Hanging out on the Westside

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  1. Looks good in here, good to see you starting back up


  2. subbed and good luck
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  3. Subbed ;-)
    It is not the kind of car you drive. It is whether you can flip it.

  4. 3/29 Deads

    Deadlifts (traditional)

    135x5
    135x5
    225x5
    225x5
    315x3
    365x5
    405x1
    425x4 (PR)

    225x5 (snatch-grip)
    225x5
    245x5

    Reverse Hypers/Standing Cable Crunches
    70x15/110x15
    80x15/110x15
    90x15/110x15

    Scheme is really getting messed up this week from the squat session on Monday. SI is pretty good, but eccentric contractions with a flexed knee are out of the question. I tried to throw in some DE box squats and I had discomfort with just the bar, so I decided against them. However, I did set a deadlift PR and the reverse hypers helped to decompress the spine from both forms of deads.
    M.Ed. Ex Phys


  5. 3/30 Bench

    Bench
    Barx8
    Barx8
    135x8
    135x8
    185x5
    205x3
    225x1
    255x5 (PR)

    Supp Lift
    Floor Press
    225x5x3

    Pullups/Facepulls
    BWx8/80x12
    BWx8/80x12
    BWx8/80x12

    Tate Press/DB Shrugs
    40x12/90x12
    40x12/90x12
    40x12/90x12-drop-60x12

    First really good session of the week. Bench has steadily improved since I adjusted my grip (switched from index finger to ring finger on the ring) and tried a new approach to setting up my arch. The thing that is holding me back the most is finding someone who can give me a good handoff. Floor presses were smooth, but I could have been more explosive with them. Everything else went well and felt great.

    Injuries/current annoyances:
    SI is getting better
    Left medial hamstring is in a lot of pain
    Anterior biceps tendinitis has been manageable
    M.Ed. Ex Phys

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  6. That was a wide comp grip! I use pinky on the ring for my grip and also like a thumb away from the smooth too.

  7. Quote Originally Posted by SweetLou321 View Post
    That was a wide comp grip! I use pinky on the ring for my grip and also like a thumb away from the smooth too.
    I have long ass arms (75" reach on a 70" frame) and I was trying to somewhat compensate for it, but I wasn't able to really spread the bar and get my lats into it.
    M.Ed. Ex Phys


  8. 4/1 Squat (well, not really)

    In what may be a blessing in disguise, I cannot squat right now. My left medial inner thigh on the posterior side (it's one of the small muscles and it's a shot in the dark by just palpating the area) can't even support my own weight much less anything additional on my back. Concentric is relatively pain free, but eccentric feels like it's going to tear, especially when the thigh is laterally rotated. However, to not appear to puss out, I still got in some work.

    Reverse Hypers
    100x15
    100x15
    100x15
    150x12
    150x12

    Seated Good Mornings
    Barx10
    95x10
    115x10
    115x10
    135x10

    Ab Wheel
    BWx8x5

    Standing Band Crunches (doubled mini band)
    15
    15
    15
    15

    I will say that I am a little upset about the recent turn of events. I freaking HATE these little nagging strains on small muscles because they take so damn long to heal. I can still pull (thankfully), so I can use that as both my main ME and for my DE, which may actually help in the long run. It's not quite back to the drawing board, but it could end up that way.
    M.Ed. Ex Phys


  9. Heal up good man, sucks to see you injured.

  10. Quote Originally Posted by SweetLou321 View Post
    Heal up good man, sucks to see you injured.
    Thanks, man. I'm working my mobility and icing the area. I've also been using my spiky MFR balls to get some extra bloodflow to the area.
    M.Ed. Ex Phys


  11. 4/3 OHP

    OHP
    Barx10
    Barx10
    95x8
    115x5
    135x5
    155x6 (PR)
    135x10

    Weighted Wide Pullups/Dips
    BW+25x3/BW+25x15
    BW+25x3/BW+25x13
    BW+23x3/BW+25x15

    Plyo Pushups
    6"x3x10

    DB Rows
    120x12
    130x12
    145x10

    Rolling Tri Ex/Side Laterals
    30x12/30x12
    30x12/30x12
    35x10/30x12

    A fine session today. Still having to adjust to my lower body issues, which was the reason for the plyo pushups instead of bench, but I refuse to let it slow me down too much. Right now, I'm focusing on PRs on the big lifts while easing off of the intensity of the assistance lifts and waving the intensity of the supplemental lift. Trained at a different gym today and it was a nice atmosphere with some big DBs. I haven't used anything above 120 in almost a year (I was regularly using 150 for 12-15 this time last year) and it sucks that my strength has lessened on them. However, it still felt great to row a big ass 145lb DB for the first time in ages.
    M.Ed. Ex Phys


  12. Quote Originally Posted by Rodja View Post
    Trained at a different gym today and it was a nice atmosphere with some big DBs. I haven't used anything above 120 in almost a year (I was regularly using 150 for 12-15 this time last year) and it sucks that my strength has lessened on them. However, it still felt great to row a big ass 145lb DB for the first time in ages.
    Haha, I bet it did. I don't know what kind of plates you have at your normal gym (I assume you have a normal gym?), but what you can do is get an orange monster mini band from EFS and attach several 5lbs on each side of the biggest db and secure with 2 or more bands. I know this is easy to do with octagonal plates which mine has, it might be trickier with circular weights.

  13. Quote Originally Posted by Torobestia View Post
    Haha, I bet it did. I don't know what kind of plates you have at your normal gym (I assume you have a normal gym?), but what you can do is get an orange monster mini band from EFS and attach several 5lbs on each side of the biggest db and secure with 2 or more bands. I know this is easy to do with octagonal plates which mine has, it might be trickier with circular weights.
    My normal has steel, circular weights, but I can give it a try. Just to clarify, do you mean a monster mini or a light band? Light bands are orange and monster minis are black.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    My normal has steel, circular weights, but I can give it a try. Just to clarify, do you mean a monster mini or a light band? Light bands are orange and monster minis are black.
    My bad, I mean the light bands. Good catch. Yeah, I'd try and tie up the weights with the bands perpendicular to each other (so you'd see a plus sign if looking at the dumbbell's face), or somewhere thereabouts.

  15. Quote Originally Posted by Torobestia View Post
    My bad, I mean the light bands. Good catch. Yeah, I'd try and tie up the weights with the bands perpendicular to each other (so you'd see a plus sign if looking at the dumbbell's face), or somewhere thereabouts.
    I'll have to tinker with that today and see if it'll hold well.
    M.Ed. Ex Phys


  16. 4/5 Deads

    Deads
    135x5
    135x5
    225x5
    225x5
    315x3
    365x1
    405x6

    Rack Pulls
    425x2
    445x0
    425x2

    Reverse Hypers
    120x15
    140x12
    160x12
    160x12

    Standing Crunches (doubled mini band)
    20
    20
    20
    20


    Good session, but a little frustrating. On my ME set of deads, the weight kept rolling back and forth and I spent more time trying to align the bar than actually pulling. I could have gotten to at least 7, if not 8, but fatigue set in and I pulled the plug. I hadn't done rack pulls in years and I had no idea where to put my shins in relation to the bar and my setup was awful. However, I'm not beating myself up over it since I the last time I did them was probably 2007.
    M.Ed. Ex Phys


  17. 4/6 Bench

    ME Lift
    Bench
    Barx8
    Barx8
    135x8
    135x8
    185x5
    205x3
    225x1
    245x4

    Supp Lift
    DB Press
    75x5
    85x5
    95x5
    100x3
    110x2

    DB Rows
    145x10
    145x10
    145x18 (PR)

    Pressdowns/Hammer Curls
    90x15/50x8
    100x12/55x7
    110x10/55x7

    DB Shrugs/Supinated Pullaparts (mini)
    90x15/15
    100x10/15
    100x10/15

    Good, but not great, session. I didn't hit 5 reps on bench, which blows, but it was a technical issue. There was literally no other person in the gym except for the front desk person and she's maybe 120lbs so I didn't have a liftoff. Also, it's a different bar and I'm still trying to figure out where to put my hands.

    O/T rant: they really need to standardize bars and keep the knurling and the rings in the same damn spot.

    Other than that, the rest of the session went really well. Going that heavy on DB rows again gives me something to really look forward to when it comes to assistance work and it'll help me to stabilize on bench.

    On next week's training, it'll be working up to a 1RM on bench and deadlifts. I may also do a 1RM on OHP, but that is still something I'm debating on doing. To keep more of a conjugate-style system, I'm tinkering with the waving of the percentages on the lifts to have 2 sessions at a 5RM and the other 2 sessions at 1RM. I would love to squat next week, but I'm still experiencing discomfort in my left adductor region.
    M.Ed. Ex Phys


  18. I agree, bars should be standardized. Thank god my gym has a comp squat, bench, and deadlift bar.

  19. I agree too. The one gym I go to has a 35 lb. bar. Lucky thing is that it's chromed so pretty easy to spot.
    It is not the kind of car you drive. It is whether you can flip it.

  20. 4/9 Squat accessory

    Reverse Hypers
    70x15
    120x15
    170x12
    190x10 PR
    190x10 PR

    GHR
    BWx12
    BWx12
    BWx12
    BWx12

    Standing crunches (doubled mini+short monster mini)
    12
    12
    12
    12

    Prowler Drags (90# added)
    30Mx10

    Still unable to really squat, so did an accessory day to focus on the posterior chain and some conditioning. Nothing too special about the day, but I am constantly getting stronger at reverse hypers so there's some progress being made.
    M.Ed. Ex Phys


  21. 4/10 OHP

    OHP
    Barx10
    Barx10
    95x5
    115x5
    135x5
    155x1
    175x1
    185x1 (PR)

    Dips/Neutral Pullups
    BWx15/BWx8
    BW+45x5/BWx8
    BW+70x5/BWx8
    BW+90x3/BWx8

    DB Rows
    120x10
    130x10
    150x10
    150x17 (PR)

    Tate Press/Pullaparts (light band, kinda)
    30x15/15
    40x10/15
    40x10/15

    DB Shrugs
    90x12
    90x12
    90x12

    Weird day. I had a client cancel their appt, which would have left me with enough time to finish before my next appt. However, when I got to the gym, I ran into my old PL friend and spent 30 minutes chatting with him. It didn't leave me enough time to finish the whole session so I split it up into two chunks: ME and supplemental lift and then the accessory work later. 185 on OHP went up a bit slowly and I haven't handled that much weight on a strict OHP, so I decided to call it at 185. I had another 5lbs, maybe 10lbs, but didn't want to push it to the extreme so early into this experiment. I used all of my short bands to attach more weight to the heaviest DB there, which is 120lbs. I had to use a mini, monster mini, light, and average to keep it into place, but it worked. Unfortunately, one of my light bands snapped while I was disassembling it. I was about to throw it away, but did some pullaparts with it and it was perfect, which is what I used today.
    M.Ed. Ex Phys


  22. Very good session man, hey what did you go to school for if you dont mind me asking?

  23. Quote Originally Posted by SweetLou321 View Post
    Very good session man, hey what did you go to school for if you dont mind me asking?
    Exercise Physiology. The two main paths for this are S&C and clinical ex phys. I love S&C, but it's a very small market. Physical Therapy, however, is a growing market with a higher chance for success.
    M.Ed. Ex Phys


  24. Hahaha, that blows @ busting a band apart. Glad the pressing session went well in terms of numbers. Weird how it seems few of your days go according to plan recently, be they from injuries or chance meetings with old pals. At any rate, looking forward to seeing how this experiment goes.

  25. Quote Originally Posted by Torobestia View Post
    Hahaha, that blows @ busting a band apart. Glad the pressing session went well in terms of numbers. Weird how it seems few of your days go according to plan recently, be they from injuries or chance meetings with old pals. At any rate, looking forward to seeing how this experiment goes.
    Outside of the squat injury, I can't complain. I'm pretty adept at changing things on the fly, but still having some organization.
    M.Ed. Ex Phys

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