From the meet:
I totalled 1493 (and change - everything was in kilos). i weighed in half a pound over the 242 limit (after several trips to the can from nervousness) and lifted in the 275 class. Squat opener went ok. Second attempt at 512 was good. My back was holding up. I let M4 pick my third atttempt which was something like 530 or 540 (neither one of us could remember which). I cut it a 1/16-inch high because I felt like I was going to fall (came up ok) and got 3 reds. Bench press was a disaster from a performance standpoint. From a health standpoint I came out with everything in one piece. My first attempt I missed the start command (wasn't used to it - my fault). I went to my second attempt weight anyway and missed the press command. WTF? I left the weight the same (407) and hit it the third time. (Thanks for the reminder Smitty - "Commands Ed. Commands." lol I got it...finally). Warming up for the deadlift I felt my back tweak a bit. My opener was a little heavier than I expected (probably a combination of the injury flaring up and just being tired). I hit a deadlift PR on number two (573 - and missed 601 at my knees on the third).
What did I learn?
I came in too light for a variety of reasons (approximately 12-15 pounds less than planned and/ or what I had been training at). That hurt some. I don't usually worry about weight anyway; I just try to come in strong as I can. The meet was VERY well run; started at ten am and awards were being handed out at three pm (!). Prior to and during the squats the gym was closed up and there was no ventilation and it got hot and that affected me. I felt dizzy and off-balance squatting which was also a technical issue. then someone opened some doors and turned on some fans and everything was better. Much better.
Bench press performance (or lack thereof) was mainly mental. I f*&^$d up the commands. I opened lighter in the squat and bench b/c of my weight loss, injury (back and to a lesser extent shoulder. This was the first meet I had done following my shoulder PT/ rehab.) I was feeling gassed and overall pretty crappy after the 573 pull but figured WTF I had trained for the 600 and it was time to suck it up and do it. Unfortunately it wasn't to be. It came off the floor ok and stalled out at my knees.
What's next?
Instead of going back to the usual training, I decided to stay away from barbells for a bit and focused on stuff I usually did not do. Which was also fun and refreshing from a mental standpoint. Three weeks post meet I decided to, in the words of Rocky the squirrel, try something "completely different" which was Dan John's "Easy strength" (a misnomer if there ever was one). Forty days of the same thing with varying loads and degrees of intensity. I also wanted something I didn't have to think about too much because I anticipated being busier in the summer. I also saw it as a way to increase muscle mass that for us geriatrics (haha) decrease as we get older. I am also doing some form of "loaded carry" 4-5x a week (farmer's walk and variations, sled drags, overhead carries and thanks to two friends that must hate me - yoke walks. I knew the yoke and I would not get along well when I dropped part of it on my foot while trying to put it together.)
Four weeks into that, what do I think? I hit a 30 pound PR on the axle deadlift (505). My weight is back up to 250 +/-. And it is not entirely ice-cream weight. I started my rotation with the front squat and hit a PR in that in week 2 (and the aforementioned axle deadlift PR) so strength is good. In the third week I did some goofy s%^t (and/ or known as "stoopid human tricks").
My daughter the thrower is teaching me how to throw. So in week 3 I had my first lesson and came away with a VERY sore knee and a realization that my balance and coordination are lacking. The same day of my first throwing lesson I hit a pain-free post-rehab PR in the push press and did some Litvinovs (yeah look that up - I've lost my mind and entered some kind of mid-life physical fitness crisis). The squats I did with the Litvinovs felt great though. I hit 315x8 easily. But the rest of the week my knee felt worse and still is not 100% (but is SLOWLY improving). The second time that week I pressed with the Swiss bar and swapped squats for heavy KB swings but there was no way I was running. It hoit too much.
So I am now approximately 8 weeks post meet and feeling pretty good. The knee is mending. The shoulder is much better (I am still doing rehab exercises several times per week). I plan on following this training cycle through another 2 weeks (if my math is right) then gradually switch back to what I had been doing.
Thursday evening I was running several kids through our evening training session when the subject of age came up and it was determined that if we added up all five of my trainees ages, I was still older than them by one year. I relay this to you because as I get older I find I have more health-related goals as opposed to fitness goals; longevity being one. But by no means has my pursuit of strength slowed. I don't think I will ever be able to give that up.
I will be updating more of my training as the weeks go by so you can see what I am doing. I may also include some of my daughter's training and some of the throws training we (me) are doing.
Highlights of this week (6/17/22):
Safety bar squat 315x5x2 sets
Close grip bench press 225/235x5x2 sets
Close grip bench press 290x2
Snatch grip deadlift (with straps) 350x2
One of the ideas behind the ES program is to make the lifts "easier" and the strength and hypertrophy increases is from the frequency of the lifting (ideally 5x/ week over 6 days). So the lifts above do not reflect maxes but what I have been using (and yes they are getting "easier").
And for all the Westside bashers out there...
Don't be hatin'
Ed T.
Saturday, June 22, 2013
Thursday, April 25, 2013
Quadratus Lumborum...not just a Latin toast
The gym (and family matters) have kept me busy and to my regret I have not actively updated my training blog. When I last left the loyal reader (s) I had a plan to increase mobility and stability working with Kelly from Kindred Spirits Bodyworks and Massage (our in-house massage therapist). To that end I reduced the volume of my accessory work to spend more time on recovery and mobility. And it was working well. I was also rehabbing my shoulder (myself - insurance for PT had run out) and had modified my upper body pressing to mainly reduced range of motion pressing on the main lifts (performing floor press and board press variants mainly). The long term goal is/was the USPA Midwest meet May 4 at Eaton Barbell.
In February I hit a 3-board bench PR with fat grips (340x3) and in the rack pull I pulled 540x1 (another PR). March and into April and everything was going along ok; hitting some PRs here and there. My bodyweight was up to 255-ish which was perfect. In March I picked up a nasty cold/flu type bug which the doc told me would just have to run its course. So I rested a lot and loaded up on OTC meds. Blood work from the doctor visit showed my cholesterol was too high so when I felt like eating again I made some adjustments to my diet. Unfortunately I shed weight; like 15 pounds. That affected my lifting. But my long term health goal is live long (and prosper) and spend time with my family so the weight loss was a blessing and a curse. (Originally I was not going to attack the fat loss until after the meet. But it goes to show that even subtle changes can bring positive results).
In late March/early April I got back into my bench shirt (first time since December) and had all sorts of timing issues which eventually got ironed out. My shoulder was getting a little achey and I was a bit weaker but that was probably a combination of weight loss and injury. Drills with the battling ropes (and massage therapy) helped with the shoulder.
I was getting really adjusted to my gear (despite the unperfect fit) and doing well with it. Six weeks out I worked up to a heavy single in the squat in "full battle regalia" (briefs, suit and belt) that was "ok". (Working by oneself sometimes sucks; I don't push myself as much as I can by myself in the interest of self-preservation. I found a way around it is to work up to a heavy single or percieved max then do a couple/few sets at a lower percentage.) Anyway a little disgusted with the squat, I decided to work up to a heavy pull too. I worked up to a PR (565) easily and left the rest in the tank. I dropped to 515 and switched to sumo and pulled another PR though this was a bit of a grinder. Either way, it was not planned but a huge confidence booster and told me I was on the right track.
So onto the last week of training (this week). Sunday was DE upper and was fine. Finished off with the battling rope for time and felt great. Monday back in gear and working up to 90% for 2 singles. Sometimes I have trouble with my foot position and thus unracking the weight I feel a bit unstable at first. I walk it out let it settle and all is good. Well Monday happened to be one of those days. On my last warm-up I struggled a bit with the walk out and felt a twinge in my left lower back. I did the set anyway and it was ok. So as I got out from under the bar it started hurting more. So what did I do?
loaded the bar for my work set and lay flat on my back trying to catch my breath. As long as I didn't move, it didn't hurt...much. Anyway, wrapped myself back up and smoked the next set in more pain now (especially after I was done). Now there was no position I could sit, stand, lean or lie in that did not feel like a knife in my back. Great. But I loaded the bar again for my last set. I mean I was almost there. I only needed ONE more rep. So I got ready again, got under the bar and as soon as I tried to unrack the bar I found I couldn't lift it. I mean I could but not without a stomach sickening pain in my lower back. Levi (who was spotting me) asked what was wrong and I said "cramps, cramps." I got under and out from that f$%^*&(# bar 3 times before I said to myself, "Self, this ain't gonna work."
I had achieved the third level of physical distress for an athlete; Level one - I got an "owie" or equivilent e.g. a little discomfort, Level two is a mild strain you work around but it doesn't really stop you - it comes with the territory then goes away, Level three is "I f!#$%&(& up something". You know when you do this because instantly you can't move, whether it's a bone sticking out of your skin or tearing some thing you know this isn't gonna be good.
To make a long story short; I strained my QL. I have done it before but not this bad. Kelly took a look at it the next day and said there was nothing she could do. I was on the ice bag and ibuprofen bus. In a few days she said she would look at it again and see what if anything she could do. That's tomorrow. In the meantime, I am a little more mobile than I was on Monday but there is not any way I have found that I can lie, sit or stand that gives me any relief from the pain. It doesn't hurt as much but it still hurts.
So now everything is on hold. I'm going to try to get into my shirt tomorrow and see how that feels in the event that in the next 9 days time I am good to go.
Good times,
Ed T.
In February I hit a 3-board bench PR with fat grips (340x3) and in the rack pull I pulled 540x1 (another PR). March and into April and everything was going along ok; hitting some PRs here and there. My bodyweight was up to 255-ish which was perfect. In March I picked up a nasty cold/flu type bug which the doc told me would just have to run its course. So I rested a lot and loaded up on OTC meds. Blood work from the doctor visit showed my cholesterol was too high so when I felt like eating again I made some adjustments to my diet. Unfortunately I shed weight; like 15 pounds. That affected my lifting. But my long term health goal is live long (and prosper) and spend time with my family so the weight loss was a blessing and a curse. (Originally I was not going to attack the fat loss until after the meet. But it goes to show that even subtle changes can bring positive results).
In late March/early April I got back into my bench shirt (first time since December) and had all sorts of timing issues which eventually got ironed out. My shoulder was getting a little achey and I was a bit weaker but that was probably a combination of weight loss and injury. Drills with the battling ropes (and massage therapy) helped with the shoulder.
I was getting really adjusted to my gear (despite the unperfect fit) and doing well with it. Six weeks out I worked up to a heavy single in the squat in "full battle regalia" (briefs, suit and belt) that was "ok". (Working by oneself sometimes sucks; I don't push myself as much as I can by myself in the interest of self-preservation. I found a way around it is to work up to a heavy single or percieved max then do a couple/few sets at a lower percentage.) Anyway a little disgusted with the squat, I decided to work up to a heavy pull too. I worked up to a PR (565) easily and left the rest in the tank. I dropped to 515 and switched to sumo and pulled another PR though this was a bit of a grinder. Either way, it was not planned but a huge confidence booster and told me I was on the right track.
So onto the last week of training (this week). Sunday was DE upper and was fine. Finished off with the battling rope for time and felt great. Monday back in gear and working up to 90% for 2 singles. Sometimes I have trouble with my foot position and thus unracking the weight I feel a bit unstable at first. I walk it out let it settle and all is good. Well Monday happened to be one of those days. On my last warm-up I struggled a bit with the walk out and felt a twinge in my left lower back. I did the set anyway and it was ok. So as I got out from under the bar it started hurting more. So what did I do?
loaded the bar for my work set and lay flat on my back trying to catch my breath. As long as I didn't move, it didn't hurt...much. Anyway, wrapped myself back up and smoked the next set in more pain now (especially after I was done). Now there was no position I could sit, stand, lean or lie in that did not feel like a knife in my back. Great. But I loaded the bar again for my last set. I mean I was almost there. I only needed ONE more rep. So I got ready again, got under the bar and as soon as I tried to unrack the bar I found I couldn't lift it. I mean I could but not without a stomach sickening pain in my lower back. Levi (who was spotting me) asked what was wrong and I said "cramps, cramps." I got under and out from that f$%^*&(# bar 3 times before I said to myself, "Self, this ain't gonna work."
I had achieved the third level of physical distress for an athlete; Level one - I got an "owie" or equivilent e.g. a little discomfort, Level two is a mild strain you work around but it doesn't really stop you - it comes with the territory then goes away, Level three is "I f!#$%&(& up something". You know when you do this because instantly you can't move, whether it's a bone sticking out of your skin or tearing some thing you know this isn't gonna be good.
To make a long story short; I strained my QL. I have done it before but not this bad. Kelly took a look at it the next day and said there was nothing she could do. I was on the ice bag and ibuprofen bus. In a few days she said she would look at it again and see what if anything she could do. That's tomorrow. In the meantime, I am a little more mobile than I was on Monday but there is not any way I have found that I can lie, sit or stand that gives me any relief from the pain. It doesn't hurt as much but it still hurts.
So now everything is on hold. I'm going to try to get into my shirt tomorrow and see how that feels in the event that in the next 9 days time I am good to go.
Good times,
Ed T.
Friday, February 15, 2013
2-3 to 2-15
Sunday - DE up
Roll+shoulder rehab+GHR x10 reps
1. DE bench press; use 4 grips (fat grips) 8x3 w/2 chains/side, to a 2-board. 60s rest b/t sets.
2. 3-board press; medium grip (fat grips) worked up to 315x3, 335x3
3. Hammer Strength hi-row w/doubled bands; 2 warm up sets then 4x8
4. Low cable row w/V-handle 3x12 reps.
5. Reverse band rows 3x12 and Supine SA DB protractions 2x20 and Y-raises 2x15
Monday - ME low
Roll+low GHR+pull down abs
1. Rack pull (pin 1 w/fat bar) work up to 525x1 (PR)
2. Decline sit ups; 3x20/25, 35x18, 20 w/no weight.
3.Reverese hypers w/short strap; 4x8/150, 300 (3)
4. Prone leg curls w/ 10 lb ankle weights 2x100, 75 reps and Standing chest rows 2x30 and Supine Indian club swings 2x30-40.
Wednesday - ME up
Warm-up
1. Floor press w/fat bar w/chains; work up to 230 and start adding chains. Got to 4 per side and running out of chains started adding bar weight and went 250x1 and 270x1 + 4/chains/side.
Massage therapy shoulder and hips/hams.
Friday - DE low
Shoulder rehab+GHR+ab pull downs+foam roll
1. Box squat w/cambered squat bar and briefs; worked up to 10x2 @ 50%. Box 1 inch high w/ 6-inch foam block. rest 60s between sets.
2. Incline GHR; 2 sets to failure holding a weight behind my head
3. Rev. hyper 2 warm up sets then 2x25
4.Hanging leg raises 4x20 and DB triceps extensions w/fat grips 8x10 and Prone rear delt raises 4x30 and Shoulder rehab stuff (different from warm-up).
Sunday - DE up (2-10)
1. Speed bench 4 grips (w/fatgrips) to 2-board w/2 chains/side 8x3 @ 55%.
2. 3-board press medium grip w/fat grips; work up to 320x3, 340x3
3. HS Hi-row w/doubled mini bands; 2 warm up sets then 4x8
4. Low cable row w/pronated grip; 3x12
5. Scap pull downs 3x12
Monday - ME low
Physical therapy in AM
GHRs and ab pull downs
1. Rack pull (pin 1 w/regular bar) did triples up to 285 then singles up to 540 (PR).
2. Decline ab bench 3x20
3. Reverse hyper 4x8/160, 210, 200, 335
4. Triceps extensions w/fat grips 8x10 w/30s rest b/t sets.
Wednesday - ME up
Shoulder rehab
1. Floor press w/fat bar; this time worked up to 275x1 w/just bar and started adding chains. Worked up to a single w/3 chains/side plus helper chains wrapped around bar (Shawn and I were "fighting" over chains lol).
Thursday - Accessory work upper
1. Triceps extensions w/EZ bar and fat grips; 8x10 w/30s rest b/t sets. Started w/quarters and did 2 sets. Switched to 35's for 3 sets and finished w/45's for 3 sets.
2. DB protraction 2x15/side and Supine Indian club swings 2x30 and T's and I's (thumb down/forward) 3x20 each w/teeny tiny dumbbells (stolen from leprachauns).
Friday - DE lower
1. Box squat (same as last week) 10x2 @ 50%
Stay strong,
Ed T.
Roll+shoulder rehab+GHR x10 reps
1. DE bench press; use 4 grips (fat grips) 8x3 w/2 chains/side, to a 2-board. 60s rest b/t sets.
2. 3-board press; medium grip (fat grips) worked up to 315x3, 335x3
3. Hammer Strength hi-row w/doubled bands; 2 warm up sets then 4x8
4. Low cable row w/V-handle 3x12 reps.
5. Reverse band rows 3x12 and Supine SA DB protractions 2x20 and Y-raises 2x15
Monday - ME low
Roll+low GHR+pull down abs
1. Rack pull (pin 1 w/fat bar) work up to 525x1 (PR)
2. Decline sit ups; 3x20/25, 35x18, 20 w/no weight.
3.Reverese hypers w/short strap; 4x8/150, 300 (3)
4. Prone leg curls w/ 10 lb ankle weights 2x100, 75 reps and Standing chest rows 2x30 and Supine Indian club swings 2x30-40.
Wednesday - ME up
Warm-up
1. Floor press w/fat bar w/chains; work up to 230 and start adding chains. Got to 4 per side and running out of chains started adding bar weight and went 250x1 and 270x1 + 4/chains/side.
Massage therapy shoulder and hips/hams.
Friday - DE low
Shoulder rehab+GHR+ab pull downs+foam roll
1. Box squat w/cambered squat bar and briefs; worked up to 10x2 @ 50%. Box 1 inch high w/ 6-inch foam block. rest 60s between sets.
2. Incline GHR; 2 sets to failure holding a weight behind my head
3. Rev. hyper 2 warm up sets then 2x25
4.Hanging leg raises 4x20 and DB triceps extensions w/fat grips 8x10 and Prone rear delt raises 4x30 and Shoulder rehab stuff (different from warm-up).
Sunday - DE up (2-10)
1. Speed bench 4 grips (w/fatgrips) to 2-board w/2 chains/side 8x3 @ 55%.
2. 3-board press medium grip w/fat grips; work up to 320x3, 340x3
3. HS Hi-row w/doubled mini bands; 2 warm up sets then 4x8
4. Low cable row w/pronated grip; 3x12
5. Scap pull downs 3x12
Monday - ME low
Physical therapy in AM
GHRs and ab pull downs
1. Rack pull (pin 1 w/regular bar) did triples up to 285 then singles up to 540 (PR).
2. Decline ab bench 3x20
3. Reverse hyper 4x8/160, 210, 200, 335
4. Triceps extensions w/fat grips 8x10 w/30s rest b/t sets.
Wednesday - ME up
Shoulder rehab
1. Floor press w/fat bar; this time worked up to 275x1 w/just bar and started adding chains. Worked up to a single w/3 chains/side plus helper chains wrapped around bar (Shawn and I were "fighting" over chains lol).
Thursday - Accessory work upper
1. Triceps extensions w/EZ bar and fat grips; 8x10 w/30s rest b/t sets. Started w/quarters and did 2 sets. Switched to 35's for 3 sets and finished w/45's for 3 sets.
2. DB protraction 2x15/side and Supine Indian club swings 2x30 and T's and I's (thumb down/forward) 3x20 each w/teeny tiny dumbbells (stolen from leprachauns).
Friday - DE lower
1. Box squat (same as last week) 10x2 @ 50%
Stay strong,
Ed T.
Tuesday, February 12, 2013
1-27 to 2-1
Sunday-DE upper
Shoulder rehab
1. DE bench (to 1 board w/manpon) and fat grips 10x3 @ 58%
2. 1-board and manpon bench press-wide grip w/fat grips worked up to 275x5, 285x5
3. Hammer hi-row w/doubled mini bands 2 warm up sets then 4x8
Monday-ME lower
Shoulder rehab
Foam rolling and GHR and Ab pull downs 3 sets each
1. Rack pull (pin 3) w/fat bar (b/c it was laying in the rack) worked up to 355x1 and added belt, 405x1, 445x1, 475x1, 500x1 (pr), 520x1, 530x1 (felt easier than the 520)
2. Straight leg spread eagle sit ups 3x20 w/weights
3. Reverese hyper 4x8/150, 300, 390, 480
4. Reverse grip high chest row 2x15
Tuesday-shoulder rehab
Wednesday-ME upper
1. Floor press w/ fat barw orked up to 175 and started adding chains until I had 4 sets on the bar. That was too light so I started adding more bar weight and worked up to 265x1 plus the 4 chains/side. Medium grip.
2. DB triceps extensions (on floor) 8x10 w/30s rest b/t sets worked up to 35 (last 5 sets)
3. Shoulder rehab stuff including Incline 5 pound Indian club swings for the length of the Motorhead song "Them not known".
4. Reverse hyper 2x30+ last setfor duration of "Broken" (also by Motorhead)
Thurdsay- band rehab shoulder stuff
Friday-DE lower
roller
shoulder rehab
3x10 GHR and 3x15 pull down abs
1. DE squats w/safety squat bar and briefs (high box) 56% x 2 x 8 sets. Rest <60s p=""> 2. GHR 4 sets to failure w/hands behind head and holding a 10 lb plate; 15+9+8+9 resting approx. 4 minutes b/t sets.
3. Reverse hyper; 2 warm up sets then 3x25/150
4. Hanging leg raises 5x25 (2 w/ ab straps) then the rest on leg raise station (back supported til I just got the damn things done.....UGH!)
I am starting a massage therapy to go along with the PT on the shoulder and to do some corrective work; tight hams, one half of my a$%/hip (I know I am half assed...) to see if the massage therapy can take off the brakes...
Stay strong
Ed T.
Shoulder rehab
1. DE bench (to 1 board w/manpon) and fat grips 10x3 @ 58%
2. 1-board and manpon bench press-wide grip w/fat grips worked up to 275x5, 285x5
3. Hammer hi-row w/doubled mini bands 2 warm up sets then 4x8
Monday-ME lower
Shoulder rehab
Foam rolling and GHR and Ab pull downs 3 sets each
1. Rack pull (pin 3) w/fat bar (b/c it was laying in the rack) worked up to 355x1 and added belt, 405x1, 445x1, 475x1, 500x1 (pr), 520x1, 530x1 (felt easier than the 520)
2. Straight leg spread eagle sit ups 3x20 w/weights
3. Reverese hyper 4x8/150, 300, 390, 480
4. Reverse grip high chest row 2x15
Tuesday-shoulder rehab
Wednesday-ME upper
1. Floor press w/ fat barw orked up to 175 and started adding chains until I had 4 sets on the bar. That was too light so I started adding more bar weight and worked up to 265x1 plus the 4 chains/side. Medium grip.
2. DB triceps extensions (on floor) 8x10 w/30s rest b/t sets worked up to 35 (last 5 sets)
3. Shoulder rehab stuff including Incline 5 pound Indian club swings for the length of the Motorhead song "Them not known".
4. Reverse hyper 2x30+ last setfor duration of "Broken" (also by Motorhead)
Thurdsay- band rehab shoulder stuff
Friday-DE lower
roller
shoulder rehab
3x10 GHR and 3x15 pull down abs
1. DE squats w/safety squat bar and briefs (high box) 56% x 2 x 8 sets. Rest <60s p=""> 2. GHR 4 sets to failure w/hands behind head and holding a 10 lb plate; 15+9+8+9 resting approx. 4 minutes b/t sets.
3. Reverse hyper; 2 warm up sets then 3x25/150
4. Hanging leg raises 5x25 (2 w/ ab straps) then the rest on leg raise station (back supported til I just got the damn things done.....UGH!)
I am starting a massage therapy to go along with the PT on the shoulder and to do some corrective work; tight hams, one half of my a$%/hip (I know I am half assed...) to see if the massage therapy can take off the brakes...
Stay strong
Ed T.
Friday, February 1, 2013
1-14 to 1-25
Ok. I am behind again. Not too bad this time though lol. Physical therapy for the shoulder is going ok. I say ok because in some ways while it has improved there is still noticeable pain. I still have a few more weeks of it before I return to the MD and my progress gets re-evaluated. Now take this with a grain of salt because as you have/will read I am still doing ME work with limited range of motion and the trusty ol' Slingshot with the occasional full range press. None of which I should be doing...
January 14 to 18
Monday
Foam roll and SMR incl. biceps/triceps and rehab stuff
1. DE bench press (2 board) w/4 grips 10x3 @ 50%
2. CSR 4x12/115, 135, 145, 155 w/neutral-ish grip
3. Triceps pressdowns w/rope 3x20
4. Bent elbow DB fly (so elbows don't go behind body) 1x35+
Tuesday
Foam roll and shoulder rehab and GHR 2x10 and Ab pull downs 2x15
1a. Belt squat (wide stance) worked up to 5x5/230, 250, 270 (3 sets)
1b. Pull down abs 4x8 heavy
2a. Reverse hyper 4x8/150, 300, 390 (2)
2b. Low rows w/neutral grip 4x12
Hamstring stretches; cossack squat, saigon squat, glute/hip rotator stretch and hip flexor stretch 1-2x30s each
Thursday
Foam rolling and shoulder stuff
1. Suspended bench press w/fat bar - close grip (hung bar so movement was in the top 1/4 of the bench press) worked up to 265x3, 315x1, 355x1, 375x1, 405x1 then 335x5x2 sets
2. Cross body triceps extensions w/grenade ball and chains (2) 6x10 <45s br=""> 3. Face pulls w/ bands 2x20-30
4. Reverse hyper 2x30 light
Friday
Foam roll and shoulder rehab and GHRs and Ab pull downs 2 sets each
1. Box squat w/safety squat bar on a high box (2-inches over parallel) 12x2/55% <60s br=""> 2. GHR - 3 warm-up sets x10 each then raised back of GHR 2 pins and did 4 sets holding a 4-pound, 7-pound and a 16-pound (twice) med ball on chest
3. Reverse hyper - 2 warm-up sets then 4x8/ heavy (long strap w/feet apart) 420, 510, 600 (2)
4. Hanging leg raises 4 sets to failure w/10-pound abkle weights/side 12+12+12+11
January 20 to 25
Sunday
Foam roll and shoulder rehab and 3 x10 GHRs and 3x15 Ab pull downs
1. DE bench press w/2-board using 4 grips 10x3 @ 55% 30-45s rest b/t sets then worked up to 265x3, added Slingshot 305x3, 335x5 w/SS all heavy sets w/comp grip
2. 3-board press worked up to 275x5, 295x5, 315x4 (board slid off my chest during 5th rep) all medium grip
3. Banded Hammer Strength hi-row w/doubled mini bands 2 warm-up sets then 4x8/50 changing grips each set
4. Triceps press downs w/EZ bar and reverse grip 3x20
5. Standing band chest flyes 4x30+
Monday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Belt squat worked up to 5x5 (wide stance) 230, 270, 290, 310, 310, 270 *had all kinds of balance problems today; forwards, backwards...WTF?
2. Seated spread eagle sit ups 4x8/25, 35, 45(2) (hold weights at chest)
3. Reverse hyper w/long strap and wide feet 4x8/240, 330, 420 (2)
4a. Seated low row w/ neutral grip 3x12
4b. Bench step ups 3x12/body, 15, 25
*hamstring stretches (same as before)
Wednesday
Foam roll and shoulder rehab
1. Reverse band bench press w/2 chains/side (average bands choked) wide grip worked up to 345x1, added Slingshot 375x1, 405x1, 315x3
Thursday
Shoulder rehab
1. Fat bar triceps extension 2 warm up sets then 6x10/ 85, 95 (5) <60s br=""> 2. Meadows leverage rows (single arm w/Landmine) 5x12 started w/one quarter and kept adding quarters until it got heavy then worked back down. Last set to failure.
3. Modified face pulls (elbows high but don't go behind body) 2x30+ w/micro band
Friday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Box squat w/safety squat bar (high box) with belt and briefs on work sets 8x2 @ 60% w/ <60s br=""> 2. GHR (pin 3 or 4 - can't remember) 3 sets to failure with hands behind head; 21, 12 and 17 3-5 minutes rest b/t sets
3. Reverse hyper w/long strap and wide feet; 2 w/u sets then 4x8/380, 440, 530 (2)
4. Hanging leg raises w/ ab straps 10x10. Barf.
My weight is holding around 250 and everything is going ok overall (except of course the shoulder issue).
Keep on rollin'
Ed
January 14 to 18
Monday
Foam roll and SMR incl. biceps/triceps and rehab stuff
1. DE bench press (2 board) w/4 grips 10x3 @ 50%
2. CSR 4x12/115, 135, 145, 155 w/neutral-ish grip
3. Triceps pressdowns w/rope 3x20
4. Bent elbow DB fly (so elbows don't go behind body) 1x35+
Tuesday
Foam roll and shoulder rehab and GHR 2x10 and Ab pull downs 2x15
1a. Belt squat (wide stance) worked up to 5x5/230, 250, 270 (3 sets)
1b. Pull down abs 4x8 heavy
2a. Reverse hyper 4x8/150, 300, 390 (2)
2b. Low rows w/neutral grip 4x12
Hamstring stretches; cossack squat, saigon squat, glute/hip rotator stretch and hip flexor stretch 1-2x30s each
Thursday
Foam rolling and shoulder stuff
1. Suspended bench press w/fat bar - close grip (hung bar so movement was in the top 1/4 of the bench press) worked up to 265x3, 315x1, 355x1, 375x1, 405x1 then 335x5x2 sets
2. Cross body triceps extensions w/grenade ball and chains (2) 6x10 <45s br=""> 3. Face pulls w/ bands 2x20-30
4. Reverse hyper 2x30 light
Friday
Foam roll and shoulder rehab and GHRs and Ab pull downs 2 sets each
1. Box squat w/safety squat bar on a high box (2-inches over parallel) 12x2/55% <60s br=""> 2. GHR - 3 warm-up sets x10 each then raised back of GHR 2 pins and did 4 sets holding a 4-pound, 7-pound and a 16-pound (twice) med ball on chest
3. Reverse hyper - 2 warm-up sets then 4x8/ heavy (long strap w/feet apart) 420, 510, 600 (2)
4. Hanging leg raises 4 sets to failure w/10-pound abkle weights/side 12+12+12+11
January 20 to 25
Sunday
Foam roll and shoulder rehab and 3 x10 GHRs and 3x15 Ab pull downs
1. DE bench press w/2-board using 4 grips 10x3 @ 55% 30-45s rest b/t sets then worked up to 265x3, added Slingshot 305x3, 335x5 w/SS all heavy sets w/comp grip
2. 3-board press worked up to 275x5, 295x5, 315x4 (board slid off my chest during 5th rep) all medium grip
3. Banded Hammer Strength hi-row w/doubled mini bands 2 warm-up sets then 4x8/50 changing grips each set
4. Triceps press downs w/EZ bar and reverse grip 3x20
5. Standing band chest flyes 4x30+
Monday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Belt squat worked up to 5x5 (wide stance) 230, 270, 290, 310, 310, 270 *had all kinds of balance problems today; forwards, backwards...WTF?
2. Seated spread eagle sit ups 4x8/25, 35, 45(2) (hold weights at chest)
3. Reverse hyper w/long strap and wide feet 4x8/240, 330, 420 (2)
4a. Seated low row w/ neutral grip 3x12
4b. Bench step ups 3x12/body, 15, 25
*hamstring stretches (same as before)
Wednesday
Foam roll and shoulder rehab
1. Reverse band bench press w/2 chains/side (average bands choked) wide grip worked up to 345x1, added Slingshot 375x1, 405x1, 315x3
Thursday
Shoulder rehab
1. Fat bar triceps extension 2 warm up sets then 6x10/ 85, 95 (5) <60s br=""> 2. Meadows leverage rows (single arm w/Landmine) 5x12 started w/one quarter and kept adding quarters until it got heavy then worked back down. Last set to failure.
3. Modified face pulls (elbows high but don't go behind body) 2x30+ w/micro band
Friday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Box squat w/safety squat bar (high box) with belt and briefs on work sets 8x2 @ 60% w/ <60s br=""> 2. GHR (pin 3 or 4 - can't remember) 3 sets to failure with hands behind head; 21, 12 and 17 3-5 minutes rest b/t sets
3. Reverse hyper w/long strap and wide feet; 2 w/u sets then 4x8/380, 440, 530 (2)
4. Hanging leg raises w/ ab straps 10x10. Barf.
My weight is holding around 250 and everything is going ok overall (except of course the shoulder issue).
Keep on rollin'
Ed
Friday, January 18, 2013
1-6-2013 to 1-11-2013
Sunday
Foam roll and tri-set; ab wheel roll outs/GHRs/45* back raise (w/35 lb. weight) 3x10 each
Seated BB clean and press (from the floor) 4x8
1a. DE floor press w/Swiss bar 7x4/175
1b. Face pulls 6x10
2. Bandbell bar bench press 2x20/wide and close (90 and 140)
3a. Low cable row wide grip 6x8
3b. Triceps press downs w/grenade balls 6x10
Monday
Foam roll
1. High box squat w/cambered bar (to bench) medium stance work up to 505x1
2. Rack pulls from pin 1 w/doubled mini bands work up to 365x1x5 sets
Wednesday
1a. Suspended bench press (wide grip) 4-5 inches range of motion (top 1/4 of press) worked up to 400x1 (pm 420) then 300x5x2 sets
1b. Blast strap face pulls 10 sets of 15 reps
Friday
3 easy sets of GHRs and 3 easy sets of pull down abs
1. Hops; forward/medial/lateral 5 each x 1 set
2. Kneeling jumps 3x3 then Box jumps 4 sets of 1 at 70%
3. GHR 3x15
4. Standing pulldown abs 4x15
Static lunges 2x12/side
Prone leg curls 2x12
Kneeling lat pull down (on roller) 4x12
Band good morning (average) 2x25
Stay strong
Ed T.
Foam roll and tri-set; ab wheel roll outs/GHRs/45* back raise (w/35 lb. weight) 3x10 each
Seated BB clean and press (from the floor) 4x8
1a. DE floor press w/Swiss bar 7x4/175
1b. Face pulls 6x10
2. Bandbell bar bench press 2x20/wide and close (90 and 140)
3a. Low cable row wide grip 6x8
3b. Triceps press downs w/grenade balls 6x10
Monday
Foam roll
1. High box squat w/cambered bar (to bench) medium stance work up to 505x1
2. Rack pulls from pin 1 w/doubled mini bands work up to 365x1x5 sets
Wednesday
1a. Suspended bench press (wide grip) 4-5 inches range of motion (top 1/4 of press) worked up to 400x1 (pm 420) then 300x5x2 sets
1b. Blast strap face pulls 10 sets of 15 reps
Friday
3 easy sets of GHRs and 3 easy sets of pull down abs
1. Hops; forward/medial/lateral 5 each x 1 set
2. Kneeling jumps 3x3 then Box jumps 4 sets of 1 at 70%
3. GHR 3x15
4. Standing pulldown abs 4x15
Static lunges 2x12/side
Prone leg curls 2x12
Kneeling lat pull down (on roller) 4x12
Band good morning (average) 2x25
Stay strong
Ed T.
Thursday, January 10, 2013
12-30-12 to 1-4-13
Happy New Year!
Sunday
The usual warm up
Seated BB cleans (from the floor); 3x8
1a. DE floor press w/swiss bar and fat grips (medium and wide grip) 7x5/50%
1b. Face pulls w/bands 5x10
2. Bandbell bar bench press 2x20/90 close and 140 x 16 wide
3a. Low row 8x8
3b triceps press downs w/GBs 7x10
Monday
The usual warm up
1. Rack pull (pin 1) worked up to 515x1 (pr),then 525x1 "quite possibly the ugliest pull I have ever made"
2. Reverse hyper 3x20/90, 180, 240
Wednesday
Very late in the evening - probably should have not lifted...
1a. Floor press w/fat bar medium grip (lying on a thick foam pad) worked up to 305x1 then 225x5x2 sets
1b. Pull-a-parts 5x20
2a. Triceps extensions w/swiss bar 4x8
2b. Press downs w/GBs 3x15
Thursday
Foam rolling
1a. Single arm DB bench press worked up to an easy 85x5/side
1b. reverse grip pull downs w/EZ bar 6x10
2. Tri-set of front/side/rear delt raise 3x20
*Tried the SA bench press strictly b/c I read that "acceptable standards" for the exercise were 85x5 for HS/college males and 35x10 for HS females. The "gold standard" according to the Wake Forest S&C coach for his male athletes is 150-pounds x 5 reps...per side.
Friday
Tire swings 2x20 (alternating R/L sides in sets of 5 reps)
Overhead cable side bends and GHR and Light band GM 3x10 each
1. DE deadlift (conventional) work up to 336 x 1 x 6 sets w/ <45s br=""> *The last 2 weeks my training has sucked. Dust mode, a practically total lack of motivation and it's like pulling teeth to get going. And I know that this can/may/will bite me in the ass in the long run.
Over the last 8 weeks or so the astute reader may have noticed that I have been doing a lot of shoulder pre/re-hab exercises as a priority in my training. It has helped alleviated some of the pain but not all. The frustrating thing has been that I feel/felt strong(er) but cannot demonstrate it when pressing because it hurts so bad I cannot correctly perform the exercise(s) and I have noticed a lack of stability in the shoulder under a heavy load.
I have been using a lot of DB and reduced range of motion exercises (or reverse band and shirt work - which feels fine actually, especially the latter) and doubled if not tripled the ratio of posterior to anterior upper body work. This has all helped to a small degree.
I went to my doctor in early December and he sent me for x-rays which looked fine. I was referred to an orthopedist who suggested I had tendonitis and recommended 4 weeks of PT. If that doesn't work he said he's order an MRI and go from there.
In the meantime, I read a Mike Boyle piece on the difference between tendonitis and tendonosis (which I had never heard of) and think that may actually be closer to the truth. Distinctions between the 2 include age (over 40), lack of a single incident that caused the problem (leading one to distinguish that it may be a repetitive use injury) and the symptoms that seem more like what I am experiencing (the length of time I have been experiencing the problem and a lack of swelling for example. In which case, anti-inflammatories can actually weaken the tendons as commonly prescribed in cases of tendonitis). Deep tissue massage therapy can often be prescribed because it will stimulate healing of the tissues and avoidance of the movement patterns (temporarily) that may have caused the problem in the first place.
So, the journey continues.
Stay strong,
Ed T.
Sunday
The usual warm up
Seated BB cleans (from the floor); 3x8
1a. DE floor press w/swiss bar and fat grips (medium and wide grip) 7x5/50%
1b. Face pulls w/bands 5x10
2. Bandbell bar bench press 2x20/90 close and 140 x 16 wide
3a. Low row 8x8
3b triceps press downs w/GBs 7x10
Monday
The usual warm up
1. Rack pull (pin 1) worked up to 515x1 (pr),then 525x1 "quite possibly the ugliest pull I have ever made"
2. Reverse hyper 3x20/90, 180, 240
Wednesday
Very late in the evening - probably should have not lifted...
1a. Floor press w/fat bar medium grip (lying on a thick foam pad) worked up to 305x1 then 225x5x2 sets
1b. Pull-a-parts 5x20
2a. Triceps extensions w/swiss bar 4x8
2b. Press downs w/GBs 3x15
Thursday
Foam rolling
1a. Single arm DB bench press worked up to an easy 85x5/side
1b. reverse grip pull downs w/EZ bar 6x10
2. Tri-set of front/side/rear delt raise 3x20
*Tried the SA bench press strictly b/c I read that "acceptable standards" for the exercise were 85x5 for HS/college males and 35x10 for HS females. The "gold standard" according to the Wake Forest S&C coach for his male athletes is 150-pounds x 5 reps...per side.
Friday
Tire swings 2x20 (alternating R/L sides in sets of 5 reps)
Overhead cable side bends and GHR and Light band GM 3x10 each
1. DE deadlift (conventional) work up to 336 x 1 x 6 sets w/ <45s br=""> *The last 2 weeks my training has sucked. Dust mode, a practically total lack of motivation and it's like pulling teeth to get going. And I know that this can/may/will bite me in the ass in the long run.
Over the last 8 weeks or so the astute reader may have noticed that I have been doing a lot of shoulder pre/re-hab exercises as a priority in my training. It has helped alleviated some of the pain but not all. The frustrating thing has been that I feel/felt strong(er) but cannot demonstrate it when pressing because it hurts so bad I cannot correctly perform the exercise(s) and I have noticed a lack of stability in the shoulder under a heavy load.
I have been using a lot of DB and reduced range of motion exercises (or reverse band and shirt work - which feels fine actually, especially the latter) and doubled if not tripled the ratio of posterior to anterior upper body work. This has all helped to a small degree.
I went to my doctor in early December and he sent me for x-rays which looked fine. I was referred to an orthopedist who suggested I had tendonitis and recommended 4 weeks of PT. If that doesn't work he said he's order an MRI and go from there.
In the meantime, I read a Mike Boyle piece on the difference between tendonitis and tendonosis (which I had never heard of) and think that may actually be closer to the truth. Distinctions between the 2 include age (over 40), lack of a single incident that caused the problem (leading one to distinguish that it may be a repetitive use injury) and the symptoms that seem more like what I am experiencing (the length of time I have been experiencing the problem and a lack of swelling for example. In which case, anti-inflammatories can actually weaken the tendons as commonly prescribed in cases of tendonitis). Deep tissue massage therapy can often be prescribed because it will stimulate healing of the tissues and avoidance of the movement patterns (temporarily) that may have caused the problem in the first place.
So, the journey continues.
Stay strong,
Ed T.
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