Tim K's Journal

[Tim K]

Are you making sure your upper back is tight and shoulder blades are pulled together?

It feels like it is more of an issue of foot placement and balance. The bar feels light coming off the rack, just a bit 'off' either forwards or backwards. If I had 1" spacing on my rack, it might help get the perfect height on the bar.

[Brian Hopper]

Are you talking about bar height? I have to keep mine low. Here is what I do to unrack, I keep my feet close together, I think it's closer then my DL stance. Then I stand up and walk back about one step each foot and then find my stance. Not sure if this is the problem or not.

[Tim K]

Yep. My bar is about an inch too low. But I would rather it be too low than too high. I was feeling lazy today. I used the 'monolift' portion of my rack for squats. I've never done that before and it is what probably threw me off. This is the first time I was able to setup in my squat position, unrack, lift, rerack. I hate to admit it, but I really liked doing that as opposed to walking the weight out. I know, I'm a baby.

[Brian Hopper]

I've gotten so comfortable walking my squats out, that I don't think I would like using a monolift anymore, lol.

[Tim K]

I've gotten so comfortable walking my squats out, that I don't think I would like using a monolift anymore, lol.

That is because you are a machine. I was lazy today and used the excess heat as an excuse for the monolift. First time I used it for squats and I like it. I did walk everything out until the last three sets. You are right though, walking out the lift is part of the squat. When you nail a walkout just right, it helps set you up for a successful lift.

[Tim K]

Foam Rolling & Warm-ups

Floor Press (close grip)
Bar x a lot
120 x 5
150 x 5
180 x 5
210 x 3
250 x 3 - wrist wraps
270 x 3 - only about the second or third time hitting floor press. Still learning the bar path.

Incline Bench
135 x 20
155 x 4 - misloaded the bar with a nickel on one side and a dime on the other. D'oh!
160 x 10 x 2

Triceps Pushdown
70 x 25
90 x 15
100 x 15 x 2
80 x 8
60 x 10
40 x 25 - last four sets a drop set

Kroc Rows
150 x 10 - PR
100 x 20

BW = 200 lbs

We've been consistently hitting triple digits and it is even hotter in the garage. Consequently, I've been missing workouts. This morning I woke up early, got the horse fed, and hit the weights. I do not like working out in the morning and/or fasted. However, it didn't really seem to be a problem once I started moving some weight.

I'll work out early when I have to. But I am hoping this heat wave breaks soon.

[Brian Hopper]

Nice work Tim, those are some heavy rows!!! I love working out in the morning. I'd rather train in the am then the pm. If wait to train later in the day it's hard for me to get motivated.

[Tim K]

The first set at 150 was pretty ugly. But then again, heavy rows are a beauty contest. The second set was a bit more disciplined. I love heavy rows!

[Brian Hopper]

I've grown to love rows. I bought a DB row handle from West Cary Barbell and I love it.

[Tim K]

That is a very cool DB row handle!

[Brian Hopper]

It is, I love it!!! Do you have one?

[Tim K]

No, but it is on my wish list!

[Brian Hopper]

Highly recommend...plus you get a pair of there collars!!!

[Tim K]

Warm-ups

SOHP
Bar x 25
95 x 10
115 x 5
135 x 5
165 x 3
185 x 3 - belt & wraps
205 x 3
225 x 0 - kept tapping the rack with the left side when unracking totally screwing my setup and tightness.
135 x 20
135 x 11
135 x 10

Triceps Pushdowns
70 x 15
90 x 15
100 x 15 x 2

Kroc Rows
110 x 20
110 x 15

BW = 200 lbs

Went with some friends to the Shaw AFB's new facility. Very nice gym with all kinds of cool stuff. However, they only had one power rack and no chalk. Their power rack is a hair wider than mine and I kept tapping the left side of the rack when unracking the bar. My left shoulder drops a couple inches compared to my right (old injury from motorcycles). I never knew how drastic is was.

Everything felt light compared to when I'm lifting at home. Not having anything to eat today might have also affected my lifts. Still, it was fun to get out lift somewhere else. Watching some bros start off bench with 225 was amusing. His buddy was pretty much doing deadlifts/curls spotting him.

[muscle_g]

Great job Tim!! We need to get up togeather one day for some training!!

[Tim K]

Thanks! That sounds like a plan!

[Brian Hopper]

Strong OHP!!!

[Tim K]

Thanks Hopper!

[Tim K]

Foam Rolling & Warm-ups

Deadlifts
135 x 5 - hook grip
185 x 5
225 x 4
275 x 3
315 x 3 - mixed grip
365 x 3 - belt
405 x 3
445 x 1

Squats
135 x 6
225 x 4
275 x 3
315 x 3 - knee sleeves
350 x 3 - belt

I've missed a lot of work because of the heat. My garage lacks AC and it is too damned hot and humid to lift. I did what I could to cool it down today, but it was still pretty awful. I got some work done but didn't hit the numbers I wanted to. :sadbanana: There is always tomorrow...

[Brian Hopper]

I understand what you mean, it was pretty hot in my garage last week...not looking forward to next week, lol. You still got some decent work in.

[Tim K]

Foam Rolling & Prehhab/Warm-up

Floor Press
Bar x 20
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
235 x 5 - wraps & belt
255 x 4

SOHP
135 x 10 x 2
135 x 11

Rope Triceps Pushdowns (supersetted with BOBR)
50 x 20 x 3

BOBR
Bar x 20 x 3

BW = 200 lbs

I added a few more things into my warm-ups. Some extra shoulder mobility and biceps rehab (right biceps has been an issue for a long time). Went very light with upper back lifts and will continue to do so until that biceps feels better. Going heavy is fun, but it doesn't do that arm much good.

Didn't get the prescribed reps on the last set of floor presses. Honestly, that was expected. So much crap has been going on at work and at home that my schedule has been totally fubar'ed. I couldn't sleep last night because my right calf was aching so blasted much. Lots of ice and ibuprofen finally let me get some rest around 5:30 this morning.

My tractor blew up. My truck blew up. The eXmark blew up. Poor Nibbler is foundering and our new Director is making work much, much more difficult than it needs to be. But it all isn't gloom and doom. My wife bought me some more ice cream sammichs!

[Tim K]

Foam Rolling & Warm-ups (incorporating some Mobility WOD stuff in warm-ups)

Squats
45 x 20 - knee sleeve on right knee
95 x 20
135 x 10
175 x 3
205 x 3
245 x 3
285 x 5
325 x 5 - belt & other knee sleeve
355 x 5 - solid set
245 x 12
225 x 10 - completely gassed

Standing Ab Pulldowns
80 x 20 x 3

BW = 199 lbs

Technique and form were pretty good tonight. Even hitting the last few reps on the drop set were good.

[Pure Water]

Haha, I've loaded a 10 on one side and a 5 on the other a few times before. Once I didn't even rack it, even though it felt odd . And ya, the heat sucks. Keep on workin at it.

[Tim K]

Foam Rolling & Warm-ups

SOHP
bar x 20
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5 - belt & wraps
190 x 5 - easy set, but used a bit of leg drive on a rep or two.

Close Grip Bench - false grip
225 x 10 - slingshot
235 x 12
245 x 10

Triceps Pushdowns
100 x 20
100 x 16
100 x 14
80 x 10 - last three sets a drop set

BOBR
Bar x 25 x 4

[Brian Hopper]

Strong presses Tim!!!