Poobah On the Road to 405 with John Pinder.
- Thread starter Poobah
- Start date
Poobah
Board Supporter
Okay... it appears I over analized Johns instructions... I won't be alternating weeks for the time being... and will only be adding back band work, when told to do so. 
My new workout for the time being will look like this until told to do otherwise.
Monday
Squats 1 x 20reps
Try GHR’S (assisted on Lat station?)
45° hypers with bands 2 x 20reps
Hips 25 reps ea.
Abs 2 x 20reps
Calves 2 x 20reps or your choice
Tuesday
Paused Bench off 2board 3x3reps
Paused Floor Press 2x5reps
Front raise w/bands 2 x 10reps
Side raises w/bands 2 x 10reps
Pull-a-parts 2 x 20reps
Grip work static holds w/bb dbl overhand 4 sets
Thursday
Dead Lifts 2x5reps
Zerchers 1 x 10reps
Try GHRs (assisted on Lat station?)
Hyper extension 2 x 20reps
Seated cable rows 2 x 8-12 reps
Face pulls 2 x 10reps
Abs 2 x 20reps or your choice here
2 sets x 8 curls your choice
Friday
Board Press off 4 board 3x3reps (+ 20 pound per set till failure or close to in 3rd)
Board Press off 3 board 3x3reps (Start 20 pounds less then 4b and +20 per set as above.)
Seated Military Press 2x5reps
Rotator work your choice
Shoulder stretch w/band 25 reps
Grip work, plate pinches 4 sets ea hand
My new workout for the time being will look like this until told to do otherwise.
Monday
Squats 1 x 20reps
Try GHR’S (assisted on Lat station?)
45° hypers with bands 2 x 20reps
Hips 25 reps ea.
Abs 2 x 20reps
Calves 2 x 20reps or your choice
Tuesday
Paused Bench off 2board 3x3reps
Paused Floor Press 2x5reps
Front raise w/bands 2 x 10reps
Side raises w/bands 2 x 10reps
Pull-a-parts 2 x 20reps
Grip work static holds w/bb dbl overhand 4 sets
Thursday
Dead Lifts 2x5reps
Zerchers 1 x 10reps
Try GHRs (assisted on Lat station?)
Hyper extension 2 x 20reps
Seated cable rows 2 x 8-12 reps
Face pulls 2 x 10reps
Abs 2 x 20reps or your choice here
2 sets x 8 curls your choice
Friday
Board Press off 4 board 3x3reps (+ 20 pound per set till failure or close to in 3rd)
Board Press off 3 board 3x3reps (Start 20 pounds less then 4b and +20 per set as above.)
Seated Military Press 2x5reps
Rotator work your choice
Shoulder stretch w/band 25 reps
Grip work, plate pinches 4 sets ea hand
Poobah
Board Supporter
exnihilo said:
Good question.. my max full range bench was 340 what seems a long time ago on march 15th or so.
Invalid Link Removed
I have no idea what I'll be lifting on boards and floor press at the moment.. but I imagine I'm suppose to be near failure by the third set as always.. and as for fridays I have been given these specific instructions.
Friday
Board Press off 4 board 3x3reps
Board Press off 3 board 3x3reps
Seated Military Press 2x5reps
Rotator work your choice
Shoulder stretch w/band 25 reps
Grip work, plate pinches 4 sets ea hand
On 4 boards add 20 pounds per set until I near or reach failure in the third set. Then on 3 boards start 20 pounds lighter and repeat so you finish up 20 pounds lighter then 4 boards.
exnihilo said:
You could be very well right on the aggressiveness thing... I know alot of weeks I stubbornly add weight when I have sincere doubts in my mind that i'll be able to do it... but more more often then not I can. I might be paying for that lately.
Although, I'd say John and yourself have differing opinions on overtraining. John actually likes to work toward overtraining frequently... then ease off as it were.. He expected me to be overtrained in 4-5 weeks in chest.. and he himself likes to do the same.
Why? I know not. lol
exnihilo said:
Lower back work is hard and heavy throughout the week.. but upper back stuff, mostly on dead day.
Thursday
Dead Lifts 2x5reps
Zerchers 1 x 10reps
Try GHRs (assisted on Lat station?)
Hyper extension 2 x 20reps
Seated cable rows 2 x 8-12 reps
Face pulls 2 x 10reps
Abs 2 x 20reps or your choice here
2 sets x 8 curls your choice
Monday
Squats 1 x 20reps
Try GHR’S (assisted on Lat station?)
45° hypers with bands 2 x 20reps
Hips 25 reps ea.
Abs 2 x 20reps
Calves 2 x 20reps or your choice
exnihilo said:
Up until this bout of overtraining, the bar really flyes off my chest, I'd have to say some where about mid way up around the crossover is my current sticking point.. but It may be more form then anything else.. keeping my groove, and bringing my hands back at the proper time to maintain upward momentum. My lock out is pretty decent.
exnihilo said:
Hard to say.. I felt golden the night I benched 310 x 3... since then I continued to make PR's.. but it felt like I was trying to lift a mountain, and I ran out of steam in a hurry. I'm definately overtrainined.. how badly? NOt sure.
I'll be feeling out the new workout this week... I never did free board presses before or floor presses so chances are I will be working well within my 3 rep max...
Plus I took thursday and friday off, and had a good 4 days off. (not much, but something).
Either way.. John is my god, and I must listen to him.
:bow28:
guyfromkop2
Board Supporter
john is big with working the posterior, it's your core and is VERY important with all the lifts.
exnihilo
Well-known member
Poobah said:
My philosophy on overtraining at this point is this: Very slowly add volume. If I add volume, and I was making PRs, and I stop making PRs or start making much smaller PRs, reduce the volume. If I add volume, and I start to feel generally fatigued, reduce volume. If your diet and general stress level don't change much this works great.
I think (all other things being optimal) that if you are training optimally you will make PRs on every exercise, every workout, with VERY few exceptions.
Poobah said:
I generally don't like to go over 10 reps on anything (unless I don't have a choice :lol: ) but that's highly personal. I also don't like doing that many different exercises in one session but again I think that's highly personal.
Doing core 3-4 days a week is definately a good idea. I'd say doing upper back 3x a week isn't a bad idea either (though if you deadlift every week you can cut that down to 2x a week).
Poobah said:
You need to work on your leg drive, and I can tell from your videos you aren't anywhere near tight enough on the bench. Bring your legs under you some more, really focus on tightening the **** out of the muscles of your back, squeeze your butt tight, grip the bar as tight as you can, push up your chest, and focus on pushing up against the bar as you lower it (almost like you are lowering the bar using your back/biceps while fighting against lowering it with your chest/shoulders/tris). Then, when the bar touches your lower chest, push your legs into the ground and try to "kick them forward", push your upper back into the bench and try to push your stomach up even further into the air. Then when your elbows come above your torso 3-4 inches (the distance is different for everyone) flare them out and finish the lift.
Poobah said:
If I were in your situation I think I would focus on improving leg drive, 2/3 board press and floor press (probably with chains).
Biggest thing you need to do right now is fix your technique though, your weak points might not be what you think they are.
Poobah
Board Supporter
exnihilo said:
Appreciate all the advice.. specially the bit on form... The vid you watched is a few months back, and I've been getting better and better as time goes on, lately I have been working on leg drive.. and trying to keep things tight, but damn it's not as easy as it sounds... I'll re-read that a few times and try to implement it better.
John actually thinks I may be just weeks from a 405 attempt.. but that's if I everything goes perfect.. I'm a bit freaked out about the prospect of tryign.. and it seems that attempt will be pushed back a couple more weeks now.
thanks again.
Poobah
Board Supporter
Monday - Squats and GHR baby.
I must of drank about 1.5 gallons during my workout today.. I was soaked. ANd my hammies were dead.. whoo hoo.
Squats
275 x 17 x 3
Slightly better then last time out... And I was a bit less delirious when I had to take that extended rest pause. Form was probably better over all too.
GHR's with Counter weight.
BW - 70 cw x 8
BW - 70 cw x 14 - Invalid Link Removed
BW - 70 cw x 5 - Invalid Link Removed
I successfully rigged a ghr out of the lat tower... I was tinkering with the placement of my knee's and the hieght of the ankle bar a bit during the first 2 sets... then on the final set, I added a rope to extend the distance I could travel... I think I have a winner here. I couldn't get 6.. lol
Hyper ext.
BW + red band x 16
BW + red band x 11
Feeling the intense desire to further **** myself up, I decided today is a good day to add bands... I was surprised I did so well in the first set.. but by the second set my hammies were goners.
Abductors
180 x 25
Last 5 were a totaly brutal.. with lots of rest pause.. it seems that hammies play some role in movement... MY hammies were sore and nothing was left in them at the end.. made this exercises much harder then it use to be.
Adductors
215 x 25
last 3 needed some rest pause.
Abs - old style
bw x 12, bw x 7
Not much improvement here... bah. I was tired by now though, and just wanted to sleep a few hours while I layed on the floor between sets.. it was cozy.
Seated Calves
675 x 20
675 x 20
Got all reps this time... and it hurt nicely.
Conclusion...
Damn this was a long day..... my back was toasted right from the beginning, and I was hobbling around with spent hammies on top of that... I look like such a sack of sore shiet when I make my way around the gym.. I suppose that's a good thing though.
So how does that last set look for ghr's? Workable?
I must of drank about 1.5 gallons during my workout today.. I was soaked. ANd my hammies were dead.. whoo hoo.
Squats
275 x 17 x 3
Slightly better then last time out... And I was a bit less delirious when I had to take that extended rest pause. Form was probably better over all too.
GHR's with Counter weight.
BW - 70 cw x 8
BW - 70 cw x 14 - Invalid Link Removed
BW - 70 cw x 5 - Invalid Link Removed
I successfully rigged a ghr out of the lat tower... I was tinkering with the placement of my knee's and the hieght of the ankle bar a bit during the first 2 sets... then on the final set, I added a rope to extend the distance I could travel... I think I have a winner here. I couldn't get 6.. lol
Hyper ext.
BW + red band x 16
BW + red band x 11
Feeling the intense desire to further **** myself up, I decided today is a good day to add bands... I was surprised I did so well in the first set.. but by the second set my hammies were goners.
Abductors
180 x 25
Last 5 were a totaly brutal.. with lots of rest pause.. it seems that hammies play some role in movement... MY hammies were sore and nothing was left in them at the end.. made this exercises much harder then it use to be.
Adductors
215 x 25
last 3 needed some rest pause.
Abs - old style
bw x 12, bw x 7
Not much improvement here... bah. I was tired by now though, and just wanted to sleep a few hours while I layed on the floor between sets.. it was cozy.
Seated Calves
675 x 20
675 x 20
Got all reps this time... and it hurt nicely.
Conclusion...
Damn this was a long day..... my back was toasted right from the beginning, and I was hobbling around with spent hammies on top of that... I look like such a sack of sore shiet when I make my way around the gym.. I suppose that's a good thing though.
So how does that last set look for ghr's? Workable?
Poobah
Board Supporter
Tueday - Chest, shoulders
Forgot my damn camera at home... Wanted to take clips.. with the new exercises today.
Paused Bench off a 2board.
320 x 3
320 x 3
325 x 3
Didn't know how much to do really.. and didn't want to push beyond where I was with no boards right off the bat... 320 was clean, no touch or need of spotter. 225 was clean too but not so easy.
I Also concentrated on trying to solidfy my back a bit more today, and taking some advice from another powerlifter earlier today, I worked on utilizing a better leg drive. Basically tucked my feet back a bit more, so that I naturally rest on my toes more... then when it came time to drive I'd hammer the heal down and pretend like I was kicking my legs out, which in turn drove my back up onto my shoulders a bit more, and firmed me up. It definately seemed to work well. Keeping the back and everything stiff back there needs more work.
Paused Floor Presses
205 x 5
225 x 5
Never done these before, and again I wanted to make sure I didn't try to do to much. Set one actually seemed a bit hard then set 2.. but by set 2, I had good drive, and it wasn't all that hard. Oddly enough I got a strong shoulder pump from these... not so much felt in the chest that much? Is that right?
I figured I'd just keep moving it up 20 pounds per set until I find failure. then scale it back slightly and work from there? But maybe I should add a bit more then 20? we'll see.
Front Raise
10 x 2, blue band held with both hands.
Continue to get stronger, took some more slack out again today. i pretty much make so number 10 is a near miss.
Side Raise
10 x 2, red band on hand at a time.
Left arm continues to loosen up... just took the first rep or so.. and I was fine. Right arm is way stronger right now though.
Pull-a-parts
20 x 2, red
Second set I pinched in even closer, just the red portion and maybe 3" of band on either side.. and loads of loose out each end. Had to rest pause on 19 in the second set.
BB static holds
Sadly I decided I better opt out... been bothering me for about a week now... Basically my right wrist and on the back of my hand is bugging me, under lots of weight it seems something keeps giving away. and when I close my fist, my forearm hurts and tie's directly in to what seems to be a pulled ligament in my elbow, and I dont' want to aggrivate it.. my left arm was buggered like that for 6 months, and is still feeling repercussionss.
Hopefully it feels better by next tuesday, in the mean time I'll just use the grippers on friday, unless you have another suggestion John?
Conclusion...
Other then the BB static holds.. i was pleased... I didn't hurt myself any doing bench, and I felt quite a bit better.. although the weight still seemed very heavy in my hands, adn lowering seemed hard then it should of been... I think the fact that the board is there, I find myself lowering the weight a bit to fast perhaps.
peace
Forgot my damn camera at home... Wanted to take clips.. with the new exercises today.
Paused Bench off a 2board.
320 x 3
320 x 3
325 x 3
Didn't know how much to do really.. and didn't want to push beyond where I was with no boards right off the bat... 320 was clean, no touch or need of spotter. 225 was clean too but not so easy.
I Also concentrated on trying to solidfy my back a bit more today, and taking some advice from another powerlifter earlier today, I worked on utilizing a better leg drive. Basically tucked my feet back a bit more, so that I naturally rest on my toes more... then when it came time to drive I'd hammer the heal down and pretend like I was kicking my legs out, which in turn drove my back up onto my shoulders a bit more, and firmed me up. It definately seemed to work well. Keeping the back and everything stiff back there needs more work.
Paused Floor Presses
205 x 5
225 x 5
Never done these before, and again I wanted to make sure I didn't try to do to much. Set one actually seemed a bit hard then set 2.. but by set 2, I had good drive, and it wasn't all that hard. Oddly enough I got a strong shoulder pump from these... not so much felt in the chest that much? Is that right?
I figured I'd just keep moving it up 20 pounds per set until I find failure. then scale it back slightly and work from there? But maybe I should add a bit more then 20? we'll see.
Front Raise
10 x 2, blue band held with both hands.
Continue to get stronger, took some more slack out again today. i pretty much make so number 10 is a near miss.
Side Raise
10 x 2, red band on hand at a time.
Left arm continues to loosen up... just took the first rep or so.. and I was fine. Right arm is way stronger right now though.
Pull-a-parts
20 x 2, red
Second set I pinched in even closer, just the red portion and maybe 3" of band on either side.. and loads of loose out each end. Had to rest pause on 19 in the second set.
BB static holds
Sadly I decided I better opt out... been bothering me for about a week now... Basically my right wrist and on the back of my hand is bugging me, under lots of weight it seems something keeps giving away. and when I close my fist, my forearm hurts and tie's directly in to what seems to be a pulled ligament in my elbow, and I dont' want to aggrivate it.. my left arm was buggered like that for 6 months, and is still feeling repercussionss.
Hopefully it feels better by next tuesday, in the mean time I'll just use the grippers on friday, unless you have another suggestion John?
Conclusion...
Other then the BB static holds.. i was pleased... I didn't hurt myself any doing bench, and I felt quite a bit better.. although the weight still seemed very heavy in my hands, adn lowering seemed hard then it should of been... I think the fact that the board is there, I find myself lowering the weight a bit to fast perhaps.
peace
exnihilo
Well-known member
exnihilo
Well-known member
ktw said:
625 deadlift
585 raw squat, 675 suited squat (single ply centurion, no briefs)
415 raw bench, 473 suited bench (single ply fury, loose enough to get on myself)
Those numbers were juiced at a bodyweight of a lil over 300 pounds though, lol. I'm ~50lbs lighter and much less "supplemented" now.
My current PRs are:
600 raw deadlift
515 raw squat
375 raw bench
None of my lifting gear fits anymore so I don't have suited numbers as of late. Once I lean down and get my body weight around 235-240 I plan on getting sized for some new lifting gear (thinking metal ace squat briefs, karin's xtreme squat suit, either Double ply F6 or Double ply karin's bench shirt).
guyfromkop2
Board Supporter
karins, i've only heard good things about those shirts
Poobah
Board Supporter
Damn guys... all this talk about lifting gear lately, is really starting to entice me. :twisted:
But I'll just keep plugging away raw for now.. Pisses me off though that I don't got jack **** around these parts as far as competitions go. I might just have to fly somewhere once a year for a lifting holiday.
But I'll just keep plugging away raw for now.. Pisses me off though that I don't got jack **** around these parts as far as competitions go. I might just have to fly somewhere once a year for a lifting holiday.
guyfromkop2
Board Supporter
#1 problem with gear though poobah, you HAVE to lift with someone, especially with a bench shirt, it's literally impossible to get a bench shirt to fit without someone there to set it up for you. just have to snoop around and find someone that uses it. i drive 2 hours to go lift with cubanbull otherwise i would be even more clueless than i am now on how to use the stuff.
guyfromkop2
Board Supporter
Poobah said:
wait till you put on a squat suit and go down in it, watch everything start to fade away and then blow blood vessels in both your eyes, it's a humbling experience.
STUK ina RUT
New member
Hey poobs how you like draging all that sh!t in the gym with you. Wednesday I had to make 2 trips to get all my Sh!t in. Videoing the workouts at first took a little getting used to on self humilation but now with pipes and sh!t I feel like an idiot with everyone stairing at me. Just got to get over that, I checked out the other gym in town where supposedly the big boys go and I wasn't impressed one bit with the place, The had signs up that if you pin weights to the machines your membership will be terminated, and any violent dropping of weights would be grounds of membership termination. What a joke, looks like I'll stay where I'm at with all the brad pitt want to be's.
Poobah
Board Supporter
STUK ina RUT said:
That sucks... I actually love the people in charge at my new gym.. I can pretty much do whatever I want with full permission... I enjoyed dropping 505 to the ground today... and I had the whole place including people much more muscled then me go like.. hmmmm.. strong ***** you are. One dude even clapped.. lol
Anyway you get use to using all this ****... and it gets results, and people will notice that. You might even make some people think about becoming a pl'r... This one dude, probably the strongest guy pound for pound in the gym, or at least the largest for his hieght. Came right up to me today as soon as I got there, and whipped out his camera to show me his bench he just did, presumably he wants to start getting more into powerlifting, and took notice of the camera work I've been doing. But get this.. this basterd, is 180 (and 2 weeks out from his first bb show) pounds and benched 405 flat backed, arms out with no powerlifting technique at all for 6 easy reps. (he's a strong one.)
So what I'm saying is.. even though there are those around you that a bigger and more experienced, they can still recognie you are doing something very productive, and that there is something to be learned from you... I ain't embaressed about anything anymore.. except perhaps the pullthroughs with girls watching at close proximity.. lol
Poobah
Board Supporter
Thursday - Deads.. and me dead too.
Dead Lift
225 x 10
315 x 3
405 x 2
505 x 3.5
505 x .5
505 x .5 Straps add and still no back couldn't bring it up.
I was hoping for at least 4 reps at 505, but just couldn't do it. Somehow I thought, well maybe I'll do better in the second set... Big mistake, I tried hard but nothing... added straps and still nothing. At this point, I was pretty much fried, and decided against dropping down significantly for reps. not sure if this was a good decision. ?
At this point, I didn't have high hopes for the rest of the workout.. but it turns out I did very well from here on out.. (granted it took me forever to get this long ass workout finished.)
Zercher Squats ( I spelled it right Mouse.
)
275 x 10
The 10th was ugly but I got them... This freaken exercise pumps my legs and is more grueling then 20 rep squats at times.
Assisted GHR's.
BW - 70 CW x 10
BW - 70 CW x 11
Getting better the 11th was a killer... I actually like doing these it's the only exercise of the night that doesn't aggricate my lower back pump. It's almost all strictly hams, and they don't mind abuse.
Pull Throughs
150 x 20
165 x 20
I remembered to hump my hips forward and squeeze my buttocks on these this time... But I gota tell you it was embaressing.. only because out of everyone in the gym, 2 fitness competitor chicks, were doing exercises in what would be the front row facing me... I'm surprised they didn't burst out laughing. I couldn't help but think I was displaying my humping skills for them. lol.. it was distracting in a not good way. But I did it anyway.
Seated Rows
235 x 8
220 x 10
decided to bump it up 15 pounds... I think I did fine.
Face Pulls
190 x 9.5
190 x 8
By this time, my hands are sorer then I remember them every being... I was still able to hold on, it just sucked doing it.
Abs
bw x 12
bw x 6
Jeeze these continue to embaress my ass. And to be completely honest, I was so whiped out by the time I got here, I damn well nearly skipped them and biceps.
Biceps - EZ curls
100 x 10
100 x 9
I figured why not finish the punishment.. .I did put on my gloves though and wrist wraps... my hands were already meat, and my right hand/wrist/elbow continues to hurt.. the wraps and gloves prevented further insult to injury.
Conclusion..
I don't know... This day was just really long, took me over 3 hours to get my ass in the gym and out of the gym. My back continues to be pumped and angry at the slightest provocation.. even my first initial warmup set of deads, required some rest before my back relaxed... it's frustrating after awhile.
With all my *****in and moaning, I did pretty damn good with the rest of my workout today.. hitting pr's accross the board. Just don't know where my second set of deads went. It just wasn't there.
should I even be doing pullthroughs if I'm doing ghr's?
Almost forgot.. I brought the camera, but I put it on the wrong setting and when the dude went to film me all he did was take a picture. SO I can't even get any help based on my deadlift form today. Me bad.
Dead Lift
225 x 10
315 x 3
405 x 2
505 x 3.5
505 x .5
505 x .5 Straps add and still no back couldn't bring it up.
I was hoping for at least 4 reps at 505, but just couldn't do it. Somehow I thought, well maybe I'll do better in the second set... Big mistake, I tried hard but nothing... added straps and still nothing. At this point, I was pretty much fried, and decided against dropping down significantly for reps. not sure if this was a good decision. ?
At this point, I didn't have high hopes for the rest of the workout.. but it turns out I did very well from here on out.. (granted it took me forever to get this long ass workout finished.)
Zercher Squats ( I spelled it right Mouse.
)275 x 10
The 10th was ugly but I got them... This freaken exercise pumps my legs and is more grueling then 20 rep squats at times.
Assisted GHR's.
BW - 70 CW x 10
BW - 70 CW x 11
Getting better the 11th was a killer... I actually like doing these it's the only exercise of the night that doesn't aggricate my lower back pump. It's almost all strictly hams, and they don't mind abuse.
Pull Throughs
150 x 20
165 x 20
I remembered to hump my hips forward and squeeze my buttocks on these this time... But I gota tell you it was embaressing.. only because out of everyone in the gym, 2 fitness competitor chicks, were doing exercises in what would be the front row facing me... I'm surprised they didn't burst out laughing. I couldn't help but think I was displaying my humping skills for them. lol.. it was distracting in a not good way. But I did it anyway.
Seated Rows
235 x 8
220 x 10
decided to bump it up 15 pounds... I think I did fine.
Face Pulls
190 x 9.5
190 x 8
By this time, my hands are sorer then I remember them every being... I was still able to hold on, it just sucked doing it.
Abs
bw x 12
bw x 6
Jeeze these continue to embaress my ass. And to be completely honest, I was so whiped out by the time I got here, I damn well nearly skipped them and biceps.
Biceps - EZ curls
100 x 10
100 x 9
I figured why not finish the punishment.. .I did put on my gloves though and wrist wraps... my hands were already meat, and my right hand/wrist/elbow continues to hurt.. the wraps and gloves prevented further insult to injury.
Conclusion..
I don't know... This day was just really long, took me over 3 hours to get my ass in the gym and out of the gym. My back continues to be pumped and angry at the slightest provocation.. even my first initial warmup set of deads, required some rest before my back relaxed... it's frustrating after awhile.
With all my *****in and moaning, I did pretty damn good with the rest of my workout today.. hitting pr's accross the board. Just don't know where my second set of deads went. It just wasn't there.
should I even be doing pullthroughs if I'm doing ghr's?
Almost forgot.. I brought the camera, but I put it on the wrong setting and when the dude went to film me all he did was take a picture.
SO I can't even get any help based on my deadlift form today. Me bad.STUK ina RUT
New member
Yea the last time I did deads I was only pulling 425 but it sounded good when it hit the floor. One guy came up talking about how good it sounded. That guy is set up on a sub floor so when I drop the weight I'm dropping it on plywood supported by 2x10 or 2x12 floor joists, kinda scarey when you think about what that weight is doing to the floor I'm expecting to drop it through the floor one day.
Those things do look kinda gay but the nail your back side.
Congrats on the new PR you'll get 4 next time
NickW
DO WORK!
Poobah said:Thursday - Deads.. and me dead too.
Dead Lift
225 x 10
315 x 3
405 x 2
505 x 3.5
505 x .5
505 x .5 Straps add and still no back couldn't bring it up.
I was hoping for at least 4 reps at 505, but just couldn't do it. Somehow I thought, well maybe I'll do better in the second set... Big mistake, I tried hard but nothing... added straps and still nothing. At this point, I was pretty much fried, and decided against dropping down significantly for reps. not sure if this was a good decision. ?
At this point, I didn't have high hopes for the rest of the workout.. but it turns out I did very well from here on out.. (granted it took me forever to get this long ass workout finished.)
Zercher Squats ( I spelled it right Mouse.
275 x 10
The 10th was ugly but I got them... This freaken exercise pumps my legs and is more grueling then 20 rep squats at times.
Assisted GHR's.
BW - 70 CW x 10
BW - 70 CW x 11
Getting better the 11th was a killer... I actually like doing these it's the only exercise of the night that doesn't aggricate my lower back pump. It's almost all strictly hams, and they don't mind abuse.
Pull Throughs
150 x 20
165 x 20
I remembered to hump my hips forward and squeeze my buttocks on these this time... But I gota tell you it was embaressing.. only because out of everyone in the gym, 2 fitness competitor chicks, were doing exercises in what would be the front row facing me... I'm surprised they didn't burst out laughing. I couldn't help but think I was displaying my humping skills for them. lol.. it was distracting in a not good way. But I did it anyway.
Seated Rows
235 x 8
220 x 10
decided to bump it up 15 pounds... I think I did fine.
Face Pulls
190 x 9.5
190 x 8
By this time, my hands are sorer then I remember them every being... I was still able to hold on, it just sucked doing it.
Abs
bw x 12
bw x 6
Jeeze these continue to embaress my ass. And to be completely honest, I was so whiped out by the time I got here, I damn well nearly skipped them and biceps.
Biceps - EZ curls
100 x 10
100 x 9
I figured why not finish the punishment.. .I did put on my gloves though and wrist wraps... my hands were already meat, and my right hand/wrist/elbow continues to hurt.. the wraps and gloves prevented further insult to injury.
Conclusion..
I don't know... This day was just really long, took me over 3 hours to get my ass in the gym and out of the gym. My back continues to be pumped and angry at the slightest provocation.. even my first initial warmup set of deads, required some rest before my back relaxed... it's frustrating after awhile.
With all my *****in and moaning, I did pretty damn good with the rest of my workout today.. hitting pr's accross the board. Just don't know where my second set of deads went. It just wasn't there.
should I even be doing pullthroughs if I'm doing ghr's?
Almost forgot.. I brought the camera, but I put it on the wrong setting and when the dude went to film me all he did was take a picture.
Where in Canada are you at? Are you close to Niagara Falls? If so I will be in that area on July 8th and 9th and we could meet up. Let me know!
Poobah
Board Supporter
NickW said:
mauahaha.. that's an awsome offer. I'd love to have a picture with Nick. I'm in Ontario, but a good 6 hours from Niagara Falls.
Although July 8th, 9th is a weekend..? :twisted:
Ah.. but with 2 kids, a full time job.. it's pretty hard to get away... we'll see.
What's bringing you to Niagara?
NickW
DO WORK!
Poobah said:mauahaha.. that's an awsome offer. I'd love to have a picture with Nick. I'm in Ontario, but a good 6 hours from Niagara Falls.
Although July 8th, 9th is a weekend..? :twisted:
Ah.. but with 2 kids, a full time job.. it's pretty hard to get away... we'll see.
What's bringing you to Niagara?
I am guest lifting and putting on a little seminar at a meet at Falls Fitness Factory in Niagara.
Poobah
Board Supporter
Friday - Chest, etc.
Working around a few nagging injuries... My left palm is bruised pretty good, from Dead's I'm presuming. And my right wrist all the way up my arm is a bit messed up.
And I FORGOT MY DAMN CAMERA.. Don't know how but I did, in my rush to pack my **** for the gym.. Sorry guys.
Paused 4B Press
315 x 3
335 x 3
355 x 3
For those that don't know, I was directed to pick a weight and increase it 20 pounds every set, hopefully coming near or reaching failure on the last set. Well I underestimated.. I easily completed all 3 sets on my own.
Paused 3b Press
315 x 3
335 x 3
355 x 3 (some help)
My instructions for this exercise was to start 20 pound lighter then I started the above exercise.. and work my way up 20 pounds per set again.. BUt seeing as I completed the above sets easily enough I started at the same weight.
I thought I had this, but in the last set... stupid me forgot to tighten my wrist wraps.. and considering the state of my right hand it made a huge difference.. I was quivering like a fish out of water, and it didn't feel nice either. I needed some help, more or less to keep me from loosing balance... But I think I would have had it if I had the straps wrapped up tight. I think I'll stay here next week though. and move up the 4b stuff.
Seated BB Military Press
95 x 14
115 x 11 (last forced)
Not a huge lift for me.. Hell most nights I have a hard time raising my hands to my head to shampoo myself.. lol. But the good news was, I was able to do these comfortably with no pain.. and the last time I did a over head press motion, it practically ended up killing me.. (left arm tendon troubles). So all is good.
Rotator work
20pnd x 10 reps each arm.
I only did one set per arm and didn't push real hard today... My right arm did not like this exercise at all.. and I figure if it hurts to much, I shouldn't be doing it.
Shoulder stretches
Blue band x 25
After 15, I brought my hands in more, then again at 20.. and for 25 I brought them in even more... These felt good.
Grip work...
Skipped... between my bruised left palm and my ****ed up right arm. (specially when my fist is closed). I again didn't want to make things worse? Does this make me a puss, or am I finally getting a bit smarter? Not sure.. lol
Conclusion....
I liked the day in general.
Working around a few nagging injuries... My left palm is bruised pretty good, from Dead's I'm presuming. And my right wrist all the way up my arm is a bit messed up.
And I FORGOT MY DAMN CAMERA.. Don't know how but I did, in my rush to pack my **** for the gym.. Sorry guys.
Paused 4B Press
315 x 3
335 x 3
355 x 3
For those that don't know, I was directed to pick a weight and increase it 20 pounds every set, hopefully coming near or reaching failure on the last set. Well I underestimated.. I easily completed all 3 sets on my own.
Paused 3b Press
315 x 3
335 x 3
355 x 3 (some help)
My instructions for this exercise was to start 20 pound lighter then I started the above exercise.. and work my way up 20 pounds per set again.. BUt seeing as I completed the above sets easily enough I started at the same weight.
I thought I had this, but in the last set... stupid me forgot to tighten my wrist wraps.. and considering the state of my right hand it made a huge difference.. I was quivering like a fish out of water, and it didn't feel nice either. I needed some help, more or less to keep me from loosing balance... But I think I would have had it if I had the straps wrapped up tight. I think I'll stay here next week though. and move up the 4b stuff.
Seated BB Military Press
95 x 14
115 x 11 (last forced)
Not a huge lift for me.. Hell most nights I have a hard time raising my hands to my head to shampoo myself.. lol. But the good news was, I was able to do these comfortably with no pain.. and the last time I did a over head press motion, it practically ended up killing me.. (left arm tendon troubles). So all is good.
Rotator work
20pnd x 10 reps each arm.
I only did one set per arm and didn't push real hard today... My right arm did not like this exercise at all.. and I figure if it hurts to much, I shouldn't be doing it.
Shoulder stretches
Blue band x 25
After 15, I brought my hands in more, then again at 20.. and for 25 I brought them in even more... These felt good.
Grip work...
Skipped... between my bruised left palm and my ****ed up right arm. (specially when my fist is closed). I again didn't want to make things worse? Does this make me a puss, or am I finally getting a bit smarter? Not sure.. lol
Conclusion....
I liked the day in general.
Poobah
Board Supporter
Monday - Legs
Got my training partner and brother back into the gym.. he'll be training 3 days a week with me, just hitting chest once a week.. That's good news for me.. I'm fairly sure he won't be walking for the rest of the week. muahahahaah
Box Squats
315 x 2 (13" box) - Invalid Link Removed
275 x 5 (13" box) - Invalid Link Removed
275 x 5 (14" box) - Invalid Link Removed
I sincerely thought I should of had 315, but these box squats were more then I anticipated.. as for the box I brought a tap measure to be accurate, I slapped some **** together, and it came up 13".. I figured close enough, but by the end of the first 275 set, I wanted that 14" so I made an adjustment.
Paused Squats
225 x 5 - Invalid Link Removed
275 x 5 - Invalid Link Removed
I figured these would be harder.. but they actually might be easier for me.. even though I go deeper. I need all he pointers and advice and or direction you can all shoot at me.
GHR's
BW - 60 CW x 8 x 8
10 pounds less counter weight then last time.
HYper Ext.
BW + red band doubled x 17
Decided to do just one set since I'm doing the Ghr's... I thought I might rest pause and get 20.. but at 17 I started to see stars and almost blacked out..
Abbductors
180 x 25
Last 5 were brutal like last time.
Adductors
212.5 x 25
Not a rest pause required this time... Running out of room to stack weight.
Abs
bw x 13 x 8
Seated calves
685 x 20 x 20
Got em all.. I was making screaming like a little girl though on rep 19 and 20.
Conclusion...
My squat sucks... I know i held my form decently until the last rep more or less... but I'm all ears for how much weight to attempt next time, and form adjustments.
Peace...
Got my training partner and brother back into the gym.. he'll be training 3 days a week with me, just hitting chest once a week.. That's good news for me.. I'm fairly sure he won't be walking for the rest of the week. muahahahaah
Box Squats
315 x 2 (13" box) - Invalid Link Removed
275 x 5 (13" box) - Invalid Link Removed
275 x 5 (14" box) - Invalid Link Removed
I sincerely thought I should of had 315, but these box squats were more then I anticipated.. as for the box I brought a tap measure to be accurate, I slapped some **** together, and it came up 13".. I figured close enough, but by the end of the first 275 set, I wanted that 14" so I made an adjustment.
Paused Squats
225 x 5 - Invalid Link Removed
275 x 5 - Invalid Link Removed
I figured these would be harder.. but they actually might be easier for me.. even though I go deeper. I need all he pointers and advice and or direction you can all shoot at me.
GHR's
BW - 60 CW x 8 x 8
10 pounds less counter weight then last time.
HYper Ext.
BW + red band doubled x 17
Decided to do just one set since I'm doing the Ghr's... I thought I might rest pause and get 20.. but at 17 I started to see stars and almost blacked out..
Abbductors
180 x 25
Last 5 were brutal like last time.
Adductors
212.5 x 25
Not a rest pause required this time... Running out of room to stack weight.
Abs
bw x 13 x 8
Seated calves
685 x 20 x 20
Got em all.. I was making screaming like a little girl though on rep 19 and 20.
Conclusion...
My squat sucks... I know i held my form decently until the last rep more or less... but I'm all ears for how much weight to attempt next time, and form adjustments.
Peace...
Poobah
Board Supporter
ktw said:
You'd think.. But it seems that fact that I try to sit back more, coupled with completely resting and sitting on the box and starting with zero tension, makes it much harder then the paused squats I did that were actually lower then the box squats..
And even the 275 x 20.. was a ***** after 7.. and paused quite a bit, with a long damn pause in around 16 or 17.
Um.. I'm hating box squats. lol
(something appears to be wrong with the box squat vids... I might have to reload them tomorrow night?)
guyfromkop2
Board Supporter
box squatting is much harder than regular squatting
Poobah
Board Supporter
Tuesday - Chest, Shoulders & Grip
I'm starting to get that strong feeling back.
Paused 2b Bench
335 x 3 - Invalid Link Removed
335 x 3 - Invalid Link Removed
340 x 3 - Invalid Link Removed
Other then the fact my spotter felt the need to touch the bar on the second rep of the first 2 sets.... I didn't need him, and I did progressively better.
It appears with all my worrying about improving form, I've been forgetting some very basic issues. in these sets I rediscovered really trying to squeeze my eblows in, and flaring my lats, I think I forgot how for awhile or something... but as soon as I did, the bar become really stable, and I was able to lower the bar slowly and steadily without it taxing me or feeling uncomfortable, and lift off dramatically improved... in the third set I was able to (and especially on the final rep) I was able to utilize both tucked elbows, flared lats, and a strong leg drive, that rep was cake. I must remember to do the little things.
Notice how in the third and heaviest set, I bring the weight down slowly and controlled, yet have a much quicker lift off? Its the elbows in baby.. and lats flared. Me likey.
Paused Floor press
255 x 4.5 - Invalid Link Removed
245 x 5 - Invalid Link Removed
Bit a bit more off then I could chew in the first set, but If i was a bit quicker bringing it down I probably would of had the steam to finish.. I feel bit lop sided doing these, feels like my right arm is much bigger then my left.
Front Band Raises
Blue, both hands at a time x 10 x 10
Side Band Raises
Red, each hand x 10 x 10
Left arm didn't hurt.. finally!!! Time to start increasing the difficulty.
Pull-a-parts
Red Band x 20 no rest pauses..
Blue Band x 20 some rest pauses..
On the blue band, I started choked up about 4-5 inches on either side, but around 10 or so I had to ease up a bit. Good tug though.. Me love it.
BB Static Holds
315 x 4 sets
This sucked.. I didn't do very well.. Left palm is still bruised... But I wont' let it bother me.
Conclusion:
I was for the most part pain free on bench... and it really got pain free and more controlled as soon as I squeezed them elbows and flared those lats. Granted it's not as easy as all that, cause there was a time recently that it hurt me alot to draw my elbows in.. so whatever was the reason for that, has fixed itself.. and I'm looking forward to my next bench day.
The missing video files:
i Have no idea why, but i tried uploading the video's to putfile 5 times now, and everytime the box squat video's never work... wtf is that about? I tried renaming the files.. i tried changine the way I named them.. no matter what I do.. nothing. Grrr.
I'm starting to get that strong feeling back.
Paused 2b Bench
335 x 3 - Invalid Link Removed
335 x 3 - Invalid Link Removed
340 x 3 - Invalid Link Removed
Other then the fact my spotter felt the need to touch the bar on the second rep of the first 2 sets.... I didn't need him, and I did progressively better.
It appears with all my worrying about improving form, I've been forgetting some very basic issues. in these sets I rediscovered really trying to squeeze my eblows in, and flaring my lats, I think I forgot how for awhile or something... but as soon as I did, the bar become really stable, and I was able to lower the bar slowly and steadily without it taxing me or feeling uncomfortable, and lift off dramatically improved... in the third set I was able to (and especially on the final rep) I was able to utilize both tucked elbows, flared lats, and a strong leg drive, that rep was cake. I must remember to do the little things.
Notice how in the third and heaviest set, I bring the weight down slowly and controlled, yet have a much quicker lift off? Its the elbows in baby.. and lats flared. Me likey.
Paused Floor press
255 x 4.5 - Invalid Link Removed
245 x 5 - Invalid Link Removed
Bit a bit more off then I could chew in the first set, but If i was a bit quicker bringing it down I probably would of had the steam to finish.. I feel bit lop sided doing these, feels like my right arm is much bigger then my left.
Front Band Raises
Blue, both hands at a time x 10 x 10
Side Band Raises
Red, each hand x 10 x 10
Left arm didn't hurt.. finally!!! Time to start increasing the difficulty.
Pull-a-parts
Red Band x 20 no rest pauses..
Blue Band x 20 some rest pauses..
On the blue band, I started choked up about 4-5 inches on either side, but around 10 or so I had to ease up a bit. Good tug though.. Me love it.
BB Static Holds
315 x 4 sets
This sucked.. I didn't do very well.. Left palm is still bruised... But I wont' let it bother me.
Conclusion:
I was for the most part pain free on bench... and it really got pain free and more controlled as soon as I squeezed them elbows and flared those lats. Granted it's not as easy as all that, cause there was a time recently that it hurt me alot to draw my elbows in.. so whatever was the reason for that, has fixed itself.. and I'm looking forward to my next bench day.
The missing video files:
i Have no idea why, but i tried uploading the video's to putfile 5 times now, and everytime the box squat video's never work... wtf is that about? I tried renaming the files.. i tried changine the way I named them.. no matter what I do.. nothing. Grrr.
Poobah
Board Supporter
Thursday - Back day
Rack Pulls (well below knee's)
485 x 5 (chalk only)
485 x 5 (straps added)
Been awhile since I did rack pulls... but I definately improved. Grip really wasn't a problem in the first set other then the fact that it was really hurting my left hand. I don't think I could of hacked a second set without straps, so I added them. I locked out all 5 in the first set, but the 5th rep in the second set was probably a pinch shy of lockout, and no matter how much I tried I couldn't quite move it there.
Other then that, I think its fair to say I re-bruised my left hand. wah wah wah.
Zercher Squats
285 x 8
Hmmmmm bit off more then I could chew... Plus i had to wait quite a while for the equipment to become available, so that might of hurt me, or might of helped me. To be honest I've been a bit stiff walking around since monday, and I feel a bit worn out in the legs (quads imperticular).. Perhaps a bit overtrained? Not sure?
GHR's
BW - 50 x 4
BW - 60 x 9 (complete failure at the bottom of 10)
Wow can 10 pounds make a difference... but going back to 60, I had a nice pr. So all is well.
Seated rows
235 x 9.5
235 x 9
Stayed at 235, and surprised myself with 9.
Face pulls
190 x 10
190 x 9
Not entirely sure on these numbers... I left my book at home. sounds right though. A big guy came and started talking to me during rep 6 or 7 and blew my concentration a bit. I didn't answer him though till I was done.
Abs - regular on the floor
BW x 17
BW x 8
Much improvement.
Biceps..
I said the hell with them tonight.
Conclusion.
Back has been feeling rested lately.. and not nearly as sore as in weeks past. I don't know what I'm going to do with my hand situation, should I just use straps, and ease up more on grip work till it heals.. Or should I just work through it and shutup?
Legs feel tired.
Interesting fact:
Remember that big dude that showed me how to do abs, and said that doing abs spot reduces fat in the gut etc etc.. and went on to talk about toning etc. Well I found out today the guy was the 1997-1998 Mr. Canadian, I think Wes is his name. wierd.
Rack Pulls (well below knee's)
485 x 5 (chalk only)
485 x 5 (straps added)
Been awhile since I did rack pulls... but I definately improved. Grip really wasn't a problem in the first set other then the fact that it was really hurting my left hand. I don't think I could of hacked a second set without straps, so I added them. I locked out all 5 in the first set, but the 5th rep in the second set was probably a pinch shy of lockout, and no matter how much I tried I couldn't quite move it there.
Other then that, I think its fair to say I re-bruised my left hand. wah wah wah.
Zercher Squats
285 x 8
Hmmmmm bit off more then I could chew... Plus i had to wait quite a while for the equipment to become available, so that might of hurt me, or might of helped me. To be honest I've been a bit stiff walking around since monday, and I feel a bit worn out in the legs (quads imperticular).. Perhaps a bit overtrained? Not sure?
GHR's
BW - 50 x 4
BW - 60 x 9 (complete failure at the bottom of 10)
Wow can 10 pounds make a difference... but going back to 60, I had a nice pr. So all is well.
Seated rows
235 x 9.5
235 x 9
Stayed at 235, and surprised myself with 9.
Face pulls
190 x 10
190 x 9
Not entirely sure on these numbers... I left my book at home. sounds right though. A big guy came and started talking to me during rep 6 or 7 and blew my concentration a bit. I didn't answer him though till I was done.
Abs - regular on the floor
BW x 17
BW x 8
Much improvement.
Biceps..
I said the hell with them tonight.
Conclusion.
Back has been feeling rested lately.. and not nearly as sore as in weeks past. I don't know what I'm going to do with my hand situation, should I just use straps, and ease up more on grip work till it heals.. Or should I just work through it and shutup?
Legs feel tired.
Interesting fact:
Remember that big dude that showed me how to do abs, and said that doing abs spot reduces fat in the gut etc etc.. and went on to talk about toning etc. Well I found out today the guy was the 1997-1998 Mr. Canadian, I think Wes is his name. wierd.
jecko29
Member
Poobah said:
What a long read but worth it brutha, early on when you were switching gyms I coulda sworn you were in Guelph......I had some of the same problems at the YMCA here but got out in a similar fashion to you.....anyways, I'll be watching this one closely.....reps for a sweet log
jecko
Poobah
Board Supporter
jecko29 said:What a long read but worth it brutha, early on when you were switching gyms I coulda sworn you were in Guelph......I had some of the same problems at the YMCA here but got out in a similar fashion to you.....anyways, I'll be watching this one closely.....reps for a sweet log
jecko
Welcome my canadian Brother... and thanks.
izza:Poobah
Board Supporter
Friday - Chest and stuff.
Been so long since friday, I forget what some of the problems were exactly.. And I still haven't had a moment to upload vids.. So this will have to do for now. :icon_scra
4b Press
335 x 3
355 x 3
375 x 2.5
Better performance then last week.. but I thought I should of had that last one.
3b Press
315 x 3
335 x 2.75
355 x 2.25
Had Board problems here in the second set.. basically board came down almost hit me in the fact.. which totaly threw my off as I tried to tell my bro to grab the board.. and when he did, he kept holding the board even when I was about to drop the weight on my head.. THankfully I held out long enough for him to realize what was happening. 275 was hard though, but again I have a feeling concentration was my down fall.
Military Press
135 x 7
135 x 10 (forced)
Obviously I should be warming up for these... I haven't been up till now, I figured the bench was enough to do the trick.. nah. From now on, I'll 2 warm up sets.. and I should see some heavier weight.
Rotator
20 x 20 x 2 (right arm having troubles)
Shoulder Stretches
blue x 25
Grip work
Nada..
Conclusion...
Not a good excuse, but I skipped grip work today, because I wanted to get out of the gym and go see movie with my brother.. (he paid, belated birthday gift).
I'll try to get those vids up someday soon.. but I'm not home right now. Busy weekend.
peace.
Been so long since friday, I forget what some of the problems were exactly.. And I still haven't had a moment to upload vids.. So this will have to do for now. :icon_scra
4b Press
335 x 3
355 x 3
375 x 2.5
Better performance then last week.. but I thought I should of had that last one.
3b Press
315 x 3
335 x 2.75
355 x 2.25
Had Board problems here in the second set.. basically board came down almost hit me in the fact.. which totaly threw my off as I tried to tell my bro to grab the board.. and when he did, he kept holding the board even when I was about to drop the weight on my head.. THankfully I held out long enough for him to realize what was happening. 275 was hard though, but again I have a feeling concentration was my down fall.
Military Press
135 x 7
135 x 10 (forced)
Obviously I should be warming up for these... I haven't been up till now, I figured the bench was enough to do the trick.. nah. From now on, I'll 2 warm up sets.. and I should see some heavier weight.
Rotator
20 x 20 x 2 (right arm having troubles)
Shoulder Stretches
blue x 25
Grip work
Nada..
Conclusion...
Not a good excuse, but I skipped grip work today, because I wanted to get out of the gym and go see movie with my brother.. (he paid, belated birthday gift).
I'll try to get those vids up someday soon.. but I'm not home right now. Busy weekend.
peace.
Poobah
Board Supporter
Tuesday - Chest & Heat Wave
I'm a miserable bag of sweat.
Paused 2b
340 x 3
345 x 2
345 x 2
I'm blaming it on the weather... Heat and humidity, put us at about 40% today... Made me slow and miserable... and energy was in the pisser.
Paused Floor Press
275 x 5
275 x 4
Barely sqeezed off 5 in the first set, and failed after 4.
Front Band Raises
Blue, both hands at a time x 10 x 10
Side Band Raises
Red, each hand x 10 x 10
Pull-a-parts
Blue Band x 20 x 20
BB Static Holds
325 x 4 sets
My hands didn't actually hurt to much this time.. so at least this was positive.
Conclusion..
To bloody hot and humid... sleep last night was a nightmare. I need to invest in A/C, but i'm to cheap. HOpefully things will cool off soon.
peace.
I'm a miserable bag of sweat.
Paused 2b
340 x 3
345 x 2
345 x 2
I'm blaming it on the weather... Heat and humidity, put us at about 40% today... Made me slow and miserable... and energy was in the pisser.
Paused Floor Press
275 x 5
275 x 4
Barely sqeezed off 5 in the first set, and failed after 4.
Front Band Raises
Blue, both hands at a time x 10 x 10
Side Band Raises
Red, each hand x 10 x 10
Pull-a-parts
Blue Band x 20 x 20
BB Static Holds
325 x 4 sets
My hands didn't actually hurt to much this time.. so at least this was positive.
Conclusion..
To bloody hot and humid... sleep last night was a nightmare. I need to invest in A/C, but i'm to cheap. HOpefully things will cool off soon.
peace.
Poobah
Board Supporter
Thursday - Deadlifts
Aright, It wasn't a deadlifting master peice I was hoping for, but all in all I really hit some nice pr's. I'm blowing up Pinder style.
Deadlifts
505 x 4.5ish Invalid Link Removed
505 x 2.2ish Invalid Link Removed
I used straps today in some hope that I'd do be fresh enough to attempt a single pull of 545-550 after the innitial 2 sets... But duh, obviously It wasn't going to happen. I Still got another rep though, and I did better in the second set then last time.. so I'm happy.
Zerchers
Erm... warning sissy gene alert. Yea I decided to skip it and give my legs a whole week off. They still aren't feeling very fresh yet... Best way to describe it is... It's just way to damn hard to stand up, get out of chairs and off the damn toilet... weak... not like I use to be, when I'd stand right up like there was nothing to it. Come monday though it will be legs again, and no rest for the wicked.. please no teasing the sissy man. :moonagain
Assisted GHR's
BW - 50 CW x 6 x 6
Awsome, I actually almost pulled off 7 in the first set before crashing out.
Seated Rows
250 x 8
235 x 10
Yes baby.. machine max (still have room to stack additional plates though), I feel this is a freaking great improvement. specially since I don't really involve the rest of my body when I do these..
Face Pulls (wide grip)
200 x 10
200 x 9
Again... great improvement.. really feeling these exercises hitting there marks.
Abs
bw x 17
bw x 10
No real improvement here today, but I could feel them more then usual.. if that means anything.
Ez bar curls
100 x 10
110 x 9
Arms are feeling healthier, but I'm not quite ready to push to failure with these.
Conclusion..
Other then my sissy gene.. (thanks Hank you ole'smuck you.) I feel my hams and my back have shown great improvement lately...
I'm getting tired of a couple ying yangs lately.. Been getting alot of, "Are you training to be a powerlifter?" and "if your not going to compete, why do you put yourself through that torture?". I suppose it's sort of flattering that people are noticing and consider what I'm doing to be torture.. but still, They are dip ****s all the same.
Aright, It wasn't a deadlifting master peice I was hoping for, but all in all I really hit some nice pr's. I'm blowing up Pinder style.
Deadlifts
505 x 4.5ish Invalid Link Removed
505 x 2.2ish Invalid Link Removed
I used straps today in some hope that I'd do be fresh enough to attempt a single pull of 545-550 after the innitial 2 sets... But duh, obviously It wasn't going to happen. I Still got another rep though, and I did better in the second set then last time.. so I'm happy.
Zerchers
Erm... warning sissy gene alert. Yea I decided to skip it and give my legs a whole week off. They still aren't feeling very fresh yet... Best way to describe it is... It's just way to damn hard to stand up, get out of chairs and off the damn toilet... weak... not like I use to be, when I'd stand right up like there was nothing to it. Come monday though it will be legs again, and no rest for the wicked.. please no teasing the sissy man. :moonagain
Assisted GHR's
BW - 50 CW x 6 x 6
Awsome, I actually almost pulled off 7 in the first set before crashing out.
Seated Rows
250 x 8
235 x 10
Yes baby.. machine max (still have room to stack additional plates though), I feel this is a freaking great improvement. specially since I don't really involve the rest of my body when I do these..
Face Pulls (wide grip)
200 x 10
200 x 9
Again... great improvement.. really feeling these exercises hitting there marks.
Abs
bw x 17
bw x 10
No real improvement here today, but I could feel them more then usual.. if that means anything.
Ez bar curls
100 x 10
110 x 9
Arms are feeling healthier, but I'm not quite ready to push to failure with these.
Conclusion..
Other then my sissy gene.. (thanks Hank you ole'smuck you.) I feel my hams and my back have shown great improvement lately...
I'm getting tired of a couple ying yangs lately.. Been getting alot of, "Are you training to be a powerlifter?" and "if your not going to compete, why do you put yourself through that torture?". I suppose it's sort of flattering that people are noticing and consider what I'm doing to be torture.. but still, They are dip ****s all the same.
Poobah
Board Supporter
Friday - Chest etc.
A little late getting this update in.. but my weekends are a blur most of the time.. Hard time getting my protein today.. Grr.
4b Bench
340 x 3
360 x 3
380 x 3 (3rd forced)
3b Bench
320 x 3
340 x 3
360 x 3 (3rd Forced)
What buggers me most right now, is glide path... I would not of needed help if I could keep my glide path under more control... the first 2 reps of the final set of 3b bench were really strong, should of had the third, but I drifted to low when I came down on the board, and I couldn't get under it to drive it up without alot of help.
Other then that, my right shoulder is acting up a bit again. (wah wah wah)
Seated Military Presses
155 x 10
205 x 5 (help on the last 2)
okay warm up definately made a big difference... And I know I would of had 205 x 5 if my right shoulder wasn't totally given it up.... It was just falling to pieces on me specially when the bar was all the way down. If I was healthy, this would be cake.
Rotator work.
15 x 20 x 20 (each arm)
You guessed it, right arm was aching the whole time.
Shoulder stretches.
blue x 25
Gripper static squeezes
Each hand x 4 sets
Conclusions..
Improved nicely.. but if my right shoulder would get it's **** together I'd do even better.. I know, I know.. "Shut up and Lift".
Peace boyz, and girlz.
A little late getting this update in.. but my weekends are a blur most of the time.. Hard time getting my protein today.. Grr.
4b Bench
340 x 3
360 x 3
380 x 3 (3rd forced)
3b Bench
320 x 3
340 x 3
360 x 3 (3rd Forced)
What buggers me most right now, is glide path... I would not of needed help if I could keep my glide path under more control... the first 2 reps of the final set of 3b bench were really strong, should of had the third, but I drifted to low when I came down on the board, and I couldn't get under it to drive it up without alot of help.
Other then that, my right shoulder is acting up a bit again. (wah wah wah)
Seated Military Presses
155 x 10
205 x 5 (help on the last 2)
okay warm up definately made a big difference... And I know I would of had 205 x 5 if my right shoulder wasn't totally given it up.... It was just falling to pieces on me specially when the bar was all the way down. If I was healthy, this would be cake.
Rotator work.
15 x 20 x 20 (each arm)
You guessed it, right arm was aching the whole time.
Shoulder stretches.
blue x 25
Gripper static squeezes
Each hand x 4 sets
Conclusions..
Improved nicely.. but if my right shoulder would get it's **** together I'd do even better.. I know, I know.. "Shut up and Lift".
Peace boyz, and girlz.
Jayhawkk
Legend
Considering the pain I received from my shoulder and it never getting better till it got a long amount of rest. You might want to get a physical to make sure you're not working too hard for your end result to be perm. damage. Shoulders are involved in so many lifts that giving it proper rest is hard but impossible oon your routine.
405 isn't worth your health. I would suggest a doc visit for at least x-rays.
405 isn't worth your health. I would suggest a doc visit for at least x-rays.
exnihilo
Well-known member
You probably have tendonitis in your right shoulder poobah. A sports massage therapist or chiropractor who is skilled in releasing myofacial adhesions would be able to help a great deal to relieve pain and increase range of motion.
You need to cut your workload down. You are doing too many forced reps, you are going to failure too often.
EDIT: actually, it's probably the humeral attachment of the bicep muscle. I had the same problem a long time ago.
You need to cut your workload down. You are doing too many forced reps, you are going to failure too often.
EDIT: actually, it's probably the humeral attachment of the bicep muscle. I had the same problem a long time ago.
Poobah
Board Supporter
Thanks for the concerns guys...
Its on off and on again problem lately... About a month back I felt perfect for a day, had full bench press range with zerio discomfort... then I had a few weeks of aches, then I had a day where everything was perfect.. and now I'm of course feeling the pain, when I go to the chest, and low on the militaries.
I've had a similar problem in my left arm/shoulder that lasted a good 6 months... Pain would travel from my wrist up my forearm... curls were painful, and flyes were out of the question, and benching hurt the left shoulder... I had to drop free weight bicep exercises, wear wrist wraps, and generally lower working sets and try not to go heavy. And it slowly got better. I think it all started from heavy curling and pulling a ligiments in my elbow..
So now I have very similar problem with my right arm.. I wake up in the morning and my forearm generally aches... If I pick up a jug of whey, with my hand around the cap arm straight down.. that hurts the elbow quite a bit My right wrist hurts under the weight of the bar, and my shoulder gives it up. And for about 4 weeks not my right rotator exercises are pissing me off. But not to the point I'm in tears, like it used to be with my left arm.. (that sucked).
Not sure if the problems are related, or if One problem helped the other one to happen.
Right now I think I have a pulled tendon ligiment issue which is causing me a bout of tendonitis and a seperate issue with strained rotator pausibly causing tendonitis there aswell.
I'll try some ibuprofins? for a bit and see if that helps.
Its on off and on again problem lately... About a month back I felt perfect for a day, had full bench press range with zerio discomfort... then I had a few weeks of aches, then I had a day where everything was perfect.. and now I'm of course feeling the pain, when I go to the chest, and low on the militaries.
I've had a similar problem in my left arm/shoulder that lasted a good 6 months... Pain would travel from my wrist up my forearm... curls were painful, and flyes were out of the question, and benching hurt the left shoulder... I had to drop free weight bicep exercises, wear wrist wraps, and generally lower working sets and try not to go heavy. And it slowly got better. I think it all started from heavy curling and pulling a ligiments in my elbow..
So now I have very similar problem with my right arm.. I wake up in the morning and my forearm generally aches... If I pick up a jug of whey, with my hand around the cap arm straight down.. that hurts the elbow quite a bit My right wrist hurts under the weight of the bar, and my shoulder gives it up. And for about 4 weeks not my right rotator exercises are pissing me off. But not to the point I'm in tears, like it used to be with my left arm.. (that sucked).
Not sure if the problems are related, or if One problem helped the other one to happen.
Right now I think I have a pulled tendon ligiment issue which is causing me a bout of tendonitis and a seperate issue with strained rotator pausibly causing tendonitis there aswell.
I'll try some ibuprofins? for a bit and see if that helps.
guyfromkop2
Board Supporter
stop curling