Tossing Weight With Torobestia: Powerlifting Log

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  1. Always man up.


    So toro which shoes do you wear for which lifts?

    I have nikes for bench and dead and chucks for squat. If I can find a better shoe for dead (I need new) then who knows what I can pull.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023


  2. Quote Originally Posted by CountryLiftin View Post
    Always man up.


    So toro which shoes do you wear for which lifts?

    I have nikes for bench and dead and chucks for squat. If I can find a better shoe for dead (I need new) then who knows what I can pull.
    I use my pendlay do-wins for everything. Sometimes I just bench in my whatever running shoe but I like to get in a few sessions with my dowins, but that's only as a "form check" to make sure my setup is right and my ass doesn't float off of the bench.

    I mentioned this in another thread, but since we're discussing the topic here I figure I might as well mention it. Yes, the squat shoes have changed my squat, and they allow me to involve my quads more. However, I honestly can't say they've done anything to help my squat otherwise, at least not now***. They don't help me reach depth more easily or make me squat more weight.

    ***Now, to be fair, my 3 weakest/smallest muscle groups, period, are my biceps, calves, and quads. So the fact that I can't squat the weight any easier with these shoes may be a function of how they load my weakest muscle group more. This may turn out to be a good thing in the future because it'll help bring out my quads more, thus making my squat stronger/better.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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  3. I agree with your logic. I like the look of the do wins. I may have to check them out and get a pair next year after my first pay check.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  4. Quote Originally Posted by Torobestia View Post
    I don't remember what I did in between but I managed to get my act together and bench. Interestingly, though there was shoulder pain on the first 220, it's now no longer shoulder pain I feel but pain in the bicep, where it inserts into the delt. Regarding poor performance with the 85s on high incline bench, at first I thought wtf, then I realized I PRd on my standing db press, lol. Lastly, didn't have time for arm work so I'll do it tonight.
    Not to be an alarmist ... This sounds like your long-head biceps (LHB), which attaches to the labrum. Pain there can portend a potential tear in the biceps tendon, the labrum, or both. I've torn both of mine (biceps and labrum), in fact one of my biceps twice (and both labrum twice). Given that this is hurting while you are benching, I am guessing that it's at the point of attachment to the labrum, rather than the LHB. It's likely just a strain, but be on the lookout.

    Way to stick to it re the benching. And I forget while I called you a slacker jack. I assume you said something about taking a bunch of time off and then hitting a bunch of absurd PRs. So yeah, a compliment.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  5. Quote Originally Posted by jinxie View Post
    Not to be an alarmist ... This sounds like your long-head biceps (LHB), which attaches to the labrum. Pain there can portend a potential tear in the biceps tendon, the labrum, or both. I've torn both of mine (biceps and labrum), in fact one of my biceps twice (and both labrum twice). Given that this is hurting while you are benching, I am guessing that it's at the point of attachment to the labrum, rather than the LHB. It's likely just a strain, but be on the lookout.

    Way to stick to it re the benching. And I forget while I called you a slacker jack. I assume you said something about taking a bunch of time off and then hitting a bunch of absurd PRs. So yeah, a compliment.
    Thanks for the input. But from a cursory glance on google, since neither of those things are things I can really do anything about right now (except laying off - lol jokes) I will see what I can do about my internal rotation. I did a few diagnostic tests from BASL and found out this is a SERIOUS problem for me on my left side, so I will follow this one 3-day mwod to try to restore some internal rotation in the shoulder. Looking at the vids, all the various exercises he does address all of my symptoms, so I have high hopes for this.

    Workout update in next post
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
    •   
       


  6. About time. Today was it. Today was one of those days I was 110% dialed in and everything clicked. Everything just felt right. Now I know this workout is more or less the same workout I did exactly a month ago (plus or minus), but the way the weights moved, the way I felt, the PRs, and almost as important, the time in which I completed all of this ... I dont really have the words to describe how pleased I am.

    So that it is forever inscribed (I'm doing this on my phone, too, so I don't **** up), this is my squat setup: stand up straight, externally rotate hips/engage glutes, crunch forward, extend back (this is all similar to my deadlift so far), extend neck slightly up, big air, go under bar, set feet under back, reset neck with a slightly extended position, big air again, unrack, walk out, make sure neck/head is positioned right, squat down, press back into bar to initiate squat up.

    Sorry for the overcomplication, but all these stupid little fixes I've been trying on my squat have almost all sucked ass except for the bracing of my spine I do for my deadlift and squat.


    ---------------

    12/15/13

    SQUAT ME1

    PVC upper and lower back, ITB and adductors, LXC upper body and glutes, rocking frog stretch, hip circles x10 forward/backward

    SSB SQUAT
    155-5 slow, 5 faster
    245-5
    295-3
    335-1
    380-5x2 <-- ~2 mins between sets

    SSB PAUSE SQUATS
    335-6,6 <-- both are +2 rep PRs

    RUSSIAN KNEE CURLS
    BW (266)- 9+1 rest-pause 5+1 rest-pause 2+1 <-- 16 rp reps + 3 assisted
    great negatives on eccentric

    DB LUNGES
    30 (total weight)-15,10

    HANGING AB RIPPER
    BW-15,15,15

    Phew, great day. I also finished much faster than I ever have before, clocking in well under 90 minutes as opposed to my usual 120+ minute behemoths of a workout. I even did more than last month. I think I'm starting to see the light on the other side of the tunnel. Lets keep this train going. Bench is gonna blow but what can you do? I found some things I think will greatly help that situation and will start on them tomorrow, hopefully.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  7. Quote Originally Posted by Torobestia View Post
    Thanks for the input. But from a cursory glance on google, since neither of those things are things I can really do anything about right now (except laying off - lol jokes) I will see what I can do about my internal rotation. I did a few diagnostic tests from BASL and found out this is a SERIOUS problem for me on my left side, so I will follow this one 3-day mwod to try to restore some internal rotation in the shoulder. Looking at the vids, all the various exercises he does address all of my symptoms, so I have high hopes for this. Workout update in next post
    BASL Page #?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. And I'm glad squatting went well today!!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Quote Originally Posted by Sean1332 View Post
    BASL Page #?
    It was on a video. It's a 3 part/3 day series on restoring internal rotation in the shoulder. Basically you lie down on the ground with a stable base (meaning your shoulders are in a good, stable position [retracted vs protracted shoulder]) have your upper arm out to your side and elbow on the floor and forearm in the air, making a right angle. From there you keep your shoulder in the same position and rotate your arm towards the floor. Good shoulder rotations = touching the floor without your shoulder coming forward. Bad internal rotation = you dont touch the floor at all.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. Quote Originally Posted by Torobestia View Post
    It was on a video. It's a 3 part/3 day series on restoring internal rotation in the shoulder. Basically you lie down on the ground with a stable base (meaning your shoulders are in a good, stable position [retracted vs protracted shoulder]) have your upper arm out to your side and elbow on the floor and forearm in the air, making a right angle. From there you keep your shoulder in the same position and rotate your arm towards the floor. Good shoulder rotations = touching the floor without your shoulder coming forward. Bad internal rotation = you dont touch the floor at all.
    In that case: Mine=Terrible. Right side is decent though.

    I'll find the vid. I think I recall it. Do you have Asses and Correct?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Quote Originally Posted by Sean1332 View Post
    In that case: Mine=Terrible. Right side is decent though.

    I'll find the vid. I think I recall it. Do you have Asses and Correct?
    negative
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  12. Quote Originally Posted by Torobestia View Post
    negative
    Roger
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. I just did some serious internal rotation work on my left shoulder from that 3 parter and it didn't hurt at all on bench or squat today. Being a realist I'm sure it will be a continuous thing. So there is hope ma man.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  14. Quote Originally Posted by Torobestia View Post
    Thanks for the input. But from a cursory glance on google, since neither of those things are things I can really do anything about right now (except laying off - lol jokes) I will see what I can do about my internal rotation. I did a few diagnostic tests from BASL and found out this is a SERIOUS problem for me on my left side, so I will follow this one 3-day mwod to try to restore some internal rotation in the shoulder. Looking at the vids, all the various exercises he does address all of my symptoms, so I have high hopes for this.

    Workout update in next post
    As noted, I suspect it's just a strain. I would expect some serious pain during DLs if it were serious. If it does begin bothering you more, you may wish to consider restricting yourself to overhand grip on the affected side, or even using wraps. I know, I know, heresy.

    Nice squat workout, as well as shaving down the time. I can't believe your typical workouts are 2 hours. That's serious.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  15. Quote Originally Posted by jinxie View Post
    As noted, I suspect it's just a strain. I would expect some serious pain during DLs if it were serious. If it does begin bothering you more, you may wish to consider restricting yourself to overhand grip on the affected side, or even using wraps. I know, I know, heresy.

    Nice squat workout, as well as shaving down the time. I can't believe your typical workouts are 2 hours. That's serious.
    More like seriously embarrassing.

    Yeah, it could be a strain in those areas. Lets see what happens after this series of self-treatments.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  16. Vid from squat workout yesterday:
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  17. Quote Originally Posted by Torobestia View Post
    More like seriously embarrassing.

    Yeah, it could be a strain in those areas. Lets see what happens after this series of self-treatments.
    Big man, the only embarrassing thing about you is being blamed for for farts.

    Keep up the good wrok.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  18. Did a ton of mashing with the lacross ball before, during, and after my bench session today, notably around my back in the scapula area (below, in between, directly over the shoulder blade, laterally where the lat and cuff rotators insert, and above the scapula around my clavicle and around my upper trap. Nothing at all on my right side (healthy), but my left side is totally in bad shape. Is is desperate for attention and I'll need to address this outside of my upper body workouts. Now that I mention this here, I won't mention it in my warmup/preworkout rehab section, at least not today.

    12/18/13

    BENCH C1W3

    PVC upper and lower back, teres, lats, LXC upper body, PNF lats then chest, band dislocations

    BENCH, PAUSE LAST REP
    135-7 slow, 5 explosive
    185-5
    225-3
    265-3
    280-3
    295-3 <-- RPE 8
    Sharp pain in shoulder throughout but it lasted a second or less throughout all my benching

    NGBP, PAUSE 1" FROM CHEST
    255-8 <-- was supposed to be 6 but it felt too easy

    NGBP
    235-12

    CHEST SUPPORTED DB ROWS superset BAND PULLAPARTS
    110-5x10
    red bands-5x20

    SINGLE ARM REVERSE GRIP TRI PUSHDOWN superset TRIPLE THREATS
    30-15; 40-11,10 <-- 1 second pause on contraction\
    black through black-13,14,13

    Tried to do my rolling db extensions and hammer curls but shoulder would have none of it. I had done so much work on the shoulder complex and had benched with enough comfort to blast past my numbers my shoulder deserves lots of good credit, but it was tired and angry by now. So I did the pushdowns. Hamstrings and lower back giving me sliiiiight issues so I didnt do bent over rows to save myself for deadlifts Fridayish.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  19. Sorry if this was addressed but are you doing mike Tuchscherer RTS style stuff now? I just noticed you gauging your main lift with rate of perceived exertion(RPE).
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Quote Originally Posted by rob112 View Post
    Sorry if this was addressed but are you doing mike Tuchscherer RTS style stuff now? I just noticed you gauging your main lift with rate of perceived exertion(RPE).
    No problem. And no, I dont follow anything like what he does at the moment. I just wanted to note the ease of the lift as I like to keep track of these things every now and then.

    Not including anything I did with my butchered 5/3/1, the last time I hit 295x3 it was at an RPE of 9, and while my form was very solid on my last rep I don't know if I could have gotten 1 more and I know at the time I couldn't have gotten a 5th. Today, I'm pretty sure I could have gone after 5 if I had to.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  21. Quote Originally Posted by Torobestia View Post

    No problem. And no, I dont follow anything like what he does at the moment. I just wanted to note the ease of the lift as I like to keep track of these things every now and then.
    That is a pretty cool idea to gauge another aspect of your training. Thanks brother.

    Edit: saw the edit. I may steal that idea when I get into heavier weights for me.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  22. I'm sorry to report the following, but today I did not bring it.

    I went to the gym feeling pretty ok, slightly tired but nothing truly out of the ordinary. It was deadlift day. I noticed as I was warming up that my form really felt off. I checked it with some boards and vids and it seemed ok but it felt like I wasn't engaging my mid-back erectors at all. You guys know that feeling you get in your back after slouching for hours and hours in a seat? That's the feeling I had during and after deadlifts.

    While working up the weights still felt light, but it was around 455 that I noticed something was up. 495 went up super slow, and when I was on my working set with 550 I could do nothing to put my body and mind on the prize. I hit the deadlifts, went up super slow, and I gave up after the first rep. Took 7 minutes, huffed some ammonia, and all I could summon up was a big yawn 5 seconds after. I decided to shut it down. I might attempt this workout again tomorrow morning before my trip, but if I feel the same way I'm just going to have to redo my deadlift cycle again with some modifications to my accessory work.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. It happens man. I felt like that squatting a couple weeks ago. You'll nail it next time.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. meh, shyt happens, don't worry about it. sometimes your best workouts follow a shytty one...

  25. I wouldn't bother trying again. Your body is telling you you need some rest. You got your work in best you could, now recover. That's how my last 2 weeks have been since the meet. Even today I felt eh but hit a PR squatting so... you'll come back around. Pushing through the hard workouts is just as important as killing the good ones and setting PRs.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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