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Training Training Logs
361

[quote]SSC wrote:

[quote]Spidey22 wrote:
CGBP: Ok, this isn’t budging. Going to lower weight, up the reps, see if that helps
135x3
155x3
175x3

Great workout today. Mad the Close Grip Bench won’t go up. Just feels awkward doing them. But everything else was really good.[/quote]

How much are you really FEELING your triceps firing on these close-grips? I simply ask because no matter how many times I try, including tweaking form, lightening weight, going heavier, etc… close-grips were just not really meant for me.

I’d say for sure that the reps should go a little higher than that IMO, but that’s my doucher opinion. I hope you can figure these things out, man… and please, let me know if you do. Lol.

Keep up the good shit mang.[/quote]

Honestly, not a lot. Only when I go REALLY narrow do I feel it in my tri’s and at that point, stability and my wrists become and issue. My Grip is pinkies right inside the rings right now. And dips eff my collar bone. So IDK I just keep doing them because I need a ‘big’ tricep movement. lol

362

2/22/12

Fuck… did my HFS this morning… and my shoulder pain started again. It was fine Monday, not a hint… by the time I got to bench it was hurting enough to cause me to miss reps.

Went in after icing the shit for awhile, and couldn’t even do a pushup without pain. Idk how it was fine, and now hurts again more then ever.

I’m starting to get really discouraged. I feel anytime I start making solid progress I get fucked over somehow. I guess I’m going to head to a doctor…

363

Brutal man, injuries are really, really balls. Especially the kinds that don’t really make sense.

Heal up quick and you’ll be killing it again in no time.

364

[quote]Gmoore17 wrote:
Brutal man, injuries are really, really balls. Especially the kinds that don’t really make sense.

Heal up quick and you’ll be killing it again in no time.[/quote]

I hope so man, hopefully taking a few days off will fix the problem. Thanks for the support, though.

365

These things happen to everyone. Take care of yourself first, quench blood-thirst later.

366

[quote]Spidey22 wrote:
2/22/12

Fuck… did my HFS this morning… and my shoulder pain started again…

I’m starting to get really discouraged. I feel anytime I start making solid progress I get fucked over somehow.[/quote]

Rest for 3 days.

I hope your already taking fish oil? I also recommend taking some curcumin. Review your shoulder warm up routine. Do these things, and it will pass.

Uncle Bird.

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367

2/24/12

Thanks for the support guys. I’ve been diligently resting (9 hrs sleep a night) and transitioning between warm and cold on my shoulder, hoping it will speed up this healing process. Skipped HFS today, but tried out Back and Triceps, just to get blood flowing.

Kayak Rows: Lighter weight, because this did stretch the shoulder a bit
80x8
100x8
120x9

Pulldowns: These hurt, so I stopped

Yates Rows: So wonderful
195x6
215x6
225x8

Stretchers: Lighter weight, being very careful
75x15,15
90x12,10

Tons and Tons of Facepulls

Cordova Extensions: Strong contraction
30x8
40x8
50x10

DB Decline Extensions: Ehh, felt pretty good
60x6
70x10

Pressdown Machine: These got a decent pump
90x10
110x10
130x15

Good workout, couldn’t really push myself in fear of worsening the injury, but makes me feel good to basically be doing some type of lifting. Hopefully I’ll be able to get back to pressing and squatting by Monday…

368

2/26/12

AM: Still not ready to start pressing again, so I played like 2.5 hours of ball, not actual physical play, just shooting around, keeping my shoulder warm.

PM: Legs

Front Squats: Pretty explosive
165x3
185x3
205x2.99999 → dammit! So close, just couldn’t get it the extra half inch past the sticking point

Leg Press: Doing them with a pause and slow eccentric kills every inch of my legs
4ppsx6
5ppsx6
6ppsx10

Incline GHR’s: Basically lowering the back extension to the bottom notch, and ramming the ball of my foot into the pad. CRAZY stretch and contraction in my hammies
25x20,15,15

Single Leg Press: So hard after the previous exercise
120x10
140x10

SS Sissy Squats/ Singe Leg Curls: Just to pump some more blood into my legs. Nothing crazy
Bar/110x 12/6
10/110x 12/6
20/110x 15/7

Then a total of 100 reps of Face Pulls, between 50-100 lbs each set, just focusing on I guess the lower traps?

Workout was good. Shoulder feels fine, so hopefully can start HFS back up Monday, but I’ll err on th side of caution and give it another week if needed, depending on how I feel. I can push the intensity SO much more with legs, way more then any other body part, so I guess that’s why they are so much more developed compared to my upper body. Maybe I need to concentrate on my upper body with the same intensity.

Weird, this week, i stopped squatting due to the shoulder, and my left knee has started to tighten up. Anytime I’ve ever dropped to working legs less then 2x week, I always get knee pain. IDK why, just seems like it’s inevitable. Ohh well, I’ve been foam rolling the shit out of it, should be fine.

Also been doing a diet experiment. I basically took out all my ‘low GI’ carbs, for my carb backload, and basically eat just gatorade, white rice, cereal, cookies, and milk. Lol. Only been doing it for a week, but it seems like it’s making me leaner! Like love handles look slimmer, skin tighter, and I’ve even pushed the total carb intake up! So idk, def not going to eat strictly junk, but def going to try and keep my PWO insulin spike super big, but super short. lol. Seems to be favorable for my body type…

369

So how does the new diet work? Are you having lots of high GI carbs post work out? What about your pre work out meal and other meals?

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370

[quote]theBird wrote:
So how does the new diet work? Are you having lots of high GI carbs post work out? What about your pre work out meal and other meals?

tweet[/quote]

I eat no carbs until my 2nd workout, and then I eat my daily amount usually in a 3 hour window,
It’s kind of like IF, just with carbs.

Basically, I wake up, have some VCO and whey, with a handful of almonds before my HFS work in the morning. I have a whey shake after my HFSW as well, then go to class.

After class, I eat 4 eggs, mixed with some sausage and cheese, then mix in salsa and sour cream. This is usually 1-2 hours pre-workout.

Midway through my 2nd workout (which has a lot more volume), I start sipping a mix of Gatorade and whey. Then PWO, I usually eat a huge bowl of Fruity Pebbles cereal mixed in milk and whey.

A while after that, is my PWO ‘dinner’ I guess. Lately, it’s just been chicken in the cheap white pasta (fast digesting still), but like some nights I’ve backloaded with just donuts and cookies, and it’s worked fine. I try to just avoid fructose, but other wise, all fast-carbs are game

Then right before bed I eat some cottage cheese

I was for a while only eating about 250-300 carbs a week, but in this last week it’s easily been 350-450 most nights, and USUALLY that would have me looking pretty water-logged had I been eating brown rice and oats, but not with the high-GI carbs…

371

Well i need to start reading this log. I was pging through quickly to get an idea. I like the HFS. Great stuff. I also love CBL. Both things i do. Great to see someone else. I was going to ask what the diet breakdown looks like but there it is right when i was going to ask it. So it sounds like you have been liking CBL> i know i love it. Fits my psychology and schedule.

372

[quote]ryanbCXG wrote:
Well i need to start reading this log. I was pging through quickly to get an idea. I like the HFS. Great stuff. I also love CBL. Both things i do. Great to see someone else. I was going to ask what the diet breakdown looks like but there it is right when i was going to ask it. So it sounds like you have been liking CBL> i know i love it. Fits my psychology and schedule.[/quote]

Thanks for stopping by dude. I always read your posts because you we seem to have similar qualities training and diet wise, so I’ll be glad to take any advice you can give me. lol

I love HFS, I’ve had to take a week off from doing it due to a shoulder injury, but I can’t wait to start it back up. It’s really the first time in my short training career that I’ve become even somewhat ‘explosive’. lol

And I love CBL! I naturally eat in an IF style anyway, and with CBL, it seems to allow me to handle my carbs better then I could with other eating styles. What foods do you usually backload with? I’ve been trying to find different High GI carb sources that weren’t just HFCS, but it’s been difficult, other then basically white rice. lol

373

2/27/12

Took HFS off again, hoping a weeks worth of very little pressing will have my shoulder back to tip-top shape.

PM: Upper Back, Shoulders, Arms (Kind of)

CG Pin Presses: Regular CGBP hurt my shoulder, so set pins up about 3inches off chest, did each rep from a dead stop. Felt ehh
115x5
135x5
155x5

Laterals: Just did light weight, didn’t want to eff my delts up anymore, but figured getting some blood to the area wouldn’t hurt
20’sx3x20

Rear Delt Cable Flyes: Same as above
'2’x3x25

Cable Rows: Felt good on these, strong contraction
150x4
165x4
180x7

Face Pulls: Did these on Pulldown machine, really concentrating on form
40x20
60x20
90x12

Rack Deads: Mid-set with 305, I decided I wasn;t going to finish the set and go for 3pps. lol. dunno why
245x8
275x8
305x5 <— then just stopped, decided to take it up a notch
315x6 <— maybe had 8 in me had I not went pretty hard on the previous sets. Still a solid PR though

Flat Bench: Biceps were still stupid sore from front squats (lulz) so I decided to work on light bench form, staying tight, ect. Widened my grip, put less of a stretch on my shoulder, so no pain. Just light work, trying to concentrate on lowering the weigh with my lats, and popping it back up explosively.
135x5
155x4
175x2 <— just trying to maintain a good arch

Pretty good workout. Disappointed I still have a bit of shoulder pain, but hopefully it’ll get better by Wednesday.

My bench form is atrocious. I can’t seem to find the foot placement that allows me to get leg drive and keep a tight arch. I’ve tried ‘on my toes’ which allows a pretty good arch, but I feel so unstable, like I’m about to fall off the bench. Then the benches are so low, it’s hard for me to get leg drive with a flat footed stance because I can’t get my knees lower then my hips… IDK, I’m just built so awkwardly…

374

After a week of no real pressing, tried some HFS lifting this morning. Went super shitty.

Had pain on Seated OHP, so stopped that immediately

Squatting put enough pressure on the bad shoulder that it basically made every set crooked and unbalanced. Got pinned under 225 after 1 rep at one point, having gotten that for around 4 before

Benching caused no pain the FEAR of efing my shoulder caused me to not really be explosive, so really useless there as well.

Pretty depressing to go to bed early, wake up early, eager to do some lifts you haven’t done in a week, and basically get stuck under weights you’re capable of doing. Got to wait until next week to see a PT, so I guess I’m working just back, arms, and legs (minus back squats) until then…

375

2/29/12

Shoulder Friendly Chest and Biceps

Floor Press: Haven’t done these in such a long time. Felt funny on the shoulder, but didn’t really ‘hurt’, if that makes sense…
115x3
135x3
155x5 <— pretty easy 5, but this exercise seems so sketchy for me if even getting close to failure. lol

Decline Bench: This was basically all triceps, despite using pretty wide grip… Ohh, and with my legs up in hat saddle thing, the whole movement felt awkward
135x6
155x6,8

Rope Curls: So good
100x8
120x8
140x8

Concentration Curls: Cheated on the last set, immediately went for a dropset
25’sx10
30’sx10
35’sx10
BURNOUT
15’sx15

Face Pulls: Keep doing these in hope of it being a magical shoulder cure
60x40
80x30
100x15
120x15

Decent day. I’m extremely saddened by the lack of progress with my shoulder injury. It’s nearly pain free unless lifting, so idk. I’m praying it’s nothing all too serious…

376

[quote]Spidey22 wrote:
I’m extremely saddened by the lack of progress with my shoulder injury. It’s nearly pain free unless lifting, so idk. I’m praying it’s nothing all too serious…[/quote]

Yer, its only been a matter of days. Maybe you should give all upper body lifting a rest for 5-7 days. Sometimes its your body telling you, you just need a little break.

Uncle Bird.

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377

[quote]Spidey22 wrote:

Thanks for stopping by dude. I always read your posts because you we seem to have similar qualities training and diet wise, so I’ll be glad to take any advice you can give me. lol

I love HFS, I’ve had to take a week off from doing it due to a shoulder injury, but I can’t wait to start it back up. It’s really the first time in my short training career that I’ve become even somewhat ‘explosive’. lol

And I love CBL! I naturally eat in an IF style anyway, and with CBL, it seems to allow me to handle my carbs better then I could with other eating styles. What foods do you usually backload with? I’ve been trying to find different High GI carb sources that weren’t just HFCS, but it’s been difficult, other then basically white rice. lol[/quote]

NOt sure if i am in a place to offer good advice as i feel i do not have enough experience but i can certianly regurgitate what i have read from others.

I am the same way with CBL and IF. Its perfect. I backload with what i like even though it doesnt fit what kiefer wants. I use oatmeal and brown rice most often for my backloading. Piles and piles of it. I normal get in 500g or so of carbs in 3hrs post workout (6:30-9:30) and 400 or so are from oatmeal and rice or oatmeal rice and potatoes. The rest might be from some fruit and ice cream or some kids cereal and some fruit.

For the HFS i am going to be dropping it soon. I have some crazy bad mobiltiy in all areas of my body and i feel that HFS is just compounding the problem even though i working to resolve it daily. I just think doing poor motor patterns over and over will just make this worse. So if you havent looked at it i highly recommend mobility wod . com it can really help keep you injury free or alleviate issues form injuries.

Keep killing it man

378

[quote]Spidey22 wrote:
I’m extremely saddened by the lack of progress with my shoulder injury. It’s nearly pain free unless lifting, so idk. I’m praying it’s nothing all too serious…[/quote]

I know how you feel. Healing takes time. Don’t fret. Train what is trainable comfortably (don’t work through any pain). You’re not at a meet or preparing for anything serious. Rest up until you get your shoulder assessed and then make an intelligent decision from there. It’s only been a few days and a few days of rest won’t kill all the progress you’ve made unless you let it. Keep strong and get healthy.

379

Bird: Yeah, I’m thinking I just need more rest. I’m just so use to being active, it’s hard to take time off like that.

Spartee: I’ll know by Tuesday what is wrong… I’m thinking if it’s something that will keep me from pressing for awhile, I might do like specialization phase, where I try to hit back, arms and legs each 3-4x a week. Hopefully it doesn’t come to that but if it does, does that sound like a solid idea??

Ryan: That’s odd about your carb sources, it seems now that I cut out brown rice and oats, I actually feel and look better! Plus, while eating these ‘shittier’ carbs, I’ve been able to eat around 350-400g a day, as opposed to before that, eating 250-300g of clean carbs was already pushing the envelope for unwanted fat gains (I store bodyfat poorly and it seems to be an insulin problem). It seems for me, one BIG, and FAST insulin spike during the day is superior. Different strokes for different folks I suppose. And I understand the concern for HFS. I like it to much to give it up, but I def need address mobility issues, so I appreciate that website.

380

Whatever you can do, do it will full intensity.