Sunday, November 23, 2014

Deadlift Testing on Saturday

BW = 125.5 kg / 277 lb

  • Deadlift, warmup: 70x3, 100x2, 120 (starting chalk), 150 (starting mixed grip), 170, 200
  • Deadlift: 220 kg / 485 lb

Technique error had me not wanting to push things further right now.  I lost tightness, or my butt shot up to fast, resulting in a minor low back strain.  Nothing that I won't recover from in a day or two, but if I kept pushing it things would have gone bad.

Thursday, November 20, 2014

Entries for the IS Strength Extravaganza.

I felt up to doing something tonight, so I put together 2 of my entries for the IS Strength Extravaganza.

BW = 125.3 kg / 276 lb
  • Warmup, Squats: bar x10, 70x5, 100x5 120x5 (belt on)
  • Squats:
    • 150 kg / 330 lb x 5
    • 170 kg / 375 lb -- for some reason I went slow, but it wasn't hard
    • 190 kg / 418 lb
  • Squat Lockouts:
    • 200 kg / 440 lb -- I walked that out to squat, but thought better of it
    • 220 kg / 485 lb
    • 260 kg / 573 lb x2
    • 290 kg / 639 lb x2
  • Continental Clean & Press:
    • 40 kg / 88 lb
    • 50 kg / 110 lb
    • 60 kg / 132 lb
    • 70 kg / 154 lb x0
  • Volume: 4,430 kg / 9,746 lb
  • About a 3 day
Nothing too structured today.  I did some squat volume, then worked on singles for the competition.  A couple things are obvious to me: I'm out of practice with heavier squats, and even though I hit the bottom of my stretch reflex with the squats, they looked on the wrong side of borderline to me.  I managed to rescue the 190 kg squat through shear force of will.  My squats are all pretty much the same depth, and the camera was off balance.  Hopefully it's just the angle making them look off.  I appreciate second opinions.

I didn't really want to overdo it with pressing, so the overhead anyhow is my only pressing entry.  At 60 kg I started feeling the weakness in the left shoulder.  At 70 kg I just didn't have the strength to get under it.

Sunday, November 16, 2014

Ad Hoc Training: The weakness continues

BW=125.8 kg / 277 lb
  • Warmup, Deadlift: 70x8, 100x8 (DOH), 120x8 (straps from here on)
  • Deadlift: 150 kg / 330 lb x8 -- pathetic
  • Snatch Grip Deadlift: 90 kg / 198 lb 3x15
  • Dumbbell Push Press: 15 kg / 33 lb x12 (fat gripz)
  • Standing Press Partials:
    • bar x8
    • 40 kg / 88 lb x8
    • 50 kg / 110 lb x2 -- weak sauce
  • Volume: 8,330 kg / 18,326 lb
  • Decent 3 day
Anything tied to my left shoulder is still weak.  I can't even clean the log right now because of it.  I stopped the deadlifts at 150 kg because my left trap was starting to lock up on me.  That made me stay conservative with the SGDLs to help rebuild it's ability to do work.

The fat grip dumbbell push presses (AKA training circus dumbbell press) was strong on the right side and ultra weak on the left side.  I barely squeezed out 12 reps on the left.  It's not all bad news though.  I can now lift my left arm straight up like I can the right, but it's working to do that.

I spent some time focusing mostly on the shoulders, so I set the bar on the safeties just above my head.  That let me start with the bar in the strongest position, and focus the force production from the shoulders to lockout.  Unfortunately I couldn't do more than 2 at 50 kg, which I should be able to do for 10+ reps right now.  Baby steps.

The cortizone shot takes about 10 days to 2 weeks to be in full effect.  While there is still some pain in the shoulder, it's not nearly what it was before.  Sunday marks the first day in a while I didn't need to suck down some ibuprofen in the morning.  The pain is still present, but it's becoming less of a problem now.

Tuesday, November 11, 2014

Ad Hoc Training: W2D1

BW=125.8 kg / 277 lb
  • DB Bench: 15kg 3x12
  • Shoulder Triple Sets: (Fat Gripz, normal grips, with wrist wraps)
    • DB Lateral Raise: 7.5 kg / 16 lb 3x10
    • DB Front Raise: 7.5 kg / 16 lb 3x10
    • DB Rear Delt Raise: 7.5 kg / 16 lb 3x10
  • Warmup, High Bar Squat: 20x8, 70x8, 100x8, 120x8
  • High Bar Squat: 150 kg / 330 lb x8
  • Standing Calf Raise: 90 kg / 198 lb 3x12
  • Press: 20 x10, 40 kg / 88 lb x5
  • Volume: 8,535 kg / 18,777 lb
  • Recovery: 3 day
Shoulder was more stable for DB bench, so sets of 12 weren't a problem.  I finally was able to hit a point where the triceps were getting a little fatigued which is a good thing.  With any luck, sets of 15 will be a challenge and it will feel like I'm doing work.  However, grip in my left hand is a major problem.  I started out with fat gripz on my shoulder triple sets, but quickly found out my left hand was taking an odd position because the thumb just couldn't do it's job.  I took off the fat gipz and it wasn't much better.  The last set with wrist wraps went much better.  I'll have to work on the grip differently.

It's a good feeling that at least one of my lifts wasn't affected by my pinched nerves.  High bar squat 150x8 isn't too bad considering all that's been going on and my low bar squat 10RM is 155.

Just to get used to the movement again, I did the barbell overhead press again.  10 reps with just the bar wasn't too big of a problem--although there's still some weakness with the left shoulder going straight up.  Getting another 5 reps at 40 kg was rather encouraging.  I'll be working on adding more reps at 40 before I try out 50.

Saturday, November 8, 2014

Ad Hoc Training: Event Day

BW=126.6 kg / 279 lb
  • "Circus DB" Press: 15kg / 33lb x8,10,10 (7+4 on last set weak arm)
  • Yoke Walk:
    • 77 kg / 170 lb x50ft x2
    • 177 kg / 390 lb x50ft x4
  • Sandbag Loading: AMAP 48" bar
    • 45 kg / 100 lb x10,7,8
  • DB Curls: 5 kg / 11 lb 3x15
  • Recalibrated 3 day.
My "Circus DB" is a normal dumbbell with fat gripz on it for now.  The muscles that keep the arm straight overhead are starting to activate a little better, but at this weight it was still a challenge.  Most of the event work was just to figure out where I am for now.  Just finding a baseline.  The sandbag loading will get better as I get better and quicker with my technique.  100 lbs really isn't too heavy.

I extracted my 240 lb / 109 kg stone from it's mold today.  Without tacky and with my gimped up arm I can't even lap the thing.  I have a feeling that if I can get it off the ground I can load it at 48".  For the time being I'll be focusing on the sandbags until I can recover some more of the lost use of the left arm.

For the yoke, 177 kg did feel pretty heavy.  I had to work on creating a shelf and keeping the crossbar on my back.  I found that I need my hands a bit higher than I originally thought to help out.  I wasn't quick at all, but as a first run that's kind of to be expected.  At this point I'm more technique bound than strength bound.

All in all it wasn't a bad day of training.  I think the emphasis on purposeful activation for the time being will help out when the disks stop herniating.  I'm forced to keep things pretty light, but each time I get in the gym I'm recovering a little more of the use of my muscle.  It's going to be a slow recovery.

Wednesday, November 5, 2014

LP Base Building: W1D1

BW=126.6 kg / 279 lb
  • Front Squat: bar x10, 40 kg / 88 lb x10
  • High Bar Squat:
    • 60 kg / 132 lb x10
    • 70 kg / 154 lb x10
    • 100 kg / 220 lb x10
  • Standing Calf Raise: 90 kg / 198 lb 3x15
  • DB Triple Set, lateral raise, front raise, rear delt raise: 5kg / 11 lb 3x15
  • Band Triceps Pushdown: black band (~100 lbs) 2x15 hammer, green band (~50 lbs) 2x15 regular grip
  • Band Face Pulls: blue band (~40 lbs) 2x15
  • Volume: 10,175 kg / 22,385 lb
  • A 2 day, injured
So I have to make lemonade out of a pile of lemons thrown on my plate.  The intention was to do sets of 10 with overhead pressing, but I couldn't raise my left arm straight above my head with nothing in it.  For grins and giggles I tried the empty barbell, and barely got 2 reps before I thought better of it.  The left shoulder is currently very weak.  I had the MRI last night, and I have to wait a couple days before I hear anything about the results.

The intent was also to do sets of 10 front squats, but due to the weak shoulder I couldn't maintain a proper rack position and 40 kg was all I got on that.  I attempted to use straps to keep going, but I still couldn't keep enough of a rack to keep the 60kg bar on my delts.  Plan B: continue on with high bar squatting.  I placed the bar about the same place as the yoke hits me without sliding off, but I stayed conservative today.  There will be plenty of time to really push things later.  100 kg with a bum shoulder (even though that didn't really limit the high bar squats) was a decent enough start.

The bodybuilding work for the shoulders felt good.  I feel like I'm back at square one with these exercises though.  I had gotten up to sets of 15 at 10 kg / 22 lb but with the injury I'm back down to 5kg / 11 lb.  I did manage 3x15 at that weight, so next time I'll increase to 7.5 and start with sets of 8 and work back up to sets of 15 before increasing again.

The new plan is bodybuilding and rehab for the upper body and linear progression for the lower body.  I have to see how my shoulder holds up on deadlifts tomorrow to see if I need to make some revisions to that plan.  No sled work yesterday since my daughter needed me to be a dad for a bit and I ran out of time.

Friday, October 24, 2014

Cube Inspired: Speed Front Squat, Rep Press

BW=129.9 kg / 286.4 lb
  • Warmup, Front Squats: 50x2, 70x2, 100x2
  • Front Squats: 82.5 kg / 182 lb 8x2, 30s rest
  • Warmup, Press: bar x10, 40x5
  • Strict Press: 52.5 kg / 116 lb x10,10,6,4
  • Log Clean: 75 kg / 165 lb x2,4
  • Axle Continental C&P: 55 kg / 121 lb x10,10,6
  • Strict Press, Burnout:
    • 50 kg / 110 lb x3
    • 45 kg / 99 lb x5
    • 40 kg / 88 lb x6
    • 35 kg / 77 lb x9
    • 30 kg / 66 lb x10
    • 25 kg / 55 lb x13
    • 20 kg / 44 lb x12
  • Chest Flyes: 15 kg / 33 lb 3x8
  • DB Hammer Curls: 15 kg / 33 lb 3x8
  • Volume: 8,130 kg / 17,886 lb in 79 minutes
  • Density: 103 kg / min (226 lb / min)
  • Heart Rate: avg. 139 BPM, peak 177 BPM, burned 1024 Calories
  • Good 3 day
  • Walking: 35 minutes, 2 miles, 469 Cal burned
I went to another country, ate what I wanted, walked all over the place, and came home lighter than I left.  I weighed in at 273 lbs this morning, 28.9% body fat.  I also lost some inches, but I haven't taken any measurements as yet.  My Best Belt is on the last hole, comfortably.  I can also close the Inzer lever belt, but it's a little too tight to be useful still.

I didn't try for top end strength today since its my first day back.  I planned on going the Cube for Strongman route, and on rep days include burnout sets where I AMRAP my way down in weight.  Towards the end I could really feel it in my rear delts and by the time I got to just the bar my triceps were getting tired to boot.