strongman1 Posted September 15, 2014 Author Share Posted September 15, 2014 9/14/14 - sun Conditioning Prowler Sandbag medley prowler 80' x 180, sandbag 80' x 115 prowler 80' x 180, sandbag 160' x 115, prowler 80' x 180 Brachialis rehab Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 18, 2014 Author Share Posted September 18, 2014 9/15/14 - mon ART bicep, brachialis, pec minors 9/16/14 - Tues Sumo Deadlift 10 x 495 - straps, belt. more in the tank. Ab Rotation Ab Wheel 1 x 10 Back was feeling questionable, but somehow sumo deads made it feel better. That never happens to me, I like it! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 20, 2014 Author Share Posted September 20, 2014 9/18/14 - Thurs Slingshot Bench 11 x 345 Close Grip Bench 5 x 315 - have to lay off this, pecs still not ready Pullups 1 x 8 DB Row 10 x 165 6 x 185 - straps Ab Wheel 2 x 15 Ab Rotation 2 x 15 DB Curls 5 x 30 5 x 40 5 x 50 trying to rebab, 5010 tempo, full extension Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 20, 2014 Author Share Posted September 20, 2014 Also Strict Barbell Press 8 x 135 8 x 155 testing to see if the bicep is improving. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 21, 2014 Author Share Posted September 21, 2014 (edited) 9/20/14 - Sat Power Clean & Jerk 2 x 3 x 185 - using the fancy bar. need to do these regularly Speed Sumo Deadlift 315 couple sets GHR 4 x 8 x bw Ab Rotation 3 x 15 Cable Ab Pulldown 8 x 90 8 x 140 10 x 160 going to lay off squats for a couple weeks, knees should be better then Edited September 21, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted September 28, 2014 Author Share Posted September 28, 2014 9/22/14 - mon Sumo Deadlift only up to 415, back was acting up some other stuff, don't remember now I think I tweaked my back with the GHR again, no more GHR 9/25/14 - Thurs Slingshot Bench 6 x 375 Strict Press 3 x 155 Dead Hang Pullups 5 x BW DB Rev Fly / DB Curls 20 x 25 / 5 x 25 15 x 35 / 5 x 35 10 x 50 / 5 x 50 15 x 25 / 5 x 25 curls were 4010 tempo Ab Rotation 9/27/14 - Sat Power Cleans up to 3 x 185 SLDL 3 x 8 x 235 Medley keg 80', sandbag 80' overhead stuff - keg 80', sandbag 80', med ball 80' Ab Rotation Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 1, 2014 Author Share Posted October 1, 2014 9/30/14 - Tues Sumo Deadlift 1 x 495 - DO, belt 10 x 505 - straps, belt - video - better today, i think t-spine looked better. need to keep my neck neutral / chin tucked. doesn't look like I lock it out, but I thought I was. lockout is easy. SLDL 2 x 10 x 225 - 4010 tempo Ab Rotation Cable Ab Pulldown 2 x 8 x 90 DB Curls / DB Rev Fly 5 x 30 / 8 x 30 5 x 50 / 8 x 50 curls 4010 tempo Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 1, 2014 Share Posted October 1, 2014 Your back looks like it's in a pretty good position. Don't worry too much about the lockout, it's there. That was pretty big set, stop and go. Do you feel like you're protecting your back more with the stabilzation? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 3, 2014 Author Share Posted October 3, 2014 Thanks Mike! Yea, my back isn't in great shape right now, so I'm doing everything I can to find a deadlift setup that isn't as painful. There's a list of things I need to do... top-down setup, glutes tight, rib cage down, abs on, obliques pushed out hard, lats on, then finally bend over keeping that position, grip bar, push out abs harder, knees out, neck back, chin down, lats on hard as possible, push legs down. That's my current setup, so Yes, if I do all those my back feels protected. 10/2/14 - Thurs Slingshot Bench 3 x 345 3 x 365 4 x 385 Strict Press / Strict Cable Row 4 x 135 / 8 x 90 4 x 155 / 8 x 180 2 x 185 / 8 x 230 press isn't great, but slowly working on the left shoulder, right bicep Ab Rotation / Ab Cable Pulldown 2 sets DB Curls 1 light set Lowering carbs a bit even on training days, bw is dropping which is good, energy down a bit I think. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 14, 2014 Author Share Posted October 14, 2014 10/7/14 - Tues Sumo Deadlift to 455 10/9/14 - Thurs Bench shoulder rehab setup 8 x 225 10 x 225 normal 20 x 225 Ab Rotation some other stuff 10/11/14 - Sat another session focused on rehabing some stuff. somehow my back is in rough shape since nationals. Yes, WATCHING nationals beat up my back, lol. my bed may a part of this, back to the couch. Lat Pulldown & Pullups SLDL 2 x 8 x 225 - slow eccentric - stretchy Ab Rotation 4 x 20 Ab Wheel 2 x 20 DB Curls slow eccentric - rehaby DB Rev Fly Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 14, 2014 Author Share Posted October 14, 2014 10/13/2014 - Mon Barbell Press 95, 145, 170, 200 4 x 225 3 x 250 the eccentric was done slowly with all reps Bench -rehab setup 8 x 185 8 x 225 close grip 6 x 275 Strict Cable Row 1 x 8 x 180 2 x 8 x 230 Ab Rotation 2 x 20 IMPROMTU 1 ARM CIRCUS DB CLEAN COMPETITION Circus DB replica - clean with 1 hand 135 L 135 R 135 R, then press - video Garhammer Raise 2 x 8 Band Pull Apart 2 x 20 JDef and Moeller were gettin crazy with the grip stuff, had to jump in with the DB clean! Fun stuff! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 14, 2014 Share Posted October 14, 2014 I came for the gripwork, but stayed for the thick bicep/joint pump from cleaning the DB Quote Link to comment Share on other sites More sharing options...
carusom1 Posted October 14, 2014 Share Posted October 14, 2014 Cleaning Kelly's light weight replica. You two... Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 16, 2014 Author Share Posted October 16, 2014 Cleaning Kelly's light weight replica. You two... Us 3 actually... JDef started that madness. And that's not our DB, it's Adamski's, lol. Hey wait a second, what do you mean "light"... oh I get it, this is your subtle way of telling me to stop being a vag... well I agree! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 16, 2014 Author Share Posted October 16, 2014 10/15/14 - Wed Keg Toss empty keg 1, 3, 3 Sumo Deadlift cluster 495 x 2 x 2 x 4 - 40s rest - video DB Row 6 x 165 - bareback 12 x 165 - straps Ab Rotation 3 sets Ab Wheel 1 x 20 my back seems to have improved just by sleeping on my couch instead of bed 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 18, 2014 Share Posted October 18, 2014 Rowing bareback, and then right back on to the couch! You'd do well in the hardcore internet genre Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 22, 2014 Author Share Posted October 22, 2014 So filthy Matt! 10/19/14 - Sun Squat 5 x 415 - knee wraps, belt using the fancy new Texas Squat Bar. Center knurling is nice. Dead Hang Pullups 10 7 8 Ab Rotation Plank bw x 60s bw+55 x 45s DB Rev Fly DB Curls I think I did so much box squatting a while ago that I can't figure out how to squat normally anymore. My knees are feeling better since I tweaked them, but still using wraps for a while to save some wear and tear. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 22, 2014 Author Share Posted October 22, 2014 10/21/14 - Tues at a pretty softcore gym in Vegas Bench 1 x 9 x 315 - medium grip 2 x 8 x 225 - close/medium grip - paused bar was so slick my forearms were pumped from squeezing it. squeezing that hard is probably helpful though. Dead Hang Pullups all neutral, 3 different widths 3 x 8 x bw Cable Ab Rotation 3 x 15 DB Rev Fly 3 x 15 x 20 DB Curls 8 x 30 5 x 40 Bench felt pretty good. I think the lowered intensity lately, combined with some of Eric's rehab recommendations, is starting to help. Pecs, shoulders, and elbows felt better. T spine mobility, serratus anterior activation, and the bench form stuff from Eric. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 30, 2014 Author Share Posted October 30, 2014 10/25/14 - Sat Barn Powerlifting in Altona Wasn't going to do this, but 2 days prior I changed my mind. Not a sanctioned meet or any rules really, just some guys lifting. Squat 1 x 475 - knee wraps. easy, but didn't go higher as I'm still tentative w/ my lower back. Bench 1 x 395 - not a PR, but still happy considering I was still sore from bench on Tuesday. big low back cramp. Sumo Deadlift 1 x 545 - way tougher than it should've been. even 315 felt horribly heavy. Log 1 x 240 - pretty sad weight. back was done at this point. Despite my back feeling horrible when I was done, it felt just fine 1-2 days later. Really happy with that. 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted October 30, 2014 Author Share Posted October 30, 2014 (edited) 10/27/14 - Mon some recovery stuff normal w/u jump rope 300 ab rotation db swings stretch 10/29/14 - Wed Front Squat 5 x 195 5 x 235 3 x 285 6 x 325 - strongman knee sleeves, belt - video SLDL 135 Pallof Press 1 x 15 x black 1 x 10 x red Ab Wheel 1 x 20 Plank 60s Edited October 30, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted November 27, 2014 Author Share Posted November 27, 2014 Back to logging. A few highlights: Been focusing on a real push press with a barbell. Working on some bar path issues. Axle still kills my bicep. 3 x 255 1 x 265 Rehab Bench up to 225 or so, special setup Eric showed be. Seems to help shoulders, pecs. Slingshot Bench 3 x 10 x 340 A whole bunch of hip stretching, smr, activation stuff. I dropped a few stretches for a week or so, IT bands flared up like crazy, working on that. Upper back mobility. Another one from Eric that is working. I've been able to squat with my hands inside the rack/hooks. Still tough, but manageable. Started Coan DL week 1 - 420 +bands~90. acc 225, 175, 200, 105 week 2 - 455 +bands~90. acc 225, 175, 200, 105 11/26/14 - Wed Coan wk 3 Band Deadlift ~90 in bands 1 x 2 x 475 6 x 3 x 390 all alt grip, which I haven't been able to do in a very long time. Eric's advice is working. SLDL - 3 x 8 x 235 Axle Row - 3 x 8 x 195 Lat Pulldown - supinated - 3 x 8 x 220 Arch Back GM - 1 x 8 x 105, 2 x 8 x 155 - more of a slow stretch, back is slowly allowing more weight Ab Wheel 2 x 15 Pallof Press / Ab Rotation 2 x 10 / 2 x 10 DB Curls slow eccentric, full extension 25 40 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 28, 2014 Share Posted November 28, 2014 Do you love Eric? Good to see you back. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 8, 2014 Author Share Posted December 8, 2014 Do you love Eric? Good to see you back. The answer to that question is yes. Good to see you back too. 11/29/14 - Sat Power Cleans Squat to 325, but having issues Keg over Bar 54" 5 x 230 5 x 250 Ab 12/3/14 - Wed In vegas again, softcore gym. Deadlift forgot to bring bands, kept the bar weight as prescribed 1 x 2 x 505 - alt grip 5 x 3 x 425 no asst work, running out of time Bench 3 x 315 4 x 335 gym closes fairly early. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 8, 2014 Author Share Posted December 8, 2014 12/7/14 - Sun Barbell Hip Thrust 2 x 8 x 225 2 x 8 x 275 Pallof Press / Ab Rotation Rev Hyper 2 x 8 x 90 DB Swing 2 x 16 x 50 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 12, 2014 Author Share Posted December 12, 2014 12/9/14 - Tues Slingshot Bench 1 x 7 x 365 2 x 8 x 365 - volume pr - velocity power Strict Press 5 x 135 5 x 155 5 x 175 4 x 195 velocity power Quote Link to comment Share on other sites More sharing options...
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