Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

KLEEN LIVING - A log about Life, Training, and Nutrition.

It is so true, and people who find that person that helps to balance them out, so together they strengthen each other where the others have weakness. Those are the best relationships that I have seen.

All of that to say... We are some lucky men here in our little group.
 
MrKleen73 said:
It is so true, and people who find that person that helps to balance them out, so together they strengthen each other where the others have weakness. Those are the best relationships that I have seen.

All of that to say... We are some lucky men here in our little group.
Click to expand...
This is so very true you find that one that balances life out. Very lucky group!
 
akboom87 said:
This is so very true you find that one that balances life out. Very lucky group!
Click to expand...
Yeah, it is pretty wild that in our little group we have so many long lasting and good relationships. It shouldn't be wild, but it is.

Had a good pull session last night.

General Warm Up 15-20 minutes general activity including TRX Complex, core and glute work.

Specific Warm Up - Lat Pulldowns - 2 high rep sets of 75lbs just to where it felt like real work.

Pullups - 5, 5, 5, 4>2>1

Lat Pulldowns - 100x0RIR, 100x0RIR, 100x0RIR>7>5 - I used shortened ROM to identify 0RIR, so actually a touch beyond it.

Hex Bar Deads - 135x10, 185x10 x 3 sets - Post Injury PR!!! Coming up on 2 wheels pretty soon as long is things hold together.

I ended up stopping there, I ran out of time, and honestly the deadlifts were very challenging and I didn't really feel I needed a lot more for hamstrings, and didn't want to add in the shoulder work as I wanted to see how my shoulders, traps and neck handled the extra 20lbs on the deadlift for 10 rep sets.

In all honestly the direct shoulder and arm work on these sessions are kind of optional for me and that was the intent when I put this together the other day. I am a little more about ability than symmetry and maximizing hypertrophy at this point. Meat and potatoes first, then we can focus more on the sides as I become more resilient. :)

I can feel that my yoke was worked hard, and it is a little stiff from that, but as of right now it seems I came away unscathed. My glutes, hams, erectors and midback are also feeling it, but so far it all feels pretty good regarding lack of aggravation. If my body handles this well I will probably go for 205 next Deadlifting session.
 
MrKleen73 said:
Yeah, it is pretty wild that in our little group we have so many long lasting and good relationships. It shouldn't be wild, but it is.

Had a good pull session last night.

General Warm Up 15-20 minutes general activity including TRX Complex, core and glute work.

Specific Warm Up - Lat Pulldowns - 2 high rep sets of 75lbs just to where it felt like real work.

Pullups - 5, 5, 5, 4>2>1

Lat Pulldowns - 100x0RIR, 100x0RIR, 100x0RIR>7>5 - I used shortened ROM to identify 0RIR, so actually a touch beyond it.

Hex Bar Deads - 135x10, 185x10 x 3 sets - Post Injury PR!!! Coming up on 2 wheels pretty soon as long is things hold together.

I ended up stopping there, I ran out of time, and honestly the deadlifts were very challenging and I didn't really feel I needed a lot more for hamstrings, and didn't want to add in the shoulder work as I wanted to see how my shoulders, traps and neck handled the extra 20lbs on the deadlift for 10 rep sets.

In all honestly the direct shoulder and arm work on these sessions are kind of optional for me and that was the intent when I put this together the other day. I am a little more about ability than symmetry and maximizing hypertrophy at this point. Meat and potatoes first, then we can focus more on the sides as I become more resilient. :)

I can feel that my yoke was worked hard, and it is a little stiff from that, but as of right now it seems I came away unscathed. My glutes, hams, erectors and midback are also feeling it, but so far it all feels pretty good regarding lack of aggravation. If my body handles this well I will probably go for 205 next Deadlifting session.
Click to expand...
That’s a great session and really glad to hear the deads are coming back and holding together!! Just don’t rush or push it until you are ready!!
 
akboom87 said:
That’s a great session and really glad to hear the deads are coming back and holding together!! Just don’t rush or push it until you are ready!!
Click to expand...
That is where I am now, I think I am probably good to make 20lb jumps until 225, as long as things keep responding the way they are. After that it might slow down a little, or overall volume will drop even if the weights continue to climb at a decent rate. I am trying to get rid of the fear mindset, and go into a more aggressive phase, however I am still intentionally being very careful with progression.
 
Dustin07 said:
man it seems like you have gotten back into a good groove again, so glad to see that. excellent progress 🔥 🤘
Click to expand...
Yeah, i feel like he somehow got my collar bone to reseat itself more the last two sessions which gave me the confidence to push a bit more on the things that already seemed okay. It is not as clicky, and the bump where it meets my sternum is less pronounced now. I think the table drop adjustments for the collar bone really did the trick to get me back in position. So perhaps I will be able to push more, and harder as long as it kind of stays in place for a bit. Like I said, I am pretty sure the damage happened a couple years ago regarding the connective tissue. So I think I slept wrong pushing it decently out of place then the overhead press while out of place let it really pop out of its normal groove. So it was really uncomfortable but it improved vastly over the last two adjustments. Not saying nothing is wrong there but I don't feel like it is just moving around willy nilly anymore either.
gphagan1 said:
That is a great session and awesome to see you being able to ramp it up. And you’re playing it smart with the way you are planning your workouts. 💪
Click to expand...
Thanks, I am trying to keep that balance between giving it hell, and being careful while doing risky things.

On another note, my hamstrings and glutes are feeling those deads already, less than 24 hours out. I did a good job on them. :)
 
I was bored last night and went out into the garage, hit the medial delt, and triceps work I missed the day before. I got a pretty decent pump, but left stuff in the tank since today is my Push day. I am going to get my session in a little earlier, today is the last day my MIL is here. I think we are going to go down to the Kemah boardwalk and get something to eat.
 
Well Saturday did not work out as well as I had hoped for lifting. We ended up leaving earlier than I expected for Kemah. So, my session got moved to yesterday. It ended up being a pretty good one tho.

Warm Up Included - Ski Machine - Airdyne - Quadruped Complex

Dips WU= 2 sets assisted, WS =
BWx10
BW+10 x6
BW+20 x5
BW+30 x5
BW=30 x10+RP1 = First Weighted Dips since injury!!! Decided to do an AMRAP as a measuring stick here.

I tried a couple Incline or vertical pressing movements but the collarbone wasn't playing along well. Opted for:

Straight Arm Pec Deck -
120x18-20 @1RIR
150x15ish @1RIR
150x12-15 @failure of full rom +7 Long Range Partials

Chest Supported Rear Delt Swings -
20x20-25@0RIR
20x20-25@0RIR
20x15-20+LRP to failure

Cable Cross Triceps Ext -
30x20-25@0RIR
30x15-20@0RIR
30x12-15+LRP to failure

Leg Press - WU=310x20ish
400x15-20
490x10
490x17
490x13

Leg Extension - 130x15-20 - I hate this leg extension, no stretch, opted for sissy squats
Sissy Squats - 2 sets 15ish @2-3RIR - knee was not super happy so just stayed at body weight and did enough to call it work, got the volume and called it.
 
You must log in or register to reply here.
Back
Top