strongman1 Posted January 22, 2013 Author Share Posted January 22, 2013 1/21/13 - mon Bench - wk6 3 x 315 2 x 330 1 x 345 1 x 355 4 x 305 5 x 305 Rev Row - rings 4 x 10 x bw Barbell Strict Press 10 x 165 Cable Face Pull 20 x 90 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 24, 2013 Author Share Posted January 24, 2013 1/23/13 - wed Jeff Jett Deadlift 2 x 455 1 x 495 2 x 555 8 x 500 Ab Wheel 20, 15 Rev Hyper 10 x 90 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 24, 2013 Share Posted January 24, 2013 Getting hot & heavy on the Jeff Jett deadlift! Nice Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 29, 2013 Author Share Posted January 29, 2013 1/26/13 - sat Squat high bar, narrow stance 3 x 365 2 x 405 3 x 365 Testing to see if high bar would help my back. Not really. Plus I hate high bar. Rope Pullups 6, 7 SS Bar Lunges Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 29, 2013 Author Share Posted January 29, 2013 1/28/13 - mon Bench - wk 6 4 x 240 3 x 275 2 x 300 right pec stinger came back. not sure what a stinger is. something is happening though. good news is I can switch to slingshot and it seems to be ok (add slingshot) 2 x 330 1 x 365 1 x 405 6 x 350 JDef Circuit Ring Pushup 3 x 10 Ring Inverted Row 3 x 10 Strict Press 6 x 155 3 x 155 3 x 135 Cable Face Pull 3 x 10 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 31, 2013 Author Share Posted January 31, 2013 1/29/13 - tue Standing Band Ab Rotation 5 x 20 1/30/13 - wed Jeff Jett Deadlift 4 x 545 405 - some normal deadlifting Barbell Russian Twist 3 x 20 Ab Wheel 3 x 15 Side Bend 3 x 10 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 31, 2013 Share Posted January 31, 2013 1/28/13 - monBench - wk 6 4 x 240 3 x 275 2 x 300 right pec stinger came back. not sure what a stinger is. something is happening though. good news is I can switch to slingshot and it seems to be ok (add slingshot) 2 x 330 1 x 365 1 x 405 6 x 350 JDef Circuit Ring Pushup 3 x 10 Ring Inverted Row 3 x 10 Strict Press 6 x 155 3 x 155 3 x 135 Cable Face Pull 3 x 10 Nice Benchin! 405 w/o slingshot will come soon. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 31, 2013 Author Share Posted January 31, 2013 Thanks Mike! I hope so. So I went to see a doctor who specializes in the spine yesterday. He said my sacrum is out of place. So if you we're looking from the back, the left side of my sacrum is pushed forward. Also my right hip bone, the ilium I suppose, is tilted forward a bit. The good news is that he's just recommending some corrective exercises. He thinks I could correct an imbalance and it would go back into place. The main thing he recommended is ab work, but rotating stuff. His example was to use a cable machine and do rotations. Also add in more side bend type of work, and finally just do more normal ab stuff. He said to hold off on squatting for now, and no cleans either. Deadlifting he wasn't worried about. I got a bunch of x-rays so he can check it our further. I'll go back in a month. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 6, 2013 Author Share Posted February 6, 2013 2/2/13 - sat deload, of sorts Pulldowns / Standing Ab Rotations / Jump Rope - circuit 3 x 8 x 230 / 3 x 15 x bands / 3 x 100 Side Bends up to 8 x 130 Shrugs 8 x 675 40 x 495 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 6, 2013 Author Share Posted February 6, 2013 2/5/13 - tues Bench w/ slingshot 2 x 315 9 x 325 2 x 375 - trying something different. a heavy sub-max set after my hardest work set. Side Bends 1 x 10 x 45 2 x 10 x 100 Standing Ab Rotation 2 x 15 x band Band Pull Aparts 3 x 20 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 8, 2013 Author Share Posted February 8, 2013 2/7/13 - thurs Jeff Jet Deadlift 2 x 495 1 x 535 1 x 565 Standing Ab Rotation 1 x 10 1 x 10 - green band 2 x 15 Ab Wheel 2 x 10 Side Bend 2 x 10 x 100 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 8, 2013 Share Posted February 8, 2013 Has the ab rotation been helping? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 9, 2013 Author Share Posted February 9, 2013 Has the ab rotation been helping? Yes, even in this short time I've noticed an improvement. In the mornings it's not brutal to bend over. Last deadlift session was the heaviest in a long time, wasn't painful. 2/19/13 - sat Pulldowns to 8 x 270 Glute Bridge to 10 x 255, w/ hold at top Ab Rotation 2 x 20 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 11, 2013 Share Posted February 11, 2013 Good news about the back. Keep up the heavy pulling! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 13, 2013 Author Share Posted February 13, 2013 Thanks Mike! I'm looking forward to some heavy stuff. 2/12/13 - mon Bench w/ slingshot 5 x 365 Strict Cable Row 3 x 8 x 180 Strict Press 8 x 185 - efs sleeves Ab Rotation / Side Bend / Band Pull Apart 3 x 15 / 3 x 12 x 100 / 3 x 20 shovel snow 30min Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2013 Share Posted February 13, 2013 I like that you logged the shoveling! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 14, 2013 Author Share Posted February 14, 2013 I'm not ashamed to log any ordinary activity, Matt. 2/13/13 - Wed Trap Bar Deadlift 2 x 490 2 x 530 1 x 580 2 x 580 - straps. after callous tear. Tried this new thing where you deadlift from the bottom up. Otherwise known as deadlifting. Felt pretty good. Trap Bar Shrugs 2 x 10 x 350 1 x 20 x 350 Rev Hyper 10 x 90 Ab Wheel 15 Ab Rotation 2 x 15 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 14, 2013 Share Posted February 14, 2013 All the way from the ground up? Sounds dangerous Quote Link to comment Share on other sites More sharing options...
boldt Posted February 16, 2013 Share Posted February 16, 2013 nice work man! its good to see the back pain going away Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 27, 2013 Author Share Posted February 27, 2013 It is dangerous Matt, I'd stay away from it If I were you! Partial ROM is always best, preferable 2-4". Thanks Boldt! 2/26/13 Coming off a long deload/vacation in the bahamas. Bench w/ slingshot 5 x 315 8 x 315 11 x 315 Cable Row 3 x 10 x light Ab Rotation 3 x 15 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 1, 2013 Author Share Posted March 1, 2013 2/28/13 - Thurs Deadlift warmup with doubles 2 x 525 alt grip, rehband strongman belt, chalk Ab Wheel / Ab Rotation / Side Bend 3 x 12 / 3 x 15 x purple / 3 x 8 x 130 The weight isn't great, but first time doing a standard deadlift with this weight in a long time. Plus alt grip, which I really haven't done for years because it was hard on my back. Tonight, not a problem, happy about that. More than happy actually. I'm amazed my back is feeling this good. Not 100%, but huge progress. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 1, 2013 Share Posted March 1, 2013 2/28/13 - Thurs Deadlift warmup with doubles 2 x 525 alt grip, rehband strongman belt, chalk Ab Wheel / Ab Rotation / Side Bend 3 x 12 / 3 x 15 x purple / 3 x 8 x 130 The weight isn't great, but first time doing a standard deadlift with this weight in a long time. Plus alt grip, which I really haven't done for years because it was hard on my back. Tonight, not a problem, happy about that. More than happy actually. I'm amazed my back is feeling this good. Not 100%, but huge progress. You're glutes are gonna fill out so fast! Nice job man Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 3, 2013 Author Share Posted March 3, 2013 (edited) I thought I was supposed to focus solely on calves, neck, forearms, the only the part of the bicep that shows when wearing a t-shirt and board shorts; for the new physique+tshirt division? 3/2/13 - Sat Lat Pulldown / Single Leg Rev Hyper 3 x 8 x 250 / 3 x 8 x 50 Ab Rotation / Band Pull Apart 3 x 10 x purple / 3 x 15 Shrugs / Grippers 10 x 495 12 x 585 / various GHR / Sledgehammer 3 x 8 x BW / 4 sets each way Edited March 3, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 5, 2013 Author Share Posted March 5, 2013 oh no, I forgot to log my curls last workout, how irresponsible. 3/4/13 - mon Bench w/ slingshot 2 x 315 7 x 345 10 x 295 - paused 12 x 295 - spoojo Ultra Strict Cable Rows 3 x 8 x 180 Ab Rotation 2 x 20 x black mini Cable Face Pulls 2 x 20 x 90 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2013 Share Posted March 5, 2013 That's like forgetting to log squats or deadlifts! Tsk tsk.... Don't forget to log the new thumb technique as grip work next time you pick up a date at the OB, as per our discussion tonight!! Quote Link to comment Share on other sites More sharing options...
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