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Sensei
04-10-2006, 09:46 PM
One week out from a meet, I ended up injuring my left hamstring w. a ridiculously light 315lb squat. I believe that I ramped up my training too much, too quickly and didn't do the base work that I (and my hamstring) needed. Since then, I had a solid two weeks off and I've been gradually getting back into the swing of things. I bought a cheapo glute-ham bench from newyorkbarbells.com and I am now to the point where I can do higher-rep squat sets of 225 without much discomfort. I'm still stretching, massaging, and icing almost daily and hopefully in a few weeks, I'll be ready to start squat and deadlift training in earnest.

I'm really starting to get worried that training hard and injuring myself is starting to become a pattern, so I plan to be more systematic in terms of organizing my training and recovery. Because time is always an issue, I've always given excuses to do more or less than what was planned on paper - from now on I WILL NOT BE DOING THAT!

Here is my tentative training template that I'll be using in a few weeks. I'll start using it with my bench training later this week.


* * * * * * * * * * * * * * *
Session #1: Squat focus
Session #2: BP focus
Session #3 (4-5 days after session #1): DL focus
Session #4 (4-5 days after session #2): BP auxiliary focus
Session #5: Squat focus
Session #6: BP focus
Session #7 (4-5 days after session #5): DL focus
Session #8 (4-5 days after session #6): BP auxiliary focus

Rest for 6 days

Repeat Cycle w. different exercises or training means/modes


* * * * * * * * * * * * * * *

Each training session will center around one main exercise which I will warm up with. Then, I will do a "max" (for reps, time, weight, etc.) and then do drop off sets with 6% less weight (or 6% more time, etc.) until I can no longer sustain that level of performance.

This training plan is more or less based on Dietrich Buchenholz's ideas of auto-regulatory training. He has his detractors, but I've always believed his ideas were sound - I've just never had the discipline to give it a fair shot. Well, I've run out of excuses and we'll see how it works.

Bohizzle
04-10-2006, 09:58 PM
good luck with ur new approach and hopefully u can keep away from the injury bug this time around!

Andrew

jkirkpatrick
04-10-2006, 10:03 PM
Great to see a journal, Sensei! I've followed a lot of your posts and this should be an interesting read. :lurk:

Good luck on the hamstring and the self-restraint. :)

Sensei
04-10-2006, 10:48 PM
Thanks guys! I think it's a pretty solid plan and look forward to getting started with it!

Monday, April 10, 2006
Pull-Ups: x10, x10, x9, x6

Later in the evening:
Treadmill: 15mins
GHR: x6 x 4sets

Pull-ups were hard and I feel like I've lost shoulder flexibility from neglecting them. My hamstrings were still pretty sore from Saturday, so I did treadmill and GHR tonight.

Sensei
04-11-2006, 04:04 PM
Tuesday, April 11, 2006
BP: bar x 10-15 x 2sets, 135 x 10, 185 x 6, 185 x 12*, 185 x 8**

*=max set
**=drop off set

Wow, that was humbling... Oh well, in 8 days I'll be giving it another shot - I plan on doing much better.

Sensei
04-14-2006, 08:40 PM
Friday, April 14, 2006
SQ: bar x 10, 135 x 10, 225 x 6 x 2sets, 225 x 8, 225 x 10, 225 x 6

The weight was light, and my hammy felt pretty good before I started squatting - it started to hurt though on the sets w. 225. I was feeling light-headed too and decided to err on the side of not enough rather than too much...

Bob
04-14-2006, 09:49 PM
Interesting new approach Sensei..
I look forward to seeing the results...
In your old journal, you used to have videos of some KB sessions... are you still going to mix them in with this new routine?

I don't know if I could handle 6 days off.. more then once a year..
I'm on a 4 day this week, because of travel and family commitments.. and trying to give my grip some rest.. and it's driving me nuts. Only 4 long walks..

Good luck!!

Bohizzle
04-14-2006, 09:59 PM
Only 4 long walks..

but were they on the beach? :drooling: lol

Sensei - 225 ain't no joke considering ur just coming back, and good job on taking it back a step in case of possibly reinjuring.

Andrew

Clifford Gillmore
04-15-2006, 01:57 AM
Thats a big recovery cycle! Cool ****.

Sensei
04-15-2006, 07:17 AM
Thanks for the replies guys!

Bearwolf and Risk,
The SQ/DL and BP/BP Aux. sessions are staggered and I'll do some other auxiliary work inbetween sessions too, so I'll generally have no more than a few days off at a time.
Of course I'll still be doing KB work from time to time, but I'm going to be a little more systematic about where I add the work.

Andrew,
Thanks! I have to resist the urge to throw on an extra plate - I know I need to take it slowly.

Stumprrp
04-15-2006, 07:53 AM
cant wait to see the progress SENSEI, your already a beast!

Sensei
04-15-2006, 04:31 PM
Thanks Stumprrp! I am a long way away from being a beast but I'll do my best to get there!

Saturday, April 15, 2006
Military Press (warm-up): bar x 10 x 2sets, 95 x 6
Military Press (15 seconds): 150 x 6, 140 x 6 x 2sets, 140 x 5
Pull-Ups (parallel grip): x8 x 3sets

150 for 6 was a pretty good effort. If I had had more time, I think I might've been able to do a couple more, but I think my weight and time selection was pretty good.

jkirkpatrick
04-15-2006, 05:49 PM
Very good pressing! :lurk:

Sensei
04-18-2006, 02:03 AM
Thanks J!

Monday, April 16, 2006 - Rehab Work
Treadmill: 15 mins
Band Leg Curls (purple/light): x10 x 3sets
GHR: x10 x 3sets

I would've done more, but I had to put the lad to bed and ended up falling asleep.

Sidior
04-18-2006, 02:13 AM
really like your new recovery plan, hoping to see some big numbers in here once you are all better again

Sensei
04-18-2006, 06:33 AM
Thanks Sidior - I am too!

drew
04-18-2006, 07:30 AM
Goo dluck with this new style Sensei. I always find with auxiliary work that I tend to go too heavy or too intense which has probably contributed to my injuries. I suspect you do the same. You just gotta remember that the auxiliary is just that. I still have to fight myself on it some days.

Anthony
04-18-2006, 07:38 AM
Sorry to hear about the hamstring injury. Sounds like your new approach is giving more consideration to your old age. Good stuff. :D

Sensei
04-18-2006, 12:14 PM
Sorry to hear about the hamstring injury. Sounds like your new approach is giving more consideration to your old age. Good stuff. :DOLD AGE???!!!!???? HEY!

We'll see how it works out. Right now, I'm doing basic overall strength and rehab stuff (GPP if you will ;) )and trying the new approach w. bench training. Hopefully, it will continue to go well. Thanks for checking the log!

Anthony
04-18-2006, 12:24 PM
Don't you know that there are more efficient ways to get big and strong instead of using GPP?!?!?!

Sensei
04-18-2006, 12:29 PM
Anthony,
Yes, I like to do things in the most inefficient way possible. LOL!

Goo dluck with this new style Sensei. I always find with auxiliary work that I tend to go too heavy or too intense which has probably contributed to my injuries. I suspect you do the same. You just gotta remember that the auxiliary is just that. I still have to fight myself on it some days.Thanks Drew. I think I needed a more effective way of measuring and limiting volume and intensity from workout to workout and within individual sessions. Hopefully, this will do for a while.

Kiaran
04-18-2006, 04:47 PM
Good stuff, Sensei. Sorry to hear you hurt yor hammie. And with a "light" set of 315...lol. Good luck with the program, looks complex.

Sensei
04-21-2006, 06:48 AM
Thanks Kiaran.
It's really not that complex at all - more or less setting a "max" performance for the day, and then doing as many drop-off sets as you can while maintaining a certain threshold.

Thursday, April 20 - BP
BP: bar x 10-15 x 2sets, 135 x 8 x 2sets, 185 x 6, 185 x 15*, 175 x 12**
Bent-Over Barbell Rows: bar x 10, 135 x 10 x 3sets

*= main set
**= drop off set

I was happy that I did better with this than I did last week. Still pretty weak, but better... Bench auxiliary on Monday and then it'll be time to change things up.

Anthony
04-21-2006, 07:03 AM
Nice improvement, grampy!

drew
04-21-2006, 02:35 PM
good stuff sensei.

Bohizzle
04-21-2006, 02:55 PM
nice workout, and good improvements from last week! what were ur big three #s pre injury?

Andrew

Sensei
04-21-2006, 04:48 PM
Anthony,
Thanks assho!

Bohizzle,
Thanks! My best lifts (equipped in meets) are: 529/302/480. I haven't competed in over a year now because of the hamstring thing. I'm planning on hitting a competition in August, but we'll have to see.

Bohizzle
04-21-2006, 04:55 PM
solid lifts! what kind of shirt did u wear for the 302? what would u say ur raw 1RM is for bench? squat? dead? did being equipped help u a lot? (By equipped i'm assuming squat suit and bench shirt along with wraps and belt for dead?

Andrew

Sensei
04-21-2006, 07:37 PM
I used a single-ply Inzer EHPHD for the bench. I loved the shirt, but I lost it!

For the deadlift I used a Inzer Champion and for the squat a single-ply Inzer Hardcore and Metal Pro briefs. I'm not sure how much they give me since I don't generally max out on the lifts without them, but I'm pretty confident that I could have hit somewhere in the neighborhood of 455/270/455 with just a belt and wraps.

Sensei
04-23-2006, 09:30 AM
Sunday, April 23 - SQ
SQ: bar x 8, 135 x 8 x 2sets, 225 x 6 x 2sets, 250 x 6
45degree Hyperextension: x10 x 3or4 sets
Leg Adductor Machine: x10 x 3or4 sets

I worked out at a new place this morning and paid the daily fee. I hated it - mirrors and a narrow power rack were hard to get used to and I ended pinching my hands at least twice. It was nice to use a 45 degree hyperextension bench and the leg adductor machine for a change.

Hamstring felt all right today and I feel like I could go back to semi-regular training soon.

drew
04-23-2006, 10:36 AM
Good stuff Sensei. Take it slow coming back into it. How often are you doing GHRs? Should probably work on increasing your volume there for a little while before too much heavy squatting.

Bohizzle
04-23-2006, 11:04 AM
good workout man, just keep it nice and slow coming back!

Andrew

Sensei
04-24-2006, 03:20 PM
Thanks guys!

Drew,
Since I now own a GHR bench, I can do them whenever I want, but I've been doing them about twice a week. You're probably right about pumping up the volume. I do plan on doing a high rep cycle of squats before plowing into heavier sets.

KevinStarke
04-24-2006, 04:16 PM
Nice squats up there. Personally i'm liking higher rep squats at the moment.

Sensei
04-24-2006, 04:43 PM
Thanks Kevin. They seem to be coming along all right.

Monday, April 24 - BP Aux.
Military Press: bar x 10 x 2sets, 135 x 6, 135 x 4, 135 x 5, 135 x 4

I had very little time in the gym today and didn't have a pace clock, so I just estimated the time and tried to do 10 seconds for each set. 135 felt like a ton today, so I didn't try to go higher.

KevinStarke
04-24-2006, 05:05 PM
Awesome MP's man.

drew
04-24-2006, 05:16 PM
Nice MPs dude. I thikn I'd be good for 1 or 2 reps with 135 right now. lol

Sensei
04-26-2006, 12:21 AM
Thanks guys. Actually, the military press went down from a week ago, but that's life.

Tuesday, April 25, 2006 - Rehab
Treadmill: 15 mins
Light Band Leg Curls: x10 x 3sets
"CV DLs" (DLs off a low pulley): 100lbs x 10, 130 x 10, 150 x 10, 180 x 10
GHR: x10, x10

The "CV deadlifts" were hard! I had a hard time keeping my balance which is a good reason to do them... Different shoes might have helped, but no excuses. Time to ice and then off to bed!

drew
04-26-2006, 08:10 AM
Sounds like fun dude.

KevinStarke
04-26-2006, 08:22 AM
Yah man I found it harder to keep my balance doing low cable pull throughs rather than band pull throughs, just takes some gettin used to. Solid workout.

ericg
04-26-2006, 11:35 AM
Damn I didnt notice you had a new journal up until now. Glad to see you are taking care of that hammy and are going about things a little slower.

Is there a meet in your future?

Sensei
04-26-2006, 04:18 PM
Thanks guys.

I've gotten flipped doing pull-throughs before, Kevin. Not my proudest moment in the gym...

I'm hoping to do an APF meet in August - there will probably be a lot of strong SOBs there. The last time I went to that meet, Scot Mendelson, Jose Garcia, Nick Hatch, Andy Fiedler, etc. were all there competing. In attendance were people like Garry Frank, Becca Swanson, Kenny Patterson, Jeff Lewis, etc. If I don't go to that, I'll probably do the state fair, which will be a push-pull in a tent in 90 degree weather - not my first choice, but I really need to hit a meet even if it's not the best circumstances...

KevinStarke
04-26-2006, 04:32 PM
I've gotten flipped doing pull-throughs before, Kevin. Not my proudest moment in the gym...

haha, havnt quite flipped myself but i've lost my footing and fallen forward.

Sensei
04-28-2006, 09:23 AM
Thursday, April 27, 2006 - Rehab (KB exercises done w. 53lb kettlebell)
KB Swing: x10
One-Arm KB Swing: x10
One Arm KB Hang Clean + Push Press: x10 x 2sets
Windmills: x20 x 2sets
One Arm Overhead SQ (w. 53lb KB): x10 x 2sets
GHR: x15, x10

I went to the gym, but it was closed so I had to make do with what I had at home. It had been a while since I had done KB work, so my wrists and forearms were feeling it a bit afterwards.

KevinStarke
04-28-2006, 10:00 AM
Cool work sensei KB's are the ****.

drew
04-28-2006, 01:23 PM
Good stuff Sensei. I need me some KBs.

Sensei
04-28-2006, 04:04 PM
Thanks guys. KBs are a lot of fun. I've been looking at Power Systems http://www.power-systems.com/nav/closeup.aspx?c=17&g=3040&Kettlebells and they have KBs for much more reasonable prices. If I get anymore, I'll probably try them. They aren't epoxy coated, but as long as you aren't leaving them in the rain, they'd probably be fine. Don't get me wrong, I love the ones I have (Dragon Door), but my wife would probably kill me if I bought any more.

-TIM-
04-28-2006, 04:27 PM
Injuries are a bitch. It looks like you're pressing on nicely though.

Sensei
04-30-2006, 09:33 AM
Thanks Tim. I'm weak from time off, but I think things are coming along all right. In the next few weeks, I plan on doing some different things (more plyo and ballistic-like work) for my hamstrings just to make sure they are strong enough to return to heavy training.

Sunday, April 30, 2006
BP: bar x 15-20 x 2sets, 135 x 10 x 2sets, 205 x 4
DB BP: 75lbs x 15
SQ: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets, 275 x 3

I still have trouble lifting in the new gym - mirrors, narrow squat rack, and unadjustable angled hooks on the bench made it tough. I ended up doing a set w. DBs for a single work set - next time I'll just use DBs from the beginning.

KevinStarke
04-30-2006, 10:17 AM
Im adding alot more plyo in to my routine this summer sensei, its startin to grow on me and I think it'll help my squat.

Solid benching and squatting bro, i've had to get used to narrow squat racks too, i kind like mirrors though since im so beautifull.

drew
04-30-2006, 02:02 PM
Narrow squat rack = horrible.

Nice session.

Sensei
05-01-2006, 07:11 AM
Im adding alot more plyo in to my routine this summer sensei, its startin to grow on me and I think it'll help my squat.I hate plyo work actually, but I think I need to do some "reactive"/"force absorption" stuff for the hammy. I'm not like you or Anthony - I prefer to be as "non-athletic" as possible... :)


i kind like mirrors though since im so beautifull.Well, when you're this good-looking, it's hard to concentrate on your squat form!

Drew,
I totally agree. At least it's a solid rack, but I pinch my fingers at least every other set and I'm afraid if I start doing that w. 300+ I'm going to lose some digits!

Clifford Gillmore
05-01-2006, 07:33 AM
I hate plyo work actually, but I think I need to do some "reactive"/"force absorption" stuff for the hammy. I'm not like you or Anthony - I prefer to be as "non-athletic" as possible... :)

Well, when you're this good-looking, it's hard to concentrate on your squat form!

Drew,
I totally agree. At least it's a solid rack, but I pinch my fingers at least every other set and I'm afraid if I start doing that w. 300+ I'm going to lose some digits!

I find gripping on the outside of the rack an ease for that stress, but thats if you have that option.

KevinStarke
05-01-2006, 08:58 AM
Well, when you're this good-looking, it's hard to concentrate on your squat form!


Touche... Cant hold that against you.


I'm not like you or Anthony - I prefer to be as "non-athletic" as possible...

Woahhhh, comparing my altheticism to Anthony's there is no contest. While I enjoy plyo's from time to time I have no desire to to go row 100 miles and do rounds and rounds of jumpin jacks and air humps and whatever it is crossfit entails...

-TIM-
05-01-2006, 09:40 AM
I still have trouble lifting in the new gym - mirrors, narrow squat rack, and unadjustable angled hooks on the bench made it tough.This sounds a lot like the gym I'm at right now. Most of the equipment appears to be from the 70's, when they first opened. There's one power rack that's constructed with what appears to be 2" thin metal tubing. It's a very narrow cage that rocks from side to side when you set the bar back or put plates on the bar. It's probably not even safe. Fortunately there's a separate squat rack that's a bit more sturdy. I'm sure you'll adjust in a few weeks though.

Sensei
05-01-2006, 12:13 PM
It's a very narrow cage that rocks from side to side when you set the bar back or put plates on the bar. It's probably not even safe. Good Lord! I'd use the other rack if I were you!

Kevin,
I meant it as a compliment. Anyway, I have no doubt that you could walk a flight of stairs a lot faster than me and not be as winded - TO ME, that's pretty athletic...

Risk,
Thanks. It's not really an option. The steel beams are thick and basically fill the space from the sleeves in - I have to really crank my shoulders up to move my grip inward enough that I don't get pinched. It all right though - I'll adapt like a Borg.

-TIM-
05-01-2006, 12:22 PM
Oh, I do. I'll usually wait if the other rack is tied up, but I've had to use it on two occasions when I was in a hurry. The ownership doesn't really care about the shape of their equipment. I'm surprised something hasn't broken on a person yet. That would be a nice little lawsuit.

KevinStarke
05-01-2006, 03:28 PM
I dont know man, stairs are definitelly not my friend...

Sensei
05-02-2006, 12:22 AM
Mine neither...

Monday, May 1, 2006
GM: bar x 10 x 2sets, 135lbs x 6 x 3sets
Pull-Ups: (parallel grip) x10, (pronated grip) x10
Bent-Over Barbell Rows: 155lbs x 10, 155lbs x 10

I went to the gym and hardly had time to even get started. I wanted to do some GMs to make Kevin happy and work out the soreness in my hamstrings and get at least a little upper back work in. Off to bed now.

drew
05-02-2006, 08:05 AM
How those GMs treat you? I love doing them light when I'm hurting. Always helps.

Clifford Gillmore
05-02-2006, 08:14 AM
Nice GM session.

Sensei
05-02-2006, 03:24 PM
135 is nothing, but my hamstring was feeling it. My bad hamstring is sore most of the time. I stretch and massage it almost everyday and ice just about every night. I think doing the GMs helped though - my hamstring is feeling a little better.

-TIM-
05-02-2006, 04:31 PM
GM's are that good for sore hamstrings, eh? I'd better get my ass in the gym and do a few sets because mine are killing me right now.

KevinStarke
05-02-2006, 04:36 PM
Goodmornings for the win!

Sensei
05-06-2006, 03:54 PM
Saturday, May 6, 2006 - Rehab/SQ
SQ: bar x 8 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets, 315 x 3
Dimel DLs: 135 x 20 x 2sets

I stretch and massage my hamstrings inbetween sets these days. I know the research points to "lowered performance" when you do slow static stretching prior to explosive or strength oriented tasks, but a reinjured hammy would lower my performance a lot more!

The triple with 315 felt pretty good - definately not hard. Lately, I feel heavier squats in my hip flexors more than anything else these and I wonder if I'm somehow throwing stress onto my hip flexors to protect my hamstring. I'll have to try to take video of my squat sometime to check it out.

drew
05-06-2006, 04:02 PM
Nice squatting. How did the Dimels treat you? I always find that I have to go almost to failure on those (30+ reps).

Sensei
05-07-2006, 02:54 AM
Except for the KB work, the Dimels are about the most plyo-like thing I've done lately - I like them all right, and 135 is, of course, really light but I always feel like I damn slow reversing the weight. I'd go with higher reps or more weight, but the reversal time would just get slower... :(

KevinStarke
05-07-2006, 10:32 AM
Nice session man, someone car to let me know what Dimels are? (thats right, im too lazy to look)

Sensei
05-07-2006, 01:13 PM
Dimel DLs are named after the late Matt Dimel of WS. It is a partial Romanian DL. You basically lower the weight as fast as you can to just below knee level and explode up as fast as possible. Making the reversal as fast as possible is key. Done correctly, it's a plyo-like exercise and all the "lift-as-slow-and-in-control-as-possible" people in the gym will look at you like you're crazy.

There might be vids out there - I'll post one if I find one.

Sensei
05-07-2006, 03:14 PM
Sunday, May 7, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 10, 135 x 6, 225 x 3
Drop-Off Sets: 215 x 3 x 5sets (alternated with...)
Chin-Ups (Pronated, Parallel grips): x10 x 4sets

I guess I wasn't warmed-up enough for the set with 225 because it was hard and the drop off sets were never really a challenge. I stopped after five sets because my shoulders were bothering me, but the bar speed stayed consistent.

Bodyweight: 196

KevinStarke
05-07-2006, 04:45 PM
Solid workout man, try hitting a rep or 2 of 185 before goin for 225. Thats what I do and I feel it just prepares me for the weight better, thats just me though.

Sensei
05-07-2006, 05:44 PM
Yeah, I definately should do a set between 135 and 225. It's mainly a pride thing - I'm embarrassed by how pathetic my bench has remained. We'll see what we can do in the summer months - I'm planning for a meet in early August.

Clifford Gillmore
05-08-2006, 05:57 AM
August is the time to watch for then, have you planned a deload or anything yet?

Sensei
05-09-2006, 02:56 AM
Once I can settle into regular training, I plan to be doing squat/DL and bench sessions with three days inbetween them. After 4 bench or squat sessions, I'll take 5 days rest before starting a new cycle. The bench and squat workouts are staggered, so there isn't as much down time as it sounds.

Ideally, if I'm not doing too much in the gym, getting enough rest, and switching training emphasis and exercises from time to time, there shouldn't be a real need for much of a deload except in the two weeks prior to the comp....ideally...

It's not really complicated, but I'm probably not explaining it as simply as I could.

Clifford Gillmore
05-09-2006, 05:38 AM
Haha, I think I'll just wait to see what you do rather than going into the details :)

Sensei
05-11-2006, 07:52 AM
Wednesday, May 10 - Rehab & Aux. Work
Treadmill: 15 mins
KB Swing (53lb): x10
One-hand KB Swing (53lb): x10
KB Hang Clean + Press: 53lbs x 10 x 2sets, 70lbs x 10
GHR: x10, 25lbs x 5

drew
05-11-2006, 08:08 AM
Nice work there Sensei.

Sensei
05-12-2006, 06:41 AM
Thanks Drew. I didn't give myself much rest inbetween sets and I'm in horrible shape, so I was pretty winded most of the time.

Vid clips of Kettlebell Hang Clean & Press (53lbs x 10, 70lbs x 10) and GHR (x10, 25lbs x 10):
http://media.putfile.com/kettlebell-hang-clean-and-press

http://media.putfile.com/glute-ham-raise

edit: btw, I know the hang clean form is awful...

Clifford Gillmore
05-12-2006, 07:17 AM
Nice GHRs.

Sensei
05-13-2006, 06:44 AM
Thanks Risk.

Friday, May 12, 2006
SQ: bar x 6, 135lbs x 6, 225 x 6, 315 x 3 x 2sets
BP: bar x 10-20 x 2sets
DB BP: 65lbs x 10, 75 x 10, 90 x 5

Squats felt hard, but not really any pain. Mirrors are still giving me no end of trouble and throwing off my technique. My shoulders were not in good shape today - really need to be doing more rotator cuff work again.

Stumprrp
05-13-2006, 07:50 AM
i hope the recovery goes well sensi, what are your PR's in your prime?

Sensei
05-13-2006, 07:55 AM
Equipped are something like 529/305/480. I don't max without equipment, but they'd probably be something 455/270/480?

Stumprrp
05-13-2006, 08:16 AM
cool man very strong, i hope all goes well and you punish those numbers.

drew
05-13-2006, 08:50 AM
Decent session.

Sometimes everything over 300 feels heavy to me when I'm not feeling great on squats. Just gotta differentiate between pain and giddyup. If there's no pain but still no giddyup, you can still grind out a few near-max lifts.

KevinStarke
05-13-2006, 09:53 AM
Good effort all around man, your strength will return in time, hopefully mine will too :(

Sensei
05-14-2006, 11:02 PM
Thanks Stump.

Yeah Drew. It's a fine line w. the hammies right now and I'm trying to err on the conservative side.

Kevin - I'm sure it will. A change in environment can be a good thing - but usually it's not for me, especially if I'm training alone (as I usually do).

Sunday, May 14, 2006
Treadmill: 15mins
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10
Ab Pulldowns: 75lbs x 10, 90lbs x 10, 105lbs x 10

My hamstring hurt and it was late, so I called it a night without doing GHR like I planned.

Clifford Gillmore
05-15-2006, 05:49 AM
Nice Active session, icing the hammy?

drew
05-15-2006, 08:03 AM
Good stuff. What kind of therapy are you doing outside of the gym?

Sensei
05-16-2006, 06:38 PM
Risk - Definately!
Drew - Just about session that doesn't involve a barbell or heavy dumbells is done at home or the housing complex gym (lat pulldown, DBs to 50s, cardio machines). GHR, band leg curls, and KB work are the main things that I can do in my garage. I'll be doing some Bulgarian Split Squats w. DBs sometime soon.

Tuesday, May 16, 2006 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3, 365 x 2*, 335 x 2, 335 x 2*

*=w. belt

The 365 for a double was hard, but I'm happy I did it - I felt like testing the hammy and it did fine. I misgrooved the 335 x 2 and ended up GMing it at the end, so I threw the belt back on and did another double without too much trouble. I'm icing the hammy right now and I'll probably be icing the lower back before bed.
I got a ways to go before the meet August 12...

KevinStarke
05-16-2006, 06:51 PM
Glad the hammies feelin alright strong squattin man.

drew
05-17-2006, 12:15 AM
Lookin good. You'll get there.

Sensei
05-17-2006, 08:06 PM
Thanks guys!

Wednesday, May 17, 2006 - BP
BP: bar x 15-20 x 2sets, 135lbs x 10 x 2sets, 225 x 2 x 3sets, 205 x 6
Drop-Off Sets: 185 x 6 x 3sets

I stopped after the third drop-off set because, even though I was feeling strong, my shoulder was bothering me and my elbows were really starting to flare.
I don't know why, but 225 was very, very heavy today.

drew
05-17-2006, 09:14 PM
Looking good Sensei. I think it's time for a massage though.

In fact, I think I'm going to go get one. lol

Sensei
05-20-2006, 08:59 AM
Sounds awesome Drew... I might have to get one in the next couple of weeks!

Friday, May 19, 2006 - Rehab
GHR: bdwt. x 12, 25lbs x 8, bdwt. x 4*, 25lbs x 6

*= I readjusted the foot pad on the GHR, but it ended up putting a lot of torque on my knees. It was hard as hell too. I ended up moving the foot plate back to where it was for the last two sets.

Stumprrp
05-20-2006, 09:15 AM
great benching sensei, dont worry, 225 is always heavy for me lol.

AlecB
05-20-2006, 10:10 AM
Sorry to hear about the leg. Is it feeling any better? Nobody likes down time, at least none of the lifters around this joint ;)

Bob
05-20-2006, 10:52 AM
Sorry about the injuries/pain dude.. from one oldie to almost another.. recovery is a bit_h...

Mine have been more in the upperbody.. but ice and rest are the only thing working.. active recovery in those areas is not for me anymore.. only in an opposite body area..

Great vids..

When is your next show?

KevinStarke
05-20-2006, 11:03 AM
Nice benching and rehab stuff sensei.

Sensei
05-20-2006, 05:38 PM
Thanks for the replies everyone. I think the hammy is coming along pretty well and I think it'll be strong enough for some heavy training in June and July.

I'm planning to compete in a PL meet in mid-August. The last time I went, there were a lot of crazy strong WPO guys competing and Jeff Lewis, Angello Berardinelli, and Garry Frank (among many others) were watching. I certainly won't be giving anyone any competition, but it makes it a lot of fun! If everything goes perfectly and I can get the shirt issues worked out, I'll be hoping to hit something like 500/300/500.

Saturday, May 20, 2006 - BP Aux.
Military Press: bar x 10 x 2sets, 135 x 6 x 3sets
Pull-Ups: x10 x 3sets, x12

Right shoulder hurt a bit, but not too bad.

drew
05-21-2006, 12:50 AM
Nice aux work dude. Must be pretty sweet to meet some huge guys like them.

Clifford Gillmore
05-21-2006, 02:00 AM
500/300/500 sounds nice and sweet Sens, I'm sure you'll nail it.

Coke
05-23-2006, 06:02 AM
500/300/500 sounds nice and sweet Sens, I'm sure you'll nail it.

No doubt you can have it all together by this summer's meet - that will rock!!

Sensei
05-23-2006, 07:43 AM
Thanks guys! I'm feeling more confident about things.

Monday, May 22, 2006 - Rehab/SQ
Overhead SQ: bar x 6 x 2sets, 135 x 6 x 3sets
"Reactive" SQ (partial from ATF to 1/4 SQ position): 135 x 6 x 2sets, 225 x 6 x 3sets
Spread Eagle Sit-Ups: x20, x20
Dimel DLs (w. Apollon's Axle): 120lbs(?) x 20 x 2sets

Fun workout today. Overhead squats were easy, but balance was an issue because I'm out of practice.
"Reactive" squats are basically relaxing as much on the eccentric as possible and letting yourself drop into the hole. At the very bottom of the hole, I'd catch myself and drive up to a quarter squat position and then repeat. This was supposed to be more explosive than I was actually able to do them, but it was a good exercise - the trick is keeping your upper body as tight as possible and maintaining an upright position to keep the stress on your hips and hams.
I was about to leave the gym when I noticed they had brand new APOLLON'S AXLES from Ironmind - it's a 2" diameter solid bar. I couldn't leave without at least doing something with it, so I did some Dimel DLs with it and called it a day. I don't know how much it weighed, but it's hollow and weighs less than a regular bar, so I'm guestimating 120lbs.

-TIM-
05-23-2006, 10:45 AM
Reactive Squats sound interesting. I bet they really burn up your legs.

drew
05-23-2006, 04:58 PM
Dimels with an Axle? Crazy dude. If I had access to one of those I'd probably do everything with it.

Sensei
05-23-2006, 06:40 PM
Tim,
Actually, my hips are feeling it more than anything today.

Drew,
It was pretty hard! I have pretty small hands, so I was actually a little worried about the bar flying out of my hands towards the end of those sets! The problem is that the grip immediately becomes the weak link, so it's probably not the best bar if you're trying to challenge the posterior chain.

Guido
05-23-2006, 07:53 PM
Awesome for grip workouts, though. You should practice some static holds with the axle and REALLY build up your grip/forearm strength.

KevinStarke
05-23-2006, 08:23 PM
Intersting workout, the axle sounds rough.

ericg
05-23-2006, 09:20 PM
Cool workout man. Interesting as usual.

Sensei
05-24-2006, 08:19 AM
Thanks guys.

Tuesday, May 23, 2006 - Recovery/Aux. Work
KB Swing (53lbs): x20
Side Bends w. KB: 53lbs x 10, 70lbs x 10
*Pike-Ups w. "Power Wheel": x10, x10

I'm bacheloring it right now and bored out of my mind. I thought I might enjoy living like a slob, training whenever I want, and watching as much worthless TV as possible, but I'm not... Oh well, bench session tonight!

*Here's a pic of "Pike-Ups w. Power Wheel" in the finish position (not me in the pic):
http://www.wayofnoway.com/images/pictures/pikeup.jpg

Chubrock
05-24-2006, 08:40 AM
Nice stuff in here Sensei. Always cool to see some of the more knowledgable people on the board using kbs and other training tools such as that. I'll have to stick around here more often.

Sensei
05-24-2006, 06:17 PM
Thanks Chub!

Wednesday, May 24, 2006 - BP
BP: bar x 15-20 x 2sets, 135 x 10 x 2sets, 225 x 3 x 2sets, 215 x 5, 205 x 5 x 3sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10

drew
05-24-2006, 06:55 PM
Nice benching Sensei.

KevinStarke
05-24-2006, 08:09 PM
Pressing for the win, solid workout man.

Sensei
05-26-2006, 08:28 PM
Thanks Drew! Thanks Kevin!

Friday, May 26 - SQ
Overhead SQ: bar x 6, bar x 3, 60kg x 1 x 2sets, 80kg x 1, 203lbs x miss x 2sets, 80kg x 3, 90kg (198lbs) x 1

bdwt=194lbs

Well, it was a crap training session as far as training went, but I decided to give a bodyweight overhead squat a shot since I put out that as a challenge http://www.wannabebigforums.com/showthread.php?t=79725

All the warm-ups went well, but I missed twice w. 203. I wasn't sure exactly how much I weighed, so added 5lbs just in case. I missed right out the hole with both attempts and I was pretty pissed. I decided to try some reps w. 176lbs. 3 reps was ridiculously easy, so I tried again w. 198 and nailed it no problem.

I think w. practice I could do 225 pretty quickly. We'll have to see though - I have to get ready for the PL meet on August 12 and I can't really spare a lot of training time for that. Anyway, it was a good time and I'm pretty happy to get that bdwt. overhead squat!

KevinStarke
05-26-2006, 10:54 PM
Jesus man, overhead squats are nuts, lots of props on those.

Guido
05-27-2006, 12:01 AM
Geez, man. I don't know why I haven't followed your journal more before. Lot's of interesting stuff in here! I have to beat your OH squat mark. It's my new personal mission.

drew
05-27-2006, 01:39 PM
Impressive OH squatting. Like I said before, I'm staying far away from that one. I can just see my arms falling back and ripping my shoulders to pieces.

Coke
05-27-2006, 08:30 PM
Impressive OH squatting. Like I said before, I'm staying far away from that one. I can just see my arms falling back and ripping my shoulders to pieces.

I sure as hell ain't gonna try'em, lol - great stuff throughout Sensei.

Sensei
05-29-2006, 11:19 AM
Kevin, Drew, CoCoa,
Thanks! To be honest, I don't think OH SQs would really do anything for PLers anyway - I just do them for a change of pace. It helps to have bumper plates that you aren't so self-conscious about just dropping if you have to.

Guido,
Thanks for stopping by! Seriously, I hope you kick my arse in them!

Sunday, May 28, 2006
BP: bar x 15-20 x 2sets, 135 x 10, 185 x 6
GMs: bar x 6, 135 x 6, 225 x 5 x 3sets
One Arm DB Rows: 85lbs x 5, 105lbs x 5, 130lbs x 5
GHR: x10, 25lbs x 8, 25lbs x 6

Worked out w. a couple friends. My shoulders were still tired from Friday's overhead squats, so I gave up on BPing.
I wasn't planning to do the GHR, but I ended up locking myself out of the house, so while I was waiting in the garage for the locksmith to come, I did some GHR.

KevinStarke
05-29-2006, 11:26 AM
Interesting workout man, lil bit of everything.

Anthony
05-29-2006, 11:34 AM
That's a sweet OHS ... did you get it on video by chance?

Sensei
05-29-2006, 11:36 AM
Thanks guys. No, I didn't get the OHSQ on video - I've been gym hopping a lot lately. I'll try to get some vids done later this summer though. Hopefully, I'll have time to give another run at the OHs.

Coke
05-30-2006, 06:22 AM
Fine session from beginning to end bro.

Sensei
05-31-2006, 08:20 AM
Thanks CoCoa.

Tuesday, May 30, 2006
BP: bar x 15-20 x 2sets, 135 x 10, 205 x 8, 195 x 8 x 3sets

I felt very tired today. Maybe it's just that my bench is weak, but I never feel good in my bench sessions lately. Oh well - I'll be taking about two weeks off from training in June because of work, so I suppose I'll be getting more rest than I can handle soon enough.

Anthony
05-31-2006, 08:26 AM
No training because of work? That's a pretty lame excuse!

Guido
05-31-2006, 09:21 AM
Are you going somewhere for work? I couldn't stand not training AT ALL for that long.

Sensei
05-31-2006, 11:45 AM
I'll be traveling for work a lot in June. It promises to be a pretty crummy month as far as training goes... Anthony, Yes it is very, very, very lame...

Anthony
05-31-2006, 12:16 PM
Sensei, are you trying to tell us that with all your wisdom you can not devise a plan to train in your hotel room? Nice try! As punishment, you will do 3 rounds of Bottom to Bottom Tabata Squats every morning. Argue and I'll bump it up to 5 rounds.

To clarify, do 20 seconds of work (as many reps as you can in 20 seconds) followed by 10 seconds of rest. Repeat this 8 times. The "bottom to bottom" means that you stay in the lower squat position during your 10 seconds of rest. If you want to to make this more fun, turn it into a thruster by using your suitcase.

You could also do burpees, handstands, pushups, situps, sprints, jumping jacks, shrimping drills, carousels (these suck), wall sits, etc.

Now, if you are taking the 2 weeks off as an official deload, that's cool. But never ever say you can't train because you are traveling!

Sensei
05-31-2006, 12:36 PM
Hey, I never said I couldn't... but, point taken. I can do bodyweight side-lunges, flexibility work, and probably chin-ups if I keep my eyes open. All of which would be things I NEED.


You could also do... sprints... etc.LOL! I think the last time I moved fast was falling down the concrete stairs holding my (then) two-year-old! Sprints... you know me better than that, Anthony!

edit: Could you describe the "shrimping drills" and "carousels"? Thanks.

Anthony
05-31-2006, 01:12 PM
I knew tabata would scare you into training. :D

The shrimping and carousels are grappling drills, but they get your heart pumping in an evil sort of way.

Shrimping is a little difficult to explain, so I will ignore the details and stick to the basic concept. On your back, pretend someone is laying across your torso (side mount). In order to escape, you want to push them south with your hands while simultaneously pushing yourself north with your feet. You move a lot better when your ass is off the floor, so you arch and turn to one side during the push. That means around mid position, only your feet and one shoulder would be touching the floor. Straighten out and repeat on the other side. It's a pretty specific drill, I just threw it in there for fun. ;)

Carousels start laying face down. Try to visualize yourself from a birds eye view and rotate your legs (not your entire body, just your legs) in a full circle. Swing them to the side, then out in front (you'll be sitting at this point), around the other side, then behind you. Try to make the rotation as smooth and fast as possible. Feel free to use your hands for momentum. Go for 10 reps each direction.

drew
05-31-2006, 04:53 PM
Nice bench work Sensei. I can never get into my benching sessions either. Which is why I'm going to start benching with Kevin.

Where will you be traveling to?

WillKuenzel
05-31-2006, 04:56 PM
Sensei, are you trying to tell us that with all your wisdom you can not devise a plan to train in your hotel room? Nice try! As punishment, you will do 3 rounds of Bottom to Bottom Tabata Squats every morning. Argue and I'll bump it up to 5 rounds.

To clarify, do 20 seconds of work (as many reps as you can in 20 seconds) followed by 10 seconds of rest. Repeat this 8 times. The "bottom to bottom" means that you stay in the lower squat position during your 10 seconds of rest. If you want to to make this more fun, turn it into a thruster by using your suitcase.

You could also do burpees, handstands, pushups, situps, sprints, jumping jacks, shrimping drills, carousels (these suck), wall sits, etc.

Now, if you are taking the 2 weeks off as an official deload, that's cool. But never ever say you can't train because you are traveling!None of that is training. Its all torture.

If I'm not lifting something heavy, its a waste of good calories.

Anthony
05-31-2006, 05:05 PM
None of that is training. Its all torture.

What's the difference??

WillKuenzel
05-31-2006, 05:10 PM
1 rep sets, 5 minutes between sets. That's my idea of training. You just described torture.

Anthony
05-31-2006, 05:15 PM
Oh, I call those my rest days. :D

Chubrock
05-31-2006, 08:43 PM
Haha don't scare the weightlifters Anthony.

Sensei, here's the best link I can find to show shrimping, though most often you use the shrimping to recover guard when in side control. http://bjj.org/techniques/intheguard/escapemount2/

Sensei
06-01-2006, 11:15 AM
Thanks Anthony and Chub! I think I get it - more or less scooting on your back, isn't it? It looks like a good drill that I'd like to try.

HomeYield,
I totally agree.

Drew,
I'm going to the land of the rising sun for a while. The gym scene, for the most part, sucks there. There are good gyms, but finding them inevitably costs a full day and a lot of yen... I won't have that kind of time and cash this time around.
One of the people I'll be staying with was a pretty big-time karate fighter a while back and I might be able to convince him to let me visit his dojo or take me to a gym, but we'll see.

Chubrock
06-01-2006, 11:24 AM
Try to only keep your shoulders on the ground. Bridge your legs up and kick your hips out to the side. You should look like a folded book after the hip motion to the side and back (you'll look like one of the pics on the link).

Sensei
06-01-2006, 03:01 PM
Thanks Chub!

Thursday, June 1, 2006
SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 6, 315 x 8*
Drop-Off Set: 300 x 8*

*=w. belt

The sets w. 315 and 300 just about killed me! Pathetic conditioning... I was happy with it though - I feel like my strength is coming back.

The hammy feels a little achey while warming up, so I make doubly sure to do plenty of reps and stretching to warm-up.

drew
06-01-2006, 10:47 PM
Lookin good man. 8 reps of 315 would have me gassed too.

Sensei
06-02-2006, 08:44 PM
Drew,
Not only did it gas me, my hamstrings/adductors are totally wrecked today! I haven't been so sore in a long time! I tried to work some of it out today.

Friday, June 2, 2006
High-bar SQ: bar x 6 x 2sets, 135 x 6 x 3sets
Bent-Over BB Rows: bar x 6, 135 x 6, 185 x 6 x 3sets
Incline DB BP: 60lbs x 10, 75lbs x 6, 90lbs x 5
Chin-Ups (Various grips): x8, x8, x8

I started taking creatine this week. Everytime I do, I can pretty much plan on feeling like a bloated bag of crap and gaining about 5lbs, but feeling stronger in the gym - I felt bloated, but weak as can be today.

edit: Forgot that I did barbell rows!

drew
06-03-2006, 01:26 AM
Bloated and weak is not a good feeling. That's why I stopped taking Creatine. I never saw strength increases and all it made me was bloated.

Goodwinm
06-03-2006, 02:28 AM
Taking care of work in here Sesnei. Great incline dumbell benching!

Coke
06-03-2006, 08:56 AM
Bloated and weak is not a good feeling. That's why I stopped taking Creatine. I never saw strength increases and all it made me was bloated.

Same here, I was just saying that the other day...some people like using creatine though. Keep on the move Sensei.

Sensei
06-03-2006, 02:52 PM
Thanks guys. I usually do feel stronger in the gym with creatine, but I think I'm just needing a break right now and the creatine isn't going to fix that.

I forgot that I did barbell rows too and edited the post.

Goodwinm
06-03-2006, 06:09 PM
Thanks guys. I usually do feel stronger in the gym with creatine, but I think I'm just needing a break right now and the creatine isn't going to fix that.

I forgot that I did barbell rows too and edited the post.
What angle rowing man? Very impressive!

Sensei
06-03-2006, 06:18 PM
Thanks! To be honest, my upper body is NOT parallel w. the ground. Rows aren't really an exercise I worry about being strict with - I make sure my back is straight and my abs are tight and pound away the best I can. My form was not the best yesterday though because my hamstrings hurt bad!

Goodwinm
06-03-2006, 06:22 PM
Thanks! To be honest, my upper body is NOT parallel w. the ground. Rows aren't really an exercise I worry about being strict with - I make sure my back is straight and my abs are tight and pound away the best I can. My form was not the best yesterday though because my hamstrings hurt bad!
sweet sweet. Well, my upper body isnt 100% paralell, and when I go very heavy my body does slowly creep away from the paralell position. But yes, abs tight and straght back.

Edit: do you use a bit of leg to row the weight up?

Sensei
06-03-2006, 06:30 PM
I try not to, but 'yes' on the heavier sets I do.

Goodwinm
06-03-2006, 06:36 PM
I try not to, but 'yes' on the heavier sets I do.
I think with the very heavy sets its a case of, "use a bit of leg, or fall over" lol. I too use a lil bit of leg, when rowing the 198's

Sensei
06-04-2006, 10:31 AM
Saturday, June 3, 2006 - Recovery
Treadmill: 15mins
Pike-Ups w. "Power Wheel": x10, x10, x10

Sensei
06-06-2006, 07:46 AM
Sunday, June 4, 2006 - Extra Workout
KB Swing (alt. w. Windmills): 53lbs x 20, 70lbs x20
Windmills: 53lbs x 10, 70lbs x 10
One Arm Overhead KB SQ: 53lbs x 10, 70lbs x 10

KevinStarke
06-06-2006, 10:14 AM
Nice KB work man that stuffs nuts.

Coke
06-06-2006, 11:02 AM
You've got a great deal of power and strength, weekend sessions are lookin nice bro.

Chubrock
06-06-2006, 11:03 AM
Nice OH squats. I need some suggestions on how to improve the OH squat. I feel VERY weak in that position and can't go deep at all without feeling like I'm going to fall over. Any tips?

Anthony
06-06-2006, 11:29 AM
Nice OH squats. I need some suggestions on how to improve the OH squat. I feel VERY weak in that position and can't go deep at all without feeling like I'm going to fall over. Any tips?

Improve your flexibility (hips, shoulders, etc), and practise!

Chubrock
06-06-2006, 11:31 AM
Improve your flexibility (hips, shoulders, etc), and practise!


What's practise? Ohhh you mean practice. Yeeaa I don't have time for that. I need an instant OH Squat pill or powder to take.

Sensei
06-06-2006, 01:52 PM
Nice OH squats. I need some suggestions on how to improve the OH squat. I feel VERY weak in that position and can't go deep at all without feeling like I'm going to fall over. Any tips?
The One-Arm OH SQ w. a KB are pretty hard for me to - it seems to require even more flexibility and practice than a regular OH SQ because your upper body has a tendency to twist.

I'm not sure what to tell you, but try the following:
*After getting the KB in position overhead, stand as "tall" as possible and try to maintain this upper body position throughout, keeping your core tight as hell
*As you descend, your free hand will drift forward naturally, but don't allow your upper to twist too much
*Try to disperse your weight to both legs. Even though your hips need to drift a little to the side carrying the weight, stay tight

Other than that, I guess my suggestions would be the same as Anthony's - work on flexibility and practice a lot. Hope that helps at all.

edit: btw, I feel pretty weak w. the exercise too. Just so you know.

Anthony
06-06-2006, 02:13 PM
What's practise? Ohhh you mean practice. Yeeaa I don't have time for that. I need an instant OH Squat pill or powder to take.

http://www.wsu.edu/~brians/errors/practice.html

Dumbass. :windup:

Chubrock
06-06-2006, 02:29 PM
http://www.wsu.edu/~brians/errors/practice.html

Dumbass. :windup:


I can't help you like to hang out with Daniel over there in the UK. Around here, practiCe is used for both. Silly Canadians.

Goodwinm
06-10-2006, 02:29 PM
Sensei man! where hav you gone!?

your last post here was on "06-06-2006, 07:52 PM"

666. omg! lol.
Hope everythings ok man. :) Hope your not trapped under a 250lb Oh Squat!

Sensei
06-12-2006, 03:10 AM
Thanks for checking in on me Goodwinner - I've been away and it'll will still be a while before I can get back into the swing of things. Here's about all I've done lately:

Wednesday, June 7, 2006 - Stretching and "BML" Training in Osaka, Japan

So, I'm staying w. a guy who used to be a national level competitor in full-contact karate and we were talking training, of course. He showed me a book about strength and conditioning for baseball players and the theory underpinning most of it is what is called "BML" theory. "BML"= beginning movement load, and the basic idea (I think) is that for many sports applications, strength training should be a movement where the most resistance is at the beginning of the concentric phase and then accelerated through to completion.

The BML thing has been around in Japan since at least 1994 when Koyama Yasushi's book "New Training Revolution" came out.

To me, the whole thing sounds a lot like compensatory acceleration combined with the idea of "critical joint configuration" and I'm intrigued so I ask my host to take me to the gym.

We went today and I had a personal trainer named Inoue, who moved me through everything. It was a gym w. a lot of machines and hardly any free weights - it didn't matter, I was there to learn, not monopolize a squat rack. We started off with some stretches that were absolute torture - one of which basically entailed me lying on my back w. the trainer sitting on my arms stretched straight above my head and then having me twist my lower body left and right, placing crazy stress on my shoulders, lower back, hips, and hamstrings... Fun stuff.

Exercises all were machine based, and included things like dips, chest press, lat pulldown, pullovers, a leg adductor excercise & leg press for hamstrings, a leg abductor exercise and leg press w. a frog stance, side bends w. a stick, and a leg abductor exercise resembling a side-splits. Hard to explain everything in detail, but basically everything was higher rep partials done at a fairly rapid tempo - the range of motion was generally around what would be the sticking point of the exercise.

I saw the resume of Inoue later on and saw that he was a registered NSCA-PT, a former track athlete of some prominence, had some training in PNF stretching, and other things that I can't remember. We talked a little about the NSCA certification and other things, but he was basically running back and forth between myself and other clientel - crazy, crazy busy, but it looked like a pretty cool job.

Probably not the best training for a powerlifter, but I learned a lot and could definately see a lot of applicability in rehab and sports training. I'll see what else I can dig up - I really don't know if this is a training method in the US or not, but a lot of it really does remind me of DB, Jay Schroeder, et. al stuff.

drew
06-12-2006, 08:06 AM
I love how you're always out expanding your knowledge of training Sensei. Even if it doesn't directly correlate with powerlifting, it makes you a better all-around athlete and trainer. Good stuff.

Clifford Gillmore
06-12-2006, 08:13 AM
I'm with drew, knowledge is power. I like to print of good articles, active read them, then file them. I often re read stuff alot when I feel lost.

Sensei
06-12-2006, 09:07 PM
Thanks guys! I ended up buying the book and I'll probably post some things in the GPP/SSP forum if it's worthwhile.

Goodwinm
06-13-2006, 12:02 PM
good to see your ok Sensei man! :)

Sensei
06-16-2006, 05:42 PM
Thanks again Goodwinner.

Friday, June 16, 2006
SQ: bar x 6, 135 x 6 x 2sets, 225 x 6 x 3sets

Back at home now. This was all I had time for today. I'm trying to get back in the swing of things - jet lag is always an issue for a week or so.

I've had some tendinitus in my wrists over the past couple of weeks and I'm not really sure of the cause - I'm guessing it's partly due to the overhead squats a few weeks ago and having to drag luggage all around the world. In any case, it'll take a few weeks to work back up to where I was - I'm more than a little worried about prep for the meet in August, but I'll make a plan in the next few days and see how things go.

Goodwinm
06-16-2006, 06:16 PM
Thanks again Goodwinner.

Friday, June 16, 2006
SQ: bar x 6, 135 x 6 x 2sets, 225 x 6 x 3sets

Back at home now. This was all I had time for today. I'm trying to get back in the swing of things - jet lag is always an issue for a week or so.

I've had some tendinitus in my wrists over the past couple of weeks and I'm not really sure of the cause - I'm guessing it's partly due to the overhead squats a few weeks ago and having to drag luggage all around the world. In any case, it'll take a few weeks to work back up to where I was - I'm more than a little worried about prep for the meet in August, but I'll make a plan in the next few days and see how things go.Dude ull be fine. And nice to see some numbers in here again! :) Noone has posted in the OH squat Challenge since u left. I seriousley think we shud makes some calls. These OH squats seem to be killing people off :p

will be glad to see u bak on top of things in the next week or so :)
All the bestman!
Goodwinm
(changed from goodwinner) hehe ;)

Sensei
06-18-2006, 04:55 PM
Thanks again Goodwinner. I don't think my wrist will be up for OHSQs in the near future, but I hope some other people will give another attempt or so before July 1st!

Sunday, June 18, 2006
CGBP: bar x 10-20 x 3sets, 135 x 10 x 5sets
Cross Bench DB Pullovers: 10lbs x 10, 20lbs x 10, 30lbs x 10
Bent-Over Laterals/Bent-Over Front Raise/Bent-Over Back Raise (giant set): 10lbs x 10 x 3sets
Side Lunges (bdwt): x10 x 3sets

A rehab day for me. My left wrist hurt on bench, but I did what I could - close grip was easier on the wrist.
The side lunges were ok, but the band of muscle that I injured (semimembranosus?) really feels this exercise.

Meat_Head
06-18-2006, 05:08 PM
"BML"= beginning movement load, and the basic idea (I think) is that for many sports applications, strength training should be a movement where the most resistance is at the beginning of the concentric phase and then accelerated through to completion.



This is the same idea that is behind chains and bands as well, correct? As far as machines go, there is a company called Strive that allows you to adjust which part of the range of motion is the hardest, and I've used that tecnique with them before... its killer.

Sensei
06-18-2006, 05:15 PM
This is the same idea that is behind chains and bands as well, correct? As far as machines go, there is a company called Strive that allows you to adjust which part of the range of motion is the hardest, and I've used that tecnique with them before... its killer.
No. With chains and bands, the resistance is the toughest at the top of the movement. With BML, you are accelerating through the movement and basically relaxing at the top. There are common threads in the logic behind both though and like I said, I can definately see that with BML, compensatory acceleration, and 'reactive' training (Jay Schroeder, DB Hammer, et. al).

I did pick up a book by Koyama. It'll take me a while to sift through it because it's been a while since I've read anything more challenging than a comic book... I'll try to post some thing in the GPP/SSP forum in the next few weeks.

MixmasterNash
06-18-2006, 06:43 PM
What were you doing in Japan?

Sensei
06-18-2006, 07:33 PM
Eating a lot of amazing food and showing around 21 high school students. It was a pretty good trip overall, but I'm still zombified-out right now...

One noteworthy experience: "The Spear of Benkei" http://wannabebigforums.com/showthread.php?p=1410858#post1410858

Sensei
06-19-2006, 07:13 PM
Monday, June 19, 2006
SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets, 315 x 3 x 2sets*
"Reactive" SQ (partial from ATF to 1/2 SQ position): 225 x 6 x 3sets

*=w. wrist wraps

The squats felt pretty good today, but a little weak. Nothing particularly challenging, but I wanted the squats to be deep and strong, and they were.

The "reactive squats" I did (the second time ever) were tough. They are done at a fast tempo and it pretty much looks like I'm bouncing up and down out of the hole. I think I'm pushing the limits of how heavy I should go on an exercise like that at my current strength and flexibility - I might drop it to 185 the next time.

Bob
06-19-2006, 07:57 PM
Nice session Sensei..
Welcome back home...
Looks like your Japan trip was a lot of fun and informative...
Can't ask for more then that on a trip.
Hopefully you got a little sleep other there too.. or perhaps on those 13 hr plan rides.. gotta love those.. unless you were in biz/1st class??

drew
06-19-2006, 09:18 PM
Nice squatting Sensei. Keep pluggin.

Goodwinm
06-20-2006, 04:03 AM
Yup. very Nice squatting session to get the ball rolling! ;)

Coke
06-20-2006, 07:43 AM
Good stuff Sensei, gonna be sweet to see you move even further down the line with it all...trip sounded super.

Sensei
06-21-2006, 09:57 PM
bearwolf - Economy class all the way baby!
Drew, Goodwinner, Cocoa - Thanks guys. It's good to be back and squatting reasonably well.

Wednesday, June 21, 2006
CGBP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6 x 2sets*, 205 x 5 x 3sets, 205 x 4*

*=w. wrist wraps

My wrists are still giving me no end of troubles. Close grip bench is about all I can manage and it isn't easy. I guess I should be grateful that they won't ruin my squat, but any kind of pulling or dumbell work is out of the question for a while.

Goodwinm
06-22-2006, 03:27 AM
bearwolf - Economy class all the way baby!
Drew, Goodwinner, Cocoa - Thanks guys. It's good to be back and squatting reasonably well.

Wednesday, June 21, 2006
CGBP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6 x 2sets*, 205 x 5 x 3sets, 205 x 4*

*=w. wrist wraps

My wrists are still giving me no end of troubles. Close grip bench is about all I can manage and it isn't easy. I guess I should be grateful that they won't ruin my squat, but any kind of pulling or dumbell work is out of the question for a while.

Nice CGBP session there dude! ;)
What you done to ur wrists man? (if i havnt asked that already aerleir)

Clifford Gillmore
06-22-2006, 09:43 AM
Japan seems like a fun place, you must of stuck out like a sore thumb with them calves of yours? Welcome home :D

Sensei
06-22-2006, 11:33 PM
Goodwinner - I don't know. I think that I must have hurt my wrists carrying luggage - I really can't think of any other reason. They seem to be getting better, but it's slow going.

Risk10k - I stick out if I go to really rural areas, but in the bigger cities I'm just another gaijin (foreigner). The only thing I really have a problem with are Japanese style toilets which give ATF squats a whole new meaning...
http://i11.photobucket.com/albums/a178/johnnymnemonic/moose%20call/9b8cb25c.jpg

Thursday, June 22, 2006
SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 1*, 315 x 6 x 2sets**

*=w. wrist wraps
**=w. wrist wraps and belt

I felt like total crap today - still have some jet lag and a humongous migraine. I somehow thought that lifting might help... I was wrong. After a single w. 315 that felt like 405, I decided it was time to man up and have a decent set - I was pretty happy with the two sets of 6, but I felt like yacking and still do...

Goodwinm
06-23-2006, 04:45 AM
thats a toilet? where do you sit? Do u literally have to squat like a bitch lmao. Must behow the Japanese olympic lifters train...
oh and very nice squats once again man 315 x 6 for 2 sets. very nice indeed.

drew
06-23-2006, 08:05 AM
Ummmmm... what?

Nice lifting despite feeling like crap.

Sensei
06-24-2006, 10:30 PM
Thanks guys. Yes, you have to squat (facing the flush handle). Most homes have Western toilets, but you still find these a lot in business and public facilities. I guess the only plus is that you don't have to touch anything if you know what you're doing...

Saturday, June 23, 2006
KB Swings (53lbs): x20
GHR: x10 x 3sets
Windmills (53lbs KB): x10 x 2sets
One Arm KB Overhead SQ: x10 x 3sets

Guido
06-24-2006, 11:06 PM
ATF Squats, indeed! Japan must be interesting. I've always wanted to go there. I know lots of people who have and have heard lots of fun stories from them on what it's like, especially, to be a gaijin there.

Oh yeah, nice workouts!
(Check out my journal again if you get a chance. I posted a synopsis of some strongman stuff I did today in my journal!)

Goodwinm
06-25-2006, 05:16 AM
good ketlebell workout there man!

Sensei
06-26-2006, 08:28 PM
Thanks guys.

Guido,
They're not ALL fun stories. Being a gaijin is fun sometimes, but it pretty much sucks IMO.

Monday, June 26, 2006 - BP
CGBP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6, 225 x 3*, 210 x 4 x 4sets*
Spider Bench Rows: 45lbs x 10, 90lbs x 10, 135 x 10 x 2sets
Green Band Tricep Pushdowns: x10 x 3sets

*=w. wrist wraps

Wrists are still giving me no end of troubles - I wanted to do chins, but it was not happening. Chest supported t-bar rows (aka 'spider bench rows') are the bane of my existence... Probably a good reason to keep doing them...

Goodwinm
06-27-2006, 04:05 AM
real nice close grip man for the condition your wrists are in.
And do u think it could be a good idea to see a chiropracter or a doctor bout ur wrists man?

Coke
06-27-2006, 10:56 AM
Hardcore getting the work in despite the wrist, hope it clears up before too long...great job regardless.

Sensei
06-28-2006, 11:14 PM
Thanks guys. I would go to the doctor if it was affecting my work or if it wasn't getting better - it isn't and it is, so I'm just letting it go. Not to mention that I'm 99% certain that all a doc would do for me is tell me to "take it easy and let it heal" and maybe prescribe a NSAID.

Wednesday, June 27, 2006
SQ: bar x 6 x 2sets, 135 x 6, 225 x 6, 315 x 6 x 4sets*

*=w. belt

For the second time in as many squat workouts, I felt nauseous and the weights felt like a ton. I had planned to go heavier today, but decided to just try to ramp up the volume a little.

Chubrock
06-29-2006, 06:59 AM
Nice heavy squats man. How often do you do some KB work? You're using it more of an active recovery type thing, correct?

drew
06-29-2006, 08:07 AM
Squats are looking ok, but you might have to just start piling the weight on and see what happens. Especially if you still plan on doing the meet in August.

Been doing any sled work? It would probably help.

Sensei
06-29-2006, 10:06 AM
Hi Chub,
Right now, I'm doing KB work about once a week. It's just auxiliary work for me - I can't really call something I get sore from 'active recovery'.

Drew,
I have about six weeks of training before the meet and I'll have about 3 or 4 heavier sessions within that. I've gotten to a point where I just can't mess with any unplanned heavy training. The past year has been riddled with injuries and I'm done with that.
I'm looking at the meet as a 'comeback meet' - I haven't done a meet in over 15 months, so I'm not expecting to be kicking much ass... I'm hoping for something in the neighborhood of 520/270/475 - bench will be unequipped.

Sensei
06-30-2006, 12:05 AM
Thursday, June 29, 2006 - BP
Incline BP: bar x 15-20 x 2sets, 135 x 6 x 6sets
alternated with - Giant Set Bent-Over DB Front Raise/Bent-Over Laterals/Bent-Over Rear Raise (arm extension/hyperextension): 10lbs x 10, 15lbs x 6 x 5sets
Lying DB Tricep Ext.: 20lbs x 6, 30lbs x 6, 40lbs x 4
Lying Elbows-Out Tricep Ext. (aka 'Tate Presses'): 40lbs x 6*, 50lbs x 6*
Green Band Pushdowns: x10 x 3sets
45 degree Hyperextensions: x10 x 4sets

*=w. wrist wraps

Sensei
07-01-2006, 12:58 AM
Well, after seeing myself fall in the rankings, I just had to have one more shot at this... I tried 225 three times for the clear win, but blew it each time - the first attempt I managed to scrape up my neck like nobody's business after that there were two more that were equally pathetic...

I did manage 205 x 1 @ 197

Friday, June 30, 2006
Here's video of: 135 x 2, 185 x 1, 225 x miss x 3, 205 x 1
http://youtube.com/watch?v=Z4_nJ3Ln444

Chubrock
07-01-2006, 10:36 AM
I just posted in your movies post. Let me know if what I said doesn't make sense.

Sensei
07-03-2006, 01:01 AM
Thanks Chub! I responded there and I definately see what you are talking about with the cleans. Please check the thread again if you can.

Sensei
07-04-2006, 08:18 AM
Monday, July 3, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 185 x 6, 225 x 3, 235 x 2, 225 x 3 x 4sets
Pull-Ups: x10 x 3sets
Military Press: bar x 10, 135 x 6 x 2sets

My right shoulder was bothering me again... It feels fine today though. I have a feeling that dropping 225 on my neck last week wasn't helping things much.

Chubrock
07-04-2006, 09:51 PM
Nice session even with the sore shoulder.

I dunno how you feel about purchasing conditioning items that aren't the norm for a powerlifter so to speak, but you should really check out Steve Maxwell's Joint Mobility DVD. We had originally started it to help with our BJJ but it has helped so much on the day after KBs. It's now become a pillar of our strength and conditioning stuff. My flexibility and muscular imbalances have improved drastically over the last year. I noticed you said you had a couple of more inches to go on the windmills and figured I'd recommend this to you, as well as anybody who tends to put a high amount of stress on their bodies, and needs something to unwind with.

Coke
07-05-2006, 07:01 AM
Time is usually the key for most stuff to heal...that is cool Sensei, keep moving on no matter what.

Sensei
07-05-2006, 10:12 AM
Thanks Chub. I've seen quite a bit of mobility and dynamic warm-up material through the years from DeFranco/Rooney, Chris Doyle, etc. and I use it when I work with athletes. To be honest, I don't personally practice it much in my own training. I'll look into the DVD and try to start practicing what I preach a little more...

Thanks CoCoa. Consistency is a biggie.

Sensei
07-05-2006, 04:33 PM
Wednesday, July 5, 2006 - SQ
SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 2 x 2sets, 315 x 1 x 2sets, 365 x 3 x 3sets*
Manta-Ray SQ: 225 x 4, 225 x 6 x 2sets

*=w. belt

Weights felt heavy today.

Goodwinm
07-05-2006, 04:37 PM
sweet squatting man.
goin real heavy for last two sets! ;)
those Manta-Ray squats look interesting. Is it some kind of aid for the traps and neck?

Chubrock
07-05-2006, 08:52 PM
Nice squatting bro. You said "when I work with athletes." Do you do some kind of PT or what?

Sensei
07-06-2006, 12:29 PM
Right now, I'm just working with a couple of kids, but I do strength and conditioning coaching for high school teams.

Sensei
07-06-2006, 11:30 PM
Thursday, June 6, 2006 - BP
Incline BP: bar x 10-20 x 2sets, 135 x 10 x 4sets
One-Arm DB Rows: 70lbs x 10, 90lbs x 10, 110lbs x 6
Spider Bench Rows: 90lbs x 10 x 3sets
Shoulder Complex (Bent-Over Front Raise/Bent-Over Laterals/Bent-Over Arm Hyperextension): 10lbs x 10, 15lbs x 6, 20lbs x 5
Green Band Tricep Pushdowns: x10 x 4sets
Cross Bench DB Pullovers: 30lbs x 10 x 3sets

Sensei
07-08-2006, 09:44 PM
Saturday, July 8, 2006 - SQ Aux.
Manta-Ray SQ: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 4
GM: 225 x 5 x 3sets
45 Degree Hyperextensions: x10 x 3sets
Incline Board Sit-Ups: x15 x 3sets
GHR: x15

Right knee was acting up a bit, so I stopped the Manta-Ray SQ early.

Sensei
07-08-2006, 10:45 PM
sweet squatting man.
goin real heavy for last two sets! ;)
those Manta-Ray squats look interesting. Is it some kind of aid for the traps and neck?
Sorry I'm so late responding to this Goodwinner. Thanks.

The Manta-Ray positions the bar higher up and changes the center of gravity. It's more or less a high-bar squat but a little higher. It forces me to squat a lot more upright than a regular low bar squat.

Goodwinm
07-09-2006, 03:13 AM
Sorry I'm so late responding to this Goodwinner. Thanks.

The Manta-Ray positions the bar higher up and changes the center of gravity. It's more or less a high-bar squat but a little higher. It forces me to squat a lot more upright than a regular low bar squat.
Ahhh sounds intersting, thanks for that man :)

also, awesome one arm dumbell rows there! gettin some big numbers up once again.

Sensei
07-09-2006, 04:29 PM
Thanks G. Actually, I'm pretty weak at rows right now - my grip isn't doing so hot with the wrist issues. I'm beginning to think I have mild carpal tunnel.

Sunday, July 9, 2006 - Extra Workout
GHR: x10 x 3sets
Windmills: 53lbs KB x 10 x 3sets

Chubrock
07-09-2006, 07:16 PM
How'd the Windmills go?

Sensei
07-10-2006, 05:33 PM
Good. All of them were touching at least all five fingers to the floor and quite a few were palm on the floor! Thanks for checking.

Monday, July 10, 2006 - Extra Session
"Cossacks": x20 x 3sets
One-Arm OH SQ (w. KB): 53lbs x 10, 70lbs x 10 x 2sets
Cossacks: 25lbs x 20, 53lbs x 20

"Cossacks" are basically a side-lunge where you shift your weight from side to side. It's a great mobility drill/exercise for the hips and adductors.

Coke
07-11-2006, 06:46 AM
"Cossacks" are basically a side-lunge where you shift your weight from side to side. It's a great mobility drill/exercise for the hips and adductors.

Just the sounds of those are killer, lol...wonder if I'll ever try'em - :D

Anthony
07-11-2006, 06:53 AM
Good. All of them were touching at least all five fingers to the floor

You have five fingers???? :windup:

Sensei
07-12-2006, 10:19 PM
CoCoa,
I'll try to post up a video sometime.

Anthony,
Yes, I keep them in a jar most of the time.

Tuesday, July 11, 2006
Pull-Ups: x8 x 5sets
Lying DB Tri Extensions: 20lbs x 10, 30lbs x 10 x 3sets, 35lbs x 8
Bent-Over BB Rows: 135 x 10 x 3sets

Bohizzle
07-12-2006, 10:56 PM
Anthony,
Yes, I keep them in a jar most of the time.

LMAO! nice sessions in here, glad to hear that stuff's starting to fall into place despite the wrist woes.. keep it up man.

Andrew

Sidior
07-13-2006, 10:18 AM
LMAO! nice sessions in here, glad to hear that stuff's starting to fall into place despite the wrist woes.. keep it up man.

Andrew

Dr. Diagnosis feels your pain


great last few session sensei

Sensei
07-15-2006, 07:54 PM
Thanks guys. I think the wrists are getting steadily better. I've had right shoulder issues for oh, 20 years!!!! I've gotten better about keeping things healthy, but it never completely goes away.

Friday, July 14, 2006 - SQ
SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 1 x 2sets, 315 x 1, 405 x 1*, 455 x 1**, 365 x 3
http://www.youtube.com/watch?v=i73XAGMqkYs
"Zoolanders" (aka "cossacks"): x20, 25lbs x 20
http://www.youtube.com/watch?v=B43Qtw1xJkQ
GM (wide, narrow, ultra-wide): 135 x 6 x 3sets

*=w. belt
**=w. belt, wraps, and suit bottoms

I was pretty happy with this session and I feel a little more confident with the meet coming in a month.

Enjoy the vids - I tried to entertain a little with the "Zoolanders"... ;)

Goodwinm
07-15-2006, 08:41 PM
Wow nice squatting dude. Man your back is going in like a GM position. It looked painful.
excellent work though man!
And loving those zoolanders! I used to do those. Just for fun tho.

drew
07-15-2006, 11:14 PM
Nice squatting Sensei. I hate doing heavy squats when the wrists hurt.

Sidior
07-16-2006, 04:38 PM
awesome squats sensei, I know you already posted this somewhere but what numbers are you hoping for at the meet?

Sensei
07-16-2006, 04:45 PM
Thanks guys!
Goodwinner,
I try to squat relatively upright, but do lean a bit when squatting wide and heavy.
Drew,
My wrists seem to be on the mend, but they've been a bigger hindrance to my bench than anything. I can stand the pain when squatting and just wrap em up if I can't...
Sidior,
I'm not really sure what to expect to be honest - probably something in the neighborhood of 520?(equipped)/270(raw)/460?... I'm not really worried about it though - I haven't been in a meet in over a year so it's time to just get my feet wet again.

Sensei
07-16-2006, 09:29 PM
Sunday, July 16 - Extra Workout
GHR: x10, 25lbs x 6 x 2sets, x8
"Zoolanders": x20 x 2sets

Hamstrings/adductors were shot after these... I needed to get to the gym for a bench session, but didn't have time.

drew
07-16-2006, 10:34 PM
Strong GHRs man.

Sensei
07-17-2006, 10:22 PM
Thanks Drew. I'm pretty sure they've helped my squat get back to where it's at... I still have to rebuild my deadlift and that's going to take a while...

Monday, July 17, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 225 x 3 x 5sets
Chest-Supported T-Bar Shrugs: 45lbs x 10, 90lbs x 10, 135 x 10 x 3sets
Shrugs (snatch grip): bar x 10, 135 x 10, 225 x 6 x 3sets

My right shoulder and trap were feeling really tricky today so I decided to do some shrugs to work out the kinks a little. I think it helped a little.

edit: After a lot of consideration, I've decided against doing the full meet on August 12 - it would be an extra $300 and a weekend that I really don't want to give up for a, at best, 1250 total...
Instead, I'll be doing a push/pull meet on August 19. I have NO idea where I'll be for that, but both those lifts suck so I can use the motivation... I'll plan on hitting a full meet hopefully in late October.

Natetaco
07-17-2006, 10:52 PM
nice session sensi, what happend with your deadlift?

Sensei
07-17-2006, 11:36 PM
I had a really bad back strain last August while DLing and a bad hamstring pull while squatting in March.

To be honest, I've been putting a lot of effort in building my squat back up, but almost none into more DL-specific work. I guess in a round-about way I'm just saying I've been lazy.

Natetaco
07-17-2006, 11:42 PM
well theres always time to be lazy. Your just focused on getting the squat back up mroe than dead, i dont think that makes you lazy

Sensei
07-18-2006, 10:16 PM
Thanks Nate.

Tuesday, July 18, 2006 - Extra Workout
One-Legged DLs (w. DBs): x10, 25lbs x 10 x 2sets, 40lbs x 10 x 2sets, 45lbs x 10 x 2sets

Natetaco
07-18-2006, 10:37 PM
nice man, iv never tried db stiff legs before, what do you think of them?

Sensei
07-19-2006, 12:41 AM
nice man, iv never tried db stiff legs before, what do you think of them?
Not stiff-legged, one-legged. You stand on one leg and deadlift w. a pair of DBs. They are freaking hard and hit the glute and ham of the working leg like none other.

Here's a pic (at about the middle of the range of motion): http://www.bodybuilding.com/fun/oneleggeddeadliftfinish.jpg

Coke
07-19-2006, 07:22 AM
To forego the meet right now is a good idea, waiting until the October one is really a smart move - you'll do great!!

drew
07-19-2006, 06:43 PM
I agree with CoCoa. You're obviously not quite 100% and why bother squatting in a meet when you don't think you can go all-out and could risk getting injured. Good luck with the Push/Pull and with the training as always.

Sensei
07-20-2006, 02:19 PM
Thanks guys. I've decided to blow off the push-pull meet too. I just need to get stronger all around and that will take a little time. There really is no excuse for me to total anything less than 1300 in my next meet.

I still plan on going to watch the APF meet though - there will be a lot of WPO stars there and, for the first time, I'll be able to just sit there and enjoy the show.

Thursday, July 20 - BP
Military Press: bar x 10 x 2sets, 135lbs x 1, x3, x5, x1, x3, x5, x1, x3, x5, x1, x3, x5

Right shoulder was bothering me as usual, but the ladders made it a little easier to take. Also, I tried taking a narrower grip and tucking my elbows (as I do when I bench) and this took some of the stress off of it.

Goodwinm
07-20-2006, 02:31 PM
Thanks guys. I've decided to blow off the push-pull meet too. I just need to get stronger all around and that will take a little time. There really is no excuse for me to total anything less than 1300 in my next meet.

I still plan on going to watch the APF meet though - there will be a lot of WPO stars there and, for the first time, I'll be able to just sit there and enjoy the show.

Thursday, July 20 - BP
Military Press: bar x 10 x 2sets, 135lbs x 1, x3, x5, x1, x3, x5, x1, x3, x5, x1, x3, x5

Right shoulder was bothering me as usual, but the ladders made it a little easier to take. Also, I tried taking a narrower grip and tucking my elbows (as I do when I bench) and this took some of the stress off of it.

holy shizzle dude. how much volume on 135!! damn. Impressive work man. Like i said in a post just now. my millies have gone stale. id be lucky to get 135 x 1 the way things are going.

Sensei
07-20-2006, 02:46 PM
Thanks Goodwinner.
I never do military press consistently, but if my shoulders hold up I'd like to work up to doing bodyweight on them - I'm pretty sure I've never pressed my bodyweight before and since I'm just working on building overall strength (not focusing on a meet) I might make that a training goal.

Goodwinm
07-20-2006, 03:18 PM
Thanks Goodwinner.
I never do military press consistently, but if my shoulders hold up I'd like to work up to doing bodyweight on them - I'm pretty sure I've never pressed my bodyweight before and since I'm just working on building overall strength (not focusing on a meet) I might make that a training goal.
thats an awesome goal to have Sensei it realy is! When i got a BW mil press i was extatic. I was 154lbs at the time so i was pleased. What u weigh currently?

Natetaco
07-20-2006, 04:29 PM
Not stiff-legged, one-legged. You stand on one leg and deadlift w. a pair of DBs. They are freaking hard and hit the glute and ham of the working leg like none other.

Here's a pic (at about the middle of the range of motion): http://www.bodybuilding.com/fun/oneleggeddeadliftfinish.jpg


AHH I see there. Those look like the absolutly MURDER your posterior :whip:

drew
07-20-2006, 05:01 PM
I'd also like to be able to do a BW MP, but I don't know how possible that will be. Looking forward to how your progress goes with that.

Sensei
07-20-2006, 05:07 PM
Goodwinner,
I weigh about 200 right now.

Natetaco,
This is the first time I've done them in quite a while and my arse is still sore today!

Drew,
Thanks. I'll be doing them more regularly as long as everything holds up. Maybe we should start a "Overhead press your bodyweight by Christmas" thread!!

drew
07-20-2006, 05:13 PM
Yeah. I can probably jerk press close to my bodyweight. :D

LiftingKid
07-20-2006, 05:39 PM
Thanks Drew. I'm pretty sure they've helped my squat get back to where it's at... I still have to rebuild my deadlift and that's going to take a while...

Monday, July 17, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 225 x 3 x 5sets
Chest-Supported T-Bar Shrugs: 45lbs x 10, 90lbs x 10, 135 x 10 x 3sets
Shrugs (snatch grip): bar x 10, 135 x 10, 225 x 6 x 3sets

My right shoulder and trap were feeling really tricky today so I decided to do some shrugs to work out the kinks a little. I think it helped a little.

edit: After a lot of consideration, I've decided against doing the full meet on August 12 - it would be an extra $300 and a weekend that I really don't want to give up for a, at best, 1250 total...
Instead, I'll be doing a push/pull meet on August 19. I have NO idea where I'll be for that, but both those lifts suck so I can use the motivation... I'll plan on hitting a full meet hopefully in late October.

I am not much for a full meet either ;)

Whate are your goals for the push/pull?

Sensei
07-20-2006, 05:42 PM
I decided against the push/pull too actually. Right now, I just need to get stronger. The push/pull is a tent meet in the middle of August - not the best setting and I probably won't be in the best condition either.

Coke
07-22-2006, 08:24 AM
Finally saw your most recent video(s) and the 455 squats were perfection imo...good zoolanders, got a nice laugh too.

Sensei
07-23-2006, 03:51 PM
Thanks Cocoa. I was pretty happy with them.

Friday, July 21, 2006 - SQ
GMs: bar x 6 x 2sets, 135 x 3 x 2sets,
225 x2, x4, x6, x2, x4, x6, x2, x4, x6

Saturday, July 22, 2006 - Extra Workout
Treadmill: 30 mins
Alternate One-Arm DB BP: 25lbs x 20, 35 x 20, 45 x 20
Straight-Arm Pulldowns: 45lbs x 10 x 2sets, 60lbs x 10, 75lbs x 10 x 2sets

drew
07-23-2006, 03:53 PM
Wow, that's a lot of GMing. Usually after 2 sets with the 225 I don't want to get back under the bar anymore.

Sensei
07-23-2006, 04:16 PM
I haven't done ladders in a long time, but they are a relatively pain-free way to increase your training volume (which is what I'm trying to do). Instead of 6x6 with 225, the ladders make it so that only 3 of 9 sets are really ass-busting.

Goodwinm
07-24-2006, 06:12 PM
excellent GM's man! Wow i cant wait to do GM's when i have my squat rack! :D