WhiteKimbo's making a comeback log

[WhiteKimbo]

Best gym around. I plan to see it up close and personal again at some point.

[WhiteKimbo]

9-5-19 deload

Tons of prehab/rehab

Squat: 135x5 150x5 165x5

Sumo deads: 135x5 150x5 165x5

Core

[WhiteKimbo]

9-9-19

Did this:

Elbow and shoulder prehab/rehab

Bench:
170x5
195x5
220x12
170x10x5

Mountain dog incline dumbbell press:
50x8x4

Dips: 3 sec eccentric/1 sec pause
10x3 (elbow felt good)

Ring rows:
10x5

Band pull apartx100

Hanging knee raisesx60 reps

Zane stretches between all pec work sets for shoulder.

Overall the shoulder and elbow felt pretty good. Hopefully my body is trending In the right direction.

[DrewDarden]

My shoulders are already aching all the time and I'm doing tons of shoulder prehab stuff too.

What are these Zane stretches for the shoulder all about?

[WhiteKimbo]

My shoulders are already aching all the time and I'm doing tons of shoulder prehab stuff too.

What are these Zane stretches for the shoulder all about?

Doorway stretches basically, 30 seconds after every peck related SETS. I read several articles/podcasts with frank zane where he spoke about doing these between every pec set and it has really helped with my inflamed bicep tendon where it attaches to the upper part of my shoulder.

[WhiteKimbo]

9-11-19

Elbow and shoulder rehab.

Squat U. Warmup

Operation freedom workout:

Sumo deads:
185x5
215x5
240x5

Conventional deads:
185x6x4

Reverse hyper:
180x13x3

Squat:
185x5
215x5
240x5

Parallel pin dead squats:
215x3x3

Hanging knee raises x60

[bigwade800]

lotta volume

the pin squats, ew

[WhiteKimbo]

lotta volume

the pin squats, ew

Let’s see how the rib holds up now.

You’re right, too much volume. I probably should’ve cut the pin squats since my focus was more deads today.

[DrewDarden]

Any pain in the ribs today?

[WhiteKimbo]

Any pain in the ribs today?

Surprisingly very very little. I’m intentionally setting the training maxes low so as to recondition the tissues around the ribs and not aggravate it, but I thought the volume would be what did it in. I’m happy that it appears to be healing. Hopefully it stays the course as the loads increase.

Now gotta get the rest of the current injuries to disappear along with it lol

[WhiteKimbo]

9-13-19

Shoulder and elbow rehab/prehab

Pre exhaust work (60 sec rest)
side laterals:25#x15x3
Band pushdownsx15x3
Close grip dumbbell press:50x15x3

Narrow grip incline:
155x12x3

Hammer curls:
40x8x3

YTW’s:
10x3

Whole workout took maybe 35 minutes. I like the ytw’s as a shoulder finisher despite being a rehab movement. This was my first time doing direct bicep work in over two months. Finally some ray of hope for my elbow.

[WhiteKimbo]

9-14-19

Return to The Compound

Sumo deads: 275x2x5
No clock on the lift, just getting coached up to do them correct.

GHDx6x3

Leg press:
270x12x3

Leg ext:
25#x12x3

Came home and did my elbow, shoulder, adductor and hip rehab stuff.

On the right track according to the big man on sumo. One day at a time until I get where I want.

[DrewDarden]

So is the sumo pulling a permanent change or just doing something different?

[WhiteKimbo]

So is the sumo pulling a permanent change or just doing something different?

Good question man, I’m not entirely sure just yet. I want to see how the ribs hold up, which is the primary reason I made the switch. Switching to sumo exposes my adductors, which have been torn so many times now. I’ve been doing a ton of work to strengthen them so fingers crossed it will go well. I’m not abandoning conventional, just making it an accessory movement on Wednesday’s.

[bigwade800]

FWIW coming from me, I think the idea right now is to train in planes and angles that allow training with little to no pain. Just for an example, Jenn will have lower back issues if she pulls conv week after week so, she will do a block, 4 weeks, of sumo. Cory had a glute/hip injury 8 weeks out of regional. Conv hurt and she pulls conv so, we had her do sumo up to the meet only pulling a single or two as needed to prepare for the meet. SHe pulled conv at the meet and pr'd. If you recall when all of you were here, we had him do a close grip incline as opposed to the close grip decline due to shoulder and bicep pain. SO, all this is to say, find a place and an angle you can train if at all possible. The other thing we talked about was not getting too caught up in weights. They will come. I was very happy with positioning int he sumo and we worked on approach so as not to jerk the weight off the floor and how to follow through to lock out. Clearly he is capable of more weight but, the smart money is to go slow, continue to heal and strengthen everything. We have a few more different trap bars that will vary in height and positioning so I'm eager to see how the response is to these things going forward.

[WhiteKimbo]

FWIW coming from me, I think the idea right now is to train in planes and angles that allow training with little to no pain. Just for an example, Jenn will have lower back issues if she pulls conv week after week so, she will do a block, 4 weeks, of sumo. Cory had a glute/hip injury 8 weeks out of regional. Conv hurt and she pulls conv so, we had her do sumo up to the meet only pulling a single or two as needed to prepare for the meet. SHe pulled conv at the meet and pr'd. If you recall when all of you were here, we had him do a close grip incline as opposed to the close grip decline due to shoulder and bicep pain. SO, all this is to say, find a place and an angle you can train if at all possible. The other thing we talked about was not getting too caught up in weights. They will come. I was very happy with positioning int he sumo and we worked on approach so as not to jerk the weight off the floor and how to follow through to lock out. Clearly he is capable of more weight but, the smart money is to go slow, continue to heal and strengthen everything. We have a few more different trap bars that will vary in height and positioning so I'm eager to see how the response is to these things going forward.

I’d say you nailed it big man!

[WhiteKimbo]

9-16-19

Core

Elbow and shoulder prehab/rehab(mostly rehab)

Bench:
185x5
210x5
235x10

Close grip:
185x10x5

Mtn dog incline dumbbell: 3 sec eccentric/1 sec pause on half rep:
50x8x3

Dips: 3 second eccentric/1 sec pause at bottom;
10x3

Recline rows:
10x3

Hammer curls:
25#x12x3

Whole workout took maybe an hour, but I still might be overdoing it on some of the volume. I go back and look at my log from 2012-2013 and I wasn’t doing as much volume as I thought I was. Shoulder felt fine during the workout but has felt inflamed a bit otherwise. Still stretching and doing therapy. Long road back but I’m chipping away little by little.

[DrewDarden]

You made me want to go back and look at what you and I were doing in 2014 because that was the strongest I had ever been. And I started that training cycle with you (which lasted about 12 weeks) from a pretty bad place. I had only bench pressed twice all that year. I was only doing olympic lifts pretty much. But in those 12 weeks, I got stronger than I had ever been.

Anyway I went back and looked at it, and the biggest thing we were doing that was different for me was that after our top sets, we always did an accessory movement that was similar to a main movement (like front squat or pause squat following competition squat) for 2x2 or 3x2 in about the 75-85% range. Then sometimes we'd even do another movement after that.

[Bodybuilding.com is being weird and making me split up this post into 2 posts.]

[DrewDarden]

Pretend that it's Week 1 Bench Press Day -

Bench press 3x2 @ 325 (85%)
Paused Bench Press 2x2 @ 225
Wide Grip Bench 3x6 @ 205

And then sometimes I would do no assistance work whatsoever. And sometimes I'd do some rows, shrugs, hammer curls or whatever. I remember wondering if I could just eliminate the assistance altogether.

When I trained by myself at the YMCA all those years, I always went straight from the main movement to the assistance work. I definitely credit this style that you were introducing me to with my PR total and reaching my strongest.

[WhiteKimbo]

Ahhhhhh you’re right man! I forgot about that period, hell I forgot I came back in that later half of that year and you came out to train. I had torn my groins and stopped Bjj. That was a real strong period for me. I came back from 178# then and got strong as feck at 198# by the end of that year. Only to tear my groin again running sprints at the beginning of 2015.

Yea man, I just took a lot of what I’d learned from wade, josh Bryant and just Bruce lee’d My training and took what worked for me, modified it and threw the rest out. That was a great period right there. It gives me hope I can come back and be strong again, but only 15-16 months had passed since I was at wades and got healthy, now it’s been almost 5 years since this period you brought up and a lot more beat up. Hahahahaha, maybe there’s still hope though.

[DrewDarden]

It's crazy how short my memory can be, because I had almost completely forgotten about all of this stuff.

Another thing about that period was that I dropped all of the sets leading up to the main ones in the 531 protocol.

I'd warm up to the working weight and only do the top percentage like:

45x5
135x3
225x1
315x1
405x1

460x2 - 85%
460x2 - 85%
460x2 - 85%

So in effect I was just doing the 85%, the 90% or the 95% sets on the 531 movement. Sometimes it was a set of 5, 2x2 or 3x2, and sometimes it was even 4x2. But I just went by a general rule of somewhere in the 1-3 rep range for 95%, 3-5 rep range for 90%, and 4-8 rep range for 85%. Then the accessory movements.

And that reduction in volume on the main lifts and increase in volume on the accessory lifts really did something magical for me. I didn't feel like I was getting beat up so much with volume. Maybe that's all it was, just tricking myself into thinking I was doing less volume, and then making up for it with accessories.

[bigwade800]

There is something to be said for training that way.

When I was at my strongest, I did the main movements and then main type movements as my assistance. Now, my work capacity in those days, what I tried to get both of you to the level of, was really high, very high. But, it's really hard and even harder to maintain as you get older. I was at my strongest at 40-46. I dropped weight and lost a good amount of strength by the time you guys came along. Now, at even older, I do very little assistance. Only if I need it or feel I need it. I do the main moments and that's about it.

[WhiteKimbo]

There is something to be said for training that way.

When I was at my strongest, I did the main movements and then main type movements as my assistance. Now, my work capacity in those days, what I tried to get both of you to the level of, was really high, very high. But, it's really hard and even harder to maintain as you get older. I was at my strongest at 40-46. I dropped weight and lost a good amount of strength by the time you guys came along. Now, at even older, I do very little assistance. Only if I need it or feel I need it. I do the main moments and that's about it.

Yea, I’m still struggling with the notion of ‘just because I can doesn’t mean I should’ when it comes to volume.

Things feel good now, as regain strength and mass im sure things will change and evolve.

[WhiteKimbo]

9-18-19

Core

Elbow and shoulder rehab.

Squat u. Warmup

Squat:
205x5
230x5
255x5

Dead squat 1 inch above parallel:
215x3x3

Sumo deads:
205x5
230x5
255x5

Conventional deads:
215x3x3

Reverse hyper:
270x15x3

Hip traction with bands

[WhiteKimbo]

9/20/19

Core

Shoulder and elbow rehab

Pre exhaust work:
Side laterals:25#x15x3
Band pushdowns:15x3
Close grip dumbbell press:50x15x3

Narrow grip incline:
155x8
170x8
185x8

Hammer curls:
40x10x3

More elbow rehab, didn’t like the way it felt pressing on the last set.

Done.

[WhiteKimbo]

9-21-19

Core

Compound training:

Sumo deads:
300x2x5

GHR:
8x3

Leg press:
360x12x3

Leg ext:
33#x12x3

Rehab various body parts at home.

[DrewDarden]

I kinda miss being able to throw in leg ext and leg curls in there. Titan makes a ext/curl combo for less than $400 that I have my eyes on.

[WhiteKimbo]

I kinda miss being able to throw in leg ext and leg curls in there. Titan makes a ext/curl combo for less than $400 that I have my eyes on.

Your gym sounds like it’s filling up quick! Lmao

[DrewDarden]

Your gym sounds like it’s filling up quick! Lmao

At some point I'm going to have to start getting choosier bc I'm also eyeing Titan's Lat Tower... which I may get instead of the Seated Row.

[bigwade800]

I can give you an idea of how much a 25x25 and 41x21 addition cost...

Pull downs are great as you can do several things with them. I bought my ext/curl combo years ago and glad I have it