ache.
[quote]Phill wrote:
Oh and any tips on this tendonitis fire away aside from the week off. It isnt in the bicep but runs from the elbow joint up the forearm on the side of the thumb so if palm is up its the outside and well its not a small ache.
Phill[/quote]
Good job on the PR despite the pain.
Other than the week off, maybe just trying doing less heavy ass pressing. Get your few heavy sets in, set a PR and back-off. Do only as much as you need to do to get the lift up.
Also, I find that most extension work tends to hurt my elbow and cause it to flare up.
But honestly man, just watch the stress on the elbow. You might find even less volume than you are doing now might lead to more progress.
I find even the back squats put stress on the elbow because the bar is still essentially resting on the hands. If you have a SSB it’s probably not a bad idea to use it. And I can’t imagine the zerchers would be helping any. :-/
Good luck buddy, I’m looking forward to my deload this next week, haha.
Well going to get in here and just do it beat the heck out of the pressing tris etc before this deload going to do minimal pulling / rows don?t want to smoke the upper back to much as I plan on DLing tomorrow
OK went to heck Im just a box of nagging injuries on the upper body that are limiting me which makes me MAD its not the strength (as much) that is getting tested reaching its limits its the pain stopping me in this darn elbow cleaning that log at 215 HURTS but was bearable 225 brought me to my knees. So cut the session short to come back for more later mop up. this was the first session
Log Clean & Push Press
Warm up with barbell to 95 lbs
Log (115lbs) x 5
135 x 5
165 x 3
185 x 3
205 x 1
215 x 1 (token PR)
225 x miss the clean
205 x 1,1,3
Yhea ya know the story on the cleans also need to work technique in general its just crazy how different a log is then a BB Im not getting any leg drive and getting out in front to much not back toward my head need to work on that that?s the plan for session two technique.
High Incline Axle presses
135 x 8
225 x 3, 2
Pin press half ROM or so
225 x 8 a few sets
At this point was NOT in it
2B) Chins a few holds and few sets neutral grip in the 6-8 range
***Session 2
This session is Phil meet log I just need time with this implement so I just decided to do it and do it and do it for about 55 mins. Finally got to a place on the way back Down the pyramid I quit over thinking it and just Pressed the darn thing all the sudden it was flying up even though I was half baked. Oddly enough it was when I lowered it a bit not All the way up in my neck and lowered my elbows a bit?? I was able to get better drive and push it back then toward and over my head. Anyhow here it is LOL
Log No clean
115 x 3
135 x 2 (2sets)
165 x 2 (3 sets)
185 x 1 (4 sets)
205 x 1 (2 sets) DOG fight on #2
185 x 1 (2 sets)
165 x 3
165 x 2
165 x 1 (2 sets) Started FLYING!!!
185 x 1 FAST
215 x 1 FAST tied PR from earlier
225 x 1 PR not to shabby
230 x 1 PR!! Hard but man after all that above LOL
OK that was better I need to learn this implement and think I may purchase another one fro PITBULL soon
3A) Flat bench DB pressing
80 x 12 (3 sets)
A few band pull downs these don?t hurt the elbow and the pressing didn?t hurt at all really its just the darn cleans now and getting the strength back and learning this toys.
In short AM session sucked, PM session OK Im beat up and needing this coming week off to just chill. Pressing needs a LOT of advancement mainly the nagging pains etc
Lets hope the lower session tomorrow awesome give it my all then rest for a week enjoy a few days of skiing, hot tub, good food, etc. hard staying motivated to pack in this food when you have days like this ready to chuck it all and become a competitive speed walker or something LOL
Onward and upward better days ahead Im dead set on making lemonade out of these lemons.
[quote]Matt McGorry wrote:
Phill wrote:
Oh and any tips on this tendonitis fire away aside from the week off. It isnt in the bicep but runs from the elbow joint up the forearm on the side of the thumb so if palm is up its the outside and well its not a small ache.
Phill
Good job on the PR despite the pain.
Other than the week off, maybe just trying doing less heavy ass pressing. Get your few heavy sets in, set a PR and back-off. Do only as much as you need to do to get the lift up.
Also, I find that most extension work tends to hurt my elbow and cause it to flare up.
But honestly man, just watch the stress on the elbow. You might find even less volume than you are doing now might lead to more progress.
I find even the back squats put stress on the elbow because the bar is still essentially resting on the hands. If you have a SSB it’s probably not a bad idea to use it. And I can’t imagine the zerchers would be helping any. :-/
Good luck buddy, I’m looking forward to my deload this next week, haha.
-MAtt[/quote]
Thansk bro thing is is not pressing and the tri I can do extensons etc all day anmd they help a bit really. It pulling and explosive stuff. Even after this mornings horrid session went had a beer and shot some pool and breaking ( though yes pressing) the arm that that angle and the impact HURT!!!. Odd.
Thanks for the info im going to rest up hopefull that will help a ton and come back if its still hurting Ill just have to lay off the cleaning get the press up to par anmd hope come comp day I can clean the darn thing LOL
NOTES: This was kind of a crappy session. After next week I’m going to drop the DE benching in favor of moderately heavy regular bench presses. Maybe sets of 6-8. I may do some med ball throws at the onset of the session.
A trainer from another club was watching me and asking me questions about the bands and everything during my sets. He’s a cool guy so it was a good chance to explain to someone what I was doing without them getting glassy eyed and bored within 30 seconds.
I actually failed on my last set of the shoulder complex. I reached failure with a pair of 15 FUCKING POUND DUMBBELLS. I tossed them to the floor, laughed, and rationalized the heavier loads on triceps and benching as the culprit as I stalked over to the popular end of the dumbbell rack.
A)ME Box Squat (14" box)
Bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
415 x 1
425 x 1 x 2 (5 lb. PR–twice!)
405 x 1
B)Pull-throughs= 80 x 10 x 4
C1)Kneeling Pulldown Abs=80 + light band x 6 x 2
C2)Hanging Pikes=6 x 2
D)Mini-band pushdowns for left triceps=50 x 1, 25 x 2
NOTES: AFter PRing last week, I was amped to PR again this week.
Squatting is going really well. I don’t have a training partner and train in a health club where no one knows how to spot somebody squatting, but I’m still making progress slowly but surely. The 425 felt easier than last week’s 420. Easy enough for me to hit it a second time.
A)ME Box Squat (14" box)
Bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
415 x 1
425 x 1 x 2 (5 lb. PR–twice!)
405 x 1
B)Pull-throughs= 80 x 10 x 4
C1)Kneeling Pulldown Abs=80 + light band x 6 x 2
C2)Hanging Pikes=6 x 2
D)Mini-band pushdowns for left triceps=50 x 1, 25 x 2
NOTES: AFter PRing last week, I was amped to PR again this week.
Squatting is going really well. I don’t have a training partner and train in a health club where no one knows how to spot somebody squatting, but I’m still making progress slowly but surely. The 425 felt easier than last week’s 420. Easy enough for me to hit it a second time. [/quote]
Nice work bro hell a pr and nailing it twice Keep it up,
GREAT!!! Day man one of those days that if I was rested had sleep and was fresh it would have been CRAZY awesome but great none the less Was/am a bit ran down but it was one of those mental Im going to get this days and knowing Im taking a week off.
Been a while since a crazy DL session ive done the 500 for reps etc but figure with this off week and skiing ill be taxing the quads a lot and resting as well just kinda wanted to DL see how its coming since making the switch to conventional from sumo what 6-8 weeks ago. And just go a bit nutty prior to the week off.
-Deficit Conventional Dl from 4 inch box
Bar x some
135 x 10
225 x 5
315 x 3
405 x 3
495 x 3
585 x 1 PR ( think cracked a tooth and burst some blood vessels)
Great 10 lb PR from the standing on the box was a HARD PULL This may have been a conventional DL PR as well
-Conventional DL from floor
595 x 1 PR
Another dog fight from just above the knees up it was a grinder I really think if I was fresh doing this without the 585 deficit pull prior I could match or beat my sumo pull PR still happy with this
-Rack pulls @ Knee
615 x 1
635 x 1 Hands bleeding and like HAMBURGER LOL
655 x 1
No where near a PR but I was Burnt from the other pulls felt goot to get some weight in my hands today
-Log Front squat
115 x 10
165 x 8 x 2
These were ODD I didn?t even want to attempt to go over the 165 after all the Dls and the log work yesterday My low back was COOKED at this point
Decline sit ups 70lbs at head
3 x 8
A few leg extensions, leg curls and blue Band GM?s for a ton of reps to get some blood to that low back
Great day I wish I was rested but im taking these Prs and running come back after a week strong and ready to roll
I think I know the trick for Lower body PR?s Ive had good training the last three weeks on lower ME day each week prior to lifting ive thrown a small whole chicken in the oven to eat after training and the smell creeps into the shop LOL
A)ME Box Squat (14" box)
Bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
415 x 1
425 x 1 x 2 (5 lb. PR–twice!)
405 x 1
B)Pull-throughs= 80 x 10 x 4
C1)Kneeling Pulldown Abs=80 + light band x 6 x 2
C2)Hanging Pikes=6 x 2
D)Mini-band pushdowns for left triceps=50 x 1, 25 x 2
NOTES: AFter PRing last week, I was amped to PR again this week.
Squatting is going really well. I don’t have a training partner and train in a health club where no one knows how to spot somebody squatting, but I’m still making progress slowly but surely. The 425 felt easier than last week’s 420. Easy enough for me to hit it a second time. [/quote]
C)Glute Ham Raise
x4 inclinex6 x6 x6 incline+minix3
D1)Light Band Pressdowns
BWx25 x20 x20
D2)DB Hammer Curl
40x8 x8 x10
Notes: Felt good to use the SSB, although not lifting at 9:30AM on a Saturday when I was up at 7:30.
Elbow still had some pain.
Stupidly I worked up to a heavier set on deads. At the speed of which my 415 went up, it’s pretty obvious that my accumulated fatigue is pretty high, haha.
Looking forward to this deload.
Spent the majority of the day at the Mike Boyle Winter seminar, then hung out back at his place a bit with some of the coaches. Met some good people, hung out with some past acquaintances and learned quite a bit.
GREAT!!! Day man one of those days that if I was rested had sleep and was fresh it would have been CRAZY awesome but great none the less Was/am a bit ran down but it was one of those mental Im going to get this days and knowing Im taking a week off.
Been a while since a crazy DL session ive done the 500 for reps etc but figure with this off week and skiing ill be taxing the quads a lot and resting as well just kinda wanted to DL see how its coming since making the switch to conventional from sumo what 6-8 weeks ago. And just go a bit nutty prior to the week off.
-Deficit Conventional Dl from 4 inch box
Bar x some
135 x 10
225 x 5
315 x 3
405 x 3
495 x 3
585 x 1 PR ( think cracked a tooth and burst some blood vessels)
Great 10 lb PR from the standing on the box was a HARD PULL This may have been a conventional DL PR as well
-Conventional DL from floor
595 x 1 PR
Another dog fight from just above the knees up it was a grinder I really think if I was fresh doing this without the 585 deficit pull prior I could match or beat my sumo pull PR still happy with this
-Rack pulls @ Knee
615 x 1
635 x 1 Hands bleeding and like HAMBURGER LOL
655 x 1
No where near a PR but I was Burnt from the other pulls felt goot to get some weight in my hands today
-Log Front squat
115 x 10
165 x 8 x 2
These were ODD I didn?t even want to attempt to go over the 165 after all the Dls and the log work yesterday My low back was COOKED at this point
Decline sit ups 70lbs at head
3 x 8
A few leg extensions, leg curls and blue Band GM?s for a ton of reps to get some blood to that low back
Great day I wish I was rested but im taking these Prs and running come back after a week strong and ready to roll
I think I know the trick for Lower body PR?s Ive had good training the last three weeks on lower ME day each week prior to lifting ive thrown a small whole chicken in the oven to eat after training and the smell creeps into the shop LOL
A. Speed Low Box Squat (12")
205 x2, 2, 2, 2, 2, 2, 2, 2
185 x 2, 2
B. Speed Deadlift:
275 x 1, 1
295 x 1, 1
315 x 1, 1, 1, 1, 1, 1
C1) Back Ext. +25 x 8, +35 x 8, 8
C2) Cable Crunch, 95 x 8, 110 x 8, 8
Finished with 5 Minutes walking at an incline on the treadmill.
Refreshing, brief (40 mins) workout. However, the explosive pulling cuased my forearm/elbow pain to fire up. Next week is Med. Vol, and there will be no DE LB day… so maybe that will help.