WhiteKimbo's making a comeback log

[Black_Spit]

That's awesome man. Sorry I missed it this morning. See ya next Friday.

[WhiteKimbo]

That's awesome man. Sorry I missed it this morning. See ya next Friday.

Thanks for the kudos guy. Looking forward to seeing ya next week. Bring those ****gtime sleeves to.

[WhiteKimbo]

12-3-12

Warmed up and struggled to wake up:

Bench:
45x25x2
95x15
135x8
185x5
225x3
275x3
315x3x3 (took it easy today. pec felt fine for the most part, should be back in track for next week.)

Dumbell bench:
30x30
50x25x2

Wide grip hammer rows:
170x12
210x12
240x12

Pec dek rear laterals:
40x12x3

Hammer curls:
40x12x3

Hammer shrugs:
12x3 (365)

Overhead press:
132x10x2 (haven't done these in a year due to elbow. Felt pretty good)

Overall it was a move back in the right direction in terms Of how my pec feels. Wade suggested I keep the reps to 3 and see how it feels this week. It's good to have a coach to reel you in and help keep you healthy. God knows I've made some dumb decisions in regards to training through injuries before.

[bigwade800]

Next week should see you back where you need to be.

Next week, we will do the 6, 6, 8 and then we will start the meet mode training the following.

[WhiteKimbo]

12-4-12

Warmed up and sucked in a turd for the next 4 hours till I got home

Squat:
55x8x2
145x6
195x3
235x2
285x1
325x1
395x2x3

Close stance squat:
235x6
285x6
325x6

Wide stance sumo squat:
105x10x2

Seated ham curl:
75x12x3

Leg ext:
50x12x3

GHR:
8x3

Calf raise:
12x3

Reverse hyper:
170x15
310x10x2

Weighted abs

Foam rolled before and after and did a bit of stretching.

Think I finally dialed in my squat stance to hit depth without question. Time will tell. Great day in the gym as always.

[bigwade800]

500


soon

there, I said it

[WhiteKimbo]

500


soon

there, I said it

I hear ya!! It will happen. Just gotta get my body to cooperate.

[WhiteKimbo]

12-6-12

Warmed up and fought hunger:

Floor press:
45x25x2
95x12
135x8
185x5
225x3
265x6
275x6
255x8

Football bar rows:
12x3 (225)

Seated OHP to top of head:
135x10x2

Bent laterals:
15x12x3

D. Curls:
40x10x2

Yoke shrugs:
12x3 (335)

Abs:
Plank for time

Thought I'd give the close grip press a break since I tweaked my pec 2 weeks ago.

For those of you reading I thought that it would also be cool to see the dialogue between Coach Wade and I in regards to the movements chosen. We haven't spoken much about the change in movements in person, only that there was a minor injury. Remember that I'm still battling some issues with the ulnar nerve in my elbow and that is what has caused me to not decline.

My plan is to rotate an excercise after every 4 weeks and focus on a part of the press that is weak. I chose the floor press so as not to aggravate my pec, limit range of motion and work on my mid range strength. Which I feel is a little off right now. I kept the same rep a scheme for now unless Wade says otherwise.

Variety is the spice of life beeatches

[bigwade800]

I think you have to be careful as my biggest concern will be shoulder over training. That being said, many times, success is in the adjustments. 4 weeks could be a bit much much but, you won't know that unless you try. The protocol we use and then what you are doing is already unconventional so, keep that in mind when making choices. I'm having to experiment with what I do on the 2nd bench day due to my knee and shoulder. I think with anything flat, moderate weight is probably the rule. The bigger issue is having a keen awareness of what is pushing and what is just good work and then on the flip side, what is just muscle spinning and doing it for the sake of. The bigger point is, you are training around the injury and able to keep weekly and consistent sessions. That is truly the key above any training protocol.

[bigwade800]

BTW, 300 on the football bar kicked my ass...it's better than last week but, I figured 315 for sure...I was wrong...

[WhiteKimbo]

I think you have to be careful as my biggest concern will be shoulder over training. That being said, many times, success is in the adjustments. 4 weeks could be a bit much much but, you won't know that unless you try. The protocol we use and then what you are doing is already unconventional so, keep that in mind when making choices. I'm having to experiment with what I do on the 2nd bench day due to my knee and shoulder. I think with anything flat, moderate weight is probably the rule. The bigger issue is having a keen awareness of what is pushing and what is just good work and then on the flip side, what is just muscle spinning and doing it for the sake of. The bigger point is, you are training around the injury and able to keep weekly and consistent sessions. That is truly the key above any training protocol.

I had similar notions in terms of overtraining the shoulders. I figured in keeping with the 6,6,8 rep scheme and only making 5 pound jumps from session to session it would keep things moderate.

Would you do things differently rep wise or follow as is?

[WhiteKimbo]

BTW, 300 on the football bar kicked my ass...it's better than last week but, I figured 315 for sure...I was wrong...

Lmaooo. The bar is deceiving.

[bigwade800]

I had similar notions in terms of overtraining the shoulders. I figured in keeping with the 6,6,8 rep scheme and only making 5 pound jumps from session to session it would keep things moderate.

Would you do things differently rep wise or follow as is?

Ultimately, the bigger thing or concern is how you feel. Is the pec responding, the ulnar injury responding, no shoulder issues. That's going to be your best measure. I like the 668 scheme simply because it usually points to a moderate weight. That's a less taxing a good indication of how your body feels and is responding. I have done 3 sets of 6 or 3 sets of 8 as well. Like today, I knew I need to feel a little more weight and my training is a little different now, so I did the 3 sets of 8. Jeremy and I had this conversation this morning via e-mail, the 2nd bench session is to assist what we want for flat. Keeping that ever in your mind will really help you stay medium on these days. It's aloot of fun to arch in the bench and really handle some big weights, I did it for years but, with the issues you have and are facing, moderate weight and medium reps are going to be the best guideline.

[WhiteKimbo]

Yea the pec and elbow have responded favorably thus far to today's training, bu the weights were more than reasonable. I also moved my grip in just a hair to minimize any excessive stretch on the pec.

As the meet approaches how do you alter the assistance excercises, reps, sets etc.?

[bigwade800]

Yea the pec and elbow have responded favorably thus far to today's training, bu the weights were more than reasonable. I also moved my grip in just a hair to minimize any excessive stretch on the pec.

As the meet approaches how do you alter the assistance exercises, reps, sets etc.?

We will stream line it to the typical.

Bench will be bench and nothing else and then assistance will be one movement no matter what with lats, rear delts, hammers, shrugs.

From there, should anything need to be cut, we do it from assistance. i like to keep lats always and then go from there. Reps and sets are constant at that point at 3x12.

[WhiteKimbo]

12-7-12

Warmed up and sniffed nose tork like a disco junkie sniffing ******* in the 70s:

Reverse hyper:
110x15

Front squat:
55x6
105x6
145x3
195x2
235x1
285x1
325x1
360x1 PR

Trap bar deads:
255x3
345x1
435x1
525x1
550x1 PR

Deads with chains:
275x2+60#of chains
275x2+90#of chains
275x2+120#of chains

KB SLDL:
88x12x3

GHR:
8,6,6

Reverse hyper:
310x10x2

Weighted abs

Way outta time at this point. Great day. Reactive waved the piss out of this and played it by ear and it paid off.

[bigwade800]

I think this goes along with the deload conversation. We talked about it this morning. It's not always, rarely in fact, how you feel when you wake up, or even when you walk into the gym. This is why warming up is so crucial. Not just the getting ready to lift but, getting an idea of how you truly feel. As you've seen in the short time you've been coming, there are a multitude of things you can do to improve the way you lift with your warm-ups and even how the people around you are lifting that can have a good effect on you.

[WhiteKimbo]

I think this goes along with the deload conversation. We talked about it this morning. It's not always, rarely in fact, how you feel when you wake up, or even when you walk into the gym. This is why warming up is so crucial. Not just the getting ready to lift but, getting an idea of how you truly feel. As you've seen in the short time you've been coming, there are a multitude of things you can do to improve the way you lift with your warm-ups and even how the people around you are lifting that can have a good effect on you.

I agree 100% with you now. I was skeptical at first, because I like my deload. At this point though I'm starting to grasp your methods and understand how you temper things so far. I guess knowing how my schedule is and how rundown I feel at times I'm afraid that hitting the wall will come in the form of another injury, like last years elbow injury for me.

[bigwade800]

Well, we do have to pay attention. It's like the discussion about floor presses. During the session, no issues, 12 hours later, not so much so, we have to make solid decisions. But, we've also gone, man, you look beat, let's lighten it up and work form. We don't do it often but, we do do it.

It helps having a coach and I realize that I'm trying to sell my coaching but, it has helped me to have that person go, try this or do this. I'll give you an example...you'll hit a lift and go, should I add more? and I say, no... take the pr and let's move on...the eye your coach and partners have, will keep you in check. It's like the day you tested pull and you were like, omg, he's having me pr on everything, I'll never pull a pr form the floor...

These are the things that not only add direction but, also temper you from pushing or not pushing enough.

[WhiteKimbo]

Hahaha. Yea I was angry about that day, but I unserstood your point 100% after te fact.

You don't have to sell your coaching to me. I came I you. I knew if I wanted to total elite I couldn't coach myself. Same as when I started training bjj in 98, I needed a coach to teach me and become better so I could win.

As I stated, the longer I'm around the more I'm understanding your methodology.

Now I have to figure out what movement doesn't aggravate my elbow for next week. I'm dissapointed I was hoping floor presses would be ok. It feels ok now, but that's how the decline did me as well. Then it got worse te next week

[bigwade800]

Keep in mind, the floor press was to protect the pec so, like I said this morning, sometimes there is no option and you do assistance and call it a day. If the pec is better Monday, then the FB bar or even light pressing is an option.

[bigwade800]

Here is a favorite of mine in the gym as a coach.

This happens in decline and pull alot.

Matt/Chris: What do you think I should do for my working set?

Me: 185x6

Matt/Chris: "blink-blink" with an incredulous look on their face.

Me: trust me, you can do it

Matt/Chris: Ok, if you say so, I'll try

Then they hit it

3 months after

Matt/Chris: Why F%&k did I miss 275x6? I only got 5

Me: If I told you 3 months ago that you'd come to this day and struggle to get 5 reps with 90 more than you first did 6 with, would you have taken it?



Sean: I can't pull that weight today

Pulls it and misses

Sean: I dont' understand

Me: What did you eat the last 3 days...

Sean: Juju B's and baked beans

Me: How about supps

Sean: Uh....I was good over the weekend

Me: Did you take your glutamine like you are supposed to?

Sean: I left it at work

Me: did you sleep ok?

Sean: My kids were crazy and the dog ate my lunch

Me: Get your ass over there and pull it!

Sean: Wow, I don't know what happened. I pulled it. But, my legs are so tired and I feel my squats from 6 weeks ago...Kai, Kai, Kai...

Sound about right?

[WhiteKimbo]

Hahahahahha. You sir have the memory of an elephant.

[WhiteKimbo]

12-10-12

Warmed up and ran a marathon like so:

Bench:
45x25x2
95x12
135x8
185x5
225x3
275x2
320x6x2
276x8

Reverse grip press:
225x3
265x3
285x3

OHP:
60k x3
80k x3
100k x3
110k x3
80k x6x2

Hammer wide grip rows:
200x12
220x12
240x12

Rear lateral pec dec:
40x12x3

Hammer shrug:
365x12x3

Hammer curl:
35x12
40x12x2

Dumbell bench:
25x30x2

Face pulls:
12x2

Done. Way outta time.

Was a workhorse session. I could tell the past couple of weeks away from the bench program hurt me today, so we opted for more pressing work. Pec feels really good. This was my first OHP workout in over a year since I hurt my elbow. I was happy with the workout overall and where we are headed. 2013 is goin to be a great year for myself and the team I believe.

[bigwade800]

It was a pleasant surprise to see how easy your rolled through over head...mean while, the old fat guy...

You should be very excited about your progress.

[WhiteKimbo]

It was a pleasant surprise to see how easy your rolled through over head...mean while, the old fat guy...

You should be very excited about your progress.

Was a surprise for both of us. I didn't expect much strength considering how long it's been, but I'm very happy with it. You were just flat today big man, as we all were it seemed.

I'm elated with my progress. I'm having a lot of fun on the journey to reaching my goals. Only regret I have is not starting with you sooner. Like last year when I was undercover at your place. Lololol

[bigwade800]

242x3 over head is no joke at your bodyweight

[WhiteKimbo]

242x3 over head is no joke at your bodyweight

Thanks for the respect Coach. It's something to build on for our future plans.

Now I have to figure out what kind of pressing to do on Thursday. Your thoughts?

[bigwade800]

IF the football bar is still aggravating the pec or you're just sore, bench light on the flat. What's the harm? And if it's just too much or rest is needed, do assistance only and call it a day. I mean 320x6 for 2 sets is not exactly light.

[evanssd1]

de-load week coming up! whoo hoo!