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Thread: Tim K's Journal

  1. #1026
    Moderator Brian Hopper's Avatar
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    First time in a very long time I was able to lift without belts, wraps, or sleeves. I'm still alive too.
    Thats good bro! Since I've been training without sleeves for the last few months, I'm not even sure if I want to use any for RUM7, lol. But I am since they are allowed and I have a new pair of SBD knee sleeves.
    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

  2. #1027
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    Quote Originally Posted by Brian Hopper View Post
    Thats good bro! Since I've been training without sleeves for the last few months, I'm not even sure if I want to use any for RUM7, lol. But I am since they are allowed and I have a new pair of SBD knee sleeves.
    It sure makes training go faster not having to mess with stuff.

  3. #1028
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    It sure makes training go faster not having to mess with stuff.
    It does, that's why I like it.
    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. #1029
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    Missed bench due to bicipital tendinitis in the left arm. Could not even sleep Sunday night. Finally got to bed around 7:00 AM on Monday. Slept a couple hours and went to work. Been aggressive with therapy on it.

    Warm-ups
    240 reps - got 60 unbroken and 1 accidental double under. :lol:
    Shoulder stuff - bands, stretches, etc., etc.

    Squat
    135 x 5 x 2 - When it got uncomfortable, I got out from under the bar
    135 x 10
    225 x 5
    315 x 3
    335 x 2 - belt
    355 x 2 - sleeves
    375 x 1
    385 x 2 - 1st rep was perfect; second got me a little forward
    425 x 2 - reverse band <- pretty much retarded; tweaked my back a little
    335 x 8 - PR; pretty sure this is a rep PR

    Ab Rope Pulldowns (superset with planks)
    100 x 20 x 2

    Planks
    60 secs x 2

    Will follow up with some reverse hypers and other work at the gym tomorrow.

  5. #1030
    Moderator Brian Hopper's Avatar
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    Good job 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

  6. #1031
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    I'm still learning how to stay tight under the bar and how to 'strain' on squats. Pushing a couple reps past what I though I could do is helping. But I still need to put a few final pieces together. Once I do that, I believe my poundages will move up a significant amount.

    Last night was:

    AMT
    1.24 miles @ 12 minutes on rolling hills

    Foam Rolling

    Battle Ropes (supersetted with reverse hyper)
    40 seconds x 3

    Reverse Hyper
    6 plates x 3 x 3

    Lots and lots of stretching

  7. #1032
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    Warm-ups

    Jump Rope until I'm sweating
    Foam Rolling
    Band work for shoulders - prehab/rehab

    Incline Bench - haven't done these in years. Messes with my shoulders too much
    Bar x 10 x 2
    95 x 10
    135 x 10
    185 x 5
    225 x 5 x 5 - wraps; its been awhile. Had problems nailing the groove.

    Bench Press - Close Grip
    225 x 12 x 3 - slingshot; shoulder were fried

    Band Flies
    Strong Band x 15 x 3 - did a bunch with the mini and average bands trying to figure out the movement.

    Triceps Pushdowns
    Mini-band x 40 x 2

    Ab Rope Pulldowns
    60 x 50

    Tried to feed the horses between incline and flat bench. Its raining outside and nobody wanted to move out from under the shed and get wet. Nibbler kept chasing Mo around. Not too big of a deal, except the little bastard keeps running the big bastard over me!

    BAD PONIES!

    Gave up on 'em. Finished my workout, then went back out to deal with the horses.

  8. #1033
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    Ankle Mobility Work
    Band traction & movement

    Jump Rope
    Enough to sweat and raise my respiration

    Deadlifts - Speed
    135 x 10
    225 x 5
    315 x 1 x 10 - hook grip

    Inverted Hanging Band Traction

    Barbell Shrugs
    225 x 15 x 4 - concentrated on full range of motion

    Lat Pulldowns
    120 x 15 x 4

    Ab Wheel of Torturous Death
    15 x 3

    Ab Rope Pulldowns
    80 x 20 x 3

    Back has been hurting for a couple days. Unloading a truck of hay bales yesterday did a number on me. Bending, twisting, tossing, & stacking inflamed my lower back. Deadlifts were light and I was trying to move with speed. I'm slow coming off the floor because I keep waiting for my back to light up. I had a couple reps in the middle that moved quick through the whole range of motion. Most of them were a bit hesitant off the floor and then moved pretty fast.

    By the end of the deadlifts, back was feeling awful. A little inverted hanging band traction helped. Still, I wasn't feeling good enough to hit any squats. I did what I could and ended the workout feeling better than when I started.

    That is pretty rare for me and I'm happy with what I accomplished. Sure, it would be a lot nicer if I was hitting 405 for ten singles. But the fact that I can deadlift at all is a win.

  9. #1034
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    Warm-ups
    Ankle Mobility - Band traction stuff
    Jump Rope - Man, I suck at these.
    Foam Roll - I also hurt everywhere
    Band distraction - hips, shoulders, knees
    Band pull a parts

    Squats
    135 x 2 x 4 - Just trying to get myself under the bar
    135 x 10
    225 x 5
    275 x 3
    315 x 2 - there are days when I have to admit I'm a 47 year old guy with two bulging discs. Today was one of those days. :unamused: I'm not going to be able to do deadlifts and squats back to back.

    Inverted Hanging Band Distraction - hell, even these didn't go right.

    I will revisit squats Thursday.

  10. #1035
    Moderator Brian Hopper's Avatar
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    Have you tried in the same session, one light and one heavy?
    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. #1036
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    Quote Originally Posted by Brian Hopper View Post
    Have you tried in the same session, one light and one heavy?
    I did that ages ago and it was a disaster. LMAO! My back can only take so many reps and it is done. I am recovering from the pain very quickly though. Right now, I feel pretty good. Pain is about a 1 or 2.

  12. #1037
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    I did that ages ago and it was a disaster. LMAO! My back can only take so many reps and it is done. I am recovering from the pain very quickly though. Right now, I feel pretty good. Pain is about a 1 or 2.
    What about alternating like Eric Lilliebridge does?
    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. #1038
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    Quote Originally Posted by Brian Hopper View Post
    What about alternating like Eric Lilliebridge does?
    That might be what I'm going to have to do. Right now, I'm going to see what happens if I put a few days between the lifts. I normally do not deadlift one day and then squat the next. But I gave it a shot and it did not work.

    Unlike Eric, I'm not moving massive weights. I feel like I should be able to recover. But, I'm also not in my 20's and heavily supplemented. It is one of those things I'm going to have to play around with and see what I can accomplish.

    If nothing else, I have added some nice size to my quads.

  14. #1039
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    Shit got real. Signed up for a bench meet Donnie Thompson is holding on January 11th. Looking for 340 on my second attempt.

    Warm-ups
    201 - jump rope
    Band work - shoulder rehab/prehab

    Face Pulls
    40 x 50
    60 x 25 x 2

    Band Pull-Aparts
    20 x 2

    Bench - Reps
    Bar x 40 - competition grip
    95 x 25
    135 x 8
    185 x 3 to 5
    225 x 3 to 5
    240 x 12 x 2 - PR Rep PR; wraps & belt
    255 x 8 - close grip
    255 x 6 - ran out of gas and had to call it there
    185 x 10 x 2 - 3 count pause off chest - minus belt & wraps

    Lat Pulldowns
    120 x 15 x 4

    Pull-ups - Fat Bar
    5 - holy crap my lats are tight and my biceps hurt
    Hung from the bar for a couple counts of 20

    Side/Front Raises
    5 x 10 x 3 - done as a giant set

    BW = 200 lbs

  15. #1040
    Moderator Brian Hopper's Avatar
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    Nice 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

  16. #1041
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    Felt good tonight for the first time in a long, long time.

  17. #1042
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    Felt good tonight for the first time in a long, long time.
    Thats always a good thing!
    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. #1043
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    Don't feel like posting warm-up junk.

    Bench - Max
    Bar x bajillion - competition grip; feet up
    95 x 10
    135 x 10
    185 x 2 - feet down
    225 x 2
    255 x 2
    275 x 2 x 5 - belt & wraps; felt like speed work
    290 x 2 - close grip; bar was all over the place :unamused:
    290 x 3 - good set
    255 x 6 x 2 - 1" pause off chest (bring bar to approximately 1" from chest, pause, press. bar does not touch chest); these suck

    Lat Pulldowns
    120 x 15 x 4

    Side/Front Raises
    5 x 10 x 3 - giant set

    BW = 205

  19. #1044
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    Tomorrow morning at 10:00, I get to squat at the Edge with Donnie Thompson!

  20. #1045
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    Today was not what I expected. We spent two hours on ankle mobility, flexion, & extension. I cannot even begin to remember all that was shown and demonstrated on us. Additionally we went through a whole series of back, hip, adductor, psoas, prehab/rehab stuff. Watching other guys flop around like a fish hung on a weight scale was not all that great. When we watched Megan do the same thing it was hard not to stuff $2 bill down her shorts.

    Two and half hours later, we finally got to squat.

    Squat - Speed
    145 + 6 chains x 5 x 2 - cambered bar out of a monolift. All squats were paused against chains at the bottom.
    235 + 6 chains x 3 x 9 - I had some issues with this lift until the last two sets. Nailed those.

    Deadlifts - Speed
    245 x 3
    335 x 3 x 5

    Psoas Situps
    8 x 3 - I really, really suck at these. Donnie told me I had no back integrity.

    Doesn't look like a whole lot on paper and it didn't feel bad when I was doing it. However, I am feeling it now.

  21. #1046
    Moderator Brian Hopper's Avatar
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    Must be Pretty cool to train with one of the best powerlifters on the planet!
    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. #1047
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    Quote Originally Posted by Brian Hopper View Post
    Must be Pretty cool to train with one of the best powerlifters on the planet!
    Donnie spent 5.5 hours with us Saturday and didn't ask for anything in return - no money, no nothing. He did expect us to load plates (no loading when you were getting under the bar though), run the monolift, and was thrilled a couple of us stuck around and helped clean up the gym. We learned a lot of good stuff.

    And it was cool to watch Donnie lift - Every single rep looked just like the next one. They were all identical - like a machine - boom, boom, boom. Speed and tempo was exactly the same.

  23. #1048
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    Not a good week.

    Traveled for business Tuesday/Wednesday. Ate lunch at a Hardees Tuesday and got food poisoning. Not a very fun trip.

    Had to put Barclay down Thursday. He was diagnosed with chronic renal failure several weeks ago and we've been doing everything to ensure he had the best possible quality of life in his waning days.

    I have never met a horse with so much try and such a big heart. Barclay was an extremely kind and gentle soul. Mary and I are far better off for knowing him... damn, I miss that horse.

    Warm-Ups
    Band work for hips and back

    Face Pulls (supersetted with band pull aparts)
    70 x 25 x 2
    60 x 25

    Band Pull Aparts
    Band x a lot x 3

    Bench - Explosive
    Bar x a lot - competition grip; moved grip wider by a finger
    95 x 10
    135 x 10
    185 x 3
    225 x 3 x 8
    240 x 5 x 2 - close grip
    205 x 8 x 3 - 1" pause; competition grip

    Lat Pulldowns
    120 x 15 x 4

    Front/Side Raises
    5 x 10 x 3 - giant set

    Pull-ups
    2 - felt something pop in left forearm
    5 x 5

    Standing Ab Pulldowns
    100 x 12 - lost grip
    100 x 15
    100 x 20
    100 x 15

  24. #1049
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    Hanging Upside Down Band Routine

    Ankle Mobility Work

    Deadlift - Max Effort
    135 x 10 - double overhand grip
    225 x 5
    315 x 3
    365 x 1 - mixed grip
    405 x 1
    430 x 1 - belt
    455 x 1

    Sumo Stiff Legged Deadlifts
    225 x 6 x 2

    Barbell Shrugs
    225 x 12 x 2 - hook grip

    Back Integrity Hold
    225 x 10 count x 2
    225 x 20 count



    BW = 207 lbs

  25. #1050
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    Face Pulls
    60 x 50
    70 x 25

    Band Pull-aparts
    20 x 3

    Band work for shoulders

    Bench
    Bar x 25 - feet up, competition grip
    95 x 10
    135 x 8
    185 x 2
    225 x 2
    255 x 2 - belt; feet down, kept slipping all over the place.
    275 x 4 - no traction, no grip, feet kept slipping out from under me
    275 x 9 - PR, took off my shoes
    275 x 7
    300 x 1 - close grip; Dad came down to talk to me about some family **** before this set. Definitely messed with my lifting. F'n adopted, junkie, P.O.S. aunt having some other human piece of detritus call my Dad and make death threats.

    BW = 208

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