Training Log

[Guest drfish]

Nice job today, glad you're feeling better!

Thanks Mike, things seem to be coming along now.

ss.

Strict Press

5 x 125

5 x 145

8 x 165 @9

Dips / Pullups - rested b/w

4 x 8 x BW / 4 x 8 x BW

DB Rev Fly

12 x 25

12 x 30

12 x 30

Rower Tabata - 2min 514m

Treadmill 10 min

Stretch

[Guest drfish]

7/21/10 - Wed

ss.

Deadlift

w/u

3 x 430

3 x 490

7 x 550 - left one grinder in the tank.

pretty good, not sure if this is a pr, but it's close, 8 would've been a pr for sure.

18" Deadlift

1 x 495

2 x 585

1 x 635 - thought maybe this was a PR, but I did 4 x 635 3 weeks ago and didn't remember that until now

SLDL or RDL

3 x 10 x 225

set 2 was RDL

Ab Pulldown 2 x 8

Ab Wheel 2 x 8

Stretch

[Guest drfish]

7/23/10 - Fri

ss.

Close Grip Bench

index finger 1" onto knurling, seems to be best comprimise for my elbows and shoulders

5 x 195

5 x 220

10 x 250 @9-10

not too bad for not having benched in a long time

Incline Dumbell Press / Chest Supp Row (30s rest)

log grip

10 x 80 / 8 x 180

9 x 80 / 8 x 180

8 x 80 / 8 x 180

Face Pulls / Dip Shrugs

2 x 20 x 90 / 2 x 15

Stretch

Edited July 24, 2010 by drfish

[Guest drfish]

7/24/10 - Sat

Stones

5 x 235 @ 42, 47, 52, 52, 52

5 x 280 @ 52

2 x 235 @ 62

just some light reps today

stretch

7/25/10 - Sun

moving equiment - this deserves to get logged due to the amount of sac sweat generated

[Guest drfish]

7/26/10 - Mon

ss.

Power Cleans

w/u 135

2 x 185

2 x 225

1 x 255

Front Squat

5 x 210

5 x 240

8 x 275 @8-9

Back Squat

huge embarassing failure. my right shoulder could not take this, even after stretching it out a lot.

only managed 1 x 225 and 4 x 225

I know I haven't back squatted in a coon's age, but this really sucked!

Single Leg Deadlift

each leg

10 x 135

10 x 185

10 x 185

Ab Wheel 2 x 10

Stretch

Edited July 27, 2010 by drfish

[carusom1]

what's up with your shoulder?

[Guest drfish]

what's up with your shoulder?

I'm not sure, thinking back about a month ago I remember it getting painful to do my shoulder series, the part where I do a shoulder dislocate with a band. It still is painful, but I didn't think it was going to affect my squatting.

James told me there is a chiro who does ART in town now. I'm going to see him today.

[Guest drfish]

7/27/10 - Tues

ART

7/28/10 - Wed

ss.

Strict Press

w/u 45, 95

3 x 135

3 x 155

6 x 175 @ 9

Dips / Kroc Pullups

4 x 8 / 4 x 8

YTWL / DB Curls

3 x 10 x 5 / 2 x 20 x 25

Stretch

lifting done in 1 hour.

James, I was going to come over, but I had to do the old quick in and out. That's a good rule of thumb for a lot of things actually.

[jwdeff]

How was the ART? Worthwhile?

[Guest drfish]

How was the ART? Worthwhile?

Good so far. It's hard to say after one visit, but I am hopeful. Thanks for letting me know about this guy!

Actually maybe I'll do some write-ups of my treatments, maybe it will be usefull info to the rest of our training crew:

First visit was ok/good. He talked a lot, which was good to hear his

plan and such.

What was somewhat refreshing is he doesn't necessarily think my ROM

problems and pain are neccessarily from my long head bicep tendonitus.

He thinks I have some subscap issues, and some pec minor issues, and

possibly a little supraspinatus issues. He focused mainly on the

subcap yesterday, said he felt a lot of scar tissue and adhesion in my

right. Way too leathery and bumpy I guess. He did a little work on

the pec minor and said he felt a little there to. Those are the

things he wants to focus on. He also thinks that I'm a good candidate

for seeing a lot of improvement.

So I'm always skeptical of DCs, but I'm hopefull of this ART stuff as

well. He didn't want to give specific predictions of treatment times,

but I think he wants to do 1-2 months of once a week. I'm pretty sure

I'll agree to that. It's covered by insurance, and because of my

recent hospital stay, I'll probalby pay $0 out of pocket. So why the

F not try it?

Oh yea, something kinda cool. He we was testing my ROM by having me

raise my arms above head, with my arms to my sides. Both shoulders

did the click/pop on the way up and down. After he did the subscap

work, my right shoulder actually didn't click when I tested my ROM

again. Not sure if that really means anything, but it felt like

progress.

[Guest drfish]

7/29/10 - Thurs

Elliptical 10 min

Rower Tabata 4min 1025m

Stretch

7/30/10 - Fri

ART

I still had pain in right shoulder when stretching my arms behind my back, but it was less pain. He decided to focus on just the right shoulder today. Said my right subscapularis felt better today after working it on Tues. Then went on to pec minor. He worked that and said he can feel some unhealthy tissue. Then worked the long head biceps tendon. Then he worked the rear part of the shoulder capsule, then worked the front part. More pain in the front.

He gave me a simple "door stretch" for the pec minor. Also a biceps excercise that is basically a slow negative biceps curl with full rom, then use your other hand so you don't have to do the concentric part.

It's interesting having my shoulders worked on like this. For the subscap and shoulder capsule basically his thumb is balls deep in my armpit.

Edited July 31, 2010 by drfish

[Guest drfish]

7/31/10 - Sat (garage)

ss.

Deadlift

w/u

5 x 460

3 x 520

4 x 580 @9-10 - and then right after...

1 x puke

RDL

10 x 225

had to take a knee after this, almost went for 2 x puke, so I knew I was done

Hoping for 5 x 580 @9 but considering how I felt, 4 is terrific. Not sure what's up with the puking. Just a crappy day, nothing a little summer's eve won't fix!

Edited July 31, 2010 by drfish

[Guest drfish]

8/2/10 - Mon

Close Grip Bench

w/u 45, 135, 175

3 x 205

3 x 235

9 x 265 @9-10 - getting close to pr range

Chest Supp Row

1 x 8 x 180

3 x 8 x 225

Incline Dumbell Bench

10 deg, neutral grip

5 x 10 x 80

had to reduce the incline to keep shoulders happy

Dumbell Curl Negatives

stretching movement

3 x 10 x 30

Dip Shrugs

10 holds

Stretch

[Guest drfish]

8/3/10 - Tue

ART session 3

He worked on the following in this order:

Anterior shoulder capsule

Pec minor

Pec major

Coracobrachialis

Subclavius

A little bit about his strategy. Based on my current situation, he will work on the top 5 suspected muscles/tendons/tissue. So it is a little bit of trial and error, which is to be expected with this type of treatment I would think. With such a complicated joint, I think it's not realistic to know exactly what the problem is without MRIs, ultrasounds, or surgery.

Anywho, my shoulder was pretty sore a day later, so I wasn't very optimistic. When I got the gym I did my normal shoulder series warmup. And when I stretched my arms behind my back, I was expecting quite a bit of pain as usual, but there was definitely less. Nice surprise. Hopefully I'm truly making progress as a result of the ART.

Getting the anterior shoulder capsule is pretty difficult on a muscular person he claims. He is pushing his thumb in so hard he uses his other hand to stablize it, and I can feel him shaking because he's pushing with all his might.

8/4/10 - Wed

Power Cleans

1 x 3 x 185

2 x 2 x 235

Front Squat

3 x 225

3 x 260

7 x 290 @9 - probably PRish for reps

RDL

5 x 10 x 275

Ab Wheel

3 x 8

Stretch

BW is 263, but is probably a couple pounds low because of really messed up sleeping/eating/stress. Still I'm feeling pretty good in the gym while losing weight.

[Guest drfish]

8/6/10 - Fri

ss.

Strict Press

5 x 145

3 x 165

6 x 180 @ 10

Dips / Pullups

3 x 12 / 4 x 8

2 x 15

Stretch

8/7/10 - Sat

ss.

Speed Farmers

2 x 180 x 80'

2 x 220 x 80'

30s hold at the end of the last run

Tire Flip

singles x 750

5 x 750

5 x 750 round robin style

Using my patented 7 step tire flipping technique I can guarantee the most energy wasted per rep!

Stretch

[Guest drfish]

8/9/10 - Mon

Deload

Deadlift

5 x 225

5 x 295

5 x 365

Deficit Sumo SLDL

2 x 8 x 225 - no deficit

4 x 8 x 225

[Guest drfish]

8/11/10 - Wed

ss.

Close Grip Bench

w/u

5 x 220

3 x 250

9 x 280 @10 - my glutes cheated on the last one

decent, approaching my old normal grip bench PRs

Dumbell Bench / Chest Supp Row

3 x 10 x 85 / 4 x 8 x 225

2 x 10 x 85 - 10d inclie

Face Pulls

Strict Cable Row

Ts and Ws

Stretch

[Guest drfish]

8/12/10 - Thu

ART session 4

Worked the following in this order:

Subscapularis

Pec Minor

Coracobrachialis

Teres Minor

Infraspinatus

Still only working the right shoulder. My muscles were pretty tight from benching the night before. When he worked my pec minor it felt roughly like he tore through the skin and muscle with his hand.

Last week after the ART my shoulder was feeling pretty good judging my how my normal shoulder series warmup goes. Then early this week it wasn't as good. I think it was from flipping the tire though last Sat. That seems to be rough on my biceps tendons even high up into my shoulder. But after the ART session (1 day later actually) my shoulder series felt a lot better.

8/13/10 - Fri

ss.

Front Squat

w/u

5 x 240

3 x 275

7 x 305 - ugly, but good

18" Deadlift

315, 405, 495 (DO)

2 x 585

2 x 655

1 x 675

Deficit SLDL

standing on 1 normal plate

3 x 8 x 315

One Hand DL

2 x 1 x 225

Ab Wheel 2 x 10

Cable Ab Pulldown 2 x 8

Stretch

[carusom1]

8/12/10 - Thu

8/13/10 - Fri

ss.

Front Squat

w/u

5 x 240

3 x 275

7 x 305 - ugly, but good

18" Deadlift

315, 405, 495 (DO)

2 x 585

2 x 655

1 x 675

Dude, very nice!

[Guest drfish]

Thanks Mike!

I hope that I have more in the tank on the 18" deads. That's not a lot more than my standard dead. And having them so close seems wrong to me.

8/18/10 - Wed

missed my deload strict press workout on Mon, sucky, on the bright side I came into today with the opposite of a not so fresh feeling

ss.

Deadlift

w/u plate, quarter

5 x 405 - DO

5 x 470 - DO. maybe a DO rep pr, only had to regrip once, good grip day I guess

9 x 530 @ 9 - alt grip, belt, socks.

1 x 505 - DO. grip felt good so went for a PR. LIGHTWEIGHT! lol

my alt grip set was fugly. first 4 reps I think the bar looked about 4 inches away from my knees as it passed. way too siff legged. then after my right lower erector got super tight and crampy. guess I need to work on my alt gripping skils, I want to do more alt, but not at the expense of my back.

Deficit SLDL

on 45lb bumper

3 x 5 x 365 - DO

Cable Pull Thru

4 sets

Cable Ab Pulldown

3 sets

Stretch

Felt good today.

BW 264

Edited August 19, 2010 by drfish

[easyWeight]

Some very nice PRs lately dude

[Guest drfish]

Thanks, I'm pretty happy that I'm doing it while dropping a few lbs too.

8/20/10 - Fri

Deload

ss.

Close Grip Bench

2 x 8 x 135

1 x 8 x 185

Dips / DB Rev Fly

3 x 5 / 3 x 15 x 25

Pullups

4 x 5

Strict Cable Row

3 x 12 x light

Edited August 21, 2010 by drfish

[Guest drfish]

8/23/10 - Mon

ss.

Strict Press

5 x 135

5 x 150

8 x 170 @9.5

Dead Hang Pullups / Dips

4 x 8 / 4 x 15

One Arm Cable Row / Cable Face Pulls

2 x 8 / 2 x 15

Stretch

Was scheduled to do a front squat deload, but I've already deloaded deads, strict press, bench in the last 2 weeks so I skipped the front squat deload and went to my next workout.

BW 261.x

[Guest drfish]

8/25/10 - Wed

Deadlift

3 x 435

3 x 500 - 2 reps DO

7 x 560 @9 - belt, straps, socks. no hitch.

RDL

1 x 6 x 315

2 x 6 x 365 - DO

1 x 6 x 405

olympic style, being more strict on form

Barbell Hip Thrusts

8 x 135

8 x 225

I find it best to take the barbell out to dinner and talk sweetly to it before doing this. Make sure to call a day later too.

Cable Abs

8 x 130

8 x 140

8 x 150

Stretch

Edited August 26, 2010 by drfish

[BigBison]

7 x 560 @9 - belt, straps, socks. no hitch.

Holy balls! Way to destroy your "3" week and be on a diet!