The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: road to pro..

  1. #101
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Might have to give that a go... (DE FS)
    My road to powerlifting:
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    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
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    twitter @thecityalive

  2. #102
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by JSully View Post
    yep.. I like to swap off every other week with squats and front squats for speed.. front squats almost simulate a ssb squat. Even though I'm not able to sit back and crush my posterior like with a SSB back squat, it still nails my core and lower back the same way..
    Yea SSB and Front squat are very similar I've found out. I use SSB for speed quite often. Once I got stronger on front squat I noticed a big carry over to SSB. Especially staying tight with the SSB.
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  3. #103
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by JSully View Post
    You guys better watch out next season, it's going to be a smoke show
    No doubt, we knew that dude, lol - looking forward to it.

  4. #104
    JERSEY IRON Brian C's Avatar
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    Great RE pulls Jake. Im tired watching it lol. I like the sound of fronts for speed too. Might need to give them a shot.
    JERSEY IRON POWERLIFTING
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  5. #105
    mrelwooddowd Patz's Avatar
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    Where are you training in those videos?
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  6. #106
    LittleJake JSully's Avatar
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    thanks for the support everyone. the fronts for speed are pretty fun. I hook up a monster mini band and focus on getting as fast as I can.

    pat- it's a CF box down the street from my work I train at once or twice a week. They're always closed during the day but they gave me a key so I just come in, do my sesh and lock up when I'm done.

    11/15/11 - offseason 2/1 DE upper & throws

    throws

    53# wfd
    • x10 one turn, best of 36'
    • x15 two turn, best of 38'


    weight training

    DE incline press with power factor
    1. 135x3 @ 3.71
    2. 135x3 @ 3.95
    3. 155x3 @ 3.71
    4. 155x3 @ 3.83
    5. 155x3 @ 3.71
    6. 165x3 @ 3.71
    7. 165x3 @ 3.58
    8. 165x3 @ 3.58
    9. 165x3 @ 3.58
    10. 165x3 @ 3.58


    JM press- 135x10x3
    pullups- BWx5x5
    BB rows- 225x15, 275x10, 315x8, 365x5
    band curls x15x2
    band face pulls x15x2


    notes- very pleased with this workout, both throws and weights. Throws felt pretty good, but need a lot more reps. Focus on the throws was fixing my left side drift and then getting up on the left. A couple of the full throws I tried to get after it but was missing the finish. I would get my left down and then just kind of sling the weight around me rather than get up on it and push the weight out. On the couple that I did do at about 80% effort, they were in the 37-38' range. Looking forward to throwing again.

    Weight session went real good as well. Didn't feel like hooking up my bands so I just did incline with straight weight. Surprisingly, I got much stronger/faster in the last 4-6 weeks by using bands and the PF. Worked up to 165 and was still hitting speed. Thought about going to 175 but just stayed there and got some good quality work in. Decided to do some JM presses for my oh so suckage tricepz0rz. They burned.

    cals = ?? 240-250ish protein.

    ok, now on to the bread and butter of this post. Monday was mine & my wife's 3rd anniversary. My in-laws took our son on saturday night so we could have a date night. We went to a nice italian restaurant then had a gondola ride afterwards. The guy singing on the gondola had an amazing voice. It was a great night. I had arranged to have an "anniversary cake" (exact same flavors as our wedding cake) brought out as our dessert, however, when I called back for details on how to get it there the concierge bitch told me they wouldn't allow it so I had to ruin that surprise and just bring the cake home. Once we got to the restaurant I was informed otherwise. Regardless, they gave us a free dessert that was simply delicious. Afterwards, we stayed up until 1030pm. It was glorious, lol. Here's a few food pics from this weekend:

    http://jumbo-jake.blogspot.com/2011/...y-dessert.html (creme brulee)
    http://jumbo-jake.blogspot.com/2011/...sary-cake.html (almond cake w/ fresh strawberry filling)
    http://jumbo-jake.blogspot.com/2011/...cken-parm.html
    http://jumbo-jake.blogspot.com/2011/...-omelette.html
    http://jumbo-jake.blogspot.com/2011/...r-lasagna.html

    *****

    11/16/11 - offseason 2/2 ME lower

    weight training

    ME rack pulls from knee cap- up to 725x1, missed 745 because straps pulled loose
    RE back squat- 135x10, 225x10, 275x20, 335x10
    12" step ups- 135x10x3

    notes: Happy with the 725 pull, pissed about the straps. When I got in the 6s I knew they were going to be a problem as they were unravelling in my hand. I was using some new ironmind straps and the material always did feel a little off, a bit smooth and almost slimy-esq. Back to the old school harbingers. I played it very conservative on the squats. I honestly don't think I could have gotten 315x20, however, I do know I could've gotten 365x10. Obv I didn't know this at the time or I would have loaded the bar up. The goal for this in my 2nd cycle of training will be 315x20 and 405x10. By the time all is said and done in march/may-ish, I'd like to be hitting 405x20 and 495x10. Big goals, yes, but its all the more rewarding when I hit the goal. I loaded 225 up for the step ups and my legs were too fried to go anywhere so dropped it down to 135. Felt pretty good. Nice leg pump and lower back is toast.

    foam rolled/stretched in the evening.

    cals = 3480 per my cal program, but I didn't include the 3-4 cups of pasta salad I had with dinner. I'm guessing would be real close to 4k. Protein was at 300g. I'm satisified with this intake.
    Last edited by JSully; 11-17-2011 at 07:28 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #107
    LittleJake JSully's Avatar
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    11/17/11 - offseason 2/3 ME upper

    weight training

    ME strict OHP- 185x5, 205x3, 225x1, 245x1, 265x1, 275x1 (ties PR)
    RE close grip presses- 135x10, 155x10, 205x20, 225x5 drop set 205x3 and tris are toast..
    pullups- 6, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5 = 96 total
    ring flyes- BWx8x3

    500m row in 1:32.4

    notes: another solid session I'm pleased with. Haven't been able to hit the 275# strict press since I was up over 300lbs, now @ 280 I've finally got it back up there. I'm happy with this. Close grips annihilated my tris, moreso than I expected. I was toast after the 20 rep set. I was initially only going to do 5-6 sets of 6 on pullups then decided to do a ladder. Once I got to 8 reps it started getting pretty hard. Once I got back down to 6 reps it wasn't too bad anymore. I ended up stopping at 5 because I was finished with the rest of the workout and completely exhausted from the row sprint and just forgot about it. meh, I figured I did enough reps. Maybe I'll do something like this with rows next week. On a side note, how the fuck did Andy Vincent maintain that speed for twice the distance. Jesus, I thought I was going to keel over. I doubt the pullups, rack pulls or squats helped but man, that killed me.

    foam rolled/stretched in the evening.

    cals = 4163 w/ 274g protein

    pic of dinner: http://jumbo-jake.blogspot.com/2011/...lled-pork.html

    couple vids to keep this log hoppin:

    Video

    Video
    Last edited by JSully; 12-01-2011 at 11:05 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #108
    JERSEY IRON Brian C's Avatar
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    One heck of a strict press Jake. Great job getting it back up there at a lighter weight. The desserts looked awesome! Cake=weakness haha.
    JERSEY IRON POWERLIFTING
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  9. #109
    LittleJake JSully's Avatar
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    thanks brian, I'd really like to get up to 315 by mid next year.

    here's my last few sessions:



    11/18/11 - offseason 2/b throws
    throws

    16# stone
    • x6-8 step over, best of 42'
    • x6-8 full standing, best of 43'
    • x15-20 south african, best of 47'


    x5 100' sprints

    blegh workout, standing felt good, spins felt off...wasn't getting good separation until the last 3-4 throws and by then I was pretty spent, majority were out around 45'

    macros = ??

    *****

    11/19/11 - offseason 2/c throws throws

    53# wfd
    • x10 standing, best of 27'
    • x10 one turn, best of 34'
    • x12 full, best of 34'


    16# stone
    • x3-4 step over drills, best of 41'
    • x6 south african drills (right foot pivot), best of 42'
    • x4 south african fulls, best of 49 on the 3rd toss, pulled groin on the 4th toss which landed at 48'


    great session with the weights. I'm happy with the distances because of how fatigued I was. Legs really take a beating with the heavy work, speed work and sprints in there. Stone was feeling really really good. Was really working on separation and being patient with my upper body. Dropped one out there at 49' and there was much more in the tank. Went for gold and pulled my right groin again. This is really pissing me off. It's very minor, again, but it still sets me back 2-3 weeks in my training. I'm going to see a muscular therapist about working that scar tissue. I've been analyzing video and I don't feel it's my technique that's causing the issue as my right foot is finishing the pivot, so it shouldn't be compromising the adductor the way it is. I pulled my groin pretty badly last year and never had it worked on, so I think the continued minor injuries are residual scar tissue tearing. I'm going to get that fixed and then work on a lot of side to side plyos to help strengthen the muscle. Not strengthen as in make it more powerful, but strengthen so that it can withstand more abuse.. bulletproofing per se.

    unk cals (I'll probaby only list these once in a while for now)

    *****

    11/22/11 - offseason 3/1 DE upper
    training

    speed bench with power factor + doubled minis
    1. 135x3 @ 3.46
    2. 135x3 @ 3.58
    3. 135x3 @ 3.58
    4. 155x3 @ 3.21
    5. 155x3 @ 3.46
    6. 155x3 @ 3.09
    7. 155x3 @ 3.09
    8. 145x3 @ 3.21
    9. 145x3 @ 3.71
    10. 145x3 @ 3.58


    pullups- BWx5x5, +25x3x5
    incline db rows- 85x10, 105x8, 105x10, 115x8x2
    pushdowns- 200x12x2, 200x10, 200x12
    skulls- 90x12, 90x10x3

    + core = hanging leg raises, ab wheel against band & cable twists

    good workout, triceps are crushed. skipped biceps, meh..

    unk cals..

    *****

    11/23/11 - offseason 3/2 ME lower & groin rehab
    training

    front squat- bar x10, 95x10, 135x10, 185x10, 225x10x5
    kb swings- 36kg x20x3
    glute thrusts- black band x15x3
    rdl- 225x10x4

    was supposed to work up to a heavy single on fronts but decided to rehab the groin instead. Probably could have worked up to the mid 3s without any trouble, but the volume work was needed for more than just one reason.

    unk cals again, lol (protein over 250g)

    *****

    OK, and for all you visual whores that want to be entertained:


    11/21/11 dinner = kielbasa & potato bake
    11/24/11 thanksgiving turkey
    11/24/11 thanksgiving #1
    11/24/11 thanksgiving #2

    did not take pics of dessert, but I crammed nearly a whole pumpkin pie in my bellay..

    now, a critique request:

    Video


    I keep pulling my right groin/adductor as I explode up and into the throw. It's very minor and the pain goes away in 2-3 days and I'm back to what seems to be 100% in a week. It has been suggested that I don't pivot my right foot before exploding. After reviewing my footage from Tucson, I don't think that is what the problem is, however, I wasn't a thrower before so I'd like you to take a look at it. My thoughts are that I am reinjuring it due to some underlying scar tissue from a nasty tear I had last year that took about 4-6 weeks to heal up. I never got it worked on by a MT and I think the power being generated is too much for the scar tissue to hold. My thoughts are 1) increase flexibility, and 2) increase durability via bulletproofing = side to side plyos and lots of unilateral movements. Thoughts?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #110
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Training looks solid.

    Do you have Rehband shorts (or similar)? They might help with your groin strains.
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  11. #111
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Get some ART therapy...perhaps that will help break down some scar tissue build-up. You should show them the stacked plate of pizzas
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #112
    Senior Member Bruteman's Avatar
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    Quote Originally Posted by JSully View Post
    ... My thoughts are that I am reinjuring it due to some underlying scar tissue from a nasty tear I had last year that took about 4-6 weeks to heal up. I never got it worked on by a MT and I think the power being generated is too much for the scar tissue to hold...
    That would be my best guess too. You land on the ball of your foot and pivot freely. I kept watching it, looking to see even a little hesitation, or drag, but it's just not there.
    My Journal
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  13. #113
    LittleJake JSully's Avatar
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    tom- I don't have them, but I've been thinking about picking up a pair, thanks for the suggestion

    rob- ART isn't covered by my insurance and my broke ass can't afford it. However, I have bartered 1 on 1 highland games lessons with a massage therapist for deep tissue work. score!!

    brute- thanks for the confirmation, I really appreciate it. Once it starts feeling better I'm going to start hitting up some plyos and groin intense exercises to increase durability. Also, have started working a lot on flexibility.

    onto recent training:

    11/25/11 - CF challenge
    training

    1 round for time

    500m row
    40 free squats
    30 situps
    20 pushups
    10 pullups

    my time = 5:40

    Did some stretching and foam rolling afterwards, groin is feeling pretty good.

    my lungs are teh suck. A friend of mine challenged me to a crossfit workout, named "the baseline workout" so I said what the hell, it was an off day and it's not like that workout would crush me. He finished in 4:36 so it looks like he took the cake on that one. Meh, oh well. I went back to work and ate 5 pieces of pizza just for good measure, I don't want to get too "fit".

    *****

    11/25/11 - offseason 3a throws
    throws

    16# stone
    • step over x8-10, best of 42
    • full x5, best of 39
    • SA drill x6, best of 39


    56# wfd
    • stand x6, best of 27
    • one turn x9, best of 33
    • full x8, best of 33


    28# wfd x5, best of 60

    not a terrible session, but not a great one either. Stones felt pretty good, held back quite a bit on the fulls as I didn't want to pop the groin again. WFD felt pretty good, just wasn't going far. By the time I got to the fulls I was pretty tired so drive out of the back was minimal. Just focused on hitting positions. No energy at all come time for the 28, late on everything. Gotta start working lwfd back into my usual sessions.

    *****

    11/28/11 - offseason 4/1 ME upper
    training

    incline bench- 225x3, 275x3, 315x1, 335x1, 355x1, 365x1 PR
    push press- 135x10, 185x10, 225x20, 245x10
    pullups- BWx5x6
    pendlay row- 135x8, 225x6, 275x5x4

    ab wheel
    cable flyes
    one arm db overhead ext

    Great sesh. Took a bit longer than I wanted but I'm happy with it. Nailed a nice little PR and I think there was a bit more in the tank. Push presses felt just terrible. The press itself wasn't bad, but my leg drive was killer. My hip started cramping up on the 20 rep set and my left knee was just cussing me out the entire time. I tried pointing my toes out and that did reduce pain. I need to make sure I do a proper warmup on my knees before these next time. Pendlay rows were fun as it's been a while since I did them. Didn't want to go too heavy so I stuck at 275 for some sets. Probably will go to 315 next time. Pullups were much easier today than they have been the last couple weeks. Time to start increasing reps per set and add in a few sets with weight.

    unk cals, ate a whole pizza for dinner, tasted great, don't judge me. bodyweight is pretty steady around 283-285.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  14. #114
    mrelwooddowd Patz's Avatar
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    They just up and gave you a key? I guess you do pay them so that's not too ridiculous..lol. I know where our spare is hidden but I don't think anyone just works out on their own with it.

    Nice touch in that cake. I should do that for our first anniversary since we couldn't save ours. That's stupid that she told you no. We ate at an Italian place after our ceremony and they let us bring a 40 slice cake in..lol
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  15. #115
    LittleJake JSully's Avatar
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    The girl in the concierce service was dumb. They can indeed do it and they do it frequently, blegh.

    I don't pay them, lol. I'm a competition promoter and I give them free strongman/highland games lessons whenever they ask so they let me workout there for free. I don't do any of their workouts with the group, I'm only in there at 1pm once or twice a week, when nobody is there.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #116
    mrelwooddowd Patz's Avatar
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    Hmmm...I find it hard to go all out on my own, but I surprise myself with the effort I AM able to make alone.
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  17. #117
    JERSEY IRON Brian C's Avatar
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    That CF workout sounded brutal on the lungs. Wouldnt mind trying it, but id be done 2 minutes in probably lol.
    "tasted great, dont judge me" hahaha great line. Laughed out on that one. Congrats on the inc PR too. Strong stuff.
    JERSEY IRON POWERLIFTING
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    Best meet lifts @220 840/650/575
    Best meet lifts @198 775/575/630
    Best Raw Lifts @198 650/415/575
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  18. #118
    Rob Schilke | GFX Designer thecityalive's Avatar
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    How long do your sessions usually run?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  19. #119
    LittleJake JSully's Avatar
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    pat- the owner of the gym was there pushing me. Otherwise I probably wouldn't have done as well, lol. I can push myself on heavy lifts, but when it comes to endurance stuff like that, it's tough.

    thanks brian. If my my cardiovascular health wasn't so bad (read: if I ate better and did more cardio) it would have been a breeze, lol.

    rob- about 75-90 minutes including warmup.. much longer than it should take, that's fsho, lol.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #120
    LittleJake JSully's Avatar
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    11/29/11 - offseason 4/2 DE lower
    training

    14" box squat for speed w/power factor
    1. 185x3 @ 3.46
    2. 185x3 @ 3.09
    3. 185x3 @ 3.33
    4. 185x3 @ 3.46
    5. 185x3 @ 3.46
    6. 205x3 @ 3.21
    7. 205x3 @ 3.21
    8. 205x3 @ 3.33
    9. 205x3 @ 3.33
    10. 205x3 @ 3.46
    11. 205x3 @ 3.46
    12. 205x3 @ 3.46
    13. 205x3 @ 3.46
    14. 205x3 @ 3.46


    sumo deads w/ power factor
    1. 225x3 @ 3.96
    2. 225x3 @ 3.96
    3. 275x3 @ 3.46
    4. 275x3 @ 3.46
    5. 275x3 @ 3.33
    6. 275x3 @ 3.46
    7. 275x3 @ 3.46
    8. 275x3 @ 3.46


    BW box jumps- 30"x8, 34"x5, 37"x5, 41"x5, 44"x5
    RDL- 275x10x5

    hanging leg raises


    stretch/foam roll/glute bridges before bed

    I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.

    Video


    I've also got video of the box jumps, but I'm lazy and haven't uploaded it yet.

    *****

    11/25/11 - offseason 4a throws
    throws

    56# wfd
    • standing x4, best of 29'
    • one turn x4, best of 37'
    • full x15, best of 38'10, 5 past 38'6



    very happy with this weights session. First time in a while everything felt smooth and clicked. I dropped the lifting strap once I got to the full throws because I just wasn't comfortable with it. It doesn't sit in my hand right, feels like it's going to fly out early, etc. It works great for the drills, but not the full throws. So I pulled the glove off, taped the shit out of my thumb and rocked the hook grip. My thumb hates me today for it, but I had a great session. First couple were around 35-36', was missing the finish and was drifting too far to the left so I decided to slow down my cast. Once I slowed it down, everything fell into place. I got into position after the first turn much easier and as soon as I was in position, I started leaning/driving forward. As soon as the ball got into position, I exploded to the trig and worked on getting that left around fast. Throws 4-8ish were all pretty upright, not much leg involvement and sinking. After figuring this out I worked on sinking while getting the left around and into place. As soon as my left was around and in place, I would start driving forward again and work on pushing the ball out in front of me. 5 of the throws were out past 38'6 which, considering the prior day's leg workout, I am very happy with. I should have got some video, but I'm pretty confident with how everything felt and I'll nail it again next week. 40' is going down in training, very soon.

    on a side note, I tweaked my right lat a little. Nothing serious, rolled it last night and it's just sore today. I pulled in ever so slightly on the 10th throw and felt it "over-stretch" a bit. Going to lay off heavy back work for a few days and just go with some light stuff to flush the blood in and rehab it faster.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #121
    mrelwooddowd Patz's Avatar
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    Nov 2004
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    BFE, KY
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    9,769
    I had this weird dream last night that I was doing some kind of competitive heavy throws with a big rubber ball with a handle on it. Despite the absurdity of the situation, I can't help but think my Highland Games knowledge from this journal has now seeped into my subconscious, so...congratulations, sir.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  22. #122
    Moderator Brian Hopper's Avatar
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    Impressive PR on the strict press!!!
    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

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  23. #123
    LittleJake JSully's Avatar
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    Feb 2004
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    that's awesome pat, lol.

    thanks brian..

    here is the 44" box jump vid. sorry it's so garbled, my phone's video editor has been screwing up the vids lately, dunno why.

    Video
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  24. #124
    WBB Team Captain Coke's Avatar
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    Clearly in the driver's seat, pedal to the metal too!!
    Last edited by Coke; 12-01-2011 at 10:25 PM.

  25. #125
    LittleJake JSully's Avatar
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    Feb 2004
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    thanks coke, full steam ahead.

    12/1/11 - offseason 4/3 DE upper
    training

    speed incline bench w/power factor aginst dbl red bands
    1. 135x3 @ 3.83
    2. 135x3 @ 3.83
    3. 145x3 @ 3.71
    4. 145x3 @ 3.71
    5. 145x3 @ 3.46
    6. 145x3 @ 3.46
    7. 145x3 @ 3.58
    8. 145x3 @ 3.58
    9. 145x3 @ 3.46
    10. 145x3 @ 3.83


    pulldowns- 105x25x4
    cable low rows- 105x25x4
    adductor machine- 110x25x4
    dips- BWx15x3
    cgbp- 225x10, 225x8x2

    db curls
    db hammer curls
    face pulls
    glute flutter kicks
    cable twists

    that was a bromazing workout right there.. Went light, high rep on the lat to flush some blood and help with rehab. Already feeling much better. Speed on incline felt pretty good, close grips felt heavy and dips weren't too bad, considering having not done them for a couple years.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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