strongman1 Posted March 7, 2013 Author Share Posted March 7, 2013 You're an innovator in grip training, Matt! 3/6/13 - wed Deadlift alt grip 1 x 495 1 x 545 - coming along, been a long time since I've done this 1 x 495 1 x 495 Glute Bridge back on bench, pause at top 8 x 165 10 x 215 10 x 265 Ab Rotation / Ab Wheel 2 x 15 x purple / 2 x 15 Back is still holding up through this deadlifting. Going to do coan phillipi with JDef starting next week. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 8, 2013 Share Posted March 8, 2013 Kelly- Can you explain what you've done to improve your back health. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 12, 2013 Author Share Posted March 12, 2013 (edited) Dr Mike, So when I went to see the doc (see my post one page back in my log) he pretty much gave me 1 thing to do... rotational ab stuff. He asked if I had access to a rotating ab machine in a gym, I said no. Or a cable machine where you can put the handle about torso level, I said no, but I do have bands. He just showed me the movement and said do a bunch. Sets and reps, he said don't overthink it, just do a lot, don't try to set any records, do it slow and controlled, don't use momentum. This is the closest thing I can find . I don't use quite as much rom though at the beginning. I'll let my knees or feet twist a bit too, if it feels ok. I keep a narrow stance. Basically the doc said the rotations will help my obliques and piriformis pull the sacrum back into place. He said in general I should probably add in some side bends and standard ab work too. I started to notice an improvement in 1 week, more improvement in 2 weeks, from the rotations. The bad news is that the space b/w the L5-S1 is getting smaller, and I have osteoarthritus in the facet joints in the lumbar spine, "wear and tear" stuff. I have an appointment coming up to discuss everything. It appears this doc was spot on, I wish I would've went to him a long time ago. I heard about him about a year ago. He's a pretty cool guy too. He offered to put me in touch with a throwing coach at MSUM that competed in highland games. He had a website listing his best lifts. I remember a 550 bench or so. His site seems to be down now though. This guy has a similar sacrum issue as mine and offered to talk with me about it. Edited March 12, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 12, 2013 Author Share Posted March 12, 2013 3/11/13 back from another vacation, which was nice, but it's time to get back at it. Bench w/ ss 1 x 315 1 x 345 4 x 375 8 x 315 - paused 12 x 315 - spoojo felt good Ab rotations 2 x 20 x red DB Rev Fly 2 x 15 x 20 Cable Face Pull 1 x 15 x 100 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 12, 2013 Share Posted March 12, 2013 Nice job on the bench! Bahamas, another vacation, I hate you. Thanks for the explanation concerning exercises and your back. A good reminder to incorporate rotational ab work. Curious what they'll say about the degeneration? I've had facet syndrome for a long time -- who knows what kind of damage I keep doing . Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 15, 2013 Author Share Posted March 15, 2013 Thanks Mike! It's hard to believe that the last 2 years I was a few ab rotations from "fixing" my back. Almost seems too good to be true. I'll let you know what the doc says about the facet stuff. 3/14/13 - thurs Deadlift 8 x 455 belt, alt grip Ab Rotations Finished this quick before I succumbed to shitstomach. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 21, 2013 Author Share Posted March 21, 2013 3/16/13 - sat Pulldowns Pullups 8 5 5 working in some supinated stuff GHR situp / cable row / side bend / rev hyper 3 x 8 / 3 x 8 / 3 x 6 / 3 x 12 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 21, 2013 Author Share Posted March 21, 2013 woke up Sunday with neck pain, pretty painful to move at all. Went to chiro on mon and tue. Chiro called my condition torticollis. neck is doing better now, but still something isn't right. i'm going back to the spine doc soon. Didn't bench monday because of neck, and went fairly easy on deads today. 3/20/13 Deadlift to 1 x 455 Ab Rotation 3 x 20 Rev Fly 3 x 15 x 20 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2013 Share Posted March 21, 2013 I hope the neck gets better man Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 23, 2013 Author Share Posted March 23, 2013 3/23/13 - sat Bench w/ ss 10 x 335 10 x 305 - paused 7 x 305 - spoto Pulldowns 2 x 4 x 310 Ab Rotation 3 x 20 x purple Farmers Hold 15s x 310 Ab Wheel / Rev Fly 2 x 15 / 3 x 12 x 30 Sledgehammer 3 x 8 DB Curls 3 x 10 x 45 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 28, 2013 Author Share Posted March 28, 2013 3/27/13 - wed Deadlift 8 x 495 - belt, alt grip. right hand supinated, the harder way for me Ab Rotation 1 x 15 x purple 1 x 20 x red Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 3, 2013 Author Share Posted April 3, 2013 4/2/13 - Sat Pullups 3 x 8 x 280 GHR 3 x 8 x BW Farmer's Hold 25s x 340 A little of each: Ab Rotations Lunges Sledgehammer Light squats Glutes were surprisingly sore the next day from the light GHR, need to get more glute work. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 3, 2013 Author Share Posted April 3, 2013 4/1/13 - Mon Bench w/ SS 5 x 365 Log 7 x 190 just doing some easy reps. I haven't done log in a long time. Cable Face Pulls / DB Rev Fly 20 x 110 / 12 x 30 12 x 110 / 12 x 30 Ab Rotations Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 4, 2013 Author Share Posted April 4, 2013 4/3/13 - wed Coan wk1 Deadlift 2 x 420 8 x 3 x 330 Lat PD 2 x 6 x 210 GM 2 x 6 x 160 SLDL 2 x 6 x 225 Strict Row w/ swiss bar 2 x 6 x 120 Ab Rotation 3 x 20 Ab Wheel 1 x 15 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 20, 2013 Author Share Posted April 20, 2013 4/6/13 - sat Power Cleans 2 x 225 Squat 2 x 405 Ab Rotations GHR Pulldowns Didn't train during the week, trip to PHX/LA/Newport 4/13/13 - sat Power Cleans 2 x 2 x 225 Pulldowns GHRAb Rotations 4/15/13 - Mon Bench w/ SS 8 x 345 Log 11 x 180 - clean once 4/17/13 - Wed Deadlift - coan wk2 2 x 455 8 x 3 x 365 SLDL Row Pulldown GM Ab Rotations 4/20/13 - Sat Squat 5 x 435 Farmers - Prowler Drag medley 80' x 220 - 1 turn, 80' x 90 - 1 turn 120' x 220 - 1 turn, 160' x 180 - 1 turn, had to rest a the turn 100' x 220 Ab Rotations Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 27, 2013 Author Share Posted April 27, 2013 4/24/13 - wed Deadlift - coan wk 3 2 x 475 3 x 395 - stopped here. low back was having issues, spasm or cramp I think. better today (saturday). Ab Rotation 4 x 20 Ab Wheel 2 x 15 4/27/13 - sat Box Squat 15" box 7 x 455 Duck Walk / Prowler medley 40' x 240 / 40' x 200 60' x 240 / 60' x 200 2 x 40' x 240 / 40' x 200 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 30, 2013 Author Share Posted April 30, 2013 4/29/13 - mon Bench w/ ss 4 x 375 Log 10 x 190 - 1 clean Ab Rotation DB Rev Fly A little PWO food with the Gentleman for his birthday! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 5, 2013 Author Share Posted May 5, 2013 5/1/13 - wed Deadlift - wk4 1 x 2 x 505 5 x 3 x 420 SLDL 3 x 8 x 245 Row 3 x 8 x 185 Lat Pulldown 3 x 8 x 200 GMcambered bar 3 x 8 x 165 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 5, 2013 Author Share Posted May 5, 2013 (edited) 5/4/13 - Sat Box Squat 15" box 5 x 480 - probably 1 more in the tank Much better than I expected, haven't really squatted seriously for a long time. Duck Walk / Prowler medley 40' x 240 / 40' x 230 60' x 240 / 60' x 230 2 x 40' x 240 / 40' x 230 Edited May 5, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 8, 2013 Author Share Posted May 8, 2013 (edited) 5/8/13 - Tues Lifted at Gold's in Austin, TX. Bench 5 x 315 - ties my PR. Maybe could've got another, but didn't try w/o a decent spotter. First time going w/o the slingshot in about 3 months, due to pec stinger/strain/something. I didn't feel anything bad in my pec today, happy about that. DB Bench 3 x 150 - PR as I never attempted normal DBs this heavy. DB Row 3 x 8 x 100 DB Rev Fly 3 x 15 x 35 Cable Ab Rotations Did all this in 1 hour, which is fast.... for me. Edited May 8, 2013 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 8, 2013 Share Posted May 8, 2013 Nice work on the bench, and those are some heavy dumbbells!! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 9, 2013 Share Posted May 9, 2013 Good Pressing!! Glad the pec feels better. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 12, 2013 Author Share Posted May 12, 2013 Thanks Mike and Matt!! 5/11/13 - sat Box Squat 15" box 2 x 505 Farmers Hold 20s x 360 Ab Rotation 2 x 20 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 16, 2013 Author Share Posted May 16, 2013 5/13/13 - mon Bench 1 x 315 3 x 330 Log 10 x 200 - 2 cleans Cable Face Pull 5/15/13 - wed Deadlift - wk5 3 x 3 x 455 3 x 3 x 365 Power Shrug 3 x 5 x 355 Went to do the assistance, but my back was done. Ab Rotation Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 24, 2013 Author Share Posted May 24, 2013 5/18/13 - Sat 5/20/13 - Mon Bench w/ SS 7 x 355 Log 140 - stopped, left shoulder having issues Rev Fly Ab Rotation 5/22/13 - Wed Deadlift wk6 1 x 2 x 475 3 x 3 x 390 SLDL Row Quote Link to comment Share on other sites More sharing options...
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