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RhodeHouse
10-05-2011, 12:32 PM
Hello everybody. I'm starting a 16-week training cycle this week for a Raw competition in January. My goals as a Raw lifter are as follows:

1. Squat 700lbs
2. Bench 500lbs
3. Deadlift 800lbs
4. Total 2000lbs

Obviously, if everything goes as planned, the 2000 should fall. I want to make this happen in January, but if it doesn't I'll be fine. Eventually, all of these numbers will fall.

For those who don't know or follow me on Elitefts.com, this is how I train:

I use the 5/3/1 method. I have a few tweaks that I use for various reasons. I Squat and Deadlift on the same day. I don't follow the template for Military Press work during a meet training cycle. I also keep my numbers very light when doing the 5/3/1 protocol.

Squat - 600lbs - I used 450;lbs to start this first cycle
Deadlift - 760lbs - I used 450lbs with this as well. More for my back than anything. I'm recovering from 2 herniated discs at L4 and L5.
Bench - 455lbs - I used 370 to start.

On my 3rd day I train mostly my back and a little bit of shoulder and arm work. my basic week looks like this:

Tuesday - Assistance Work
1. BSR 5-10 sets of 5-10 reps
2. Pull-ups or Lat Pulldowns 5 sets of 5 to 10 reps
3. DB Military Press 3-5 sets of 10-20 reps
4. Pushdowns 3-5 sets of 10-20 reps
5. Biceps 3-5 sets
6. Abs 8-10 sets

Friday - Bench Work
1. Bench - 5/3/1
2. Bench variation 3-5 sets or 10 reps
3. Triceps Extensions 3-5 sets of 10 reps
4. Upper Back 3-5 sets or 15-20 reps
5. Various Shoulder Raises 3 sets of 10-20 reps
6. Biceps 3-5 sets
7. Abs 8-10 sets

Sunday - Squat/Deadlift Work
1. Squat /5/3/1
2. Deadlift 5/3/1
3. Good Mornings or RDL 3-5 sets of 10 reps
4. Power Squat 3-5 sets of 10 reps
5. Abs 8-10 sets

That's my basic training template. It may vary here and there, but the basic philosophy never changes.

Brian C
10-05-2011, 04:51 PM
Great to see you in here again Matt. Best of luck with this cycle.

Brian Hopper
10-05-2011, 09:30 PM
Looking forward to following your progress. Are you going to use the 351 template with the singles at the end? I'm doing 531 as well, but I started a little late for my meet prep, plus I'm trying to work around an injury and it makes it harder.

joey54
10-06-2011, 07:33 PM
Matt, you don't do the rep out with this right? Just the prescribed reps?

RhodeHouse
10-07-2011, 07:37 AM
Looking forward to following your progress. Are you going to use the 351 template with the singles at the end? I'm doing 531 as well, but I started a little late for my meet prep, plus I'm trying to work around an injury and it makes it harder.

I do follow the 3/5/1 template and then a few singles on the 3 and 5/3/1 days. This worked great for me last time. I felt strong and wasn't beat up for the meet at all.

RhodeHouse
10-07-2011, 07:41 AM
Matt, you don't do the rep out with this right? Just the prescribed reps?

Correct. Just the prescribed reps. If you're more than 8 weeks out you can definately push the last set. What I found is that beat me up. If you're in the off-season or far enough out, I see no problem with going for extra reps. I actually decided to do 3 sets at the top percentage in my off-season.

Whatever my top weight was for the day I would take for 3 sets instead of 1. This helped me get the volume up a bit and still keep me from getting beat up.

Now that I'm 16 weeks out, I'll drop the extra sets and start taking 2-3 singles.

Brian Hopper
10-07-2011, 06:59 PM
I do follow the 3/5/1 template and then a few singles on the 3 and 5/3/1 days. This worked great for me last time. I felt strong and wasn't beat up for the meet at all.

Cool, I'm getting ready to do the same thing starting Monday.

Brian Hopper
10-07-2011, 07:06 PM
Whatever my top weight was for the day I would take for 3 sets instead of 1. This helped me get the volume up a bit and still keep me from getting beat up.

Would you do 3 sets extra for reps or 3 extra with the prescribed reps? So would it look something like this:
70%x3
80%x3
90%x3
90%x3
90%x3
90%x3

RhodeHouse
10-07-2011, 09:35 PM
Would you do 3 sets extra for reps or 3 extra with the prescribed reps? So would it look something like this:
70%x3
80%x3
90%x3
90%x3
90%x3
90%x3

70%x3
80%x3
3 sets at 90%x3

RhodeHouse
10-07-2011, 09:37 PM
It was the first training session of my 16 week cycle and it went well.

Bench
100x10
140x10
190x5
230x3
280x3
320x3
370x1
410x1
DB Incline
50x10
75x10
100x10
100x8
Lat Pulldowns 5x10
DB Extensons on floor 3x10@35
CS Rear Delt Raises 3x15 or so

I felt good today, despite being AWOL from the gym all week. Just got set-up at a training studio in Westport, so that eases my mind a bit. The wheels are on and I'm rolling.

The 410 felt heavy, but moved pretty well. My back was tight from being at the computer all week trying to line up a new job. I had trouble getting it loose. This caused some pain in my low back and I had trouble keeping my hips pushed up. This killed my leg drive and tightness. That being said, I still handled the 410 pretty well. Working it.

I just remembered I forgot to do abs! I'll get them done on Saturday before the games. Red River Shootout at noon. LSU and Florida in Death Valley. Bama plays Vandy at 7. I'll be watching.

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Brian Hopper
10-08-2011, 07:48 PM
70%x3
80%x3
3 sets at 90%x3

Thanks!!!

RhodeHouse
10-09-2011, 01:54 PM
My hip/hanstring/ITB has been all jacked up. Feels like everything is going to tear off when I sit back to squat. Doesn't bother me while pulling, though.

I so fucking tired of being banged up. It's just fucking ridiculous. Makes me hate training again.

Squat
145x5 painful
235x3 painful
325x3 painful
375x3 painful
415x5 painful
Awesome day squatting!!!!!!!!!!!!!!
Deadlift
135x3
225x3
315x3
405x3
Rack Pulls from the knee
225x10
315x5
405x3
495x2
585x1
675x1 had to switch to over/under grip. My thumb hurt so badly. I think my hands were just very sensitive from all the hook grip work.
Ab Wheel/Back Raises/Pulldown Abs/Face Pulls 3 sets of each

I can feel the difference in my back when I go to the over/under grip. No pain, just feel it. I'll keep working the hook grip. I'll be fine. It'll hurt like hell, but I'll stick with it because it's worth it as far as back pan goes.

I'll stay on top of moving more to help out my hip/hamstring issue. If it keeps up, I'll probably quit. Just tired of being in pain.

Alabama, LSU and Oklahoma are the 3 best teams in the country. The only reason Oklahoma is up there is because Alabama and LSU have to play each other this year during the regular season. There is really no need for a playoff like everyone bitches about. The only one I think is worthwhile would be a 4 team playoff. 1 plays 4, 2 plays 3. Winners play for the National Championship. Since the BCS started, the top 3 teams at the end of the year are the only ones that deserve a shot. And, they're the only ones in that elite tier. Take a look at the top 3 in the BCS over the last 10 years. Beyond #3, noone could've hung with the top 3. The BCS isn't perfect, but #1 plays #2 and I'm fine with that. Better than how it was in '97 (last year before BCS). #1 Michigan play #11 (I believe) Washington State in the Rose Bowl. #2 Nebraska played someone. Both #1 and #2 won and shared the Championship. #1 plays #2 and the season actually matters.

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drew
10-10-2011, 07:07 AM
Alabama, LSU and Oklahoma are the 3 best teams in the country. The only reason Oklahoma is up there is because Alabama and LSU have to play each other this year during the regular season. There is really no need for a playoff like everyone bitches about. The only one I think is worthwhile would be a 4 team playoff. 1 plays 4, 2 plays 3. Winners play for the National Championship. Since the BCS started, the top 3 teams at the end of the year are the only ones that deserve a shot. And, they're the only ones in that elite tier. Take a look at the top 3 in the BCS over the last 10 years. Beyond #3, noone could've hung with the top 3. The BCS isn't perfect, but #1 plays #2 and I'm fine with that. Better than how it was in '97 (last year before BCS). #1 Michigan play #11 (I believe) Washington State in the Rose Bowl. #2 Nebraska played someone. Both #1 and #2 won and shared the Championship. #1 plays #2 and the season actually matters.

<a href="[/URL]>Register here for the November Strength Seminar</a>
Rhodes, where do you rank Stanford? Not the best, but clearly the team with the best QB.

Also, here you go:

[URL=http://www.totalperformancesports.com/index.php/knowledge/upcoming-seminars]Register here for the November Strength Seminar (http://www.mcssl.com/SecureCart/ViewCart.aspx?mid=2D09FEE8-05AE-4919-8F19-46F3DE61635B&sctoken=9756fd0204c647459c65e4f1ef471b1b&bhcp=1)

ehubbard
10-10-2011, 07:41 AM
Good luck at the new job.

Fuzzy
10-10-2011, 07:50 AM
Matt, I pull with a hook grip, I find a thing spiral of tape around the thumb helps immeasurably with the pain. I pulled 711 at nationals with no pain, I notice it much more without the tape.

RhodeHouse
10-10-2011, 08:06 AM
Matt, I pull with a hook grip, I find a thing spiral of tape around the thumb helps immeasurably with the pain. I pulled 711 at nationals with no pain, I notice it much more without the tape.

Around the whole thumb? I'll have to check and see if tape is cool in Gene's federation. Thanks for the advice.

RhodeHouse
10-10-2011, 08:16 AM
Rhodes, where do you rank Stanford? Not the best, but clearly the team with the best QB.

Also, here you go:

Register here for the November Strength Seminar (http://www.totalperformancesports.com/index.php/knowledge/upcoming-seminars)

Thanks Drew. I'm not computer literate. I need an assistant.

As for Stanford, Luck is a stud. I don't see the crazy hype about him. I think he's very good. I think the media has built him up a little too much, but we'll see. The Heisman is about how the school promotes their athlete. I remember when Joey Harrington was at Oregon. They hyped him up like he was the next greatest QB EVER! He was good in college and less than stellar in the pros.

Stanford is a good team in an average conference. The Pac 12 is like the SEC in that all the teams are good. The difference is, the SEC is the very best football in the country - no contest. The teams in the Pac 12 are all very solid, strong teams - very balanced conference, just not the talent level of the SEC. Stanford would be like Ole Miss, Vanderbilt and Kentucky if they were in the SEC. Not good. Same thing with Boise and all those other schools who think they deserve a shot the the BCS, yet play the Sam Houston Institute of Technology each week. I don't think Luck would be the stud he is lining up against the likes of Alabama and LSU's defenses each week.

That being said, he can play. I woudn't mind having him on my team.

Fuzzy
10-10-2011, 09:56 AM
I go from the base of the thumb to just under the knuckle.

I am 99% sure it should be fine, there was no issue with it at all in CAPO meets (WPC Australia) and from what I know Gene would run a similar meet. http://www.youtube.com/watch?v=PHWx7fb9Z-I After this lift refs checked me over as it was a WPC teen wr and the taping was fine. It makes an unbelievable difference.

Put it this way, if even the IPF allows it, it should be fine.

Also, I find it very interesting you feel the difference in your back. When i crossed over from Oly lifting in May this year, I tried to use a mixed grip but the moment i moved 2 plates off the ground it just felt horribly wrong. Hook grip is holding up just fine, even with my skinny ass weak forearms.

krazylarry
10-10-2011, 03:27 PM
Why do you squat and deadlift on the same day?

Brian Hopper
10-11-2011, 08:13 AM
Got another question for you: You said you wear a the EFS super heavy knee sleeve in a 4XL. Have you used the heavy knee sleeve, if so what size? I ordered a pair of 5XL, but they are a little loose around my knees and they are out of 4XL, so I was going to try the heavys and see how those are. Thanks!!!

RhodeHouse
10-11-2011, 09:37 PM
I go from the base of the thumb to just under the knuckle.

I am 99% sure it should be fine, there was no issue with it at all in CAPO meets (WPC Australia) and from what I know Gene would run a similar meet. http://www.youtube.com/watch?v=PHWx7fb9Z-I After this lift refs checked me over as it was a WPC teen wr and the taping was fine. It makes an unbelievable difference.

Put it this way, if even the IPF allows it, it should be fine.

Also, I find it very interesting you feel the difference in your back. When i crossed over from Oly lifting in May this year, I tried to use a mixed grip but the moment i moved 2 plates off the ground it just felt horribly wrong. Hook grip is holding up just fine, even with my skinny ass weak forearms.

Good info, bro. I'll try it out this Sunday.

RhodeHouse
10-11-2011, 09:40 PM
Why do you squat and deadlift on the same day?

Two reasons:

1. That's what happens at a meet. You never deadlift fresh, so I train the way I play

2. My body is old and I have arthritis in my hip and herniations at L4 and L5. One day of back abuse is all I can take. I'd quit if I had to Pull hard and Squat hard in the same week on different days.

RhodeHouse
10-11-2011, 09:42 PM
Got another question for you: You said you wear a the EFS super heavy knee sleeve in a 4XL. Have you used the heavy knee sleeve, if so what size? I ordered a pair of 5XL, but they are a little loose around my knees and they are out of 4XL, so I was going to try the heavys and see how those are. Thanks!!!

It depends what you're using them for. If you want support and a little rebound, wait until the 4xl's are back in stock. If you just want them for warmth, loose ones should be fine.

RhodeHouse
10-11-2011, 09:46 PM
I trained in our magical training facility, deep in he bowels of...

BSR
4x10
3x5
Lat Pulldowns 4x10
Steep Incline 3x20
DB Curls/Pushdowns 3x10
Decline Sit-ups 3 sets
Blast Strap Fallout Holds

I was not in the mood today, but ended up having a good one. No caffeine, either.

Brian Hopper
10-11-2011, 10:42 PM
It depends what you're using them for. If you want support and a little rebound, wait until the 4xl's are back in stock. If you just want them for warmth, loose ones should be fine.

Thanks, I do want them for support and rebound, so I'll wait untill they come in. Just not sure if i should keep my 5XL for training or return them. Thanks again.

RhodeHouse
10-14-2011, 11:13 AM
October 15th is the last day to register with the Early Bird discount. Go to Totalperformancesports.com and click on the Upcoming Seminar link. Sign up now and save $50.

And buy some supplements from AtLarge. Chris supports powerlifters and strength sports, so support him.

RhodeHouse
10-16-2011, 04:13 PM
Bench
140x10
190x5
230x5
280x5
320x5
SCG Bench
135x10
185x10
225x16
Low Cable Rows 5x10
Elbows-out Extensions 3x10
Band Pushdowns 3x20
Rear Delt Raises 3x10
Sit-ups/Ab Wheel 2 sets of each

Good workout. I'm feeling pretty good. The body is beat up, but I'll get through this week and take a much needed deload.

RhodeHouse
10-16-2011, 04:16 PM
My hamstring/ITB is still nagging. Stupid sport!

Squat
145x5
235x3
295x5
335x5
380x5
Deadlift
135x5
225x5
315x1
405x1
495x1
585x1
Good Mornings 3x10@145
Leg Press 2x20
Ab Wheel/Sit-ups 2 sets of each

My back is a little aggravated today. I iced my low back and napped at the same time. Multi-tasking. Then I iced both hips and hamstring/glute tie-ins. Wow, that's a sensitive area.

Brian Hopper
10-16-2011, 05:27 PM
Solid sessions Rhodes!!!

RhodeHouse
10-19-2011, 09:40 AM
I trained at Beast Gym Tuesday night. I got caught up doing some things and headed over there around 9.

T-Bar Rows 5x10
Pull-ups 7x5
KB Military Press 3x20
Band Pushdowns 5 sets
DB Curls 3 sets

It wasn't the best workout. I need a back machine with support because of my disc issue. I know the T-Bar is a great movement, but it's a lot on my low back. I only used 3 plates for my sets. It was basically a warm-up to do Pull-ups. I got some work done, though. In the future, I need to get to a commercial gym for this workout. I really enjoy all the different back machines at my disposal.

My hip and back ahve been really jacked up, lately. I know a big part of the reason is that I haven't been working as much as I'm used to. I've been training people here and there, but nothing like normal. instead, I've been job hunting. All the sitting is beating my back up. I've made a good effort to get out a few rtimes during the day to walk and I've been really on top of stretching.

The good thing is, I've really had a lot of time to start writing a book that I've been thinking about for a long time. I'm going to put together a training book with all of my workouts I've done since I started powerlifting. I'm also going to have a nutrition section. It's not the Paleo Diet. It's just some of the ideas and meal plans I used to gain weight. It's actually been a pretty interesting undertaking. It's making me think about a lot of the diffferent things I've done over the years. I'm looking forward to getting deeper into it.

RhodeHouse
10-22-2011, 01:57 PM
We had a good day in "The Dungeon". Brian had to hustle because it was parents' weekend, so we finished up after he left.

Bench
100x10
140x10
190x5
230x3
280x3
320x1
370x1
410x1
450xmiss
450x1
Fat Bar SCG Bench
70x10
160x10
210x10
240x10
290x7
DB Extensions
30x10
40x10
50x10
Side Raises/Low Cable Rows 4x15
Hammer Curls 3 sets
Ab Wheel 4 sets

I hit the 450 after missing it. The first time it flew off my chest, but I pushed back too much. I got stuck in no-man's land and wasn't able to lock it out. I did the same thing the second t9me, but was able to finish it. It was ugly, but I'm very happy being over 3 months out from the meet. This was a great day.

This tells me a few things.

1. Setting my training maxes in the 80-85% range was brilliant. I get my rep work in and on the prescribed days can still take some heavy singles.
2. My Assistance Work is doing what it's supposed to be doing.
3. I'll stay the course, but add in a little bit of band or chain work on my second exercise to help me lock weight out. If I get the bar too far back at the contest I want to be able to lock it out, no matter what.

I really recommend setting your training weights a little lower than prescribed if you follow 5/3/1. I squatted an easy 600 last year and I used 350, 370 and 390 as my training maxes during my 12 week cycle. AN EASY 600! I should have opened with it. If I can train lighter and still perfomr where I need to, why in God's name would I beat myself up in training? One great thing about getting older and being injured is that you learn to lift without your ego.

I'll be icing my hip and back today in preparation for a squat day tomorrow. We'll see how I feel. i had toyed with the idea of taking 2 deload-type weeks in a row to let things calm down in my hip. I'll see how my pre-squat work goes today and tomorrow morning.

Looking forward to watching Alabama Roll over Tennessee.

RhodeHouse
10-23-2011, 03:51 PM
I was planning on taking this week off, but I wamred up and took it by feel. I decided early that I won't deadlift for another 2 weeks.

I have to say my special boys were helpful today. Josh and Karsten can sometimes lose what some might call, focus while we train. They're usually good about focusing on their stuff, but not anyone else's. They'll make stuff up eventhough they clearly weren't paying attention. Karsten is better at saying that he just wasn't watching. I can appreciate that. He's honest. Josh will lie like a rug.

Today, they were very helpful and I appreciate it.

Squat
145x5
235x3
325x1
375x1
415x1
465x1
505x1
Power Squat 3x10
RDL 3x10
Ab Wheel/Back Raises/GHR Sit-ups/McGill Sit-ups 2 sets of each

My hamstring/glute/hip area was pretty good today. This tells me it's getting better. Next week is a deload, so I'll be feeling good in 2 weeks when I get back at it.

The 465 was very good. This is the first set where the pain started. The last few weeks it started at the bar! The 505 I cut high because it hurt. My hamstrings felt tight like when you sit around too long and get stiff. I just can't quite stay loose. But, as I said, this week was way better. With 2 weeks off from squatting I should feel good going into my next 4 week cycle.

I'll change nothing with my squat training next cycle. I'll pull on my 3's week and my 1's week. I'm hoping this keeps the back a little healthier.

It's a work in progress and I'm progressing.

Brian Hopper
10-23-2011, 07:54 PM
If your not pulling on the 5's day, what are you doing instead?

vdizenzo
10-23-2011, 08:56 PM
Matt Rhodes molests collies.

RhodeHouse
10-24-2011, 08:57 AM
If your not pulling on the 5's day, what are you doing instead?

Most likely I'll just hit a more back friendly movement like RDL's, Rack Pulls, Back Raises. I'll pick something where I can really keep my low back locked in and "safer'. I'll still spend my time building up my back and abs. The pulling is good, but it's taking it's toll on me. I have to stay ahead of the pain.

Brian Hopper
10-24-2011, 08:11 PM
Thats a pretty good idea, im gonna have to try that.

RhodeHouse
10-25-2011, 06:07 PM
I met my parents for luch today. I tried to get a hold of Brian, but he was dodging my calls, so I opted for Gold's.

Hammer Rows 4x10
Hammer Low Rows 3x10, 2x20
DB Military 30x10 50x10 60x10 70x8
Face Pulls/Side Raises/Front Raises 3x10
Pushdowns 4x8-15
Hammer Curls/BB Curls 3x10
Sit-ups/Back Raises 6x10

It was a good workout. I really tried to keep my shoulder blades squeezed together while I did the Rows. When I hit my 450 bench last week I pushed the bar way back over my face. This tells me that my back isn't strong enough or tight enough to stay in position. If I'm going to hit a nice bench in January, I need to keep the bar more over my chest so I have somewhere to drift it if need be.

The hip/ITB/hamstring is all feeling better. I must have strained it. Everyday it feels a little better and a little looser. I'll keep up the light syretching and stay on top of the little things to keep it loose.

Since I am currently unemployed, I'm spending a lot of time sitting at a computer looking for jobs and all that fun stuff. This has caused a lot of the problems I'm dealing with in my back and hip. I know it is. If you sit a lot, make sure to get up and move. Make sure you don't let your back, hips, glutes and hamstrings get tight on you. I can notice my loss of flexibility when I touch my toes.

Pay attention to how you sit on the couch, how you sleep, how you sit at your desk. All this stuff will make a difference in how your body feels.

joey54
10-25-2011, 06:59 PM
The pulling schedule certainly makes sense. I like that tip with the back work as well.

RhodeHouse
10-31-2011, 05:58 PM
This past week was a deload for me. I didn't train on Friday. I went into the City to do a security gig at a jazz benefit party. $250 to listen to Sweet Georgia Brown, Lou Reed and a whole bunch of great music. Someof it wasn't my style, but live music rocks. Lots of rich folks there, too. You could smell the stench of entitlement and unhappy wives.

Leg Press 20 minutes on the leg press doing single leg stuff and few few with both legs. Just tried to move and get the blood flowing.

Leg Curls/Leg Extensions 4 sets
Back Raises/Face Pulls/Sit-ups 5 sets of each

Just moved around today. I'll get back at it this week. The hips are felling better. My ITB is still tight. I'll be really trying to increase my water intake. I'm terrible about staying hydrated. Maybe this is causing some of the problems. That and I'm old!

RhodeHouse
11-01-2011, 08:24 PM
CG Incline
95x10
135x10
155x10
185x10
2x5@225
Lat Pulldowns 5x10
Low Rows 3x15
Pushdowns/DB Curls 3x10
Sit-ups 3 sets

RhodeHouse
11-04-2011, 09:25 PM
We had a little meltdown pre-workout today, due to me. I can really get under people's skin. I have a terrible personality trait that makes me keep poking at you if I see it bothers you. There is a little man with a gun to my head that "makes" me do this, so I don't have a choice in the matter.

Those who know me and choose to continue to deal with me just ignore me because they know I'll get bored and go away if they don't respond. But we have one guy who after 6 years, still doesn't get it. I will say I was intolerable tonight. I'm no fun to be around right now and I'll fully aknowledge that. Nonetheless, we are all supposed to be men and as we all know, men bust balls. And, knowing me for 6 years, you'd think that my training partner would know. We don't call him "Day 1" for no reason. XOXO

I kicked ass as usual tonight.

Bench
100x10
130x10
190x5
230x3
270x3
320x3
340x3
410x1
430x1
CG Fat Bar
160x10
210x10
250x10
Pull-ups 10x5 Thanks Brian!
3-way Raises 60 reps
DB Curls 3 sets

I'm squatting tomorrow instead of Sunday because Vincent, Drew and Knobs are competing on Sunday so I didn't do abs.

Looking forward to LSU v. Alabama. RMFT!

RhodeHouse
11-06-2011, 06:58 PM
We squatted Saturday because we were at the meet on Sunday. Vincent hit a nice, but hard fought 850 on a DEADLIFT BAR! Yup! They had a deadlift bar for benching. Ridiculous!

Squat
145x5
235x3
325x3
375x3
425x3
Lying Leg Press 3x10
GHR 3x10
Single-leg Curls 3x10
Single-leg Press 3x10
Good Girl/Bad Girls 2x20
Ab Wheel 5 sets

This was my first experiment with training the squat and then basically doing the rest of my work on machines. I'm banged up, so this is easier on my joints for now. I also think I have some firing issues. i don't think my hamstrings really fire that hard. I'm hoping that training the myscle might help to get them contracting hard again. Who knows.

The work in progress continues. I'm crazy sore today, but not in pain. Just stiff. This is good. I'll keep hammering away. My program is still intact, just tweaked for necessity. We'll see how it works out.

Brian Hopper
11-06-2011, 07:40 PM
Did they really use a DL bar for benching? Was is an okie or Texas? lol, That's f'ckn crazy.

ehubbard
11-08-2011, 07:15 AM
Rhodes, I am beginning to wonder if this whole unemployment thing is just a ploy for you to get paid by Ermal (sp?) with money as opposed to your current compensation of uncomfortable stares and awkward attempts at hugging you?

RhodeHouse
11-09-2011, 08:09 AM
Rhodes, I am beginning to wonder if this whole unemployment thing is just a ploy for you to get paid by Ermal (sp?) with money as opposed to your current compensation of uncomfortable stares and awkward attempts at hugging you?

My people cannot confirm or deny this allegation.

RhodeHouse
11-09-2011, 08:10 AM
Did they really use a DL bar for benching? Was is an okie or Texas? lol, That's f'ckn crazy.

I have no idea. It was a shit show. The squatters had to use the same bar. It was like a USAPL meet. At least they usually use a solid bar.

RhodeHouse
11-09-2011, 08:12 AM
I had a good one today. I went up to Brian's place and trained by myself. It was awesome! i put the music on nice and low and just hammered out my work.

Incline
95x10
135x10
185x10
205x6
225x5
CSR 5x10
BWT RH/Sit-ups/Pushdowns/Shoulder Raises/Low Rows 3 sets

I also did 2 sets of Step-ups and Belt Squats just trying to get the blood flowing in my legs to see if that helps with my problems I've been having.

Then I did a bunch of stretching. I think I found a new way to get some traction for my back. It was aggravated a little because I tried a bunch of different things today.

At the end I was able to sit pretty deep into a stretch that I've started using. I still get pain in the hip, but i think I actually felt a stretch today. I'll keep working it.

drew
11-09-2011, 08:18 AM
When you get a moment, shoot me some ideas for movements I can do without utilizing my arm. I am seeing the doc tomorrow and even if it's good news I'm thinking I will be relegated to light rehab for at least 3-4 weeks. Right now I'm thinking of doing belt squats, ghr and attempting some SSB squats on Fridays and then probably doing band GMs and ab work in addition to whatever rehab I will be doing when I'm home.

RhodeHouse
11-16-2011, 11:37 AM
I trained down at TPS the day before the seminar with the old crew. As always, lifting weight with Steve and Kevin is always a pleasure. I veered off course a bit with my 5/3/1. Next week I'll be in Arkansas, so I decided just to take a single based on how I felt. While I'm in Arkansas, I'll train, but it'll be deload-type workouts.

Bench
135x10
185x5
225x3
275x1
315x1
365x1
405x1
DB Incline
50x10
75x10
110x8
CSR 5x10
Pushdowns 3x10
Italian Cleans 3x10

I got the Italian Cleans from Steve "Jersey Shore" DeLillo. He's not actually one of those embarrassments to humanity, but he is from Jersey.

The Italian Clean is the Biceps Curl. Great exercise when you're looking to fill out a Medium t-shirt with 12" arms.

After training we went out to Jerry Remy's Bar and Grille. We ate, drank and were merry. It was a great time. I think we sat there for 5 hours.

No one got arrested or in a fight, so it was a win for the group.

__________________________________________________________________

Sunday was a nice day. Beautiful morning. I woke up and ate breakfast feeling good. I was looking forward to squatting.

I stopped at the convenience store and got a water and a Rockstar energy drink for the ride to Gold's. I sipped the Rockstart and began thinking about going through a thorough warm-up. I wanted to be totally loose and dripping sweat by the time I took the bar.

I got to the gym before Karsten and Josh. I walked in, set up shop at the monolift and headed into the bathroom to prepare.

I made sure to wear my Under Armor Boy Shorts for training. I love their underwear and bought a pair of the short ones to wear underneath my Rehband shorts.

As I dropped my drawers, Karsten walked in with his Equi-block. I had already applied a good layer of Mineral Ice mixed with topical Lidocaine. So for good measure, I reapplied with Equi-block.

Warm-up
1. Standing leg swings to the front 10 reps each leg
2. Standing leg swings side to side 10 reps each leg
3. Reverse hip circles 10 reps each leg
4. Forward hip circles 10 reps each leg
5. Foam Rolling of ITB, Quads, Hamstrings, Back, Groin
6. The Stick on my calves
7. Trunk Circles 10 reps each direction
8. Walking Hamstring stretch with good morning 10 reps each leg
9. Banded Glute activation side step 10 reps each leg
10. Glute Bridges 10 reps
11. Sit and reach hamstring stretch
12. Take a knee quad and hip stretch each leg
13. Calf stretch each leg
14. Indian style seated hip stretch each leg
15. About 2 minutes worth of reps on a lying leg press machine

Squat
145x5
235x3
325x1
415x1
Single Leg Press 3x10
Hamstring Curls on RH 3x10 each leg
Good Girl/Bad Girls 4 sets of different movements
Pulldown Abs 5x10
Crunches on bench 3 sets

After all of that warming up, I was in pain with the bar. Every set was different because I couldn't keep myself in position because something would hurt or my leg would start shaking because of the nerve pinch. What sucks, but I guess is good, is that the back didn't hurt. No pain even when my leg was shaking. After I squatted Karsten and I went looking for stuff to do. A few of the things we tried made my back flair up.

When I got home I took an ice bath and that made a world of difference. I had a realization during training and in my ice bath. A kid that came to our seminar made a comment to me "Get healthy. I'm tired of you complaining about your back..." I stopped listening after that. Honestly, I wanted to knock the little fucker out.

Mainly, it hurt my ego. And, I'm thinking, he hasn't put any real time under the bat and has no idea how beat up I am from sports and lifting. I could go on and on about this and I'd be 100% right.

Once the seminar was over I actually forgot what he said until I took 415 the following day. When I racked the weight, his comment came back to me. If I want to keep lifting and living, I need to take a few steps back and prioritize what I'm doing.

I called our Physio, Brian. He asked a question that made perfect sense. Basically, he asked if I was going to continue to squat and try to do some rehab or if I was going to rehab and stop squatting. He used the analogy of continuing to play a sport if you have an injury. You can rehab it, but the stresses of the sport are going to limit the recovery. Time heals.

I'm not ruling the meet out, but there's no way in hell that I'll squat 700lbs in January if I can barely move 415 now.

I've noticed a few things as I've paid more attention to my body. I used to be a very explosive squatter. I was super fast out of the hole. Now, it's like saying a prayer and hoping I go back up with the weight. This is due to some muscular issues, namely, I don't think my hamstrings are firing efficiently, if at all. Same with my glutes. While doing certain exercises I've noticed that I'm all out of whack.

I'm upset, but this is what I need to do in order to continue. I have the back problem. I'm not getting surgery, so I need to continue to get it stronger. I need hip repalcement, but it's not there, yet. I need to keep the area loose and increase my ROM as much as possible. These are all things I can do on my own.

I'll continue to train my bench hard. I may do a bench only meet to see if I can get my 500 raw. I'm not sure. I need to start over again and build my body back up so it's strong again.

It's time for a Mulligan.

________________________________________________________________________

I went up to see Brian today. He helped me with some corrective movements and mobility stuff. Wow! I suck. It's amazing how tight and immobile I am and I can still do what I do. He had me do a few things after my normal warm-up.

Honestly, I don't feel like describing each mobility drill, but I did 3 of them for my hips.

Circuit 1
-Squat to Stand 6 reps
-Slide board - Sumo deadlift with DB - keeping toes pointed straight ahead 8 reps
-Slide board - Overhead Dowel Squat 10 reps

The slide board was tough because my feet wanted to turn out. Trying to keep them straight did a number on my hips and groin. My depth with a flat back was horrible! The Dowel squats were as bad.

Circuit 2
-Squeezing foam roller between knees - hamstring stretch 10 reps
-Heels on pad - Squat to raise hands overhead and stand 10 reps
-Heels on pad - Ovrhead Dowel Squat 10 reps

WOW! I'm tight everywhere. I felt great after. My back was a little lit up from the crazy low back pump, but another ice bath did the trick.

Onto training for the day.

Fat Bar CG Incline 70lb bar but I'm doing math like it was a 45lb bar
95x10
135x10
3x8@185
CSR 4x10
Lat Pulldowns 3x10
Low Rows 3x15
Various shoulder raises in between all sets 10-20 reps of each
Pushdowns with band attached 3x10
Curls 5 sets
McGill Sit-ups 5x10

Stretching

RhodeHouse
11-25-2011, 04:42 PM
Tuesday
Incline
95x10
135x10
185x10
3x5@225
Seated Rows 5x10
Lat Pulldowns 5x10
DB Curls/DB Extensions 3x10 each
Ab Wheel 3 sets

------------------------------------------------------------------------------
Friday
Incline
95x10
135x5
185x5
225x5
CG Bench
135x10
185x10
225x10
Seated Rows 5x10
Dizenzo Rows 4x15
Pushdowns 3x10
DB Curls Down the rack for sets of 6
Side Raises Down the rack for sets of 6
Hanging Leg Raises 3 sets

I did my mobility and corrective work after both workouts. Good times in Arkansas. I'm not looking forward to going back to CT.

RhodeHouse
11-29-2011, 08:38 PM
Lots of learning and talking with Brian today. All in all, a very good training session.

Mobility and Corrective work

Fat Bat CG Incline
95x10
135x10
185x5
205x5
225x5
CSR 4x10
Lat Pulldowns/Side Raises 3x10
Low Rows/DB Military 3x10
DB Extensions/DB Curls 3x10
Sit-ups/Side Bend 3x10

Single Leg Mobility and Corrective work

Brian gave me 2 new things to work on. I wasn't as bad as I thought I'd be. I did a hip stretch/mobility drill then did signle leg reverse lunges with my back foot on the slide board. I was way more mobile than I thought I'd be. I look forward to working these. I think they help me with my hip tightness and to keep me more upright in the bottom of the squat.

RhodeHouse
12-03-2011, 12:47 PM
Bench
140x10
190x5
230x3
2x5@290
2x5@300
300x5
Swiss Bar
135x10
185x10
225x10
2x10@275
Low Cable Rows 5x12
Pushdowns/DB Curls/DB Cleans 3x15-20

After my main work I did my corrective work.. Master Brian added a few movements in for me. Here's my corrective work.

-Hamstring stretch to squat to overhead stand
-Overhead Squat w/ mini band - 2x10

-Squat to stand stretch 2x6
-Sumo DL on slide board 2x8
-Overhead Squat w/mini band on slide board 2x10

-Take a knee hip/quad stretch 2x6
-Reverse lunge on slide board 2x10
-Lying groin stretch 2x5 each leg
-Side Lunge on slide board 2x10

Everything is coming along well, I think. It's really tough not squatting, but I know all this work will pay off in the long run.

I'm still amazed at how bad I am at some of these basic movements. It stands to reason that if I can improve my flexibility and mobility that my squat and pull will reap the rewards.

The best thing is that I'm not in pain anymore. The improvement I've made has made such a difference, especially for the hip/groin pain. My back still gets lit up every now and then, but it never stays.

I can't believe I'm a bench only guy.

RhodeHouse
12-04-2011, 06:40 PM
Another magical day at the gym. I did all the work Brian has for me. Friday he added in some single-leg work. This is humbling, but not terribly hard. Just doing what needs to be done. Wish it was more interesting, but this is where I am.

RhodeHouse
12-05-2011, 08:19 PM
Karsten, Brian and I got together this morning for a good session.

I warmed up with my mobility and corrective exercises.

CG Bench
95x10
135x10
185x5
225x5
275x4
295x4
315x4
Rolling DB Extensions 4x15
Lat Pulldowns 4x12
Face Pulls/DB L-Raise/DB Curls 3x15
McGill Sit-ups 3 sets

Good workout. My weight is coming up and I'm feeling pretty good. I'm not trying really hard to gain, but it's working, so I'll ride the lightning.

RhodeHouse
12-11-2011, 03:49 PM
Bench
140x10
190x5
230x3
280x1
320x1
4x4@340
Fat Bar Incline 70lbs bar (I won't do the math)
135x10
155x10
185x10
205x10
CSR 3x15
YTW's/Band Pushdowns/DB Curls 3 sets

RhodeHouse
12-11-2011, 03:51 PM
I did my work today. I added in some static holds on the back raises machine.

Not a great day in Rhodestown. My grandmother died this morning. She was 96, so she lived a long and happy life. It just really sucks and I'm worried about my dad. Life can suck sometimes,

Coke
12-12-2011, 10:52 AM
Sorry to hear of your loss, please accept my condolences on the passing of your grandmother.

RhodeHouse
12-12-2011, 09:43 PM
Sorry to hear of your loss, please accept my condolences on the passing of your grandmother.

Thanks dude. I appreciate it.

RhodeHouse
12-12-2011, 09:47 PM
Caught up with Brian and Karsten today. Good session. My shoulders are getting beat up, but nothing bad. Iced and feel good now.

CG Bench
140x10
180x5
230x3
280x3
3x3@320
DB Extensions 3x10
Lat Pulldowns 3x12
Face Pulls/DB Curls/DB L-Raise 3 sets
Crunches/Planks 5 sets

I added in some extra work for my lower body/corrective work with no ill-effects. I'm feeling very good, but I know not to rush it. Patience will prevail.

I'll add in some extremely light deadlifting before I start squatting again.

Everything is going in the right direction.

Brian Hopper
12-13-2011, 06:36 PM
Sorry to hear about your loss.

RhodeHouse
12-28-2011, 08:31 AM
I've been in Arkansas for a week, so I haven't been posting. This is the first time I've sat down in front of a computer in over a week. Awesome!

Christmas week was a delaod for me, so I did very little work at the gym other than assistance work. Monday Ic went in and started my new training phase. I didn't have wraps or a belt, so it was a little lighter than I would have gone, but it worked just fine.

CG Bench135x10
185x5
225x3
275x1
4x2@315
CG Fat Bar Floor Press
135x3
225x3
3x3@315
Nautilus Lat Pulldown 3x12
Raer Delt Machine/Pushdowns/DB Curls/Side Raises/Sit-ups/Pulldown Abs 3 sets of each

Getting ready for the last push before the bench meet. I can't believe I'm doing a bench meet. Can't wait to start squatting in a month!

RhodeHouse
12-30-2011, 09:34 PM
It was good to get back in with the guys. Vincent, Eric and I trained on the bench while the other hoodlums were in the rack doing RBP's.

Bench95x10
135x10
185x5
225x3
275x1
315x1
365x1
4x2@390
Chain Bench w/chains Rhodes' Style
4x3@315 + 3 folded chains
CSR 3x12
Band Pull-aparts 4 sets
Stability Ball Crunches 3 sets

The Benches sucked! Four sets at 390 beat my ass up. I feel strong and I think I'll have a good run at 500. The Chain Presses sucked equally. Whern I use chains, I fold them over twice. Basically, set the chains up like normal. Then fold each end over so it's half as long. This way the entire chain deloads and reloads. With the normal set up, the chains barely move.

RhodeHouse
01-01-2012, 01:53 PM
Well, another fun day training. Yup, I did my mobility work. Then I pulled 135 for 3x5. I felt good. The back was a little banged up, but I think I'm been so immobile for so many years that when I do the rehab work, it just gets things moving that haven't moved in a long time. No pain once I left the gym. This tells me I'm not inflaming the sciatic nerve.

The meet is January 29th. The following Sunday I'll start squatting again. I'll consult Brian, but I think I'll only pull once a month. Progress!

joey54
01-02-2012, 04:28 PM
500 will be a good number to hit for sure.

RhodeHouse
01-03-2012, 05:23 PM
Thanks Joey. I appreciate it. I feel pretty good.

Monday - Bench Work

CG Bench100x10
140x10
190x5
230x3
280x1
320x1
340x2
360x2
CG Fat Bar Floor Press
70x3
160x3
250x3
300x3
320x3
340x3
Lat Pulldowns 3x12
Side Raises/Pushdowns/DB Curls/Sit-ups/Band Pull-aparts 2x15 each

------------------------------------------------------------------------------------

Tuesday's Rehab Work

I did my usual work. Then I did RDL's 3x10@135

After the meet I'll be getting back under the bar. I'm hoping all the time off has helped my back out. Getting old blows!

Brian Hopper
01-03-2012, 05:59 PM
Which would you recommend and why...squat and deadlift on the same day or on different days? Thanks

drew
01-05-2012, 08:36 AM
Thanks Joey. I appreciate it. I feel pretty good.

Looking good Billy Ray.

RhodeHouse
01-07-2012, 03:40 PM
Thanks Drew. Feeling ready.

Brian, I'd do them both in the same day. That's what happens at the meet. You never pull fresh, so why not practice like you play?

If you have a 4th day, I'd just do all of my assistance work on that day. After squatting and pulling it's hard to gear up for assistance work. On a seperate day, you have no excuse.

Plus, it's nice not to have to "get up" mentally to train every time.

RhodeHouse
01-07-2012, 03:43 PM
Bench140x10
190x5
230x3
280x1
320x1
370x1
3x2@415
Chain Bench with 3 chains folded in quarters
230x3
320x3
340x3
CSR 3x10
Band Pull-aparts 3 sets

I'm ready for the meet. Just have one more heavy week of training and it's go time.

Brian Hopper
01-07-2012, 05:49 PM
Thanks Rhodes for your input. I'll start it up next week. I do have a 4th day so I focus on assistance work on that day. Thanks again!

RhodeHouse
01-08-2012, 03:48 PM
I actually moved some very light weight today. I'm almost back!

I went through my warm-up that I think I'll have to use before I squat for the rest of my life.

My custom warm-up is so much better than everyone else's.

Deadlift2x5@135
3x3@225
RDL 3x10@135
Weighted Crunches on bench 5 sets

It felt good to put a little weight on the bar. I was on the verge of feeling some tingling, but it never showed up. This tells me the warm-up was effective. Next week I'll do basically the same thing. After the meet I'll introduce the squat back in.

It's going to be a ridiculously slow and light road, but I believe it will pay off in the long run.

I'm thinking marathon, not sprint.

RhodeHouse
01-17-2012, 06:21 PM
Last Friday I hit 440 for 2 singles. That was my last heavy day before the meet. I've been doing a bunch of band work to keep loose and to recover from the training. I feel great and ready to lift. Too bad it's still 2 weeks away.

I pulled on Sunday. I did 2x5 at 225 and 315x3. Back felt good. No belt. I'll be joining the "no Belt Brigade' for a while as I try to get back to squatting and pulling. This should help with my ab and core strength. I'll play it by ear, but for now, this is the plan.

After 2 months of rehab, I'm not much better. My back is still bad and my hip has arthritis. WHAH! But, I'm much more mobile and I feel better. Loks like I'll have to continue my back rehab and just deal with the pain of being old. WHAH!

After the meet, the bar goes on my back and the road to 700 begins a new.