strongman1 Posted August 1, 2014 Author Share Posted August 1, 2014 So jealous of that workout area. I miss. Ah. You're a little lose throughout the T-spine. Try contracting the erectors around the thoracic spine -- it'll pull you chest up some and keep a more neutral, stable spine you can push off of throughout the movement. Eric lillebridge is a really good example to watch. That workout area misses you It'll take you back! Thanks for pointing that out. I'm going to work on cleaning that up. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 1, 2014 Author Share Posted August 1, 2014 7/31/14 - Thurs Log 3 x 210 2 x 240 1 x 260 I'm ok with this, more than I thought I'd be able to do considering my back and knees Bench 5 x 275 add slingshot 5 x 315 8 x 365 - 3 rep PR Curls 1 set Matt, knees are feeling better on the log, happy about that. Back still needs some rest, but starting to feel better. Had Eric check my elbow. Probably nothing major, likely just tendinitis. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 1, 2014 Share Posted August 1, 2014 Sorry I wasn't able to show up after 6, I had my hands full! How is the back and knees feeling? I'll show you a full hand. Touche.... Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 2, 2014 Author Share Posted August 2, 2014 (edited) 8/2/14 - Sat Squat 3 x 405 No box. I've been using a box for so long, need to stop. Keg over Bar 54" 160, 230 10 x 255 Ab Wheel 2 x 25 Ab Rotation 2 x 20 Some band shoulder rehab. external rotation, need to increase rom. Since changing training schedule, this is normally my Wednesday, when I'd deadlift. No deadlifting today to let the back have a rest. Squats were easy, working on form. Edited August 2, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 6, 2014 Author Share Posted August 6, 2014 (edited) 8/5/14 - Tues normal w/u + some extra external rotation work Front Squat 5 x 275 5 x 300 6 x 315 - belt, rehband strongman knee sleeves - video DB Row 8 x 135 8 x 155 Ab Rotation 2 x 20 Plank 60s front 60s side It's been about 1.5 years since I've done any front squatting. Flexibility in arms was pretty rough, but felt kinda good to stretch them out. Edited August 6, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 9, 2014 Author Share Posted August 9, 2014 8/8/14 - Friday Slingshot Bench 4 x 315 4 x 345 8 x 375 - 3 rep pr. last rep was a grinder, I think the bar stopped and went down slightly, then back up - video Pullups / Band Pull Aparts 3 x 8 / 3 x 20 Ab Rotation / Light Side Bends Light DB Curls Benched on the new rogue monster utility bench with the thompson fat pad, it's pretty nice. T spine area was sore, in a good way, from front squats. Should do those more. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 11, 2014 Author Share Posted August 11, 2014 Was a loader at Winkler on Sat, actually pretty tired from that. 8/10/14 - Sun Deadlift to 365 still bugging my back from a couple weeks ago Deficit Jeff Jet Deadlift 1.5" platform 5 x 365 - no belt Ab Wheel / Ab Rotation 2 x 20 / 2 x 15 Band Pull Aparts 2 x 20 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 13, 2014 Author Share Posted August 13, 2014 (edited) 8/12/14 - Tues Pause Squat no belt, with strongman knee sleeves 5 x 365 a lot harder than my normal squat w/ belt Ab Rotation 1 x 20 Plank front 60s side 50s Pullups 1 x 12 longer than normal stretching Edited August 13, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 15, 2014 Author Share Posted August 15, 2014 8/14/14 - Thurs Bench 4 x 275 3 x 315 6 x 345 - 6th was pretty grindy Inverted Row 3 x 15 x bw Log and Bar OHP - light, not feeling good Ab Rotation / Band Pull Apart Quote Link to comment Share on other sites More sharing options...
MattM Posted August 15, 2014 Share Posted August 15, 2014 When was the last time you didn't hit a bench PR? Nicely done sir Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 16, 2014 Author Share Posted August 16, 2014 I looked, early June 8/16/14 - Sat Front Squat 2 x 315 4 x 345 Deadlift 2 x 415 3 x 415 Shrug 12 x 405 15 x 405 DB Row 8 x 135 Ab Wheel 25 20 Ab Rotation 3 sets Back still not great, but slightly better than last week. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 20, 2014 Author Share Posted August 20, 2014 8/19/14 - Tue Car Deadlift 5 x 510 - not too hard, still tentative with my back Squat 225 - flexibility sucked Pullups 3 x 8 Ab Rotation 3 x 20 Plank Quote Link to comment Share on other sites More sharing options...
MattM Posted August 20, 2014 Share Posted August 20, 2014 Have you noticed improvement in the back? What kind of feeling is it? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 22, 2014 Author Share Posted August 22, 2014 It's really the same thing as before. I'm making progress, extra ab work and extra stretching helps. 8/21/14 - Thurs Bench 5 x 275 3 x 315 add slingshot 3 x 365 4 x 405 - video - 3 rep PR - a 5th rep would've been questionable, not trying to grind that last one out was the goal Axle had to stop even at 125, bicep is getting bad, time to get to Eric Ab Rotation 2 x 20 Band Pull Apart - 1 set Band Face Pull - 1 set Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 31, 2014 Author Share Posted August 31, 2014 catching the log up... 8/23/14 - Sat Pause Squat 5 x 365 Deadlift 6 x 455 - DO GHR 1 x 8 Pullups Ab Wheel Ab Rotation 8/24/14 - Sun pressing 2 days early b/c of a work trip Keg 160 x a few sets and reps Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 31, 2014 Author Share Posted August 31, 2014 8/30/14 - Sat Bench 7 x 315 7 x 315 8 x 315 Moeller PR, I mean a volume PR Deadlift 3 x 455 - DO GHR 3 x 8 - set so knees are close to pad, footpad down too, pretty hard this way for me. a long time ago a hurt my back on this, I think it's because I overextended my lower back, being very careful not to do that again Pullups 3 x 10 Ab Wheel 2 x 20 Ab Rotation 2 x 20 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 1, 2014 Share Posted September 1, 2014 Three sets of bench with over 3 reps... shooting for gainz I see! You may have to start wearing muscle shirts when you lift Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 3, 2014 Author Share Posted September 3, 2014 Yea, like these GAINS! The best in high brow internet education. 9/2/14 - Tues Pause Squat 3 x 405 3 x 405 5 x 405 DB Row 8 x 165 8 x 165 12 x 165 - w/ straps Ab Rotation 3 x 20 adding in some extra hip stretching, even though I was doing quite a bit already. Squatting went better today because I could actually squat, I think because I stretched quite a bit yesterday. This is probably something a lot of people already do. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2014 Share Posted September 3, 2014 Yea, like these GAINS! The best in high brow internet education. HOW DID ELLIOTT HULSE SPLIT IN TWO?!? haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 4, 2014 Share Posted September 4, 2014 No slumming it for Kelly. Only the best in quality vids. I want the last 6 minutes of my life back, thanks! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 5, 2014 Author Share Posted September 5, 2014 No slumming it for Kelly. Only the best in quality vids. I want the last 6 minutes of my life back, thanks! I'm genuinely surprised you made it past 30s of that video, lol! Maybe you guys at Renaissance should scoop them up as consultants before someone else does?! Matt, that was good! Or maybe Elliot is their father! ok, time to post about some gains: 9/4/14 - Thurs Slingshot Bench 3 x 315 3 x 355 7 x 355 7 x 355 9 x 355 - 2 rep PR. probably some volume gains here too. Pullups - done b/w bench sets 5 x 6 x BW 1 x 8 x BW Strict Barbell Press 1 x 5 x 135 1 x 10 x 135 testing out the bicep / brachialis Ab Rotation / Pallof Press 3 x 20 / 3 x 5 Side Bend 10 x 50 10 x 85 Went to Eric yesterday to check my bicep pain. He thinks its the brachialis. Testing out strict OH tonight, the ART helped. Will have to keep at it though, it's still got a ways to go. He also did some Graston over the bicep. He said my bicep felt like mangled meat. Good times. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 6, 2014 Share Posted September 6, 2014 I'll show you some mangled meat... GAINZ!! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 14, 2014 Author Share Posted September 14, 2014 I'll show you some mangled meat... GAINZ!! Whoa Matt, sounds like you've been too rough with yourself, if it scabs over you're squeezing too hard. 9/6/14 - Sat I was stretching in the morning and somehow managed to foolishly tweak my knees while stretching. Squat up to 365 but stopped b/c of knees Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 14, 2014 Author Share Posted September 14, 2014 9/8/14 - Mon going out of town on a work trip so combined some workouts Slingshot Bench 1 x 405 Sumo Deadlift 5 x 495 - 1 rep DO not very heavy, but I was happy with this considering my back and knees right now DB Row 8 x 165 13 x 185 - straps Ab Wheel 1 x 20 Ab Rotation 1 x 20 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 14, 2014 Author Share Posted September 14, 2014 9/13/14 - Sat back from kansas city. took the last 4 days off. knees are much better. Pause Squat 5 x 405 Speed Sumo Deadlift 315 - 2 sets 365 - 2 sets Ab Wheel 2 x 20 Ab Rotation 1 x 20 Quote Link to comment Share on other sites More sharing options...
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