KLEEN - STRONG BODY STRONG MIND!

Studhorse said:
Dam bro! so much for an easy tooth pulling!
Ya, you don't want dry socket. I had that once. sucks!
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No doubt, I am a bit frightened. I remember one of my buddies who I know has a high pain tolerance crying from his dry socket hurting so bad. I have seen this guy get stabbed in the arm by someone breaking into his truck then drive to the club to pick up his girlfriend up with a towel around it. Bring her back home and THEN head up to the ER to get stitched up. So seeing him cry over the dry socket scares the crap out of me to get one.
 
MrKleen73 said:
No doubt, I am a bit frightened. I remember one of my buddies who I know has a high pain tolerance crying from his dry socket hurting so bad. I have seen this guy get stabbed in the arm by someone breaking into his truck then drive to the club to pick up his girlfriend up with a towel around it. Bring her back home and THEN head up to the ER to get stitched up. So seeing him cry over the dry socket scares the crap out of me to get one.
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There you go. dont want to go down that road. keep the gauze in at all times.
 
Tooth aches are the worst. I wish you the best of luck !!
 
Studhorse said:
There you go. dont want to go down that road. keep the gauze in at all times.
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Doing my best!
Rocket3015 said:
Tooth aches are the worst. I wish you the best of luck !!
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Thanks Rocket!

I am always looking for the positives in situations, so the positive I am finding here is that it forced me to actually take over a week of complete downtime from training. Most of the issues that were bothering me feel much improved. We will see how they feel once a little pressure is applied but for right now I am not aching as much in the joints. Especially the knee that was bothering me. It hasn't been aching after sitting for a while like it was before the downtime.
 
Okay guys, sorry I have not been around much. I wasn't able to train for a bit and had a lot going on with my life and work. As well as really working toward getting this side business up and running. I finished my Precision Nutrition Coach Certification. So now I am also a Pn1 which is great. I have been working on my website. So far I have the home page basically set up. Learning that part of it as I go.

I have done a few warm up workouts over the last 2 weeks nothing more than some calisthenics and some very light lifting. Today was the first day I did a little pushing.

2 Rounds of the Hero's warm up.

Superset 1
Speed Squats 5 sets of 3
Recline rows x5 sets sub-max rep - submax means just a rep or two shy of failure.

Superset 2
DB Incline Bench 4 x12
EZ Bar Curls 4 x 8

Triple Set -
Triangle Mobility Drill 3 sets of 5
French Press OH Triceps Ext 3 sets of 8
Ab roll outs 15, 12, and 8

Abs got crushed here. Been a while for anything especially core work.

WHEW! Including the warm up calisthenics sets that was 41 sets in just over an hour.
Dripping sweat in 70 degrees with a breeze, yep it worked!!!!

If any of you have the time go check out my site and give me some recommendations. I will be editing the text and whatnot to improve it and add more value but I wanted it up and published ASAP so I could try and get a few new clients. Invalid Link Removed

The fun / hard part will be the About Us / me section... I have no idea what to write.
 
MrKleen73 said:
Okay guys, sorry I have not been around much. I wasn't able to train for a bit and had a lot going on with my life and work. As well as really working toward getting this side business up and running. I finished my Precision Nutrition Coach Certification. So now I am also a Pn1 which is great. I have been working on my website. So far I have the home page basically set up. Learning that part of it as I go.

I have done a few warm up workouts over the last 2 weeks nothing more than some calisthenics and some very light lifting. Today was the first day I did a little pushing.

2 Rounds of the Hero's warm up.

Superset 1
Speed Squats 5 sets of 3
Recline rows x5 sets sub-max rep - submax means just a rep or two shy of failure.

Superset 2
DB Incline Bench 4 x12
EZ Bar Curls 4 x 8

Triple Set -
Triangle Mobility Drill 3 sets of 5
French Press OH Triceps Ext 3 sets of 8
Ab roll outs 15, 12, and 8

Abs got crushed here. Been a while for anything especially core work.

WHEW! Including the warm up calisthenics sets that was 41 sets in just over an hour.
Dripping sweat in 70 degrees with a breeze, yep it worked!!!!

If any of you have the time go check out my site and give me some recommendations. I will be editing the text and whatnot to improve it and add more value but I wanted it up and published ASAP so I could try and get a few new clients. Invalid Link Removed

The fun / hard part will be the About Us / me section... I have no idea what to write.
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Welcoming me back big man. Congrats on the cert, so your gong to be doing diet coaching?
 
Thanks! Yes Sir diet, training, supplementation. The whole gamut. Trying to put all these years of training and research to work for me.
 
I already have my NASM CPT cert and the Underground Strength Coach cert as well.
 
jimbuick said:
You can always train people out of my gym. For a small monthly fee....
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Lol yeah I can do that in mine too. I am not sure I will offer direct training though. Maybe if I can get a few but I have a full time job the distance coaching is going to be my focus.
 
Main 2 things that stand out worth criticizing:

-Menu displays all the option tabs twice, which makes it look cluttered and makes the list twice as long to read through before realizing it repeats the list

-When you click to select a training package, it immediately takes you to a billing screen. If I was a potential client I'd likely want contact info here so I can reach out to you personally and chat before I pull the trigger on signing up. Make it easier for them to contact you with redundancy here (in addition to the contact tab that already exists on the menu). People can be lazy.

I think the site looks very good and is very easy to read and digest without being too fluffy or wordy. This site looks MUCH better than I anticipated from a first timer in web design.

Hopefully this random feedback from the peanut gallery is helpful somehow! Proud of you, man.
 
Hyde said:
Main 2 things that stand out worth criticizing:

-Menu displays all the option tabs twice, which makes it look cluttered and makes the list twice as long to read through before realizing it repeats the list

-When you click to select a training package, it immediately takes you to a billing screen. If I was a potential client I'd likely want contact info here so I can reach out to you personally and chat before I pull the trigger on signing up. Make it easier for them to contact you with redundancy here (in addition to the contact tab that already exists on the menu). People can be lazy.

I think the site looks very good and is very easy to read and digest without being too fluffy or wordy. This site looks MUCH better than I anticipated from a first timer in web design.

Hopefully this random feedback from the peanut gallery is helpful somehow! Proud of you, man.
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Excellent, I will go check that part out. I was thinking the same thing on them being able to contact me from there. However I also wanted an option that they could order from directly if they already knew what they were coming to purchase. Do you think just putting an option for contacting me under the prices would be sufficient? Something like a button that says I have more questions, and take them to the contact page?

There is basically a contact me button at the bottom of every page too but like you said people are lazy and may not go look further.

I have been getting in some good workouts lately. Really just breaking my body back in a bit at a time to allow the aching and creaking parts to lubricate and re-fortify themselves for more intense activity.

Right now my training is on the basic movements, and coupled with a lot of calisthenics. So Deadlift, Squats, Bench, Military Press, Rows, Pull ups, PUsh Ups, and some sled work. I am trying to find my recovery sweet spot that considers muscular, CNS and connective tissue recovery. It will take some cycling and what not but I feel I am working out nicely as I go.
 
Just scoped the site with the updates and I think the menu looks way better, and the huge contact box below the purchase options should really help promote inquiries.
 
pete8407 said:
Hey buddy how have you been!?
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Doing well just had a lot of injuries, and life priorities take me away from the boards and training for a bit. Still have some wounds but they may require surgery so my goals had to change for a bit to see how they respond to being broken back in.
Hyde said:
Just scoped the site with the updates and I think the menu looks way better, and the huge contact box below the purchase options should really help promote inquiries.
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Thanks, I still need to do the About me and place my certifications somewhere on the site. Do you think maybe in the footer on all pages then on the About Us page? I don't want it to be messy looking but it would definitely help for them to see some credentials.
 
Okay guys, not workout related at all but I wanted to share something cool going on in my life. It stems from a horrible experience, our dog ran away a while back and we just came to the conclusion we were probably never going to see him again. While researching what kind of dog I wanted to get next and expecting to get one in another 6 months or so I found a puppy I fell in love with. He is a Boar-dog, which is not a specific breed, but a hybrid dog bred specifically for size, athleticism, protection and tenacity. His Father is a 90 Olde English Bull Dog, and his mother is a 220lb Mastiff / Great Dane Hybrid known as Gladiators. His parents are all certified free of hip dysplasia, or any genetic diseases, and they have had a few litters from the Sire and Dam and they have all been excellent working dogs capable of running miles at a time, defending against bulls or boars, and family pets in when at home relaxing. So I was very happy to find this temperament, size and athletic ability in the same dog. Also I have always wanted a Blue dog, blue is the color but it is actually a gray or silver color. Well he has that also. So when I saw this guy and he was actually available I hit my wife up and negotiated my birthday and Valentines Day present to get the dog. :) I didn't want to miss this little guy because he was pretty much my ideal dog I have been wanting for several years!

His name is Wraith, it means Ghost, or Ghost like appearance... goes with his silver and grey coloring. Just imagine seeing this guy stepping out of a dark corner in my home and trying to get your eyes to fix on him. Is that the ghost of a panther??? No it's my 150+ lb dog who is about to eat your lunch!!!! Yeah I said it the breeder estimated he would be a minimum of 150lbs going off of what their other litters weighed, and him being the biggest / pick of the litter. They had a puppy about his size and shape in the last litter and he was 90 lbs at 8 months old!!! He should look a lot like a Bull Mastiff just a little bigger.

He is 5 weeks old in these pictures, just look at those paws. He is already bigger than their full grown Jack Russell terrier. I can't wait to finally go pick him up. We can't pick him up until his last set of shots at 8 weeks. So I have to wait until February 11th to go back to pick him up. He will likely be another 10-15lbs heavier by that time. Yes these dogs seem to average 3-5lbs of growth every week for a while. Hopefully I can get a weekly picture so I can keep them to have of him. The first pics I have of him were right after his first Vet visit a few days old, still has the bandaids on from them taking his blood to test for any genetic disorders. So I will have some pics from all points in puppy-dom.

So without further adieux here is Wraith!

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MrKleen73 said:
Okay guys, not workout related at all but I wanted to share something cool going on in my life. It stems from a horrible experience, our dog ran away a while back and we just came to the conclusion we were probably never going to see him again. While researching what kind of dog I wanted to get next and expecting to get one in another 6 months or so I found a puppy I fell in love with. He is a Boar-dog, which is not a specific breed, but a hybrid dog bred specifically for size, athleticism, protection and tenacity. His Father is a 90 Olde English Bull Dog, and his mother is a 220lb Mastiff / Great Dane Hybrid known as Gladiators. His parents are all certified free of hip dysplasia, or any genetic diseases, and they have had a few litters from the Sire and Dam and they have all been excellent working dogs capable of running miles at a time, defending against bulls or boars, and family pets in when at home relaxing. So I was very happy to find this temperament, size and athletic ability in the same dog. Also I have always wanted a Blue dog, blue is the color but it is actually a gray or silver color. Well he has that also. So when I saw this guy and he was actually available I hit my wife up and negotiated my birthday and Valentines Day present to get the dog. :) I didn't want to miss this little guy because he was pretty much my ideal dog I have been wanting for several years!

His name is Wraith, it means Ghost, or Ghost like appearance... goes with his silver and grey coloring. Just imagine seeing this guy stepping out of a dark corner in my home and trying to get your eyes to fix on him. Is that the ghost of a panther??? No it's my 150+ lb dog who is about to eat your lunch!!!! Yeah I said it the breeder estimated he would be a minimum of 150lbs going off of what their other litters weighed, and him being the biggest / pick of the litter. They had a puppy about his size and shape in the last litter and he was 90 lbs at 8 months old!!! He should look a lot like a Bull Mastiff just a little bigger.

He is 5 weeks old in these pictures, just look at those paws. He is already bigger than their full grown Jack Russell terrier. I can't wait to finally go pick him up. We can't pick him up until his last set of shots at 8 weeks. So I have to wait until February 11th to go back to pick him up. He will likely be another 10-15lbs heavier by that time. Yes these dogs seem to average 3-5lbs of growth every week for a while. Hopefully I can get a weekly picture so I can keep them to have of him. The first pics I have of him were right after his first Vet visit a few days old, still has the bandaids on from them taking his blood to test for any genetic disorders. So I will have some pics from all points in puppy-dom.

So without further adieux here is Wraith!

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Nice looking dog. Great name by the way! when he grows up I bet he will put away the food. lol
 
MrKleen73 said:
Okay guys, not workout related at all but I wanted to share something cool going on in my life. It stems from a horrible experience, our dog ran away a while back and we just came to the conclusion we were probably never going to see him again. While researching what kind of dog I wanted to get next and expecting to get one in another 6 months or so I found a puppy I fell in love with. He is a Boar-dog, which is not a specific breed, but a hybrid dog bred specifically for size, athleticism, protection and tenacity. His Father is a 90 Olde English Bull Dog, and his mother is a 220lb Mastiff / Great Dane Hybrid known as Gladiators. His parents are all certified free of hip dysplasia, or any genetic diseases, and they have had a few litters from the Sire and Dam and they have all been excellent working dogs capable of running miles at a time, defending against bulls or boars, and family pets in when at home relaxing. So I was very happy to find this temperament, size and athletic ability in the same dog. Also I have always wanted a Blue dog, blue is the color but it is actually a gray or silver color. Well he has that also. So when I saw this guy and he was actually available I hit my wife up and negotiated my birthday and Valentines Day present to get the dog. :) I didn't want to miss this little guy because he was pretty much my ideal dog I have been wanting for several years!

His name is Wraith, it means Ghost, or Ghost like appearance... goes with his silver and grey coloring. Just imagine seeing this guy stepping out of a dark corner in my home and trying to get your eyes to fix on him. Is that the ghost of a panther??? No it's my 150+ lb dog who is about to eat your lunch!!!! Yeah I said it the breeder estimated he would be a minimum of 150lbs going off of what their other litters weighed, and him being the biggest / pick of the litter. They had a puppy about his size and shape in the last litter and he was 90 lbs at 8 months old!!! He should look a lot like a Bull Mastiff just a little bigger.

He is 5 weeks old in these pictures, just look at those paws. He is already bigger than their full grown Jack Russell terrier. I can't wait to finally go pick him up. We can't pick him up until his last set of shots at 8 weeks. So I have to wait until February 11th to go back to pick him up. He will likely be another 10-15lbs heavier by that time. Yes these dogs seem to average 3-5lbs of growth every week for a while. Hopefully I can get a weekly picture so I can keep them to have of him. The first pics I have of him were right after his first Vet visit a few days old, still has the bandaids on from them taking his blood to test for any genetic disorders. So I will have some pics from all points in puppy-dom.

So without further adieux here is Wraith!

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That is just awesome. What a great looking pup and what a unique breed. He's a stunner too in the looks dept ;)
 
Cute pup! And I think putting the credentials at the bottom of every page would be a fine idea. You'll know if it looked too cumbersome.
 
Studhorse said:
Nice looking dog. Great name by the way! when he grows up I bet he will put away the food. lol
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Thanks! Yeah he will probably eat me out of house and home!
booneman77 said:
That is just awesome. What a great looking pup and what a unique breed. He's a stunner too in the looks dept ;)
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Thanks Booneman!

wasme said:
Congrats Chris (although sorry to hear about your other dog). Cool name and he is cute as hell.
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Thanks Simon!
Hyde said:
Cute pup! And I think putting the credentials at the bottom of every page would be a fine idea. You'll know if it looked too cumbersome.
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Thanks! Yeah that was my thought. Put them in there and see how it looks.
 
Last nights workout was a beast.

Warm Up:
2 songs on Airdyne Bike
3 Rounds of Air Squats x10, Push Ups x10, Recline Ring Rows x10, Burpees x5

Super Set 1 - 90 seconds rest
Squat Jumps 2,2,2,2,2
High Bar ATG Squats up to RPE8 135x6, 225x6, 275x6, 275x6, 275x6

Super Set 2 - 45-60 seconds rest
Push Ups - 25, 25, 25, 25, 25 - RPE8 on final rep
Ring Pull Ups @ RPE8 - 5, 3, 3, 3

Sumo Dead Lifts RPE7 (Explosive pulling) 225x10, 225x10, 225x10

Super Set 3 - Rest 30-45 seconds
DB Supinating Curls @ RPE8 - 30x12, 30x8, 30x8
Band Pull Aparts - Red Band - 33, 33, 33

I was dripping sweat at the end of this beast!
 
Yeah, it is nice to get back to my preferred style of workouts. I just seem to have better luck staying healthy with something more like this. I will be adding a few other things into the mix as I go along. However you can definitely expect to see a lot more variety back in my training. Especially when it comes to accessories and strength / endurance work.

Tonight the workout is based around Bench as the main movement. It will still be full body of sorts like this one was but bench will get the bulk of the time and strength focus. Everything else gets less rest and is more for volume and other aspects of fitness. There will be a little explosive work, body weight stuff, and hypertrophy work throughout the rest of the movements.

The way I have the program arranged I have 3 days full body athlete type workouts focusing on one of the big 3, and one optional full body hypertrophy / metabolic day. Throughout the week the workouts address Explosiveness, Mobility, Hypertrophy, strength, strength endurance, and the 6 basic movements - Squat, Hip Hinge, Vertical Pull, Vertical Press, Horizontal Pull and Horizontal Press.

On 2-3 of the non lifting days I will be working my core, and energy systems using several methods including Biking, Calisthenics, GPP Circuits, Sprinting, Running a mile for time, complexes with Medicine Balls, Battle Ropes, Weighted Carries and the like.

I am going to have to watch how my joints and connective tissue respond then adjust appropriately avoiding the HM Day or some of the GPP when things are feeling pushed a bit too far. I am happy to be back in swing and do not want to get overzealous and put myself out again!
 
MrKleen73 said:
Yeah, it is nice to get back to my preferred style of workouts. I just seem to have better luck staying healthy with something more like this. I will be adding a few other things into the mix as I go along. However you can definitely expect to see a lot more variety back in my training. Especially when it comes to accessories and strength / endurance work.

Tonight the workout is based around Bench as the main movement. It will still be full body of sorts like this one was but bench will get the bulk of the time and strength focus. Everything else gets less rest and is more for volume and other aspects of fitness. There will be a little explosive work, body weight stuff, and hypertrophy work throughout the rest of the movements.

The way I have the program arranged I have 3 days full body athlete type workouts focusing on one of the big 3, and one optional full body hypertrophy / metabolic day. Throughout the week the workouts address Explosiveness, Mobility, Hypertrophy, strength, strength endurance, and the 6 basic movements - Squat, Hip Hinge, Vertical Pull, Vertical Press, Horizontal Pull and Horizontal Press.

On 2-3 of the non lifting days I will be working my core, and energy systems using several methods including Biking, Calisthenics, GPP Circuits, Sprinting, Running a mile for time, complexes with Medicine Balls, Battle Ropes, Weighted Carries and the like.

I am going to have to watch how my joints and connective tissue respond then adjust appropriately avoiding the HM Day or some of the GPP when things are feeling pushed a bit too far. I am happy to be back in swing and do not want to get overzealous and put myself out again!
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" overzealous and put myself out again!" this is the hard part!
 
Studhorse said:
" overzealous and put myself out again!" this is the hard part!
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No doubt, that is the hard part. I thrive on intensity and for years my favorite things were just about any set extending protocol I could find to drive myself into oblivion. I was reaching failure multiple times in a workout and just about every workout. Left a lot of chronic overuse injuries lying around to flare up whenever I push a bit too hard.
 
pete8407 said:
Love the dog! I checked out the site, looks great!
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Thanks Pete!

Been a busy day so rather than type everything up here is a pic of my workout. The only difference is that I did ring reverse flies instead of DB Rear Delt Swings. Was an awesome workout and had me sweating pretty good in 60 degree weather. Kept all rest periods short and went back to work just before I felt completely ready to in order to keep intensity up.

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Haha "fukcing pumped!!!" That's the best when you feel it totally necessary to note that. You know it was a good one
 
MrKleen73 said:
I already have my NASM CPT cert and the Underground Strength Coach cert as well.
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Where did you go to get this certification Chris? Both.
 
booneman77 said:
Haha "fukcing pumped!!!" That's the best when you feel it totally necessary to note that. You know it was a good one
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No doubt and it felt so good to have done something different with each part of my body. It is already responding better to this training.

HokiePride said:
Where did you go to get this certification Chris? Both.
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The NASM is from Invalid Link Removed you do the studying via book or online then go to a proxy exam center to test. The Underground Strength Coach is Zach Evenesh training system certification. It is more performance based athletic and strength training and a lot of minimalism stuff added in too. It is available here Invalid Link Removed

Last night I went and did my upper body push group pump work in. I didn't track weights but everything was started at about an RPE7.5-8,was machine based and performed like so.

8 reps 5 seconds rest, 8 reps, 5 seconds rest, repeat for 5 rounds

Life Fitness Chest Press - last 2 rounds were 7 and 5

HS Shoulder Press - last round 6 reps

Dip Machine - all sets at 8 reps just barely

Super set : 3 sets of 20-30 use partials, all the way down to pulses in order to complete reps
Rear Delt Swings - 30lbs x30, 30, 30
DB Side Raise - 30lbs x30, 30, 30

I was looking large and in charge after this.

I am going out to the garage in a bit to hit dead lifts, first in a while, I am excited and dreading it at the same time. After I finish that I will do the pump work for all of my upper body pulling and curling.
 
Hey guys, been pretty busy as of late but still getting it in. Last night was just a GPP / conditioning / pump workout.

6 rounds
DB Farmers Carries x 50 yards
Push ups x 25
Tire sled rope pulls x 30 yards

5 rounds 30 seconds rest - high rep pump work for medial delts and biceps.*

Total reps about 180 -200 reps total for each exercise or the 5 rounds

Side Raises full ROM down to partials x Sub Max Reps
Supinating Curl - x Sub Max Reps


Tonight is squats and Sumo Deads!!! Hoping to go up to 335 for a few sets tonight. Ability to put up weight is increasing pretty quickly. My knee is holding up, my shoulder is still complaining a bit, but it seems to be improving just not as fast.
 
wasme said:
Hope you have some big 'healthy' lifts Chris!
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Thanks Simon!

I had a great lift last night. I have decided that I asm going to give the SSB bar a chance for a bit. My shoulders are getting a little sore in back with the regular squats right now. While t is healing and getting used to the upper body work again I don't want to aggravate them unnecessarily with squats. However my squats went well last night.

10 minutes on Airdyne Bike

2 minutes rest between super sets
Squat Jumps - x2, 2, 2, 2, 2
Barbell Squats ATG - worked up to RPE8 4-6 reps = 135x6, 225x6, 315x6, 335x6, 335x5 - 6 more reps at 335 than last week. Knee held out well but back side of both shoulders got aggravated.

30 seconds rest between super sets
Push Ups - 25, 25, 25, 25, 25
Recline Ring Rows 25, 23, 14, 9 - Sub Max

RPE8 30 seconds rest between supersets
DB Supinating Curls 50x6, 50x6, 50x4
Band Pull Aparts - x35, 35, 35

I was soaked, huffing and puffing by the end of this one.

Also went out for a walk at lunch today for a little extra activity and to get some vitamin D. Yeah it was sunny and hit 90 today according to my car!
 
It snowed so much I had to call in and work Saturday now, as my commute would have become 2+ hours one way
 
Hyde said:
It snowed so much I had to call in and work Saturday now, as my commute would have become 2+ hours one way
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Totally understand that decision.
wasme said:
Must be nice lol
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Well maybe not nice but far nicer than working out in the cold. Still not as nice as working out indoors in a really nice basement gym. ;)

I was actually pretty tired last night when I got home. Being out in the sun kicked my ass from not being used to doing anything in the heat. So since cardio was already taken care of I decided to catch up on some much needed rest. My pre-workouts have been affecting my sleep a bit since I hadn't used them in a while I am more sensitive to the stims.

On a life note I am very excited that I finally get to go pick up my new puppy Saturday. I got a few new pics of him last week. She said he has already grown a good bit since then. Just 2 more days, but here is how much he changed in a week from the pictures earlier on this page.

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I call this one Wraith the fearless!!!
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Pup looks awesome dude! Gonna be one broad chested S.O.B from the looks of it.
 
Oh man kleen that dog is a BOSS ha. Alpha male for sure ;) he will fit right in
 
jswain34 said:
Pup looks awesome dude! Gonna be one broad chested S.O.B from the looks of it.
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Thanks! Yeah, his chest is wide and his front legs bow out nicely. He is gonna be a big boy. I wont be surprised if he is 15lbs heavier than when I bought him 3 weeks ago.
booneman77 said:
Oh man kleen that dog is a BOSS ha. Alpha male for sure ;) he will fit right in
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Thanks yeah I am so hyped to get him I think I am annoying everyone in the house. This whole week seems to be taking forever!!!!

Had a nice workout today, continuing to make progress and man each time I get back in there the difference in my physique and pump is noticeable. I love filling back up quickly after injuries!!! I prefer not to be injured but since I was it is nice to see the quick rebound.

Warm Up 3 rounds nonstop, 10 Squats, 10 Push Ups, 10 Recline Ring Rows, 5 burpees

2 minutes rest, work up to RPE8
Superman pushups - 2, 2, 2, 2, 2
Bench Press 135x6, 225x6, 245x6, 245x6, 245x5 - up 6 reps @ 245 from last week.

30-60 seconds rest
Wide Grip Lat Pulldowns - 8p x15, 11px15, 10p x15, 10px10
DB Swings (Hard Style) - 60x15, 70x15, 70x15, 70x15

Rear Delt Swings - 30x30, 30x30, 30x20
DB Side Raises - 30x15, 15, 15 + 10 pulses

Extra Credit work - 6 sets of high rep triceps pump work with various types of extensions
Around The Worlds - 10lbs x 2 sets to failure for the delts.

Contemplating focusing a bit more on explosive lifting to build strength by increasing speed as well as focusing on doing hypertrophy work. Not really focus on increasing strength by lifting in the upper range as much. Possibly just going up to an RPE8 or 9 with some singles in my warm up but keep the volume of my heavy lifting very low. As long as I work on increasing the weight I can lift explosively my top end strength will increase and my joints should be able to hold out to the training a bit more. That way I can buy myself some more growth and strength increase while letting my connective tissue catch up to the workload. Will use the same split for a while but focus on my speed more during the mechanical work Not allowing it to slow down too much as opposed to focusing on an RPE.

Well maybe not with deadlifts!!!! If they remain okay I will push them higher!!!
 
All good block training starts with a higher volume lower intensity phase for a reason - and joint preparation is not to be overlooked as a benefit of that phase! Gotta have a performance base before you start going to crazy after all.
 
Hyde said:
All good block training starts with a higher volume lower intensity phase for a reason - and joint preparation is not to be overlooked as a benefit of that phase! Gotta have a performance base before you start going to crazy after all.
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Absolutely agree. I was keeping everything at no higher than an RPE8 but even there I was feeling a little abused. Feeling a bit better with that adjustment. Workouts have been similar set ups as you saw last week but speed work 3-5 reps in the 40-70% range where I was doing the 4-6 reps RPE8 before.

Deadlifts went well this past weekend, not pushing too hard just moved my working sets up to 405 and held together pretty well.

I am hoping I can get this shoulder to heal up without having to go get it cleaned out. At least the deadlifts did not cause any issues.
Tonight should be a good and enjoyable workout. I will update how it goes a bit later.
 
booneman77 said:
How's the new pup!
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He is just awesome, has a great temperament, gets along well with my other dog and is just way to damn cute! Total lapdog, as is common with them even though they are a Giant Breed. He is absolutely gorgeous, his gray eyes and coat, just an awesome dog all the way around.

His first day on a leash and he basically figured out to stay near me on my left side in a heel. Going to be very easy to train. I will probably end up taking pics of him every Saturday and post them up in here.
 
Had a great workout last night. First time to finish it with zero pain at all since I hurt the shoulder the week after the meet.

2 Minutes Rest - Quick reps but not explosive to keep the bar in contact with my traps and shoulders the whole time.
SSB Squat - Ass to ankles! - 65x10, 155x5, 205x5, 245x5, 295x5, 335x5, 335x5, 335x3 - felt really good with the SSB, no issues with shoulder and keeping the reps quick but not explosive kept the bar from bouncing on my ACP.

Rest 60 seconds - Explosive reps
Speed Bench - 135x5, 155x5, 175x5, 185x5, 205x5, 225x5, 245x3, 245x3 - shoulder felt good here on all sets. Normally already feeling a bit beat up from the squats. Great improvement on that front!

Rest 60 Seconds
Ring Pull Ups - 4 sets of 3 just to work them in there.... trying to reintroduce the pronated grip pull up without pain in the brachialis so low reps and a little more frequency are required to stimulate that adaptation.

Rest 45 seconds
Hex Bar Shoulder Press - 105x10, 105x10, 105x10, 105x8 - I really love this movement! Shoulders, triceps, traps and even upper chest get a great contraction!!!

Rest 30 seconds between super sets.
Single Leg Extensions - 4p x15, 4p x15, 4p x 10, 4p x6, 2 legs 4p x 15 - man my quads were burning at the end of this!
Triceps Rope Extensions - 4p x12, 4p x12, 4p x12, 4p x12, 4p x10 - Triceps were looking massive when done!
 
MrKleen73 said:
Had a great workout last night. First time to finish it with zero pain at all since I hurt the shoulder the week after the meet.

2 Minutes Rest - Quick reps but not explosive to keep the bar in contact with my traps and shoulders the whole time.
SSB Squat - Ass to ankles! - 65x10, 155x5, 205x5, 245x5, 295x5, 335x5, 335x5, 335x3 - felt really good with the SSB, no issues with shoulder and keeping the reps quick but not explosive kept the bar from bouncing on my ACP.

Rest 60 seconds - Explosive reps
Speed Bench - 135x5, 155x5, 175x5, 185x5, 205x5, 225x5, 245x3, 245x3 - shoulder felt good here on all sets. Normally already feeling a bit beat up from the squats. Great improvement on that front!

Rest 60 Seconds
Ring Pull Ups - 4 sets of 3 just to work them in there.... trying to reintroduce the pronated grip pull up without pain in the brachialis so low reps and a little more frequency are required to stimulate that adaptation.

Rest 45 seconds
Hex Bar Shoulder Press - 105x10, 105x10, 105x10, 105x8 - I really love this movement! Shoulders, triceps, traps and even upper chest get a great contraction!!!

Rest 30 seconds between super sets.
Single Leg Extensions - 4p x15, 4p x15, 4p x 10, 4p x6, 2 legs 4p x 15 - man my quads were burning at the end of this!
Triceps Rope Extensions - 4p x12, 4p x12, 4p x12, 4p x12, 4p x10 - Triceps were looking massive when done!
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Nice workout! Zero pain! you have to be stoked.
 
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