In the grim darkness of the gym today, there was only pain.
I didn’t mention it before, because I was hoping it would be irrelevant by today, but I pulled my hamstring pretty badly earlier this week. It was not irrelevant. It made deadlifting rather treacherous.
Deadlift:
135 5x
225 5x
315 5x
385 5x This is the prescribed top set for today, and that is where I was forced to stop.
18" Deadlift: In an effort to get some more pulling in without engaging my hamstring.
315 1x
405 2x
495 1x
545 1x
495 3x
495 3x
495 3x
T-Bar Rows:
10x
10x
10x
Bench: Like everyone was benching I had to.
45 10x
95 10x
135 10x
135 w/ doubled minibands 10x Band tension is +90lbs at the top
185 w/ doubled minibands 5x
225 w/ doubled minibands 5x
225 w/ doubled minibands 4x
225 w/ doubled minibands 3x
225 w/ doubled minibands 3x Goddammit I’m so fucking weak. My right shoulder is killing me.
Chain Curls:
25x
20x
15x
10x I don’t fucking know how much it weighed.
Average Band Pushdowns:
25x
25x
25x
25x
My right shoulder hurt on literally everything. It feels fucked, and it feels like it is making me weak. In fact I feel weak in general. I am probably not eating enough. Also work is very stressful right now. Next deload I get I think I’ll actually take it. Shit is just breaking left right and center on me and I feel as though I am getting weaker by the day.
[quote]DSSG wrote:
Csulli, your bench video was with a super wide grip, and next to no arch. Please tell me you did not bench against doubled minis like that.
You should definitely deload, I bet you’ll get a nice strength rebound…
Nice bicep/tricep/block of muscle, and girth pic. [/quote]
Okay I didn’t bench against doubled minis like that (I totally did though)
And thanks for the compliment and the words of wisdom
[quote]csulli wrote:
Here’s a picture of me with a farmer’s tan.[/quote]
You call that a farmers tan?
Get on my level Chris. You’re merely a lesser version of me. Your injuries are of less seriousness than mine, and your tan isn’t even close to mine.
Admit it.
Admit it, Chris.
On a more serious note, I think there’s alot to be said about what is behind those injuries. They’re likely a manifestation of the things that have been going on for a while now. It’s safe to say that your posture, in a holistic sense, isn’t the best. It’s not to say it’s not conducive to powerlifting, because I don’t think any elite powerlifter has perfect posture, and I bet some of them pay no mind to it at all. That being said, I would start to begin corrective stretching/exercises. You appear to be over and above that idea, but consider that you don’t have to be meticulous with it, and just do it enough to where it’s maintenance. Or even just do the exercises. Since you powerlift, alot of your exercises are done in a front plane, or in a way where it’s all facilitating a kyphotic upper back and tucked-under ass. I can’t assess you, and accurately at that, but just from seeing you, you seem to be a bit riddled with some nsty hindrances. Maybe even completely ditch back squats.
It took some time to hone my front squatting ability, but since I have, I’ve gleaned this vociferous attitude with the exercise. I just feel like it cannot be touched in terms of how effective it is for functional strength. Don’t feel discouraged either, and it’s an avenue that is just waiting to be explored. I hope you consider this.
[quote]csulli wrote:
Here’s a picture of me with a farmer’s tan.[/quote]
You call that a farmers tan?
Get on my level Chris. You’re merely a lesser version of me. Your injuries are of less seriousness than mine, and your tan isn’t even close to mine.
Admit it.
Admit it, Chris.
[/quote]
Ha truth! I worked on my farmers tan for another solid 3 hours yesterday though. Made some great tan line gains.
[quote]strongmanvinny wrote:
On a more serious note, I think there’s alot to be said about what is behind those injuries. They’re likely a manifestation of the things that have been going on for a while now. It’s safe to say that your posture, in a holistic sense, isn’t the best. It’s not to say it’s not conducive to powerlifting, because I don’t think any elite powerlifter has perfect posture, and I bet some of them pay no mind to it at all. That being said, I would start to begin corrective stretching/exercises. You appear to be over and above that idea, but consider that you don’t have to be meticulous with it, and just do it enough to where it’s maintenance. Or even just do the exercises. Since you powerlift, alot of your exercises are done in a front plane, or in a way where it’s all facilitating a kyphotic upper back and tucked-under ass. I can’t assess you, and accurately at that, but just from seeing you, you seem to be a bit riddled with some nsty hindrances. Maybe even completely ditch back squats.
It took some time to hone my front squatting ability, but since I have, I’ve gleaned this vociferous attitude with the exercise. I just feel like it cannot be touched in terms of how effective it is for functional strength. Don’t feel discouraged either, and it’s an avenue that is just waiting to be explored. I hope you consider this. [/quote]
Wise beyond your years. I should start doing more of that shit Elliot Hulse always talks about where you stretch your thoracic spine and reach back and stuff. Also I’m going to go back to doing 100 pullaparts a day. I used to do that, and I didn’t have shoulder problems.
[quote]strongmanvinny wrote:
Good thoracic enabler. Even doing variants of the bow between sets will be helpful.[/quote]
Nice dude. Although I lolled at that one where he was lying down and putting his arms straight out behind his head and touching the floor. My arms hover several inches off the ground when I do that.
Squat:
45 10x
135 5x
185 5x
225 5x
275 3x
315 1x
325 5x Felt quite easy. I decided not to go all out this time though. I was running off 3 hours sleep.
225 5x
225 5x
225 5x
225 5x
225 5x
Back Extension:
5 sets of 20
Ab Wheel:
4 sets of 10
Lol. First time I’ve remembered to do ab work in like 3 months or something. It always feels easy while you’re doing it, but then afterwards you realize your abs are sore for like 2 weeks. Gonna try and be better about remembering to do abs.
Band Pullaparts:
5 sets of 20
Pullups:
3 sets of 10
I was really just watching the other powerlifters deadlift, so I did some pullaparts and pullups in the mean time.
Well this was a pretty quick workout. I’m not really sure what to do on leg days. I should do some hamstring curls I suppose. I was a bit spooked to do them this time since my hamstring was pulled last week. w/e not a bad day.
Rolling Tricep Extensions:
40’s 10x
40’s 10x
40’s 10x
Behind the back rope pushdowns: new thing I’m trying; came up with it myself
couple sets of 15
Strong Band Pushdowns:
couple sets of 5 lol
the problem here was it was KILLING my abs cuz of how sore they are from Monday
Another disappointing bench workout. Everything felt heavier than it should have. My form was crap. My right shoulder is sliding all over the goddamn place. I have to keep popping shit back into place. It feels kinda like my collar bone and first rib are just moving around willy nilly. The joint is so goddamn loose.
I gotta change something. I need to start eating more or something. This was like the last straw. Although unfortunately I’m already fatter than I want to be lol. I may stop caring about numbers temporarily. I think I’m trying to increase my difficult range instead of increasing my easy range if that makes sense to anyone. May be time to back off slightly on the max rep sets. May also help to destroy my triceps more.
[quote]budreiser wrote:
my elbows hurt looking at your training log.[/quote]
Lol my gym plays that Mark Bell “fuck you and fuck your elbow” video ALL the time.
[quote]spar4tee wrote:
some rest will be well suited[/quote]
Agreed. I am under-recovering. I either have to back off some or recover better. Possibly I could do this through food, but most likely I’d have to do this via injection lol, which I’m not ready to do yet.
Deadlift:
135 3x
225 3x
315 2x
410 3x
455 1x
475 1x Fuck me I guess I’m getting weaker on deadlifts too. This wasn’t a max attempt, but by Christ it was harder than it used to feel.
18" Deadlift:
405 2x
495 2x
495 2x
495 2x These were relatively easy doubles. 18 inches is really not a good height for me though. The bar is literally right at my knee cap. So if I bend my legs at all, it pushes me away from the bar. A little higher and I could bend my knees under it; a little lower and I could bend my knees over it. As it is I just stand with my legs perfectly straight and stiff leg it. I should remember to video these next time.
Pullups:
20x PR. Although to be fair for all I know I could have done this a long time ago. I have literally never tried doing more than 10 lol.
10x
10x
10x
10x
10x
10x
10x
10x
Hyperextensions:
20x
20x
20x
20x
20x
There, a hundred pullups and a hundred back raises. And a poor attitude.
