Smokers road to 1st plm

  • Thread starter Thread starter smoker145
  • Start date Start date
Woke up on couch. Back in the crack of couch..... Did not feel good
 
Bench day went not bad

Just did kind of a 5 day. Benching 3x in 7 days is not ideal for me.

Warmup blah
155x5
175x6
135x7.
It was whatever. Didn't push it at all. Shoulder wasn't exactly cooperating.

45 lb s tbar. Lower back did not like so after 3x10 I ditched it
Cable row 100 3x10
Face pulls
5 sets of 10 50-lb
5 sets of 12 30- lb
Tricep pushdowns

Then alot of core work.
Did 29 bw hypers. Yes 29.

Deadlift on Thursday questionable. Well see how back feels tomorrow
 
napalm said:
you need to buy some joint help...
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Have bought before. Wasn't bad. I'd buy again but don't have the money now. I might just buy paractin since I already have cissus. But overall my joint health has been up. It's the lower back giving me a problem now.
 
smoker145 said:
Have bought before. Wasn't bad. I'd buy again but don't have the money now. I might just buy paractin since I already have cissus. But overall my joint health has been up. It's the lower back giving me a problem now.
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you don't just buy it once...
 
Back is feeling good. I think deads on Thursday will definitely happen.

Then ohp on Friday and if I'm feeling good still, squat Saturday. If not, squat Monday. Birthday squats... **** yea!
 
smoker145 said:
Back is feeling good. I think deads on Thursday will definitely happen.

Then ohp on Friday and if I'm feeling good still, squat Saturday. If not, squat Monday. Birthday squats... **** yea!
Click to expand...

Keep up on the flossing, mobility, and mashing and you will be alright. I am also thinking about personally bringing my feet out a little wider to an athletic stance for stronger lockout and bc off the floor hasn't been my problem conventionally. Plus it takes a hair out of the ROM and I am thinking I won't be as bound up. I'll experiment.

As Rodja told me, you could do rack pulls to still get some solid work in and save some back if not 100%. Or do a bodybuilding Thursday and then deads Friday(or racks) to get more rest. If its ****ed though I'd personally just do stupid **** like hypers and all and hit it hard when healthier.

Just spit balling. :D
 
Well I can't do a bb day Bc I wouldn't want to work back, I've worked chest 3x in a week, and I need more shoulder rest before ohp.

I don't really like rack pulls. I need to do em from the floor. What I also overlooked on my 350 pulls was my grip was starting to slip in my overhand hand. Gona have to do grip work.

If I'm not feeling it tomorrow, ill just have to push it back to Friday.
 
But yea man I'm def still gonna mash and all that. And core work is a top priority of mine
 
napalm said:
You sure she just didn't want to fck you?

And by that I mean her doing the fcking...
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Lol my lab group was talking bout clothes and I said my jeans are getting a little right I need a bigger size soon. And a girl in my group said it was because I have a big butt. She also commented on my " neck muscle thing". Not too shabby gents
 
What do you all do for grip? I've done the grip roller and a farmers but is there anything else you boys recommend?
I no like wrist curls
 
smoker145 said:
What do you all do for grip? I've done the grip roller and a farmers but is there anything else you boys recommend?
I no like wrist curls
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Wrist curls? Dafuq is that.


Heavy farmers carries and deadlifts.

Plate pinches if you're too girly to walk with 150-250 pounds in each hand.
 
jimbuick said:
Wrist curls? Dafuq is that.

Heavy farmers carries and deadlifts.

Plate pinches if you're too girly to walk with 150-250 pounds in each hand.
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It's like you lay your arm on leg with your wrist not on your leg. You curl a db with your wrist.

Plate pinches... Good call
 
Definitely plate pinches. Do single hand sometimes, sometimes do two hands. I worked up to a reasonable two handed pinch with 35s, and I can go about 25 seconds with three 10s. I did 25s with one hand for 15s once...once.

Hold your last rep of each deadlift set for 3-5s.

Farmers your face off. Fat grip pull ups, too.
 
^ I like all of that. I've seen Chris Duffin train pulls on 6" blocks just to do 30 second hook grip holds....with 600lbs..
 
herderdude said:
Definitely plate pinches. Do single hand sometimes, sometimes do two hands. I worked up to a reasonable two handed pinch with 35s, and I can go about 25 seconds with three 10s. I did 25s with one hand for 15s once...once.

Hold your last rep of each deadlift set for 3-5s.

Farmers your face off. Fat grip pull ups, too.
Click to expand...

Thanks buddy.
 
Woke up in pain today. It's isolated to the right side, and my spine is a tad sore to touch in that area.

It's deadlift day today.
I'm thinking just work up to 2 plates and take it easy.
Ill do done hypers, core, and grip work to end it.
 
smoker145 said:
Woke up in pain today. It's isolated to the right side, and my spine is a tad sore to touch in that area.

It's deadlift day today.
I'm thinking just work up to 2 plates and take it easy.
Ill do done hypers, core, and grip work to end it.
Click to expand...

Take some IBprofin and recover. Do easy higher rep stuff just to get blood into the area to heal.

Don't pizza when you're supposed to French fry, you're gonna have a bad time.
 
It's French fry when your suppose to pizza bro. Thibk about it. And will take advice. Thanks
 
Hard to say exactly what the problem is (especially because so many things can refer to lower back pain), but I'd definitely go in hammer some soft tissue work on a foam roller/lacrosse ball and at least get some blood flowing. I'd roll out something, test it on some real light work and keep trying other places to see if you can get any improvement in pain.
 
The good the bad and the ugly. Deadlift day

Started out horrible. Back was feeling horrible. But I said " this is it, it goes or it doesn't".

Worked up to 225 rp. Did 3 sets only 3 reps each. Back started to feel a little better.

Did too many shrugs to count

Finished with 40 hypers and 50 leg raises.

Ill post vid of 185. Can someone explain wtf was going wrong Bc it was killin me
 
rob112 said:
What about herder, country, James, seen, poppa napalm, Rodja, etc!?!?
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Ya I couldn't watch it so I got mad.

:rage:
 
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