[quote]Phill wrote:
…
that?s it ok w/o for a starter it?s a w/o getting going and left arm gets hella frequency training being the one arm loading plates etc
Phill
[/quote]
Great to see you working around the injury. Your good arm is going to get a crazy amount of work from simply setting up lifts and getting weights in place.
Don’t be surprised if you have to balance out your traps later. I’m guessing that lifting plates with the one good arm will involve more trap than if you could use both arms.
[quote]Phill wrote:
c. wrote:
Phill wrote:
throw a lil dental floss in the right places and post away lol
That’ll happen when Meat “video tapes himself doing stiff legged deads in just a jock strap with the camera perched from behind.”
now ya did it ya tempted the beast were all screwed now thx a lot
[/quote]
withdrawing that challenge. realized it could get ugly around here…
4/4 Heavy DL day
SUCK
warmup 135 x 5, 135 x 3
175 x 2
210 x 1
230 x 1 (good for local, bad for national whatever the hell that means) so it sucks.
Didn’t know what the weight was going in and thought or was hoping it was 240. Well it was only friggin 230 not even a pr really. Hesitated a couple inches up then got it. Think too much. Not sure how you train your brain to shut down.
pull downs wide grip
75 x 10
90 x 6
105 x 4
reverse grip narrow
75 x 13
105 x 6
105 x 5
75 x 10
cable horizontal pulls wide bar
60 x 10
90 x 8
105 x 5
120 x 5
small handle bar thingy
150 x 10
150 x 5
4a) 1 arm rows
40 x 6 4sets
4b) cable face pulls
40 x 12 4 sets
back extensions
bw x 15 2sets
No more ME for Squats and DL. 1 more shot at the bench. That’s it. Those are my stinkin #'s going in to the meet.
24 days…
[quote]c. wrote:
No more ME for Squats and DL. 1 more shot at the bench. That’s it. Those are my stinkin #'s going in to the meet.
24 days…
c.
[/quote]
Those numbers don’t sound all that bad, but if they piss you off, that’s good. Bottle it up and save it for the day of the meet. You’ll smoke those numbers when you are competing, the adrenaline rush alone is worth an extra 5-10% on your lifts.
4/4/07 - Bench (ME)
A) Bench press
…warmup…
275x5 305x5x5
B) Incline DB + light bands
65x10 (w)
65+light x 10
65+light x 10!
C) Serratus Ant.
225x10
255x8
255x8
265x8
D) Lateral delt raise
20x10(w)
35x10
35x10
E1) Hanging Leg Raise
x15
x8 diags
x5+5 x3
E2) Rope Crunch
80#
x15
x8diag
x5+5 x3
Crushed the 305 5x5. Felt very strong and smooth, with the exception of the last set when I ricocheted the bar of the standards on 4th rep. Still recovered for 5th rep.
For incline DB, I hold a light band (next step up from mini) in my hands and wrap it around my back and then grab the DB’s. My gym only has 90lb DB’s and I was getting sets of 15 pretty easily with them, so had to get creative.
Serratus work is prone scaption on bench with loaded bar.
Next week is the last week of 5x5’s, so I’ll skip 310 and go straight for 315 5x5. That would be a good milestone.
[quote]Phill wrote:
Damn fine work bro, nice # your on the verger of that strict bw oh press
lol why not kick the shoes off as well, or im taking it thats with some clothing lol
Phill[/quote]
Haha, yeah, I just weigh myself before the work out with the scale at the gym. I know it adds a few pounds, but it lets me know if I’m gainging or losing.
Strong OH press! not very much of a diffrence between strict and OH also probaly could get 250+ on the push press fairly easily I think.[/quote]
Thanks man, I think my Jerk and my push press are due for a big jump in the next couple of weeks. I took a big lay off from overhead stuff for a while, so I’ve been hitting prs like crazy.
[quote]Modi wrote:
Nice work Phill. I Meant to wish you a speedy recovery earlier. It’s great to see someone getting creative and finding ways to work hard when 99% of the population would sit on their ass for the next 2 months eating potato chips and feeling sorry for themselves![/quote]
Thx bro
today i am takinmg a day off from not just gym but life been feeling not so great last few day and now its whole dang body flu like, cant eat bit dizzy.
havent really slowed much since the surgery so just going restrict my butt to the bed after getting a few m,ore thing done come back refreshed i hope.
[quote]4est wrote:
Phill wrote:
…
that?s it ok w/o for a starter it?s a w/o getting going and left arm gets hella frequency training being the one arm loading plates etc
Phill
Great to see you working around the injury. Your good arm is going to get a crazy amount of work from simply setting up lifts and getting weights in place.
Don’t be surprised if you have to balance out your traps later. I’m guessing that lifting plates with the one good arm will involve more trap than if you could use both arms.[/quote]
lol yhea i figure ill be pretty lop sided if this takes the 6-8 week before even starting rehab but hey id rather fight to get the right to catch up with a stronger left then stagnate and have to bring em both up.
withdrawing that challenge. realized it could get ugly around here…[/quote]
trying to figure out if your insulting meat, yourself or a combo lol.
told ya you fit right in though
230 aint bad thats 100+ over your BW and remember you just hit a squat PR monday. Shit happens dont accept it sure but get rested for this meet and smash that shit
[quote]ExNole wrote:
Phill wrote:
Damn fine work bro, nice # your on the verger of that strict bw oh press
lol why not kick the shoes off as well, or im taking it thats with some clothing lol
Phill
Haha, yeah, I just weigh myself before the work out with the scale at the gym. I know it adds a few pounds, but it lets me know if I’m gainging or losing. [/quote]
ha just bustin your balls
Ill be interested to see how the oh pressing if you keep it up effects your bench, im betting for a positive your making damn fine jumps here
[quote]Phill wrote:
today i am takinmg a day off from not just gym but life been feeling not so great last few day and now its whole dang body flu like, cant eat bit dizzy.
havent really slowed much since the surgery so just going restrict my butt to the bed after getting a few m,ore thing done come back refreshed i hope.
[/quote]
I know everybody is different, but when I’m really run down or over-trained, Glutamine seems to help.
[quote]Modi wrote:
c. wrote:
Those numbers don’t sound all that bad,
4/4/07 - Bench (ME)
A) Bench press
…warmup…
275x5 305x5x5
Crushed the 305 5x5. Felt very strong and smooth, with the exception of the last set when I ricocheted the bar of the standards on 4th rep. Still recovered for 5th rep.
Next week is the last week of 5x5’s, so I’ll skip 310 and go straight for 315 5x5. That would be a good milestone.[/quote]
That’s awesome. I just got my first 315 bench, so now I’m thinking to myself “Okay, how long before I can triple 315? How long 'till a 5x5 with 315?” Inspiring.
BTW, my gym is going private. Neither owner is around near as much as they used to be and their present landlord is an ass. He won’t even fix a leaking roof that ruined their computer.
Anywho, the gym is going to a smaller location that is one open room. One smaller room up front may have some cardio equipment. There will only be about 10 “members” and a few people getting personal training. We’ll still have a garage door to open on nice days and I’ll have a key to the side door since the front door has several steps. Hopefully, the stereo will be low enough to reach and I can stop whacking it with a stick to turn it off and on.
It will be nice to have a new home in the next couple weeks. It will also be nice to be there during setup and make sure that things are arranged so I can still get to everything.
… and in related good news:
I weighed in today at 209lbs and I’m thrilled. 250, here I come.
My new work schedule starts the 16th and does NOT interfere with my workouts.
I went to the courthouse today and got
rid of wife #2… weeeeeeeeee
I’ve been made a beta tester for a video game I love.
E2)Single-Arm Mini-band pushdowns=50 x 1 (both), 25 x 2 (left only)
F)TKEs w/ light band=15 x 2 each leg
NOTES: My last DE Lower session was on 3/21, so it took more sets than usual to get really fast off the box. Deads were better than ever. I may work up to a few singles at 90% next week, then test my max a week or two after.
Phill, slow your roll buddy. I know it’s hard for you to take a break but just remember the long term is more important than anything you can do today. Get healthy.
[quote]4est wrote:
BTW, my gym is going private. Neither owner is around near as much as they used to be and their present landlord is an ass. He won’t even fix a leaking roof that ruined their computer.
Anywho, the gym is going to a smaller location that is one open room. One smaller room up front may have some cardio equipment. There will only be about 10 “members” and a few people getting personal training. We’ll still have a garage door to open on nice days and I’ll have a key to the side door since the front door has several steps. Hopefully, the stereo will be low enough to reach and I can stop whacking it with a stick to turn it off and on.
It will be nice to have a new home in the next couple weeks. It will also be nice to be there during setup and make sure that things are arranged so I can still get to everything.
… and in related good news:
I weighed in today at 209lbs and I’m thrilled. 250, here I come.
My new work schedule starts the 16th and does NOT interfere with my workouts.
I went to the courthouse today and got
rid of wife #2… weeeeeeeeee
I’ve been made a beta tester for a video game I love.
It’s been a good couple days.[/quote]
Damn bro congrats a day full of lifestyle PR’s lol
[quote]Dre Cappa wrote:
Phill, slow your roll buddy. I know it’s hard for you to take a break but just remember the long term is more important than anything you can do today. Get healthy.[/quote]
Has thx bro hard is training its the constant what can be turned to when shit goes south lol always got the iron
So i waddled my gimpy butt across the street to the gym that just opened to check it out to start using tomorrow for assistance work while injured etc.
It looks usual enough from the outside front of bay windows etc. You can picture more than likely what will be in there the set up prior to entry. Well its the exact opposite that one would expect.
1- you enter and no desk with 15 money hungry trainers waiting to give you the tour.
2- instead of walking into 1000 cardio machines lining the front window then the i dont know stretch play with balls etc area, then machines and maybe some free weights stuck in the back.
no you walk directly into the free weight area up front 3 power racks, 3-4 benches, large db area etc, then plate loaded machines, then older nautilus machines and cardio stuck in a corner
3- clients not the usual. it was mid afternoon so not crazy busy but, two vixens not walking the road to no where but lifting, a football player, and two professional wrestlers
4- owner seems cool as hell and obviously lifts. had seem me training tires etc across the street and talking etc he wants to get strongman, PLing etc going there, training local high school athletes etc and wants a hand doing it sweet.
anyhow im going to start going the one day a week and hell may just have to train there full time.
Today marked my return to heavy lifting. I have been taking a few weeks to do higher rep work and a week off completely (baseball spring break in Florida, coaching has its benifts,lol). It deffiently did me some good too. Anyway, here is what I did. (note: workouts are still total body and low volume because baseball practice makes it tough to get in)
