A Santa Ana has blown through Sandy Eggo and the temps are rather high for us weather wimps. It made the rumpus room stinkin' hot, so the fan was blasting. Yeah, it's nothing like you guys in the Midwest in summer, but hot for around here. Got up to 112 in Rancho Bernardo two days ago and into the 90s here at Casa Mojo. Good day to sweat.
Started with Results, the Shelby protocol, and Biotest Surge Workout Fuel. Wore elbow sleeves and wrist wraps -- no other support. The tunes were heavy with Godsmack and Sasquatch today, which was fine with me.
Started with some dynamic and band work, did a bunch of bar work to warm up, and got to it.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75# with the 2-inch rope
Just to make it a special bastard, I snaked the 2-inch rope around the pullup bar and did my reps hangin', super-wide grip. Got 15 all three sets. The bastard bit worked, as my forearms were pumped uncomfortably. Gonna have to do this again.
Incline Curl: 3x10 reps 65#
Same as always -- didn't feel like pushing it after the pullups. Yeah, call me a wuss if you must.
Bench: 3x10 reps 240kg
Raised the weight back up ten kilos. The first two sets were tough, but the third easier -- had a better groove and was just more comfortable. Worked on tight lats for all and pulled the bar hard, which always helps. Got two extra reps on the last set.
Calves: 3x50 lots of chains
Did them all off a 6" platform and worked on full ROM. Again threw four of the big chains over my shoulders and pushed them out.
My right shoulder wasn't happy with the benching, but did fine. No pain. Everything worked, the weight went up easily. I'm pretty worn, which is nice. Days 1 are usually pretty benign, and this one was no exception. Still, I'm pretty tired, just like I like it. Think I'll take the Blazer out for ice cream tonight just because I can.
Great day, all.
Wednesday, September 29, 2010
Saturday, September 25, 2010
Day 4 week 20
Got started a little late today, and it was a hot one. A Santa Ana is blowing in and the temp as raced up quickly, though it's still nowhere near what the rest of you deal with. Just hot for around here.
Had a headache to start and felt like my head would explode by the end. Time to sack up.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. No Spiking today. Loose briefs and knee sleeves for the squats.
I did a fair amount of dynamic work and a lot of bar work to warm up before getting to it. Everything felt ok going in.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, regular bar, wide: 3 x 7 reps with the same weight as last week. Felt a little barking in the right shoulder posterior process, but it only served to keep me from feeling the weight as it descended -- no pain. It's just a weird feeling, like the arm isn't there. The arm tends to lag a little on the press itself. Really concentrated hard on pulling the bar apart, which helps the shoulder weakness immensely. Also makes the weight go up easier.
Elbows-out triceps extensions: 3x7 reps I used my 80kg fat DBs for the first set and dropped to the 35kilo skinny set for the last two. Did the last two sets doggcrapp style after the first set was 7 reps. Felt really good. I'll try to build up to using the fats for the whole exercise -- just didn't have the pop in them after military to do even two sets with the fats.
Squat: 3 x 7 reps 170 kg on the SSB. Did 8 reps first set -- was too busy listening to my body and did an extra rep. The next two were clean and deep. These felt really good, though with my head hurting, I thought I might fall over the last set. Really thought I'd puke, but somehow didn't. The thought of having to redo all the carbs I have in my gut made me hold it all the harder.
Great day, though painful. Keeping it short because my head hurts. The work was good, the weight came up, and I'm back to making progress with the legs.
Have a great day and roll Tide.
Had a headache to start and felt like my head would explode by the end. Time to sack up.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. No Spiking today. Loose briefs and knee sleeves for the squats.
I did a fair amount of dynamic work and a lot of bar work to warm up before getting to it. Everything felt ok going in.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, regular bar, wide: 3 x 7 reps with the same weight as last week. Felt a little barking in the right shoulder posterior process, but it only served to keep me from feeling the weight as it descended -- no pain. It's just a weird feeling, like the arm isn't there. The arm tends to lag a little on the press itself. Really concentrated hard on pulling the bar apart, which helps the shoulder weakness immensely. Also makes the weight go up easier.
Elbows-out triceps extensions: 3x7 reps I used my 80kg fat DBs for the first set and dropped to the 35kilo skinny set for the last two. Did the last two sets doggcrapp style after the first set was 7 reps. Felt really good. I'll try to build up to using the fats for the whole exercise -- just didn't have the pop in them after military to do even two sets with the fats.
Squat: 3 x 7 reps 170 kg on the SSB. Did 8 reps first set -- was too busy listening to my body and did an extra rep. The next two were clean and deep. These felt really good, though with my head hurting, I thought I might fall over the last set. Really thought I'd puke, but somehow didn't. The thought of having to redo all the carbs I have in my gut made me hold it all the harder.
Great day, though painful. Keeping it short because my head hurts. The work was good, the weight came up, and I'm back to making progress with the legs.
Have a great day and roll Tide.
Tuesday, September 21, 2010
Day 3 week 20
Got started a little late -- work's been work. Still a lot of drama going on, and weird environmental stuff there; the office has started giving me headaches. Seriously, there seems to be some off-gassing from the a/c or something and my office smells like natural gas. Been giving me terrible headaches and yet I don't smell it. Maybe it's me.
Anyway,...
Started with Results and the Shelby mix. Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Kroc rows: 3 sets x 8 reps with the fat DBs loaded with 80 kilos. Concentrated on dragging the elbow back and getting scap retraction. Frankly, they were a little easy. Next time I'll go up another 5kg.
Chain snatch: 3 x 8 reps with about 60# chain in each hand with the handles. These were easier this time too. Maybe my upper back and shoulder work is finally paying dividends.
Fly fat DB: 3 sets with 80 kg this time and ran them doggcrapp style again. Got 18 reps first set, 13 second, 11 third with a ten (deep) breath rest between sets. Everything went pretty well, frankly, so I'm very happy. Shoulders and elbows were fine. I'll go up here too when I raise the fats for the Krocs. We'll see.
Fat rope drag curl: 3 x 8 with 80 kilos on the DB. Still loving these and still making progress.
Calf: Threw a bunch of weight on the SSB and did Doggcrapp style 12-reps sets to failure three times. These were tough.
It seems to have gotten dark early today. I dunno. I'm also kind of angry, and it was a good time to head into the rumpus room. Life would seem a lot tougher if I couldn't do this.
Changed the steering wheel on the Blazer to a full wood wheel -- absolutely gorgeous. The old stock plastic thing was getting sticky and leaving black marks on the hands, it had degraded so much. The new one is awesome and the boy is beside himself. He helped me pull the old one and put on the new one, and of course had a great time testing the horn. Next is an appointment to take it to see a hot rodder down in old Solana Beach to see whether to calibrate the Quadrajet on the 383 stroker or throw a Holley on the thing. Or maybe just start saving to throw an LS2 monster with a new electronic overdrive tranny in there. Just dreamin'. I'm hoping he can make the Q'jet purr, because that'll be a lot (lot, lot, lot) cheaper. We'll see. The need for horsepower is a disease, plain and simple -- like some other things, there's never enough.
Hope everyone has a great evening.
Anyway,...
Started with Results and the Shelby mix. Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Kroc rows: 3 sets x 8 reps with the fat DBs loaded with 80 kilos. Concentrated on dragging the elbow back and getting scap retraction. Frankly, they were a little easy. Next time I'll go up another 5kg.
Chain snatch: 3 x 8 reps with about 60# chain in each hand with the handles. These were easier this time too. Maybe my upper back and shoulder work is finally paying dividends.
Fly fat DB: 3 sets with 80 kg this time and ran them doggcrapp style again. Got 18 reps first set, 13 second, 11 third with a ten (deep) breath rest between sets. Everything went pretty well, frankly, so I'm very happy. Shoulders and elbows were fine. I'll go up here too when I raise the fats for the Krocs. We'll see.
Fat rope drag curl: 3 x 8 with 80 kilos on the DB. Still loving these and still making progress.
Calf: Threw a bunch of weight on the SSB and did Doggcrapp style 12-reps sets to failure three times. These were tough.
It seems to have gotten dark early today. I dunno. I'm also kind of angry, and it was a good time to head into the rumpus room. Life would seem a lot tougher if I couldn't do this.
Changed the steering wheel on the Blazer to a full wood wheel -- absolutely gorgeous. The old stock plastic thing was getting sticky and leaving black marks on the hands, it had degraded so much. The new one is awesome and the boy is beside himself. He helped me pull the old one and put on the new one, and of course had a great time testing the horn. Next is an appointment to take it to see a hot rodder down in old Solana Beach to see whether to calibrate the Quadrajet on the 383 stroker or throw a Holley on the thing. Or maybe just start saving to throw an LS2 monster with a new electronic overdrive tranny in there. Just dreamin'. I'm hoping he can make the Q'jet purr, because that'll be a lot (lot, lot, lot) cheaper. We'll see. The need for horsepower is a disease, plain and simple -- like some other things, there's never enough.
Hope everyone has a great evening.
Sunday, September 19, 2010
Day 2 week 20
Beautiful, hazy day here. Warm outside and got a good sweat on early. Went for breakfast with the family and one of the boy's pals this morning at an awesome little cafe near here and took the Blazer, which was fantastic and a great way to start the day. Training was the natural way to follow up.
I used Results, Surge WF, and the Shelby mix per usual with half a Spike.
Wore elbow sleeves and wrist wraps for the upper work, loose briefs and knee sleeves for lower. Warmed up with a lot of dynamic work and bar weight before each. Today was the first time I didn't really worry too much about my quad, though after lifting I find myself listening to it constantly for any symptom of complaining. It'll be a while before I don't, particularly since there's still a big scar under the skin and the scar still hurts to palpate. It'll be a while.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine. Fairly tough today, which is interesting since last time they were easy. I followed them up with...
Posterior fly: 3 sets of 10 reps with 22# each hand, seat at about 30 degrees from flat. The first set was tough, the second two less so. I'll go up next time. They felt fantastic, all told, and with the NGB totally wrecked my shoulders.
Narrow Grip Bench Press with the fat bar: 140 kilos x 3 x 10 Same weight as last time and felt good today. Kept elbows tucked and pushed up from about 1-board height -- just short of touching to take it easy on shoulders. Weight went up easily, so I'll go up next time. Right shoulder gave me the usual, but no pain.
SSB box squat to parallel: 3 x 10. Set up the box just below parallel and added 20 kilos per side. I used sleeves and a belt rather than suck my thumb, because the only reason to was mental. This was 240 kilos on the SSB and it went up smoothly and easily, though I sucked heavy wind after each set. All reps felt solid and perceived effort was about 50%. Interestingly, I felt them more in my torso rigidity than legs.
All in all a solid day. We'll see how the quad responds to the first day with any real weight on it. It's been two months since the pain abated, so I'm 9 weeks from injury -- should be enough, I'd think. I need to talk with someone about whether to do soft tissue work on the scar yet.
Got a baseball game for the boy at 5:30 today that I have to help coach. Should be fun. Hope everyone enjoys their Sunday.
I used Results, Surge WF, and the Shelby mix per usual with half a Spike.
Wore elbow sleeves and wrist wraps for the upper work, loose briefs and knee sleeves for lower. Warmed up with a lot of dynamic work and bar weight before each. Today was the first time I didn't really worry too much about my quad, though after lifting I find myself listening to it constantly for any symptom of complaining. It'll be a while before I don't, particularly since there's still a big scar under the skin and the scar still hurts to palpate. It'll be a while.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine. Fairly tough today, which is interesting since last time they were easy. I followed them up with...
Posterior fly: 3 sets of 10 reps with 22# each hand, seat at about 30 degrees from flat. The first set was tough, the second two less so. I'll go up next time. They felt fantastic, all told, and with the NGB totally wrecked my shoulders.
Narrow Grip Bench Press with the fat bar: 140 kilos x 3 x 10 Same weight as last time and felt good today. Kept elbows tucked and pushed up from about 1-board height -- just short of touching to take it easy on shoulders. Weight went up easily, so I'll go up next time. Right shoulder gave me the usual, but no pain.
SSB box squat to parallel: 3 x 10. Set up the box just below parallel and added 20 kilos per side. I used sleeves and a belt rather than suck my thumb, because the only reason to was mental. This was 240 kilos on the SSB and it went up smoothly and easily, though I sucked heavy wind after each set. All reps felt solid and perceived effort was about 50%. Interestingly, I felt them more in my torso rigidity than legs.
All in all a solid day. We'll see how the quad responds to the first day with any real weight on it. It's been two months since the pain abated, so I'm 9 weeks from injury -- should be enough, I'd think. I need to talk with someone about whether to do soft tissue work on the scar yet.
Got a baseball game for the boy at 5:30 today that I have to help coach. Should be fun. Hope everyone enjoys their Sunday.
Friday, September 17, 2010
Day 1 week 20
This work was actually performed Thursday the 16th. Just got caught up in stuff and didn't post.
I've been considering going back to 5/3/1 or a simple Westside protocol to shake things up. Not sure. This routine of Shelby's has worked and I've made progress, so I shouldn't complain.
Started with Results and the Shelby protocol and added Biotest Surge Workout Fuel. They've changed it up a bit, so I'll have to see if I still like it as much as the old stuff. Wore elbow sleeves and wrist wraps -- no other support.
Started with a bunch of dynamic and band work, did a bunch of bar work to warm up, and got to it.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75#
Like last time, I warmed up with unweighted pullups in small sets until I was confident and then went straight to it. Got 15 all three sets. First and third sets were significantly tougher than the second.
Incline Curl: 3x10 reps 65#
Added a little weight to each hand. These were tough, but I got ten reps each set. Forearms were feeling it too.
Bench: 3x10 reps 230kg
Dropped ten kilos from last time, kept grip wide, stuck with solid form and tight upper back. They were pretty easy, actually. Need to go back up with the weight next time. Good range of motion, really, though my right shoulder still feels weaker.
Calves: 3x50 lots of chains
Did them all off a 6" platform and worked on full ROM. Threw four strands of chains over my shoulders and pushed them out.
It was a good day and hard work. I needed it. Hope everyone has a good day today too.
I've been considering going back to 5/3/1 or a simple Westside protocol to shake things up. Not sure. This routine of Shelby's has worked and I've made progress, so I shouldn't complain.
Started with Results and the Shelby protocol and added Biotest Surge Workout Fuel. They've changed it up a bit, so I'll have to see if I still like it as much as the old stuff. Wore elbow sleeves and wrist wraps -- no other support.
Started with a bunch of dynamic and band work, did a bunch of bar work to warm up, and got to it.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75#
Like last time, I warmed up with unweighted pullups in small sets until I was confident and then went straight to it. Got 15 all three sets. First and third sets were significantly tougher than the second.
Incline Curl: 3x10 reps 65#
Added a little weight to each hand. These were tough, but I got ten reps each set. Forearms were feeling it too.
Bench: 3x10 reps 230kg
Dropped ten kilos from last time, kept grip wide, stuck with solid form and tight upper back. They were pretty easy, actually. Need to go back up with the weight next time. Good range of motion, really, though my right shoulder still feels weaker.
Calves: 3x50 lots of chains
Did them all off a 6" platform and worked on full ROM. Threw four strands of chains over my shoulders and pushed them out.
It was a good day and hard work. I needed it. Hope everyone has a good day today too.
Monday, September 13, 2010
Day 4 week 19
Cloudy morning this morning. Lately the ocean is cold, a lot colder than the warm, late-summer air. So we get clouds until midday, which just kills the natives. Poor babies, to have to suffer a few clouds until noon in the midst of warm 70s. Heh.
Started my morning training today. Honestly, it's hard for me -- once I'm up, I want to go into the office and get to work. Once up, work. Which I did, but it's hard not to leave the house. Drink coffee, check email, see what's up in the world, shower, move...except insert hard work with weight before the shower part. Just seems odd.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. I Spiked my peri-workout Shelby mix, added extra carbs (malto today at 150% of norm), and got to it.
I did a fair amount of dynamic work and a lot of bar work to warm up before getting to it. Shoulders were fine today, though my right shoulder has been fussing lately now that I'm back to throwing with the boys. Honestly, throwing with the 13 year olds has forced me to step up my game a little, as some of them have cannons. Can't be the slacker I was last year, so I can't muscle it with a strong arm and shoulder -- have to use good form and upper body torsion. Kind of nice, actually.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, fat bar: 3 x 7 reps with 5 kilos more than last week. Every set was easy today, actually, though I wasn't comfortable enough to go up even more. I warmed up on these slowly, afraid of my recent right shoulder weakness. Worked pretty well, and the weight went up.
Elbows-out triceps extensions: 3x7 reps I used my 30kg DBs with skinny handles and did simple presses, holding the weights together from mid-point to chest. I did these doggcrapp style, getting 18 reps for first, 14 second, 12 third. Really felt them, so I'm happy. I need a second fat DB bar set so I can do these too, as I hate constantly changing the weight on the fats. So, another set of bars and collars are in order. Fats would rock for this, or I'll have no sternum left after I drop them on my chest.
Squat: 3 x 7 reps 150 kg on the 1500lb Texas bar. Backed off the weight after a couple of orthos checked in after last time to tell me that post-op scars take 6 weeks to reach full strength and I was probably prolonging my tear healing completion. As paranoid as I am, that was enough to make me back off another week. I'm gonna be so weak when I go back to it it's scary, but discretion is the better part of valor. Better safe than sorry. Bird in the hand...whatever. Insert your own platitude/cliche. I did sets of 20 today with roughly 300#. My left hip wasn't happy, though I know why -- nothing bad. My left hand barked where the blood vessel ruptured last week -- kinda surprised it's still painful, frankly. Most of the hematoma has dissipated, so I'm a little confused. Oh well.
All in all a great way to start the day. Hope everyone has a productive day. Extra props to Tim Hull for a great effort in his first true strongman comp -- lots of good things to take from what happened, even though it didn't all go the way he wanted. Additional kudos to Bob for being a faithful friend and trucking over there to help him out, much less feed him and his brood after. Everyone should be so lucky as to have friends like these two.
Great day, guys. Make it one.
Started my morning training today. Honestly, it's hard for me -- once I'm up, I want to go into the office and get to work. Once up, work. Which I did, but it's hard not to leave the house. Drink coffee, check email, see what's up in the world, shower, move...except insert hard work with weight before the shower part. Just seems odd.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. I Spiked my peri-workout Shelby mix, added extra carbs (malto today at 150% of norm), and got to it.
I did a fair amount of dynamic work and a lot of bar work to warm up before getting to it. Shoulders were fine today, though my right shoulder has been fussing lately now that I'm back to throwing with the boys. Honestly, throwing with the 13 year olds has forced me to step up my game a little, as some of them have cannons. Can't be the slacker I was last year, so I can't muscle it with a strong arm and shoulder -- have to use good form and upper body torsion. Kind of nice, actually.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, fat bar: 3 x 7 reps with 5 kilos more than last week. Every set was easy today, actually, though I wasn't comfortable enough to go up even more. I warmed up on these slowly, afraid of my recent right shoulder weakness. Worked pretty well, and the weight went up.
Elbows-out triceps extensions: 3x7 reps I used my 30kg DBs with skinny handles and did simple presses, holding the weights together from mid-point to chest. I did these doggcrapp style, getting 18 reps for first, 14 second, 12 third. Really felt them, so I'm happy. I need a second fat DB bar set so I can do these too, as I hate constantly changing the weight on the fats. So, another set of bars and collars are in order. Fats would rock for this, or I'll have no sternum left after I drop them on my chest.
Squat: 3 x 7 reps 150 kg on the 1500lb Texas bar. Backed off the weight after a couple of orthos checked in after last time to tell me that post-op scars take 6 weeks to reach full strength and I was probably prolonging my tear healing completion. As paranoid as I am, that was enough to make me back off another week. I'm gonna be so weak when I go back to it it's scary, but discretion is the better part of valor. Better safe than sorry. Bird in the hand...whatever. Insert your own platitude/cliche. I did sets of 20 today with roughly 300#. My left hip wasn't happy, though I know why -- nothing bad. My left hand barked where the blood vessel ruptured last week -- kinda surprised it's still painful, frankly. Most of the hematoma has dissipated, so I'm a little confused. Oh well.
All in all a great way to start the day. Hope everyone has a productive day. Extra props to Tim Hull for a great effort in his first true strongman comp -- lots of good things to take from what happened, even though it didn't all go the way he wanted. Additional kudos to Bob for being a faithful friend and trucking over there to help him out, much less feed him and his brood after. Everyone should be so lucky as to have friends like these two.
Great day, guys. Make it one.
Wednesday, September 8, 2010
Day 3 week 19
I'm gonna have to start lifting in the morning, I'm afraid. Afternoon/evening is too inconsistent.
Started withe Results and the Shelby mix. Warmed up a little but was too impatient to get into it.
Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Rows: 3 sets x 7 reps. Bench incline was 50 degrees. Raised the weight 10 kilos again. Pulled as smoothly as possible to a pinch and got three sets of 6 reps. I feel good about this. Not sure why it seemed harder today, but I got 'em and closed with failure. So I'm happy.
Kroc rows: 3 sets x 10 reps with the fat DBs loaded with 75 kilos. Concentrated on dragging the elbow back and getting scap retraction. Felt good.
Chain snatch: 3 x 10 reps with about 60# chain in each hand with the handles. With the Krocs, the last set of these killed.
Fly fat DB: 3 sets with 75 kg this time and ran them doggcrapp style again. Got 17 (+2) reps first set, 14 (+2) second, 10 (+2) third with a ten (deep) breath rest between sets. Right shoulder didn't like the kick-ups, but was fine during reps. Think that's more about ROM than anything else. Got good sets and am making progress, so nothing to change yet.
Fat rope drag curl: 3 x 8 with 75 kilos on the DB. These are still tough and I'm still making progress, so I'll keep them in rotation for now.
Calf: Threw the two chain sets I'd used for snatch over my shoulders and did 3 sets of 50 rep sets off the platform.
Got several errands to run tonight, so I might take the Blazer out for them. The thing is a kick. The workout was good. Just need to eat more.
Great day, all.
Started withe Results and the Shelby mix. Warmed up a little but was too impatient to get into it.
Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Rows: 3 sets x 7 reps. Bench incline was 50 degrees. Raised the weight 10 kilos again. Pulled as smoothly as possible to a pinch and got three sets of 6 reps. I feel good about this. Not sure why it seemed harder today, but I got 'em and closed with failure. So I'm happy.
Kroc rows: 3 sets x 10 reps with the fat DBs loaded with 75 kilos. Concentrated on dragging the elbow back and getting scap retraction. Felt good.
Chain snatch: 3 x 10 reps with about 60# chain in each hand with the handles. With the Krocs, the last set of these killed.
Fly fat DB: 3 sets with 75 kg this time and ran them doggcrapp style again. Got 17 (+2) reps first set, 14 (+2) second, 10 (+2) third with a ten (deep) breath rest between sets. Right shoulder didn't like the kick-ups, but was fine during reps. Think that's more about ROM than anything else. Got good sets and am making progress, so nothing to change yet.
Fat rope drag curl: 3 x 8 with 75 kilos on the DB. These are still tough and I'm still making progress, so I'll keep them in rotation for now.
Calf: Threw the two chain sets I'd used for snatch over my shoulders and did 3 sets of 50 rep sets off the platform.
Got several errands to run tonight, so I might take the Blazer out for them. The thing is a kick. The workout was good. Just need to eat more.
Great day, all.
Monday, September 6, 2010
day 2 week 19
Beautiful holiday day here. I really needed a day off, and a chance to train at my leisure is more than welcome. As a result, I've been super-relaxed today and even dragging a little.
I used Results and the Shelby mix per usual, no Spike.
Wore elbow sleeves and wrist wraps for the upper work, loose briefs for lower. Warmed up with a lot of dynamic work and bar weight before each. Still a little paranoid about my left quad since the tear, and a little more so due to pain from the muscle scar. Been doing a little soft tissue work to massage the adhesions, but a little wary of digging in too much. Just not sure how soon to start working on it, either manually via soft tissue breakup or under the weight.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine. These weren't too tough today, though I don't know if I'll go up on the weight next time or not.
Narrow Grip Bench Press with the regular bar: 140 kilos x 3 x 10 Same weight as last time and felt good today. Kept elbows tucked and pushed up from about 1-board height -- just short of touching to take it easy on shoulders. Weight went up easily and tris barked, so happy with it.
SSB box squat to parallel: 3 x 10. Set up the box just below parallel and used the same weight setup as last time. For whatever reason, these felt heavy today and I sucked serious wind. Not sure why, but these were a lot tougher than this weight should have been. So be it. I kept strict form and pushed everything up, constantly taking stock of the left quad. I wonder when I'll start to trust it?
All in all, a good day. I felt like I was whistling in the graveyard all day, but I got the work in and feel good about it. I look fuller in the mirror now that I'm back at it and bar weights are still going up, so I have nothing to complain about. We'll see how things progress.
Hope all have a great day off. Stay safe.
I used Results and the Shelby mix per usual, no Spike.
Wore elbow sleeves and wrist wraps for the upper work, loose briefs for lower. Warmed up with a lot of dynamic work and bar weight before each. Still a little paranoid about my left quad since the tear, and a little more so due to pain from the muscle scar. Been doing a little soft tissue work to massage the adhesions, but a little wary of digging in too much. Just not sure how soon to start working on it, either manually via soft tissue breakup or under the weight.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine. These weren't too tough today, though I don't know if I'll go up on the weight next time or not.
Narrow Grip Bench Press with the regular bar: 140 kilos x 3 x 10 Same weight as last time and felt good today. Kept elbows tucked and pushed up from about 1-board height -- just short of touching to take it easy on shoulders. Weight went up easily and tris barked, so happy with it.
SSB box squat to parallel: 3 x 10. Set up the box just below parallel and used the same weight setup as last time. For whatever reason, these felt heavy today and I sucked serious wind. Not sure why, but these were a lot tougher than this weight should have been. So be it. I kept strict form and pushed everything up, constantly taking stock of the left quad. I wonder when I'll start to trust it?
All in all, a good day. I felt like I was whistling in the graveyard all day, but I got the work in and feel good about it. I look fuller in the mirror now that I'm back at it and bar weights are still going up, so I have nothing to complain about. We'll see how things progress.
Hope all have a great day off. Stay safe.
Friday, September 3, 2010
Day 1 week 19
Tough work week ended nicely, just in time for a three-day weekend. Awesome.
Warm day, beautiful here, not too humid. Nothing hurting going in, though sleep has been suffering. Suspect that's just work weaseling its way in.
Started with the usual Results and Shelby protocol. Wore elbow sleeves and wrist wraps -- no other support.
Started with a bunch of dynamic and band work, did a bunch of bar work to warm up, and got to it.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75#
Like last time, I warmed up with unweighted pullups in small sets until I was confident and then went straight to it. Got 15 the first set, 12 the second, 9 the third. These were tougher than anticipated for some reason. No idea why.
Incline Curl: 3x10 reps 60#
These were easier this week, though no idea why they would be. No swinging, pinch and hold at the top. No pain, no cramps, just work. Nice.
Bench: 3x10 reps 240kg
Added ten kilos to each side and psyched up. Got 8 reps the first and second, but 10 the last. Not sure why, but the last seemed much easier. Go figure. Maybe I didn't warm up enough, though it seemed like I was warming up too much. Whatever, I'll take it. This is a lot of weight. The first set was quite tough, and the second I narrowed the grip a little and couldn't compare it. Whatever.
Calves: 3x50 lots of chains
Did them all off a 6" platform and worked on full ROM. Threw four strands of chains over my shoulders and pushed them out. Felt ok, though I've never enjoyed calves. Might explain why I don't have any.
Good day today, guys. Good sweat, good lifts, good weight. Progress.
Have a great long weekend.
Warm day, beautiful here, not too humid. Nothing hurting going in, though sleep has been suffering. Suspect that's just work weaseling its way in.
Started with the usual Results and Shelby protocol. Wore elbow sleeves and wrist wraps -- no other support.
Started with a bunch of dynamic and band work, did a bunch of bar work to warm up, and got to it.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75#
Like last time, I warmed up with unweighted pullups in small sets until I was confident and then went straight to it. Got 15 the first set, 12 the second, 9 the third. These were tougher than anticipated for some reason. No idea why.
Incline Curl: 3x10 reps 60#
These were easier this week, though no idea why they would be. No swinging, pinch and hold at the top. No pain, no cramps, just work. Nice.
Bench: 3x10 reps 240kg
Added ten kilos to each side and psyched up. Got 8 reps the first and second, but 10 the last. Not sure why, but the last seemed much easier. Go figure. Maybe I didn't warm up enough, though it seemed like I was warming up too much. Whatever, I'll take it. This is a lot of weight. The first set was quite tough, and the second I narrowed the grip a little and couldn't compare it. Whatever.
Calves: 3x50 lots of chains
Did them all off a 6" platform and worked on full ROM. Threw four strands of chains over my shoulders and pushed them out. Felt ok, though I've never enjoyed calves. Might explain why I don't have any.
Good day today, guys. Good sweat, good lifts, good weight. Progress.
Have a great long weekend.
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