I will get with you on this. i have some very important things to attend to this week so it might not be till next week. You have pulled some of the concepts together correctly but needs some refinement.
No rush man, I understand. I'm just thankful you are on AM and willing to help me out. I really appreciate it.
Whenever you do get some time, could you also give me some pointers on one armed deads? I wanted something that will help me chisel my obliques out a little more and this was suggested to me. I'm just not sure about the form. I want to lift heavy, but safe. Pulling a muscle or crushing a disc would effin suck.
One of our lifters Shawn Doyle posted a 1900 total this weekend setting all the drug free world records and winning best lifter at AAPF nationals. He should be around 2000 by worlds.
Still sick but down to a just coughing up a lung now. No utter exhaustion (some just not utter). But leaving town for a couple days as well so I hit the gym last night.
Bench
Wamup to 275x5 without slingshot and no pain
Slingshot on
335x5
385x5
440x7
Add 4 board
495x8
Inverted KB press
53x8,8,8,8
KB kickback (extended)
36x14,14,14
Voice pretty much gone at this point so called it and went home
Now time to go catch a flight. If today goes well and few other things fall into place, today could be a huge transitional point in my life. I'm ready to crush it.
One of our lifters Shawn Doyle posted a 1900 total this weekend setting all the drug free world records and winning best lifter at AAPF nationals. He should be around 2000 by worlds.
Still sick but down to a just coughing up a lung now. No utter exhaustion (some just not utter). But leaving town for a couple days as well so I hit the gym last night.
Bench
Wamup to 275x5 without slingshot and no pain
Slingshot on
335x5
385x5
440x7
Add 4 board
495x8
Inverted KB press
53x8,8,8,8
KB kickback (extended)
36x14,14,14
Voice pretty much gone at this point so called it and went home
Now time to go catch a flight. If today goes well and few other things fall into place, today could be a huge transitional point in my life. I'm ready to crush it.
was in sacramento for a couple days but didn't have time to swing by supertraining to get a workout in.
SATURDAY
most everyone i talked to said this pnumonia like cold last for at least 3 weeks with last couple weeks all in your lungs. I'm 2 weeeks into it. Don't feel bad except hacking up crap outo of my lungs and exhaustion/lethargy...so time to train.
hit up Som Jack3d to fight the cold. Fasted training
DE Deads
warmup
585x1,1,1,1,1,1,1,1
w/30-45 sec rest and holdouts on all.
Circuit x 3 times
Seated DB shrugs 150x30,20,20
BW Rows x14,12,12
Grappler Side/Side 85x20,20,20
Sled Face Pull x25,25,25
SUNDAY
hit up Som yok3d to get a decent non stem workout in while fighting the cold. Fasted training
Trailer for Stan Efferdings coming DVD “Proving It”
Filmed at Elite Performance Center in Portland Or. http://eliteperformancecenter.com/
[youtube=q4AogEBeaRc]
[youtube]q4AogEBeaRc[/youtube]
MONDAY
Still sick, but improving daily. After todays workout my voice was just course…but I could actually talk! Although hacking up a lung between sets sucks. Figure I’ve got about a week left with the daily progress and talking to people that have had this nasty one.
SQUAT
55x5,5
165x5
275x5
385x3
Add 200lbs in chain (approx 50% deloading in hole)
585x2
695x3
805x3
915x1 good but too 5 seconds on descent!
950x1
Last one I dropped quick but it scarred me a bit and cut it WAY high. Felt easy
ADDITIONAL NOTES
My shoulder popped on the first unrack of 1040 my right shoulder popped (no pain). When I was done I noted a feeling like when my collarbone has shifted before. Finished workout but went home and checked in mirror and it had shifted, as well as I couldn’t move shoulder through full range of motion without popping. Used my accuball between it and the floor and had my wife step and sit on my back while I hit all the main points and did some deep breathing exercises. Afterwards I didn’t have the ‘off’ feeling anymore, and my shoulder went through range of motion with no issues.
Have to work through lunch on Tuesday so had to cancel my massage at that time, but Thursday I’ll have chiro work on it and get a massage in his office as well. But right now no pain outside of right elbow, but I’ve got to deal with that till I decide to do the surgery.
WEDNESDAY
Went to the park with my kid Tuesday night for a couple hours. It was cold and the cold air did a number on my throat. I regressed.
Was forced to take a nice easy workout on Wednesday. This is getting old.
Bench
135x15
225x10
315x5
Add sling shot
365x5
405x5
Add 1” foam
455x6
Right shoulder (non surgery side but one with floating collarbone that moved Monday) held me back.
495x2
Felt good for 1 or 1.5 more reps but left it there.
Shoulder press
45 + #3’s doubled x 12,12
145 + #3’s doubled x 8,8
ADDITIONAL NOTES
Went to Chiro on Thursday morning. Left (surgery) pec is doing insanely awesome and barely feel any scar tissue with Graston. However my right collarbone I was unable to fully reseat by myself Monday night. Both sides were pulled away some and he finished moving (fun). Had some work done on my triceps as well as both elbows are killing me this week. While massage was being done on them my fingers started vacillating pretty crazy. Weird feeling.
Only thing doc suggested for squatting was to make sure I have everything pulled tight when I unrack. Overall shift was nothing compared to what I had let it get to before doing all this work I’ve been having done these last couple months. In comparison it was pretty minor…I just don’t like steps backwards. And frequent movements like that will weaken it and allow for a full shoulder dislocation…very bad.
Its Friday now and still have this damn cough…but feeling much better. Was hoping to have kicked by end of this week but at this rate I’ll be lucky to have it gone by mid next week. Wife still has it as well, so its not just me.
Used some Jack3D again t keep this damn cold thing at bay…
Deads
Don’t remember warmups but added two sets of Mini’s quaded over. Band tension checker showed 100lbs extra off floor, 200 at knees, then rapidly going to 300 at lockout.
405+300x1
495+300x1
545+300x0 ripped out of grip right at lock
Add straps
600+300x0 didn’t drive glutes through as hard and fast as I should so just couldn’t finish the lockout
Bent over rows (double overhand no straps)
315x10,10,10
Circuit
1 warmup set at lighter weights then
2 work sets
DB Rows 150x20
Grappler Side/Side w/95x20
KB curls extended 18x??
That killed me…went home and my hands were shaking the whole way and didn’t stop. Fixed up a WMS and Protein shake along with Some Pslin and jumped back in car and drove to another gym.
By the time I got there my hands had quite shaking.
They were having a bench press for reps contest. It was funny, they only made the guys go down to elbows at 90 deg. They were letting anyone compete (except us that is). The most anyone did was 225x17. Even though I wasn’t competing I just happened to drop down on the bench right after the guy did 17 and flat backed 225x30 to my chest. Not my best but read above.
Finally feel like I’m getting over the hill on this cold/flu thing.
DE Bench (why after benching yesterday…don’t know)
Warmup then
145+160bands x3,3,3,,3,3,3,3,3 w/20-30sec rest
Overhead lockouts
225x12
315x12
335x11
Dips
BW+110x12,12
Overhead Band Extensions
#4x16,16,16
Really having to figure out how to lean out and brace myself with those band extensions and not have it just pull me back in with the amount I have it stretched. Will have to film.
well my first day in the gym not being sick was a bust. but lets see last week i squatted 950 and had 1040 on my back, benched 495x2 in a slingshot, and pulled 800 to lock and held 900. I was fried. Elbows were screaming at me so I decided to do SSB work but by the time i worked up to 405 with the SSB my strained abs and obliques were not liking me. Oh well....i actually did a deload day.
SSB Squat
415x1
Leg Press
2x8
GHR's
3x14
Prowler and rope
5min.
realy felt my last month of not doing any GPP due to being sick on the last bit.
those were tough...the 600lb raw bencher I was training with only got 9 as well.
Overhead band extension
#4x16,12,12,12
ADDITIONAL NOTES
Now that I'm well i'm going to give another run at dropping preworkout stimulants. Crushed a good Max Effort workout today using Yok3d!
Thursday AM had some massage and Graston done. Right shoulder and pec not doing so well (slipping collarbone side not surgery side) but elbows starting to feel great!
Deadlifts (actually just teaching some new folks)
145x5
235x3
285x1
Had a new guy, Tom, I’m working with who as of a month ago had never pulled over 400lbs before. His technique came in this morning…had him hold back and just do a couple triples at 450+. Nice progress!
Bent Over Rows
395x8
435x8
465x7
A little sloppy as I have not gone heavy on those in a long time.
Rack pulls
550ish x 2
Was hurting my pulled Ab/Diaphragm/psoas muscle.
Band Resisted Bench setups
3x5 w/5 second contraction at chest
Superset
Grappler Side/side
85lb 3x20
KB Face pulls
53lb 3x12
ADDITIONAL NOTES
I had my pulled Ab/Diaphragm/pSoas muscles worked on a few times this week and thought I had them better each time…however a well placed sneeze or two and it fires back up. Might have to take squats eazy or put a suit on Monday to help prevent me from leaning forward and compressing it. Other than that and some shooting pains from some nerve issues in each of my elbows I’m doing great. The elbow problem doesn’t seem to bother me in lifting much just daily activities or odd movements.
MONDAY 5PM
I feel all I’ve been doing lately is bitching about injuries I’m working through. Will try and do less of that and just note when decisions are based on that.
Squat
165x5,5
275x5
385x5
Add briefs
495x3
Add belt
605x3
715x3
Add wraps
805x3
Didn’t go as deep or as heavy as I would have liked due to pulled ab muscle. But overall a decent squat session.
Romanian Deadlifts
405x6
495x6
Cut it short due to ab and elbows
GHR
BW x16,16
Band ham curl
#4x30,30,30
I definitely have some serious issues going on that I need to have resolved. This will be my last time squatting with a regular bar until I do.
got out of groove on second rep and think i would have locked that 4th rep if I didn't have to work so hard on the 2nd to recover it. Still had a better attempt at that 4th rep than last week.
Band/Crazybell overhead lockouts
2x6
Overhead band extensions
#4 x16,16,16,12
Sled Face Pulls
x25,25,25,25
think i'm goin to hit some GPP for the first time in about a month this afternoon...if my son lets me as I will be taking him down to the gym with me
You ever get time to look at my question a while back? I know you are busy but I'm struggling getting into super heavy weight with DL, Bench, and squat. I think my problem right now is I train TOO much to put on that kind of mass......i could PM you my split if you have the time to look.
I know you are busy so just let me know and I appreciate whatever time you have.
You ever get time to look at my question a while back? I know you are busy but I'm struggling getting into super heavy weight with DL, Bench, and squat. I think my problem right now is I train TOO much to put on that kind of mass......i could PM you my split if you have the time to look.
I know you are busy so just let me know and I appreciate whatever time you have.
Didn’t know why they didn’t get way easier with foam till last rep I noticed my elbows were still hitting floor. All in all floor presses are one of my weaker lifts as it is actually a way longer range of motion for me than a flat bench press.
Extended Bell front delt raises
26x12
36x8,8,8,8
Extended Bell Kickbacks
26x16,16
Rack Lockouts
435x5,5 w/5 second holdout
525x5 w/5 second holdout
MONDAY
Didn’t get to train over the weekend as we had a meet at the gym. But I figured the time off would treat me well….which it did. However I ate something bad on Sunday and had major diaharee all day Monday that finally let up about an hour before training time. Wasn’t going to train but decided to anyway when things go better.
SSB Squats
70x5
180x5
290x5
400x5
Add briefs
510x2 Shalow
620x2 shallow
730x0
…holy cow that SSB bar kicked my ass… I couldn’t even hold form on the way down…had them take it there.
Regular bar Squat
715x3
Add wraps 825x3
I didn’t sink those all the way to depth as I was a bit worried about balance issues in my state with really forcing that but wanted to get the work in.
Step ups to 18” box
100lb dbs x8,8,8 per side
Did first 1.5 sets with no straps but after that my fat dumell handles got me. Never done these much but this was hard.
GHR
Chain & band x10,10
Chain x10
Bwx10
Standing ab Crunch
#5x30,30
Was supposed to do 3 sets but while waiting to rotate in on last set my left ab and then my right ab cramped up. I ended up curled up in a little ball on the floor for about 10minutes. Someone had to run across street to buy me some pedialyte and bannana’s so I could get home.
GOOD NEWS!
No pain in elbows while squatting today. And despite the cramping in my abs the pulled Oblique/transverse Ab appear to be at 90% or better now! Rock on!
DECISIONS, DECISIONS
Two of coaches at my gym pulled me aside tonight and told me I’m stupid for attempting to compete in the 242’s this year and that staying in the single digit BF is killing my stability on squats and leading to some of my injuries…such as my frequent ab/hip flexors pulls. I’ve been working with these two for 10 years and I respect them a lot. I still plan on doing the 242’s for this august, but that’s probably it. Mind you they called me out BEFORE the cramping tonight LOL. They are right however…I was approaching close to a 1000lb gym squat when I had a thicker waist and was NOWHERE near the level of strength I have been at the last few years. I have struggled with the squat ever since dropping the lbs from a balance and core issues, and I struggle with weights that used to be easy…when I was way weaker than now.
Well I woke up Thursday with the cold my wife has been carrying around this last week. Barely made it though work Thursday and Friday.
And apparently the message my wife sent me on Tuesday when I told her I was sick wans’t her true feelings “Why don’t you go Deadlift something heavy. That ought to cure ya.” As when I woke up Saturday morning and said I was going to the gym she was quite adamant that I don’t go to the gym as I was sick. Normally this wouldn’t be an issue but we had long day and late night planned as we were leaving town to attend a friends wedding that night. I finally was able to go after promising to come home, clean, mow the lawn, dance at the wedding, and stay up late and not whine or act tired the entire day….
So off to the gym!
Bent over Rows
135x10,10
225x10
315x8
365x6
Add straps
405x8
455x10
Didn’t get the straps tight enough so had to set down twice….so in the ended up with 10 rows and 3 deadlifts in the set.
Back Circuit
Seated DB shrugs (no straps) 150x20,20,20
Grappler Side to side 85x20,20,20
Face Pulls w/sled 135x25,25,25
Band Resisted Bench setups 5,5,5 w/ 5 second contractions on each.
ADDITIONAL NOTES
Saturday evening I also noticed its time I need to get fitted for a new suit. Its been awhile since any of my dress shirts were able to be buttoned around my throat and I just fake it with wearing the tie up higher. However I noticed my suit jacket was getting quite tight around my shoulders now. Guess next time I have some money it’s time to pony up for a new suit. It’s not like I was a small guy when I had my current one tailored.
cold was still hanging in yesterday. felt pretty good but got light headed on each set so called it early. Strength was there...just didn't like stumbling around. lOL. also couldn't focus enough to keep form in so heavy sets looked horrid.
Actually stopped by gym last night on way home with the kid.
Still a little sick but doing WAY better. Think my immune system is actually picking up a little bit now. It toook a full week of my wife being sick before I picked it up and I'm already improved to the point she is when she is a week ahead of me.
Was showing a guy how to do the gauntlet and jumped in.
12min Total
6x150ft passes with 300lbs on Prowler
6x75 reps of rope swings
GHR's
3-4 sets I think
Standing Band Ab crunch
1 set
then my son wanted go home...and had smelly diaper!
Actually stopped by gym last night on way home with the kid.
Still a little sick but doing WAY better. Think my immune system is actually picking up a little bit now. It toook a full week of my wife being sick before I picked it up and I'm already improved to the point she is when she is a week ahead of me.
Was showing a guy how to do the gauntlet and jumped in.
12min Total
6x150ft passes with 300lbs on Prowler
6x75 reps of rope swings
GHR's
3-4 sets I think
Standing Band Ab crunch
1 set
then my son wanted go home...and had smelly diaper!
WEDNESDAY
Mostly just a little congestion left over from this cold now.
Decided to make a run at it today! Regular heavy barbell bench. No sling shot, no foam, just a little chain weight. First time going heavy to chest with no support since the surgery!!!!
Little scary.
Bench
135x5x5
Add 100lbs in chain w/about 50lbs deloading
135+100x5
225+100x5
275+100x5
315+100x5 365+100x3 Yehaw!!! No pain also at least 405-415 off my chest unsupported. 465 @ lock
315+100x5 forgot the 25’s…lol 365+100x3 Yehaw!!! No pain also at least 405-415 off my chest unsupported. 465 @ lock
Overhead lockouts w/band tension and crazy bells
Unknown x 10
More x5,6,5
Out of town visiting the folks in law for the weekend. Dropped into a crossfit gym that I know.
Bent over rows
45x10
135x10
225x10
315x8
Add straps
405x8
495x6
Not the cleanest but decent range of motion
CIRCUIT
Grappler side/side 85x20,20,20
Rear delt flys on rings BWx8,6,6
Side KB raises (extended) 26x10,10,10
One are Rows 145x12,12,12
One are rows were done with a barbell as they didn’t have any heavy DB’s so made balancing interesting but it worked. Also decided to mess around with Heavy inverted KB presses even though it wasn’t pressing day…gym had heavy ones so what the hell.
Inverted KB Overhead press
70x,1,0,0,0,4
Pullups – Strict and slow
BW x20,12,12
Have not done a lot of elbows due to aggravation of elbow in last few years but it went well with no issues!
MONDAY
Despite having a few ugly looking squats a good workout. Especially as I went down to the gym after just finishing a 3.5hr drive so I was a little tight.
SQUAT SSB to 14.25” foam box
65x5
175x5
285x5
395x5
Add belt and 15” box
615x1,1
YES…that is a huge jump in progression! I got under it unracked and went down to the box and went HOLY ****!!! Why is this thing so hard to move! Its crushing me! LOL…thought I had 505 on the bar and was supposed to be last warmup before hitting 575. Got it for a new PR even if it wasn’t pretty. Then hit it again afterwards.
Squat Regular bar and briefs
750x1
825x2
875x1
Knees shifted on the last one and I cut it high…also just wasn’t strong enough.
AFS Leg press
6 plates x 8
8 plates x 7,7
Band DB GM
2 sets #5’s + 120’s x 8
Didn’t have energy leves for them so quit there.
GHR
Chain +band x16,12,6
BWx6
And yes…there are a bunch of women in the gym who are members of the cycling team….and yes they all have very nice legs and glutes
Guess I Have not updated my log this last week. Still struggling overcoming a couple nagging issues right now. Backing off in some areas but ramping up volume a bit and adding in some extra workouts.
THURSDAY
Sled Face pulls x25,25,25,25
Maybe some other stuff.
FRIDAY
Took it off.
SATURDAY
Deads
675x1,1,1
715x1
Easy but on my toes a bit half way up….need to figure out whats wrong.
Circuit x 3 times
BW rows x16
Grappler side/side x20
Pullups x12
SUNDAY
DE Bench
12-16 sets I think w/30 sec rest
Superset x 3times
Face Pulls w/ seld x25
Tricep extension w/seld x25
Front raise w/bell extended 18&26 x 12
MONDAY
Squats w/suit (FIRST TIME IN OVER A YEAR!)
895x1,1 high but supa easy
925x0
GHR
Chain+band x16,16,16
Band bad girls
#3x15,15,15
TUESDAY
Cirucit x 3 times
Prowler push 305lbsx 150ft
Prowler push 305lbsx 150ft
Revers Hyper x20
Roman chair Situp/twist x 12
WEDNESDAY
BENCH w/150lbs in chain
135+150x5
225+150x5
275+150x3
315+150x3,3
Very little chain deload so tough as hell
Raw benching is hurting me so going to quite for awhile
Inverted KB Press
53x12 70x5,7,0
SWEET!
Thruster Shoulder Press machine
#5+45 x12,12,12
Sled Tricep pressx25,25,25
Triceps swollen up like balloon’s and no Elbow PAIN!!!!!!!!!! Going to do these for awhile and drop all other tricep stuff and see what happens.
ADDITIONAL NOTES
Elbows continue to be an issue. Practitioner is going to start working on ligament as muscle issues with forearms and triceps don’t seem to be issue anymore. However pressure on the joint that doesn’t activate the muscle still causes issues. Taking another approach.
Ab (inner oblique)…I need to quite aggravating it but most anything heavy does so. And a sneeze or cough stops me in my tracks and sets recover back a few days. Had some Graston done on it this AM and have MyoTape on it for next 4 days now. Started foam rolling it daily 3 days ago.
DIET
So I get lots of questions about my diet and time to update as making a change. You may or may not know I followed some intermittent fasting methods for going probably 1.5 years and fasted training methods since 2007. This really helped me lean out and post surgery I took it a little to far which I think has exacerbated my injury frequency. So for the last 3-4 months I have been off any sort of diet and eating to gain fat. I feel I have added enough fat at this point.
I am still doing a LEAN BULK now however so I won’t be returning to the full 16hour fast (IE Leangains.com methods) but will be sticking with a 2-3 hour fast upon waking (aprox 12hrs) with green tea in the morning. This will be complemented by a carb backloading (see Kiefer dangerouslyhardcore.com) which I was playing around with (combined with intermittent fasting) when I got to lean post surgery. Reducing the fast from the 16 hours is solely to allow for another meal or two to get my macro’s high enough to continue to bulk.
Hope this makes sense I’ve done a few write ups about the different methods and how I emply them in in threads I started on Ironaddicts.com and eltiteperformancecenter.com
Face Pulls w/sled x 25
Indian club work on shoulders 10-20 different swings each side
Face Pulls w/sled x 25
Indian club work on shoulders 10-20 different swings each side
Face Pulls w/sled x 25
Drank a botlle of wine the night before then didn’t sleep well. Bad idea…felt like crap. Not doing that again.
Deadlift
Warmup then a quick progression
515x1
565x1
615x1
665x0x0x0 kept loosing grip.
Waited a few minutes and then used some liquid grip
66x3 no issues
Believe I resolved my issues with my form I was having the prior week.
Band resisted Bench Setups
3x5 w/7 sec contractions
Pullups
X12,12,12,12,12
Side Lateral with extended KB
3 sets
Some Grip work with gripper and holding a weight (see vid)
DE Bench
Couple warmup sets but felt a twinge in my left bicep. And its disturbingly close to surgery so quite. The inside tendon to the bicep has been tight for the last few weeks and the pull-ups yesterday didn’t hurt.
Chest Press/flys w/Sled
100reps
Tricep Extension w/sled
100reps
Thruster shoulder Press
X18,18,18
SUNDAY 5PM
6 Min GPP session w Rope/Prowler/70Kb
MONDAY 5PM
Second day in squat suit in the last year. First time was last Monday.
SQUAT
165x10
275x5
495x3 add briefs
605x3
715x3 add suit
825x1
935x1x1 add wraps
Felt solid, should have gone a little deeper. Hit it twice but on second one I bent over a bit more at bottom making it move much slower on way up.
Step Up’s
70’x10,10,10
120x5,8
GHR’s
Band and chain x16,16,16,16
These were drop sets on some dropping chain and band at different points
Carefull with those standing WOD! It will kick your ass. I have not done them for about a year now. Scared at moment to try them till have pec really healed up again.
BW is averaging 242 upon waking. about 245 during day. I'm 5'9" and fairly lean.
Carefull with those standing WOD! It will kick your ass. I have not done them for about a year now. Scared at moment to try them till have pec really healed up again.
BW is averaging 242 upon waking. about 245 during day. I'm 5'9" and fairly lean.
Thats really tough to say man. So much is in technique and also developing your strength curve. Putting it on doesn't make you stronger right off the bat. But to give you a frame of reference I'm 460+ish bench right now and should be back to 100% soon. Dead was around 700 raw when I did that last in 2007 so should be higher now...especially as I can rep out 600 on Romainans and Straigh leg deads. Should be around 700 raw squat as well. So for me I'm getting roughly 200lbs out of my shirt, 250 out of my canvas suit and briefs, and less than 100 out of my deadlift. This is very advanced gear and technique for an elite lifter however.
If you want to try lifting gear out I suggest you find a powerlifting group or gym. You won't be disapointed!
Thats really tough to say man. So much is in technique and also developing your strength curve. Putting it on doesn't make you stronger right off the bat. But to give you a frame of reference I'm 460+ish bench right now and should be back to 100% soon. Dead was around 700 raw when I did that last in 2007 so should be higher now...especially as I can rep out 600 on Romainans and Straigh leg deads. Should be around 700 raw squat as well. So for me I'm getting roughly 200lbs out of my shirt, 250 out of my canvas suit and briefs, and less than 100 out of my deadlift. This is very advanced gear and technique for an elite lifter however.
If you want to try lifting gear out I suggest you find a powerlifting group or gym. You won't be disapointed!
yeah im told that it takes time to even learn how to use a shirt.... i have been thinking of trying a competition sometime soon, Il find someone with some gear and let yu know how i turn out
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