napalm: slow and (hopefully) steady...

Just finished going over 531 for PL. I think I like the template at the bottom of page 11 where he outlines the PL template. That gives me: heavy-medium-heavy -light, with percentages of:

Wk 1 70/80/90
Wk 2 65/75/85
Wk 3 75/85/95

I think this is a start, and gives me a little more recovery time.

We'll give it a whirl starting next week...
 
6/12 ohp/bench

ohp

warmup

barx2x10

65x2x10

75x2x10

85x2x10

work sets

95x2x8
105x2x8
115x2x6

felt a little froggy: 135x3

flat bench

95x10
115x10
135x10
155x8
185x2x5

hanging leg raises

5x10


8 40 yd harness pulls w the prowler

wanted to get a feel of where i was at, or more specifically, how much weaker i got. it's been a while since i did either of these. ohp's felt ok actually, brachialis ached a little, but that's about it.

not so much with the bench :(

for some reason, the plane of the movement just bothers the hell out of it. by the end of the last set, left arm def weaker than right. this just f'ing blows and it's really got me pissed. the injury hasn't gotten any better in the last couple months and based on what i saw yesterday, the injection doesn't appear to have had any effect. i'm going to email the dr awan in a couple minutes to get his thoughts.

flat bench is out for now, it's just too much. whole left arm above the elbow hurts like hell today. i'm thinking now of alternating between ohp's and dumbells. from week to week for a pressing movement. labrum isn't any worse than usual, it is what it is.

plan for friday is some light pulls, pendlays and some shrugs.

stupid f.ucking brachialis...
 
That sucks man. At least the OHP felt good. Just gotta go by the motto of "don't let what you can't do stop you from doing what you can."
 
oh yeah, close the bar, be to work at 7, gym at 4, no worries

it took me a week to recover from vegas...
 
This is the problem I have with celery w wings: it takes up valuable plate space. Take the celery out of the equation and think of how many more wings/year you could crush?
 
6/14: dl, pendlay's and shrugs

a pretty good day today. worked up to ~50% on the dl with no hammy issues. used straps so as not to put any stress on my stupid f'ing brachialis - left hand is my supinated hand.

warmup: just a sh.it load of static stretching the hamstrings

135x2x5
185x2x5
235x2x3...accomplished what i wanted to, didn't want to push it.

rare footage of naplam dl'ing, last work set

[video=youtube;lR7WrLi1kU0]http://www.youtube.com/watch?v=lR7WrLi1kU0[/video]

pendlay's, 4 sets of 5 w 135

bb shrugs

135x15
185x12
225x10
275x6
315x4

thoughts:

the hamstring held up today, i'm happy. if i was smart, i'd program the dl's really, really light so the hammy can get used to the movement again. i was at 450 when i hurt it, but if i can get 6-8 training sessions in without hurting it again it won't take long for me to be right back there.

all in all a pretty good day...
 
here's the last pendlay set, i love these things. i try to pull the bar right through my body. i haven't done them in a while so i kept it light. i was doing them w 185 about 4 months ago:

[video=youtube;9slNEpZuygs]http://www.youtube.com/watch?v=9slNEpZuygs&noredirect=1[/video]
 
Sean1332 said:
Good pulls man. You have a nice setup. Big fan of the Pendlay rows too. I love em
Click to expand...

thanks bro, that's something i've worked on a lot. i don't go until everything is right.

what i have to work on now is getting everything tight. it wasn't an issue today cause it was baby weight, but it will be in the future...
 
just orderd some iforce joint help. this will be the first time i've tried a cissus product.

:fingerscrossed:
 
Form looks solid...behind the bar, flat back. Good stuff. I love seeing everyone's different set ups. Like in baseball everyone sets up a swing different, in basketball they set up a free throw different, etc.

I may just be a weirdo...
 
rob112 said:
Form looks solid...behind the bar, flat back. Good stuff. I love seeing everyone's different set ups. Like in baseball everyone sets up a swing different, in basketball they set up a free throw different, etc.

I may just be a weirdo...
Click to expand...

txs, looking at it again i think my shoulders can be a little more behind the bar.

and yes, you are a weirdo :biglaugh:
 
napalm said:
thanks bro, that's something i've worked on a lot. i don't go until everything is right.

what i have to work on now is getting everything tight. it wasn't an issue today cause it was baby weight, but it will be in the future...
Click to expand...

You got alot of weightlifting footage. How long have you been entering powerliftng meets??
 
Vinnyboombots said:
You got alot of weightlifting footage. How long have you been entering powerliftng meets??
Click to expand...

Started training with a focus on pl'ing after shoulder surgery number 4 in 2010. i'm a visual learner, so i have to SEE what i'm doing wrong. if you look at my vids over time, you'll see drastic changes in technique from the early days.

and like swanson said: vids are evidence. w/o a vid, it didn't happen...
 
how's this little tidbit: wife just dropped on me that there's 9 13 yr old girls spending the day/night over here.

i wasn't planning on drinking today, but that has changed.

may god have mercy on my soul...
 
I'm about to cruise around the harbor lookin for boats with girls to board, and then workout, and then eat pizza

Sucker
 
Sean1332 said:
Pepperoni, Sliced Italian sausage, Extra Beef, Extra Chicken, onions, green peppers, black olives, extra sauce, no cheese.

Then I had a peice of chicken and salad
Click to expand...

It's not pizza w/o cheese

<----used to own a pizza/chicken/ribs joint...
 
napalm said:
how's this little tidbit: wife just dropped on me that there's 9 13 yr old girls spending the day/night over here.

i wasn't planning on drinking today, but that has changed.

may god have mercy on my soul...
Click to expand...

The rule at my house- if there are friends staying at the house, I stay at my weekday home. Avoids that headache- and the other parents that I can't seem to get along with.
 
6/17 squats

65/75/85% week 5x5

Warm up
Bar x 5
95x5
135x2x5
185x2x5
205x2x5

Work sets

225x5
255x5
290x5, here it is:

Invalid Link Removed

Assistance:
5 sets of 10 w 185

HS hack squats
3 sets of 10 w 1 plate
2 sets of 6 w 2 plates.

Thoughts:

Had a narrowish stance w the squats today; felt ok, a little loose the last couple reps. There's a bit of a difference from wide to narrow for me, I'm not sure if I'm sitting back enough and having trouble finding the groove. Haven't done hack squats in years, no real reason other than that.
F'ing hot today, no prowler...
 
Looks like you're sitting back enough to me. Maybe open your knees more and keep the chest up. I thought they looked pretty damn good though bud.
 
Sean1332 said:
Looks like you're sitting back enough to me. Maybe open your knees more and keep the chest up. I thought they looked pretty damn good though bud.
Click to expand...

Txs, chest up is a constant battle for me. I've tried different cues, but at this point I'm not sure if its a habit, or a imbalance...
 
Squats look good. Slight forward lean is all I notice could improve. I notice I lean some too. I think it is a weakness on myself. I'd be nervous backing that out with shoes not tied lol.

And your gym has a Pepsi machine! Lol
 
You must log in or register to reply here.
Back
Top