Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

I'm giving the nod to the wolverine!

Hey, that's probably a good call. ...I just noticed that I put those guys in order of their general aggression levels!

As Bill would say, good work on a tough exercise.

It's almost a different exercise at that higher rep range.

Yeah, I know. Clearly I'm not right in the head.

These are the types of things that get us... our blind side! Glad you survived to tell the tale . Lesson (not) learned

The question is not "if stupidman returns"; the questions are "where and when will stupidman return?"

That's a relief, MH.

Based on the fact that you're able to train at all, I have to agree that it could have been worse.

As cranky and irritated as I am, I continue to count my blessings.

[ironwill2008]

As cranky and irritated as I am, I continue to count my blessings.

I understand. That's something we all need to do on a frequent basis.

[mharrislove]

Full Smolov/One-Armed Bandit Training: Priority Lift - Front Squats
* Yesterday's session *

(Obvious reference, is obvious...)

Sh!t happens...but stuff's gotta' get done. The method behind the madness will become obvious as you go on. LET'S GO!


warm up:
*All pressing movements with false grip*

• machine shoulder presses, 2 x 15
• goblet squats, 1 x 10
• goblet RDLs, 1 x 10
• machine Preacher curls, 1 x 10
• hyperextensions, 1 x 10
• leg extensions, 1 x 20
• lying leg curls, 1 x 10

SMOLOV: Base Microcycle - 4 x 9, 70% of 1RM

Front squats (in rack, with belt)
bar x 10 wu
135 x 8 wu
----------- 4 x 9
220 x 9
220 x 9
220 x 9
220 x 7+2

Damn, I would rather lift 300 for a couple than this 9 rep stuff! My muscle endurance sucks, but this was good work. I need work in this rep range. I honestly find reppage for front squats more difficult than higher reps for back squats - I'm sure it related to the added work of stabilizing the bar. I rarely go above 6 reps on this exercise and it showed.

Anyway, the reps go down and the load and volume go up over the next few workouts and over the next 3 weeks - we'll see how I fare. That's it for now; recall that on programs like this, volume is low and frequency is high.

I will be squatting 4 times this week.



Smooth move, Emeril...


One-Armed Bandit Training

HAMS + BACK + REAR DELTS

Single-arm BB RDLs (from the platform; using left Vgrip; Sumo stance)
135 x 10 wu
----------- red bands, two points of contact, very high tension
135 - 235 x 10
135 - 235 x 10
135 - 235 x 8

Whew..! I could have done a little more poundage-wise, and yes, I have seen the YouTube vid of the guy that does this with 4 plates. But this was a sufficient challenge, and it got the attention of the target body part. I'm pleased with how these turned out.

I'm not so pleased by the attention that single-arm, banded, RDLs garner in the gym...


Lying leg curls
120 x 12
140 x 12
140 x 12
140 x 10


Single-arm chins
BW x ...

Well, nothing keeps your ego in check like an injury (even a non-lifting one). I have no doubt that I have the lat + bicep horses to do a few of these. But my good hand is on the same side as my bad shoulder. And during the set up, I didn't like the feel of my shoulder stabilizers taking on twice the usual BW load for each rep. So, I stopped before I even got started and changed course.


Standing straight arm pulldowns (using false grip)
http://www.bodybuilding.com/exercise...t-arm-pulldown
100 x 12
130 x 10
130 x 10
100 x 10

Clearly this was token back work. I actually drove to work first to mine my other gym bag for a pair of hooks that got a while back. My work gym bag is kinda' like the Land of Misfit Toys (lifting gloves - lulz; Manta Ray - good God!..), so all of my failed gym equipment is usually there. But no such luck - must be in the basement. Next time...


Machine seated rear laterals (using wrists as the point of contact; grip-free)
115 x 10
115 x 10
100 x 10
100 x 10


The "Take that you lazy bastard!!!" High Frequency Sets

Incline Hammer Strength bench press (dynamic resistance; false grip used)
1 plate x 10
--------- two doubled orange bands, high tension
1 plate + whatever x 10
1 plate + whatever x 10
1 plate + whatever x 10

Machine Preacher curls (false grip used)
100 x 10
100 x 10
100 x 10

-----------------------





Impressions:


Okay....so I literally have to build a championship caliber physique with one hand tied behind my back. No problem! (Yeah, right...)

I gave this thing about a day to heal, but was literally going crazy by not training. I feel skinnier, yet fatter, all at the same time. Do I even lift?!! Well, needless to say that spell could only go on so long. Frankly, I'm lucky that I did not cut a tendon. I'm still in the game and should be back up to full speed in a couple of weeks. Anyway, I spent the rest day (besides busting my ass at work), thinking about a game plan to lift with one arm. A while back, I had promised to "open the gates of hell" after the last deload, but then thought twice after my return to volume training. But oddly enough, the kitchen mishap may force me to go back to the first plan of action.

About the only thing that I can do safely is front squats, since the lift - using the alternate grip - is virtually hands-free.

So be it...here comes the Full Smolov for front squats.

I don't know how long I'll roll with it, or if putting a volume template for other body parts on top of it will work. A lot of it will decide how fast the hand heals up, how I recover from my twist on the Smolov routine, and of course, how I respond to the work. I'll give it a go for about 2 weeks and then re-assess.








The WTF Gym Moment of the Day

It's me, of course... I mean, seriously, who else could it really be???!


To make a long story short, this is what happened...






Yes, I nearly sacrificed about 3 to 6 months of training time and a load of potential agony
over a clumsy attempt at capturing the contents of a $2 container of preserved food.


While I am not a rich man by any stretch of the imagination, I am gainfully employed and
can afford to replace canned goods.


But it doesn't work like that. I vividly recall spending some time in housing projects as a kid and
living with limited means. So, despite my current station in life - in my head - the dominant
message is, "Dammit, I'm not throwing away perfectly good food..!"

And so...

Well...

...yeah...



* sigh *

[proud_polack]

Ah, I've had many small cuts on tuna cans, never anything serious. Heal up.

[Akudela]

Yeah... I did that to one of my hands back when I wrestled. I ended up super-gluing it shot and taping it pre-match because if it bled, I couldn't compete. Super-glue feels like fire on a wound...

[camau71]

At least you're still in the game. Hats off my friend, soldier on...

[SteveR40]

The WTF? Gym Moment of the Day:


Lawl! Microman doin' front squats in the Smith this morning.....


wow...

I saw this pic this morning and thought of the mircro man comment you posted. Not squats but still made me laugh.

[rpaul11]

I saw this pic this morning and thought of the mircro man comment you posted. Not squats but still made me laugh.

dude is ripped

[Swann74]

dude is ripped

It's cause of those monster supps...

[rpaul11]

It's cause of those monster supps...

I wanna see him bench that bar behind him

[wedjim]

Man MHL, you know how to challenge your self it seems? Maybe a subconscious thing to prove it can be done?
I will put in my .02 that the can opener looks like it is ready to be replaced?

Wish you well on the healing part as well of course. Looks like the last session was VERY well done, skipping the bad shoulder one arm pull ups, good to see that.

[FlaIronMind]

[mharrislove]

Full Smolov/One-Armed Bandit Training: Priority Lift - Front Squats
* Yesterday's session *

"The enemy is a very good teacher."


- D.L.

warm up:
*All pressing movements with false grip*

• machine shoulder presses, 2 x 15
• goblet squats, 1 x 10
• goblet RDLs, 1 x 10
• machine Preacher curls, 1 x 10
• hyperextensions, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10

SMOLOV: Base Microcycle - 5 x 7, 75% of 1RM

Front squats (in rack, with belt)
bar x 10 wu
135 x 8 wu
----------- 5 x 7
230 x 7
230 x 7
230 x 7
230 x 7
230 x 7 --- finding my religion around rep 5 or so...sheesh.

Cut these back 5 lbs from the Excel Rx since I didn't get all reps across the last time around. No matter - if there was a lunk alarm around I would have set it off towards the end. Doing the hard things now will make me a pain in the ass for someone else later...


One-Armed Bandit Training

CHEST + TRICEPS

Incline Hammer Strength bench press (dynamic resistance; false grip used)
1 plate x 10
2 plates x 10 --- I was surprised - this was cake. I thought that I might have a 3-platter in me and then decided to use my brain instead
--------- two doubled orange bands, high tension
1 plate + whatever x 10
1 plate + 10 + whatever x 10
1 plate + 20 + whatever x 10
1 plate + 20 + whatever x 8 --- handle slipped off of bandages; I strip off the external hand wrap right on the spot...
1 plate + 10 + whatever x 9+1
1 plate + whatever x 10
1 plate + whatever x 10
1 plate + whatever x 8+2

With DBs out of the picture this lifting cycle, I knew that I would be doing a residency at this machine. Volume was attained, and a good time was had by all.




It looks worse than what it is...
the healing is ahead of the curve.



Seated machine flyes (using false grip)
60 x 10
70 x 10
70 x 10
60 x 10


Tricep pressdowns SS w/ standing overhead cable French presses
80 x 10 / 80 x 10 wu
100 x 10 / 100 x 10
130 x 10 / 130 x 8
100 x 10 / 100 x 10
90 x 10 / 90 x 10


The "Take that you lazy bastard!!!" High Frequency Sets

Machine shoulder presses (false grip used)
120 x 10
140 x 10
160 x 10
160 x 10

-----------------------


- out of time -





Impressions:

I'm getting slightly more aggressive in holding the bar - it's a good sign, but I'll still err on the side of caution and not use a full grip this lifting cycle. But I am encouraged by my old man healing abilities - I may be good to go by the next round of the split routine. Given the robust response of my immune system, who knows? I may even be able to build some muscle after 40!








The WTF Gym Moment of the Day



So, I'm ready to hit chest.

I see a guy using the machine that I want, so I just plant myself on the stairs across from the machines to catch my breath and wait.

I just finished squatting, so I'm not in that much of a hurry.

As I watch the guy finish, it becomes clear that he is in the midst of a tri-set circuit, "oh joy..." I think to myself.

I am patient - and tired - so I watch. It's not the most blistering superset of all time, as he slumps from the incline machine, to the flat machine, to push ups.

After about 1 and a half cycles of this, I'm like, "Ok, fun and games are over. Time to work..."

Catching him during a change over, I clearly ask, "How many more sets do you have here?"

He looks at me and says, "Oh, go right ahead...", and then ambles on to the next exercise.

"Wait a minute... What the fuk did I just ask you, and what the fuk did you say?" I think, standing at the machine perplexed.

Are you done? Are we temporary workout buddies now? Do we exchange auto insurance cards? What just happened?

That line of thinking goes on for only a second or two, as I shrug my shoulders and get to work.

I see that the tri-set guy has actually broken the chain and moved on to something else.

Between sets, I let out a sigh of relief glad that my f*cktard exposure time was kept to a minimum.

As I think that comforting thought, a guy contorts right past me doing crawling push ups like a Texas Palmetto bug escaping a cloud of DDT.

That was enough to make me think in March, "It's going to be a long summer..."

[mharrislove]

[img]http://troglopundit.files.wordpress.com/2012/01/bruce-campbell-evil-dead.jpg[img]

What the hell goes on in this thread when I'm gone?!!! Lulz...

I saw this pic this morning and thought of the mircro man comment you posted. Not squats but still made me laugh.

[IMG]http://i154.photobucket.com/albums/s255/smmillard/photo-1.jpg[IMG]

dude is ripped

It's cause of those monster supps...

I wanna see him bench that bar behind him

I had to watch 12 Zhansi videos just to get my motivation back after setting my eyes on that pic.

Man MHL, you know how to challenge your self it seems? Maybe a subconscious thing to prove it can be done?
I will put in my .02 that the can opener looks like it is ready to be replaced?

There is a new can opener at the house right now. LOL, good call!

Ah, I've had many small cuts on tuna cans, never anything serious. Heal up.

Things are going better than expected. I have less than half the bandages that's featured in the pic from yesterday, and I hope to be able to grab the BB by the end of this week or early next week.

Yeah... I did that to one of my hands back when I wrestled. I ended up super-gluing it shot and taping it pre-match because if it bled, I couldn't compete. Super-glue feels like fire on a wound...

Oh man, I'm glad that I didn't know that last week - I would have been tempted to try it.

At least you're still in the game. Hats off my friend, soldier on...

Indeed. My head is very much still in the game.

I understand. That's something we all need to do on a frequent basis.

You can't have enough reminders on that front.

[Akudela]

For a one armed bandit, you sure do some respectable work in the gym! So EliteFTS changed their bands right after I ordered apparently! Hopefully the new line is the same because I only snagged one of each band the first time around and that will leave me sad if I have to but 2 of the new ones to fix this issue. Glad to hear the hand is closing up nicely!

[proud_polack]

Glad to hear you are healing. My parents actually mailed me a can opener (my old school manual one rusted itself over). I have that fancy one touch thing that rotates around the can, holy sh*t is it fun to watch.

[mharrislove]

For a one armed bandit, you sure do some respectable work in the gym! So EliteFTS changed their bands right after I ordered apparently! Hopefully the new line is the same because I only snagged one of each band the first time around and that will leave me sad if I have to but 2 of the new ones to fix this issue. Glad to hear the hand is closing up nicely!

Thanks for the show of support.

I had no idea that the bands have changed; usually they post the calibration chart, or at least the basic specs, so I'll have to take a look.

Glad to hear you are healing. My parents actually mailed me a can opener (my old school manual one rusted itself over). I have that fancy one touch thing that rotates around the can, holy sh*t is it fun to watch.

I am easily amused by minor technological wonders as well! Thanks for the encouragement. Things will be back to normal pretty soon...

[Brackneyc]

I am easily amused by minor technological wonders as well!

Me too. Sadly, once I figure them out, I tend to leave them alone for fear of messing them up.

[FlaIronMind]

Hand wraps FTW. They sometimes come in quite handy, no pun intended, in the seemingly most unlikely set of circumstances.

Good job continuing to improvise and adapt brother. As for that WTF moment...I feel it bro. I truly do.

[ironwill2008]

I saw this pic this morning and thought of the mircro man comment you posted. Not squats but still made me laugh.

Wow, that was brutal, Steve. I saved/stole that one for sure!

Front squats (in rack, with belt)
bar x 10 wu
135 x 8 wu
----------- 5 x 7
230 x 7
230 x 7
230 x 7
230 x 7
230 x 7 --- finding my religion around rep 5 or so...sheesh.

Cut these back 5 lbs from the Excel Rx since I didn't get all reps across the last time around. No matter - if there was a lunk alarm around I would have set it off towards the end. Doing the hard things now will make me a pain in the ass for someone else later...

Yep.

Incline Hammer Strength bench press (dynamic resistance; false grip used)
1 plate x 10
2 plates x 10 --- I was surprised - this was cake. I thought that I might have a 3-platter in me and then decided to use my brain instead
--------- two doubled orange bands, high tension
1 plate + whatever x 10
1 plate + 10 + whatever x 10
1 plate + 20 + whatever x 10
1 plate + 20 + whatever x 8 --- handle slipped off of bandages; I strip off the external hand wrap right on the spot...
1 plate + 10 + whatever x 9+1
1 plate + whatever x 10
1 plate + whatever x 10
1 plate + whatever x 8+2

With DBs out of the picture this lifting cycle, I knew that I would be doing a residency at this machine. Volume was attained, and a good time was had by all.

Good adaptation.

I may even be able to build some muscle after 40!

Lulz.

The WTF Gym Moment of the Day

I see that the tri-set guy has actually broken the chain and moved on to something else.

Hmm................sounds like maybe Mr. Triset didn't even realize himself that he was Mr. Triset.

[wedjim]

Looks like things are looking up, healing, getting some big work done even if only with one paw, new can opener. Good stuff!

As I told Bill during his de load...
It looks like my pretend time is coming to an end and i'll no longer feel as though i'm catching up?
Looking forward to seeing the two handed work make me feel like i'm using one. Motivation for sure!

[KingLerxst]

Man I forgot how much I enjoyed reading your journal updates. Yikes on the hand injury but props on working with it.

[Payton1221]

He looks at me and says, "Oh, go right ahead...", and then ambles on to the next exercise.

Possibly motivated by what? Civility, fairness, or FEAR (look at the arms on THAT guy)

[FlaIronMind]

Passing by. Hope all is well and that the insanity is being kept somewhat tolerable levels my brother.

Have a great weekend my friend.

[TheMatzah]

MHL,

Be easy on the hand buddy!


Loving the hitman pic and sick quote, as always training is beast.


Any big plans for the weekend?

[ArchAngel'73]

Great Marine Corps stuff going on MHL, you're improvising, adapting, and overcoming.
I respect that very much.

[mharrislove]

Full Smolov/One-Armed Bandit Training: Priority Lift - Front Squats
* Yesterday's session *

...Signs of Life Amid the Ruins...

warm up:
*All pressing movements with false grip*

• machine shoulder presses, 2 x 15
• goblet squats, 1 x 10
• goblet RDLs, 1 x 10
• machine Preacher curls, 1 x 10
• hyperextensions, 1 x 10
• leg extensions, 1 x 20
• lying leg curls, 1 x 10

This would be my quad day in the normal split routine, so the volume is less than usual; I added some "lazy bastard" sets to compensate...



SMOLOV: Base Microcycle - 7 x 5, 80% of 1RM

Front squats (in rack, with belt)
bar x 10 wu
135 x 5 wu
205 x 5 wu
----------- 7 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5 --- mother mary full of grace...


One-Armed Bandit Training(?)

BICEPS

Machine Preacher curls (false grip used)
65 x 10
80 x 10
95 x 10
110 x 10
125 x 8+2
110 x 10
95 x 10
80 x 10

Hammer curls (testing out my full grip)
40 x 10
40 x 10
40 x 10
40 x 8

Kept these light during the grip test; no problems so far...


The "Take that you lazy bastard!!!" High Frequency Sets

Machine seated laterals (no grip needed)
35 x 10
40 x 10
45 x 10
50 x 10

Standing leg curls
70 x 10
80 x 10
90 x 8+2

-----------------------





Impressions:

Work is still in full FUBAR mode this week; I miss seeing what's up in the other journals, but my posts will be minimal for the time being.

Still training hard; will ease back into using both hands with a full grip; expect regular use of hands next week.

[mharrislove]

Me too. Sadly, once I figure them out, I tend to leave them alone for fear of messing them up.

Hand wraps FTW. They sometimes come in quite handy, no pun intended, in the seemingly most unlikely set of circumstances.

Good job continuing to improvise and adapt brother. As for that WTF moment...I feel it bro. I truly do.

Yeah, I was fumbling around with the bandages and then the thought to use the wraps occurred to me at just the right time.

Good adaptation.

Thanks, my friend.

Looks like things are looking up, healing, getting some big work done even if only with one paw, new can opener. Good stuff!

As I told Bill during his de load...
It looks like my pretend time is coming to an end and i'll no longer feel as though i'm catching up?
Looking forward to seeing the two handed work make me feel like i'm using one. Motivation for sure!

I appreciate that. I have found myself spontaneously doing more and more with the hand, so it's almost time to back off of the restrictions.

Man I forgot how much I enjoyed reading your journal updates. Yikes on the hand injury but props on working with it.

Hey, KL! Thanks for stopping in here.

Possibly motivated by what? Civility, fairness, or FEAR (look at the arms on THAT guy)

It still painful to watch; I'm looking forward to bumping this journal to the next page!

Passing by. Hope all is well and that the insanity is being kept somewhat tolerable levels my brother.

Have a great weekend my friend.

The work stuff is not good, but then again, I'm about to go squat - so, how bad can it really be???

MHL,

Be easy on the hand buddy!


Loving the hitman pic and sick quote, as always training is beast.


Any big plans for the weekend?

Thanks, bro; the hand is still ahead of schedule.

As far as the weekend goes...well, uhm...did I mention that I get to squat today?

Great Marine Corps stuff going on MHL, you're improvising, adapting, and overcoming.
I respect that very much.

A friend called me the other night, depressed about how things have been going lately. The friend just needed someone on the other end of the phone to listen, and even asked for advice (which is rare).

We talked about a lot of things, much of which I can't share here.

But what I can share, is that I asked this friend about what they really wanted. Not in terms of material things, but on a much deeper level.

You need to want something the way you want a fresh breath of air when you're submerged beneath the weight of water with searing lungs.

It may not make you a dime, or raise your social standing, but everyone needs to experience desire on that level,

and have the courage to follow it wherever it may lead.

[rpaul11]

Looks like the bad paw ain't slowing you down much bro. Keep hammering away...glad to hear the healing is going well.

[Bo_Flecks]

Okay... I go on de-load for a few days, take a break from the journals, and come in here to find that you've mangled your hand. Sheesh. But I see that you haven't let it slow you down. Guess I wouldn't expect anything less.