WhiteKimbo's making a comeback log

[WhiteKimbo]

Ok, after much prodding by my new friends Black Spit and my coach Wade "badmuthaf***er" Johnson I am starting a training log here instead of lurking like I have for the past year.

My story is this: been lifting since i was 15, played football and wrestled growing up and in college. Dropped football and focused completely on wrestling after herniating a disc in my lower back. After college I started Judo cos retired wrestlers have nowhere else to go. After a year or so I started training Brazilian jiu jiutsu and fell in love with the art. Traveled to train with some of the best and competed and eventually earned my black belt in 2008. I no longer compete as free time and injuries have limited me, but still train and teach.

After deciding to no longer compete, and missing the comeptitive atmosphere, in January 2011 I decided to try and fully commit to becoming as strong as possible and compete in powerlifting. I've always trained heavy and hard but never in a true powerlifting fashion. Always more heavier bodybuilding type of training but without squatting and deadlifting very much. So I tuned into the wildly popular 5/3/1 and started the process of teaching myself to squat and deadlift PROPERLY.

Well things started off fairly well. I ended up changing up my programming a bit. I tested my strength levels last november and squatted 470 with no wraps. Pause benched 365. Deadlifted 400 (I know it's horrible) at a body weight of about 206-208. But I thought this was decent for about 11 months of focused training and on the right track. In this time I had met with Wade Johnson and knew I needed a mentor, a coach and someone to teach me how to be a power lifter, but my job was/is too demanding for a 0530 start.

So, December 6, 2011 comes and I tear my ulnar collateral ligament in my right elbow at work and developed golfers elbow as well in the elbow. I was devastated. 2 MRI/MRA's later the docs agree its a tear but we decline Tommy John surgery and I started rehabilitation in mid jan and rehabbed until mid may. That meant no lifting on upper body at all. The inflammation was so bad in my elbow I couldn't do jack anyway. I had to shut squatting down after tweaking my back for a short time. I was getting soft so i decided to cut weight and improve cardio a little. That bright idea took me from 212ish to 182 over a 3 month span and depleted my squat strength.

Which leads me here. I got cleared to lift at the end of may, even though my elbow is not 100% yet, and started benching and doing upper body work on June 7 after nearly 4 months of nothing. I made the sacrifice of sleep to train with Wade a couple of days a week for the past month. Squat day and deadlift day and have not regretted it at all. I plan to talk with Wade about programming in regards to the rest of my training once i feel comfortable again with my elbow. Its a Great group of guys at Wades and i have never felt so welcome in a new environment.

I have a lot of work to do but know I'm in the best place to learn and become better and achieve my goals. My goals are to lift as much weight as possible and compete. I have no current pr's, as every week is a step closer to where i was and where i want to be. I have a long road ahead of me. Thanks for reading my novel lol.

[WhiteKimbo]

Today:

Bench:
Warmup: shoulder complex, band pushdowns, light stretching, blue heat on pecs shoulders elbows and triceps.

1x45x15
3x135x5

Bench press work sets:
1x185x5
1x215x5
1x240x5

Incline bench:
1x140x10
1x150x10
1x175x10

Assistance work-
Floor press football bar:
1x175x8
2x185x8

Football bar rows:
3x12

Alt. curls:
2x40x10

Strong Band pushdowns:
2x12

Neck harness:
1x35=50/25 (front/back)

Abs: hanging leg raises/45#situps for two sets

Current body weight:195.0(13 pounds since June 7.)

[Black_Spit]

In.

Tell them all about how you eat chicken breasts and asparagus for breakfast breh.

[WhiteKimbo]

Lmaooo. It's true. I eat a primal/Paleolithic type diet. No bread, gluten, dairy or legumes. Have for three years. It's not crossfit related, cos that would be gay lol.

[bigwade800]

It's not crossfit related, cos that would be gay lol.

Lmao

We grilled turkey, chicken and a London Broil...I cut cucumbers and steaming Jasmin rice with Cilantro....so, I'm trying to get more serious about the food as well. 308's!

[WhiteKimbo]

SQUAT DAY:

Warmup: full body light stretching, band distraction for hips and groins, monster stick on quads, hips, hammies.

Reverse Hyper: 2x100x10

1x55x5
2x135x5
1x185x1
1x225x1
1x275x1

Work sets:
1x315x2
1x345x2
1x355x2
1x365x2
2x375x2

Assistance work:

Wide stance sumo squats:
2x105x10

Seated hamstring curls:
2x45x10

Reverse hyper:
2x170x10

Abs:
Spread eagle situps 3x10x10

Ended the session with full body foam rolling, monster stick on the quads and hammies, some stretching.

Overall, I felt good today despite less than 5 hours of sleep and a really tight/tender right groin. I def. left some in the tank, but I'm still adjusting to some new variables like squat shoes etc. The environment was awesome today. Everyone was moving weight and making it easy to get motivated. Wade hit 865 for 3 singles. THAT WAS MOTIVATING!

[Black_Spit]

Good stuff Mr. Kimbo.

How is squatting in the Monolift feeling? Are you adjusting to it?

[WhiteKimbo]

Good stuff Mr. Kimbo.

How is squatting in the Monolift feeling? Are you adjusting to it?

Thanks bro, trying to get strong like y'all.

It's getting better every set in terms of adjustments. Having the group to yell out your mistakes mid set has made the biggest difference in terms of fixing my form. Not walkin the weight out is still a little strange though lol.

[bigwade800]

It's not uncommon for it to be awkward initially.

The set up looks more solid. The issue now is to get you to stay tight but, not go slow. You are still searching but, that's time and why it's called training. Like I said this morning, let's finish this month and then test and get a set of numbers and a routine that is based on your needs. This is all good work but, we are close to a point we can start being specific.

Matt had a much better morning as well.

[WhiteKimbo]

It's not uncommon for it to be awkward initially.

The set up looks more solid. The issue now is to get you to stay tight but, not go slow. You are still searching but, that's time and why it's called training. Like I said this morning, let's finish this month and then test and get a set of numbers and a routine that is based on your needs. This is all good work but, we are close to a point we can start being specific.

Matt had a much better morning as well.

I agree with your assessment 100% coach! I think when i go slow it means tight and I'm trying to avoid leaning forward. Instead of just sitting back and letting it go. Time under tension, that's why I'm there with you. I'll get there eventually!

Matt did do better. He just has to quit focusing on feeling like he's not one of the boys if he ain't moving te same type of weights.

[WhiteKimbo]

Accessory work (all light work)

Warmup: light stretching, shoulder complex, band pushdowns

Front raises: 2x40x8

Plate loaded side lateral: 2x25x10

Hammer curls: 2x40x10

Strong band pushdowns: 2x12

Abs

Sled drag: 1 mile for time 25# in 25 min

That's it for today: trying to get some blood in my elbow and get some cardio in. Long miserable day at work, but I feel better after this.

[WhiteKimbo]

Deathlift day:

Warmup: full body light stretching, monster stick on quads and hammies, foam roll hips, band distraction on groins and hips.

Reverse hyper: 2x100x10

Front squat:

2x55x5
2x145x5
1x195x3
1x235x2
1x285x2
1x300x2 PR

Trap bar:
2x435x1

Speed deads: (hook grip-1 min between sets)
6x295x1

Reverse hyper:
2x170x10

Felt really good about the pr today on front squats. The trap bar felt awful today for some reason so we cut it short. Speed deads were to focus on correcting form still. Wade is still assessing me at this point from a strength and form standpoint and fixing things We will start a program specifically for me at the end of this month. So I'm excited for the real work to begin. Got some real good coaching today and explanations as to why we do things the way that we do from Wade. Very insightful!

[Black_Spit]

Hell yeah man. That 300 lb front squat is solid!

[WhiteKimbo]

Hell yeah man. That 300 lb front squat is solid!

Thanks bro!! Trying to move over to the big boys monolift with you and wade lololol.

[bigwade800]

It was that kind of day. I'm tight as a drum still and I'm not usually this way but, I am old so, that might be an issue as well. I knew when you did 285 and I asked for a 2nd and it went well that we needed to up the ante...it should be an interesting feeling and I'm betting the wheels are turning now that you've pr'd a weight for a double that you've never hit for one. Many times it's the "I wonder" type moments that give you fuel for the next sessions to come.

[WhiteKimbo]

^^^^ I agree with the aforementioned Coach. That's why I want to get over there with you full time. I want to tap into as much potential for this sport as possible. Can't do it without your coaching. Ain't tryin to be a kiss a$$ but the truth is the truth.

[bigwade800]

I wish we had more there training. It makes for a much better atmosphere. The start time is tough but, it allows me to do it before work and my evenings are tied up with clients. If we had every one there and 3-4 more on a consistent basis, it would be bad ass.

[WhiteKimbo]

I wish we had more there training. It makes for a much better atmosphere. The start time is tough but, it allows me to do it before work and my evenings are tied up with clients. If we had every one there and 3-4 more on a consistent basis, it would be bad ass.

You can lead a horse to water...... You know the rest.

[WhiteKimbo]

Bench day

Warm up: full body light stretching, foam roll entire body, elbow exercises, shoulder complex, Band dislocation, average band pushdowns.

Bench warmup:
1x45x20
1x95x10
2x135x5
1x185x1

Bench Work sets:
1x215x5
1x240x3
1x270x5
1x285x1
1x295x1
1x305x1
Played with using a wider grip on all of these sets today. Ring finger and middle finger on ring of bar. Moved the weight methodically with no bouncing.

Dead bench:
3x275x1

Incline bench:
1x165x5
1x190x5
1x215x5

One arm rows:
1x80x10
1x90x10
1x100x10

Alt. curls:
2x40x10

Diamond pushups: subbed these in cos I'm tired of band pushdowns.
2x10

Neck harness:
1x35x50/25 (front and back)

Abs:
Plank: 2x1 minute/45 seconds in each side

Post workout: foam roll chest, lacrosse ball across front delts and chest, band distraction on elbows and tricep, chest stretches. Neural flossing for ulnar nerve in elbow.

Iced elbows for 12 minutes

Overall, I'm pleased with the progress I'm making. This is the most weight I've handled on bench and incline since December 2011. The elbow felt good. I'm trying to follow Wades advice and "trust" my elbow again. I'm def still a little apprehensive. But the plan so far has been effective. I'm getting stronger each cycle and staying healthy. Still a long way to go.

My boy Black Spit was in my thoughts today. He's having a rough go regarding his health right now and I certainly wish him a speedy recovery.

[Black_Spit]

Glad to see you're getting more confident with the elbow man. Keep up the good work.

I'm going to take this opportunity of being off of lifting for (who knows but probably a month or two at least I'd guess) to drop 50 pounds. You'll be stronger than me when I get back.

[WhiteKimbo]

Glad to see you're getting more confident with the elbow man. Keep up the good work.

I'm going to take this opportunity of being off of lifting for (who knows but probably a month or two at least I'd guess) to drop 50 pounds. You'll be stronger than me when I get back.

WHAAAAAAAAAATTTTTTTTT?!?!??!?!

You're gonna drop 50 and become an Abercrombie and Fitch model? Wtfffff?

[WhiteKimbo]

Took yesterday, 8-19-12,completely off. Having some issues with my right groin area, so I'm trying to be smart and give it some rest.

8-20-12

AM FASTED CARDIO:
Rucked with a 25#weight best for 35 minutes. Didn't mean to go this long but went out a little too far I reckon. Foam rolled and stretched after.

Body weight:197.0

[Black_Spit]

Rucked?

[WhiteKimbo]

Rucked?

Fast walk with weight. Usually done with a ruck sack or back pack, but I use a weight vest instead.

[WhiteKimbo]

8-21-12

Squat day

Warmup: light stretching over full body, monster stick on quads hammies and hips. Foam roll, band distraction in right groin and hip.

Reverse hyper:
2x100x10

Squat:
2x55x5
3x145x5
1x185x3
1x225x3
1x275x2
1x315x2
1x350x2
1x375x2
3x380x2

Wide stance sumo squats:
2x105x10

Reverse hyper:
2x170x10

Seated ham curl:
2x55x10

Abs: spread eagle sit ups 3x10x10

Felt pretty good today. Wades working on my descent in the squat. Starting to get the hang of it I think. Overall another awesome session filled with progress.

[WhiteKimbo]

8/24/12

Deathlifts

Warmup: stretching over entire body, foam roll,monster stick on quads hammies and groins.

Reverse hyper:
2x100x10

Front Squats:
1x55x5
1x105x5
1x145x5
1x195x3
1x235x2
1x285x2

Trap bat deads:
1x255x1
1x345x1
1x435x1
1x490x1. PR
1x500x1 15#PR

Deads:
8x335x1

KB stuff leg deads:
3x88x10

Glute ham raise:
3x6xbdywght

Reverse hyper:
2x170x10

Finished off with some foam rolling.

This was a big day for me. First time I didn't have to use straps in 6 months and was able to pull a PR with the trap bar. Everybody had a great day. Good to see black spit up and moving as well.

[Black_Spit]

You must have had a loooong day man if you're just putting this in now.

Nice work on the PR man!

But those front squats... Were those atg bro?

[WhiteKimbo]

You must have had a loooong day man if you're just putting this in now.

Nice work on the PR man!

But those front squats... Were those atg bro?

Lmaoooo I'm trying for ata rawwwwww!

Thanks for the kudos man. Was nice to have you in there. I know it was killing you to not lift but the extra motivation was awesome.

Yes, it was a horribly long day at work. Probably worse than what you heard me complain about yesterday. Almost another 12 hour day. So much bs. All I wanna do is train, be with my family and watch reruns of family guy. Lol

[WhiteKimbo]

8-25-12

Bench deload:

Warmup: elbow and forearm exercises warmup, full body stretching and mobility work (same warmup I've done for the past 10 years from bjj), foam roll entire body, shoulder complex (stole
This from Joey smith). Average Band pushdowns

Bench: all sets done with feet up and crossed
1x45x20
1x115x5
1x135x5
1x145x5
1x170x5

Sling Shot pushups:
3x20
I didn't need the ss for pushups, just wanted to do something different to get the blood going. I got a great pump from these.

One arm rows:
2x50x10

Hammer curls:
2x40x10

Close grip with football bar:
2x85x15

Neck harness:
1x35x50/25

Abs:
Planks for time

Finished with some band distraction for my elbows, wrists, and triceps. I suspect Wade will hand me my program soon, and it won't include a deload. Lol

Happy birthday to my coach WADE JOHNSON!!

[WhiteKimbo]

8/28/12

Squat day

Warmup: bjj warmup and stretching, foam roll entire body, monster stick on groins.

Reverse hyper:
2x100x10

Squat:
2x55x5
2x145x5
1x195x3
1x245x2
1x285x2
1x325x2
1x350x2
1x375x2
1x390x2
1x400x2
1x405x2

Seated hamstring curl:
3x55x10

Reverse hyper:
2x170x10

Abs:
Spread eagle situps:3x10x10

Finished up with stretching and foam rolling.

Wade went to work on widening my stance to generate more power in my hips and it was a huge payoff. I felt great despite coming in overworked and stressed from too much work. I was pressed for time and forgot to hit my wide stance sumo squats. Overall training is going great and body weight is holding steady at 198.0 for now.