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Thread: Tim K's Journal

  1. #426
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    I've never tried reverse grip rows. They sound horribly uncomfortable. I bet they work great!

    Foam Rolling & Warm Ups

    Squats
    BW x a whole lot
    155 x 1 - Shoulders hurt; did some more warm-up work on them
    155 x 5
    225 x 5
    275 x 5 - added belt & sleeves; I usually don't put these on until I hit 300 lbs, but tonight I was not 'feeling' it.
    300 x 5 - good set, really sat back and drove with the hips out of the hole
    335 x 5 - crap set. Came out of the hole by leaning forward transferring the effort to my quads. My posterior chain is plenty strong enough for this weight. Technique was for crap. Should have racked the weight, got my mind straight, and started over. But I'm stupid.
    375 x 5 - I did learn from my mistakes. Much better set, much better concentration. Might have cut the first two reps a little high.
    315 x 10 x 2 - Rocked these sets! Well, until the eighth rep anyway. After that, it was a hell'uva struggle!

    Rope Ab Pulldowns
    80 x 20 x 3

    BW = 195 lbs

    There is no shame in racking the weight if a set feels off. Better to reset and get it right than continue with crappy technique and risk injury. Sad part was knowing what I was doing wrong and repeating the mistake 5 times. Problem most likely started before I even unracked the bar. Take your time and get your set-up right. If it isn't - reset and do it again.

  2. #427
    Moderator Brian Hopper's Avatar
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    There is no shame in racking the weight if a set feels off
    No shame at all...smart move.

    They actually aren't that bad. IMO, they really hit your back alot better.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  3. #428
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    Foam Rolling & Warm-ups

    SOHP
    Bar x 10 - biceps are killing me; lowering the bar is painful.
    85 x 5
    100 x 5
    120 x 5
    135 x 5
    155 x 5
    175 x 5 - added wrist wraps & belt

    Incline Bench
    Bar x 10
    135 x 10 x 4

    Triceps Pushdowns (supersetted with pull-ups)
    80 x 15 x 2

    Pull-ups
    BW x 10 x 2

    Biceps were exceptionally painful today (DOMS?). Not sure why either. Maybe its related to Friday's squats and the farm work today? I did what I could before it became too painful to continue.

  4. #429
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    Foam Rolling & Warm-ups

    Deadlift
    135 x 5
    225 x 5
    275 x 5
    315 x 1 x 2
    365 x 1 - added belt and chalk
    405 x 1 x 3 - reset, hit another rep
    405 x 3

    Rope Ab Pulldowns
    80 x 15 x 5

    Stiff Legged Deadlifts
    225 x 10 x 2

    It is easier to rep out deadlifts without resetting. I didn't come close to following the program tonight. I did what I wanted to.

  5. #430
    Moderator Brian Hopper's Avatar
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    I dont like to reset, I'd rather touch-n-go. I usually mix it up.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #431
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    Foam Rolling & Warm-up - added some stuff to warm-up. The older I get, the longer warm-up takes me.

    Bench
    Bar x 10 - thumb length from smooth
    135 x5
    155 x 5
    185 x 5
    225 x 5 - P.O.R.
    255 x 3
    285 x 1 - belt & wraps; very quick and easy rep!
    300 x 1 - PR Hot Damn! I finally benched 300 lbs! Bar came out of the groove, but I was able to muscle it up. Fast rep too!

    DONE!

    BW = 200 lbs

    Mary and I have a 4 day weekend. Its rare we both have time off at the same time. Friday we drove up the mountains for a lovely evening at a B&B. We ate great food, drank good wine, and had a wonderful time. Last night we visited friends. Ate steak, drank beer, and stayed up way, way, way too late.

    My head and stomach aren't feeling too good today. :lol: Food for today has been two P&Js.

    But none of that matters because I SMOKED a 300 lbs bench today!

  7. #432
    Moderator Brian Hopper's Avatar
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    Awesome job on hitting that 300lb bench!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #433
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    Quote Originally Posted by Brian Hopper View Post
    Awesome job on hitting that 300lb bench!!!
    Best part was how easy it went up!

  9. #434
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    Foam Rolling & Warm-ups (concentrated on shoulder flexibility)

    Squats
    BW x 20
    BW x 15 - hip flexors are tight
    175 x 5
    225 x 5
    275 x 5 - I've never gotten along with this weight or warm-up set. :furious: Next time I'm wearing a loose belt to remind myself to push out with my abs
    325 x 5 - belt & sleeves
    370 x 3 - solid
    410 x 1 - can't complain
    455 x 1 - briefs & wraps; this put the max in ME.
    315 x 10 - sleeves; tried for a second set but things started to go bad when I tried to tighten my belt. :lol:

    BW = 196 lbs

    Mistakes

    1) I have trouble walking out the heavier weights. Al Caslow is a machine. His walkout is perfection. One step, two step, set, squat. I'm great at the lighter weights, but when it gets heavy it goes to ****. Light bulb went on today. Put heavy weight on my back and practice walkouts. (d'uh)

    2) Do not exhale after you pick up a heavy weight you dumbass. If you want to get tighter, breath in but never out.

    455 went like this: Down, down, down, get past parallel, okay up... aw hell! C'mon - UP! I made it, but if a fly had landed on the bar, I was a goner.

    Now I'm gonna eat a half of chicken.

  10. #435
    Become Unbreakable Mark!'s Avatar
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    Haha loving the added commentary. I've never worked out lockout but I never feel comfortable doing it with heavier weights, definitely something I need to do, just load the bar, walk out, and rack it. Congrats on the 300lb bench bro, hard works paying off.
    "Light Weight"

    260's by May

  11. #436
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    Foam Rolling & Warm-ups

    SOHP
    Bar x something
    85 x 5
    100 x 5
    135 x 5
    155 x 5
    175 x 3 - belt & wrist wraps
    195 x 1 - quick and easy
    215 x 0 - didn't follow through, not tight enough.
    215 x 1 - PR locked it out! (this one is for you Cronic!)

    Bench (close grip)
    225 x 12 - slingshot (shoulders are shot)
    225 x 10
    225 x 11

    Triceps Pushdowns (supersetted with Pull-ups)
    80 x 15 x 4

    Pull-ups
    BW x 10 x 3
    BW x 9

    BOBR
    225 x 5 x 3

    BW = 196 lbs

    Shoulders are fried. Biceps ache. Right intercostal is tweaked. I'm pretty beat. :lol:

  12. #437
    Moderator Brian Hopper's Avatar
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    I'm pretty beat.
    Maybe it's time for a good deload? Or just some time off?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  13. #438
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    I'll hit another workout tonight and then do some 'active recovery' work until next weekend.

  14. #439
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    Foam Rolling & Warm-ups - lots of stretching today; intercostal is still tweaked. Makes deep breaths painful.

    Deadlifts
    Bar x 20 - stiff legged
    185 x 5 - regular deadlift, overhand grip
    225 x 5
    275 x 5
    325 x 5 - mixed grip; added belt & chalk
    370 x 3
    410 x 5 - PR
    450 x 1 - PR

    BW = 200 lbs (pizza this weekend!)

    Feeling pretty beat up. Hit PR on bench, SOHP, and deadlifts. Matched my PR on squats. I am fried.

  15. #440
    Moderator Brian Hopper's Avatar
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    Nice PR's Tim!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #441
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    Quote Originally Posted by Brian Hopper View Post
    Nice PR's Tim!!!
    One day, I'll be exactly half as strong as you!

  17. #442
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    Warm-ups (all exercise done with a mini-band unless otherwise specified)
    Foam Roll
    Shoulder Dislocates x 30 - broomstick
    Sword Pulls - broomstick
    Shrugs x 30 x 2 - average band
    Face pulls x 30 x 2
    Internal Rotation x 30 x 2
    External Rotation x 30 x 2
    Lat/shoulder stretches/traction - strong band

    Bench Press
    Bar x 12~15 - close grip
    135 x 5
    155 x 5
    185 x 5
    210 x 3 - P.O.R
    240 x 3 - chalk, wraps, belt
    270 x 4 - PR Holy hamstring cramp! :lol:
    280 x 1
    285 x 1 x 2

    JM Presses
    135 x 12 x 3

    Triceps Pushdowns (Supersetted with Pull-ups)
    80 x 20 x 3

    Pull-Ups (dead-hang)
    BW x 10 x 3

    BOBR
    225 x 8
    225 x 6 x 2

    BW = 198

    Intercostal hurts. Difficult to sleep on my right side, deep breaths are painful, and twisting motions suck. I'm injured, but at least I'm not hurt! :lol: Forearm is slowly getting better. The hamstring cramp @ 270 prevented me from getting a 5th rep. However, it does mean I am finally get the hang of leg drive.

    I'm still making gains and hitting PRs even though I'm getting a little beat up. I think the small aches and pains are just the way it goes. I'm keeping up with my prehab/rehab stuff. Time to ice my elbows & shoulders.

  18. #443
    Moderator Brian Hopper's Avatar
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    Damn bro, heal up man. At least you hit a PR
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #444
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    I'm just getting old.
    Last edited by Tim K; 09-17-2011 at 08:09 PM.

  20. #445
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    I'm just getting old.
    Me too
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #446
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    Warm-ups and Foam rolling

    SOHP
    Bar x 10
    85 x 5
    100 x 5
    120 x 5
    140 x 3
    160 x 3
    185 x 5 - PR added wraps, belt, & chalk
    200 x 2 - PR
    200 x 1
    135 x 15
    135 x 12
    135 x 10

    Triceps Pushdowns (supersetted with pull-ups)
    80 x 20 x 3

    Pull-Ups
    BW x 10 x 3

    BOBR
    225 x 6 x 3

    BW = 200 lbs

    SOHP

  22. #447
    Train Hardcore!!! muscle_g's Avatar
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    Looking real strong Tim!!!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  23. #448
    Moderator Brian Hopper's Avatar
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    Good job on the PR's!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #449
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    Thanks guys! I've been very consistent with my training and its finally paying off in gains.

  25. #450
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    Foam Rolling & Warm-ups

    Squats
    Bar x 10
    175 x 5
    225 x 5
    275 x 3
    315 x 3 - added belt and knee sleeves
    365 x 3 - added briefs
    405 x 3 - Pretty sure this was a PR. And... I'm done.

    BW = 200 lbs

    Squat 9-23-2011 - YouTube

    Castrated our colt first thing this morning. I am the last intact male on the farm and I fully intend to stay that way. :lol:

    Felt a bit nauseous and off this evening. Concentration and strength was lacking. No power or energy. I upped the weights a couple pounds and hit my working sets. Technique was off. I knew it as I was squatting but didn't really correct it. :grumpy:

    I got my work done and called it. Have a horse show tomorrow and I really don't need to be too beat up for it.

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