Altitude. nwskier's 2011 lifting journal

[AirForceV]

Thanks man!

I want to try for 315x4 by end of the year. pretty sure I can hit 315x3, but that 4th will be a grinder

Our DB go up to 100, so I don't focus on them too much- unless it's for volume or supersetting




to each is his own, I guess? I tore my labrum on incline DB so hence the cautious approach with any DB pressing. I just feel more comfy w/ bb



haven't tried a 1rm max in a long time. But i'll try b4 end of the year! Best guess i'm around 330 right now. I'd love to hit 355 before next summer.

Haha, since I have started DB pressing I feel 10x safer. Not sure why. I've dropped DBS on myself much more than I have Barbell.

[RyouBakua]

*reads torn labrum from incline shoulder while he sits there with heat patches on his shoulder*

[AirForceV]

*reads torn labrum from incline shoulder while he sits there with heat patches on his shoulder*

*reads while massaging front delt/pec*

[nwskier]

Haha, since I have started DB pressing I feel 10x safer. Not sure why. I've dropped DBS on myself much more than I have Barbell.

totally opposite for me. DBs still scare the crap outta me. I always stop shy of failure when using DBs and am hesitant to ever go heavy on those. I also feel my shoulder get a little more cranky whenever I do try and push it with DBs

*reads torn labrum from incline shoulder while he sits there with heat patches on his shoulder*

labral tear sucked.

*reads while massaging front delt/pec*

NO MORE SHOULDER INJURIES!!


update

so had to skip town for work for a few days. really frustrating, can't make it to the gym. no freetime. good news is I get back at 1pm on Friday so guess where i'm going as soon as I get home...
















GYM

[phal]

Haha don't fret Tim, I bet you could use the extra rest.

Fking benching and rowing 10,000 lbs and stuff kind of wears you down you know?

[nwskier]

Haha don't fret Tim, I bet you could use the extra rest.

Fking benching and rowing 10,000 lbs and stuff kind of wears you down you know?

ha, yeah. I just hate taking a 4 day break (but I will get to lift tomorrow!!!). been making some huge headway on bench and don't want to lose that momentum

I do get to ski today- so that is good

[AWD_TURBO]

In for some staggering bench numbers tomorrow!

[nwskier]

In for some staggering bench numbers tomorrow!

not sure if i'll bench. was planning on some Back work. but if I can get in a monster session, it could become a chest/back day.

[RyouBakua]

skiing counts as exercising

[AWD_TURBO]

I like your style.

How much snow you have where you live? I live in Iowa and usually we have snow by now, but yesterday it was 50 and raining so maybe global warming is real? haha

[adamsz]

Haha don't fret Tim, I bet you could use the extra rest.

Fking benching and rowing 10,000 lbs and stuff kind of wears you down you know?

skiing counts as exercising

What these guys said. Dude I don't know how u can work out so much AND ski at the same time. When I snowboarded that sucked the life out of me for that day/next day usually. I guess I didn't have nearly as good a diet back then tho... You're a beast Tim

[nwskier]

skiing counts as exercising

Depends on how intense... today was pretty chill. once we get some more snow, then things will really change!

I like your style.

How much snow you have where you live? I live in Iowa and usually we have snow by now, but yesterday it was 50 and raining so maybe global warming is real? haha

ha, I skied Sundown when I was a kid growing up in IL. I live in WY now... we're only 75% of normal for snow so definitely need more! it's coming little by little

definitely global warming. many places out west are seeing wetter/warmer storms than usual. And other places that don't normally see rain in the winter occasionaly get some at higher elevations.

thanks. skiing and lifting are my 2 passions. don't know what i'd do without either, lol

What these guys said. Dude I don't know how u can work out so much AND ski at the same time. When I snowboarded that sucked the life out of me for that day/next day usually. I guess I didn't have nearly as good a diet back then tho... You're a beast Tim

heh, beast? far from it. but thanks, I try

[wonderdude2]

Wow, man. I just checked out your last session, and the 315x2 flat barbell bench set is absolutely incredible. I was extremely impressed with your benching when we worked out together, but it's shooting up a lot more! Nice work.

[canuck17]

Boom.
Chest is going beast mode like your back is in this bishh.
Awesome work Tim.

In4superfridaylift.

[NTT91]

Thank god you're taking a break! Some of us (ie. me) need to catch up to your pressing, lol. Great work in here man. Haven't popped in here in a bit due to finals, but read the last few workouts. Between rowing 365 and benching 3 pies you must be getting THICK!

[nwskier]

Wow, man. I just checked out your last session, and the 315x2 flat barbell bench set is absolutely incredible. I was extremely impressed with your benching when we worked out together, but it's shooting up a lot more! Nice work.

Hey thanks for stopping by and appreciate the comments. Funny, the 315 feels good, but i'm more satisfied with the ease of repping 275 (for 7+)

but, got. to. get. better. no settling!

Boom.
Chest is going beast mode like your back is in this bishh.
Awesome work Tim.

In4superfridaylift.

not sure if it was soooper but it was pretty good. thanks ryan!

Thank god you're taking a break! Some of us (ie. me) need to catch up to your pressing, lol. Great work in here man. Haven't popped in here in a bit due to finals, but read the last few workouts. Between rowing 365 and benching 3 pies you must be getting THICK!

yeah sort of bummed about a brief break in the pressing, but will be testing the waters with bench again in a few days. frustratingly delt pressing is out for the short term, and I've started to get back into some full shoulder physio sessions. Feels better after tonight so I'll be adjusting my gym schedule accordingly. Most likely it sounds like it's time for a painful fascia massage session soon. painful, but damn does it work.

your bench has been coming along great lately. really looking forward to seeing you clear that 255x5 goal by New Years. it's crunch time!

and thanks Nate, def feeling strong and thicker. i'll probably get some progress pics up here soon. Hope the Finals went well for ya!

[nwskier]

Friday, Dec 16: BACK

been out of town for work, this was a grinder. up at 430am today, energy was tough by the time I got home/to the gym

shoulder had been acting up more this week than normal (perhaps due to different bed, slept on it funny a few nights). Knew I needed a heavy, high volume back session to clear things up and do some thorough shoulder physio work. overall pleased with the improvement. Will be emphasizing more shoulder physio stuff this week to mix into the workouts and adapting as needed. Will be taking another week off delt pressing and probably schedule a myofascia (or Fascia?) massage to get deep into my supraspinatus and ac joint. that stuff works wonders

also started up with Super Cissus again. Can't say enough for this stuff. Will be dosing it 3x per day to help with the joint recovery.

BB Yates Rows
135xbillion rows warmup
225x12
275x12
315x8
315x8
345x5
365x3
315x8
275x8

BB Pendlay Rows
225x8
225x7
255x4
225x8
135x16
135x12

*short rest between sets on last 3 pendlays

CG UH Lat Pulldown
(slow reps, focused on extended time over tension)
200x8
220x8
220x8
220x5
160x8 super slow reps
160x8 " "

DB Prone Incline Shrugs
90x10
90x10

Foam Roll
Bosu Ball (upside down) shoulder rocks
Int/Ext Rotations
Band work
Ball Walk Outs (kind of like wheelbarrows on stability balls)
Lat Stretches
More Foam Rolling
YTWLs
Scapation
...and a few more exercises I don't remember the names for


Good session, not sure where I found the energy. Mix of heavy and light rows really felt good on the Shoulder


Busy day ahead, but got at least a 1/2 day of skiing planned for tomorrow Will probably hit the gym for some light arm work and more foam roll/physio type stuff in the afternoon.

[fittofattofit]

Nice session, especially at the end of a long stay away
You did your RC and foam rolling work at the end - I'm always a bit torn about whether I should do it at the beginning as a warm- up/ activation exercise or at the end of the heavy stuff! I still tend to do the RC stuff at the end as well

Big rows as always. Just starting back on the BB rows after concentrating on cables for the shoulders and 225 feels as heavy as f@ck, so great respect for easily repping 3+pps!

Do you fully deweight your pendlays?
Great work. Enjoy the skiing tomorrow
I can't wait to hit the snow in 3 weeks time - good falls in the alps so far!

[The Shoeless Wonder]

not only are you leading in rows, but now youre doing yates followed by pendlays(my routine). we are no longer friends

[adamsz]

I'm really feelin the contrasting Yates/Pendlay rows here. If I understand correctly - yates rows r like a bent over barbell row except your not nearly as bent over right? And Pendlays would be at the other end of the spectrum where your torso is parallel to the floor and you start with the weight on the ground?

I would love to see some vids of dis here heavy rowin

And those CG UH lat pulldowns r strong as phuck cuz. Got me blown way out of the water. No wonder ur back is so damn wide.

[RyouBakua]

365 yates + 255 pendlays!?!?!




our face after we read that

[AirForceV]

Nice row work. I'm guessing 315 is becoming pretty easy for you.


Like the tension on the lat pulldowns. Tension/stretching > heaving weight.

[nwskier]

Nice session, especially at the end of a long stay away
You did your RC and foam rolling work at the end - I'm always a bit torn about whether I should do it at the beginning as a warm- up/ activation exercise or at the end of the heavy stuff! I still tend to do the RC stuff at the end as well

Big rows as always. Just starting back on the BB rows after concentrating on cables for the shoulders and 225 feels as heavy as f@ck, so great respect for easily repping 3+pps!

Do you fully deweight your pendlays?
Great work. Enjoy the skiing tomorrow
I can't wait to hit the snow in 3 weeks time - good falls in the alps so far!

Pendalays I fully deweight for about 1 second between reps
I like to start w/ internal and external rotations. but throw in occasional stretching/excercises into the middle and end of the workout too. Foam rolling I usually do at the end unless I feel really stiff, then might do some early or in the middle. not sure if there is a right answer...

not only are you leading in rows, but now youre doing yates followed by pendlays(my routine). we are no longer friends

HA. i've been doing that combo a long time, but not recently. but now i'm on a mission to dominate

I'm really feelin the contrasting Yates/Pendlay rows here. If I understand correctly - yates rows r like a bent over barbell row except your not nearly as bent over right? And Pendlays would be at the other end of the spectrum where your torso is parallel to the floor and you start with the weight on the ground?

I would love to see some vids of dis here heavy rowin

And those CG UH lat pulldowns r strong as phuck cuz. Got me blown way out of the water. No wonder ur back is so damn wide.

correct, it's more like a 45deg bent over row. Pendlays are more like 90 deg rows w/ back mostly flat. I like to exaggerate the contraction on heavy pendlays, really like the explosiveness of them (but I do watch my back to make sure it stays relatively flat). I'll try and grab some new vids next week on the rowing.

as for pulldowns, that's lightweight cuz! i'm going to get back to doing some heavier chit with 260-300 soon. only blowing out of the water isn't acceptable. I need to get better

365 yates + 255 pendlays!?!?!
our face after we read that

my face

Nice row work. I'm guessing 315 is becoming pretty easy for you.


Like the tension on the lat pulldowns. Tension/stretching > heaving weight.

I don't think 315 becomes that easy. Can always vary the rep speed and pause on the rows. As we were talking earlier, still want to hit some heavy 315 sets with really strict form for double digits. I'm working on increasing my ROM with the 345-365 sets, was pretty good last night- def surprised myself. Also just good conditioning my body to feel that kind of weight. then it will just fall in line. thanks

Yeah, varying rep tension and length of each rep on pulldowns can really bring a burn. I can do heavy sets of 280-300 for 3-5 reps but I can make 160 also own me for 10 reps if I do it reaaaaalllly slow. funny how time under tension mixed with some power sets can deliver quite a beat down, ha.


Saturday
Went skiing today, but stupid photobucket won't let me upload any photos. so have to wait on that.
Also finally got a GoPro camera so there will be video edits in the next couple weeks. Stoked to have a new toy for the winter, now just need some phuckn snow!

[coloBB]

I was feeling great about my strength until I came into this thread....... Nice work as usual!

[nwskier]

I was feeling great about my strength until I came into this thread....... Nice work as usual!

Thanks, Evan!

[nwskier]

Felt like I haven't had a good arm day in a while and wanted to beat up the triceps...

Sunday: Arms

warmup: 1.5mile run (2.2km?) to gym
about 30 minutes of shoulder physio work/exercises/stretching

Decline Weighted Crunches ss w/ bw chinups
45x25, 10
45x20, 15
45x20, 15
45x15, 15
45x12, 15

CGBP ss w/ hammer grip bw chins
barx15
135x12
185x10; 12
225x8; 12
245x5; 12
255x4; 12
225x8; 12

first time in a while, definitely happy w/ the #s. this actually felt really good on my shoulder. Didn't want to push it so all sets were short of failure

BB Curls (strict)
95x5
115x5
115x5

meh, wasn't into these today

DB Incline Curls
35x10
40x10
40x10

same as above, just meh

Floor Skulls ss w/ EZ Curls
85x12; 85x12
95x10; 95x10
95x10; 95x10
105x8; 105x8
75x5 super slow reps
75x5 super slow reps

Reverse Pec Dec rear delt flyes
5 sets of light weight x 12
*really focused on the mmc, these are one of the exercises that was recommended for my shoulder a few years back

VBar Pushdowns
65x15
65x15
65x15
65x10 drop 50x10 drop 35x10 (all reps done slow and exaggerated)
repeat same drop set above 2 more times

Went lighter to really focus on the squeeze and longer time under tension. felt great

Finished up with another 15min of physio work
1.5mile cool down jog back home


random thoughts
shoulder is getting better; delt pressing is still off the table for another week. felt decent but i'm going to rest it.
energy was lacking today- not sure if it was the time, but it was not a time that i'm used to working out
did I mention i'm tired? ha

[nads786]

Nice CGBP I was going to ask you about how that exercise felt on your shoulder, I recently added it into my workout and I feel a little iffy on the shoulder, I guess with the closer grip your shoulder takes more stress.

[fittofattofit]

warmup: 1.5mile run (2.4km) to gym

Strong close grips, curls and chins (157 BW chins!!!) . Your arm was looking huge in the avi you had up yesterday - really thick!

Is it mainly the overhead pressing that's causing the shoulder pain? OK with the pull-ups and chins?

[adamsz]

I love the basic essence of the workout sick supersets with good ol fashion classic exercises. Good job on the million chinups u did - I took ur advice and switched to these tonight as well to decrease the stress on my shoulder

The heavy BB curls don't mess with your shoulders at all?

Good luck on your shoulder recovery, and BTW, u live in WY???

[2 D]

Interesting to see the tempo change for the lifting, always nice to change things up sometimes for different results. Running now? You trying to improve your hiking?