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Jim: Performance is King Log.

Hit the gym hard today. Had an extended warm up, because I had more time today. Was in the gym longer than I wanted, so now it's post workout pizza before I cook steak for dinner.

Possibly just had the most strenuous DE session of my life...


DE Lower: 28MAY13

Pre: 4 Uptake, 3 Uncut, 5g Mono
Intra: Gator + MBCAA

Warm-up: Agile 8, LBBSx45#xa lot, x135#xa lot, x185#xa little

Pause Squats: 230x1x5, 250x1x3 (3 sec pause)
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Front Squat: 175x5, 185x5, 225x5
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GHR: BWx8, +45x8, +50x8
45 deg. Hyper: +50x8, +100x8, +100x6

Called it here because it was getting late. I was initially going to do some core stuff as well, but decided to put that off and will hit it hard tomorrow with anti-extension/anti-rotation work tomorrow (to supplement carries). I did a better job today with spinal extension and sitting back. Still have the core deficiency, but focusing on not allowing it to happen as much made a big difference in how comfortable I was in the hole. Shins looked near vertical (according to my training partner) and he said my front squats were beautiful (enough so that it made him mad because I had so much more weight than him lol).
 
Damn Jim kicking some butt love the front squats!! That's just one thing I'm freaking suck on is any squats.
 
Went in today and got some GPP+core work in. It was awful but had some fun with it.

Pre: 7 Uptake, 2 Uncut
Intra: Gator + MBCAA

Warm-Up: Shoulder Dislocate, Push-ups, Scapula Retraction, Lunges into HF stretch, Foam Roll ITB/Hammie/Add. + Delt/Lat

Pallof Press: MD(band)x8x2 (per side)

Trap Bar Farmer Carry: 315x60yards
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Arm Over Arm Pull: 225#(+sled)x30yards, 270(+sled)x30yards
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BB Roll Outs: BWx5x4

Sled Pull: 540#(+sled)x30yards
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Sprints: 30yardsx3

Notes: Hmmmm, workout went well. Focus was good. Can't say whether or not I was affected by the loss of drive, mostly because today would probably have been awful with or without it. Legs were on FIRE during the sled drags (which you can see in my video). My second set of farmers carries were more stable, kinda look like I'm drunk walking in the video. Arm over Arm pulls were fun, had a really comfortable pump in the upper back. I can't say I wasn't winded during them (which again, can be seen in the video).
 
Bro you keep continuing to crush it and I def give you the vid master of the year award so far!!
 
In the market for a:

Belt (10mm most likely)
Elbow sleeves
Knee sleeves
Wrist wraps



Any suggestions?

The knee sleeves/belt are priority right now.
 
Inzer for belt. Wraps are really personal preference. Mine are stiff, others are stretchy. EFS or APT for decent price. My EFS wraps are 80cm vs 60.
 
Sean1332 said:
Inzer for belt. Wraps are really personal preference. Mine are stiff, others are stretchy. EFS or APT for decent price. My EFS wraps are 80cm vs 60.
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I'm not sure if I want wraps or just sleeves, just for a little extra support. Knees were killing me on Tuesday.
 
Rodja said:
I use stuff from several brands. EFS lever belt, Inzer wrist wraps, and Metal knee wraps. I've only used a knee sleeve once so I can't give much personal feedback on those.
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Are those the ones you've had the most success with?

I like the idea of the sleeve just for ease of use....
 
jimbuick said:
Are those the ones you've had the most success with?

I like the idea of the sleeve just for ease of use....
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A light wrap with a 2m knee wrap might be easier to do than a tight fitting knee sleeve, but I don't know. I like my Inzer Z wraps for wrist wraps, APT Blue Arrows for knee wraps, and an Inzer lever belt. I got 13mm, but I recommend 10.
 
jimbuick said:
Are those the ones you've had the most success with?I like the idea of the sleeve just for ease of use....
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I prefer the EFS Krait wraps, but they require a very strong hand to apply them properly. 60cm on wrist wraps is probably all you're going to need. Inzer's Z Wraps would be a good idea. A sleeve and a wrap aren't going to quite do the same thing, though. If you're looking to just keep the area warm, then go with a sleeve.

jimbuick said:
Why the lever belts?
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Convenience.
 
Jim I have 2.5M Inzer Z-Wraps worn twice. USAPL won't let me wear them because they're over 2M.

There yours if interested

Edit: They're*. ...I'm not as think as I dumb I am.
 
Rodja said:
I prefer the EFS Krait wraps, but they require a very strong hand to apply them properly. 60cm on wrist wraps is probably all you're going to need. Inzer's Z Wraps would be a good idea. A sleeve and a wrap aren't going to quite do the same thing, though. If you're looking to just keep the area warm, then go with a sleeve.

Convenience.
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OK, probably gonna want wraps then.

Thanks for the info!
Sean1332 said:
Jim I have 2.5M Inzer Z-Wraps worn twice. USAPL won't let me wear them because they're over 2M.

There yours if interested
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Yes, I'm all about that.
 
Had a decent workout today. Was a little pressed for time because work went later than it should have (for me, not for everyone. I had to supervise some dumb stuff after everyone else got released...).

DE Upper 30MAY13

Pre: 7 Uptake, 3 Uncut
Intra: Gator + MBCAA

Warm-up: Bar x 15

DE Bench: 145x1x5, 165x1x4

Tate Press: 45x5x2, 50x5x2, 55x4

a1. Hammer Grip Chin-Up: BWx8x3
a2. Low Pulley Face Pull: 70x10, 90x8, 110x8

Bradford Press: 95x8, 105x6, 105x7.5


Notes: Didn't get to do the warm up like I usually do. Not a particularly big deal since it was a one time thing. Thinking I may have tendinitis or a mild strain...

Bicep has a dull ache, closer to the elbow. It expands all the way around the bar (to the tricep as well) and a little into the forearm. I think it happened when I was doing the connex layouts this week. Some of those boxes were pretty darn heavy and I had to do it myself because everyone else was doing division review (it was cool to get out of it, but the layout sucked lol). If it's tendinitis I'm thinking I need to start doing more legitimate bicep work to strengthen the weak link. If it's a strain I need to rest it...soooo I'm gonna wait it out and see what happens lol.
 
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Anyone have any idea about these? I'm gonna get some wraps from Sean, but my wife's knees are probably worse than mine and I know she'd like the convenience.
 
They def look better than normal knee sleeves. The reg ones are a bitch to get on. I know a guy that benches with the elbow version and says its good.
 
ME Lower 31MAY13

Pre: 3 Uncut, 4 Uptake
Intra: Gator + MBCAA

Warm up: Barx15. Gym closes at 8 on Friday and I didn't get in the gym til 7......

Conventional DL: 95x5, 135x5, 185x5, 225x5, 275x5, +belt 315x5 (PR), 325x5 (PR)

Front Squat: 155x5, 185x5 (wanted 1 more set, didn't have time)

Good Morning: 135x8, 155x8, 185x8, 225x8 (wanted 1 more set, didn't have time)

Hanging Leg Raise: N/A (gym closed, will do tomorrow)


Notes: Focus was good, put the headphones in for the 315 and 325 set. Might have had 10-15 more pounds in me for a 5RM but I didn't want to miss a lift. Didn't have any real issues with set up of the pull itself. Grip was steady. Did a full reset at the bottom between reps so there was no bounce or loss of tightness. Can't say I noticed too much by way of pumps (a little bit in the spinal erectors during the GMs) but the strength was there. Was sweating like a pig today, might have just been hotter in the gym though. Only gave myself 3 minutes of rest between the 315 and 325 (had to move on to assistance) and maybe got :45 between each set of GM/Front Squat.

Slept good last night. Been having some issues with that this week, waking up a good bit in the middle of the night. I'm not really sure why that is. Outside of that my sleep has been good this whole time, so....I don't really know what the deal with that is. Everything else is going well for me right now, my bicep was acting up yesterday (almost like the beginnings of tendinitis), but it wasn't an issue today.
 
Awesome front squats brother and lol no time wth you already there you make time your biatch!! jk but again very good workout!
 
1Jun13 GPP

Pre: 7 Uptake, 1 Uncut
Intra: Gatorade + MBCAA

Warm-up: PVC Over and Back/Dislocate, Assisted Hip Stretches/Mobility, Med Ball mash, Scapula Pull-ups

Band Pushdown: MDx8, HYx7x2 //
MDx5 (1 arm. Left to failure, match with right)

a1. BB Rows: 132x5x2, 132x8
a2. BB Bridge: ---, 132x13, 132x18

Hanging Leg Raise: BWx6x3

Hammer Curls: 25x15, 30x13

Sprints
6x10yds
4x20yds
2x30yds
1x40yds

Notes: Sprint then walk back and repeat. Kept the intensity fairly low until the sprints. Just went in to work some weak point training and do some acceleration work.
 
Sean1332 said:
mhhm

I may hafta do me some bridges here
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They feel good, was planning on going to a different gym but it was closed so I couldn't. So I had to change some stuff around since they didn't have a GHR that I liked.

The one they had was weird. A lot of pressure on the knees and almost nothing on the glutes/hamstrings.
 
jimbuick said:
They feel good, was planning on going to a different gym but it was closed so I couldn't. So I had to change some stuff around since they didn't have a GHR that I liked.

The one they had was weird. A lot of pressure on the knees and almost nothing on the glutes/hamstrings.
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try usin the lat pulldown machine as a GHR...kinda-ish
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Sean1332 said:
try usin the lat pulldown machine as a GHR...kinda-ish
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That is sketchy; have you tried it?

They actually don't even have one of those at Tucker anyway lol. I enjoyed the Pink Floyd in the background though, sounded like it was "learning to fly."
 
jimbuick said:
That is sketchy; have you tried it?

They actually don't even have one of those at Tucker anyway lol. I enjoyed the Pink Floyd in the background though, sounded like it was "learning to fly."
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haha that's supermanjow, used to pop into my old 5/3/1 thread, he swore by them though and he's a strong dude

I haven't tried those yet only because my gym has the biggest GHR in all of mankind, and our lat pulldown machine has a wall too close
 
jimbuick said:
That is sketchy; have you tried it?

They actually don't even have one of those at Tucker anyway lol. I enjoyed the Pink Floyd in the background though, sounded like it was "learning to fly."
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You can do something similar using a pole for support. They're brutal.

[video=youtube_share;K0o-3Ii3Blc]http://youtu.be/K0o-3Ii3Blc[/video]
 
Sean1332 said:
haha that's supermanjow, used to pop into my old 5/3/1 thread, he swore by them though and he's a strong dude

I haven't tried those yet only because my gym has the biggest GHR in all of mankind, and our lat pulldown machine has a wall too close
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I recognized the picture on his YouTube profile.

breezy11 said:
You can do something similar using a pole for support. They're brutal.

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That is significantly less sketchy lol.
 
3Jun13 ME Upper

Got off work today and had to pick my wife up from the hospital (her friend went into labor) so I didn't get my usual pre workout meal. Took the usual pre workout supps and felt like the focus was much stronger without that meal. Had a bit of a headache when I got to the gym, had it for a few hours before (no water today....) but it finally went away during the latter half of the workout after drinking a ton of my intra. Didn't get my usual warm up today, so I did it in between sets.

Pre: 3 Uncut, 7 Uptake
Intra: Gator + MBCAA

Warm-up: Bar x a lot

Inc. Bench Press: 95x3, 135x3, 165x3, 185x3 (PR?), 195x3 (PR) Notes: Did band ext. rotation and shoulder dislocates between sets.

DB Floor Press: 55x12, 65x10, 65x12 (possible rep PR?)

a1. Chest Supported T-Bar Row: 70x10, 90x10, 115x8, 135x8
a2. Hex Bar Rows: 135x10x3, 155x9

Notes: The pump with this superset was ridiculous!

b1. Reverse Grip Tricep Pushdown: 50x8, 60x6, 60x8 Note: Start with left, match with right
b2. Rope Curls: 90x10, 110x10, 120x9

Bent Over Rear Delt Rows: 35x5, 45x5, 55x5

Overall: Had a great workout today. Worked up a sweat, had a great pump going and was all kinds of focused. Finished the workout and went and did some grocery shopping before heading to Golden Corral for dinner. Tried making the protein ice cream but found out I didn't have any gallon bags and just ended up with a cold, chunky shake.....lesson learned. Need gallon bags.

Also, look what came in the mail today!

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I hate getting nutrition courses in the army. Most of the info is out of date and everything else is so incredibly basic.
 
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