Swollen87's training log

[swollen87]

the other days w.o

push press

barx20
135x10
185x5
205x3
225x2
250x miss
225x,1,1

hammer strength shoulder press
3 platesx 10
4 platesx 3,3,3

inverted kettle bell presses

35lbs (or whatever they are)
10,10,10

52.9 lb kb

4,2,2,2,2,2 (these are hard.... try them)

lateral raises

35lbs x 10,10,10

todays workout

squats

135x10
185x5
225x5
250x20 3 min rest then 20

GHR
bw x 10,10,10

one leg squats
10 each leg



still obv havent started the 5 3 1... i kinda wanna pull 6 first


other notes

my elbow hurts ... tendonitis maybe- doing electrical work all day long and then training 3 clients 4x a week at night is putting a toll on my body

 

[swollen87]

deadlift

135x10,10
225x5
315x5
365x3
405x3
455x3

work set # 1

505 x 6
2min rest

work set # 2

405 x 15

rows

150lb db x 20

50 pull ups & 50 dips

i am now icing my back.... and taking a few days off

 

[DonnyG]

Bro why are you shook from tren? You taking about methyl tren, tren ace, or 19-nor tren?

 

[swollen87]

Gyno, limp dick, anger... drug tests LOL...... it might be something I try in the future

 

[swollen87]

ive been out 6 weeks because of an umbilical hernia- today was my first heavy-ish day back

todays workout

flat bench

135x10
225x5
245x5
275x5
305x5
315x2
335x1

incline db neutral grip bench
115x 6,6,6

dips pushup fly circut

10
25
10 x 35lbs

3x

1x30 wide grip pullups

 

[swollen87]

sumo deads

barx10
135x10
225x5
315x5
365x5
405x3
455x3
495x1
515x6,6 - backed off, on one of the reps my calf cramped up real bad, pulling too much off my toes on my right foot

405x5 slow, making sure hips are firing properly

kroc rows

150lb db x 20

pullups + 45

8,8,8

bwx 15

20 rep shrugs 150lb db

smoked.... think i might have f**ked my belly button again... well see

 

[Rodja]

150x20 on rows is epic. Straps?

 

[mattrag]

That is epic! 150 DBS. Damn I wish my gym had um...

 

[swollen87]

yea straps...

 

[swollen87]

so hit both a brick wall, and/or a breakthrough today

.... it seems my ROM on my right ankle is beyond shot... i havent measured in degrees, but i have a significant amount of scar tissue built up from a previous injury....

specifically i have limited dorsiflexion and its putting a hamper on my lifts...


today i squatted

135x5
225x5
315x5
365x4
405x0 came forward on my right toe, and favored my right leg, (probably due to my limited ROM and almost wrecked myself...)

this came as a suprise because i usually can perform a clean rep or two @ 405, today i couldnt..... the difference? i think it was the heel ( or lack thereof) in my new vibrams

i then did

GHR
bwx8x8x8

and one leg squats... THIS IS WHERE i found my problem...

while doing a one leg squat on my left leg, my heel stays planted and im able to drive with my hip/glute.

my right heel CANNOT stay on the ground.... therefore im forced to drive 100% with my quad and off my toe..


i have a feeling this has something to do with why i cant squat nearly anything close to what i can deadlift


any suggestions?

 

[swollen87]

wrong post

 

[swollen87]

todays workout

flat bench

135x10
225x5
275x5
305x5
315x2
350xbarely hit, got out of the grove and hit the rack

push press

135x5
185x5
225x2

bent over row
135x10
225x5
275x6
315x6
365x6 (w straps)

neutral grip chins

bwx10
+45x10
+90 7,7,6 not perfect but hey..
dont kno y the vid is upside down

[video=youtube;I_IRVJs4NOY]http://www.youtube.com/watch?v=I_IRVJs4NOY&context=C3 f47f59ADOEgsToPDskIqDJy6BD1-kRhkUui-N8Cc[/video]


heres a pic of my back after today, 198lbs 5'10

notice the scabs/bruises on my traps from squatting? idk if thats normal

 

[swollen87]

bench
barx10
135x10
225x5
250x3
275x3
305x3
315x3
355x1 off 1 board

OH lockouts

N grip db press (dbs touching)
85x12,12

250x5
275x3,3,3

kb face pulls
53.5 x12,12,12

 

[swollen87]

sumo pulls

135x10
225x5
315x5
405x5
455x3
525x1
555x1 these felt easy, and ive been wanting to pull 6 for a long time... so i went for it

600x0... came up 3 or so inches and i just held it there for like 5 seconds.... wouldnt move, im now angry

405x15