Tuesday, March 29, 2011

T-Log: MON Mar 28th

Everything is slowly getting better.  My shoulder feels much better but my mid back is still lagging and it prevents me from setting up my bench press properly.  So back to ring rows today...

Ring Jowet Pushups: x 27
w Bent over DB reverse lateral raises 40's x 27
x 8 sets

Monday, March 28, 2011

T-Log: FRI March 18th-SAT March 26th

STATUS: grrrrrrrrrrr...
 Shoulder: recently irritated left shoulder....
Hip: getting better but not perfect so still throwing squat technique off a little bit and forcing me to keep volume down.
Mid Back: New injury, never had before, low trap probably due to doing too many strict wide grip chins after ceasing benching due to shoulder.....keeping me from doing a lot of lifting......

Injuries suck, but working around them.....11 weeks out from competition....i have got to bet myself together soon.
Heres my training from roughly the last week.  Start from the bottom and scroll up.

SATURDAY, March 25th, 2011

Still not squatting and wanted to load my body with some weights.  i decided to deadlift again(thursday's deads didnt affect the back injury) even though my back is a little stiff.  I normally do not like deadlifting more than once in a week but I figure that tomorrow is my day off....so why not.

Conventional Deadlfit*** not strict back at start): 155x5, 245x5, 335x4, 425x2, 515x1, (add belt) 605lbs+30lbs chains x 1 x 10 sets
515 x 10 ( could have done another 5-8 reps but didn't want to push as I wasn't using strict technique and have enough injuries already)

FRIDAY, March 24th, 2011

Ring Jowet Pushups: 25 reps
w Head Supported Bent over Reverse DB lateral raises: 40lbs x 25 reps
ALL x 8 sets

THURSDAY, March 23rd, 2011

My back cannot handle holding good posture while I am standing up straight....
*****So today, going crazy for having not lifted any serious weight all week, I have decided to try deadlifting with a slightly rounded upper back......simply not forcing an arch or fighting to get my chest somewhat up during the start.

Conventional Deadlift(odd technique): 155x4, 245x4, 335x3, 425x2, 515x1, (add belt) 605lbs x 2 reps x 8 sets  
****deadlifting like this did not seem to irritate my back injury, although this style(not being strict in my start position) is taking a toll on my lower back.

WEDNESDAY, March 22nd, 2011

Ring Jowet Pushups: 25 reps x 8 sets
DB Reverse Laterals: 45lbs x 30 reps x 4 sets

TUESDAY, March 21st, 2011

My back is still hurting like crazy and I can not force good posture even without resistance....so there is no way I am going to try to squat with weight loaded across my shoulders.......this is garbage, but it must be worked around....and on the bright side....more time to relax the hip and get it to 100 percent as its been sticking aroung 90% with minor pains still.

Box Jumps: 5 reps x 20 sets

MONDAY, March 20th, 2011

Ring Jowet Pushups: 25 reps x 8 sets  (very strictly controlled)
DB reverse lateral: 45's x 30 x 2 sets

SATURDAY, March 19th, 2011

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x2, 495x1, 545x1, (add belt) 575 x 1 x 6 sets
*******I was just working on technique today.  Each rep was feeling nice and smooth.  On my sixth set prior to my decent during my inhale, I felt a snap in my right mid back.  I continued the rep and squatted it no problem.  After racking the weight i soon realized that I had injured my low trap and possibly my lat.  It hurt to pull my head tall, arch back, and reach m elbows back towards my spine.......not good.

PISSED OFF AT ANOTHER INJURY......GO HOME.  I feel like a freaking china cabinet....this sucks.

FRIDAY, March 18th, 2011

(Handstand Pu's x15
w SWGChins x 33)  x 6 rounds

Triceps and db reverse laterals(45's x 25)
x 3 rounds

Push ups....just getting blood into the area        

Friday, March 18, 2011

T-LOG Mar12 - Mar17

THURSDAY, March 17th, 2011

My back has been very tight since moving equipment into the new place.  I still have yet to have a good trianing session in this new place.  :(   My back feels out of place in the lower left, and warming up gave me a back pump.....not a good thing at all.....

Conventional Deadlift: 225x4, 315x3, 405x3, 495x2, (add belt) 585lbs bar weight + 60lbs of chains x 1 rep x 10 sets
GHD situps x 20 reps(opening completely) x 4 sets
Inverted ring rows 6 sets of 25
Kettle Bells swings 48kg x 20, x 15...(just did this to flood the region with blood, I only stopped because my hands were begining to tear, normally like to do around 25 to 30)

WEDNESDAY, March 16th, 2011

(Handstand Pu's x 12  with  Wide chins x 25) x 8 sets
(DB reverse laterals 45's x30  with  tricep pressdown to failure ) x 3 sets
(very slow and controlled pushups, zero pain and stopping as soon as muscles feel fatigued,  to get blood into area)

TUESDAY, March15th 2011

Frontsquat: THE USUAL  135x5, 225x3, 315x2
BackSquat: 405x2, 455x1, 495x1, 545x1, (add belt) 545x3repsx10 sets
Box Jumps: 5x5
Walking lunge stretch triplex x 2 trips up and down gym

MONDAY, March 14th 2011

First bench day in the new place.  My shoulder is not feeling super great bc I slept funny.  So I tried working up slowly and lightly in the bench press....and I felt something wrong at 275lbs....immediate cessation of benching for a while....i haven't been patient enough.

(Handstand pushups x12    with  WGSChins x33) x 7 sets

(DB reverse laterals 45's x 30  with   tricep pressdowns to failure) x 4 sets


SATURDAY, March 12 2011  (Happy Bday Mom!!)

Today is moving day.  We are moving all of our equipment into the new location.  So todays workout much be short and not too straining to save my lower back.

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x2, 590x2, 595x2, 600x2, 605x1
Box Jumps: 5x5

Friday, March 11, 2011

T-LOG: March 11 2011

Everything is feeling pretty good today.  But I'm still just going to take it easy.

Bench Press: 135x8, 225x5, 275x3, 315x2, add 60lbs of chains for 3 reps x 6 sets.

Pull apart ring chins 4 sets of 20 reps
w tricep pressdowns to failure

DB reverse laterals, 40's to two sets of failure.

Thursday, March 10, 2011

T-LOG: THURS Mar 10 2011

My hamstrings were feeling a little tight from Tuesday's squat session so I knew I wasn't going to be as strong today and that a lot fo the reps might be grinds.

Conventional Deadlifts: 264x4, 374x3, 464x2, 554x1, (add belt) 644lbs x 1 rep x 7 sets,  drop to 554lb+ 120lbs chains(approx 110 at top) x 4 reps.

GHD Situps: 4 sets x 15 reps
Upsidedown ring shrugs: 2 sets x 100+ reps

Feeling pretty good.  no complaints other than I would like to be feeling strongerrrrrr!!!

Wednesday, March 9, 2011

T-LOG: March 9th, 2011

Bench Press: 135x8, 185x5, 225x3, 275x2, 315x2, 
----->>  20 minutes, as many sets as possible of 315lbs x 3 reps @ 3:0:1 tempo.........  was able to do 13 sets

(SWGChins x 33   w  tricep pressdowns to failure  w DB reverse laterals 40's x 30) x 3 rounds

Feeling pretty good.  Pumped up like a bodybuilder.  My triceps are feeling jacked up.  BUT....i miss moving some heavier weights around for sure.

Tuesday, March 8, 2011

T-LOG: MONmar7-TUESmar8

TUESDAY, March 8th, 2011

Hips were feeling great.  I just had to see how they would feel once i put 600 plus pounds on my back.

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1(not feeling bad but I can tell that I can still not do volume with this weight or more, and I did multiple singles on Saturday so not today).
Did one more heavy set just so I could remind myself of what weights I need to move.  approx 90%, 635lbs x 1 ( it felt pretty good, not as smooth as before Raw Unity, but at no time did it feel too heavy for me)
To get my volume in I took a card out of Sam Byrd's books.  We spoke on the phone and discussed working around injuries.  60% squats focusing on speed works for him, and it works for Fred Hatfield aka Dr. Squat....so I took it and modified it a little bit.  I gave myself a 10 minute ceiling to perform multiple sets of 5 repetitions in the squat @ 60%).  425lbs x 5reps(3:0:1) x 7 sets <10 minutes.

Box Jumps: 5 x 5

My legs felt jacked, pumped, and gassed.  And my lower back was pretty pumped from both the squatting and jumping.  I had not felt like this since week one of the Smolov cycle I did last July.  All in all, I feel like today's session will get me feeling healthier.

MONDAY, March 7, 2011

*****  I did an AM and a PM session today.

I wasn't really sure how the shoulder was feeling so I just thought I would play it by ear up to around 80%.

Bench Press: 135x10, 185x5, 225x3, 275x3, 315x2, 365x2(shoulder felt a little 'iffy' at this intensity so I decided to try something a little different for fun as I don't really need to start getting serious in my Raw Nationals(june11) prep for another couple of weeks.
-->>  60% my 1rm x 5 reps(3:1:1 rep speed) x 10 sets with a 20 min maximum   
This actually felt really good, gave me a crazy pump and allowed me to focus on many many repetitions with technique.
(SWGChins x 33  w  tricep pressdowns to failure  w  db reverse laterals 40's x 30) 3 rounds

I thought I would do the same bench protocol as before as I really don't like lifting anything below 80-85% my 1RM.....i thought I would spike the volume up so I performed another 50 reps at 60%
-->>  60% my 1rm x 5 reps(3:1:1 rep speed) x 10 sets with a 20 min maximum   

Total of 100 repetitions (20 sets x 5 reps @ 3:1:1)  feeling good.

Sunday, March 6, 2011


SATURDAY Mar 5th 2011

Feeling pretty good.  Hips not too sore.

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 615lbs x 1 rep x 8 sets
(with this weight I can always stand up.  The question is "will it be good technique and fast?"  MY hip gets a little sore with this weight in the hole and it is still forcing me a little bit forward and out of position.  The pain is not getting worse and the hip has been healing with the low reps I've been performing so I will continue to minimize the volume and intensity).

Box Jumps: 5 reps x 5 sets
Chins: 1 set of 40 reps
GHD situps 2 sets of 20 reps

FRIDAY Mar 4th 2011

Bench Press: 135x10, 225x5, 275x3, 315x3, 315+30lbs chains x 3, 365x2, 365 + 30lbs chains x 4 x 3 sets ( lft pec felt funny so I stopped)

SWGChins: 33 x 3sets
w Tricep pressdowns x failure
wDB Front raises 40's x 30
w DB reverse Laterals 40's x 30

THURS Mar 3rd 2011

Today, I was feeling pretty good even though I woke up weighing 221lbs which is very light for me.  My hip is feeling much better but still soreness in the hole even when I body squat.  I am not sure if I will be squatting on Saturday but for now, the hip is well enough that I can get into a conventional deadlift without it hurting at the start.

Conventional Deads:  264x4, 374x3, 464x1, 554x1, (add belt)644x1, 700x -(to just below knees then put it down), 644lbs + 60lbs chains x 1 rep x 3 sets, 644lbs x 3

Upside down ring shrugs: 2 sets of 100
GHD Situps: 3 sets of 15

Thursday, March 3, 2011

T-LOG MONfeb28-WEDmar2nd

WEDNESDAY, Mar 2nd 2011

Today, Willie didn't feel like training at the studio.  He wanted a change of scenery and me not sure how my shoulder would feel(being a bench day and wanted to go heavier) I agreed.... So we decided to check out a Goodlife Fitness(your typical 'Globo Gym').   I must say that I have been training in my box for over a year now and have not been in a typical gym environment in a looooooong time.

They are just too damn pretty and full of lost souls.  With trainers who can't even train themselves, the poor pathetic souls attempting to change their lives, are being led by people who are trainers because their is nothing else to do......   I better stop because this will turn into a HUGE RANT that too many people have gone off on before.  to the training.

Bench Press: 135x10, 185x7, 225x5, 275x3, 315x2, 365x2, 405lbs x 2reps x 5 sets
with DB reverse laterals 45's x 25

Close grip bench Press: 315x8x2

WGSChins: 3 sets of 33
with single arm tricep pressdowns(cables):  lots of weight to failure each arm x 3 sets

Dumbell Pullovers: 100lbs x 12 x 3 sets

Change of scenery was good.  Simply because it reminded of how important a good atmosphere is for training.  And it has simply perpetuated my belief that I would be better off to train by myself, as a LONE WOLF,  in a box the size of a closet,  than to surround myself in a pretty place with PUPPIES.

I can't wait to open The Dynamo Barbell Club soon so that I can create this atmosphere on a grander for others.

TUESDAY, Mar 1st 2011

My right hip is starting to feel a little bit better.  It is only sore at the bottom of my squat when I look for it or if the weight is too heavy.

Front Squats: 135x5reps, 225x3reps, 315x2reps
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 590lbs x 3 reps x 3 sets  
These were not pretty and did not feel as I would have liked.  But I can't be feeling on top of the world all the time and I know that once my hip feels 100% I won;t be forced out of my proper technique.

1/4 Squats off 9th pin: 765x2, 855x1, 910x10

box jumps: 5reps x 5 sets

MONDAY, Feb 28th 2011

My left shoulder was feeling a little bit off today.  It is at the bottom of my bench so chains were a definite today.

Bench Press: 135x10, 185x8, 225x6, 275x3, 315x3, 315+chains(30lbs)x3, 365x2, 
365+chains x3 reps x 6 sets  superset w DB reverse laterals 40lbs x 25 reps

SWGChins: 33 reps x 4 sets
with  tricep pressdowns using bands

DB Pullovers: 105lbs x 12 x 3 sets