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NomZ Totals 1500+

NomZ said:
What are you using?

My lower back has been locked up recently, started my first seated job...
Click to expand...

maybe once you're there long enough you can request one of those adjustable desks that you can stand in front of. luckily, sort of lol, i work as a package delivery driver. There's so much in and out of the truck and walking that everyday is an active recovery day. i can go in after having a session before work in the morning and by midday any peak feelings of muscle fatigue/exhaustion are gone.
 
Balthazar said:
maybe once you're there long enough you can request one of those adjustable desks that you can stand in front of. luckily, sort of lol, i work as a package delivery driver. There's so much in and out of the truck and walking that everyday is an active recovery day. i can go in after having a session before work in the morning and by midday any peak feelings of muscle fatigue/exhaustion are gone.
Click to expand...

Definitely, luckily I sit no more than 4 hours of the day, but it's amazing how much that little amount of sitting has locked me up.

TENS unit has seemed to unglue some stuff though.
 
Switching things up, feeling stagant and beat up.

Moderate Grip Bench
+thumb space from smooth
175x8 TNG
185x8 TNG
185x8 TNG
185x8 last 2 pause
185x8 last 2 pause

DB Incline Bench
55x4x10

Neutral DB Bench...Banded Fly
55x4x12...x3x15

Push-ups
BWx15,12,8

Hanging Leg Raise
BWx3x10

First time barbell benching in weeks, felt great, no pec pain.
 
Ham Day

Snatch Grip Hyper
135x3x10

Walking Barbell Lunge
45x4x15

Close Stance Sumo Deadlift
+power bar
315x4x8 TUT

KB Swing/Leg Raises
32kgx2x15/BWx2x10
 
Fasted 189lbs (carbed up last night)

Standing DB OHP
25x15
35x15
45x15
55x15

Fat Grip Chain OHP
40x4x10

Neutral Standing DB OHP/Lateral DB Raise
40x4x8/25x4x8

Farmer Walk
115 per hand x3x150'
165 per hand x85'

Hands were shot from last night DOH deads.
 
Squat Day, change in programming, stay tuned.

High Bar Squat
+flat shoe to depth
225x3x8

Front Squat
+Romaleos
135x5x5

Walking Lunge
20'sx3x12

Snatch Grip RDL
135x4x8

Banded Hypers/GHR Situps
MBx3x15/BWx3x15
 
Sean1332 said:
woo! squat first! lol

knees happy?
Click to expand...

Indeedaroni, took it all low and slow today to give the knee time to respond.

Feels good this week, been icing the tendinitis away all last week. Ortho appointment on Thursday for a final ruling.
 
Bench Day

Paused Comp. Bench
+thumb space from smooth
195x3x5
+pinky on ring
195x2x5

Close Grip TnG
175x6
165x8
165x8

DB Incline Fly/Banded Incline Press
15'sx4x12/light band x4x12

Cable Extension
4x15

Pushup
BWx15,12,12
 
Friday's Deadlift Day:

Conventional Deadlift
335x5x5 speedy

Conventional 4" Block Deadlift
+against light bands
335x3x7

SSB BSS
65x2x12
85x2x10

Single Leg Glute Bridge/TRX Pike
BWx12,10,10/BWx10,8,8

Calves
4x18
 
Shoulder Day

Seated DB OHP
25'sx25
45'sx10
65'sx5x5

Barbelll Incline Bench
+3" pause off chest
145x4x8

Pullup
BWx4x10

Standing DB Arnold Press/DB Row
35'sx12/75x12
35'sx10/75x12
35'sx10/75x12

OH Band Extension/BB Curl
MBx4x25/45x4x18
 
Duramaxhd said:
How are these quick sessions treating you
Click to expand...

Not that quick, but not as much volume as before, so pretty good.

Patellar tendonitis in the left knee is the main issue now. Full pain free ROM has returned.
 
**** session today, felt exhausted going in despite eating well and sleeping well the night before.

Paused Bench
200x5 pinky on ring
200x4 pinky on ring
195x5 pinky on ring
195x5 ring finger on ring
195x4 ring finger on ring

CGBP TNG
165x3x6 meh

DB Incline Fly/Incline Band Press
15'sx2x12/LBx2x12
20'sx2x12/LBx2x12

Tri OH Extension
5x15

Pushup
BWx15,12,12
 
Deadlift Day
189lbs, on the up and up

Conventional Deadlift
+belted
345x5x5

RDL
+beltless DOH
245x4x6

HighBar Goodmorning
160x8
140x8
140x8
140x8

Neutral Chin-Up
BWx8,10,10

TRX Pike
BWx3x8

Decent deadlift day, gonna add +10lbs each week to conventional deadlift till it stalls or feels easy.
 
Upper Accessory Day

Neutral Incline DB Bench
55x15
65x12
65x10

DB Row
75x15
105x10
105x10

Trap Bar OHP
95x12
95x10
95x10
95x8

DB Shrug
75'sx3x20

Rope OH Extension/Rope Curl
4x20 each
 
Lower Body Accessory Day

188lbs, up steady 2 lbs over lowest weight and plan to keep it rising.

Sumo Deadlift
+beltless
6's u to 315
+4" blocks
405x3x12 no TnG

Walking DB Lunge
20'sx15
25'sx12
25'sx10

Back Extensions
+flexion into extension
BWx3x15

Sled Push
90x5x20yrds

Hanging Leg Raise
3 sets
 
Lots of reps on pulls. Trying to win the hyper trophy?
 
herderdude said:
Lots of reps on pulls. Trying to win the hyper trophy?
Click to expand...

Indeed, I am. Maybe if I look like I lift, I'll lift more? Plus keeping the heavy weight off the bird joints.


Sumo bros Sean1332 herderdude Rodja

My overhand keeps catching the quad before lockout, grip is exactly shoulder width (which is pointer on smooth for overhand). Baby powder helps, but I've lost some big pulls in the past to this and noticed it again today.

Thoughts?
 
Hook grip solved my bar path issues. The bar barely skims my leg. It was a game changer. If that's a no, then offset your underhand a < inch outwards.
 
Sean1332 said:
Hook grip solved my bar path issues. The bar barely skims my leg. It was a game changer. If that's a no, then offset your underhand a < inch outwards.
Click to expand...

I don't think it's a bar path issue, the bar isn't helicoptering and has a straight path. The fingers of the overhand, primarily pointer and middle, catch the quad as they drag up the though.

Hook grip seems like it would make the issue worse, plus you forgot my baby hands.
 
Hm I'm not sure then, man. Doing either of those things prevented that same issue for me. Or maybe it's my slightly narrower stance?
 
I dunno, man. I've been hit with the same problem myself.
 
Sean1332 said:
Hm I'm not sure then, man. Doing either of those things prevented that same issue for me. Or maybe it's my slightly narrower stance?
Click to expand...

This is also my narrower stance, lol. Wider I have the same issue, it's why I lost that 666 last year.
 
Sounds like the baby hands just need stronger grip, and my thighs more baby powder
 
I don't pull sumo, because I I have a swinging dick and whatnot.


But, I'd agree that it's likely the fault of them baby hands.
 
Squat Day

High Bar Squat
+Texas Squat Bar
245x3x8

Front Squat
155x5x5

Walking DB Lunge
25'sx3x12

Snatch Grip RDL
155x4x8

Hypers/GHR Sit-up
BWx3x20/18

Calves Occluded
 
How is doing occluded calves? Sounds miserable.
 
herderdude said:
How is doing occluded calves? Sounds miserable.
Click to expand...

They burn and I feel like they're withering away and dying as I try to stand up and take off the knee sleeve. I just fold over my EFS sleeves twice, boom occluded.
 
NomZ said:
They burn and I feel like they're withering away and dying as I try to stand up and take off the knee sleeve. I just fold over my EFS sleeves twice, boom occluded.
Click to expand...

Damn yes that will work. Efs sleeves are not forgiving on size.
 
****ty bench day, **** **** ****

Pause Bench Press
200x5 thumb off smooth
200x5 pinky on ring
200x5 ring on ring
200x5 pinky on ring
200x3 thumb off smooth

CGBP TnG
165x3x7

DB Incline Fly/Banded DB Incline Bench
15'sx4x12/30'sx+MBx4x8

Tri Cable Extension
5x15
 
Duramaxhd said:
That's a lot of cussing. Need to watch the language there's children on here lol
Click to expand...

AM censors for me, and herderdude may be young but not quite a child.


Not so ****ty deadlift day
Fasted 190lbs

Conventional Deadlift
+belted
355x5x5

4" Sumo Block Deadlift
355x6
405x6
425x4x6 belted

SSB Goodmorning
bar x3x20 (right erector tight)

Neutral Pullup/Band Crunch
BWx8/x20
BWx10/x20
BWx10/x20

Knee feeling solid, now if the rest of my body will hold together. Slowly ramping cals to help keep things moving along.
 
Hyde said:
What was so lousy about your bench day?
Click to expand...
It felt weak, crappy, and my right pec bothered me on barbell bench.

Doesn't pain me on DB's though, so I may experiment with a smaller arch or going back to DB's.
herderdude said:
I'm pretty sure I am a child.
Click to expand...

Man Child
 
Hyde said:
At least you're not a little skinny one - then we'd have to call you a manlet. And you do NOT want to be a manlet lol
Click to expand...

You can be a fat manlet too...


Lower Accesory Day

Warm-Up
Walk-outs to mountain climbers, lunges, leg swings

RDL
+beltless
135x15
225x12
225x10
225x8

Walking DB Lunge
20'sx15
25'sx12
25'sx10

Hyper
BWx3x20

SSB BSS
65x10
85x3x8 each leg

Sled Push
150x4x20yd

Hanging Leg Raise
BWx3 sets
 
Fasted 190.5lbs

Upper Body Accessory

CG-esque Incline DB Bench
35'sx25
55'sx15
65'sx12
65'sx10

DB Row
+strapless
75x17
105x12
105x10

Standing Trap Bar OHP
95x12
95x10
95x10
95x8

Farmer Walk
165 per hand x100'
215 per hand x3x100'

Tri/Bi
3x20 each
 
Squat Day

Low Bar Squat
+flat Power shoes
135x8
185x8
225x3
+belt
265x1
315x1
365x1
405x1 8RPE

High Bar Squat
+belted & flat shoe
255x3x8

Front Squat
155x4x5

Walking BB Lunge
45x2x15

GHR Situp/Calve Raise
BWx3x20/3x20
 
[video=youtube;WGN0ZmveVcI]https://www.youtube.com/watch?v=WGN0ZmveVcI[/video]
 
UpperBody Accessory Yesterday

Deadlifts Today

Conv. Deadlift
+belted
365x5x5

4" Sumo Deadlift
435x4x6

Neutral Chins/HiBar Goodmorning
BWx8/45x20
BWx10/45x20
BWx12/45x20

Got this done in 45 mins, oy.
 
Holy crap. Lots of pulling in 45min
 
NomZ said:
UpperBody Accessory Yesterday

Deadlifts Today

Conv. Deadlift
+belted
365x5x5

4" Sumo Deadlift
435x4x6

Neutral Chins/HiBar Goodmorning
BWx8/45x20
BWx10/45x20
BWx12/45x20

Got this done in 45 mins, oy.
Click to expand...

Good use of time, specially for Deadlift Days..
 
Yessir, I was sweaty that day.


Hammer Strength Coaches Clinic all day, then benchy bench today with my friend/chiro/programmer.

Pause Bench
205x5x5

Much better than last week, he had me to touch lower on the first ab with my monkey arms, which helped keep the bar over my elbows in the bottom.

Close Grip Feet Up TNG
175x6
165x6
165x6
165x6

High Incline DB Fly/Close Grip Incline DB Bench w/Band
20'sx4x12/45'sx4x8 w/microminiband

Tris/Bis
 
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