Well, the combination of heavy rack pulls/heavy backwards sled dragging over the last 2 days made me wake up with new muscles in my back. I seriously think I got 10 inches thicker in my sleep last night. If this is rhabdo, my training is going to shift gears to focusing on only getting rhabdo all the time because this is awesome. Any way:
Tuesday-12/4/12- ME Upper- ACC. Wave 1
Tri Smash
Tri Opener
Int. Rot. Traction
Hum. Set
Other Stuff I forgot about
Bench- Very Close Grip- Fat Bar- Shoulder feels like I am pressing through mint jelly off my chest. A little pain going on in there I don't think it is anything serious but I may lay off heavy benching for until after my planned delaod in 2 weeks just to not **** it up.
75x10
165x5
215x3
255x3
305x3
345x3
365x3
395x2<~~~~ didn't fail but a thrid one would have been real ugly.
Totally, bro. It makes everyone better at everything regardless of what you are doing? Powerlifting? Rock Climbing? Glory Hole drilling for time? Crossfit answers all questions.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Can I handle you at the Arnolds? And I'm not talking about gear...
Absolutely. You can help me test my new tandum deadlift suit. All these 2 man deadlifts are done so inefficiently. My suit straps 2 dudes together face to face. This is how you get the best leverages. One sumo, one conventional... we can work that out later. And there is no room for clothes.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Kneeling Jump to broad jump- Longest one was just over 7 feet.
Front Box Squats- 255+200 in bands x12x2 in 7:10... full minute faster than last week.
Sumo Pulls- 440x10x1 <~~~~ didn't keep track of time, reps started slowing too much around set 7
RDL-405x6<~~~ felt terrible.
Dimel Deadsx225x4x25
BS Fallouts/seated KB GMs-
4x12/50lbsx4x12
PM- Prowler- 90lbsx40 yards x 10 reps in 8:30
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Wednesday-12/12/12<~~~~ whoa. Weird.... Extra Stuff
Today is 100% recovery. No conditioning of any kind. My hands are fried which means something is out of whack somewhere.
1 Minute on each- Each loaded with 50lbs:
Hamstring Curl Machine
Back Ext. Machine x 2
Weighted Crunch Machine
Tri Extension Machine... yes, the fitness center has a machine just for tricep extensions. It probably costs about 2 grand from the looks of it and you can only do one little 150 degree range of motion exercise on it.
Seated Horizontal Chest Press Machine
Rear Delt Machine
Treadmill @ 12 incline @ 2.7 mph. Kept HR right around 110-130 for 10 minutes.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Back Extension Machine-
Did the whole stack of plates for 50 reps and didn't feel anything. If I use this thing again, I do some kind of interval training. Like 6 hours on/10 seconds off for 100 f*cking sets.
Rower-Calorie Tabata
Only got 70. My upper back and arms are completely smoked from this morning and yesterday.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Swole front squats, and don't you have to get invited to lift at the Arnold? That'd be awesome. I'm hoping to go in a few years.
By the way, countdown starts today. The programming is starting in 1-2 weeks... I'm like a little school girl right. I'm giggling non-stop.
Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
Long day today, didn't eat, didn't drink any water, just generally feel like $hit because I think I'm getting sick, and both of my QL's feel about as lit up as a christmas tree. FINALLY seeing an ortho about this tomorrow. Hopefully, I can get this stuff straightened out and still get in some decent training for the arnold.
Warmed up-
VCG 2 board Bench- 135x10x3, 225x3x3
275x3
315x3
365x3
385x3<~~~ just stopped. No where near a max.
Feet Elevated Push ups-
50, 31, 41= 122 total. 3min rest (more like 2 to 2:30 because I didn't feel like waiting).
Rower- 500 in 1:30. Went as hard as I could on this and was still 4s over my best time. Something is definitely off.
I am seriously going to eat 10,000 calories for dinner.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Tried to front squat, loaded 225 on the bar, back spasmed so hard that I fell on the floor. Called it a day.
Saturday- 12/22/12-
Benched 405 and it felt like $hit.
JM presses- 135x5x15
4inch Cambered bar row- 135x10, 225x6, 275x6, 315x6, 365x6<~~~ Pretty sure this gave me cancer.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
HT, can you post the YouTube vid again of Lou correcting your form on those weird triceps close grip/extension things please.
I tried them today and they felt awesome but I wanna make sure I'm doing them right.
Sorry your Arnold prep has been kinda up and down. Hang in there...
Yea, training has been a mess. Whatever is going on in my back is now so far beyound f*cked up, I'm not sure if I should even attempt the Arnold this year.
Here's the vid:
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Have you been getting Chiro or ART or anything? Do you know what the actual problem is?
Thanks for the vid. I messed up the throat part and my elbows weren't high enough.
I've been seeing a chiro and it has gotten much, much worse. I have an appointment with an ortho in the beginning of january. Hopefully, he can just give me some scripts for PT and that will take care of it.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Gave myself the CUBE method book for christmas. Read the whole thing in one sitting and it pissed me off more than I could possibly describe because it was exactly how I had my training set up when I first started training for meets. Since my back is totally trashed and it looks like I'm going to have some time off for a while, I am going to mess around with this for a little while. Especially for a raw lifter, this is a great weekly training plan that is still easily adaptable to a bulgarian/conjugate style periodization plan.
Monday-12/24/12
Rolled everything
Did a bunch of empty bar complex's
Snatch Grip DLs- Hands touching the collars
135x10
225x6x2/concnetric only kneeling jumpsx6x2
315x6
405x6
500x6
610x1<~~~~ everything kinda falied all at once here. Head wasn't in it, my grip sucked, and everything felt weak. The most I've done on these (with a different hand position) is 605x6. So, this was still a weight PR.
SLDL-315x5x10
Blast Strap Fall Outs-5x12
Pallofs- Green Band-4x15 count
Stretched.
Merry Christmas!
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Woke up with a fever, sore throat, and what I'm pretty sure is a bad case of AIDS. Got to work early, stretched my hips for about 10 minutes, and still rowed a grand in 3:32. Now I have more AIDS.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
Woke up with a fever, sore throat, and what I'm pretty sure is a bad case of AIDS. Got to work early, stretched my hips for about 10 minutes, and still rowed a grand in 3:32. Now I have more AIDS.
should your new nickname be Magic? or is that too soon
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