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Thread: Basement Dweller

  1. #626
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    Wednesday bwt:243
    db shrugs
    60x20x2
    leg curls
    1x20
    band gm's
    1x20

    Keepn the body oiled is all, waiting on Sunday!

  2. #627
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    Quote Originally Posted by Coke View Post
    I'm sure you will do fine man, keep the positive mindset heading into the meet.
    Thanks for the vote of confidence Coke.

  3. #628
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    sunday 9/18/11
    meet report
    weighed in @ 239
    squat PR=600
    610 1st attempt missed halfway up (unracked with the bar to low)
    610 good with shitty form
    passed on third

    bench PR=350
    360 1st attempt no good due to butt coming off bench
    360 second attempt got feet wider and good lift
    passed on third

    deadlift PR=520
    500 1st attempt missed just below knees
    500 good lift but a grinder
    passed on third

    1470 total matched my previous best.

    Strength and overall technique were waaayyy off today. If not for the two lifters handling me today no doubt I would have ended up bombing this meet. Thanks alot Lones and Brian, it's good to have support during these down times. Time to take my panties off and put on my big boy pants and get better/strong(er). Not going to make excuses just say that I flat out didn't get it done today!
    Last edited by blong; 09-19-2011 at 11:53 AM.

  4. #629
    WBB Team Captain Coke's Avatar
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    Commendable just seeing you match your previous best numbers alone, no doubt you will surpass 'em next time out.

  5. #630
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    Quote Originally Posted by Coke View Post
    Commendable just seeing you match your previous best numbers alone, no doubt you will surpass 'em next time out.
    Thanks Coke, I am just going to chalk it up to a bad day wtih no excuses and move on. Very disappointed though.

  6. #631
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    Tuesday
    3brd cg
    135x15x3

    rope pressdowns
    2x12

    face pulls
    3x15

    incline tates
    35x12x3

    Still sore as hell from the meet so I was just trying to get the blood flowing.
    Last edited by blong; 09-21-2011 at 04:17 AM.

  7. #632
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    saturday
    trying a different shirt/ double ply viking pro
    135x10x2
    185x3
    225x2
    275x1
    add shirt
    315x 2 3bd
    365x2 3bd
    405x miss 3bd
    375x1 3bd

    floor press w/football bar
    135x15
    185x12
    205x8
    205x8

    v bar pressdowns
    3x15

    db press
    65x15x3

    face pulls 4x15

    Didn't go past a 3brd on the shirt cause I am still feeling the effects of the meet in my right shoulder/neck area. May make appointment with my massage therapist if things persist. But the viking shirt feels much more natural both in the setup and the groove. However it's still early and the boards were high.
    Last edited by blong; 09-24-2011 at 05:14 PM.

  8. #633
    WBB Team Captain Coke's Avatar
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    My guess is you need a little more recovery time, hope you are healed up soon.

  9. #634
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    Quote Originally Posted by Coke View Post
    My guess is you need a little more recovery time, hope you are healed up soon.
    Gonna see the massage therapist and speed up the recovery.

  10. #635
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    Sunday bwt:241
    ssb box squats
    135x5x2
    225x3
    275x3
    315x3
    335x3
    335x3
    335x3
    275x5

    Bulgarian split squats/25 db each hand
    50x10x2 back leg elevated
    50x12 back leg flat

    ghr elevated +25
    3x12

    bb rows
    185x10
    205x10
    225x10

    cg pulldowns
    3x12

  11. #636
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    monday bwt:241
    abs 6x12-15
    biceps 4x10
    going to the massage therapist this a.m. to see if I can get my neck/trap area corrected, it's really starting to effect my training and pissing me off!

  12. #637
    WBB Team Captain Coke's Avatar
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    Good job throughout Brian.

  13. #638
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    Quote Originally Posted by Coke View Post
    Good job throughout Brian.
    Thanks Coke

  14. #639
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    Tuesday bwt: 243
    cg 2 brd +chains(40lb)
    PR=290
    135x5
    135x5
    add chains
    185x3
    205x3
    225x3
    245x3

    nosebreakers (strght bar)
    45x20
    65x15
    85x15

    strght bar pressdowns
    3x20

    Didn't want to go overboard because I am suppose to be taking a couple of days off per the massage therapist because of the neck /shoulder. But I had to hit up some triceps and get some blood moving. The past couple of months of have been very disappointing with distractons, bad meet and now minor injury. I'm ready to get things back to normal and just fucking train!

  15. #640
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    wednesday
    gm's w/ssb
    barx15x2
    135x10
    135x5
    185x8
    205x6
    205x6

    leg curls 5x10-12

    wide grip pulldowns 3x10

    Still nursing the shoulder/neck.

  16. #641
    WBB Team Captain Coke's Avatar
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    Wish you the best as you go through this ordeal. I know it gets old but things will be back to normal soon.

  17. #642
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    Quote Originally Posted by Coke View Post
    Wish you the best as you go through this ordeal. I know it gets old but things will be back to normal soon.
    Thanks man.

  18. #643
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    saturday
    bench against double minis 90lb
    close setup at home my PR=245
    barx15
    add bands
    barx3
    95x2
    135x1
    155x1
    185x1
    205x1
    225x1
    245xmiss jus barely

    db press
    75x15
    95x12
    95x10

    db rollbacks
    40x15
    45x12x2

    strght bar pressdowns
    3x15

    db shrugs
    100x12x3

    face pulls 4x12-15

    Made it through the session with only a little discomfort in the shoulder and neck, not to bad of a day.
    Last edited by blong; 10-02-2011 at 12:41 PM.

  19. #644
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    sunday bwt:243
    db rows
    60x12
    100x12
    110x10
    60x15

    cg pulldowns
    3x15

    raw squats
    225x5
    315x3
    365x2
    405x2
    add wraps
    455x1
    495x1 a little high
    405x5 no wraps

    ghr elevated +25
    3x12

    db dimels
    60x15x3

  20. #645
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    monday's session a little early
    abs 6x12-15
    biceps 5x10
    Gonna be real busy tomorrow so I decided to knock it out tonight. Still dealing with this shoulder neck thing (rotator cuff?). I think I am going to visit an orthopedic doctor to have it looked at, I have been taking about 1200 mg of ibuprophen a day since the meet (2weeks today) to stay functional and train.

  21. #646
    WBB Team Captain Coke's Avatar
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    The diagnosis and treatment will put you on the right track...being a real trooper about it all bro.

  22. #647
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    tuesday
    cg 3brd plus greens choked
    PR=255
    135x10
    135x5
    add bands
    135x3
    185x2
    205x2
    225x2
    245x1
    260xmiss

    strght bar nosebreakers w/greens choked
    3x10

    v bar pressdowns
    3x15-20

    bb shrugs 135x15x2

    Stopped with shoulders as the pain was just to much. Strarting in the front of the shoulder and shooting up into my neck causing my trap to tighten up. Appointment with ortho on Thursday @ 2:30.

  23. #648
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    wednesday
    sumo pull from floor (weaker stance?) w/preds only
    135x5
    135x5
    225x2
    315x1
    365x1
    405x1
    455x1
    475x1 PR only sumo'd hand full of times

    pull throughs 4x10-12

    rev. hypers 3x10-12

    bb rows
    135x15
    185x10
    225x10

    wide grip pulldowns
    3x10

    face pulls wg
    4x20

    Best I have felt since the meet, but wife wants me to still have the shoulder looked at tomorrow. I've only sumo pulled a hand full of times in my life so I was pleasantly suprised with results considering I was using a stiff power bar and had about another 10-20 in me. I will come back to it in a couple weeks and try it with my Ace on and see what happens.

  24. #649
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    thursday
    abs 6x12-15
    triceps 3x20
    face pulls 3x20

    Visited the orthopedic doctor today and he took X-rays of the shoulder and revealed that all looked normal and suspected a rotator cuff strain. From that I hear full go and back to training around the problem until it feels better. ROM is coming back around slowly, I might see the massage therapist in a couple weeks if it isn't closer to normal by then.
    Last edited by blong; 10-06-2011 at 02:57 PM.

  25. #650
    WBB Team Captain Coke's Avatar
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    Glad the situation is considered minor, you've got to be at least half way through the recovery phase anyways.

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