strongman1 Posted July 29, 2013 Author Share Posted July 29, 2013 7/27/13 - sat Loading sandbag warmups keg 1 x 2 x 360 Conan's Wheel 1 rev x 10 plates On Friday I noticed something felt funny in my back. After this workout and today (Sunday) my back is really sore. Hard to do anything. I felt it first in the Ab Rotation, but now I think maybe it was the way I've been doing GHR. The last time I screwed up my back in December was a day I did pullups w/ the weight belt and then GHR. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 4, 2013 Author Share Posted August 4, 2013 7/31/13 - wed MM - 15 min TKE 3 x 15 x green band Ab Rotations 3 x 15 x lightest band Lat PD light scap stuff Lat Stretch A rehab day. Back/sacrum is still very sore. Good news is the TKEs have really been helping my right knee. Knee has been bothering me with OH press, lunging, squatting. Just doing TKEs twice and my knee is almost pain free. 8/3/13 - sat MM - 20 min This is a good lower body warmup, but not quite enough upper body. One realization is that my tight adductors probably cause my biggest mobility problem right now. Pullups 3 x 7 - all dead hang and strict. Prowler Push 2 x 80 x 180 2 x 60 x 320 2 x 40 x 410 - PR, but using climbing shoes, first time while pushing 1 x 3' x 500 - yep, 3 feet DB Curls 2 x 8 x 50 TEE - terminal elbow extension 3 x 10 x band This might be a made up exercise, but the movement helps my knee so figured it's worth a try on the elbows. Grippers & One Arm Hang a little Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 6, 2013 Author Share Posted August 6, 2013 8/5/13 - Mon MM Axle 1 clean lots of warmup sets 6 x 220 5 x 240 10 x 200 TKE / TEE 3 x 15 / 3 x 15 Band Pull Aparts Back/sacrum is feeling a lot better. I'm surprised how it can go from good to horrible to good in a short amount of time. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 13, 2013 Author Share Posted August 13, 2013 8/7/13 - wed Sumo Deadlift texas bar 1 x 505 - DO. 5 x 505 - straps Asst work. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 13, 2013 Author Share Posted August 13, 2013 8/10/13 - sat a "helper" at Winkler bunch of loading and moving stuff 8/12/13 - Mon Axle 1 clean 5 x 245 10 x 205 Dead Hang Pullups 2 x 8 Ab Rotation 2 x 15 x light band Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 15, 2013 Author Share Posted August 15, 2013 8/14/13 - wed MM Car Deadlift 12" pick w/u 3 x 495 3 x 585 2 x 675 7 x 675 - straps on rep 8, just before lockout, felt a pop in my chest/clavicle area on the right side. Kinda feels like where the pec major connects to the clavicle. Mostly a dull pain now. 675 was plate weight including weight of the apparatus. I'm estimating the in hand weight at 585-600. DB Row 8 x 115 6 x 165 10 x 185 - last 7 w/ straps Ab Rotation 1 x 12 x 2 light bands Plate Pinch 8 x 2 quarters Using the car deadlift we got from Brent, fun! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 15, 2013 Share Posted August 15, 2013 8/14/13 - wed MM Car Deadlift 12" pick w/u 3 x 495 3 x 585 2 x 675 7 x 675 - straps on rep 8, just before lockout, felt a pop in my chest/clavicle area on the right side. Kinda feels like where the pec major connects to the clavicle. Mostly a dull pain now. 675 was plate weight including weight of the apparatus. I'm estimating the in hand weight at 585-600. DB Row 8 x 115 6 x 165 10 x 185 - last 7 w/ straps Ab Rotation 1 x 12 x 2 light bands Plate Pinch 8 x 2 quarters Using the car deadlift we got from Brent, fun! This is not an uncommon injury from deadlift -- I've seen this few times. Make sure and give time to heal and it should be okay in the long run. Once the scar tissue settles maybe get a massage to get any adhesions worked out. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 18, 2013 Author Share Posted August 18, 2013 (edited) Thanks for the info Mike. I had never heard of that before. Last day or so I notice the pain more in my upper trap and neck. On the rep where I felt the pop, I could feel that my shoulders were really rounded over down and forward, which would probably mean my upper trap was very stretched. The upper trap connects to the top of the clavicle, and the pec connects to the bottom, so feeling it in both the upper pec and trap probably makes sense. 8/17/13 - sat Frame Carry 2 x 40' x 280 2 x 40' x 380 stopped here, felt some pain in my trap. nothing super terrible, I just didn't want to push it. Sandbag Carry 1 x 140' x 250 - 1 turn Asymmetrical Frame Carry 2 x 140' x 190 Squat 5 x 3 x 315 - trying different stances, grips, bar placement workout 2 Dead Hang Pullups 3 x 8 Cable Face Pull / Band Pull Apart 2 x 15 x 110 / 2 x 15 x black Ab Rotation 2 x 20 TKE / TEE 2 x 15 / 2 x 10 Spent about 10.5 hours in the garage. 7.5 were spent re-arranging, cleaning, etc. garage looks really good now, probably best it's ever looked. Cut the plywood front off the stone platform and have tons of storage in there now. Edited August 18, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 23, 2013 Author Share Posted August 23, 2013 8/20/13 - Tues MM Axle stopped at warmups. with 110 the clean was fine, but getting it racked really hurt my trap. decided to switch to bench. Bench w/SS 5 x 345 10 x 295 - paused, about an inch off chest Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 23, 2013 Author Share Posted August 23, 2013 (edited) 8/22/13 - Thurs Car Deadlift 15" pick no belt 3 x 405 - about 380 in hand 1 x 495 being very careful and seeing how my right trap would feel. If I kept my shoulders back it was ok. at 495 it hurt a bit though so I stopped. Squat 15" box 3 x 455 DB Row 10 x 200 - straps Ab Rotation 2 x 20 x red medium Ab Wheel 2 x 15 Band Pull Aparts I'm heading to San Francisco for a week so I plan to rest the trap. I have been anyway, but even more. Edited August 23, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted August 26, 2013 Author Share Posted August 26, 2013 8/25/13 - Sun. 24 hour fitness in san francisco. MM Bench 2 x 305 3 x 275 3 x 255 14 x 225 Strict Cable Row 3 x 8 x 240 DB Bench 3 x 6 x 110 Rear Delt / Row - some machine 3 x 8 / 3 x 8 Cable Face Pull 3 x 15 x 80 DB Rev Fly 2 x 8 x 20 1 x fail x 20 DB Rev Fly / DB Curls 3 x 8 x 35 / 4 x 8 x 35 Side Ab Bridge 30s Cable Ab Rotation 2 x 10 I've lost about 15 lbs, and at the point where some workouts get frustrating. Going to lose a little more BW, then level off and hopefully make up some ground. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 2, 2013 Author Share Posted September 2, 2013 (edited) 9/2/13 - mon Bench w/ss 6 x 335 Cable Row - strict / Band Pull Apart - no rest 3 x 8 x 230 / 3 x 20 x black mini Keg Press 160 x 10 singles fun Sled Arm over Arm 1 x 50 x 60' 1 x 140 x 60' Pushups / DB Curls 1 x 10 x BW + black mini / 10 x 40 2 x 10 x BW + black mini / 10 x 50 Ab Rotation 2 x 15 The clavicle / trap / neck / pec thing is a little better. Still couldn't rack the axle today w/o pain though. Edited September 2, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2013 Share Posted September 3, 2013 8/25/13 - Sun. 24 hour fitness in san francisco. MM Bench 2 x 305 3 x 275 3 x 255 14 x 225 Strict Cable Row 3 x 8 x 240 DB Bench 3 x 6 x 110 Rear Delt / Row - some machine 3 x 8 / 3 x 8 Cable Face Pull 3 x 15 x 80 DB Rev Fly 2 x 8 x 20 1 x fail x 20 DB Rev Fly / DB Curls 3 x 8 x 35 / 4 x 8 x 35 Side Ab Bridge 30s Cable Ab Rotation 2 x 10 I've lost about 15 lbs, and at the point where some workouts get frustrating. Going to lose a little more BW, then level off and hopefully make up some ground. I just saw this last bit! What kind of diet are you following? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 5, 2013 Author Share Posted September 5, 2013 Matt, on non-training days I try not to have many carbs until dinner time, so less than 50. I'll eat some carbs around dinner but trying for vegetables mostly. On training days I'll have more carbs, you know, the sophisticated pre wo you see me eating (skittles, sweetarts, laffy taffy) and some frozen fruit and oatmeal in a shake for pwo. Trying for mostly lean meats and healthy fats. Pretty basic I suppose. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 5, 2013 Author Share Posted September 5, 2013 9/4/13 - Wed Squat w/ box 15" box 5 x 455 - knee wraps Sandbag / Keg / Prowler Medley 40' x 200 / 40' x 230 / 40' x 290 Pullups / Ab Wheel / Band Pull Aparts 2 x 6 / 2 x 10 / 2 x 25 x black mini Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 8, 2013 Author Share Posted September 8, 2013 9/7/13 - sat MM Deadlift 4 x 4 x 315 1 x 4 x 365 1 x 8 x 365 Speed Farmers 2 x 80' x 180 Stones 5 x 230 315, 340 series 230, 280, 315, 340, 365 - 62-42". ~53 seconds. had to load the 230 twice. Pullups / Ab Rotation 1 x 10 / 1 x 20 x red mini 1 x 8 / 1 x 20 x black mini DB Curls / Side Ab Bridge 6 x 65 / 1 x 30s 8 x 50 / 1 x 30s fail x 25 DL, farmers, and stones were ok on the trap/clavicle, still healing but ok at these weights. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 10, 2013 Author Share Posted September 10, 2013 9/9/13 - mon Axle 1 clean 1 x 250 2 x 250 6 x 210 Cable Row / Band Pull Apart 1 x 8 x 230 2 x 8 x 250 / 2 x 25 x black mini Banded Pushups / Ab Rotation 2 x 10 x red / 2 x 15 x black mini Axle was ugly, but I could actually rack it with barely any trap pain, so that has improved a lot. Holding the axle at the top was hard, I think I lost a bit of shoulder mobility, will work on that. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 21, 2013 Author Share Posted September 21, 2013 (edited) 9/11/13 - wed Box Squat 15" box 5 x 465 - knee wraps Row Ab Wheel 9/16/13 - Mon Axle 4 x 250 8 x 215 Cable Row / Band Pull Apart Banded Pushups / Ab Rotation Curls Edited September 21, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 23, 2013 Share Posted September 23, 2013 Nice Squatting Kelly! I don't think I've seen you wear wraps before have I? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 23, 2013 Author Share Posted September 23, 2013 Probably not, I haven't worn them in a long time. They seem to save some wear and tear on my knees, and i'm a closet gear whore. Keep that a secret though. 9/21/13 - Sat Speed Deadlift 1 x 2 x 405 2 x 2 x 455 7 x 3 x 405 Stones - Carry and Load 54" bar. about 12' carry. singles 230, 265, 310 (miss), 345 - PR to that height, and with a carry too series 230, 265, 310 on all of these I was able to pick and "chest" it, carry it, and get it over the bar without stopping to bring it back down to my lap Curls / Grippers 8 x 40 / trainer 8 x 50 / coc #1 5 x 65 / coc #1.5 Side Bends 2 x 5 x 135 Strict Shrugs 15 x 315 20 x 315 Ab Rotation 1 x 15 x red Quote Link to comment Share on other sites More sharing options...
MattM Posted September 24, 2013 Share Posted September 24, 2013 (edited) I won't tell a soul also that is awesome how you and James just manhandle those stones! Edited September 24, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 24, 2013 Author Share Posted September 24, 2013 9/23/13 - mon Axle 2 x 240 1 x 240 1 x 260 Strict Axle 5 x 130 5 x 150 3 x 170 +1 not strict Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 29, 2013 Author Share Posted September 29, 2013 9/25/13 - Wed Deadlift 8 x 455 - touch and go Ab Rotation 3 x 15 Band Pull Apart 2 x 20 I can tell my traps are weaker due to resting them. Feels like my right trap is mostly healed, but I still feel it in my neck. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 29, 2013 Author Share Posted September 29, 2013 (edited) 9/28/13 - Sat Box Squat 15" box 3 x 495 - knees wrapped. Feeling really good, think I could've done at least 1 more. 3 was the goal. Keg Carry 2 x 40 x 160 2 x 40 x 230 bothering my back a bit Prowler Push 80' x 270 Wheelbarrow 80' x 495 Had to leave early. This took 3 hours though Edited September 29, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 30, 2013 Author Share Posted September 30, 2013 9/29/13 - sun Very quick session. Moeller warmup Prowler 160' x 90 80' x 180 100' x 180 140' x 180 - 1 turn Ab Rotation 3 x 15 x red band Band Pull Aparts / DB Curls 2 x 20 / 2 x 8 x 50 Quote Link to comment Share on other sites More sharing options...
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