Phill, man…I hope you have a quick recovery. Any idea what you can do in the meantime? What are some ideas you have for ways to keep active/strong? I suppose a hip squatting belt would be useful if you could rig one up.
3/20/07- Tuesday- Active Recovery
A1)Pussy Pushups x40 x40 x40
A2)Lat Pulldown 90x30 100x25 x15
A3)VMO External rotation 20x15 x15 x15
A4)Band Pushdown light x25 x25 x30 x25
A5)Neutral Grip Cable Row 100x20 x20
A6)3 Way Shoulder Raise 5x30
[quote]Dre Cappa wrote:
Still no training today. Haven’t had any solid food except crackers since Sunday. Maybe this was my body’s way of telling me to take better care of myself. I am going to try to recover one more day tomorrow, eat a ton of food thursday and get back in the gym and do a maintenance workout.
I’ve been thinking of adding a GPP day to my training. I am really out of shape. When softball season rolls around I don;t want to be gasping for air just running around the bases. I don’t have a sled or anything, so what would you guys recommend? I shudder at the thought of standing next to some fat chick on a treadmill for an hour while she reads Home and Garden lol.[/quote]
how often to you do you run bases or after a ball for 30-60 mins straight at a medium speed in softball??
NEVER!!
sprints bro, short and moderate with rest between. very short 5 second sprints, medium 10-15secs, then maybe HIIT type stuff 30 seconds all the hell; out you get good at those and youll be more than covered. if you have a hill use it as well sprint that hill
Other than that walking at a good pace for general cardio and recovery, walk a hill. go hike ride a bike
Other great things tabata stuff. DSo tabata sledge hammer work, front squats. make some medelys like Cosgrove has, storng man crap pick up things run with it. get creative make it challagning and fun but id do mainly short all out stuff with rest
Phill
A recent Dave Tate rant I thought was great
Phill
After speaking with a couple “so called trainers” I came back to the realization that most these guys teach FITNESS and have no freaking clue with STRENGTH is. Hey guys! Wake up if the bar sleeve has more unloaded space then loaded space then you have something to learn about strength. Also, if you have never EARNED it then don’t act like you OWN it. You are FITNESS trainers and that is it. These guys were trying to tell me what Westside should do different with their bench training and how I should structure my training. Made better when one of them refused to tell me what he could squat or bench and the other one said he is too busy to train,
My world is much different then most. Don’t come in my world without being able to back up you shit in the gym. Better yet, go write a great sales letter and join the M-I-C-K-E-Y mouse club. This will keep all the focus off just how weak you really are.
Just don’t talk about how STRONG you are and how HARDCORE you can be. The first step to being hardcore is actually getting stronger. Try it and you will see. According to these guys it is easy to do. WELL… Then why in the hell do they look like total shit and lift like shit?
While I am on this rant. If you ever read anyone who speaks about being former power lifter then ASK what their numbers were. I am sick of seeing the references and citations to world records. I would pay to know what some of these were.
Trust me, I will never run around teaching functional training, yoga, or even general fitness. I will also never instruct one on how to run, leap or hop. I stick to what know and have lived, building absolute strength and getting yoked. Maybe you should all stick with what you know or load a damn bar on your back.
Well, I suppose it’s time to “man-up” and start logging workouts. It’s gonna suck being the weakest guy here… but hey, it’s all about making progress. I checked my old logs and see that I actually had 3 months off. Workouts resumed slowly on 02-12-07.
Westside/conjugate started
Mon 03-19-07
Prehab/Rehab
Shoulder Horn - 10 lbs 3 x 15
Band Presses - (could not find band)
Pro-Grip Face Pulls - 40 lbs. 2 x 15
BP
135 x 10
185 x 3
195 x 3
205 x 3
215 x 3
205 x 5
Inc DB presses
60 lbs x 6, 8, 7
Did not go with higher weight due to sprained “thing” in left forearm. Seems to healing well though.
1-Arm Cable Rows
60 lbs 3 x 12
Overall the workout went well. This is the first time I’ve done triples in months. My shoulders did not hurt ANY after pressing. Left forearm is healing well and allowed the first DB presses in a month.
lol yeah Phill if it ever takes me 30 minutes to get around the bases it’s time to retire. But even though the games are played in short bursts, I still want to get my conditioning up.
I played in 7 games in one day last year during a tournament. That really takes its toll on you in the summer time. Im just lookin to get better overall whether it’s softball or a little pickup basketball here and there. I’ll definitely take your advice though. You’re so stubborn about liftin shit I think you are going to be the first guy to ever be a pallbearer at his own funeral lol. Stay strong buddy.
[quote]Phill wrote:
how often to you do you run bases or after a ball for 30-60 mins straight at a medium speed in softball??
NEVER!!
sprints bro, short and moderate with rest between. very short 5 second sprints, medium 10-15secs, then maybe HIIT type stuff 30 seconds all the hell; out you get good at those and youll be more than covered. if you have a hill use it as well sprint that hill
Other than that walking at a good pace for general cardio and recovery, walk a hill. go hike ride a bike
Other great things tabata stuff. DSo tabata sledge hammer work, front squats. make some medelys like Cosgrove has, storng man crap pick up things run with it. get creative make it challagning and fun but id do mainly short all out stuff with rest
Phill
[/quote]
[quote]4est wrote:
Well, I suppose it’s time to “man-up” and start logging workouts. It’s gonna suck being the weakest guy here… but hey, it’s all about making progress. I checked my old logs and see that I actually had 3 months off. Workouts resumed slowly on 02-12-07.
Westside/conjugate started
Mon 03-19-07
Prehab/Rehab
Shoulder Horn - 10 lbs 3 x 15
Band Presses - (could not find band)
Pro-Grip Face Pulls - 40 lbs. 2 x 15
BP
135 x 10
185 x 3
195 x 3
205 x 3
215 x 3
205 x 5
Inc DB presses
60 lbs x 6, 8, 7
Did not go with higher weight due to sprained “thing” in left forearm. Seems to healing well though.
1-Arm Cable Rows
60 lbs 3 x 12
Overall the workout went well. This is the first time I’ve done triples in months. My shoulders did not hurt ANY after pressing. Left forearm is healing well and allowed the first DB presses in a month.[/quote]
Nice work bro and screw the weak thing steps bro
couple things I would have done diff personally
On the bench ME move first week Id have went, kept going on the triples until you only got 2. now you have that true three RM forever build from it try and add a lb or rep etc.
Thats the beauty with triples you always complete two reps its that third thats iffy LOL
then for the ME move after you do your triple PR for that day I like to not do a drop set like you did but just add 5 10 lbs and do a solid but do able single its not your 1 rm as its just above you triple but its im that magic 80% zone a good solid heavy lift save the reps for assistance and DE day
Other than that id have picked a second ME exercise for this day something I could GO HEAVY on lock outs something in the 5 or less strain zone its ME day GO HEAVY. I do understand though you are/were feeling out an injury
keep it up’
Phill
[quote]Phill wrote:
ME Squat March 20th 2006
Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
410 x 3 (5 lb PR @ 3 reps) Major abdominal pressure on this one if you get my drift
425 x 1 (10 lb PR) NICE hard but good
315 x 10 (2 rep PR)
Darn good. Back feeling a bit beat up again so after the 315 again decided to try out that belt thing not used to it but felt good that I think raised the old Pressure up to the breaking point LOL
One arm DL (each arm)
95 x 3
135 x 3
185 x 3 (stopped here with right/bad arm, just left here on out)
225 x 1, 1 ( grip an issue, bar spinning in hand)
245 x 1 (blew dust off an old hook I have for the rest)
255 x 1
275 x 1
295 x 1
315 x miss
Not to shabby wanted to see how these were as they?ll prob be in the regular rotation for a while with a bum, arm . Grip needs work but was happy getting near 300 on first try.
DL (just had to)
405 x 2
495 x 1
Held the 405 in lock out for about 20 seconds thinking wavering on if I should rep it out LOL I didn?t I stopped as I planned
Lunges (light)
65lbs x 8 (3 set)
Used safety squat bar held arm like in cast I think these will work as well
Decline sit ups 70lbs
3 x 8, 8, 12
All in all good w/o glad I lift at home that ?pressure? on the front squats would have been a bit embarrassing at a commercial gym LOL Happy with the PR?s
Phill
[/quote]
post a picture of a one arm dead. I’ve never seen it. also, I was watching one of the “Scary Movies” - the one with the dude that had the “baby arm”. Made me think of you.
On another note, did you read my story in the “Anal Leakage” thread. I enjoy a good poop story.
meat
Phill,
Thanks for the suggestions. That’s why I’m posting here, to get suggestions and to learn. The third rep of 215 was Barely squeezed out. Next time I’ll up weight and go for a single.
I just started the super steroid, creatine, so next week I should press 600 or so pounds.
BTW, not to sound morbid… but can you get pics of your arm pre and post surgery? I’m a bit of a science/biology nerd.
[quote]Phill wrote:
ME Squat March 20th 2006
Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
410 x 3 (5 lb PR @ 3 reps) Major abdominal pressure on this one if you get my drift
425 x 1 (10 lb PR) NICE hard but good
315 x 10 (2 rep PR)
Darn good. Back feeling a bit beat up again so after the 315 again decided to try out that belt thing not used to it but felt good that I think raised the old Pressure up to the breaking point LOL
One arm DL (each arm)
95 x 3
135 x 3
185 x 3 (stopped here with right/bad arm, just left here on out)
225 x 1, 1 ( grip an issue, bar spinning in hand)
245 x 1 (blew dust off an old hook I have for the rest)
255 x 1
275 x 1
295 x 1
315 x miss
Not to shabby wanted to see how these were as they?ll prob be in the regular rotation for a while with a bum, arm . Grip needs work but was happy getting near 300 on first try.
DL (just had to)
405 x 2
495 x 1
Held the 405 in lock out for about 20 seconds thinking wavering on if I should rep it out LOL I didn?t I stopped as I planned
Lunges (light)
65lbs x 8 (3 set)
Used safety squat bar held arm like in cast I think these will work as well
Decline sit ups 70lbs
3 x 8, 8, 12
All in all good w/o glad I lift at home that ?pressure? on the front squats would have been a bit embarrassing at a commercial gym LOL Happy with the PR?s
Phill
[/quote]
Hey Phil, I hate you! 300lbs 1 freaking hand. I thought your injury would let some of us catch up atleast a little.
Good job
[quote]Dre Cappa wrote:
lol yeah Phill if it ever takes me 30 minutes to get around the bases it’s time to retire. But even though the games are played in short bursts, I still want to get my conditioning up.
I played in 7 games in one day last year during a tournament. That really takes its toll on you in the summer time. Im just lookin to get better overall whether it’s softball or a little pickup basketball here and there. I’ll definitely take your advice though. You’re so stubborn about liftin shit I think you are going to be the first guy to ever be a pallbearer at his own funeral lol. Stay strong buddy.
[/quote]
ROFLMAO thats some funny shit man but sadly true Ill prob try that.
I hear you just think your best to go for even long sprint session or hell go to meats and help him dig a big ass whole LOL long endurance but mainly focused on rest GO stuff.
Good luck
Phill
[quote]maraudermeat wrote:
post a picture of a one arm dead. I’ve never seen it. also, I was watching one of the “Scary Movies” - the one with the dude that had the “baby arm”. Made me think of you.
On another note, did you read my story in the “Anal Leakage” thread. I enjoy a good poop story.
meat
[/quote]
Pic Ill try that will be a tough one setting the camera up an have the count of ten on the timer to get set up and pull Ill give it a go next time.
They are a bit tricky plates have to be perfect and so does your grip to keep the BB balanced but went well.
Great!! thats prob what Ill look like after 6-8 weeks in a cast one baby arm one well just small 
Yhea I thought of that thread right when it happened LOL what timing
Phill
[quote]4est wrote:
Phill,
Thanks for the suggestions. That’s why I’m posting here, to get suggestions and to learn. The third rep of 215 was Barely squeezed out. Next time I’ll up weight and go for a single.
I just started the super steroid, creatine, so next week I should press 600 or so pounds.
BTW, not to sound morbid… but can you get pics of your arm pre and post surgery? I’m a bit of a science/biology nerd.[/quote]
Hope it helps
Holy lord your going to get uber huge in strong in like days be careful your liver may explode
Yhea Ill try not a prob may be interesting see the difference.
Phill
[quote]KO421 wrote:
Phill wrote:
ME Squat March 20th 2006
Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
410 x 3 (5 lb PR @ 3 reps) Major abdominal pressure on this one if you get my drift
425 x 1 (10 lb PR) NICE hard but good
315 x 10 (2 rep PR)
Darn good. Back feeling a bit beat up again so after the 315 again decided to try out that belt thing not used to it but felt good that I think raised the old Pressure up to the breaking point LOL
One arm DL (each arm)
95 x 3
135 x 3
185 x 3 (stopped here with right/bad arm, just left here on out)
225 x 1, 1 ( grip an issue, bar spinning in hand)
245 x 1 (blew dust off an old hook I have for the rest)
255 x 1
275 x 1
295 x 1
315 x miss
Not to shabby wanted to see how these were as they?ll prob be in the regular rotation for a while with a bum, arm . Grip needs work but was happy getting near 300 on first try.
DL (just had to)
405 x 2
495 x 1
Held the 405 in lock out for about 20 seconds thinking wavering on if I should rep it out LOL I didn?t I stopped as I planned
Lunges (light)
65lbs x 8 (3 set)
Used safety squat bar held arm like in cast I think these will work as well
Decline sit ups 70lbs
3 x 8, 8, 12
All in all good w/o glad I lift at home that ?pressure? on the front squats would have been a bit embarrassing at a commercial gym LOL Happy with the PR?s
Phill
Hey Phil, I hate you! 300lbs 1 freaking hand. I thought your injury would let some of us catch up atleast a little.
Good job[/quote]
HA thx bro Im hoping to get 4 plates in the next 6 weeks I figure just getting used to the move is good for 50lbs LOL Trying to get the load more centered to get the right side pulli9ng more etc. we’ll see they were kind of fun My left low back knows it did something today
Thx
Phill
Phil, freaky front squats. Nice work.
3/21/2007 DE/ME Lower
A)DE Box Squat (14" box)=225 + light bands x 2 x 5.
B)ME Box Squat (removed bands)
275 x 3
315 x 3
365 x 1
405 x 1 x 3
C)DE Dead=325 x 1 x 5
D)RDL=315 x 5 x 5
E1)Single-Leg Calf Press=230 x 6 x 4
E2)Hanging Pikes=8 x 3
F1)TKEs=15 x 2
F2)Single-Arm Mini-band Pushdowns=50 x 1 (both), 25 x 2 (left only)
NOTES: Wow, I really need a week off.
Since I’m not going to train at all until next Friday, I went ahead and worked up after some speed sets to a few heavy singles (95%) on the box squat. Felt like I was stuck on the box for every one.
It was good to return to the RDLs and feel so much stronger on them than I had the last time I used them as an assistance exercise. 315 was a little light, but I wanted to take it easy on the low back.
I got a 90 minute massage scheduled for next Tuesday and will be doing some mobility work and foam rolling. Should come back stronger than ever a week or so from now.
Get stronger everybody. Phil, good luck w/ the elbow.
ME bench
Well, this was the last ME bench session before the comp next weekend. I went through my warmup and first two attempts tonight. I want to get this first one under my belt so I can get back on track with my training. I’ve decided to open with 405, second-455 and third 520.
Over the past three weeks I’ve realized that my training hasn’t been geared towards raw bench competition. I’ve been using wrist wraps and doing way too much lockout work. I threw out my wrist wraps and don’t plan to use the three or four board much anymore.
that being said this is what I did tonight-
Bench - using “press” and “rack” commands
0x5
135x3
225x2
315x1
405x1
455x1x4
405x1x4
315x3x2
elbows out
40’sx10x2 really concentrated on the negative
and yes, Phill, I did calves
I know enough to know I don’t know much,
meat
Meat—if you dont mind…where is this comp…ill be down there, if it’s not to far i 'd like to check it out…good luck
[quote]gags wrote:
Meat—if you dont mind…where is this comp…ill be down there, if it’s not to far i 'd like to check it out…good luck[/quote]
it’s at the World’s gym in chantilly.
The more the merrier…
meat
??? manasas—it’s the only one i can find
[quote]Norweige wrote:
Phil, freaky front squats. Nice work.
3/21/2007 DE/ME Lower
A)DE Box Squat (14" box)=225 + light bands x 2 x 5.
B)ME Box Squat (removed bands)
275 x 3
315 x 3
365 x 1
405 x 1 x 3
C)DE Dead=325 x 1 x 5
D)RDL=315 x 5 x 5
E1)Single-Leg Calf Press=230 x 6 x 4
E2)Hanging Pikes=8 x 3
F1)TKEs=15 x 2
F2)Single-Arm Mini-band Pushdowns=50 x 1 (both), 25 x 2 (left only)
NOTES: Wow, I really need a week off.
Since I’m not going to train at all until next Friday, I went ahead and worked up after some speed sets to a few heavy singles (95%) on the box squat. Felt like I was stuck on the box for every one.
It was good to return to the RDLs and feel so much stronger on them than I had the last time I used them as an assistance exercise. 315 was a little light, but I wanted to take it easy on the low back.
I got a 90 minute massage scheduled for next Tuesday and will be doing some mobility work and foam rolling. Should come back stronger than ever a week or so from now.
Get stronger everybody. Phil, good luck w/ the elbow.
[/quote]
Thx bro and enjoy that massage and break
side note got a horrid call from the hospital today Fucking crazy not even staying a night borrowing a room for 2 damn hours and estimated cots $5700. Thats 3.5 times the cost of the damn surgeon whos actually doing the damn work. I have to go tomorrow for some pre op crap going to raise a lil hell with the financial dept.
Keep rolling bro
Phill
[quote]maraudermeat wrote:
ME bench
Well, this was the last ME bench session before the comp next weekend. I went through my warmup and first two attempts tonight. I want to get this first one under my belt so I can get back on track with my training. I’ve decided to open with 405, second-455 and third 520.
Over the past three weeks I’ve realized that my training hasn’t been geared towards raw bench competition. I’ve been using wrist wraps and doing way too much lockout work. I threw out my wrist wraps and don’t plan to use the three or four board much anymore.
that being said this is what I did tonight-
Bench - using “press” and “rack” commands
0x5
135x3
225x2
315x1
405x1
455x1x4
405x1x4
315x3x2
elbows out
40’sx10x2 really concentrated on the negative
and yes, Phill, I did calves
I know enough to know I don’t know much,
meat[/quote]
Nice work those calves got to be getting Yoked with this Arnold Like attention your giving them
keep it up
Phill