Jim: Performance is King Log.

Friday's ME Lower work:

Pre: 4 IGF2, 2 Uncut, 3 Drive
Intra: Gatorade + MBCAA+ mix

Warmup: Squat to stands, shoulder mobility work with band, BR hip flexor stretch

Front Squat: 95x3, 135x3, 185x3, 225x3, 275x1 (225 felt easy, thought I could do this for 3. It was slow moving so I called it at 1)

Weighted Lunges: 135x5 (per leg), 155x5, 165x5

Stiff Legged Rack Pulls: 185x20, 275x11

Notes: Was supposed to do some specific core work, but it was an early morning session (for me anyway) and me and the training partner were both pretty depleted after this. Didn't get anything done today (besides seeing Iron Man 3 ) so I will be doing mobility/conditioning work tomorrow. The plan is to implement some rowing (to offset my pressing in a 2:1 ratio), sled pulling/pushing, core, and posterior chain work. Nothing ridiculous, but enough to get the blood flowing and breathing heavy.

Also, it may be worth mentioning that 275x1 is probably a PR for the Front Squat (I can't say for certain, it has been a while since I've maxed out on Front Squat). :thumbsup:
 
'89 Silverado with a small block 350. Sitting on 3" lowering springs. Engine/transmission/rear rebuilt 50,000 miles ago.

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jimbuick said:
Really?

I'm more of a ford man myself, but I got it from a friend so I knew what kind if shape it was in. And the price was good (along with pure necessity lol)

Definitely a nice truck though. She's been well maintained.
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I'm just a fan of trucks in general but have owned 2 Silverados. Both named the red rocket

I actually rear ended a 2013 Benz with my Red Rocket. Benz's tail end-smashed, Red Rocket-dented bumper
 
Sean1332 said:
I'm just a fan of trucks in general but have owned 2 Silverados. Both named the red rocket

I actually rear ended a 2013 Benz with my Red Rocket. Benz's tail end-smashed, Red Rocket-dented bumper
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I'm a truck guy as well. Usually ford trucks though.
 
Who goes to the gym on Sunday?!

<----- Apparently this guy does.


12MAY13 GPP/PreHab/Mobility

Pre: 2 Uncut, 3 Drive, 5 Uptake, 3g Mono
Intra: Same mix as always lol

WarmUp: Dynamic Track, Foam Roll lower body/lats, Band Pulldowns, Assisted Hip Openers, Band Assist Hammie Stretch, 2x30yd Bounds

KB Rows: 44#x10x3

Upright Sled Pulls: 90#(+sled)x60yds
Back Pedal Sled Pulls: 90#(+sled)x60yds (small steps, stay on heels. Really felt the hammies on this)

a1. Prone KB Switch: 18#x10x2
a2. KB "Suitcase" Carries: 97#x60ydsx2 (30yds per arm) Note: 1 Arm Farmer Carry with KB

Prowler Sprints: 135#(+sled)x30ydsx2 Note: Sprint down, had my partner take it back down the turf and then took it back. Rest was maybe 8-10 seconds between them. It was pretty terrible, moved it very quickly.


Notes: Good training session. Felt good afterwards, but shortly after felt like my blood sugar was low. Found some licorice strips at walmart and opened them up and ate some. Felt fine after having a couple (or 20). Hit up the barber for a haircut afterwards and then ate some chipotle.
 
Hell yeah man that is wth I'm talking about pimp daddy you got me fired up. I just posted my log today to lol. Took the Mrs. to eat with kids then drop her off to spend time with her mom, while I hit gym for back day and track for mile jog and then sprints off steps. For me the weekends the best due to no one else being around.
 
13MAY13 ME Upper Body

Pre: 3 Drive, 7 Uptake, 2 Uncut, 5g Mono
Intra: SSDD

BB Floor Press: 45x5, 135x5, 155x5, 175x5, 195x4+1(assisted), 185x5 (circa max extra volume)

DB Incline Press: 50x12, 45x13

a1. Reverse Grip BB Row: 115x12, 135x12, 145x9, 155x10
a2. Bent Over Rear Delt Row: 20x10x3, 25x10

b1. Seated DB Power Clean: 30x10, 30x12, 35x12
b2. DB Close Grip Bench: 70x12, 70x10 (video), 75x14 (switched to hex, the Ivanko was sketchy lol)


Vid: Invalid Link Removed

Trying to fill out these XLs!
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jimbuick said:
'89 Silverado with a small block 350. Sitting on 3" lowering springs. Engine/transmission/rear rebuilt 50,000 miles ago.

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Nice catch. Love it when you can find something pre owned that you KNOW was maintained well
 
Nice work, Jim!
 
First week of my 3 week Pendulum wave for DE. It went well, did a complex to warm up and went straight into the DE sets, the weight seemed to move faster as I got deeper into the exercise.

Pre: 3 Drive, 5 Uptake, 2 Uncut
Intra: SSDD

WarmUp:
MB Keg Tosses: 30x6x2
Assisted Hip Open: x2 (per leg)x2
Box Jump: x4x2

Box Squats: 6x3@50%
176x3x6

Walking Lunges: 132x5(per leg), 154x5, 176x5

SSB Good Morning: 108x8, 152x5, 152x6, 174x6

KB Front Carry (Different carry position each set): 88x60ydsx3

For the walking lunges I kept a shorter stride to put more strain on the quadriceps. The lower dose of uptake really allowed me to feel my glutes activate more on the GMs because of the pump. The weights moved easily enough, the only rest we got on each exercise was enough to change the weight, so we were motoring. Never really found myself particularly out of breath, my breathing is easier while using Drive/Uncut so I notice that I don't have to wait as between sets.

Videos:

1st + last of the Box Squat:
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SSB GM:
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Glutes are feeling good right now. Squats felt good enough, tried lifting my feet off on the 3+4 set, but it slowed me down and was awkward.
 
jimbuick said:
First week of my 3 week Pendulum wave for DE. It went well, did a complex to warm up and went straight into the DE sets, the weight seemed to move faster as I got deeper into the exercise.

Pre: 3 Drive, 5 Uptake, 2 Uncut
Intra: SSDD

WarmUp:
MB Keg Tosses: 30x6x2
Assisted Hip Open: x2 (per leg)x2
Box Jump: x4x2

Box Squats: 6x3@50%
176x3x6

Walking Lunges: 132x5(per leg), 154x5, 176x5

SSB Good Morning: 108x8, 152x5, 152x6, 174x6

KB Front Carry (Different carry position each set): 88x60ydsx3

For the walking lunges I kept a shorter stride to put more strain on the quadriceps. The lower dose of uptake really allowed me to feel my glutes activate more on the GMs because of the pump. The weights moved easily enough, the only rest we got on each exercise was enough to change the weight, so we were motoring. Never really found myself particularly out of breath, my breathing is easier while using Drive/Uncut so I notice that I don't have to wait as between sets.

Videos:

1st + last of the Box Squat:
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SSB GM:
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Glutes are feeling good right now. Squats felt good enough, tried lifting my feet off on the 3+4 set, but it slowed me down and was awkward.
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I've yet to do GMs with a SSB, just straight and 14" cambered. I suppose it's about time I change that.
 
Jim, have you tried sitting back further on the box to get your shins past parallel, a la Westside? I know when I started using bands around my knees on my warmups, sitting back on the box became much more natural and they helped carry over to better squatting form.
 
herderdude said:
Jim, have you tried sitting back further on the box to get your shins past parallel, a la Westside? I know when I started using bands around my knees on my warmups, sitting back on the box became much more natural and they helped carry over to better squatting form.
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I hadn't, but I will next week.

I'm not sure how well sitting that far back translates to raw squatting though. How have your results been with sitting farther back?
 
jimbuick said:
I hadn't, but I will next week.

I'm not sure how well sitting that far back translates to raw squatting though. How have your results been with sitting farther back?
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I happen to like it. I think it gives a better feel for sitting back in the squat. But my main form issue is just that, not sitting back. If your heavy squats don't pitch you forward, I'm not sure box squats have any carryover for raw squatters.
 
herderdude said:
I happen to like it. I think it gives a better feel for sitting back in the squat. But my main form issue is just that, not sitting back. If your heavy squats don't pitch you forward, I'm not sure box squats have any carryover for raw squatters.
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I can't say I generally have an issue sitting back (at least not one I'm aware of lol). I agree, I think the box squat is more suited to geared lifters.
 
Went to the field today and ran some receiver routes (sprints).

pre: 2 uncut, 5 uptake, 3 drive
Intra: SSDD


Started with "X" drills (40yd)

3 total, 2 for time (10.38, 10.55) and learned that I need to work on my acceleration, and agility.

Then spent 30 minutes straight running slants, gos, curls, and posts.
 
DE Upper: 16MAY13

Pre: 3 Drive, 3 Uncut, 3 Uptake
Intra: Do I really need to repeat this?

Bench Press: 6x3@55% (125#) : 125x6x3 (2xthumb from smooth, 2xpinkie on ring, 2xmiddle finger on ring)

JM Press: 95x5, 115x5, 135x5, 155x5 (PR), 175x4 (My wife said these looked more like CGBP, but I didn't get it on video lol)

a1. Wide Grip Pulldown: 90x8, 100x8, 100x7
a2. Low Pulley Face Pull: 80x8, 120x8, 140x7

Koklov Press: 95x8, 105x4, 95x7

Trap Bar Rows: 65x8, 85x8, 115x7, 135x8


Notes: Will have to try 3 caps a few more times before I can make a judgement on it. I can't say that I notice a sudden rush of energy with uncut, if anything at all it's just that I have the ability to continue lifting. It will be easier to weigh on it when I run out lol. My breathing is less labored when exercising as I continue using the drive (and possibly uncut as well). First week of DE went well, added some extra rowing volume because I didn't do any during my GPP. Feeling good, the pump was good after the superset. Biceps were hurting as I walked to the rack for the Koklovs (which are awful by the way).

Will update this with video links when they finish uploading to youtube. Got the first set of each hand grip for the DE Bench, and the first set of Koklovs on video. (yes, I know I make funny faces when I'm straining myself).
 
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Sean1332 said:
Good speed on that bench man.

Can you get your hands to the collars for the Koklov?
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Probably, I put them out there originally but it was slightly uncomfortable.

On that note.

iparatroop said:
Do you have issues with your left shoulder?
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Yes, it's the one I strained a few weeks back. (Might have been a month or two now)

Didn't feel any pain today, but I'm assuming you saw something I didn't see...
packers6211 said:
Kids a beast! Love the vids and btw 9500110105413136562645 Track number for yah!
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Awesome. Thanks brother.
 
jimbuick said:
Probably, I put them out there originally but it was slightly uncomfortable.

On that note.

Yes, it's the one I strained a few weeks back. (Might have been a month or two now)

Didn't feel any pain today, but I'm assuming you saw something I didn't see...
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Only thing I saw, and it may have been the angle of the cam, but it seemed as though your left side was slightly lower than your right. Form and speed looked good to me, but it looked like you were favoring, or stronger on your right side, if you will (referring to bench only).
 
jimbuick said:
Probably, I put them out there originally but it was slightly uncomfortable.

On that note.

Yes, it's the one I strained a few weeks back. (Might have been a month or two now)

Didn't feel any pain today, but I'm assuming you saw something I didn't see...

Awesome. Thanks brother.
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I'm assuming iPT was commenting in regards to what seemed like an imbalance during bench...
 
iparatroop said:
Only thing I saw, and it may have been the angle of the cam, but it seemed as though your left side was slightly lower than your right. Form and speed looked good to me, but it looked like you were favoring, or stronger on your right side, if you will (referring to bench only).
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Well there it is...
 
iparatroop said:
Only thing I saw, and it may have been the angle of the cam, but it seemed as though your left side was slightly lower than your right. Form and speed looked good to me, but it looked like you were favoring, or stronger on your right side, if you will (referring to bench only).
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I'll have to watch them. I appreciate the insight, now that I look for it I'm sure I'll see it.

It's possible that I'm tucking that elbow more in an effort to save the RC. Or it might just be weak. Whatever it is though, it's something I'll need to fix.
 
I see it.


I honesty couldn't say if it was camera angle or imbalance.

I'll get videos again next week and see if I do it again.
 
jimbuick said:
I see it.

I honesty couldn't say if it was camera angle or imbalance.

I'll get videos again next week and see if I do it again.
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Yeah, I couldn't tell either, but I saw it. Knowing that you strained your shoulder, it makes it more likely that you were favoring it. Not negative criticism at all, so please don't take it that way.
 
iparatroop said:
Yeah, I couldn't tell either, but I saw it. Knowing that you strained your shoulder, it makes it more likely that you were favoring it. Not negative criticism at all, so please don't take it that way.
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What's wrong with a little negative criticism? :laugh:

I'm hoping my wife just sucks at filming lol.
 
No gym for me this weekend, but went in today and did some work.

20MAY13 ME Upper

Pre: 7 Uptake, 3 Drive, 3 Uncut
Intra: Gatorade+BCAA+

Warm-up: Foam Roll/Lacrosse ball upper body, Shoulder Over and backs/Dislocates, Push-ups, Tricep Pushdowns, BB Incline Benchx alot

Incline Bench: 95x3, 135x3, 155x3, 175x3, 185x3 (PR? Probably had 195)

Dips: BWx15, +45x10, +90x1--+45x10

a1. Dante Rows: 90x12, 110x12, 130x10, 140x8
a2. CS RD Rows: 35x8x3, 35x9

b1. Cable Shrugs: 150x15x3
b2. RG BB Curl: 60x7, 50x12, 50x9

HG Pull-Up: BWx8x2, BWx6


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Trying to get big (post workout):
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You hiding threads from me again Jim?! I'm fashionably late but I'm subbed now
 
Did something to my back yesterday, not exactly sure what.

It hurts when I turn my head to the left, sharp pain right next to my right scapula. Deep in the muscle.
 
Hmm bro that doesn't sound good at all. Get to a dr. if you can bro best to know professionally whats going on. Also did you get your goods?
 
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