LET ME TELL YOU OF THE DAYS OF HIGH ADVENTURE!

try one of the wods I did recently without any running at all and see how that goes for working up a sweat...

wod
8 min amrap
15 x 115lb Romanian deadlifts
12 x bar over burpees
9 x 115lb hang squat cleans
3 rounds + 10 DL.

wod
6min amrap
2 x 165lb power clean
4 x bar over burpees
13 rounds

wod
4 rounds for time
15 x 95lb push press
15 x 95lb front squat
15 x 95lb dead lift
time; 10:30 ish

wod
20 rounds for time
3 x dips
3 x burpees
3 x 115lb hang squat cleans
time; 16:00
 
5/14/16
Leg Day (without squats???)

Weight: 227

Warm Up
3 miles elliptical
Foam roller

Leg Extensions
5 sets of 10

Leg Curls
5 sets of 10

Hypers
5 sets of 15

Seated Calf Raises
5 sets of 15

Decline Situps
3 sets of 15

My lumber is still a little tender from deads two days ago. So I opted to skip squats. I might not be fully recovered from when it hurt like crap from running. Who knows. Push forward.
 
5/15/16
531 BB Routine

Weight: 227 and holding

Warm Up
None

Standing Military Press (cleaned)
20x45
5x95
5x115
3x135
5x175
3x195
2x215 little bit of a push press

Seated BD Press
12x45
12x55
12x65
12x65 last two were grinders

Side DB Laterals
4 sets of 12x25

BB Curls (outer grip)
12x65
12x75
12x85
12x95

Preacher Curls (inner grip)
4 sets of 10x70
That's all my wrist could take in the isolated preacher position.

Not bad for an 8PM workout that I didn't think I'd get to on this busy day.

Going forward, I think I want to stick to specific workout days, like Sunday, Monday, Wednesday, Thursday.
 
Strong lifts! Nice! Can't even imagine 227 lb BW!
 
5/16/16

Weight: 226

Cable Crunches
15x70
15x80
15x90
15x100

--superset w/--

Hypers
4 sets of 15xBW

Deads
5x135
5x185
3x225
3x275
...and I'm done. My body needs a day off and couple night's of good sleep.
 
Warsheeper said:
why cardio at all?
Click to expand...

a) because I've got a gut
b) because I get winded after 5 minutes when playing in sporting events at work/school
c) because I'm totally out of breath after 5 minutes of grappling (which I still do from time to time)
d) because I want to improve my cardiovascular health
 
5/17/16
I went to the chiro one last time just to really get the low back in perfect working order. And low and behold, I felt like a million dollars by the end of the day. I was super happy.

5/18/16
No workout today. I wanted to make sure my adjustment had time to settle in and hold. Still felt like a million dollars.

5/19/16
Brief workout before I had a dinner engagement.

Bench
5x135
5x155
3x185
5x225
3x255
2x275
1x295

Dips
4 sets of 10xBW

5/20/16
Okay, time to ease into a leg workout. Just testing the waters.

Squats
10x45
5x135
5x165
3x195
5x225
Felt good, but I wanted to hold off at this point since I wanted to baby my back this week.

Standing BB Calf Raises (off plates)
5 sets of 15x225

Seated Calf Raises
15x140
15x160
15x180
15x200
15x200

5/20/16
Woke up and my low back was super tight. SOB! That's okay, I thought, I'll just stretch it out. No big deal. It's probably just tight because I haven't done squats in a while. Unfortunately it was tight ALL DAY LONG. Okay, I thought, it will be better tomorrow morning...

5/21/16
...nope. Even tighter today. SOB! I'm out of ideas for now. Time to just take Advil, stretch multiple times each day, and just pretend nothing hurts. I'm going to get over this through plain old stubbornness.
 
Plantar Fasciitis Updates and Theories

Sometime during winter, I developed plantar fasciitis in my left foot. I had a sports chiropractor adjust my foot, and after two sessions (along with stretching exercises and icing), it was better. A week or two later it came back. I figured my 2 pair of cheap dress boots that I had only had for 4 months were the culprit. I threw them in the trash and bought expensive boots for work and power lifting shoes for working out (previously always barefoot). I had a follow up foot appointment, and once again, pain free for a week or two, then it came back. It was always worse on days after standing military press, deads, and squats (days when extra pressure is added to my feet). As of two weeks ago, I stopped using my newish power lifting shoes and went back to barefoot. Guess what...no pain the next day. My theory is that crappy footwear gives no support and my heal was taking a beating, thus causing the plantar fasciitis. But when I started using the power lifting shoes, even though they weren't cheap, they continued the problem because the heal of the shoe increased the pressure on my heal when I was pushing off with lots of weight, which exacerbated the heal pressure, which is the root cause of my issues. So, I'll lift barefoot for a while, maintain only quality footwear (which has always been my MO until those sh!tty dress boots), and see what happens. But I think for the most part, problem solved.
 
Very strong military press...
 
For my PF, I find that if I loosen the bed covers at the foot of the bed it takes the downward pressure off my feet. I've also added one leg calf raises off a 4 inch block. Both have helped.
 
kenpoengineer said:
For my PF, I find that if I loosen the bed covers at the foot of the bed it takes the downward pressure off my feet. I've also added one leg calf raises off a 4 inch block. Both have helped.
Click to expand...

You think on seated calf raises?
 
I'm guessing there are multiple culprits to PF. blunt impact (the heel) might be one. I notice that i get the flair ups after squats as well, so that matches.

although I can also get it from running in shoes with no support. I don't heel strike at all (vibrams trained me out of that) so I think its from the stretching of the feet in the stride personally.

kenpoengineer said:
For my PF, I find that if I loosen the bed covers at the foot of the bed it takes the downward pressure off my feet. I've also added one leg calf raises off a 4 inch block. Both have helped.
Click to expand...

yea, i've also read that tight calves can pull on the PF tendon so in the past i've tried calf stretches and those I think helped a bit.

pf is frustrating.

my next step personally, is acupuncture. I've never tried it before but I have a buddy who was lamed up for about a year from PF, tried acupuncture, and it went away.
 
Donna said:
Very strong military press...
Click to expand...

Thanks!

Warsheeper said:
are you doing the limber eleven routine regularly, always helped with my lower back/hip
Click to expand...

I'm sort of doing Limber 5, plus some stretches I learned in judo, plus some exercises specific to my issues.

kenpoengineer said:
For my PF, I find that if I loosen the bed covers at the foot of the bed it takes the downward pressure off my feet. I've also added one leg calf raises off a 4 inch block. Both have helped.
Click to expand...

My covers are never tight...for that matter, they are rarely formally "made." Just throw some covers on top and call it good.

Dustin07 said:
I'm guessing there are multiple culprits to PF. blunt impact (the heel) might be one. I notice that i get the flair ups after squats as well, so that matches.

although I can also get it from running in shoes with no support. I don't heel strike at all (vibrams trained me out of that) so I think its from the stretching of the feet in the stride personally.



yea, i've also read that tight calves can pull on the PF tendon so in the past i've tried calf stretches and those I think helped a bit.

pf is frustrating.

my next step personally, is acupuncture. I've never tried it before but I have a buddy who was lamed up for about a year from PF, tried acupuncture, and it went away.
Click to expand...

Acupuncture is amazing IMO. I've had it done for different things in the past. After 3 sessions, whatever was hurting was fixed. But not just regular acupuncture, you need the kind that shock you. Really, it just tickles.
 
5/23/16

Low back tightness has subsided. I believe everything is aligned properly. It was just tense from squats. Odd, but a win is a win.

Warm Ups
Foam roller
Broom stick PT
Shoulder rotations

Cable Crunches
15x70
15x80
15x90

Hypers
3 sets of 15xBW

De-load Standing Military Press
5x95
5x115
5x135

Seated Arnold Presses
12x45
12x45
12x55
12x55

Side Cable Laterals (one arm at a time since I don't have crossovers)
4 sets of 12

BB Curls
12x65
12x75
12x85
12x95
My wrist is still the limiting factor on these.
 
5/24/16

Weight: 226

Warm Up
Foam roller
Bunch of leg stretches
Air squats

De-load Deads
5x135
5x185
5x225

Bent DB Rows
10x55
10x65
10x75
10x85

Chins
Ugh...4 sets of 5

Leg Lifts (old school)
A bunch

Hypers
3 sets of 15xBW
 
5/27/16
531 BB Routine

Weight: 229

De-load Bench
5x135
5x155
5x185
Piece of cake. Should be an easy workout...

Weighted Dips
10xBW+25
10xBW+25
10xBW+25
10xBW+25

DB Flys
12x35
10x45
12x45

Tricep Pushdowns
20x50
20x55
20x60
20x65
20x70
Holy crap, sets of 20 is a totally different beast than sets of 10-12.

Pushups (till failure)
25
21
20
12
Holy mother of God! My triceps are going to die or explode...not sure which.

This was labeled as a de-load chest day. It should be labeled beat the hell out of your triceps day.

Health note: I'm feeling great. Everything is coming around. I'll do de-load squats within the next two days, take a day off, then I'm going to push a bit harder next week. I still haven't found a suitable replacement for running (for cardio) yet. Maybe I should by a bicycle...but man, those are expensive these days. I was scouting them out at the sporting goods store...$400 for a basic off-brand mountain bike. WTF?
 
Doing sometimes high volume -moderate weights myself, can be a real burner!
4x25 reps dips would kill me for good, lol. Nice work!
 
5/28/16
531 BB Routine

Weight: 227

Cable Crunches
15x70
15x80
15x90

--superset w/--

Hypers
3 sets of 15xBW

De-load Squats
5x135
5x185
5x225

Standing Calf Raises (off plates)
5 sets of 15x225

SLDL
4 sets of 10x135
 
5/30/16
531 BB Routine

Weight: 228

This is a new "Week 1" of the 531 routine. I'm feeling good, but my wrist and low back are still iffy sometimes. My goal for this next round is to push harder wherever possible (and not wimp out when the first half of the routine isn't going well), but not to do anything stupid that is going to land me back at the chiropractor's office.

Warm Up
Yard work:lame:
Foam roller
Shoulder stretches
Figure 8 shoulder rotations

Standing Military Press (cleaned)
5x95
5x115
3x135
5x155
5x175
5x195 (tiny bit of a push press on that one)

Trap Bar Shrugs
15x185
15x225
15x275
Been a while since I've done these. I took it easy. I'd like to be back in the 300s by next week.

Rear Delt Bands
4 sets of 15

BB Curls
12x65
12x75
12x85
12x95
When I put down the bar (somewhat hard) on the last rep, my tricky wrist had a spasm like no other. I thought I broke the damn thing. But then I took my wraps off, shook it out, and it was fine. Time for more curls!

Superbar Hammer Curls
12x75
12x95
10x115
5x135
15x75
 
6/1/16
531 BB Routine

Weight: 228

Warm Up
Recited the Riddle of Steel hoping to please Crom

Hypers
4 sets of 15xBW

--superset w/--

Cable Crunches
15x70
15x80
15x90
15x100

Deads
5x135
5x185
3x225
5x255
5x285
5x325

Wide Lat Pulls
12x100
12x120
10x140
7x160 (with 5 second holds)
This is tricky to do at home. I have to sit on the floor without anything holding me down.

Bent Over DB Rows
10x65
10x65
10x85
10x85
 
6/2/16
531 BB Routine

Weight: 229 sob

Bench
5x135
5x155
3x185
5x195
5x225
5x255
Not sure I was meant to workout tonight. The last set was ridiculously hard. How the hell am I going to bench 6 plates again?

Weighted Dips
10xBW+25#
10xBW+25#
10xBW+25#
10xBW+25#

DB Flies
10x35
10x45
7x55

Tricep Pushdowns
20x50
20x60
17x70
13x60
15x50
Damn, fail city! Triceps just weren't having the sets of 20 tonight.
 
Strength should come back quick for you. Are you going to do AMRAP for the last set or just stick to the reps?
 
is it just me or are dips less exciting and more of a "forced" movement than bench? I do them a lot, but I don't enjoy them as much as barbell movements. killer tricep pump though.
 
Dustin07 said:
is it just me or are dips less exciting and more of a "forced" movement than bench? I do them a lot, but I don't enjoy them as much as barbell movements. killer tricep pump though.
Click to expand...

you are just not using enough weight, we have some strong benchers at the gym that do reps on dips with +80kg extra
 
I don't mind dips since they are relatively quick. Only recently have I been strapping on additional weight, mostly because my wrist and elbow joints sometimes tell me to stop. The most I'll add is 50 pounds. But that means I'm dipping 280 pounds.
 
6/5/16
531 BB Routine

Weight: 227

Warm Up
Foam roller
Leg stretches

Cable Crunches
15x70
15x80

Hypers
15xBW
15xBW

Squats
5x145
5x175
3x215
5x225
5x265
5x295

Standing Calf (off plates)
5 sets of 15x245 (w/ 15 sec. hold on last reps)

SLDL
10x135
10x155
10x155
10x155

Cable Crunches
15x80
15x80

Hypers
15xBW
15xBW
 
Hey J, i'd be interested in your feedback.I posted two comments on my chiro visits this week. I kinda feel like going more is a waste of time/money... I know you go occasionally though and have said good things about it.

Invalid Link Removed
 
6/8/16
531ish

Weight: 230 Buckfutter!

Warm Up
Thumbing through Pandora stations
Shoulder stuff
Some pondering

Standing Military Press (cleaned)
5x95
5x115
3x135
3x165
3x185
3x205
50x45 (bar)

Trap Bar Shrugs
10x185
10x225
10x275
10x325

DB Rear Laterals
4 sets of 12x30
Someone posted a video, maybe HG, where the guy talked about reducing the motion and switching up hand grips. So I did that. Seems good.

Standing DB Curls (alternating)
12x45
10x55
10x65
8x65

Forward BB Curls (or Overhand BB Curls, thumbs over too, whatever you call 'em)
15x45
12x55
12x65
12x65
Forearms were rocked after this.

So today was the last full day of school (I teach). I've got a ridiculously busy summer planned. That said, I plan to keep my workouts the same. However, I think my weight is going to change because now I don't need to starve myself during the day and binge eat when I get home from work. I'll be able to eat throughout the day. I think this will help a lot. Also, I move like a rat on speed during the summer, so I'll be burning calories like a mofo. So, fingers crossed.
 
Dustin07 said:
Hey J, i'd be interested in your feedback.I posted two comments on my chiro visits this week. I kinda feel like going more is a waste of time/money... I know you go occasionally though and have said good things about it.

Invalid Link Removed
Click to expand...

I gave some feedback. Keep us updated. I'm really interested why the chiro wants to see you so often.
 
First pic was mid workout. Second pic was a few days without a workout.

Wait...did you just call me a pu$$y? LOL
 
You must log in or register to reply here.
Back
Top