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Author Topic: Prep for - nothing, really.  (Read 53853 times)
splinterhands
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« Reply #500 on: September 21, 2009, 03:04:13 PM »

Hope your shoulder gets better quick.  It's not the end of the world if you have to sit this one out.
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Ursus
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« Reply #501 on: September 21, 2009, 04:04:12 PM »

If it heals compete. If not dont. Not worth riskinga  serious injury

BTW great to see you making drastic improvements. You really seem like a dedicated and good guy!
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11venthhour
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« Reply #502 on: September 21, 2009, 09:14:47 PM »

arg!
i agree with ursus.
maybe you could work it so you could still train squat and the dead lift and just take a token bench for the meet.
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Zach Trowbridge
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« Reply #503 on: September 21, 2009, 10:25:24 PM »

arg!
i agree with ursus.
maybe you could work it so you could still train squat and the dead lift and just take a token bench for the meet.

Token lifts are gay.
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11venthhour
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« Reply #504 on: September 21, 2009, 11:45:40 PM »

Token lifts are gay.

they are only gay if you want them to be Cool
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Zach Trowbridge
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« Reply #505 on: September 22, 2009, 02:27:55 PM »

ME Squat/DL (kind of)

SMR warmup

12" Zercher Box Squat
2x45x10
95x10
3x135x8

I think these are a better supplemental movement than ME movement - last week I felt like I was kind of pushing my forearms into my thighs to spring up with the heavier stuff, today I just tried to stay upright and keep my hands close to my body but my elbows away from my body a little at the bottom to keep me more honest with my technique.

Sumo SLDL
245x1 (waaaaay too heavy for today, didn't try any more than 1 rep)
3x135x10

In the process of re-fucking up my rotator cuff while benching yesterday, I think I strained my right hip flexor by using some awkward-ass leg drive to get the bar back up.  245 shouldn't be very heavy but it wasn't happening today so I dropped it way down and just kept the speed high.

Leg Press
3x 2 plates/side x15

Yes, I did leg presses.  Suck it.

Power Stairs w/ EFS Stone Trainer
102lbs x 1 flight of stairs (23-odd seconds)
102lbs x 1 flight of stairs (20-odd seconds)

Got some video of these, these are fun.  And exhausting.  And got my calves pumped up.

Rotator cuff still feels like shit, can't get my elbow up to shoulder level without issues.  Seems like I can do some moderate-weight pulling, though, so I'll probably keep deadlift percentages around 75-85%, and probably won't do any max effort stuff for a few weeks, maybe until after the meet.  Whatever I'm able to do is what I'm able to do.  Probably lots of leg presses and squats on the power squat machine we have, along with GHR and back raises.  Bench training will probably be limited to variations on pushdowns and some ab stuff.
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Zach Trowbridge
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« Reply #506 on: September 23, 2009, 09:29:12 PM »

Yesterday's shenanigans:

<a href="http://www.youtube.com/watch?v=NAQxbCiRWU0" target="_blank">http://www.youtube.com/watch?v=NAQxbCiRWU0</a>
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Zach Trowbridge
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« Reply #507 on: September 24, 2009, 08:03:50 PM »

Bench accessory (kind of):

Straight-bar Pressdown
30x15
40x15
50x10
60x10

Hammer Curl
4x30x10

Dumbbell Farmer's Walk
3x45x200'

This is pretty much the extent of my bench work right now until my R/C strain heals.  Just trying to stay active.
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Zach Trowbridge
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« Reply #508 on: September 25, 2009, 02:26:24 PM »

Leg stuff today, pretty half-assed:

Belt Squat
3x90x10

Band Abductions w/ 10-sec hold
3x mini x10

Didn't feel like doing much today, having a hard time babying my shoulder because several times a day I end up demoing something for a client without thinking that sets it on fire.  I'm contemplating throwing it in a sling when I'm working so it reminds me not to use the damn thing.  Starting to think I'm going to need to sit the APF meet out, frankly I think it would be a huge mistake to be taking legit 1RM's anytime soon.  If it gets better in the next few weeks I'll probably back off the max and dynamic work and do some lower percentage repetition stuff until things get to 100% again.  I've helped other people rehab enough rotator cuff problems to know what'll happen if I don't wise the fuck up.
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Zach Trowbridge
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« Reply #509 on: September 25, 2009, 02:30:25 PM »

On a side note I saw the video of Dan Harrison's last squat today - it looked like I was only holding it for 2-3 seconds before they racked it, but it sure as shit felt like an eternity.
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Stubborn
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« Reply #510 on: September 25, 2009, 04:36:13 PM »

On a side note I saw the video of Dan Harrison's last squat today - it looked like I was only holding it for 2-3 seconds before they racked it, but it sure as shit felt like an eternity.

Yeah, it wasnt long, but damn is that a lot of weight! He buried it too.
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Zach Trowbridge
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« Reply #511 on: September 28, 2009, 10:14:59 AM »

Decided for sure to sit out APF meet, and also decided to continue to train unequipped for the next 10-12 months and reach some raw targets before I look at geared training again. 

Bench/Upper Accessory

Band-Assisted Pullup
5x avg x10

Barbell Shrug
3x95x20

Lying Straight-Bar Extensions to forehead
5x45x10

Shoulder aches a little doing pullups but nothing major.  So far the biggest limitations are on any sort of vertical or horizontal pressing, and any horizontal rowing motions.  I also can't squat with a straight bar right now.  I'm also trying to be aware of how I sleep - Saturday night I slept with my right arm over my head like I usually do and woke up to some fantastically horriffic pain in my R/C, like someone had cemented my shoulder socket overnight.

Since I'm not training for anything special right now, I am going to spend the next few weeks doing some general restoration/rehab/conditioning for my total body, and then begin training with Wendler's 5/3/1 system for at least several months.  I love Westside training, but the problem is that since I'm financially not able to train at Super Training right now and have others to help keep me from making things too complex, this seems to be the next best thing.  I like it because there's really no way to fuck it up.  I have a lot of clients who are having success with Westside and I think it's because I'm there to tell them what to do, when to do it, and when to back the hell off, and I don't have anyone doing that for me right now.

Also selling my Metal IPF V-Type Squatter for $125 out the door if anyone wants it.  Size 50, been used 3 times and straps have only been up once.
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Zach Trowbridge
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« Reply #512 on: September 29, 2009, 04:56:47 PM »

5/3/1 Deadlift (Wave 1, Week 1)

Actual max of 352, percentages based off max of 315 (~90% of 352)

10 min warmup - SMR, stretching, jump rope

Deadlift
125x5 (40%)
160x5 (50%)
190x3 (60%)
205x5 (65%)
240x5 (75%)
270x8 (85%)

Deadlift (double overhand)
5x135x10

Dumbbell Side Bend
5x45x15

I have to say, it feels interesting doing rep work like this.  Not necessarily good or bad, just... interesting.  No shoulder pain though, which is a bonus.  The plan is to do my first 4 weeks of 5/3/1 with deadlift only, and using the accessory template for bench/squat/military to give my rotator cuff some time to heal up.

Also ran stair sprints yesterday - 20 sprints up 2 flights of stairs in a little under 15 minutes.  I'm very out of shape.  Might do some more tonight if I'm feeling up to it.
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ripitupbaby
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« Reply #513 on: September 29, 2009, 06:13:32 PM »

LOL I noticed the thread title change... just keep plugging away Zach!   Cool


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Smiley
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« Reply #514 on: September 30, 2009, 12:14:45 PM »

Yesterday:

<a href="http://www.youtube.com/watch?v=4fX0XXD90c8" target="_blank">http://www.youtube.com/watch?v=4fX0XXD90c8</a>

Also did 20 stair sprints last night in between clients.
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« Reply #515 on: September 30, 2009, 04:51:37 PM »

Amy gets entirely too little camera time.
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Zach Trowbridge
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« Reply #516 on: September 30, 2009, 07:09:18 PM »

Amy gets entirely too little camera time.

So I keep hearing.  Smiley
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Zach Trowbridge
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« Reply #517 on: October 01, 2009, 01:30:16 PM »

So I decided to try going through some pressing today with drastically reduced percentages to see how my shoulder would tolerate it.  So far, so good, but I could feel some weakness in the last few sets that I have to keep an eye on.

5/3/1 Bench Press (Wave 1, Week 1)

Actual max of 214, percentages based off max of 175 (~80% of 214)

10 min warmup - SMR, stretching, jump rope

Bench Press (medium grip, ~shoulder width)
70x5 (40%)
90x5 (50%)
105x3 (60%)
115x5 (65%)
135x5 (75%)
150x8 (85%)

Bench Press (close grip, index on smooth)
5x95x10

Hammer Curl
5x25x10

Keeping my grip width in a little as well to reduce shoulder strain.  Felt ok, but I felt pretty lame only being able to hit 8 reps with 150.  Whatever, the whole point is to start too light anyway and go up from there.  If I have no pain tomorrow I'm going to try squatting and see if I'm able to get my shoulder rotated back that far.  Weights are again going to be probably taken from about 80% of my actual squat max.  I doubt I'll do any military pressing for this first cycle.
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Zach Trowbridge
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« Reply #518 on: October 02, 2009, 05:44:43 AM »

Crappy bench session from yesterday:

<a href="http://www.youtube.com/watch?v=rA4Rek-Wyco" target="_blank">http://www.youtube.com/watch?v=rA4Rek-Wyco</a>

Not that my bench is anything above extremely shitty anyway, but it's depressing to think that yesterday was actually a little hard.  No problems so far this morning though, so I'll take that as a positive.
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Zach Trowbridge
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« Reply #519 on: October 02, 2009, 03:08:42 PM »

Wasn't going to squat today, but the shoulder felt fine from benching yesterday so I gave it a shot. 

5/3/1 Squat (Wave 1, Week 1)

Actual max of 262, based off of 235 (~90% of 262)

Warmup - SMR, stretch, jump rope

Barbell Squat (shoulder width)
95x5 (40%)
120x5 (50%)
145x3 (60%)
155x5 (65%)
180x5 (75%)
200x5 (85%)

Felt waaaaaaay too heavy for the first cycle of this program.  My squat has gone way down since the meet in April, and my form is super shitty.  My knees felt like ass after the last set so I'm dropping my training max down to 205 and basing the percents off that.  I don't give a shit how lame it looks on paper, there's nowhere to go but up.

Olympic Squat
5x95x10

I definitely don't do reps very often on squats and my quads were on fire.  I have to drive to San Jose tonight for a wedding so I'm sure my legs will love me by the time that trip is over.

45-degree Back Raise
5xBWx10

Shoulder felt ok except for one set of the oly squats where I let the bar get a little too low.  Very humbled by my performance on this program so far, that's for sure.
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Zach Trowbridge
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« Reply #520 on: October 04, 2009, 03:48:55 PM »

I can spy about half a dozen technical issues with my squat technique.  I can see how some people are anti-box squat for raw squatters in some instances.

<a href="http://www.youtube.com/watch?v=bGrafBPZS1I" target="_blank">http://www.youtube.com/watch?v=bGrafBPZS1I</a>
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Zach Trowbridge
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« Reply #521 on: October 05, 2009, 11:53:23 AM »

5/3/1 Military Press (Wave 1, Week 1, using deload %'s from Week 4)

Actual max of 120, based off of 110 (~90% of 120)

Warmup - SMR, stretching, jump rope

Military Press
45x5 (40%)
55x5 (50%)
70x5 (60%)

Close-Grip Military Press
5x45x10

Band-Assisted Pullup
5x avg x10

Not working the shoulder very hard, just using the deload percentages for the next month and then will do an actual 5/3/1 cycle the 2nd month through.  Shoulder feels fine, but the bar path was very wobbly and unsteady so I think keeping the weights down is a good call.
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Zach Trowbridge
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« Reply #522 on: October 06, 2009, 04:56:06 PM »

5/3/1 Deadlift (Wave 1, Week 2)

Warmup - SMR/stretch/jump rope

Deadlift
125x5 (40%)
160x5 (50%)
190x3 (60%)
225x3 (70%)
255x3 (80%)
285x3 (90%)

Deadlift (double-overhand)
5x155x10

DB Side Bend
5x45x20

Hips are a little sore from the sled sprints yesterday, so I didn't push for more reps on the deadlift.  I can see it taking a few sessions to get used to the extra hip work from the sled sprinting.
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Zach Trowbridge
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« Reply #523 on: October 07, 2009, 07:46:44 AM »

<a href="http://www.youtube.com/watch?v=Gs5_Z0UjgRE" target="_blank">http://www.youtube.com/watch?v=Gs5_Z0UjgRE</a>
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Zach Trowbridge
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« Reply #524 on: October 08, 2009, 03:35:01 PM »

5/3/1 Bench Press (Wave 1, Week 2)

Warmup - SMR/stretching/jump rope

Medium-Grip Bench Press
70x5 (40%)
90x5 (50%)
105x3 (60%)
125x3 (70%)
140x3 (80%)
160x9 (90%)

Close-Grip Bench Press
5x100x10

Kroc Row
2x50x10
50x20

Shoulder is feeling improved, as long as I press straight up over my sternum.  If I try to press back over my face I can feel some crap grinding around and locking out feels weird.  Also happy with beating the previous week's reps with a higher percentage.
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