acorn Posted February 2, 2015 Author Share Posted February 2, 2015 Glad to see your going for the mm6 Aaron. I remember at the first comp I went to, you did your mm5 cert. That blew me away. Thanks Casey, still a ways to go even to get back to MM3 level much less MM5 or MM6 level. I've lost a lot of strength since my last comp in early 2013. Regaining it has been slower going than expected. Hope to make it back out there one of these days for a comp. - Aaron Prolly doesn't matter since I think only a couple people even look at this log anyway. Aaron, Although I don't post replies here, I read your log regularly. Sometimes it's hard to tell if anyone is even looking at it. Thanks for letting me know. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted February 3, 2015 Share Posted February 3, 2015 Glad to see your going for the mm6 Aaron. I remember at the first comp I went to, you did your mm5 cert. That blew me away. Thanks Casey, still a ways to go even to get back to MM3 level much less MM5 or MM6 level. I've lost a lot of strength since my last comp in early 2013. Regaining it has been slower going than expected. Hope to make it back out there one of these days for a comp. - Aaron Prolly doesn't matter since I think only a couple people even look at this log anyway.Aaron,Although I don't post replies here, I read your log regularly. Sometimes it's hard to tell if anyone is even looking at it. Thanks for letting me know. - Aaron Always a good read, you have a lot of great training ideas 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 3, 2015 Author Share Posted February 3, 2015 Thanks guys for the support. Need a bit of that from time to time. Tonight did a bit of hubbing on the new hub. Hub RH 21Kg x 5, 23.5Kg x 2, 26.5Kg x 2 6sets x 32Kg x 5sec hold LH 16Kg x 5, 18.5Kg x 2, 21Kg x 2 6sets x 25.25kg x 5sec hold 2HP euro 51.5mm 65Kg x 1 10sec hold 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 4, 2015 Author Share Posted February 4, 2015 Did Grippers again last night. Planned to wait until today but the opportunity presented itself. Some Bicep soreness today. Been there at a low level in the Left Bicep for about a week but stronger today. 02/03/2015 Grippers #Tx10, #1x5 RH 138# #3 x 3, GHP7 x 2, 161# adj BBE x 1 LH #2 x 5, 138# #3 x 1 RH worksets 20mm blockset adj BBE moved the mount from 1/4 to 5mm. should add about 4-5# to closing tension that was 161# at 1/4" - 6 sets of 5 Sec OC LH worksets 20mm blockset 138# #3 x 6 sets of 5 sec OC Quote Link to comment Share on other sites More sharing options...
acorn Posted February 7, 2015 Author Share Posted February 7, 2015 Did some hubbing tonight. Same new plate mount one as last time. Need to come up with a good name for it. Tried some plate wrist curl static holds too. Re-weighed my new hub with mounting hardware tonight and found it was 1.2kg not 1kg as well. Hub RH 5 x 21.2kg, 2 x 23.7kg, 2 x 26kg 32.7kg - 5sec hold x 6 sets 6 x 26.2kg LH 5 x 16.2kg, 2 x 18.7kg, 2 X 21.2kg 25.95kg - 5sec hold x 6 sets 6 x 21.2kg Grippers RH 165# adj BBE - 3sec hold LH 138# #3 - 3sec hold Plate Wrist Curl static hold 25.7# 11" plate - 5sec hold x 8 sets 2HP euro 51.5mm 65Kg x 1 8sec hold. -Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 17, 2015 Author Share Posted February 17, 2015 Still not quite getting the recovery I need to make functional progress with what I was doing. Muscles and most joints hurting much of the time the last few weeks. Can't seem to shake the excessive tightness and pain so I am going to dial it down intensity and volume wise until I can find a functional point. Also going to start more stretching. Last night did first stuff and jeebus am I tight today in back, left shoulder, neck and left Bicep. The bicep honestly has been giving me extra trouble for at least 3 weeks though. Soreness, and a motor unit that will not seem to shut off. Anywho. Also tried benching again for the first time since early 2012 I think. 2/16/2015 Bench Press 5x135 Grippers 5x #T, 5x #1 RH 20mm block set 5x Filed BBSM @ 6mm mount LH 20mm block set 5x #1.5 Seated Behind neck press with pause 5x 45# Seated Military Press with pause 5x 95# Standing Straight bar Curl 5x 95# Hub RH 5x 21.2KG LH 3x 21.2KG BW Squats x 10 2HP 1x 65Kg Stretching 20min 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 18, 2015 Author Share Posted February 18, 2015 Trained and stretching tonight again. Shoulder feeling a bit better after band work and band stretching. Managed to get into position where I could feel one of the spasmed up rotator cuff muscles do the trigger point flutter and finally settle down for the moment. Been feeling better for the last couple hours so that is positive. 2/17/2015 Rotator cuff band work and shoulder band stretching. Paused Bench 5x 147# Grippers 10x #T, 5x #1 RH 20mm Block Sets 5x Filed adj BBSM @ 5mm mount LH 20mm block sets 6x #1.5 Seated unsupported Behind the Neck Press 5x 47.2# Seated unsupported Military Press 5x 98.7# Standing straight bar curls 5x 98.7# Hub RH 5x 21.7Kg, LH 3x 21.7Kg light wrist roller Stretching Epson salt bath. Quote Link to comment Share on other sites More sharing options...
acorn Posted February 19, 2015 Author Share Posted February 19, 2015 Training tonight. 2/18/2015 Rotator cuff band work and shoulder band stretching. Paused Bench 5x 158.3#Grippers 10x #T, 5x #1RH 20mm Block Sets 5x Filed adj BBSM @ 4mm mountLH 20mm block sets 7x #1.5Seated unsupported Behind the Neck Press 5x 49.4#Seated unsupported Military Press 5x 100.9#Standing straight bar curls 5x 100.9#Hub RH 5x 22.2Kg, 4x 21.2Kg Euro 2HP 1x 67.5KG Stretching Quote Link to comment Share on other sites More sharing options...
rico300zx Posted February 19, 2015 Share Posted February 19, 2015 Aaron I bought a hi end inversion table, it really helps with decompression it might be worth looking into, also Louie Simmons has a good vid about reverse hyperextensions that he touts as his wonder exercise for lower back disk decompression. check it out see what you can dig up. rico Quote Link to comment Share on other sites More sharing options...
acorn Posted February 19, 2015 Author Share Posted February 19, 2015 I have tried good inversion tables before. Didn't help much with my particular back issue. The L5/S1 disc is completely dehydrated and flat. Joint is fairly unstable as a result and is kept mostly stable by tightened ligaments and muscles in the area. Things like heavy for me Squats and DL make it feel like the joint is going to shift in a bad way and it has on occasion. Disc fragments have generally been the problem when I have sciatica flare-ups not a bulge. Quote Link to comment Share on other sites More sharing options...
acorn Posted February 20, 2015 Author Share Posted February 20, 2015 Training tonight. 2/18/2015 Paused Bench 5x 169.3#Grippers 10x #T, 5x #1RH 20mm Block Sets 5x Filed adj BBSM @ 3mm mountLH 20mm block sets 8x #1.5Seated unsupported Behind the Neck Press 5x 50.5#Seated unsupported Military Press 5x 102.0#Standing straight bar curls 5x 102.0#Hub RH 5x 22.7Kg, 4x 21.7Kg Euro 2HP 1x 69KG - 5sec hold Stretching Foam roller upper back and shoulders Tennis ball deep tissue rollering left shoulder front and rear, shoulder blade, and trap 1hr later Forkulator Wrist work Ext 15x 2.5Kg Flex 15x 5Kg Gripper test 2x Filed Adj BBGM @ 8mm mount - 20mm block set Quote Link to comment Share on other sites More sharing options...
Allen Heineck Posted February 20, 2015 Share Posted February 20, 2015 Did you injure your left hand? Quote Link to comment Share on other sites More sharing options...
acorn Posted February 20, 2015 Author Share Posted February 20, 2015 Did you injure your left hand? No, left hand is fine. It has always been significantly weaker than my right on grippers. I did injure the left wrist about 20yrs ago in college in a way that still affects my pinch on that side and probably everything else. I suppose you ask because of using the #1.5 right now? Just working off of a plan starting with much lower percentage effort and daily progression increase. My left hand 20mm block set is likely in the low 140's right now and that puts the starting point between the #1.5 and #2 I have. Quote Link to comment Share on other sites More sharing options...
acorn Posted February 21, 2015 Author Share Posted February 21, 2015 Training last night. Cut it a little short as we had to go to a thing for daughter's school. 2/20/2015 Paused Bench 5x 180.4#Grippers 10x #T, 5x #1RH 20mm Block Sets 5x Filed adj BBGM @ 8mm mountLH 20mm block sets 7x #2Hub RH 3x 31.2Kg, 0x 31.2Kg (lifted it about 1" ) Euro 2HP 5x 72.5Kg Quote Link to comment Share on other sites More sharing options...
acorn Posted February 24, 2015 Author Share Posted February 24, 2015 Training tonight 2/23/2014 Paused Bench 3x136#, 5x187.8# Grippers #Tx10, #1x6 LH 20mm block sets 10x #2 RH 20mm Block Sets 7x Filed adj BBGM@8mm mount Seated paused BNP 5x 52.7# Seated paused unsupported Military Press 5x 105.3# Standing straight bar curls 5x 105.3# Hub LH 5x 21.2kg, RH 5x 23.7kg 2HP euro 51.5mm 5x 75kg Forkulater extensors 15x 2.75kg Forkulater flexors 15x 5.25kg Blob attempts and negs stretching, shoulders band stretching and cuff rehab heel icing Quote Link to comment Share on other sites More sharing options...
acorn Posted February 24, 2015 Author Share Posted February 24, 2015 Training tonight 2/23/2014 Paused Bench 3x136#, 5x187.8# Grippers #Tx10, #1x6 LH 20mm block sets 10x #2 RH 20mm Block Sets 7x Filed adj BBGM@8mm mount Seated paused BNP 5x 52.7# Seated paused unsupported Military Press 5x 105.3# Standing straight bar curls 5x 105.3# Hub LH 5x 21.2kg, RH 5x 23.7kg 2HP euro 51.5mm 5x 75kg Forkulater extensors 15x 2.75kg Forkulater flexors 15x 5.25kg Blob attempts and negs stretching, shoulders band stretching and cuff rehab heel icing May not look like much but I am sore today in all the right places. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 25, 2015 Author Share Posted February 25, 2015 Tonight Switched to the Eleiko plates to make it easier to count everything up in kilos without having to constantly grab the calculator to count everything up. So most things will be recorded in kilos. BAR is still in pounds and a York at 20.4kg. if people prefer that I also include pounds, speak up. Also not that anyone cares but the hub is not an IM. It is one of my own design I like much better. 2/24/2015 Paused Bench 3x 70.4kg, 5x 90.4kg Grippers #Tx10, #1x5 LH 20mm block set reps 5x slightly filed adj BBSM @ 6mm RH 20mm Block set reps 5x Filed adj BBGM @ 6mm Seated paused unsupported Military Press 5x 48.9kg Hub LH 5x 22.2kg, RH 5x 24.7kg 1H Axle DL 1x 124lbs - 5sec hold BH, 1x 146, 1x 146 - 3sec hold Quote Link to comment Share on other sites More sharing options...
bwwm Posted February 25, 2015 Share Posted February 25, 2015 Aaron - I think you should still compete in April by the way. Quote Link to comment Share on other sites More sharing options...
acorn Posted February 25, 2015 Author Share Posted February 25, 2015 Aaron - I think you should still compete in April by the way. Still considering it. I do appreciate that you still want me to. I'm still embarrassed by how much lower than normal my strength levels are and will likely still be by the time of the comp. Not quite as fun when its a challenge to even pinch lift something I used to pass back and forth from hand to hand in warmups or not be even close to being able to close a gripper at all I used to be able to close cold with no warmup. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 26, 2015 Author Share Posted February 26, 2015 Tonight's training. Shoulder a bit tender yesterday and today. Started training with a few minutes of loosening the shoulders up with the bands. Seemed to help. 2/25/2015 Shoulders Band stretching and light rehab work. Paused Bench 3x 70.4Kg, 5x 95.4Kg Grippers 10x #T, 6x #1, RH 3x #2, LH 3x #1.5 LH 20mm Block set reps - 5x slightly filed BBSM @ 5mm RH 20mm Block set reps - 5x Filed BBGM @ 5mm Seated paused unsupported Military Press 5x 50.4Kg Hub 1x 21.2kg each hand 2HP Euro 51.5mm 5x 80kg Strict Straight Bar Curl 5x 50.4Kg Bench dips feet raised - 8x Forkulator Extensors 15x 3Kg, 10x 2.5Kg Forkulator Flexors 15x 5.5Kg, 10x 5kg Gripper 1x adj BBE - 165# - 3sec hold (just to see how it felt.) Shoulder Band stretching, cuff work and rehab. General hip / hamstring stretching Tennis ball rollering left shoulder I would say I'm feeling stronger across the board since starting this plan 10 days ago. Started extra light at below 70% known or estimates on everything to facilitate gradual buildup to near 5RM in a couple days. I think since some of the exercises were estimates and or untrained and for others its hard to do the specific planned small jumps like grippers, I won't necessarily be at 5RM. But should be a good starting point. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 27, 2015 Author Share Posted February 27, 2015 Training from last night. Also feeling a cold coming on today. Argh. Was going to do a little more but I started feeling crummy and tanking so called it quits and did some tennis ball rolling work on my left shoulder and upper back. 2/26/2015 Shoulder band work - Prehab, rehab and stretching Paused Bench 3x 70.4Kg, 5x 100.4Kg Grippers 10x #T, 5x #1, LH 3x #1.5, RH 3x #2 LH 20mm Block set reps - 5x slightly Filed adj BBSM @ 4mm RH 20mm Block set reps - 5x Filed adj BBGM @ 4mm Seated Unsupported Paused Military Press 5x 52.9Kg Hub RH 5x 27.45Kg, LH 5x 22.95Kg 2HP Euro 51.5mm 2x 65Kg Tennis ball rolling - shoulder and upper back Sore today. Quote Link to comment Share on other sites More sharing options...
acorn Posted March 3, 2015 Author Share Posted March 3, 2015 (edited) Some training last night. Switching to Ladders as planned. Never really used these before so this will be an interesting experiment. Was doing 20sec rest between each rep group, repeating pattern until I missed a planned rep or form started breaking down. Alot tougher than I expected as my recovery is still not great. Sore today. 3/2/2015 Paused Bench 3x 70.4Kg, 100.4Kg Ladder x 1, 2, 3, 1, 2, 2 Grippers 10x #T, 5x #1, 5x #1.5 LH, 5x #2 RH LH 20mm Block Set reps - Slightly Filed Adj BBSM @ 4mm Ladder x 1, 2, 2 x1, 2, 3, 0 RH 20mm Block Set reps - Filed Adj BBGM @ 4mm Ladder x 1, 2, 3, 1, 1 x 1, 2 Seated unsupported Military Press Ladder 52.9Kg x 1, 2, 3, 1, 2, 3 2HP Euro 51.5mm 2x 65Kg, Ladder 80Kg x 1, 2, 2 , 1 Hub LH Ladder 22.95Kg x 1, 2, 3, 1 RH Ladder 27.45Kg x 1, 2, 3, 1, 2 - Aaron Edited March 3, 2015 by acorn Quote Link to comment Share on other sites More sharing options...
acorn Posted March 3, 2015 Author Share Posted March 3, 2015 Had to stop by the house during lunch time. Wanted to test some closes to block for a baseline even though I was not supposed to be training today. Grippers to block RH BBE @ 165 x 1 to 3/8" block, x 1 to .2" block #3.5 180# x 1 to 3/8" block, x 1 to .29" block, x 1 to .2 block #4 194# x 1 to 3/8" block, x 0 to .29" block (miss by a hair, 5/16 prolly would have worked) LH #3 154 x 0 to 3/8 (missed by a bunch) Filed adj BBGM @ 4mm x 0 to .29" block miss by less than 1/16 That only took a few minutes and man I can feel it in the belly of my Right Forearm. Nice deep ache. I think this method may have some merit. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted March 5, 2015 Author Share Posted March 5, 2015 Trained last night. Continuing with Ladders for worksets, 20 - 30sec between each rep grouping. Undulating rep pattern continues until form starts to break down or think I'm gonna miss the next rep. Already sore this morning. Everything was stronger across the board so that is a good sign. 3/4/2015 Bands shoulder stretching and rehab work Paused Bench 4x 70.4Kg, Ladder 100.4Kg x 1, 2, 3, 1, 2, 3, 1, 2 Grippers #Tx10, #1x5 LH, #1.5x5 RH, #1.5x3 LH, #2x3 RH LH 20mm block set reps ladder - Slightly filed adj BBSM @ 4mm x 1, 2, 3, 1, 2, 2 RH 20mm block set reps ladder - Filed adj BBGM @ 4mm x 1, 2, 3, 1, 2, 2 Seated unsupported Military Press with pause at bottom ladder - 52.9Kg x 1, 2, 3, 4, 1, 2, 3 2HP Euro 51.5mm 2x 65Kg, Ladder 80Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3 Hub Ladder LH 22.95Kg x 1, 2, 3, 1, 2, 3 Hub Ladder RH 27.45Kg x 1, 2, 3, 1, 2, 3 RDL thumbless 2" bar - 2x5x65Kg Band Shoulder mobility work Foam rolling upper back Tennis ball trigger point work Left Shoulder - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted March 8, 2015 Author Share Posted March 8, 2015 Training from last night. 3/6/2015 Band work on shoulders / rehab and stretching Paused Bench 4x 70.4Kg, Ladder 100.4Kg x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2 Grippers 10x #T, 5x #1, 5x #1.5 RH, 3x #1.5, 3x #2 LH 20mm Block set reps Ladder - Slightly Filed adj BBSM @ 4mm x 1, 2, 3, 1, 2, 3, 1, 2, 2 RH 20mm block set reps ladder - Filed adj BBGM @ 4mm x 1, 2, 3, 1, 2, 3, 1 Seated unsupported Military Press ladder - 55.4Kg x 1, 2, 3, 1, 2, 3 2HP Euro 51.5mm 2x 65Kg, Ladder 85Kg x 1, 2, 3, 1, 2, 3 50mm Vbar RH 200#x3, LH 200#x1 Forkulator Ext 7.5# x 14, Flex 13.78# x 15 - Aaron 1 Quote Link to comment Share on other sites More sharing options...
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