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Thread: Tim K's Journal

  1. #876
    Moderator Brian Hopper's Avatar
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    This stuff happens. You still have plenty of time before the meet.
    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
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  2. #877
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    Really? I feel like I'm way behind the power curve.

  3. #878
    Moderator Brian Hopper's Avatar
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    It's possible, you still have what 7-8 weeks left? Don't give up just yet!
    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

  4. #879
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    Meet is in 8 weeks.

  5. #880
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    Foam Rolling, Mobility Work (lots of it), Warm-ups (really working the shoulders)

    Squats
    135 x 10
    185 x 5
    235 x 5
    285 x 3
    335 x 3 - belt & sleeves
    375 x 3 - wraps
    380 x 3
    250 x 3 x 2 - 3 count pause squat (minus wraps & belt)
    250 x 6 - 3 count pause squat

    Standing Ab Pulldowns
    80 x 20 x 3

    BW = 194 lbs

  6. #881
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    Wednesday

    Foam Rolling & Mobility - lots and lots of mobility

    Deadlift
    135 x 10 - hook grip
    185 x 5
    225 x 3
    275 x 3
    335 x 3
    385 x 2 - mixed grip
    415 x 1 - something popped in my right shoulder. Really prefer hook grip. Mixed grip throws my technique off. I need to strengthen my hook grip.

    Shut it down.

    Thursday

    Foam Rolling, Mobility, Warm-ups

    Face Pulls
    50 x 20 x 3

    Bench
    Bar x a lot - suicide grip
    135 x 10
    185 x 5
    225 x 3
    265 x 1
    285 x 1
    305 x 1 x 6 - belt & wraps

    JM Press
    135 x 10 x 4

    Barbell Shrugs
    225 x 15 x 3

    One Arm Barbell Rows
    75 x 10 x 4

    Ab Wheel
    15 x 3

    Plank - 60 seconds

    BW = 192 lbs

  7. #882
    Moderator Brian Hopper's Avatar
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    How's your shoulder? Bench session looked strong!
    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. #883
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    Shoulder is okay. Not any worse off than from a normal bench session. My lack of flexibility/mobility is likely the root of the problem. When I rotate my left arm to the supine grip, I cannot reach a 180 degree position with my hand without some discomfort in my elbow. It also causes my grip to widen. It isn't much of a change. Just enough to get my shoulder in front of the bar a hair. After that, its all down hill. Not sure what the shoulder pop thing was... Probably didn't have my shoulders tight and it 'slipped' down a hair on the pull making it 'pop'. Not the end of the world.

    Develop my grip strength. Might need some straps to hit the heavier deadlifts while my grip strength increases. And I'll work on the mobility too.

    Deadlifts felt great until I switched grips. Might need a narrower belt too. But we'll wait and see how everything else goes.

  9. #884
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    Warm-ups & Mobility - did a few different things today. Like 'em too.

    Squats
    135 x 8
    225 x 5
    275 x 5
    315 x 3
    355 x 2 - sleeves & belt
    405 x 1 x 2 - knee wraps
    405 x 3 - got bored with singles.
    295 x 3 x 3 - 3 count pause squats

    Poor Man's Reverse Hyper
    15 x 3

    Standing Ab Pulldowns
    100 x 15 x 3

    BW = 193 lbs

    Must have walked by a steroid sometime today, because - bam 405 x 3! :lol:

  10. #885
    Moderator Brian Hopper's Avatar
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    Nice bro, how you feeling?
    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. #886
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    Actually feel very good today! On the first couple of light sets, my right quad was cramping. Sucked down a ton of water while lifting and it was not an issue. Heck, even my lower back was doing okay after the reverse hyper. Very happy with the pause squats too. 315 felt heavy during warm-ups, but 295 was good for the pauses.

    I moved the bar up one bar width on my back. Setup felt better. Unracking the weight was good. Unracked it, stood for a second, walked it out, hit the reps, stood for a second, racked it. Best squat training I've had in a long time.

  12. #887
    Moderator Brian Hopper's Avatar
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    That's good bro, keep 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

  13. #888
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    Recovery, Mobility, Warm-ups

    SOHP
    Bar x 20
    95 x 5
    115 x 5
    135 x 5
    160 x 3
    185 x 3 - belt & wraps
    205 x 0 x 2 - First set, didn't get setup right; second, right bicep went, "OUCH!!"
    205 x 1 - Not what I wanted, but I got a good single.

    Bench (speed)
    190 x 3 x 8 - Close grip x 3, P.O.R x 3, R.O.R x 2 - close grip sucked because of the biceps. The rest were pretty damned nice. Weight might have been a bit too heavy (60% of my 1RM).

    Barbell Shrugs
    315 x 10 x 2 - Nice!
    405 x 10 - Not so nice... unexpected company; kind of screwed up my training.

    Pull-ups
    BW x 1 x 2 - unexpected company wanted to try pull-ups and then said I couldn't do one... :furious:

    Meadow Rows
    105 x 10 x 3

    Face Pulls
    50 x 20 x 2

    Planks
    2 x 70 seconds

    BW = 193

    Brace post on one of my corners in a pasture broke today. Tweaked my biceps trying to cut wire in the cold. Sad when I should warm-up before doing simple fence work.

  14. #889
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    Deadlifts - worked up to 425 x 1 using hook grip. Failed at 445. I'm about ready to throw in the towel on conventional deads and go sumo. I've pulled 485 before and I know I'm at least as strong now as then. I need to get some video and start figuring out why it goes to hell when it gets above 405. Everything up to that point was flying off the ground.

    Or, I'm going to have to admit that having some degenerated lower lumbar discs precludes conventional deadlifting... but I have pulled more.

  15. #890
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    Went to hit some squats tonight. Something is going on with my left lat. Really think it is too much time sitting an office chair this week. Just did some foam rolling, lacrosse ball, band work, stretching. I took tomorrow off so I'll get more aggressive with lacrosse ball and try again tomorrow night.

  16. #891
    Moderator Brian Hopper's Avatar
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    You're having it pretty rough lately. Let's see how tomorrow night pans out for you. Stay positive!!!
    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

  17. #892
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    Quote Originally Posted by Brian Hopper View Post
    You're having it pretty rough lately. Let's see how tomorrow night pans out for you. Stay positive!!!
    Thanks Brian.

    I'm not too worried about it. I'm taking tomorrow off from work and saw no reason to push it tonight. Not when I can wait a day and push it then.

  18. #893
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    Yesterday did not go as planned. Was taking the seat cowl off my Tuono and the key got stuck in the lock and I was about 30 miles from home. WTF??? Seriously, who locks their key in a motorcycle? Finally got hold of a friend to run my spare key out to me. Kind of blew my whole day.

    Today was fence work. Had to replace a lot of fence posts along our aging pasture lines. Did around 20~25 posts today. Roughly six~seven hours of work. Had to be done if I wanted to keep the horse in the field. Not too worried about the workouts. This weekend was kind of a deload/rep work scheme.

    Tonight I did about 45 minutes of foam rolling, lacrosse ball pain (good 30 minutes with that damned thing), and stretching. Back is feeling much better. Jonesing to SFW now!

  19. #894
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    Foam Rolling & Warm-ups - really like band pull a parts.

    Face Pulls
    50 x 20 x 3

    Bench
    Bar x 10 - P.O.R.
    135 x 10
    185 x 5 - all reps paused from here on out.
    225 x 3
    265 x 2
    295 x 2 x 2 - Belt & Wraps
    305 x 1 x 2
    315 x 1
    195 x 5 x 3 - close grip; 3 count pause.

    One Arm Barbell Shrugs
    95 x 15 x 3 - hook grip

    Triceps Pushdown
    100 x 3 - right elbow has some tendinitis.

    BW = 195 lbs

    Skipped lat work tonight. Got a little tweak in the left lat. No big deal. A little bit more work with the foam roller and lacrosse ball and it'll be right as rain. Being a little conservative.

    Bench felt good. Wish I could triple 315 though....

  20. #895
    Moderator Brian Hopper's Avatar
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    Nice work Tim! How you feeling bro?
    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. #896
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    Feel pretty damned good!

  22. #897
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    Feel pretty damned good!
    Nice!
    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. #898
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    Foam Rolling & Warm-ups

    Squats
    BW X a lot
    135 x 10
    225 x 5
    275 x 3
    325 x 3
    365 x 2 - added belt
    395 x 2 - added wraps
    415 x 2
    425 x 2
    300 x 3 x 3 - 3 count pause squats; used knee sleeves

    Reverse Hyper
    20 x 2

    Ab Rope Pulldowns
    100 x 15 x 3

    Plank
    60 seconds x 1

    BW = 200 lbs

    Pause squats are definitely helping me out of the hole.

  24. #899
    Moderator Brian Hopper's Avatar
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    How'd that session feel? Numbers look good!
    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. #900
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    Quote Originally Posted by Brian Hopper View Post
    How'd that session feel? Numbers look good!
    It felt very good. Warm-ups went exceedingly well. Shoulders and knee felt great. I cannot remember the last time I squatted 365 without knee sleeves. 425 x 2 was pretty darned good. Took a step back at the end of the second rep... Was really trying to sit back, drive up, and bring my hips through with some gusto. Maybe a little too much gusto.

    Gotta say, those pause squats are the f'n bomb. I've never felt better about squats. Sitting in the hold for a solid three count and then driving up is great for confidence. Also helps fix the knee caving in thing.

    I'm a bit sore now though....

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