Chris Mathison Posted March 27, 2008 Share Posted March 27, 2008 Oops. I read it right but copied wrong. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 28, 2008 Author Share Posted March 28, 2008 032808 Yoke: 240, 240, 420, 600, 650 @ 60ft 810, 700(~12s) @ 80ft The 810 was with rehband belt only. Yoke Holds: 900x30s Farmers: 180ftx2turns 165, 185, 205 Farmer Holds: 215x50s, 32s Leg Curls Calf Extensions Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted March 29, 2008 Share Posted March 29, 2008 Good work buddy. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 29, 2008 Author Share Posted March 29, 2008 032908 Standing DB Press: sets of 6 40,60,80,90,100,110,75 One Arm Row: sets of 6 110, 160, 210, 180 BTN BB Press: sets of 5 135, 185, 185, 165 DB Curls: sets of 5 40, 60, 70, 80, 50, 30 Flyes Abs Treadmill 20 min. Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 31, 2008 Author Share Posted March 31, 2008 033108 Axle Cleans (DO): doubles 130, 180, 220, 240 18" Deads: 570x4 645x3 610x4 685x2 630x2 715x2 745x2 Keep woking on technique and different belt positioning. The tighter the belt, the better off you are on this! Axle Cont. Clean: doubles 220, 260, 300, 340, 375, 310 I've lost some of my "shelf" and this is much more difficult now. Really helps when you got something to rest the axle on then push off for the catch. Axle Deads (DO): drop set 310x2, 290x2, 220x5 Grip is just shot from the farmer holds on Friday. Leg Curls Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 3, 2008 Author Share Posted April 3, 2008 040208 Incline Log Press: 3x5x170, 240, 290 3x3x320 1x5x250 Lat Pull (wide): 4x8x250 3 Board Close Grip Bench: 2x5x225, 315 3x3x395,405,405 1x2x425 1x5x315 Pull Ups (neutral grip): 4x6xbw Rev Tri Push Down Stretch Foam Roller Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted April 3, 2008 Share Posted April 3, 2008 040208Incline Log Press: 3x5x170, 240, 290 3x3x320 1x5x250 Lat Pull (wide): 4x8x250 3 Board Close Grip Bench: 2x5x225, 315 3x3x395,405,405 1x2x425 1x5x315 Pull Ups (neutral grip): 4x6xbw Rev Tri Push Down Stretch Foam Roller Are you inside the knurling on the close grip? close grip hurts myshoulders unless im on the knurling all the way.. but then its not so much a close grip. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 3, 2008 Author Share Posted April 3, 2008 My index is at the start of the knurling. For some reason this is tough on the hands mostly. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted April 3, 2008 Share Posted April 3, 2008 My index is at the start of the knurling. For some reason this is tough on the hands mostly. yep, thats where im at too.. It also feels weird on my hands/wrists. I wonder sometimes if its even worth it. I think one of those log bars with hands facing eachother at that width would be ideal. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 5, 2008 Author Share Posted April 5, 2008 040408 Rev. Band Back Squat (~135 @ bottom): sets of 4 135, 225, 315, 405, 495, 585 675x3 725x2 495x4 Farmers: 65ft 165, 255, 305, 305 Plan was to go 80ft but didn't have the grip! Hold w/ 325 @7s 345x80ft (w/straps) Stretch 040508 Split Jerk: doubles 135, 225, 275, 315, 315, 355, 385, 405(1) Almost had the 2nd at 405. Legs were tired and wasn't getting the drive I needed. Tried to muscle it up but heard a crunch in my right shoulder and called it a day from there. Treadmill 15min. Stretch Need to cycle back on upperbody stuff and have a couple deload workouts. I've been hitting pretty hard and fatique is setting in. Need to get some energy back and lighten up some of the workouts. Quote Link to comment Share on other sites More sharing options...
chris klavetter Posted April 6, 2008 Share Posted April 6, 2008 040408040508 Split Jerk: doubles 405(1) Almost had the 2nd at 405. Legs were tired and wasn't getting the drive I needed. Tried to muscle it up but heard a crunch in my right shoulder and called it a day from there. That is HUGE! Nice work. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 7, 2008 Author Share Posted April 7, 2008 Chris- thanks man! I honestly think I am good for more but won't be a while now with my shoulder. 040708 Holding back a bit since my shoulder is on the mend. Hopefully having Shuna and Brouse on here will keep me in order and not try to push my recovery too fast. Keep me line if I do get overzelous, please! Dead Lift: triples 135, 225, 315, 405, 495, 535, 535, 535, 505, 475 Treadmill 20min. Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 10, 2008 Author Share Posted April 10, 2008 040908 Left arm only Pull Down: sets of 8 70, 85, 100, 115, 130, 145, 115 Bench Row: 4x8x115 Curl: 3x8x30,45, 55 Tri Push Down: sets of 10 70, 85, 100, 115, 115, 115, 85 Shoulder Rehab (R&L) Shoulder complex w/ 5's Cross Body (Hip to Overhead diagnal on cable) [not sure what to call this] 4x10x15, 20, 25, 30 Ext. Rotation: ® 3x12x5,10,10 (L) 3x20x10,20,20 John- There is no way I could do 9% of my max bench for 10 ext. rotation. I will have to keep doing these until I can. Comment: Shoulder has been feeling ok. Slight aggrevation at times and when I sleep. On tues. I received acupuncture (w/ e-stim) and a laser treatment. Not sure if it worth going back to get done again. Quote Link to comment Share on other sites More sharing options...
schunajm Posted April 10, 2008 Share Posted April 10, 2008 040908Left arm only Pull Down: sets of 8 70, 85, 100, 115, 130, 145, 115 Bench Row: 4x8x115 Curl: 3x8x30,45, 55 Tri Push Down: sets of 10 70, 85, 100, 115, 115, 115, 85 Shoulder Rehab (R&L) Shoulder complex w/ 5's Cross Body (Hip to Overhead diagnal on cable) [not sure what to call this] 4x10x15, 20, 25, 30 Ext. Rotation: ® 3x12x5,10,10 (L) 3x20x10,20,20 John- There is no way I could do 9% of my max bench for 10 ext. rotation. I will have to keep doing these until I can. Comment: Shoulder has been feeling ok. Slight aggrevation at times and when I sleep. On tues. I received acupuncture (w/ e-stim) and a laser treatment. Not sure if it worth going back to get done again. It's actually 9% for 8 reps, but I'd imagine you'd still fall short on that. We'll have to spend some time getting you caught up on that. Once you start training the rotators they usually catch up pretty quickly. Your pressing numbers should increase even more on the back end. And the pulling the rope across the body has several names. I've called them rope lateral raises in the past, but I've heard other names as well. You should try the long-sleeve shirt and safety-pin trick to try and get your shoulder to come around quicker. I don't know why I didn't suggest that to you right away, but its worth a try. I can tell you about it tomorrow if you need more info on how to do it. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted April 10, 2008 Share Posted April 10, 2008 Because I am that guy, I tried a 35 pouner and on the 3rd rep I felt it getting shaky...we've all got a ways to go. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 10, 2008 Author Share Posted April 10, 2008 I will try to safety pin my arm to my shirt for bed time. Good idea! Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted April 10, 2008 Share Posted April 10, 2008 I will try to safety pin my arm to my shirt for bed time. Good idea! I have a sleeve-type thing that holds ice packs to the shoulder. Doesn't get it REAL cold but you can continue with your day. The material of it smells funny, though. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted April 11, 2008 Share Posted April 11, 2008 Your pressing numbers should increase even more on the back end. That would be something given his already high press. Were you guys doing the rotations on a cable column? I havent heard of any way to gauge ext. rotation strength but it makes sense. Ill test mine soon. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted April 11, 2008 Share Posted April 11, 2008 Your pressing numbers should increase even more on the back end. That would be something given his already high press. Were you guys doing the rotations on a cable column? I havent heard of any way to gauge ext. rotation strength but it makes sense. Ill test mine soon. Sounds like a good idea for a video. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted April 11, 2008 Share Posted April 11, 2008 Your pressing numbers should increase even more on the back end. That would be something given his already high press. Were you guys doing the rotations on a cable column? I havent heard of any way to gauge ext. rotation strength but it makes sense. Ill test mine soon. Sounds like a good idea for a video. LOL. snap! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 11, 2008 Author Share Posted April 11, 2008 041108 Yoke: 330 x 40 ft, 420 x 40 ft, 510 x 40 ft, 600 x 40 ft, 690 x 60 ft, 850x60ft, 940x40ft Speed runs - 740 x 60 ft Holds - 940 x 30 sec The 940 run didn't feel too bad but the hold was pretty damn tough!!! Farmers: 165 x 160 ft, 215 x 160 ft Speed runs - 215 x 80 ft, 235 x 80 ft Leg Curls - 3 x 6 x 140 Stretch Need to do more speed work on farmers and yoke. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 12, 2008 Author Share Posted April 12, 2008 041208 Bike 10 min. Left Arm only DB Bench Press: sets of 8 40,60,80,100,115,115,115 Cable Row Rev. Tri Push down Cable Curl Shoulder Rehab Shoulder Complex Internal & External Cable Rotations Side Raise walk/jog 10 min. My rotators are WEAK!!! Quote Link to comment Share on other sites More sharing options...
schunajm Posted April 13, 2008 Share Posted April 13, 2008 Your pressing numbers should increase even more on the back end. That would be something given his already high press. Were you guys doing the rotations on a cable column? I havent heard of any way to gauge ext. rotation strength but it makes sense. Ill test mine soon. We were gaugeing external rotation strength using the DB VMO external rotation technique. http://www.t-nation.com/article/bodybuildi...balance&cr= It discusses and shows pictures of the technique in the link above. It's an article by Charles Poliquin that talks about limiting factors in pressing strength, good read. I've used the DB VMO strength test on myself and individuals that I trained in the past, and almost always found that many individuals have incredibly weak external rotators. Usually if you bring the ext. rotation strength up, you see a big jump in pressing numbers shorly thereafter. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted April 13, 2008 Share Posted April 13, 2008 Your pressing numbers should increase even more on the back end. That would be something given his already high press. Were you guys doing the rotations on a cable column? I havent heard of any way to gauge ext. rotation strength but it makes sense. Ill test mine soon. We were gaugeing external rotation strength using the DB VMO external rotation technique. http://www.t-nation.com/article/bodybuildi...balance&cr= It discusses and shows pictures of the technique in the link above. It's an article by Charles Poliquin that talks about limiting factors in pressing strength, good read. I've used the DB VMO strength test on myself and individuals that I trained in the past, and almost always found that many individuals have incredibly weak external rotators. Usually if you bring the ext. rotation strength up, you see a big jump in pressing numbers shorly thereafter. Awesome, Awesome, Awesome article. I just identified 3 weaknesses from that chart. Thanks very much for the link. Sorry for the log-jack Caruso, don't hurt me. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 14, 2008 Author Share Posted April 14, 2008 (edited) John- thanks for the article 041408 18" Dead: 600x3, 680x2, 655x3, 720x1, 705x2, 795x1 Pull Throughs: 3x8x250 Left Arm Only One Arm Clean: triples 135, 135, 175, 175, 185, 185 One Arm Snatch: doubles 40, 60, 80, 135, 135, 175, 175 Stretch sorta Edited April 14, 2008 by carusom1 Quote Link to comment Share on other sites More sharing options...
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