The American Guido!

[carusom1]

Kelly- I miss your warmth

makes me feel better knowing Matt is there to keep you cozy...

Consulting is going well, picking up all the time. If anyone's ever interested I'm happy to work it out. Although, we've been through a lot together already and probably already know what I'll say most of the time.

[carusom1]

Try to get back on the wagon...

101114

Pendlay row:

275 x 12

290 x 12

305 x 12

Uni. Lat Pulldown:

80 x 12

90 x 12

100 x 12

Rower:

750m

101214

Close-grip Pause Bench:

325 x 5

335 x 5

355 x 5

375 x 5

395 x 5

415 x 5

add 2-board

2 x 6 x 435

DB Incline:

120 x 12

130 x 12

Tate Press:

50 x 12

55 x 12

60 x 12

EZ bar curl:

75 x 12

95 x 12

2 x 12 x 115

Abz

[strongman1]

Welcome back. Able to get any aching muscles/tendons/ligaments/joints to feel a little better?

[carusom1]

I guess it's probably good to take a forced break every now and then. Because I sat so much my hips and back don't feel much better. lol

[carusom1]

101614

SS / OH Squat

BTN Strict Press:

235 x 5

245 x 4

255 x 3

265 x 2

5 x 1 x 275

Dips:

4 x 20 x bw

Front Raise / Side Raise:

5 x 15 / 15 x 30

DB Upright Row:

4 x 20 x 30

Rower:

6 x 250m sprints

Ab Wheel:

4 x 15 x bw

[MattM]

It's great to see new log updates Mike! I think that planned/forced time off really can make a positive difference in the long run of things. I hope those hip's get loosened up! I appreciate all the support as well, I hope you know that!

[carusom1]

Thanks, Matt. I appreciate the support as well. Cool to see Colin back in the band -- jealous.

101714

Squat:

doubles up to 580 x 2

no belt; trying to tweak my form to mitigate the back issues I was having last year

Pause:

490 x 2

2 x 2 x 530

good speed, pause is easier on the back -- maybe I'll stick to that from now on

Deadlift:

Again, working on some form issues while I'm getting back at it.

7 x 2 x 425

Uni. Leg Curl

this bothers my back, gonna skip from now on

Abz

102014

OH Squat

BB OH Strict Press:

275 x 5

285 x 4

295 x 3

305 x 2

5 x 1 x 315

Close-grip Rack Dead Bench:

4 x 5 x 365

Hammer Strength Lateral Raise Machine:

5 x 15 x 25 per

Rev. Rear Delt Cable Crossover:

5 x 15 x 60

[carusom1]

102114

Donkey Calf Raises

Pause Front Squat:

5 x 2 x 405

Leg Press:

5 x 15 x 540

Standing Leg Curl:

4 sets of 12

102314

DB Incline Bench:

5 x 5 x 140

BTN Pulldown:

sets of 10

80, 100, 120, 140, 160, 180

Pullups:

5 x 5 x bw

8 w/ green

15 w/ green

Standing Straight-Arm Lat Pull:

rope

4 x 12

Side Plank:

3 x 30s x 45

Rower:

1500m <6min.

102414

Pause Squat:

5 x 2 x 560

102514

BTN Strict Press:

245 x 5

255 x 4

265 x 3

275 x 2

5 x 1 x 285

Seated Hammer Strength Chest Press:

4 x 20 x 130

Front Raise / Side Raise:

5 x 15 x 25

DB Upright Row:

4 x 20 x 35

[carusom1]

102714

Ruck Walk

55lbs x 45min

102814

BB Strict Press:

285 x 5

295 x 4

305 x 3

315 x 2

5 x 1 x 325

Tri. Ext.:

5 x 20 x 90

Hammer Strength Lateral Raise Machine:

5 x 20 x 30

Rev. Rear Delt Cable Crossover:

5 x 15 x 60

103014

DB Incline Bench:

5 x 5 x 150

BTN Pulldown:

sets of 10

100, 120, 140, 160, 190, 190

Pullups:

4 x 6 x bw

17 w/ green

Standing Straight-Arm Lat Pull:

rope

50 x 12

60 x 10

70 x 8

Rower:

5 x 250m

best set 250m in 46 sec

[carusom1]

110114

BTN Strict Press:

255 x 5

265 x 4

275 x 3

285 x 2

5 x 1 x 295

KB Front Raise:

4 x 20 x 35

KB Side Raise:

4 x 20 x 18

KB Upright Row:

4 x 20 x 25

Front Plank:

2 x 75sec

side

2 x 35sec x 45

110314

BB Strict Press:

285 x 5

295 x 4

305 x 3

315 x 2

5 x 1 x 325

Dips:

5 x 20 x bw

Rev. Cable Crossover:

5 x 15 x 70

110414

Leg Curl:

sets of 8

60, 70, 80, 90, 100, 100

BB Hip Thrust w/ 5 sec hold:

2 x 8 x 275

Dimel Deadlift:

225 + green bands x 10, 12, 15

[carusom1]

110414

Snatch Grip Deadlift:

5 x 5 x 480

110514

Ruck Walk 30 min x 55lbs

110714

Incline DB Bench:

165 x 5 PR

4 x 5 x 150

Only had help on the first set, had to drop the weight

110814

Uni. Leg Curl:

sets of 10

50, 70, 90, 110

Donkey Calf Raise

stack x 20

Front Squat:

sets of 5

335, 375, 385, 395, 405, 365

After playing with my squat this year trying to make it more "athletic", I realize I have to utilize the style that has always worked for me, which is wide stance. Takes the stress right off my knees and back.

110914

Seated Hammer Strength Uni. Row:

2 x 12 x 270 per

BTN BB Strict Press:

265 x 5

275 x 4

285 x 3

295 x 2

5 x 1 x 305

Floor Dead Bench (~3 board):

5 x 5 x 385

Front Raise / Side Raise:

4 x 20 x 35 / 4 x 15 x 26

KB Upright Row:

4 x 20 x 35

[carusom1]

111014

Ruck Walk

55 x 35 min

111114

BB Strict Press:

305 x 5

315 x 4

325 x 3

335 x 2

5 x 1 x 345

Dips:

4 x 20

Seated Lat Raise:

5 x 20 x 30 per

Rev Cable Crossover:

5 x 20 x 80

111414

Deadlift:

675 no belt

700 w/ belt

both felt okay but pretty slow. Back is still hurting and haven't gone heavy in a few months -- trying to get back at it.

5 x 7 x 495

SSB Pause Squat:

sets of 5

390, 400, 410, 420, 430

Plank:

3 x 30 sec

111514

Axle Strict Press:

375 x 1

5 x 7 x 280

Chest Stretch

Pendlay Row:

4 x 12 x 275

Face Pull:

3 x 20 x mini band

Eccentric Tri Push down:

3 x 15 x large band

Eccentric Curl:

3 x 12 x 100

[MattM]

I notice you've increased your training frequency to 4-5 times a week and increased your volume! What type of program are you using? I'm interested by your 5,4,3,2, 1x5 workouts as well

[carusom1]

111614

BB Hold:

3 x 50sec x 275

Plate Pinch:

2- 25s

3 x 30 per hand

Ruck Walk:

55lb x 30 min

111814

Single Leg Deadlift:

3 x 8 x 135

getting better at these

Front Squat:

455 x 3

5 x 1 x 455

no belt

Was going to put on a belt and go for more but limiting factor was not getting the bar in a good position. Multiple sets I felt like I was going to pass out. With increased frequency I'll get better at not choking myself out. Weight move pretty good. In January I did multiple sets of 5 with 545, but I'm 25lbs lighter now. Need to put some weight back on and get at it!

Snatch-grip Rack Deadlift:

~18"

225 + green band x 15

2 x 275 + green band x 15

Leg Lifts:

4 x 10

Stretch

[carusom1]

111914

Circus DB Clean and Press:

up to 225 for 2 singles each arm with 5 sec hold at lockout

BB OH Lockout:

top of forehead

up to 365 x 5 with 3 sec hold at top of each rep; last rep held for 15 sec

112014

T-bar Row:

sets of 10

135, 160, 180, 205, 225, 250

Pull up:

dead hang, hold contraction at top

7, 6, 6

Rower:

1500m

[carusom1]

112114

Rack Sumo Deadlift:

15"

675 x 5

straps and belt. First couple were easy, then glutes fatigued.

Squat:

up to 600 x 2 no belt

675 x 1 w/ belt

Pause:

7 x 2 x 510

no belt

Breathing Squats:

5 x 1 x 275

10 breaths with ab contraction in the hole -- more challenging than you'd think.

Going back to old wide-stance squat form felt so much better on my back. The form isn't explosive but my back loves it.

[carusom1]

112214

Single Leg Deadlift:

3 x 8 x 135

Plank:

3 x 15sec

Log Clean:

up to 370 x 3

A PR, but only cause I've never done a triple over 335. Pretty beat up from yesterday and had to use 45lb bumpers, which made the turn over pretty tough.

Log Chest Support (Hold):

up to 510 x 10sec

Wide-grip Pendlay Row:

415 x 5 PR

365 x 6, 4, 3 (15sec rest)

Face Pull:

3 x 20 x mini band

Eccentric Tri Push down:

3 x 15 x large band

Eccentric Curl:

3 x 12 x 110

Bar Hang:

Constant Ab Contraction / Posterior Pelvic tilt

60sec, 35sec

[carusom1]

112414

SSB Squat:

up to 700 +120lb in chains (little chain on floor, so maybe 100lb gradient)

w/ belt

3 x 3 x 625 no belt

Paused Breathing Squats:

3 x 1 x 275 (10 breaths in hole)

Couldn't perform RDLs -- my back was killing me.

[carusom1]

112714

Axle Push Press:

up to 405 x 1

more of a slow, ugly strict press

5 x 3 x 320

haven't done this in forever, technique was off until the last few sets started to click and speed was good

Plate Row:

345 x 6

300 x 10, 6, 4 (15 sec rest)

Pull up:

hold contraction at top

8, 7, 7

X-band walk:

2 min side to side

Glute med loved this!

Bar Hang:

2 sets at 45 sec

post pelvic tilt / ab contraction

[carusom1]

112914

Deadlift:

up to 710 x 1

5 x 6 x 535

belt and straps

Pause Squat:

5 x 3 x 450

no belt

X-band walk:

3 min side to side

tough!

[carusom1]

112914

BB Hold:

3 x 315 x 45 sec

Plate Pinch:

2-35's x 30 sec x 3 sets

40 min Ruck x 55lbs

113014

Axle Strict Press:

3 x 8 x 310

Pendlay Row:

3 x 15 x 315

Floor Rack Dead Close-grip Press:

4 x 10 x 365

Eccentric Curl:

3 x 12 x 120

Edited December 1, 2014 by carusom1

[carusom1]

120214

SSB Squat:

chain = 120lbs; some on floor, maybe 100lb gradient

up to 750 x 1 + chains

550 x 12 + chains

Wide Grip RDL:

4 x 8 x 315

back does not like

Breathing Squat:

315 x 3 singles (5 breaths)

[carusom1]

Was really sick this last week. Not a lot worth to note. Back at it.

DB Clean once and Press:

strict each arm

135 x 3

150 x 3

165 x 3

180 x 3

push press

2 x 2 x 200

210 x 2

heaviest I've ever done with a single clean; lowering the weight the back done was tough

BB Lockouts:

start at top of head

335 x 5

then 335 for 10 singles every 30 sec running time

DB Row:

180 x 15 no strap

230 x 15 w/ strap

BB Lockout:

~3" ROM

405 x 3

2 x 3 x 455

[carusom1]

121614

Contralateral Single Leg DL:

25, 50, 75, 100

Back was super pumped after last set

Deadlift:

725 x 1

then 5 singles at 650

suit and straps

Sumo Rack DL:

5 x 5 x 455

light weight but back was toast

Walking Lunge:

3 x 10 each leg x 20

Plank:

3 x 15 sec

1 x 90 sec

Edited December 17, 2014 by carusom1

[strongman1]

Hey Mike, how's the back feeling?