Poobah On the Road to 405 with John Pinder.

[jecko29]

You Guys and your crazy writing...

Thanks Mang.

What a long read but worth it brutha, early on when you were switching gyms I coulda sworn you were in Guelph......I had some of the same problems at the YMCA here but got out in a similar fashion to you.....anyways, I'll be watching this one closely.....reps for a sweet log

jecko

[Poobah]

What a long read but worth it brutha, early on when you were switching gyms I coulda sworn you were in Guelph......I had some of the same problems at the YMCA here but got out in a similar fashion to you.....anyways, I'll be watching this one closely.....reps for a sweet log

jecko

Welcome my canadian Brother... and thanks.

izza:

[Poobah]

Friday - Chest and stuff.

Been so long since friday, I forget what some of the problems were exactly.. And I still haven't had a moment to upload vids.. So this will have to do for now. :icon_scra

4b Press

335 x 3
355 x 3
375 x 2.5

Better performance then last week.. but I thought I should of had that last one.

3b Press

315 x 3
335 x 2.75
355 x 2.25

Had Board problems here in the second set.. basically board came down almost hit me in the fact.. which totaly threw my off as I tried to tell my bro to grab the board.. and when he did, he kept holding the board even when I was about to drop the weight on my head.. THankfully I held out long enough for him to realize what was happening. 275 was hard though, but again I have a feeling concentration was my down fall.

Military Press

135 x 7
135 x 10 (forced)

Obviously I should be warming up for these... I haven't been up till now, I figured the bench was enough to do the trick.. nah. From now on, I'll 2 warm up sets.. and I should see some heavier weight.

Rotator

20 x 20 x 2 (right arm having troubles)

Shoulder Stretches

blue x 25

Grip work

Nada..

Conclusion...

Not a good excuse, but I skipped grip work today, because I wanted to get out of the gym and go see movie with my brother.. (he paid, belated birthday gift).

I'll try to get those vids up someday soon.. but I'm not home right now. Busy weekend.

peace.

[Poobah]

Tuesday - Chest & Heat Wave

I'm a miserable bag of sweat.

Paused 2b

340 x 3
345 x 2
345 x 2

I'm blaming it on the weather... Heat and humidity, put us at about 40% today... Made me slow and miserable... and energy was in the pisser.

Paused Floor Press

275 x 5
275 x 4

Barely sqeezed off 5 in the first set, and failed after 4.

Front Band Raises

Blue, both hands at a time x 10 x 10

Side Band Raises

Red, each hand x 10 x 10

Pull-a-parts

Blue Band x 20 x 20

BB Static Holds

325 x 4 sets

My hands didn't actually hurt to much this time.. so at least this was positive.

Conclusion..

To bloody hot and humid... sleep last night was a nightmare. I need to invest in A/C, but i'm to cheap. HOpefully things will cool off soon.

peace.

[Poobah]

Thursday - Deadlifts

Aright, It wasn't a deadlifting master peice I was hoping for, but all in all I really hit some nice pr's. I'm blowing up Pinder style.

Deadlifts

505 x 4.5ish http://media.putfile.com/Deadlift505x45
505 x 2.2ish http://media.putfile.com/Deadlift505x2

I used straps today in some hope that I'd do be fresh enough to attempt a single pull of 545-550 after the innitial 2 sets... But duh, obviously It wasn't going to happen. I Still got another rep though, and I did better in the second set then last time.. so I'm happy.

Zerchers

Erm... warning sissy gene alert. Yea I decided to skip it and give my legs a whole week off. They still aren't feeling very fresh yet... Best way to describe it is... It's just way to damn hard to stand up, get out of chairs and off the damn toilet... weak... not like I use to be, when I'd stand right up like there was nothing to it. Come monday though it will be legs again, and no rest for the wicked.. please no teasing the sissy man. :moonagain

Assisted GHR's

BW - 50 CW x 6 x 6

Awsome, I actually almost pulled off 7 in the first set before crashing out.

Seated Rows

250 x 8
235 x 10

Yes baby.. machine max (still have room to stack additional plates though), I feel this is a freaking great improvement. specially since I don't really involve the rest of my body when I do these..


Face Pulls (wide grip)

200 x 10
200 x 9

Again... great improvement.. really feeling these exercises hitting there marks.

Abs

bw x 17
bw x 10

No real improvement here today, but I could feel them more then usual.. if that means anything.

Ez bar curls

100 x 10
110 x 9

Arms are feeling healthier, but I'm not quite ready to push to failure with these.

Conclusion..

Other then my sissy gene.. (thanks Hank you ole'smuck you.) I feel my hams and my back have shown great improvement lately...

I'm getting tired of a couple ying yangs lately.. Been getting alot of, "Are you training to be a powerlifter?" and "if your not going to compete, why do you put yourself through that torture?". I suppose it's sort of flattering that people are noticing and consider what I'm doing to be torture.. but still, They are dip ****s all the same.

[Poobah]

Friday - Chest etc.

A little late getting this update in.. but my weekends are a blur most of the time.. Hard time getting my protein today.. Grr.

4b Bench

340 x 3
360 x 3
380 x 3 (3rd forced)

3b Bench

320 x 3
340 x 3
360 x 3 (3rd Forced)

What buggers me most right now, is glide path... I would not of needed help if I could keep my glide path under more control... the first 2 reps of the final set of 3b bench were really strong, should of had the third, but I drifted to low when I came down on the board, and I couldn't get under it to drive it up without alot of help.

Other then that, my right shoulder is acting up a bit again. (wah wah wah)

Seated Military Presses

155 x 10
205 x 5 (help on the last 2)

okay warm up definately made a big difference... And I know I would of had 205 x 5 if my right shoulder wasn't totally given it up.... It was just falling to pieces on me specially when the bar was all the way down. If I was healthy, this would be cake.

Rotator work.

15 x 20 x 20 (each arm)

You guessed it, right arm was aching the whole time.

Shoulder stretches.

blue x 25

Gripper static squeezes

Each hand x 4 sets

Conclusions..

Improved nicely.. but if my right shoulder would get it's **** together I'd do even better.. I know, I know.. "Shut up and Lift".

Peace boyz, and girlz.

[Jayhawkk]

Considering the pain I received from my shoulder and it never getting better till it got a long amount of rest. You might want to get a physical to make sure you're not working too hard for your end result to be perm. damage. Shoulders are involved in so many lifts that giving it proper rest is hard but impossible oon your routine.

405 isn't worth your health. I would suggest a doc visit for at least x-rays.

[exnihilo]

You probably have tendonitis in your right shoulder poobah. A sports massage therapist or chiropractor who is skilled in releasing myofacial adhesions would be able to help a great deal to relieve pain and increase range of motion.

You need to cut your workload down. You are doing too many forced reps, you are going to failure too often.

EDIT: actually, it's probably the humeral attachment of the bicep muscle. I had the same problem a long time ago.

[Poobah]

Thanks for the concerns guys...

Its on off and on again problem lately... About a month back I felt perfect for a day, had full bench press range with zerio discomfort... then I had a few weeks of aches, then I had a day where everything was perfect.. and now I'm of course feeling the pain, when I go to the chest, and low on the militaries.

I've had a similar problem in my left arm/shoulder that lasted a good 6 months... Pain would travel from my wrist up my forearm... curls were painful, and flyes were out of the question, and benching hurt the left shoulder... I had to drop free weight bicep exercises, wear wrist wraps, and generally lower working sets and try not to go heavy. And it slowly got better. I think it all started from heavy curling and pulling a ligiments in my elbow..

So now I have very similar problem with my right arm.. I wake up in the morning and my forearm generally aches... If I pick up a jug of whey, with my hand around the cap arm straight down.. that hurts the elbow quite a bit My right wrist hurts under the weight of the bar, and my shoulder gives it up. And for about 4 weeks not my right rotator exercises are pissing me off. But not to the point I'm in tears, like it used to be with my left arm.. (that sucked).

Not sure if the problems are related, or if One problem helped the other one to happen.

Right now I think I have a pulled tendon ligiment issue which is causing me a bout of tendonitis and a seperate issue with strained rotator pausibly causing tendonitis there aswell.

I'll try some ibuprofins? for a bit and see if that helps.

[guyfromkop2]

stop curling

[Jayhawkk]

My shoulder problem was a lack of rear delt development and it put everything out of whack. The wrist problems I had as well and found it to be my constant hard gripping of all my weights. I had death grips on every movement. If you're having all those issues it would probably benefit you to get some scans done to make sure you don't have any issues that need tending to.

You've put in a lot of hard work. Ignoring a problem won't make it go away...It'll probably just ruin any work you've done to that point. Don't mask it with pain killers either. Harsh on the liver and your tolerance will build as the injury gets worse. Going too long like that and you would of been better off doing a 10 week cycle of m1t without PCT


Good luck man and I hope you get that taken care of.

[Poobah]

Thanks..

I'm going to see how it goes tihs week... Mr. Pinder already suggested I may need an entire week off to see how things shape up.

Ibuprofin while not a painkiller it is still toxic.... but it can help tendonitis quite a bit if that's the problem.

Good thing is I have worked through the exact same **** with my left arm and it did finally get better.. so lets hope the same can be said of my right.

Right now though, I'm celebrating a hell of a good leg day..

[Poobah]

Monday - Squats, and alot of good ****.

Well today was one of them days where everything seemed to come together.. today was awsome.. and a real boost to me mentally.

14" box squats

285 x 6 - http://media.putfile.com/14inch-box-squat-285-x-6
315 x 5 - http://media.putfile.com/14inch-box-squat-315-x-5

For whatever reason I decided for the first time to go really wide stanced, Warmed up at 225 and was amazed at how comfortable It was... 285 was really easy, and I could feel my entire legs, hams, abductor, adductors, and quads all working equally to move the weight. Today was the first day going deep that I had full control all the way down, and torque from the bottom up. Form was drastically improved...

I moved my hands all the way to either side.
My knees were perpendicular to my feet..
I stuck my ass out, like I just didnt care.
I felt very balanced and stable.
Loads of power where previously I had none.

Paused Squats

315 x 5 - http://media.putfile.com/Paused-Squat-315-x-5
345 x 5 - http://media.putfile.com/Paused-Squat-345-x-5

I wasn't easy, but it certainly wasn't that hard either.... I was suppose to do 285. but you can't argue with my 345.. I got more in me too.. Muahahaah..

Veng, I be coming mang..

Assisted GHR's

BW - 50 x 8
BW - 40 x 6

****in Eh... I felt my hams flexing and pulling like never before.... they are starting to get much more powerful now... I was a bit worried I might just rip the basterds during that final rep... It was intense.

Abductors

180 x 25, some rest pause

Adductors

217.5 x 25

I caked these... I can stack a bit more on this... but I think I'll be pulling out that bands soon to add resistance.

Abs

bw x 15
bw x 12

I set up a bit different, probably made it bit harder.. needless to say I keep working to failure.. so I'm not going to let the reps bother me either way.

Calves

685 x 20
685 x 19

Oh so fun, thinking of trying what boy suggest to tommy..sounds real painful..

Conclusion..

I'm so damn happy with my squat performance.. I Improved in so many ways today, and my confidnence in squats has went to nil, to the skies the limit.

Yee HAW!!!

[Jayhawkk]

Definately look strong in the squat arena...Actually had a guy checking it out on that one set

[Poobah]

Tuesday - Chest

Paused 2B Press

345 x 3 x 3 x 3

I needed help on the 3rd rep of the first set... basically I completely ****ed up leg drive on the entire first set... and on the final rep I came down to low on my chest, which gave me shoulder a bit of discomfort as I tried to dig it out and get it back in groove.

Learning though, I got my form more in line and kept it in the groove for the remaining 2 sets... and thankfully they were clean, and painfree.

Paused Floor Press

255 x 5 x 5

I'm a bit of dolt here.. I thought i loaded on 265 only to realize afterwards, I can't add to well.

These were mildly uncomfortable on the shoulder as I lowered the weight to the floor.. but it wasn't a big deal.. pushing the weight was fairly comfortable.

And that's it...

I decided, I made it this without hurting myself, that I'd just stop here... and let my shoulders breath easy.. Usually it's the shoulder exercises that cause me more greef then anything anyways. Although as I learned today, falling out of my groove well benching can certainly lead to discomfort in a hurry.

I might do something similar on friday... If you think it's a good idea John.. depends how my shoulder feels i guess.

[revodrew]

You are doing great poobah! I was following you on another site, about a year ago and cant remember what site it was. Oh'well, congrats!

[Poobah]

You are doing great poobah! I was following you on another site, about a year ago and cant remember what site it was. Oh'well, congrats!

I appreciate that, thanks man.

--

Just a note on my arm and shoulder this morning.. It seems to be thanking me already for skipping the shoulder routine last night. I feel pretty good actually.

I'll definately not be curling for a few weeks at least.... and I might lay off my shoulders on friday aswell..

We'll see.

[exnihilo]

I do pretty much entirely pressing motions to work my shoulders. Only exceptions are occasional upright rows, high pulls and snatches. I almost never do direct bicep work, just lots of rowing and pulling.

[Jayhawkk]

Just started doing those from you guys saying that in this thread...Thanks :P

[ktw]

Weird, I tried the no direct bi work approach once, the only thing that happened was the shrinkage of my bi's. I think this is probably due to the fact that I have a habit of focusing all of the effort on my lats or back while pulling and not on my arms. I've tried both ways and there was no strength difference, so I started doing more direct work and they started growing again. Never had an arm day, just did some kind of curl twice a week or so, and it seemed to work fairly well.