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Thread: Black_Spit's training Journal
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04-20-2020, 11:55 AM #3991
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04-20-2020, 02:03 PM #3992
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04-21-2020, 08:25 PM #3993
Dynamic Effort Bench Press
Warmup -
Wide Grip Pulldown 3x10
Pulldown Abs 3x10
Back Raise 3x10
Face Pull 3x10
Football Bar Bench (Vary grips)
5x5 @ 160 lb. bar weight + 80 lb. band tension
Wide Grip Incline Bench 6x6 @ 160 lb. (very short rests - 15-20 sec)
Incline Lying Extensions 6x6 @ 90. lb. (also very short 15-20 sec rest)
Cable Pressdowns 50 reps
Cable Triceps Overhead Extensions 50 reps
Cable Hammer Curl Contest with my son 70 reps (I won )
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04-22-2020, 06:15 PM #3994
Myron everything in this thread Drew.
Was hoping for some feedback here if you can please.
1. Right shoulder. Bicep tendon is inflamed. Mostly because of tight lat/pec major(minor). I really don't think it's a tater cuff issue because I have full mobility and when I stretch myself out the pain subsides. I usually grab onto a shelf and pull
back and down to stretch my lats and then use a door frame to stretch the pecs.
2. How much better or different is the football bar or swiss bar really? Would it transfer over to a big straight bar bench?
Best to date is feet up and crossed with 6x4 of 185lbs on straight bar bench with my OB86B.
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04-22-2020, 08:11 PM #3995
Hey IronKrazy - I'll give you a few opinions on that.
1. I feel you on the shoulder problems. I used to have them so bad I remember not being able to take off my hoodie one time, literally. My shoulders were in constant pain. This was like 7-8 years ago. I did two major things that helped tremendously.
a. I stopped doing heavy strict overhead presses. I still do them sometimes (seated, not standing), but mostly volume type stuff. Never really above 90% ish. This helped a lot. I know a lot of people swear by them, and I had good form. But they weren't right for me.
b. I started doing a lot of pull aparts, face pulls, dislocates, etc. as a warmup for every workout, and even on off days. I do some rear delt/scapula type stuff every single day.
As far as the football bar, there are two camps. one is the specificity camp who says you need to practice how you play. The other camp says lift heavy stuff as safely as possible and get stronger. I'm in the latter group. Use the football bar IMO. Even though my shoulders are way better than they used to be from all of the rear delt work, they still feel tender after straight bar pressing. But they feel like a million dollars the morning after using the football bar.
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04-22-2020, 08:17 PM #3996
Dynamic Effort Box Squat/Hybrid Sumo Pull
Warmup -
Pulldowns 3x10
Pulldown Abs 3x10
Back Raise 3x10
Yukon Bar Box Squat -
50x2
50x2
50x2
50x2 + 80 lb. band tension
95x2 + 80 lb. band tension
135x2 + 80 lb. band tension
185x2 + 80 lb. band tension
230 + 80 lb. band tension (10 sets of 2)
Sumo/Hybrid Pulls -
155x1
245x1
335x1
335 + 210 lb. band tension (8 sets of 1)
Hamstring/Low Back Stretching/Band Traction
5 minutes
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04-24-2020, 03:05 PM #3997
Thursday Extra Workout
Wide Grip Pulldowns 3x10
Pulldown Abs 3x10
Back Raise 3x10 (with blue Rogue band)
GHR Negatives 3x5
Probably taking tonight off. This may be the first time I haven't at least had an extra workout since the quarantine started.
My back and hips were just a little overly sore on Dynamic Effort day Wednesday, so I'm going to give myself today to recover. Maybe I'll go out and do some band stretching for my hips and low back.
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04-24-2020, 06:41 PM #3998
Sorry for coming back late here. But thank you Drew. I generally, like 9/10 start with my red band before bench as you described in part b. Although I don't stretch my lats, pecs or anything else after each session until it's too late unfortunately. TBH I've been mulling over what happened and I think I know now. Here is a video I found and I really believe this is what happened. Especially because I go so deep on bench for that "chest work". Which is BS and I need to stop. I also do it because I want to feel like I earned that session and/or milestone with a certain weight and it feels like I cheat if I don't touch my chest.
So what happened? Internal rotation from going too low or very low. Especially when I did that 6x4 of 185lbs and my feet up. Wasn't retracted properly I'm sure and then going too deep. Also a lot of my upper body just got overworked and I locked up like a deadbody in rigor. I dug into my triceps, upper lats/traps, pecs etc and I feel about 90-95% today. So I'm going to lay off, rehab and com back smarter. I hope.
And yes, when stuff comes back in stock from all the idiots buying chit up, I most likely will treat myself to some type of neutral grip bar. Thanks bro.
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04-25-2020, 07:54 PM #3999
Good luck with it IronKrazy. I'm sure if you keep after it, yours will get better like mine did.
Max Effort Bench Press
Warmup -
Front/Side Raise 3x12 (orange band)
Tri Extension/Hammer Curl 3x15 (red band)
Face Pull 3x15 (red band)
Football Bar Bench Press
45x15
95x5
135x3
185x2
225x1
265x1
285x1 93%
295x1 PR - 96.7%
305x1 PR 100%
Wide Grip Bench 6x6 @ 155 lb. (15-20 seconds rest)
Triceps Extension 100 reps
Triceps Pressdowns 100 reps
Pulldowns 50 reps
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04-27-2020, 02:03 PM #4000
Max Effort Deadlift
Warmup (orange micro mini band) -
Front/Side Raise 3x12
Hammer Curl 3x15
Face Pulls 3x15
Stretching 5 min (my hips/low back were very tight which is why I ended up choosing deficit conventional deadlifts tonight)
Deadlift -
155x2
265x2
355x1
405x1
445x1 - 90% (added 2" 35 lb plate under my Chuck Taylor's)
460x1 - 93% (needed the 35's, so I took my shoes off and used a 3" 55 lb plate)
475x1 - 96% (3" plate)
495x1 - 100% (3" plate - maybe I could have gotten 505, maybe not, but 495 was hard enough that I left 500+ for next time)
Back Raise (added blue Rogue band around neck) -
x15
x15
x15
Pulldown Abs (black Rogue band) -
x15
x15
x15
Low back/hamstring stretching/traction
5-10 min.
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04-28-2020, 01:34 PM #4001
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04-29-2020, 03:33 PM #4002
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04-29-2020, 07:54 PM #4003
DE Box Squat/Pull
Warmup -
Hip/Groin/Hip/Low Back Band Traction/Stretching 5 min
Yukon Bar Box Squat -
45x2
45x2 add 80 lb band tension (Rogue red bands)
135x2 + 80
165x2
250x2 +80
250x2 +80 (60% bar weight + 19% band tension)
250x2 +80
250x2 +80
250x2 +80
250x2 +80
250x2 +80
250x2 +80 - 8x2
Hybrid/Sumo Pulls -
155x1 + 210 bands
265x1 + 210
355x1 + 210
275x1 +210
275x1 +210 (60% bar weight + 46% band tension
275x1 +210
275x1 +210
275x1 +210
275x1 +210 - 6x1
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05-07-2020, 06:19 AM #4004
Monday Cycle 1 Week 1 Press
Overhead Strict Press
45x5
95x5
135x2
155x1
165x1
140x11
110x8 (3 sets)
Tuesday Cycle 1 Week 1 Deadlift
Deadlift
155x2
205x2
275x2
315x1
365x1
425x7
330x15 singles (sumo technique-work, trying to learn the best way to do it for my leverages)
Last edited by DrewDarden; 05-08-2020 at 08:38 AM.
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05-08-2020, 08:36 AM #4005
Cycle 1 Week 1 Bench Press
Warmup
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 1x15.
Bench Press
45x5
95x5
135x3
185x2
225x1
255x6 (felt pec strain so I racked it - this has always been the reason my bench has sucked. Always.)
FB Bar Extensions (short rest 15-30 sec)
115x6x6
Cable Pressdowns
35x35
45x25
45x25
45x15
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05-08-2020, 08:57 PM #4006
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05-10-2020, 06:24 PM #4007
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05-11-2020, 08:01 PM #4008
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05-12-2020, 01:14 PM #4009
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
everything seems to be coming along. Really cool to see the kids training as well
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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05-12-2020, 01:33 PM #4010
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05-12-2020, 02:12 PM #4011
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
It's coming around. This is the worst my back has been since early in my career. It was really odd how it happened and it lingered for about 5 weeks. I have also lost weight, not that you can tell but, significant since worlds. So, I'm not feeling very strong and I'm pretty distracted with getting this building done before I get furloughed so, there has been no down time in the last few months.
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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05-12-2020, 08:10 PM #4012
Really bummed about my top deadlift set. After that first rep with 450, I was 100% sure I’d be able to get 6-8 reps. Then during that 3rd rep I felt something unfamiliar and painful in my right hamstring. I was too afraid to keep going.
Sucks getting old.
Warmup -
Hamstring/Low Back/IT Band stretching 5-10 minutes
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Pendlay Rows -
Jeremy
135x3
185x3
245x3
Deadlift -
315x2
395x1
450x3 (hamstring pain - forced to stop at 3)
Back Raise (blue Rogue band around neck) -
x15
x15
x15
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05-14-2020, 12:09 PM #4013
Wednesday Extra Workout
Hamstring/Low Back/IT Band stretching 10-15 min
Back Raise 3x15 @ Blue Rogue Band
Pulldown Abs 3x15 @ Black Rogue Band
I don’t recall ever having a hamstring issue in 25 years of lifting weights. I’m hoping it’s just a minor thing and I’ll be able to get back to normal next week. But right now I have a left pec and a right hamstring giving me problems. It sucks to because I’m making so much progress. I guess I was destined to have a setback when things are moving this fast.
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05-16-2020, 11:04 AM #4014
Thursday Bench/Friday Squat
Rather than do further damage to my hamstring, I took it really easy last night, and just squatted everything that my son did.
I’m hoping by next week things will be back to normal and I can get back on track. The pack is another issue. That might be a few weeks.
Thursday
Bench Press
45x15
95x10
135x5
185x5
205x3
245x1
270x4
I probably could have gotten 8 or more, but my left pec popped and started swelling. I’ve been through this a dozen times before. Now I’m just going to go light for a couple of weeks and let it heal up.
Cable Pressdowns
45x15
65x15
65x15
Cable Overhead Extensions
65x15
65x15
64x15
Friday
Squat
45x5
95x5
135x5
165x3
200x3
220x3
Pause Squat
170x2
170x2
170x2
SSB Good AM
61x20
I didn’t feel any pain in the hamstring, but I just wanted to learn my lesson from Thursday and not make things worse.Last edited by DrewDarden; 05-16-2020 at 06:43 PM.
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05-16-2020, 06:53 PM #4015
Saturday Night Extra Workout (End Wave 1 Week 2)
Band Traction/Stretching (low back/hamstring/IT Band) 10-15 min.
Cable Pressdowns 3x25/15/15
Cable Face Pulls 3x15
Blue Rogue Band Hammer Curls 3x15
Cable Overhead Triceps Extensions 3x20
Red Rogue Band Chest Flye(ish) 3x20
Pretty good chance I'll be relegated to just assistance work this week for upper body due to this pec issue, and who knows, maybe lower body exercises as well depending on how this hamstring reacts.
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05-17-2020, 07:10 PM #4016
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05-18-2020, 08:16 PM #4017
Wave 1 Week 3 Overhead Pressing
Going very light and keeping reps in check to prevent further damage to this strained pec.
Warmup
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Press
45x10
80x5
110x5
125x3
155x6
80x10
80x10
80x10
80x10
80x10
Wide Grip Pulldown
77.5 x10
77.5 x10
77.5 x10
77.5 x10
77.5 x10
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05-19-2020, 07:35 PM #4018
Wave 1 Week 3 Deadlift (Tuesday)
Warmup
Band traction (hamstring/low back IT band)
Hammer Curl 3x15
Pull Apart 3x15
Pendlay Rows
155x3
205x3
265x3
Deadlift
315x1
Still something wrong with my right hamstring, so I just went back to more rows. Deload next week, so hopefully in these next two weeks, my left pec and right hamstring will be back to normal and I can get back to business.
More Pendlay Rows
265x3
265x3
Seated Rows (high seat - so sort of a hybrid of row and upright row)
5x10 @ 112.5 lb.
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05-22-2020, 04:16 AM #4019
Wave 1 Week 3 Bench Press (Thursday)
Warmup
Red Band Side Raise 3x12
Red Band Hammer Curl 3x15
Cable Face Pull 3x15
30 lb. DB Bench 1x25
Bench Press (something still wrong with left pec)
45x15
70x5
95x8
Barbell Skullcrushers
95x25
100x25
110x30
Seated Rows
125x15
125x15
125x15
Cable Triceps Pressdowns
75x12
75x12
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05-22-2020, 07:46 PM #4020
Wave 1 Week 3 Squat
I had to be very careful with the hamstring today, and you can see how tentative I was squatting today in the video. But I made it through. Honestly I wasn't sure if I'd be able to squat anything at all, but I just tried and kept moving up.
Warmup
Stretching/Band Traction (low back/hamstrings/IT Band)
Squat
45x5
95x3
155x3
205x2
255x1
295x1
345x1
385x2
Pause Squat
3x2 @ 265
Back Raise
35x10
35x10
35x10
Abs
100 reps with black Rogue band
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