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Thread: Tim K's Journal

  1. #1126
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    Busy week... nuff said.

    Prehab/Rehab - band stuff

    Face Pulls - superset with Band Pull-aparts
    60 x 25
    60 x 20
    60 x 20

    Band Pull-aparts
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Bench
    Bar x a lot x 2 - middle finger on ring
    135 x 10
    225 x 8
    265 x 4
    285 x 2 - belt & wraps
    285 x 2
    285 x 2
    315 x 3 - pinky on ring
    315 x 3

    Log Press
    110 x 3

    Lat Pulldowns
    120 x 15
    120 x 15
    120 x 15
    120 x 15

    Pull-ups
    5 x 5

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

    Ab Pulldowns
    100 x 20 x 4

    Lifted at Stratiform in Boone, NC yesterday. Girl working the counter took one look at me and proceeded to drag me, my son-in-law, and his friend out the back door, through the janitors areas, and down to the basement. There were two Olympic Platforms, one deadlifting platform, a bench, loads of tires, two logs, bunch of stones, yoke, anchor chain, and some other strongman stuff. Bench wasn't too bad. Pad was narrow and slick. The bar was so bent that only the outside edges of it made contact with the bench's rack.

    It was a little chilly and the three white guys doing Oly lifts were listening to gangsta rap. I had a good time.

    Talked to one of the Oly lifters. He used to do Strongman until he Travis Mash started coaching him. Now he is focusing on Olympic Lifts. He is hitting about 6 workouts a week. Eventually, he'll be up to 9 per week as he improves.

  2. #1127
    Moderator Brian Hopper's Avatar
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    Man, seems like you haven't posted in awhile, lol! Training is looking good, 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

  3. #1128
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    It has been awhile. Work had me out in the field all of last week.

    Training is going well on bench. Squats are coming along. Deadlifts are tomorrow. Calves are pretty much healed. Now its all about getting the scar tissue broken up, range of motion, and continue rebuilding strength. Keeping them good and stretched will be key in preventing another tear. Once you've torn something, it is more likely to happen again.

    Think I'll be hitting 360~365 on bench within a couple months. We'll see how squats and deadlifts progress. Looking for a meet in the early fall. Its a little too late for the one on May 3rd.

  4. #1129
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    Prehab/Rehab work

    Deadlifts
    135 x 5 - hook grip
    225 x 5
    315 x 5 - mixed grip
    350 x 5
    365 x 5 - belt
    405 x 5
    405 x 8 - PR

    It has been 6 weeks since I deadlifted (that is when I tore myself up) and today is about all I could take. All in all, I'm happy with it.

  5. #1130
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    Lifted at the wife's gym this afternoon. I f'n hate 35 lbs plates. They are the most useless plates ever created and serve no real purpose.

    Face Pulls - supersetted with band pull aparts
    60 x 20 x 3

    Band Pull Aparts
    20 x 3

    Bench - Heavy
    Bar x 20 - competition grip, feet on bench
    Bar x 20
    135 x 12
    225 x 8
    295 x 4 - feet down. Supposed to be 275 lbs. Used 35 lbs plates instead of 25s. Grabbed the plates right below the 45s like I do at home. :lol:
    325 x 2 - belt and wraps. Supposed to be 305. Bar speed slow. Feet kept slipping
    325 x 2 - changed shoes. Bar still slow.
    325 x 2 - Fast Bar! Damned good set. Thought it was 305.
    320 x 1 - close grip. Hey, this feels light!
    320 x 2 - could have gotten 4 or more reps.
    285 x 4 - 5 count pause 1" off chest. Figured out my misload. :sadbanana: I r stoopids

    Lat Pulldowns
    120 x 15
    120 x 15
    120 x 15
    120 x 15

    Side/Front Raises
    5 x 10 x 3 - on long, giant, painful set

    Planks
    75 seconds
    60 seconds

  6. #1131
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    Attended the SuperD 'Beast' Kettlebell Challenge at The Compound Saturday. 300 reps with the 'Beast' - a 47 kg kettlebell (girls used 24 kg). Rules were on shot of liquor or a doughnut after every 75 reps. One person puked twice. The second time was some serious projectile vomiting. Was waiting for her head to start spinning around!

    Challenge was fun. Didn't get to stay for the after party - grilled meat, lots of sides, beer, liquor, and cigars. Had to deliver some farm equipment.



    ]

  7. #1132
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    Back has been a little bitch since setting my deadlift PR last week. I need a back transplant!

    Rehap/Prehab Die Fledermaus Band Stuff

    Squats - Explosive (SSB)
    165 x 10 - competition stance
    255 x 5
    315 x 2 - belt
    315 x 2
    315 x 2 - finally, a good set
    315 x 2
    315 x 2
    315 x 2
    345 x 2 - close stance
    345 x 5 - good set
    295 x 6 - 5 count pause at bottom

    BW = 201

    I'll hit some follow up work tomorrow.

  8. #1133
    Moderator Brian Hopper's Avatar
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    Sounded like a fun weekend! So what's the challenge? 300 KB swings?
    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. #1134
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    Yep, 300 kb swings - any type of swing you wanted to do with the 47 kg kb. Most folks broke it down to sets of 25. Donnie started with 50. Fun event.

  10. #1135
    Moderator Brian Hopper's Avatar
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    That's cool!
    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. #1136
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    Inverted Band Prehab/Rehab

    Band work for Shoulders

    Face Pulls - supersetted with band pull aparts
    70 x 20 x 3

    Band Pull Aparts
    20 x 3 - green mini-band

    Bench - Explosive
    Bar x 20 x 2 - competition grip
    135 x 10
    225 x 8
    250 x 2 - bar is moving slow, shoulders and elbows hurt
    250 x 2 - feet slipping again
    250 x 2
    250 x 2 - finally, now we're moving with some speed!
    250 x 2
    250 x 2
    275 x 5 - close grip
    275 x 8
    235 x 6 - pause 1" from chest
    235 x 6

    Lat Pulldowns
    120 x 15 x 4

    Side/Front Dumbbell Raises
    12 x 10 x 3 - supersets

    Needed to hit another warm-up set or two.

    Work has kept me on the road this week traveling to remote areas of the State looking at Superfund Sites. All that driving wears on my lower back.
    Last edited by Tim K; 04-10-2014 at 05:13 PM.

  12. #1137
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    Dead Sloth Inverted Band Work

    Deadlifts - Heavy
    135 x 8 - hook grip
    225 x 4
    225 x 4
    315 x 4
    365 x 1 - mixed grip
    405 x 1 - belt
    415 x 2 - feels slow; pause between reps
    415 x 2 - second rep more explosive
    415 x 2 - felt good

    Barbell Shrugs
    225 x 15 - hook grip
    225 x 15
    225 x 15

    Stand Ab Pulldowns (supersetted with BOBR)
    100 x 12
    100 x 15
    100 x 15

    BOBR
    135 x 10
    135 x 15

    Reverse Lunges
    10 x 3

    BW = 201

    Sciatica was flaring up this morning. The first pull is slow. I'm waiting for the pain. Second rep is better. I know exactly what's coming. Back felt better after deadlifts until I did BOBR. Should have gone with dumbbell rows. Training was fairly solid. I'll take it.

  13. #1138
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    Band Rehab/Prehab

    Squats
    135 x 5
    135 x 8 - knee sleeves
    225 x 5
    315 x 5 - belt
    365 x 4
    365 x 4
    385 x 2 - wraps
    385 x 2 - tried a pair of Risto Oly shoes. Very nice. Drive out of the hole was much better
    340 x 1 - no pop left...
    225 x 0 - energy completely gone

    BW = 201

    I didn't eat until 2:00 today. Stupid. Can't train without fuel. May adjust my squat numbers down if my next training session isn't better.

  14. #1139
    Moderator Brian Hopper's Avatar
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    You need to work on your endurance, lol. So you like the Oly shoes better? Are you going to make the switch?
    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. #1140
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    I think I will make the switch. Believe the wife is going to get me a pair for my birthday in July.

  16. #1141
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    I think I will make the switch. Believe the wife is going to get me a pair for my birthday in July.
    Haha, nice! What kind are you asking for? lol
    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. #1142
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    The Ristos look pretty nice. Smaller company. Hand made shoes. A bit cheaper than folks like Adidas and the like.

  18. #1143
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    Did some conditioning workouts on Tuesday and Wednesday. Had some bodywork done on Friday.

    Prehab/Rehab Band Work

    Deadlifts - Explosive
    135 x 10 - hook grip
    225 x 5
    225 x 5
    315 x 3
    340 x 3
    340 x 3
    340 x 3
    340 x 3
    340 x 3
    340 x 3
    320 x 6 - 1.5" deficit; mixed grip; first time doing deficit pulls
    320 x 6

    BOBR - supersetted with abs
    135 x 15
    135 x 15
    135 x 15

    Standing Ab Pulldowns
    100 x 15
    100 x 15
    100 x 15

    BW = 204

    First half of deads felt good. Worked on pushing off the floor and thrusting my hips through. Fourth was the best. Felt quick, explosive, and coordinated. Started feeling a bit fatigued on the last two sets at 340 lbs.

    First time doing deficit pulls. I've always been cognizant/protective of my back. Switched to a mixed grip. Things felt quick and powerful again. Finished up with some supersets. Need to improve my work capacity.

    Sciatica is a bit worse after the deadlifts. Much improved over the debilitating pain I used to get from squats or deadlifts!

  19. #1144
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    I slept on my shoulder wrong and its been painful since. Hurts whenever I move it.

    Shoulder rehab

    Face Pulls
    70 x 25
    70 x 20
    70 x 20
    70 x 20

    Band Pull Aparts
    8 reps - could feel it tweaking the anterior deltoid

    Bench - shoulder hurts, lets do bench!
    Bar x 20 - competition grip
    Bar x 25
    135 x 10
    225 x 5
    250 x 3 - feels pretty good now
    250 x 3
    250 x 3
    250 x 3
    250 x 3
    250 x 3
    275 x 7 - close grip
    275 x 6
    225 x 8 - competition grip; pause 1" off chest
    225 x 6 - same thing

    Lat Pulldowns
    120 x 20

    Ran out of time.

  20. #1145
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    Been doing conditioning/cardio work on Tuesdays, Wednesdays, and Fridays. The work is boring enough when I'm doing it. Sure don't feel like rehashing it here too.

    Prehab/Rehab exercises, mobility, stretching

    Squats
    135 x 10 - knee sleeves, wide stance
    225 x 5
    225 x 5
    315 x 3
    365 x 2 - belt; crappy set
    365 x 2 - good!
    365 x 2 - better
    385 x 1 - Oly squat; grrrrr@it
    385 x 1 - form was off, but it moved fast!
    315 x 5 - wide stance
    315 x 8 - out of gas

    Reverse Lunges
    10
    10
    10

    Just once I would like to train without my back feeling awful.

  21. #1146
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    Brutal weekend. Spent 8 hours finishing the fence on Saturday. That is 8 hours without a break, no food, no rest. Sunday was spent working on hydraulic lines and fittings. Today, my hands are swollen and my forearms have knots in 'em right above the wrists.

    I have no grip left. I'll be skipping deadlifts today. Even with straps, I don't think I could hold onto the bar.

  22. #1147
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    Been dealing with a lot of crap - work, injury (back is pretty bad right now), sick, and a 4 day vacation. Wasn't going to post anything until I hit a PR - any kind of PR. :furious: Finished up another 10 week Kingpin Cube method and am on my first week of Hopper put together for me around January of last year.

    Face Pulls (supersetted with band pull aparts)
    60 x 50
    70 x 20
    70 x 20

    Band pull Aparts
    Mini-band x 20
    Mini-band x 20
    Mini-band x 20

    Bench
    Bar x 20 - competition grip; feet up
    135 x 10
    225 x 10 - feet down
    275 x 5
    290 x 5
    290 x 5
    300 x 6 - PR
    225 x 10 - close grip; feet up
    225 x 8

    1 Arm Barbell Shrugs
    135 x 5 - too heavy
    95 x 15
    95 x 15
    95 x 15

    Explosive Pull Ups
    1 x 3 - rack kept moving

    Rope Triceps Pushdowns
    70 x 15
    70 x 15
    50 x 15

  23. #1148
    Moderator Brian Hopper's Avatar
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    Glad to see your back. Sorry to hear about your back, hopefully it's not serious. Great job on the PR! Are you getting ready for a 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
    Vanilla Gorilla

  24. #1149
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    Face Pulls (supersetted with band pull aparts)
    70 x 20
    70 x 20
    70 x 20

    Band Pull Aparts
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Bench - Speed
    Bar x a bajillion - feet up, close grip (half thumb length from smooth part of bar)
    Bar + choked mini-band x 10
    135 + choked mini-band x 3
    185 + choked mini-band x 3
    185 + choked mini-band x 3
    185 + choked mini-band x 3
    185 + choked mini-band x 3 - pinky on ring
    185 + choked mini-band x 3
    185 + choked mini-band x 3
    185 + doubled mini-band x 3 - middle finger on ring
    185 + doubled mini-band x 3
    185 + doubled mini-band x 3

    Floor Press
    225 x 8
    225 x 8
    225 x 8

    SOHP
    95 x 12
    95 x 12
    95 x 12
    95 x 12

    Rope Triceps Pushdowns
    50 x 15
    50 x 15
    50 x 15
    50 x 15

    BW = 205

    Came home Sunday after a 4 day mini-vacation weighing 217 lbs - a lifetime PR for me. :lol: Down to 205 this afternoon. Gotta say, I'm feeling bigger, more jacked, stronger than I've ever been. Time to quit screwin' around with crap-tastic programs, buckle down, get work done, bench 400 lbs.

    Going to start hitting The Compound a couple times a month. Hoping to make it on Saturdays every week.

    Back is still screwed up. It is what it is. It has been a problem since 1989. No surprise it continues to plague me.

    I hit my wife's gym 3 days a week. When I'm there, I concentrate on all the stuff I miss - accessory work (like back work for today), mobility stuff, rehab for my back (yay for reverse hypers), stretching, and even cardio (AMT machine rocks). I don't bother writing all that stuff down. It needs to get done and as long as it does, that is what counts.
    Last edited by Tim K; 06-05-2014 at 07:17 PM.

  25. #1150
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    I do not have a meet picked out. I'm going to hit between a 8 to 12 week cycle and see how I feel at the end of it. At minimum, I am going to nail 365 lbs on bench.

    My L4 and L5 are degenerated. They've been that since 1989. Plus, they are bulging. Its part of the aging process. Last time I had a MRI done, they were not herniated. That is the good news.

    I'm working on increasing my mobility so I am able to squat with a more upright torso. This involve opening up my hips, stretching my hamstrings, hip flexors, etc. I am trying to do some of that every single day. I'm also going to switch to sumo deadlifts. I suck at 'em, but it'll put a lot less pressure on my back.

    I'm still looking at bench only work for now while I address other issues. Time will tell if I can ever be competitive at a full meet. But, whether I'm competitive or not, I'm still going to train the other lifts as I can.

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