PumpHouses Juggernaut Log

Haha good point rob. I'll get in on Saturday and try and kill some deads. I'm thinking 315x9.

Then I'll take a week off. I'm kind of considering not doing the 3's wave, it's getting really close to the meet so I think I should cut back on the volume a bit and just get in some quality heavy reps.
 
Cycle 2 5'a wave realization phase


Warm up
Spine mobility stuff
Roll IT band

Deadlifts
3x15x45
2x5x135
1x2x185
1x2x225
1x1x245
1x1x285
1x8x315 (post injury rep PR)
1x1x365 (post injury PR)

Pretty good day actually. I got revved up because my workout partner had been struggling with a deadlift plateau for a long time and today he hit a HUGE PR at 285x14. Sumo. The girlfriend also hit 195x6 today at 106# which is awesome.

Leg press/calf press
4x15/20x8 plates

Rear delt destroyers
2x35/15x60/12.5


Btw jinxie, heavy calf work twice a week now. 4x20 after deads, 3x10 after squats.
 
Thanks man. I needed a good day.


I have a question to pose to everyone (all 4 people who read my log lol), how important would you say balance is to squatting?
 
PumpHouse said:
Thanks man. I needed a good day.

I have a question to pose to everyone (all 4 people who read my log lol), how important would you say balance is to squatting?
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Mid-squat balance? Very important for me to keep the weight over the front of the herl(mid foot)
 
How do you train that? Just more squats? Unilateral work?


My question is balance has always been an issue for me. I think it's because of my blindness everything is oriented to one side for me. I've always been too stubborn to really train it because of ego. I'm wondering if my poor squats this week is a good indicator of poor balance. Since I was squirming so much and my toes kept popping up, all that exacerbated by the use of tight wraps. I'm trying to figure out if I should stay the course or start working harder on my balance
 
Hmm tough call. Some Eric cressey Unilateral stuff could be good. Some of that **** is rough on balance.
 
Deload


Bench "working sets"
4x4x150

CGBP
2x20x150+Reactive slingshot

DB rows
3x10x70's


Easy day. But long overdue Deload.
 
Deload


Squats "working sets"
4x5x185

Pause squats 5 seconds
3x4x185

Stiff legged deadlifts
3x10x115

Leg extensions
3x10

Standing calf raises
4x15

Depth was good and I think I found a better toe angle. Next week I'll try it with something heavier next week. I'm going to try and get a lot of video.
 
Deload


Klokov press
5x10x55

Lat pulldown/chin-ups (basically I did 5 chins then 5 lat pulldowns immediately after)
5x10

Lateral raises
4x15x12.5

Rear delt destroyers
2x20/25/10x60/45/10

Seated calf raise
5x20


Been having some pain in my elbow tendon. Nursing if this week. Hopefully no pain when I get back to benching next week.
 
You had an earthquake? That BLOWS. I do like the high rep curls for the elbow. That should be a good thing to keep.
 
Yeah just a little 4.7er. Couple martini glasses fell off my bar and broke, and the girlfriend is pretty worked up, but it wasn't a bad one.

Yeah I think it's going to be a staple for my higher weight weeks.
 
5 weeks out


Bench
2x10x45
2x5x95
2x3x135
2x2x165
1x2x175
1x2x205
1x2x235

3-board
1x2x245
1x1x275
1x2x305
1x10x205

Cable rows
5x10
 
Thanks man! The competition is getting really close and I'm still not sure what my openers should be. But I have the goals in mind of 419/308/419 somewhere around there.
 
5 weeks out


Squats
2x10x45
2x5x135
2x2x185
2x1x225
1x3x245
1x2x285
1x2x325 with wraps. Easy double, but I hit depth and it looked much cleaner than last time. Wraps were way looser but I had someone wrap them for me. It was good.

Reverse band squats
3x1x365


That was it for the day. But I felt really good. When it came time to hit those reverse band squats I couldn't get my back tight so I kept it to singles and got out. Good stuff.
 
Way to come back and own those wraps!
 
5 weeks out


Warm up

Klokov press
5x10x55

DB bench press
3x10x50
2x35x25

Hex bar deads (gym got a hex bar and I wanted I play with it)
2x8x135

DB curls
2x50x10's

Lat pulldowns
4x15x150

CGBP
3x20x135
 
5 weeks out


Warm up
Scap stuff

Deathlifts
2x5x135
2x3x185
1x2x205
1x2x225
1x2x255
1x2x285
1x2x335 (ridiculously easy.)

All I got through today, my dad was in town from Japan for a few days, but he said he might be in next month for my competition. Which is a huge deal for me. So I'm excited.
 
4 weeks out


Warm up
Elbow tendon warm up
RC mobility

Bench (with commands)
3x5x45
1x5x65
2x3x135
2x2x185
1x1x205
1x2x225
1x1x255 (very easy with long pause)
2x2x245 (commands only on first. Easy)

DB incline bench
3x20x45's

Car back rows
3x15xonyx lights

Cable tricep push downs
2x25

Bench is feeling strong again. I walked into the gym feeling awful. Sleep has been terrible, getting about 2 hours a night if that. But once I got under the bar I felt good, wasn't moving the weight too fast, but could've probably smashed 255 for 3.
 
4 weeks out


Squats
3x5x45
1x1x95
1x1x135
1x1x185
2x1x225
1x1x275
1x1x315
1x1x335
1x1x365 (knee wraps threw me off a bit. So I did a half rep then readjusted and hit it again to depth. Still trying to figure out the best way to wrap them)
 

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I'd work on depth, bud. It's pretty hard to get used to in the wraps because they're uncomfortable as ****, as you know now. Almost looks like the bar would be on the safety's if you hit depth (just from the angle, to my eyes)

EFS and APT has some good videos on wrapping.

Pretty lookin shoes. I want them now.
 
This isn't necessarily the bottom of my squat. Girlfriend meant to take video but got pics instead. The wraps seem to like to bounce me into somewhat of a good morning. Idk I'm having a hell of a time with them. I'll get em soon though.
 
Missed my lifting session last night because I had some eye problems that needed some immediate attention. Fingers crossed it won't need surgery again. Either way I intend to try and hit something heavy on Saturday for my deadlift. If I'm feeling good I'm going to try and hit 405. I've also decided I'm going to throw some light squats in on Saturday just to get some dedicated form work in for he next couple weeks. Maybe 65%. Not sure yet.
 
You guys have any tips for dealing with elbow tendon pain? I have been doing high rep curls to break up inflammation and get it warm. I've also taken some NSAIDs and equiblock. But it's going to be tough for benching this week. What's this voodoo floss all about?
 
Voodoo floss is just compression wrapping. Wrap and mobilize a minute, undo it for a minute, wrap and mobilize a minute, unwrap, ect

Kelly Starrett has some videos on it. I use it sometimes. You can use a bike tire cut in half if you don't want to order his MWOD.com floss.
 
Would you say it works well? Better then just regular compression stuff?

I've been considering getting mark bells sleeve. But it's pricey, I really don't see the advantage over any other elbow compression gear.
 
I mean compression as is cutting off circulation type tight
 

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I don't like Mark's slingshot sleeve as much as an actual elbow sleeve. If you get one that goes over your whole elbow, you'll like it more than the little ones he sells, trust me.
 
Just to add to the convo, as far as NSAID I feel like Alieve(naproxen) is best for inflammation BUT Advil(IBprofin) takes the pain away the best. This is pure anecdotal. At this point I would do a Naproxen maybe during trying to heal, but day of comp if I wasn't feeling 100% IBprofin would be my friend.

I, of course, am not a doctor and would not recommend indefinite continued use :D
 
rob112 said:
Just to add to the convo, as far as NSAID I feel like Alieve(naproxen) is best for inflammation BUT Advil(IBprofin) takes the pain away the best. This is pure anecdotal. At this point I would do a Naproxen maybe during trying to heal, but day of comp if I wasn't feeling 100% IBprofin would be my friend.

I, of course, am not a doctor and would not recommend indefinite continued use :D
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I've actually come to realize alieve is just plain better lol. But ibuprofen comes in a 1000 ct bottle for next to nothing so I use it more often.

I try not to make it a habit of using NSAIDs. I generally only take them if it'll effect my training that day.
 
PumpHouse said:
I've actually come to realize alieve is just plain better lol. But ibuprofen comes in a 1000 ct bottle for next to nothing so I use it more often.

I try not to make it a habit of using NSAIDs. I generally only take them if it'll effect my training that day.
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It's like the commercial "4 Advil, or just 1-2 Alieve for the day" lol
 
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