Thursday, September 29, 2011

Training 9.29

After all of my whining last time, I was pretty sore.  Hips in particular, which strikes me as surprising.  Nice to be back pushing some relatively serious weight.

Started today the usual way -- Results and flavored malto.  Have some MHP Dark Matter for peri on the way.  If you haven't noticed, I like tinkering with peri- and post-workout nutrition.  I notice a difference with some things, none with others.  What I really miss is MG's Powdered Muscle from True Protein; they back-ordered it a while ago and I haven't heard if it's back in.  It's spendy, but I love it.

Anyway, no real dynamic work to start, but a lot of bar work.  To it:

Military Press: Worked up to 135kg with sets of 3, jumps of roughly 10%, and got 5 reps with 135kg

No pain, very happy.

Supersets, 5x20:
DB Snatch: skinny DBs, 60#
Inverted rows: same as last time, chains, scapular pinch, back arch
Triceps pushdowns: same as last time

All stations to failure last set.  My arms and shoulders are blitzed again.  Love that.

No joy yet on the job front.  Find something to love about your job and work your ass off at it, just like you do in your training.  Give it your best.

Tuesday, September 27, 2011

Training 9.27

Hazy this morning.  Cool, no breeze, a little humid.  Feels like Fall coming to the land of weather sameness.

Started with the usual Results and malto.  Did a lot of dynamic work and a fair amount of bar work to warm up.  Wore loose briefs for the squats and knee sleeves for everything (because they are a bitch to peel off, honestly).

bunch of warm-up sets
235kg x 5
280kg x 5
325kg x 5

These all felt way too heavy.  Interesting.  More interesting was that once out of the hole, I was fine.  I think most of the trouble today was form.  I've been fighting SI pain since the deficit SLDLs and think it was a splinter in my mind while squatting.  Fought through them, but it should have been 70% on the exertion scale and was more like 90%.  Speed coming up the top half was good.

Band hams: just getting the hams some work, 5x20
Hack squats: 5x20 with some weight
DB side bends: 5x20 with some DBs

Not too inspired (obviously) on the assistance work when still thinking about the squats.  Honestly, I'll probably go back in tomorrow and do some additional assistance work.

Have a great day, folks.

Sunday, September 25, 2011

Training 9.25

Gray, cloudy day here.  Not much air moving at all, and a little cool.  No sweat; yesterday started that way, too, and I cooked in the sun for several hours volunteering at a dog adoption event.  Got a bit dehydrated and sunburned on the top of my head, but that was my poor planning.

Started with Results and used simple maltodextrose for peri.

Warmed up with the bar.  Wore elbow sleeves through all the pressing.

Bench: after a bunch of warm-up sets, 5reps with 155kg, 5x185kg, 9x210kg

Used my Slingshot on the final set -- 400-something felt like a lot of weight today.  Kept it reasonably slow to avoid ballistic assistance.  No pain to speak of.  Happy with this.

Incline bench: 5 sets of 20 reps with 50kg.  Kept it light to take it easy on my right shoulder, which hurts at this angle if I'm not constantly tight with my lats.  If I start to slack a little, I feel a sharp pain in the anterior process of my shoulder.  Good reminder to keep good form. 

Kept the hands out wide with my index finger outside the ring, which may exacerbate the shoulder problem.  Oh well.

Supersets: 5 sets of 20 reps of each, serially
Inverted rows: per the usual
Face pulls: don't remember the weight on the pin

Upper back and shoulders are clobbered, which was the desired effect.  Triceps were barking on the later incline sets, which also was desired.  I like this workout.

The foster dog ate my gorillapod tripod, so no video from this week.  I'll mount on the big tri and post vids this week.

Hope everyone has a great day.  Stay out of the sun.

For everyone that follows my meanderings, thanks.

Wednesday, September 21, 2011

training 9.21

Pretty day today.  Fairly warm, too, which is nice.  I'm ready for the crispness of autumn, but it's hard to find fault with a warm, sunny day.

Started with Results and Spike and some dynamic warm-up work.  Did a fair amount of bar work to warm up as well.

Deadlift:  after several warm-up sets,
180kg x 5
205kg x 5
235kg x 5

Not bad, though the last set felt heavy.  Prior to that, each set felt easier than the previous.  Pretty happy given how long I've been away from the DL.

500# for five solid reps is close to a personal best for me, I'm pretty sure.  I'll have to go back and check.

SLDL from a deficit: 5x20 with 110kg

Just wanted to feel my hams, though ended up feeling more hips.  Go figure.

Step-ups: 5x20 Not much weight on the shoulders.  Just got them done.

Abs: 5x20 again, just got it done.

All in all, pretty content with this.  No pain to speak of, nothing ruptured, no broken blood vessels anywhere.  Pretty good.

Hope you all have a great day.

Monday, September 19, 2011

training 9.19

Downing a super-shake while I type -- I'm incredibly hungry after this session.  Love these things -- 100 grams protein, couple of bananas, coffee, milk, even a little chocolate sauce.  Ends up about 1000 calories and I can drink them in one gulp, though I take a little time to avoid bloat.  Gotta eat again in about an hour.  Body weight is up about 9 pounds, which makes me happier than I can convey.  Back on the gaining train.

Going back to military press today.  Shoulders need more work.

Started with AtLarge Results and used Hawaiian punch-flavored maltodextrin in water during, spiked with an orange Spike.  Awesome.  I think the SWF makes me feel a bit too funky later, but I could be wrong.  Shoot, it might be why my weight is up, but I doubt it.  Might try MHP Dark Matter for giggles next.

Used APT solid wrist wraps and EliteFTS elbow sleeves for the overhead work.  Dropped both for the assistance work.

Lots of bar work for warm up.

130kg x 5
150kg x 5
170kg x 5 -- got 7 reps

Nowhere near a record, but solid enough for the first time back in a while.  Happy enough.  No pain anywhere.  Seat at 80 degrees.

DB Snatch: 5 sets x 20 reps with a fairly light DB (I think it was 45#)
Inverted rows: 5 x 20 with chains bandoliered, using a Spud long ab strap to pull myself up; concentrate on back arch, scap retraction, and pulling the elbows down -- love these
Triceps pushdowns: 5 x 20 with a bunch on the pin

My upper back, arms, and shoulders are simply blasted.  Love that feeling.

Check out Shawn Bellon's blog for his latest comp at the Mr. Olympia Invitational:

Some great work there from a guy worth following.

Hope everyone's doing okay.  Hold fast.

Saturday, September 17, 2011

training 9.17

Gray day today.  That's fine so long as it doesn't rain -- got the Blazer outside with the top off.

Knew it would be a tough day today, so I got to it.  Started with the usual Results (love that stuff) and Surge Workout Fuel (not sure if I love it or not).  Spiked and Torked through the heavy sets.  Love both of those, though ammonia does crazy things to me.

Wore loose briefs and knee sleeves.  Did a lot of dynamic work and a whole lot of bar work to warm up.

Squat: close stance, low box, 5-rep max.  These were really good.  Paused on the box and released my hip flexors -- made sure form was solid.  Low back felt one or two reps, but I tightened up and solved it.  Hit 265 kilos, which makes me rather happy for this -- might be a PR for solid form 5-rep close low box (say that ten times fast).

GHR: This would be a lot easier if I had one.  Used my kludged setup and hit 40 reps in one set with 75#

DB Lunges:  4 sets of 10 with only 40# DBs, because my left knee still twinges pretty badly with these.  Might have to switch to step-ups on a bench with a barbell, because no twinges there.

Hip thrusters: heavy stone in lap, sets of 12, bunches

Stiff-leg DL from a 2" deficit: Only had 20kg each side, just to get a feel for hams.  Kept feet close, strict form, reached until felt ham stretch.  Kept low back very tight.

Sit-ups: whatever

All in all, good.  Went pretty quickly because I was so gassed from the squats.  I will get more videos up this week, so stay tuned.

Lots to get done today.  Have a great day.

Wednesday, September 14, 2011

training 9.14

Overcast, gray day here.  I don't mind.  Cooler, but not a breeze to be had.

Started with the usual cocktail and used SWF throughout.  Wore elbow sleeves and APT solid wrist wraps.  The velcro is wearing out on my wrap set and it's starting to annoy me.  APT is out of stock, so I'm waiting.

Did a little dynamic work to warm up and got to it.

Dynamic bench: 8 sets of 3 @60% max, 3 different grips; 1 set of 2 reps @ 70% max; 1 set of 1 rep @80%

These were pretty easy today -- no shoulder pain at all.  That's a beautiful thing.  I repped out 5 reps of the 80% final set.  Very happy about progress.

4-board: 3 sets of 3, starting at 90% full ROM 1-rep max and moving up to about 105%.  Good stuff, but need more tricep work

DB Bench: 5 sets of 10, increasing weight throughout (gradually); just getting them done, trying not to wake up the balky right shoulder.  Probably didn't get as much ROM as I should have, but not taking chances.

DB bent-over row: 5 sets of 10, supersetted with bodyweight rows from a suspended Spud triceps strap (love these... love, love, love) pulling strap to upper abs until totally gassed.

Triceps pushdowns: 4 sets of 12 with fair weight; gassed out last set, so happy.  Used my short(er) Spud triceps strap and cranked them out.  Love the way these make my arms feel.  I typically bend over a little and angle them toward my knees, pulling toward me a little bit.  My 'cable' doohickey is so incredibly kludged, I desperately need to invest in a plate-loaded cable pulldown/row machine.

I'm pretty much blasted.  Love that.  Now to get to work...

Have a great day.

Monday, September 12, 2011

Training 9.12.2011

Gorgeous day today, sunny from the start.  A little warm, but not much, and very little humidity.  Good day to start with training.

My wife had her first figure comp this weekend -- placed first in 35+ and second in 45+ (a political mess).  I'll post links to her pics later.  The point is that I spent the weekend in LA supporting her.  Last night was funny, because she ate brownies and drank wine and acted like a kid after weeks of tilapia and asparagus.  So we drank a bottle of Turley Old Vines Zin, which might have affected my training today (cough).

Started with Results and SWF and a lot of dynamic work.  Wore knee sleeves and a belt for the work sets.

Box squat: 10 sets of 2 with 245kg, parallel box, wide stance, 2 seconds on the box, 60s rest between.

These felt heavy for some unimaginable reason, particularly out of the hole (off the box).  Top half was pretty smooth.

Deadlift:10 sets of 1 with 200kg off the deck.  Sumo, 60s between.  These were oddly easy, actually. 

Reverse hypers: 4 sets of 10

Side bends with DBs: 3 sets of 10 per side

Hanging leg raises: skipped 'em.  Sue me.  Did DB snatches instead, which I love.

Accessory work on a squat AND DL day sucks, period.  Tough to be up for it, particularly when I'm dragging a little.

My wife:

Just stunning.

The politics of bodybuilding shows seriously sucks.  I saw several examples of this, not the least was my wife taking second when she was clearly superior to the winner.  Yeah, I'm biased, but the winner did things that are outside the rules -- things the judges tell you not to do -- and won because it was my wife's first and she is a veteran of these shows.  I saw a super heavy bodybuilder clearly superior take second to a guy who had been out for five years and this was his triumphant return -- they threw him a bone.  He wasn't bad, but 2nd was clearly superior.  I prefer powerlifting and sports where the winner is indisputable; lift more, cross the line first, you win.  No question, no semantics, no favoritism.  Not to say powerlifting doesn't have its judging issues, but they are (in my humble opinion) fewer -- depth is a fine line, whereas choosing one physique over another is (I believe) even more subjective and a much broader grey area.  Anyway,...

By the way, Bob, got some deer antlers from a local store -- the foster pup is loving them.  Thanks for the suggestion.

Hope everyone has a great day.

Tuesday, September 6, 2011

Training 9.6.2011

Muggy, warm, cloudy day here.  I like it, though it made the sweat come on quick this morning.

Started with the usual Results and SWF during.  Wore elbow sleeves and wrist wrap bands for the pressing.

2-board Bench Press: worked up to a new 5-rep max, adding 10kg over last time.  They were still pretty easy, so I suspect I'll get another substantial max next time.  Right shoulder barked a little, deep in the anterior process; more achy this time than sharp.  Still, it did fine and I finished happy.

Pull-ups: same weight, 6 sets of 50% of my max reps

3-way shoulder raises: as before, each set is 60 reps -- 20 in each direction.  Weight was pathetically light while I get back into it.  These sets are embarrassingly brutal.

DB Triceps Extensions: 4 sets of 10 reps with 45kg.  Last few reps were tough and took some time to collect.

All in all, going well.  Feel pretty good about things in general, though I need for the right shoulder to get right.

The new foster dog is proving to be a great little boy.  I'd forgotten what puppies are like -- it's like having a little kid around, in that you can't take your eyes off for long or risk disaster.  Also, he's a bundle of energy, but fitting in well around here.  Nothing destroyed yet, thankfully, except so-called "indestructible" toys.  He laughs at such pronouncements.

For any interested, the boys were crushed in their tournament this past weekend.  They didn't even bother showing up.  It was pathetic, and now they know what they have to do (as if we coaches haven't been telling them constantly).

My wife has her first figure comp this weekend, so it's back on the road.  Not sure what I'll do about the dogs, but we'll figure it out.  If she doesn't appose it, I'll post a picture of her spray-tanned physique.  Don't hold your breath.

Have a great day.

Thursday, September 1, 2011

Training 9.1

Dragging this morning. It's a gray, still day, so it has been tough to get moving.

Started with Results and SWF, as usual. Wore knee sleeves and loose briefs (which are pretty much worthless for narrow stance box squats, but I go anyway). Did a fair amount of dynamic work and some bar work to warm up.

Narrow box squats: got a new 5-rep max with 5 extra kilos per side. Nothing fancy. Knees were fine.

Glute ham raise: two sets to 40 reps, tougher than expected

DB Lunges: 4 sets of 10 reps. Left knee barked more when it was the back leg than the leg under tension. Interesting -- almost certainly positional.

45 degree back: 4 sets of 12

Weighted sit-ups: 4 sets of 10

Just ground this one out. We have a new foster dog and he's eating time -- can't leave him alone for very long. So I'm working to find the balance between entertaining a very energetic puppy and getting stuff done, which often means the difference between in the crate and leashed to my hip. Anyway, he's a fantastic dog and very cute, but very much the puppy. Yesterday he destroyed a toy made of fire hose in about 5 minutes and he can bite a new tennis ball in half. He's a sweetie, but a stud.

Have a great day, folks.