Prep for - nothing, really.

[Zach Trowbridge]

Did a RIDICULOUS amount of foam rolling over the weekend, got an extremely dense one from EFS that showed up on Friday, and I did so much that it's leaving a little bit of bruising, but it's definitely leaving my back feeling better.  Also got the EFS Retro Belt for ME stuff and for the comp.

[Zach Trowbridge]

Upper Body DE

Floor Press
45x5
65x5
85x5
105x5
125x5
8x145x3
205x1
215x1
225x1

Tate Press
35x8
3x40x8

2-Arm Overhead DB Extension
2x55x15
2x60x12

Matrix Machine Row
3x115x15

Steering Wheel
2x10x15

Not much to report, pretty much business as usual, at least with upper body.  Lower body ME is getting replaced with a rep/accessory/rehab day, and lower body DE will have box squats replaced with box jumps.  No vertical compression of the SI joint for now, including any barbell squat or deadlift.

[Zach Trowbridge]

Yesterday's stuff:

Lower Body RE

Bulgarian DB Split Squat
BWx15
25x8
30x8
40x6

Bastardized GHR elevated 12"
3xBWx10
light band x 6
2 x light x 8

Fake Reverse Hyper
BWx15
3x micro band x 10

Decline Situp (full decline)
4xBWx12

Donkey Calf Raise
300x12
360x10
400x6

2nd session late evening:

1-Arm Standing Hammer Strength Row
2x90x15

Dumbbell Shrug
3x55x12

Hex DB Hold
3x15xFailure (maybe a minute the first time, way less after that)

While it's not perfect, I think I've been able to duplicate semi-decently both GHR's and reverse hypers using a step box and a 45-degree back raise.  Better than nothing, and it lets me hit those muscles without bar squatting or pulling, so that's good.  Plus my back feels better today than it has in a good week or two from doing the improvised reverse hypers.

[Zach Trowbridge]

Thursday, 3/26

Upper Body ME

Standing Military Press
45x5
65x5
85x5
95x3
(added mini bands)
65x3
75x3
85x1
(added belt)
90x1
95x1

Crazy Bell Press (bar weight + suspended weight)
45+50=95x20
65+50=115x15
85+50=135x12
85+50+50=185x4

T-Bar Row
3x90x15

Side DB Lateral
3x15x15

superset with

Hammer Curl
3x30x12

Rope Pressdown
3x25x20

Playing it safe by using a belt for my last couple sets of militaries, the back feels like it's on the mend and I would like to keep it that way.  I think rotating a bench-style ME movement with an OHP-style ME movement every other week is working since I'm doing the comp raw.

Went a little crazy with the crazy bell press, finished with 85 lbs of bar weight and 2 25lb plates suspended on each side, each suspended with its own band.  That shit gets swinging like craaaaaaazy.  Felt good but I probably will back off just a little on the weight until I get a little stronger, maybe down to 160-170 total weight instead of the 185 I finished with.

[Zach Trowbridge]

Lower Body DE

Box Squat to Box Jump
3x30"x3
3x32"x3
2x35"x3

Fake Reverse Hyper
3x micro x 15

Fake GHR elevated 12"
3x light x 5

Standing Abs
2x light x 20

Landmine
25x10
35x10

Had some fun with the box jumps, the tallest box we have is 18" so I just kept stacking 45lb plates on top of it until I got to a reasonable height.  Probably could hit a 40" on a good day, but to get to 35" took 10 plates and I'm not sure adding another 3-4 would be all that stable.  Not terrible for a white boy with no athletic background.

Also, still loving the fake reverse hyper for rehabbing my back.  It's getting deep in the erectors in a way I have never been really able to hit them before.  I have to get some video of it so you guys can see what I'm talking about.  I'm trying to do at least a set or two with just bodyweight every day, plus some with resistance during my lower body sessions.  Back has been feeling a LOT better with all the foam rolling and chiro work, so I'm hoping I will be at or near 100% for the Sac Open.

[burn2live]

when i put one on for the first time, i thought i wouldn't be able to wear it! when the lift started i didn't even realize i had it on. it almost seemed normal because everyone else was wearing it too!

Yeh, it makes a difference everyone else is wearing them. Don't feel so stupid then! Zach, what are you hoping to total and at what bodyweight in the upcoming comp?

[Zach Trowbridge]

Zach, what are you hoping to total and at what bodyweight in the upcoming comp?

Not quite sure since I don't know how the whole back issue is going to affect my lifts.  I would be happy with a 245 bench, 275 squat and 345 dead.  I'm going with just wraps and a belt.  I have no idea about the squat and dead though, I haven't really trained balls out on those lifts in a bit so I'm not sure what to expect.  My last gym 1RM's were 235 bench in December, 275 squat in February and 335 dead in February, but hopefully I can push those up.

[burn2live]

Not quite sure since I don't know how the whole back issue is going to affect my lifts.  I would be happy with a 245 bench, 275 squat and 345 dead.  I'm going with just wraps and a belt.  I have no idea about the squat and dead though, I haven't really trained balls out on those lifts in a bit so I'm not sure what to expect.  My last gym 1RM's were 235 bench in December, 275 squat in February and 335 dead in February, but hopefully I can push those up.

No need to train balls out! I hadn't benched over 100kg in 10 months due to a back injury and then I put up 145 out of nowhere. Train a lot of sets, low reps in a short amount of time and it tends to cross over from my experience.

What's your bw? What happened your back as well? Sorry about all the questions!

[Zach Trowbridge]

I'm floating around 180-185, so I will be in either the 181s or 198s. I was in a rear end collision back in September that screwed up my neck and SI joint, and flares up unpredictably.  I am hoping this most recent flare will be gone come competition time.

[burn2live]

I'm floating around 180-185, so I will be in either the 181s or 198s. I was in a rear end collision back in September that screwed up my neck and SI joint, and flares up unpredictably.  I am hoping this most recent flare will be gone come competition time.

Man, I wish you my very best. My SI joint and ligaments gave me problems for 10 months. after 10 months I found a guy that solved it in one session! If I hadn't have fucked it up I was hoping to make drug free history. Now, I'm just trying to interpret my injury as a warning sign. My muscles developed before my tendons. If you are visting the UK any time soon let me know

My mum was in a collision like the one you described. I hope you got good compensation! (Although it will never really cover everything). My mum had her car bent in half whilst she was waiting to make a right (equivalent of left in USA) turn.

[Zach Trowbridge]

My mum was in a collision like the one you described. I hope you got good compensation! (Although it will never really cover everything). My mum had her car bent in half whilst she was waiting to make a right (equivalent of left in USA) turn.

We haven't even started negotiating a settlement yet, I'm still wrapping up my chiropractic/ART treatment and then we can start.  The insurance company isn't taking me very seriously though, their initial settlement offer was $500.  They're trying to argue that because my car damage wasn't high that I couldn't have gotten injured from it.  They know it's a load of crap but that's the card they're playing for the time being.


As a side note, here is the video from Thursday's ME session:

[Zach Trowbridge]

Monday, 3/30

Upper Body DE

Bench Press
45x5
65x5
85x5
105x5
125x3
135x3
(added micro bands)
8x135x3

Pin #5 lockout w/ micro bands
3x185x3

Flat Dumbbell Press
45x20
50x15
55x15
65x11

Wide-Grip Pulldown
110x15
120x12
120x10

superset with

Face Pulls
60x15
60x12
60x10

Zercher Decline Situp
45x12
2x65x12
85x8

Rotator Cuff Prehab circuit - internal/external rotation/seated db clean

The pin lockouts with bands are getting ditched forever, those things DESTROYED my shoulders.  Maybe if I had some chains instead of the pins they would work, or with board presses, but off pins, fuck that.  Never again.  Other than that, good workout.  Bar speed felt decent with the micros on the speed presses, and the assistance work was straight-forward.

[burn2live]

We haven't even started negotiating a settlement yet, I'm still wrapping up my chiropractic/ART treatment and then we can start.  The insurance company isn't taking me very seriously though, their initial settlement offer was $500.  They're trying to argue that because my car damage wasn't high that I couldn't have gotten injured from it.  They know it's a load of crap but that's the card they're playing for the time being.


As a side note, here is the video from Thursday's ME session:

Bastards! 

Nice work in the video. How have you found the plates hanging from the bar to help your bench press? I've seen that before and was thinking of throwing it in sometime.

[Zach Trowbridge]

Nice work in the video. How have you found the plates hanging from the bar to help your bench press? I've seen that before and was thinking of throwing it in sometime.

I've always had issues staying tight when lowering the weight, the suspended weight forces you to.  It's also good for shoulder rehab and prehab because of the increased demand on stabilizing muscles.  It's a whole different beast from regular benching.  You can do it on pretty much anything - militaries, bicep curls, rows, tricep extensions, you name it.  I also had one of my training partners do a yoke walk with suspended weight:

[Zach Trowbridge]

 Tuesday 3/31

Lower Body DE/RE/Whatever-E

Box Squat to Box Jump
28"x3
30"x3
32"x3
2x35"x3
37"x3
38"x3
40"x3

#1 Pin Rack Pull
185x1 (sumo)
225x1 (sumo)
275x1 (sumo)
275x1 (conventional)

Fake Reverse Hyper
3x20x12

Fake GHR
3xBWx12

Landmine
2x25x12
35x10

Not sure what today was, I suppose it was DE since I did all the jumps, but it was fun so who gives a shit.  I thought a 40" box jump wasn't too bad for a 5'8" white boy who never played sports.  I suppose being skinny is good for something.

Also did some light pulls off the low pins just to see how my back would hold up, everything felt fine, used a belt for everything just to be on the safe side though.  I also suck at sumo pulls and I pretty much stiff-legged them all.

[Zach Trowbridge]

Yesterday's video:

[Zach Trowbridge]

Video of the fake reverse hyper I've been doing:

Not as good as the real thing, but better than nothing.

[Zach Trowbridge]

Upper Body ME

Bench Press to foam
2x45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x3
205x3
215x1
225x1
230x1 15lb PR

JM Press on the floor
85x10
105x10
135x8
155x5

Rear Delt Machine
3x115x15

superset with

Matrix Machine Row
2x115x12
115x10

Steep Decline Situp
4xBWx15

2nd session

Close-Grip Standing Military Press
3x95x6

Seated DB Clean
2x10x10

Spread Eagle Situp
2xBWx12

Shoulders still felt a little rough from doing those stupid-ass rack presses Monday, but by the time I was warmed up I felt fine, and managed to hit a 15lb PR pressing off the foam pad at the same time.

[ripitupbaby]

Good stuff Zach, congrats on the PR. 

[Zach Trowbridge]

Missed a couple days, spent Saturday and Sunday training with Mark Bell and his guys at his Super Training gym:

Saturday
Lower Body DE

Did a few free-squat sets as a warmup since I rolled in a couple minutes late, thought lifting started @9 instead of 8:30am

Box Squat w/ avg bands (no idea what box height, parallel-ish)
145x2 (barely, the first set practically stapled me to the box)
55(empty bar) x2
3x105x2
5x145x2 (much better than the first set)

Sumo SLDL
135x5
185x5
225x2
245x1
2x225x2

GHR (the real one, not a bastardized version, thank you Mr. Bell)
a bazillion sets of 5 since I don't have a real one @ Golds

Chest-Supported Rows
4x45x10

First, a big thanks to Steve and the rest of the guys for tolerating my pussy squats in with their group. I learned a few things during speed work today:

-an 8ft squat bar is harder for me to center than a 7ft bar, I couldn't find the damn rings the first couple sets
-there is a shitload more tension on green bands when you're used to using purples
-it's a bad idea to keep your hands near the monolift hooks when you rack the bar, I have battle damage on my hand to prove it
-it's motivating and embarrassing at the same time to be substantially the weakest lifter in a gym like that
-Gold's sucks


Sunday
Upper Body DE

Bench Press
45x10
95x10
135x3
added 1 chain/side
135x3
up to 2 chains/side
135x3
back down to 1 chain/side
2x135x3
back up to 2 chains/side
4x135x3

Incline Kettlebell Press
16kg x12
2x20kg x12

Rope Pressdown w/ mini band attached to top of machine
3x60x5

Face Pull w/ mini band again
3x60x12

Situps on GHR
4x25x10

First time with chains, it's an interesting dynamic compared to bands. I like it, I'll have to see how I can bring that shit into Gold's and not have it stolen like everything else.

[Zach Trowbridge]

Lower Body ME

Lower Body ME

14" Zercher Box Squat
45x10
95x5
115x5
155x5
185x3
205x3
225x3

Fake Reverse Hyper
3x30x10

Forward Sled Drag
2x90x100'

Reverse Sled Drag
45x100'

Dumbbell Side Bend
2x70x15

Finally got a new sled after some shit stole the last one from the gym. Hips are still sore from Saturday's speed work and sumo SLDL's, so I kept the accessory stuff moderate today.

[Zach Trowbridge]

Just took the plunge and ordered a Metal Viking Bencher and Metal V-Type Squatter, thanks to an under-the-table sponsorship from one of my personal training clients.  It's my first gear and I'm pretty sure there's no way I can get it figured out before the April 26 meet, but it'll give me something to mess with.

[Zach Trowbridge]

Upper Body ME

Reverse Band Bench Press w/ comp grip (index on rings)
45x10
95x5
135x5
(added avg bands)
185x5
225x5
275x3
295x1
315x1
325x missed
2x275x3

Straight-Bar Pressdown w/ mini band
3x35x10

Standing Dumbbell Press
3x30x15

Reverse Grip Pulldown w/ mini band
60x10
70x10
80x10
100x10

Seated Barbell Curl
2x65x10

Missed 325 on reverse band by a hair, got a light spot but it was enough to call it a miss.  Also did some more accessory stuff with a band attached, the lat pulldowns were pretty interesting.

[Zach Trowbridge]

Yesterday's DE work @ Mark Bell's Super Training again, looks like I'll be mostly training at his place on weekends and doing ME work during the week at Gold's.

Deadlift on JumpStretch platform
3x135x1
2x185x1
set up platform with mini bands
9-10 sets @135x1, some sumo, some conventional
2x155x1 conventional

GHR
BWx10
mini band x10
monster mini x10
mini + monster mini x5

Band Good Morning
2x avg x20 (sumo stance, slow speed)

Situps on GHR (head below feet @bottom)
3xBWx8

Blast Strap Rows
3xBWx20

A shitload of hip stretching

One of the guys suggested that some of my low back issues I've been having since the car accident could be stemming from my hips, which I haven't really thought about until now, but it makes sense: I was stopped with one leg straight holding the brake pedal, and I saw it coming, so I would have naturally tensed up. My hip could be compressed in the socket and giving me issues because of it. I'm thinking of trying some hip traction stuff with the bands next time I'm in the gym.

I'm also freaking the fuck out trying to pick openers, and just thinking about the meet in general.  This is not good.

[Overload]

Glad to see so much progress Zach!

Pick EASY openers that built confidence.

Squat - 225

Bench - 200

Deadlift - 300

Just easy confidence boosters to get your nerves worked out.

Great work and good luck on your meet.