I missed my speed training due to some serious scheduling problems…so I improvised, overcame, and adapted
I had to do some stuff with my fiancee for our wedding (but i bit the bullet on this one because I know that circa max training starts next week so I had to kiss some ass now because I wont miss a circa max session for any reason)
so when we got home at like 9, I decided to grab my heavy duty army backpack that has a 50 lb sandbag in it, toss in a light and average band, and my leather wrist straps and walk 30 min up to the local playground for some fun
it was raining so I had to have the wrist straps for pullups, I dont care how strong your grip is, chins werent happeneing without them…
so I walked there then did:
superset of chinups with various grips and band pressdowns with average band
5x5 on chins
5x10 with as much band tension as I could do x10
then did superset of
face pulls with average band 3x15
tricep pushups 3x10 slow
finished with 3x10 band pull aparts with light band and 4-way ab plank holds for 30 sec facing down, left side, riht side, and face up
then a miserable walk home
it felt good to lay in the mulch, made me feel earthy and powerlifting-ish
[quote]maraudermeat wrote:
PR’s all over the place!! good job!
there’s nothing like pulling big…
the “rack” at my gym is way too narrow to allow me to pull sumo. I have to do this stupid looking half conventional- half sumo looking thing. oh, to have the proper equipment.
meat
meat
[/quote]
Thanks man, I needed a good workout, and things just clicked.
I know all about the half sumo pin pulls.
My gym now has the half racks that don’t have anything across the bottom, which works really well for pin pulls
[quote]Matt McGorry wrote:
Add another gimp to the list.
Horseing around with my friends last night, I’m pretty sure I reinjured my shoulder. Heard a snap, crackle, pop and lost strength in the arm- basically the same feeling as when I first injured it.
Given numerous things going on in life, this really couldn’t have come at a worse time.
FYI, I just ordered this set of 6 bands http://www.prowriststraps.com/inc/sdetail/70899 . They are on sale AND I have a 15% off code. So, 6 bands and a pair of wrist wraps cost me $94. They may be “cheap” bands… but man I’m pleased with the purchase. Cheap bands still make me sore as hell.
I think I’ll try “Tricep Death” with bands. That should equate to “Raiders of the Lost Ark Melting Nazi Tricep Death”.
Also, I think I may start doing some high rep band work every morning after getting out of bed - nothing strenuous, just a wakeup for the body.
–extra day(no events this week)
1.sled- f/b-2501,1,1(60ft)…pretty much dead, did these in the gym on gym/stall mats = crazy friction, felt like 500
1b. s/s- 16025ft
1c. arm/arm- 160*1,1,1,1 really need to get a longer rope for these…rope gave me about 6 pulls, done standing
2.LR- 208 258,8
that is all, prob took 25min but was drenched. ill be damned if i do those on mats again…
[quote]maraudermeat wrote:
Once I get back to “normal” training, I’m going to try out “Tricep Death” from the Elite Fitness site. It sounds like a killer. You start with full ROM on the bench for 5 reps then go to a 1 board for 5 all the way up to a five board and then back down to full ROM. All of this is done with no rest in between sets.
I can’t wait to get back to some crazy training…
meat[/quote]
Nice ive seen Jim W doing these in his log let us know how they go sound a lot like my crazy dl going from deficit to floor to rack etc.
[quote]Matt McGorry wrote:
Add another gimp to the list.
Horseing around with my friends last night, I’m pretty sure I reinjured my shoulder. Heard a snap, crackle, pop and lost strength in the arm- basically the same feeling as when I first injured it.
Given numerous things going on in life, this really couldn’t have come at a worse time.
Hey man, have you had good experience with this company? Their prices seem pretty reasonable, but how is the service and delivery?
Dre
[quote]4est wrote:
FYI, I just ordered this set of 6 bands http://www.prowriststraps.com/inc/sdetail/70899 . They are on sale AND I have a 15% off code. So, 6 bands and a pair of wrist wraps cost me $94. They may be “cheap” bands… but man I’m pleased with the purchase. Cheap bands still make me sore as hell.
I think I’ll try “Tricep Death” with bands. That should equate to “Raiders of the Lost Ark Melting Nazi Tricep Death”.
Also, I think I may start doing some high rep band work every morning after getting out of bed - nothing strenuous, just a wakeup for the body.[/quote]
I just ordered online today. The company was highly recommended by another forum member. I’ll let you know when the stuff arrives. Also, if you decide to order, PM me for a 15% off code.
[quote]Dre Cappa wrote:
Hey man, have you had good experience with this company? Their prices seem pretty reasonable, but how is the service and delivery?
IMO on the OH work I like it standing the seated crap Kills my back where as standing even strict is all good and well you get used to pushing loads over head. If seated I do high incline. Just my experience
HMM ok tomorrow supposed to be events but do to me being limited in the events I can do and with surgery on monday Im going to switch it up. Im adding another ME upper day tomorrow and ME lower sunday then surgery monday. Im a tad beat up may not get PR’s well see but its my last two days before gimpification LOL
also made new 2007 goals
They have taken a huge turn for me
-get surgery then rehab
-id like to make a comeback or first meet now at Nebraska mid July
-be back to and beyond all lift PR’s AND more healthy ligament and tendon wise at the same time by the end of the year so as to kick some ass next year. No nagging injuries sure aches etc that happens its part of it but not working around crap.
simple, but well, work
It will be done
Phill
edit: oh and today well suck didnt sleep last night at all think the impeding surgery and crap is getting to me a bit and fishing has kicked in high gera here and realized my gimpy butt wont even be able to cast or reel a pole Ill mis the channel cat spawn LOL yhea Hill billy. anyway pulled out ye ole shovel got some more constructive cardio Im getting my garden in before I lose my arm as well. Ill finish it tomorrow. Have to go buy a damn electric can opener as well I realized LOL
So I’m considering shit that I can do without stressing my shoulder while still getting a decent lower body workout. And I can probably do curls and pressdowns. Time to bust out those bicepsssssssss!!! (until I’m in a sling)
Leg presses
Squats with the Draper Top Squat Bar (free squat, box squats of diff height)
Leg Curls
BW 45 degree Back extensions
Interval training on recumbant bike :-/
Stuff I have very limited access to would be a SSB and a glute ham raise
[quote]Matt McGorry wrote:
Westside for Gimpy Bastards…haha, I like that.
So I’m considering shit that I can do without stressing my shoulder while still getting a decent lower body workout. And I can probably do curls and pressdowns. Time to bust out those bicepsssssssss!!! (until I’m in a sling)
Leg presses
Squats with the Draper Top Squat Bar (free squat, box squats of diff height)
Leg Curls
BW 45 degree Back extensions
Interval training on recumbant bike :-/
Stuff I have very limited access to would be a SSB and a glute ham raise
-Matt[/quote]
We are in much the same boat add in one arm DL, Im doing GMs with the SSB maybe you can with the Draper Top squat. lots of one arm pressing and rows etc, db snatch clean etc. get creative bro
Safety bar speed squats with green bands
8x2 at 325
30 -45 sec rest on these
felt good so I did a triple with just straight weight in 525…this was tough but good work
speed pulls in suit with straps down
405 for 2x3
475 for 2x1
525 for 2x1
superset of reverse hyper light 4x10
with the grappler for abs 4x8
1 set of glute ham raises to failure
got 24…gimme fresh legs and I want to double that, but i dont know if i can swallow my ego to do a set to failure before a leg workout…that would be mildly nuts but I will do it, because my training partner beat me in the contest by getting 34
all in all a great workout, the speed sets were stupidly fast
1)Log
Bar bell x ton
115 x 3
135 x 3
165 x 3
185 x 3
205 x 2 ( small sharp pain so stopped the cleaning it )
225 x 1 x 5 sets 30 secs rest
205 x 2 HA
165 x 8
LOL ok just did what I could had some fun
2A) Rope rows
70 x 15
100 x 12
140 x 8 (3 sets0
100 x a lot x 2 sets
70 x even more
2B)Flat Bench (4 second pause)
95 x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1 (2 sets)
225 x 7
185 x some lost count was counting the pause LOL
OK these were uber slow that 315 took about 15 seconds to unrack stabilize with my bi the way it is etc and another 5 seconds to lower LOL But all in all felt good I havent had 225 on the bar in flat bench in over 3 months let alone 3 plates and these felt good. So just stopped there I have forgotten how to set up etc but went well
Tri press downs and band curls
3 sets of a lot
I like these CRAZY wicked Pump LOL Ive doen them a few times over the past few months you go to the high pulley and do tri press downs with one hand and stand on a mini band and choke it and do curls with the other to failure the no rest swap do that 2-3 times it?ll get those 2? pythons screamin? LOL
Wide Grip Pull down Light! And leg raises
3 sets
Just did what I could not sleeping well etc but had fun was nice to press a fairly easy 3 plates for first time In LONG while didn?t like no hand off or the time it took to stabilize it etc but pause and press went well
Phill