|
-
12-28-2012, 05:44 PM #61
-
12-29-2012, 08:36 AM #62
-
12-29-2012, 08:38 AM #63
-
12-29-2012, 08:48 AM #64
Saturday-12/29/12- Shoulders and Bi's BRO!!!!!
Rolled upper everything
Lax Balled something sticky in my lats (cried)
Scap Traction PNF/Tri Opener PNF
Bradfords- 45x10, 95x10,
115x4x10/30s rest
95x10
Scare Crows/KB 1 arm Lateral Raises-
BWx5x12/35lbsx5x10
Rev Grip- Medium- BB Curls- 45x10, 95x10, 115x6, 135x6
Minotaur Curls/Close Grip BB Curls
50lbsx2x25/45lbsx2x25
Rowed for 8 minutes @ 5: 1852m
Contrast shower and stretching later. I am sick as hell. Went to the docs after work yesterday and found out I have strep. I don't ever get this and its awful. But, it does explain why I have been draggin ass so much lately. I did a gas chamber shot in a hotel bar in Munic, Germany last year (google it). That made my throat burn less than it does right now.
Made a new blog. I'm going to post my training plan with detailed description later on. Solum Per Exitum mother f*cker."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
-
12-30-2012, 04:35 PM #65
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1014
Link to blog. Will surely be a part of my reading list now.
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.
-
01-02-2013, 03:17 AM #66
-
01-02-2013, 03:55 PM #67
Wednesday-1/2/12- Bench Reppies
Lax balled upper back and pecs
Smashed tris
Bunch of face pulls and ext. rotations
rowed an easy 500
Floor Press- up to 355x6
DB Bench-110x25, 10, 8= 43/3min rest
1 Arm DB Row-110x60
Tri Rope Ext/Face Pulls- 50lbs
4x12/4x20
Pallof-30lbsx3x15 count
Rowed 2K in 8:26 @lvl 8.
Eating till I die then I'm going to die.
And check out my new post:
http://hedstrong.wordpress.com/2013/...anging-advice/"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-02-2013, 11:44 PM #68
-
-
01-05-2013, 11:02 AM #69
-
01-05-2013, 11:03 AM #70
Saturday-1/5/12- Squats Reps
Still sick as ****. Almost decided not to train today but I completely skipped thursday and yesterday.
Rolled Stuff
Hip Ext. Rotation Stretch
Hip Opener Progression<~~~ something I have been messing around with for a while. I think I got it down pretty good. I am going to video it soon and make a blog post about it. Squatting felt smooth as butter today for the first time in a while and I think it was because of this progression.
Pause Squats- 45x6
135x6
225x6
315x6
405x6
500x6<~~~ PR. Even though I am sick and my back is still all jacked up, I still did this. There is something seriously wrong with me.
Bradford Presses- 45x6
95x6
115x6
135x6
155x6
175x6<~~~ could have done more but I was trying to keep the form as strict as possible. Anymore weight and I would have started cheating.
Fallouts-3x10<~~~ 10 count pause on the last rep of every set. At 288lbs, these felt like I was being ripped in half.
Did some shoulder int. rotation mibility stuff and did some more hip opener stuff for about 10 minutes."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-08-2013, 07:10 AM #71
Monday-1/7/12- Speedy Tuggin'
Rolled everything
Hip Opener Progression
Speed Tugs- Hook Grip
405x5x2
455x1
495x1
545x1
605x1<~~~ smoked it
SLDLs- 405x5x10
Hamstring Curls/Roman Chair Sit-ups
Strong bandx3x40/50lbsx3x10
Stretched for 10 minutes
Hip Progression stuff:
http://hedstrong.wordpress.com/2013/...lexor-complex/"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-08-2013, 09:50 AM #72
-
-
01-09-2013, 03:42 AM #73
Not yet. Already met with one ortho, got an mri, need to do a follow up. I got a script for physical therapy and all of my discs/nerves looked totally fine from an mri I had in may of 2011. I really think I have some kind of QL sprain over my left hip and that is jacking everything else up. Find out for sure whats going on this week hopefully. Thanks for asking.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-09-2013, 03:44 AM #74
-
01-09-2013, 05:06 PM #75
Wednesday-PM- 1/9/12- Max Bench
Tons of band traction stuff
Close Grip Bench- 45x10, 95x5, 135x5, 185x3, 225x5x3
275x3
315x3
365x3
385x3
405x2<~~~ Didn't fail just looked like ****
Rev. Average bands, no wrist wraps
405x3
425x3
445x3
Immediately to
Comp grip bench- 225x25
Very Close Grp-135x25, 45x50
Done. Beat to hell. Need to eat."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-10-2013, 04:37 AM #76
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1014
Looking awesome man. Thick, solid, whatever else the misc says..
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.
-
-
01-11-2013, 04:25 AM #77
-
01-11-2013, 04:27 AM #78
Thursday-1/10/13- Completely off. Did nothing. It was awesome.
Friday-1/11/13- AM-
Did about 200 tricep rope extensions and 200 face pulls
Hit a speed bag and a spring bag for about 30mins. Just wanted to do something different. That spring bag wrecked my $hit a couple times."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-12-2013, 03:16 PM #79
Saturday-1/12/13- Max Sqwatzzzzz
Rolled everything
lax ball tack and stretch high and low hammies
Hip Opener stuff
SSB free squats- 75x5, 165x5
255x6x2
345x3
435x3
485x3
505x3
Fallouts/Side Planks
3x20/Short Leveragex15 count, long leveragex15 count x 3 on each side
100 swings with a 50lb KB in 3:19."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-19-2013, 03:25 PM #80
I'm not dead but I'm getting there. Found out the only discs I have that aren't bulging are compound herniated into my spinal chord. In other word, I am pretty effed for right now. But, It's ok, I bought a reverse hyperextension, shot Louie and email, and already have a rehab plan set up. The funny thing about this is everyone on my dads side of the family and my sister all have disc problems. Non of them lift (besides my sister who CrossFits) so, odds are, I would be deadling with this bull**** anyway. Ah well. Took the week off. Got back to it today:
Saturday- 1/19/13- Shoulder&Acc.
Rolled all
Laxed all
Tractions
BB Complexes
Clean+6 military presses- 45, 135, 155, 175, 195x4 strict, 2 push press.
BTB Monster Mini Lateral Raisesx5x10, no rest
M.Mini Band Pull Apartsx50
Bent Over Rear Delt Raises- 50lb KB- 2x10
Bent Over Rev. Fly-25lb KBs x25 reps w/slow fought eccentrics
BB Curls- Supinated Power Grip- 45x6, 65x6, 95x6, 115x6, 135x6
Pronated Very Close Grip- 85lbsx5x10/10s rest
Prowler- Fighter Challenge- 180lbs- 4mins on/1min off x 3 rounds. Jesus this sucked.
I can't wait for my hyper."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
-
01-19-2013, 04:07 PM #81
-
01-22-2013, 09:27 AM #82
-
01-22-2013, 09:28 AM #83
Tuesday-1/22/13- Rep Deads
Been sicker than **** the last 48 hours. Seriosuly, I barely kept any food down at all and have lost about 25lbs. Still feel like hell but had to do something today. A great kicker to how I am feeling is that it is 9 degrees outside with the windchill. Even with this sheer misery of conditions, I still managed to get some work done:
Rolled all
Laxed QLs
Ext. Rot Stretch
Leg Swings x a billion
RDL's- 45x3x10, 135x6, 225x6, 315x6, had to add straps because my fingers were completely numb
405x6
495x6
605x6<~~~~ stopped here. No where near a max but my back feels good and the last time I tried these 405 for 1 almost made me die.
Wide Grip Dimel Deads w/shrug- 225x2x20
Wide Grip Dimel Deads/Shrugs- 225x2x20/225x2x20
Suitcase Deads-225x5x5
Done. Feel a little less like I'm going to die today. Can hopefully move some heavy stuff on bench tomorrow."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
01-22-2013, 09:44 AM #84
You got any vids of your warmups/foam rolling/ball rolling/etc? I don't even think I'm subscribed to your YT channel.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
-
-
01-22-2013, 08:38 PM #85
-
01-23-2013, 04:02 PM #86
-
01-23-2013, 04:04 PM #87
-
01-24-2013, 11:12 AM #88
Thursday- 1/24/13- DE Sqwartzes
Rolled
Laxed
Swinged
Stretched
Swinged again
Couched streteched
14 inch cambered bar- 315x6x2, 405x2x2
Wide, SL, Very Low GMs- 14inch camb.- 135x2x12, 225x2x10, 315x6
Was all fired up to squat 225 for 50 with the 14in bar... stopped at 20. My back was fried.
More tomorrow."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
-
-
01-24-2013, 11:43 AM #89
-
01-28-2013, 09:35 AM #90
Bookmarks