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Thread: Tim K's Journal

  1. #726
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    Foam Rolling & Mobility

    Squats
    bar x a lot
    135 x 8
    185 x 5
    205 x 3
    255 x 3
    305 x 3
    335 x 5 - added knee sleeves
    375 x 3 - added belt
    405 x 2 - PR screwed up unracking, lost my balance, and had to step forward. I really, really wanted three reps. :furious:
    315 x 10
    315 x 0 - unracked it and just couldn't take anymore.

    Ab Pulldowns
    100 x 12 x 3
    80 x 10

    BW = 200 lbs

    I've had lower back issues since 1989. Bad genetics left me with a couple degenerated disc. Loading up my spine with squats results in a lot of pain by the time I get to my last sets. Ab work after squats helps relieve that pressure and the pain.

    It makes it very difficult to hit any kind of work after squats. I am slowly adding work, but it is taking a lot of time. I'm not much stronger than I was this time last year. But I am stronger and about 5 to 7 lbs lighter. I'll take that as a win.

  2. #727
    Moderator Brian Hopper's Avatar
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    Nice work on the PR 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

  3. #728
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    Thanks! I can almost squat what you bench! Almost.

  4. #729
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    Foam Rolling, Mobility, Stretching, Warm-ups - concentrated on pec minor, t-spine, and shoulders (left shoulder impingement )

    SOHP
    Bar x a lot
    105 x 5
    125 x 5
    150 x 5
    170 x 5
    195 x 3 - added belt and wraps
    215 x 1 x 2 - disappointed with my press, but that is all I had tonight.

    Close Grip Bench
    225 x 15
    225 x 14
    225 x 12

    Rope Triceps Pushdowns
    60 x 15 - didn't like the way it felt on left delt

    Bar Triceps Pushdowns
    100 x 15 x 3

    Low Pulley Rows (very strict)
    100 x 20
    120 x 20 x 2

    Pendlay Rows
    225 x 6 x 3

    BW = 200 lbs

    Fighting some left shoulder discomfort. That shoulder has always suffered some 'popping' on certain movement. Should have gotten after it ages ago, but I hate prehab stuff. Its boring. Tight Pec minor, lats, and t-spine are contributing factors. Kyphosis has been a problem since childhood. Back then it was too much reading. Now, it is too much computer crap. Wish there was someone around here that did Active Release work.

    Along with the prehab/rehab, and stretching, I'm using ice, DMSO and NSAIDS.

    Got some decent work done. Overall, I'm happy.

  5. #730
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    Well at least you're a little bit stronger than you were a year ago. That's still better than nothing .

  6. #731
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    Foam Rolling, Warm-ups, Mobility Work

    Deadlifts
    135 x 5 - hook grip
    225 x 3
    275 x 3
    315 x 5
    365 x 5
    405 x 3 - belt & mixed grip

    Standing Ab Pulldowns
    100 x 15 x 2

    Deadlifts
    455 x 0 - Poor setup
    455 x 3 - PR

    Squats
    315 x 1 - shirt was too slick; some chalk fixed that.
    315 x 8 x 2
    315 x 5 - gassed

    Standing Ab Pulldowns
    100 x 20
    100 x 15

    BW = 201 lbs

    Worked out fasted this morning. Not a problem. Back started tightening up on me, so I hit some ab work before my last set of deadlifts. Thing are progressing nicely. Ready of a deload week.

  7. #732
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    Good stuff.

  8. #733
    Moderator Brian Hopper's Avatar
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    Good job coming back and hitting a rep 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

  9. #734
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    Foam Rolling, Mobility Work, Warm-ups - got a couple lacrosse balls from Rogue Fitness. Mobility work was exceptionally painful today. :unamused:

    Floor Press - P.O.R.
    Bar x a lot
    95 x 10
    135 x 10
    155 x 5
    185 x 5
    215 x 3
    245 x 3
    275 x 5 - PR; added wrist wraps
    290 x 3 - PR
    225 x 6 - no more oomph.

    Triceps Pushdowns
    120 x 15 x 4

    Low Pulley Row
    120 x 30
    120 x 25 x 2

    Pendlay Rows
    225 x 8
    225 x 6 x 2

  10. #735
    Moderator Brian Hopper's Avatar
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    Props on the PR's!!!

    What band tension methods are you doing?
    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

  11. #736
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    Last edited by Tim K; 10-21-2012 at 07:06 AM.

  12. #737
    Moderator Brian Hopper's Avatar
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    Thanks!!!
    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. #738
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    Quote Originally Posted by Brian Hopper View Post
    Thanks!!!
    Happy to help!

  14. #739
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    I see you're a Super Training fan . Mark Bell's awesome.

  15. #740
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    Mark is something else. LOL

  16. #741
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    Had an allergic reaction to Mobic (NSAID) Monday evening. Put me off my stride for a couple days. Nothing some prednisone couldn't take care of. Had blood drawn Tuesday (to make sure nothing else was going on). Then had a nuclear stress test Thursday. Sadly, radioactive injections do not give you superpowers.

    Trying to catch up on work.

    Foam Rolling & Mobility Work

    Squats
    135 x 0 - couldn't get my left shoulder under the bar.

    Deadlift
    135 x ??? - hook grip
    225 x 5
    280 x 3
    330 x 3
    375 x 3
    420 x 3 - belt & hook grip
    460 x 3 - PR

    Squats
    315 x 6 - knee sleeves & belt; bar was slipping on my back
    345 x 2 - chalked up my back; came out of the hole quick on second rep and actually rocked backwards.
    390 x 4 - PR Little off unracking the weight. Fantastic set! Felt a 5th rep would have been easy, but gave it a pass. Wanted to end feeling strong.

    BW = 198 lbs

    Helped my wife with deadlifts before I worked out. She did pretty good. Hit some good reps at 95 lbs. Not bad for someone that has never deadlifted.

  17. #742
    Moderator Brian Hopper's Avatar
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    Hitting PR's after all that stress is damn good Tim, nice job!!! Your wife getting interested in powerlifting or just wants to train?
    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

  18. #743
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    She is training. She started a program (training and diet) on July 4th and has lost 26 lbs. Additionally, her blood work is looking much, much better. She is looking to add more strength movements to her training plan. She had rotator cuff surgery on her left shoulder a couple years ago and a titanium plate put in her neck the year after. We are working around her pre-existing conditions. She wants to develop that nice, rounded, muscular booty. Deadlifts and squats should help. Really need a safety squat bar though. Easier on the shoulder.

  19. #744
    Train Hardcore!!! muscle_g's Avatar
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    Great work 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

  20. #745
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    Thanks!

  21. #746
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    Foam Rolling, Mobility Work, Warm-ups

    SOHP
    Bar x 20
    95 x 5
    115 x 5
    135 x 5
    160 x 3
    185 x 3 - right shoulder is hurting; thought about shutting it down here
    205 x 5 - PR; added belt and wraps

    Low Pulley Rows (supersetted with Pendlay Rows)
    140 x 25
    140 x 20 x 2

    Pendlay Rows
    225 x 10
    225 x 6 - grip issues
    225 x 8

    BW = 195 lbs

    Been dealing with some right shoulder issues - impingement, inflammation, tendonitis crap. Was getting better with the NSAIDs, but having an allergic reaction put a stop to that. If I'm careful, I can get some work done. At least that is what I'm telling myself. More than likely, I'm being stupid and stubborn.

    Absolutely thrilled with hitting 205 x 5 @ 195 lbs. That was unexpected. Shut down any pressing movements after that set and went to rows. Need bigger, stronger, thicker lats.

    I'll stick with 5/3/1 until 2013. Then it is probably time to change things around. Need to work harder on mobility, conditioning, and recovery. Might do 12 weeks of a bodybuilding type of workout before going heavy again.

    I say that, but in the back of my mind I know I'll keep going heavy until I injure something and am forced to lay off. I don't have much of an imagination and am not sure exactly what I can accomplish with a barbell and power rack.

    Stoked with my overhead press today!

  22. #747
    Moderator Brian Hopper's Avatar
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    Awesome job on the 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

  23. #748
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    Foam Rolling, Mobility, Warm-ups

    Bench
    Bar x 10
    95 x 10
    135 x 3
    165 x 3
    205 x 3
    245 x 3
    275 x 3 - wraps & belt
    305 x 2 - PR; disappointed that I didn't get 3 reps
    335 x 2 - slingshot
    315 x 5 - PR

    BW = 193 lbs

    I haven't been this light in years. Been dealing with a bunch of stuff - Blood Test, EKG, Nuclear Stress Test, Colonoscopy. Most of it related to my allergic reaction to a NSAID. Pretty much preventative/checkup/just in case stuff.

    It has left me worn out and off my feed. Would have preferred to hit 3 reps @ 305, but it is still a PR at 193 lbs. I'll take it.

  24. #749
    Moderator Brian Hopper's Avatar
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    Awesome job on the PR's! Don't worry about the third rep, train hard and in a few weeks try it again.
    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

  25. #750
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    Thanks Brian!

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