PumpHouses Juggernaut Log

rob112 said:
X2. It isn't bad at all. I freaking suck balls at incline. I feel like it takes my lower body completely out if the lift.
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The actual weight wasn't bad, but it was just wonky looking. I think I have a lot more pounds left if I can get the bar to settle.
 
PumpHouse said:
The actual weight wasn't bad, but it was just wonky looking. I think I have a lot more pounds left if I can get the bar to settle.
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The few times I do incline I look around and if anyone makes eye contact I just hit em with "it's a deload, my cat just died and ****, no sleep last night..."

I've been thinking about throwing close grip inclines back in there somewhere. Start light and work up to heavylight :D
 
rob112 said:
The few times I do incline I look around and if anyone makes eye contact I just hit em with "it's a deload, my cat just died and ****, no sleep last night..."

I've been thinking about throwing close grip inclines back in there somewhere. Start light and work up to heavylight :D
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Hahaha!
 
DE lower body day


Warm up
Not enough stretching

Deadlifts
3x2x135
10x1x205

Quad extensions
2xfailure

Seated calf raises
3x20x3 plates

Standing cable crunches
3x15



Speed sucked. Back hurt. Lol. I need some foam rolling.
 
No gym today. Back hurts, but I'll hit some mobility work and roll out my back.

I'm also going to go to the shelter to pick up my puppy tonight. Provided it all goes well.
 
Everybody, this is my new puppy, Klokov.
 

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So, your puppy is the shït and naive crossfitters think Rich Froening is more awesome than your puppy?
 
herderdude said:
So, your puppy is the shït and naive crossfitters think Rich Froening is more awesome than your puppy?
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Haha did you see that I liked your comment on the facebooks about that. The one you posted on Paul Carter's thing lol.

He's going to be a badass puppy. Way better than froning.
 
PumpHouse said:
Haha did you see that I liked your comment on the facebooks about that. The one you posted on Paul Carter's thing lol.

He's going to be a badass puppy. Way better than froning.
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I did! Hahaha love Paul Carter fb threads. Don't get me wrong, if your neighbor gets a puppy named Froning, it's gonna be a sweet puppy. But not as sweet as Klokov.
 
herderdude said:
I did! Hahaha love Paul Carter fb threads. Don't get me wrong, if your neighbor gets a puppy named Froning, it's gonna be a sweet puppy. But not as sweet as Klokov.
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No no. My neighbors puppy, froening, is a fine puppy. I'm just saying my puppy is a more badass puppy then my neighbors puppy. And if my puppy got his conditioning up...
 
Quick RE upper body day


Warm up
Pec mash
Shoulder dislocations

Bench (work sets)
1x22x135
1x16x135
1x14x135

Chin-ups
10x2
 
ME lower body day


Warm up
Mash hips
Hip stretching stuff

Really low box squats
3x6x45
1x5x95
2x3x135
1x3x185
1x3x225

Unilateral leg press
3x10x2 plates

Back extensions
3x15

DB static holds
2xfailurex105#

Hips are beat up, but I did work through some tightness that was bugging me. Wasn't too bad of a session though.
 
ME upper body day


It was one of those sexy ass days. Where everything felt light.

Warm up
Pec stretch

2-board press
3x10x45
2x5x135
2x5x185
2x3x225
2x3x245
1x5x255
1x5x280

Seated DB overhead
2xfailurex40#

Big set Bent over rows + shrugs + Hammercurls
3x15x60/40/20
 
DE Lower body day

Warm up stretch

Squats
3x2x185 (was supposed to do 8 sets but I've been having some low back stuff.

Leg curls
2x50

I tried doing SLDLs. But my back was too messed up for that so I spent the next 30 minutes stretching and foam rolling.

Equiblock and mashing before bed. Not happy
 
RE upper body day


Good session.

Warm up
Wrist stretching
Pec mash
Quad stretching

Bench
2x10x45
2x3x95
2x3x135
1x13x185
1x10x185
1x11x185

Felt great with these, leg drive was good belly stayed tight.

Strict overhead
3x5x95

Lat pulldowns superset with tricep rope push downs
3x12
 
Lower body DE


Warm up
Ham stretch
Hip stretch
iT roll
Spinal flossing

Non-competition stance deadlifts (sumo)
3x3x135
2x2x185
2x2x225
1x3x275

I SUCK at sumo lol. I'm going to work on that.

Barbell hip thrusts
3x12x225

Back extensions
3x15

Plate pinches
2 10#'sx3x60 secs
 
I've been doing some reading on "Scottish hip". Dan John, stu McGill, and Chris duffin have talked/written about it.

It sounds like me, but I can't seem to find any good info on how to diagnose or work around it. Anybody have any knowledge or resources they would be willing to share?
 
I wish I could help and I suck at sumo too lol. It's like "this is great" then up a weight and "this is hard as ****!" Haha
 
Real good progress here, man.
 
ME upper body day


Warm up
Shoulder dislocations

Bench
2x10x45
1x5x95
1x5x135
1x5x165
1x5x185
1x3x205
1x5x225

Skull crushers
2 sets to failure @ 95#

Superset Cable rows and rear delt flyes
4x12

Barbell curls
3x15x65#
 
I know this isn't the place for this, but if i started a seperate thread some jackhole would turn it into a gun control argument.

This type of stuff:

Invalid Link Removed

Really really makes me mad. It also makes me despise BB.com's "misc".
 
Wtf is this!?

The "Misc" is a subculture to never be taken seriously about this ****. I used to Misc but haven't in a long long time. Foreveralone is a normal status quo there. Granted I am not saying they didn't hurt the situation.

But this dude obviously had some serious **** going in mentally and his friend doesn't know what the **** he is talking about.

Very sad about the lives taken, though. It is a shame.
 
rob112 said:
Wtf is this!?

The "Misc" is a subculture to never be taken seriously about this ****. I used to Misc but haven't in a long long time. Foreveralone is a normal status quo there. Granted I am not saying they didn't hurt the situation.

But this dude obviously had some serious **** going in mentally and his friend doesn't know what the **** he is talking about.

Very sad about the lives taken, though. It is a shame.
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The thing is, he didn't have any friends. This guy is just some joker from the misc I'm sure. Trying to make a joke out of a tragedy. It's shameful.

For whatever it's worth, I sat next to elliot Rogers in a high school class freshman year. The kid was very very ill. That's why I'm so fired about about this stuff.
 
PumpHouse said:
The thing is, he didn't have any friends. This guy is just some joker from the misc I'm sure. Trying to make a joke out of a tragedy. It's shameful.

For whatever it's worth, I sat next to elliot Rogers in a high school class freshman year. The kid was very very ill. That's why I'm so fired about about this stuff.
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Wait, is the "friend" in the article a miscer just ****ing around?
 
This was put up in the supplement section under "next on the chopping block" FYI
 
DE Lower body day


Warm up

Deadlifts
2x3x135
2x3x185
8x2x225

Moved real fast today. Back felt great.

Quad extensions
2xfailure

Standing calf raises
3x15

Then did some heavy core and oblique work for 5 sets of 8.

I have some high hopes for the future. I've decided to start working hard on getting my stance to go wide on squats and I have a feeling that right there will be a turning point. My pulls feel strong as long as my back is feeling good but my plan is to work on adding some serious size to my glutes and hopefully that'll support my back.

As far as my bench goes I think next week I'll go into mendelsons gym and have him critique me. Should be a great experience.
 
Just got off the phone with scot mendelson. I'll be hanging out with him and Dave hoff on Saturday for a bench seminar.
 
PumpHouse said:
Just got off the phone with scot mendelson. I'll be hanging out with him and Dave hoff on Saturday for a bench seminar.
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HUGE. Not one, but two 1000# benchers. Awesome.
 
Just hung out with scot mendelson for about half an hour. Saw his gym. It's a cool place. Monolift, GHR, DBs up to 200. All the things I want.

I'm debating signing on as a trainer there.
 
PumpHouse said:
Just hung out with scot mendelson for about half an hour. Saw his gym. It's a cool place. Monolift, GHR, DBs up to 200. All the things I want.

I'm debating signing on as a trainer there.
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Wow, good on you kiddo, sounds like a good experience.


My pulls feel strong as long as my back is feeling good but my plan is to work on adding some serious size to my glutes and hopefully that'll support my back.
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I think it helps mine, along with my low back/lumbars too.
 
ME lower body day


Warm up
Hip/groin stretches
Ductor mashing

Beltless pause squats (5-second pause)
2x5x45
3x3x135
2x3x185
1x5x225
1x3x245

These felt incredible today. After reading all about the "Scottish hip" thing, I decided to push my stance out real wide. It took longer to get my hips to open up, but once it did I felt REALLY strong and with the long pause I held form way better than usual. It wasn't crazy heavy but it felt good. Depth isn't all there yet, one guy I lift with gave me a white light, but he's known to be forgiving on depth. So we'll see, I'll work on it. I really really felt good though. Much more glute involvement than usual.

That's all I did though, I want to be fresh for the seminar on Saturday.
 
Woof on the 5s pauses. Nice work. Very interested to see how your stance pans out. Something in the Chris Duffin video about cheating was saying that guys of Eastern European descent will generally tend toward a more narrow stance due to their hip structure. That aligns with how I've always squatted. I've crept my stance out over the past year, but it's still relatively narrow.
 
herderdude said:
Woof on the 5s pauses. Nice work. Very interested to see how your stance pans out. Something in the Chris Duffin video about cheating was saying that guys of Eastern European descent will generally tend toward a more narrow stance due to their hip structure. That aligns with how I've always squatted. I've crept my stance out over the past year, but it's still relatively narrow.
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Yeah McGill refers to it as "Scottish Hip" and I believe "polish hip". Deep sockets on the Scottish an shallow on the polish. Interesting stuff. But the wide stuff felt great and really allowed me to use my glutes. I'm going to play with it for a while. I'm second generation irish so who knows, could be a thing.

Fingers crossed! I need to start getting my squat up.
 
PumpHouse said:
I'm second generation irish so who knows, could be a thing.
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I like your "spring" soap...!

Fingers crossed! I need to start getting my squat up.
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You're gettin' there, just have a bit of patience, as that is a lift that can move up over longer cycles of time and then you can ride (relative to you) heavy weights for years. (depending on your training of course)
I am not as old as dirt, but I was around when it was new and I would be willing to bet, my DL has not fallen below #500-#550 for years now and my squat has been near #400 in that same time frame. I am not looking for cheers or points, but IMO, you just have to train a little smart and know when to put the brakes on and know when to hit it hard.
 
PumpHouse said:
Hoff and mendy. Learned some good stuff at this seminar.
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Unreal fücking cool! That had to have been amazing. I saw a video of those two taking 45 seconds to get into a sedan on facebook, hilarious.
 
It was awesome lol. Rich Piana was there as well. It's pretty crazy when someone like mendelson shows you how to bench because he just manhandles you into the perfect position. Lifted me up by my traps and pushed me into place lol.

My leg drive did things I never thought it could do.
 
ME upper body


Wide grip bench (past comp legal)
3x10x45
2x3x135
1x3x185
1x5x205
1x3x225

DB bench
2xfailure with 65# Dbs

DB rows superset with shrugs. Did 3 sets of 20 with the 65's.

DB curls
3x12x27.5's

DB shrugs
1x15x85's
 
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