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Thread: Tim K's Journal

  1. #976
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    Band mobility/save my back crap

    Deadlifts
    135 x 10
    225 x 5
    315 x 3 - mixed grip
    365 x 1
    395 x 1
    415 x 1 - belt
    440 x 1
    225 x 8 x 2 - sumo (haven't really done sumo before, so this counts as a PR)

    One Arm Dumbbell Rows
    105 x 15 x 2

    BW = 200 lbs

    Fasted workout. Pretty much done after the rows. Felt slow, weak, and tired this morning. Kind of 'meh' about the whole experience.

  2. #977
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    Mobility & Band Work

    Bench
    Bar x inifinity - feet on bench
    95 x 12
    135 x 10
    225 x 5
    275 x 5 - feet down
    295 x 2
    315 x 1 x 5 - added belt & wraps; bar speed was good. Moved like it was 135 lbs!

    SOHP
    95 x 12 x 4

    Lat Pulldowns
    90 x 20 x 4

    Triceps Pushdowns
    70 x 25 x 4

    BW = 202 Fasted workout.

    Felt strong and fast this morning. Moved pretty quick throughout training. Took some extra time between sets at 315. Very pleased with how quick the bar moved @ 315, both eccentric and concentric portions. The faster I can bring the bar down, the quicker it goes up.

    I use a thumbless grip on bench. Racking the bar @ 225, I knocked it out of my hands. Not a problem, the J-hooks caught it but it reminded just how quick things can go south.

  3. #978
    Moderator Brian Hopper's Avatar
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    I've thought about going thumbless for my bench. I use to back in the day and some say its better on the pecs because you can tuck harder. But the thought of the bar rolling out my hands freaks me out. Nice work overall!!!
    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. #979
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    Quote Originally Posted by Brian Hopper View Post
    I've thought about going thumbless for my bench. I use to back in the day and some say its better on the pecs because you can tuck harder. But the thought of the bar rolling out my hands freaks me out. Nice work overall!!!
    I've never had an issue while benching. Probably just a bit of excess exuberance racking the weight. Still, it convinced me to never bench thumbless unless I'm in a rack! At the meet, I used a regular grip, but I feel better thumbless.

  5. #980
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    Warm Ups and Stuff

    Squats
    135 x 10 - knee sleeves
    225 x 8
    315 x 3
    365 x 2 x 6 - belt
    275 x 10 - 3 count pause squats

    Done. Biceps were pretty much shot after all the sets at 365. Couldn't get tight anymore, so I called it.

    Last set of squats:
    http://youtu.be/4xASX6FpHVk

  6. #981
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    Foam Roll, Prehab/Rehab

    Floor Press
    Bar x 30
    95 x 10
    135 x 10
    225 x 5 x 5 - On the last set, I finally started to feel 'comfortable' with the floor press. Think I'm having an issue with unracking the weight and screwing up my setup for me to feel confident.

    SOHP
    95 x 5
    135 x 3
    165 x 3 - belt & wraps
    185 x 3
    200 x 4 - have not done SOHP heavy in forever. Happy with a BW press x 4

    Band Pushdowns
    light band x 100

    Barbell Shrugs
    225 x 15 x 4

    BW = 200 lbs

    Fasted workout. Forgot abs. :unamused:

  7. #982
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    Foam Rolling, Band Work, Rehab/Prehab

    Squats
    135 x 12 - sleeves
    225 x 5
    320 x 2 x 8
    225 x 5 x 5 - 3 second pause squats

    Messed around with some cleans

    BW = 200 lbs

    Tough weekend. Now that is stopped raining, at least intermittently, tons of work to catch up on at the farm. Got down to 197 lbs Sunday - I am bruised, bloodied, and beat to crap - lost all feeling in the pinky on my right hand , got stabbed by high tensile in the forehead, face, and chest, other pinky is swollen from fire ant bites (about 6 of 'em), hands are worn out from dealing with high tensile.... I'm just worn out. :lol:

  8. #983
    Moderator Brian Hopper's Avatar
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    Sounds like you're alittle roughed up, lol. Good job on still getting a session in!!!
    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. #984
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    Quote Originally Posted by Brian Hopper View Post
    Sounds like you're alittle roughed up, lol. Good job on still getting a session in!!!
    Every time someone mentions 'functional' this or 'functional' that, I really wish they would just come spend a weekend on the farm. I'll show 'em what functional is! LMAO!

  10. #985
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    Crap... I turn 47 today. F'me I'm old.

    All that warm up garbage us old, feeble gotta do.

    Bench
    Bar x 20 - feet up
    95 x 10
    135 x 8
    225 x 2
    275 x 1 - feet down, belt
    300 x 1
    315 x 1
    330 x 1 - PR
    340 x 1 - PR
    345 x 0 - Couldn't lock it out

    BW = 198 lbs

    Added 15 lbs to my bench. Missed 345 at the transition point where your triceps take over and lock it out. The bar moved quick off my chest but instead of grinding it out, I lost tightness. Pretty sure I would have nailed it on a second attempt but I was gassed.

    Pretty happy overall.
    Last edited by Tim K; 07-11-2013 at 07:28 AM.

  11. #986
    Moderator Brian Hopper's Avatar
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    Happy birthday and congrats on the PR's!!! You'll hit that next time.
    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

  12. #987
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    Deadlift
    135 x 10
    225 x 5
    315 x 3
    355 x 2 x 6 - 30 seconds rest between sets ala Elite Dave

    Sad to report that is all my back could do. Ended up curled in the fetal position on the floor. Left the bar loaded. Maybe I should learn how to do sumo deadlifts?

  13. #988
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    Today was all about setting a PR on squats.

    Squats
    135 x 8 - knee sleeves
    225 x 5 x 2
    315 x 2
    365 x 1 - belt
    405 x 1 - sank it deep to break parallel; might be a PR for knee sleeves
    435 x 1 - wraps; think this is a PR for wraps

    Was feeling very unmotivated and weak this morning. Woke up with my back hurting. As I added weight, back did feel better. Not sure if the weight is a PR or not. That weight at the depth I hit, that was a PR for sure though. I think 450 is doable on a good day. Nice to know 435 is achievable on a so-so day.

  14. #989
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    Great job 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

  15. #990
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    Thanks Hopper!

  16. #991
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    Foam Rolling, Prehab/Rehab

    Bench
    Bar x 20
    95 x 10
    135 x 10
    225 x 5
    275 x 1
    300 x 1
    320 x 1 x 3 - belt & wraps; lost tightness on 2nd rep on the way down. Was still able to muscle it up.
    225 x 15 - PR; Never tried to do 15 reps with 225 before.
    225 x 12

    Lat Pulldowns
    120 x 15 x 3

    Band Pushdowns
    100

    Barbell Shrugs
    315 x 15 x 2
    315 x 12

    SOHP
    135 x 12 x 2
    135 x 10

    All work done fasted. Coached one of my CF girls in squats afterwards. Had to put her on the box. Flexibility does not equal mobility.

  17. #992
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    Foam Rolling & Band Work

    Deadlift
    135 x 5 - sumo; didn't like it. Hurt my right knee.
    135 x 8 - conventional
    225 x 5
    315 x 3
    365 x 2 - belt
    405 x 2
    435 x 1 x 3 - very slow reps

    Squats
    235 x 8 x 3 - close stance

    Standing Ab Pulldowns
    80 x 25 x 4

    BW = 200 lbs

    Back is still hurting which makes deadlifts slow. Happy I got 'em done. One day, I would like to actually move some some weight.

  18. #993
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    Foam Rolling, Mobility Work, Warm-up

    Deadlift
    135 x 8
    225 x 5
    315 x 5
    365 x 3
    410 x 3 x 2
    410 x 1

    Reverse Hyper
    180 x 15 x 3

    GHR
    1 -

    Got some professional help with my deadlift today. Technically, I'm lifting pretty damned good. My conditioning sucks and my posterior chain is weak. Now that I have some help and access to a facility with some different equipment I am going to back off on heavy squats and deadlifts, address my back problems and conditioning.

    In a couple of months, I will come back stronger and healthier. It is the only way I'm going to make any progress. Let the physical therapy begin!

    At least I will still get to bench heavy!

  19. #994
    Moderator Brian Hopper's Avatar
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    Awesome job on the GHR!!! lol


    Who's helping you with your deadlift?
    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

  20. #995
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    Quote Originally Posted by Brian Hopper View Post
    Awesome job on the GHR!!! lol


    Who's helping you with your deadlift?
    Daniel... actually don't know his last name. He trained with Donnie Thompson when Daniel was in High School and through college. Donnie helped him get his job at Doctor's Wellness. He used to do some powerlifting, but has a couple bulging disc, so his priorities have changed. Good guy, very knowledgeable with physical therapy stuff. He is going to help more on getting my back fixed and my conditioning. He doesn't really think he can help my deadlift other than saying I'm not going to make anything worse with my lift. Technically, it looks pretty good but if I want more on deads, I need to go to a real powerlifter.

  21. #996
    Moderator Brian Hopper's Avatar
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    Volume will increase your deadlift....it did mine
    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

  22. #997
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    Tried to bench this morning. Did my normal foam rolling, band work, and all that other old man ****. Unracked the bar, did a couple reps, and called it a day. Not going to happen. But then I remembered its Monday, National Bench Day.

    Bench
    Bar x 40
    95 x 8
    135 x 8
    225 x 5
    275 x 3
    295 x 3 x 2
    305 x 4 - PR
    225 x 12 - last rep lit my back up. Felt like an electrical shock to the spine. Good times. Of course my wife drove up just in time to see me writhing in pain on the bench. She was like -> :furious:

    Triceps Pushdown (supersetted with Abs)
    mini-band x 50 x 2

    Planks
    60 seconds x 2

    BW = 200 lbs - had a shake today. Need to eat more. :lol:

  23. #998
    Moderator Brian Hopper's Avatar
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    Or National squat day to some, lol.

    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

  24. #999
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    Got in my first PT/conditioning training session today. Gotta say, for the most part, my wife kicks my ass on that stuff. Worked on a lot of small things I tend to neglect. My back was hurting pretty good this morning when I walked in there - now, it does feel better.

    Conditioning stuff sucks donkey balls. Sled drags with 90 lbs and 10 minutes on the elliptical - f'me, that totally blew chunks (at least I didn't).
    Last edited by Tim K; 08-06-2013 at 10:14 AM.

  25. #1000
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    Band distraction, stretching, warm & ups - felt like forever

    Squats
    135 x 10
    225 x 5
    275 x 1 - felt like I had nothing to give
    315 x 10
    315 x 7
    225 x 10 x 2

    Standing Ab Pulldowns
    100 x 15 x 3

    BW = 200 lbs

    Had chills and sweats Wednesday. Didn't eat anything until dinner. Worked out fasted this morning. Might be the reason I'm draggin' ass. :lol: Dreamed about hitting 315 x 10 last night, so I did it. PT says nothing over 60% on squats and deadlifts, which means I'm good if my squat is around 525. Did what I could this morning.

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