Monday, December 31, 2012

Training Log: Entry 1352

Press
5x150
5x175
5x195
15x105

Chins
55

Chin medley
6x21

Incline swiss bar press 155
4x10
1x16

Notes: Really starting to find my groove on these.  

GB curls 3chains+2.5lbs
5x10

DB lateral raise/PC combo 15lbs
3x10

Notes: Switching to straight weight is murdering the shoulders.

Sunday, December 30, 2012

Training Log: Entry 1351

Dips
50

Notes: My left serratus has been in pain since my PFT.  This seemed to upset it a bit.

Tabata KB swings

Notes: Pretty sure these were vital to my conditioning and body comp this past year, so definitely going to keep them up.

Saturday, December 29, 2012

Training Log: Entry 1350

(4) Mat Pulls 575
1x6

Notes: Think my pft took more out of me than I anticipated.  Knees felt shot, and belt was digging into my hips.  Going to still get to the end of this cycle but re-evaluate as needed.

SSB 240+3 chains
3x10

Fallouts
4x12

Notes: 5 second hold on first 3 sets, 25 second hold on final

GHR +17.5
4x12

T-bar row 135
4x10

Notes: Not a bad movement.  Just focusing on keeping the lats tense.

SSB 240
1x20

Thursday, December 27, 2012

Training Log: Entry 1349

Deload

Bench
5x190
5x210
5x225
15x200

NG Chins
54

Mechanical Advantage Drop Set Chins
6x21

DB rows 165
6x12

Superset w/

DB shoulder press 70
5x10

Notes: Never been able to shoulder press much due to my injury, so this was a pretty big victory

GB lying extensions
100

Band pull aparts
100
Training Log: Entry 1348

PFT Results

Waist: 33"
Push ups: 67
Sit Ups: 58
Run: 11:49
Score: 92.4

Probably last 90 for a while, but I'm good for a year.  Ideally, I will do a 1.5 mile run once a month to stay in shape, but that never happens.

Wednesday, December 26, 2012

Training Log: Entry 1347

(12) CSS Squats 495
1x5

Notes: Stance is getting wide on me, but as long as the weight goes up, I'm happy.

Squats 245+3 chains
3x10

RCSU+30
4x10

Reverse Hyper w/60
4x12

Notes: All done in one big circuit

Squats 245
1x20

Neck harness +45
1x45

KB Swing
45

Tuesday, December 25, 2012

Training Log: Entry 1346

Deload

Press
5x135
5x145
5x160
15x110

Notes: Strength was fine, but recovery between sets was poor due to gastroenteritis.  Good timing on this being a deload.

V handle chins
54

Mechanical advantage drop set chins (4 variations)
6x20

Swiss bar incline press 150
5x10

GB curls
5x12

Notes: I need to bite the bullet and move to a bar soon. It's difficult to progress on these realistically without chains.  I may thread a plate through the chins in the meantime.

GB lateral raise/PC superset
3x12

Sunday, December 23, 2012

Training Log: Entry 1345

(5) Mat Pulls 575
1x9

Notes: Along with the run, shoveled 2 driveways for 2 hours, so was pretty beat. 

SSB Squats 235+3 chains
3x10

Fallouts
4x12

Notes: 30 second hold on final rep.  Tried a method where I don't return completely to the start to fry my abs.

GHR+15
4x12

Ez bar incline rows 215
4x10

SSB Squats 235
1x20
Training Log: Entry 1344

Run (track)
Distance: 1.5 miles
Time: 11:53ish?

Notes: 1/12 mile track, I may have run an extra lap.  Even if that isn't the case, I am making my goal of a sub-12, and I did that without killing myself.  Should be good for gameday.

Saturday, December 22, 2012

Training Log: Entry 1343

Bench
5x240
3x270
1x305
15x195

Chins
52

Chin mechanical advantage drop set
6x20

Notes: Way I have structured this: 4 wide grip pull ups, 4 NG, 4 pull ups, 4 chins, 4 v-bar chins.  No rest between transitions.  I like this.

DB row 160
5x12

superset w/

DB press 65
5x10

Lying GB chain extensions
100

Band pull aparts
100

Friday, December 21, 2012

Training Log: Entry 1342

Treadmill run
Speed: 8
Incline: 1%
Distance: 1.5 miles
Time: 11:11

Notes: This was a bitch.  Between my legs being sore from squats and being 196lbs, it was not ideal.

Thursday, December 20, 2012

Training Log: Entry 1341

(13) CSS 495
1x5

Squats 240 +3 chains
3x10

RCSU+25
4x10

Reverse hyper 50
4x10

Notes: All done as 1 circuit.  Holding plate behind my head on the RCSU for better leverage.

Squats 240
1x20

Neck harness 45
1x35

KB swings
40

Wednesday, December 19, 2012

Training Log: Entry 1340

Press
5x170
3x190
1x215
15x105

Pull ups
52

Chin medley
6x16

Incline swiss bar press 145
5x10

Superset w/

GB chain curls
2x12
3x11

Notes: Amazing how weak I am at incline pressing.  Hoping sticking with this will pay off.

GB lateral raise/PC combo
3x11

Monday, December 17, 2012

Training Log: Entry 1339

(6) Mat Pulls 575
1x9

Notes: Strength is back.  Hit 7 before the first put down.  KB swings are helping me with my hip drive.

SSB squats 230+3 chains
3x10

Fallouts
4x12

Notes: 25 second hold on final rep.

Incline EZ bar rows 205
4x10

Superset w/

GHR +10lbs
4x12

SSB squats 230
1x20

Notes: Up to 194lbs in the morning.

Sunday, December 16, 2012

Training Log: Entry 1338

Dips
45

Notes: Trying to get some extra chest work in when I can, just to bring up a weakspot.

Treadmill run
Speed: 7.9
Incline: 1%
Distance: 1.5 miles
Time: 11:19

I have a blog dedicated to my thoughts on training now rather than just my numbers

http://mythicalstrength.blogspot.com/

Saturday, December 15, 2012

Training Log: Entry 1337

Treadmill run
Speed: 7.8
Incline: 1%
Distance: 1.5 Miles
Time: 11:30

It's funny.  13:37 was actually one of my old 1.5 mile times I logged here.  The nerd in me is upset that I would use entry 1337 for a run, but I'll deal.
Training Log: Entry 1336

Bench
3x225
3x255
3x290
15x190

V handle chins
51

Chin medley
5x15

DB seated shoulder press 60
5x10

superset w/

DB rows 155
3x15
2x12

Notes: DB shoulder press used to be my demise, but I finally got some decent shoulder stability.  Need to buy more 2.5lb plates.  Couldn't increase the DB rows unless I wanted to strip one of the DBs between sets.

GB chain extensions
100

Band pull aparts
100

Friday, December 14, 2012

Training Log: Entry 1335

Treadmill run
1% incline
Speed: 7.7
Distance: 1.5 Miles
Time: 11:38

Notes: This is getting stupid easy.  Definitely paid off to keep conditioning in my off season.

Thursday, December 13, 2012

Training Log: Entry 1334

(14) CSS 495
1x6

Notes: I was such an idiot to not train like this before on this movement.  This just rocks.

Squats 235+3 sets of chains
3x10

GHR SU+55
4x10

Reverse hyper +35
4x10

Notes: Trained as one big circuit

Squats 235
1x20

KB swings
35

Neck harness
35

Wednesday, December 12, 2012

Training Log: Entry 1333

Press
3x160
3x180
3x205
15x100

Notes: Weight is starting to feel lighter now.  Strength coming back from post meet.

Pull ups
50

Chin medley 
6x14

Incline swiss bar press 140
5x10

superset w/

GB chain curls
3x11
2x10

Notes: Getting a better feel for the incline.  It's still kicking my ass, but when I was training DC and using the incline press, my bench was stronger than when I was training powerlifting and not using it, so maybe there is something here.

GB lateral raise/seated power clean combo
3x10

Notes: GBs are ok for the lateral raise and totally f-ing awesome for the "DB" power cleans.  It's like they were built just for this movement, it's incredible.  Definitely sticking with this.

Tuesday, December 11, 2012

Training Log: Entry 1332

(7) Mat Pull 575
1x9

Notes: Starting to get tough. Will see if I can complete this cycle. I am predicting 6 reps from the floor when it's done.

SSB squats 225+3 chains
3x10

superset w/

Blast strap fallouts
4x12

Notes: No lockout on squats. 20 second hold on final rep of fallouts.

GHR
4x12

superset w/

Chest supported incline EZ curl rows 200
4x10

Notes: Once I figured out the rows, I really liked them. Feeling it less in my lats and more in my rear delts.

SSB squats 225
1x20

Notes: DC principle here. No lockout.

My results got posted to powerliftingwatch.

For raw 181s top 100s in the USA from 2007-present, I hold the number 85 squat, 54 deadlift, and 58 total.

That squat probably isn't going to stay on the boards for long, but my deadlift and total are buried. I'm pretty happy about that.

Sunday, December 9, 2012

Training Log: Entry 1331

Treadmill run

Speed: 7.6
Incline: 1%
Distance: 1.5
Time: 11:51

Breathed through my nose for the entire run.  Feeling like a cold is coming on, but otherwise this was a good sign today.

Saturday, December 8, 2012

Training Log: Entry 1330

Bench
5x210
5x240
5x270
15x185

Notes: Going thumbless again.  I won't be around for the meet next year, so I am going back to what lets me lift more weight in training versus comp.  Things still feel heavy, but I anticipated that for this cycle.

Chins
50

Chin medley 
6x13

DB seated press 55
5x10

Notes: Set the DBs on the squat box to make it easier to rack.  These really blew up my shoulders.

DB rows 155
5x12

GB chain extension
100

Band pull aparts
100

Thursday, December 6, 2012

Training Log: Entry 1329

CSS (15)
495x5

Notes: Going to follow the same progression as deads.  Starting from 7 weeks out from comp height and going to go 1 link a week.

Squats 225+3 chains
3x10

Notes: No lockout, superset w/GHR sit-ups

GHR SU+50
4x10

Reverse hyper +25
4x10

Squats 225
1x20

Notes: No lockout, done at the end of the workout ala DC.

KB swings
30

Tuesday, December 4, 2012

Training Log: Entry 1328

I can't stay away from training

Press
5x140
5x170
5x190
15x95

Notes: These were all tough.  Expected after coming back from a meet.  Going to ease into things and up the calories.

NG chins
47

Chin Medley
6x12

Swiss bar incline press 135
5x10

Notes: This is much easier on my shoulder than the straight bar.  Set up is a little tricky, but nothing terrible.

GB curls w/3 chains
5x10

Lateral raise/seated power clean superset w/10lb plates
3x10


Overall Notes: Real killer on my shoulders, couldn't reach above my head after I was done.  Got an insane pump from the curls.

Saturday, December 1, 2012

Meet Write-up

BLUF: Hit 502 in the squat, 336 in the bench and 601 in the deadlift for a total of 1439. Won best lifter. 50lbs more than my previous total. Set 2 state records in the squat, 2 state records in the bench, and 1 state record in the deadlift. Set 4 American records (deadlift for 181 open and intermediate, total for 181 open and intermediate).

Notes: Everything felt heavy today, most likely due to the weight cut. I'm very happy with my performance, but definitely done at this weight class.

Squats
455
491
502

Got every attempt. Might've had another 5lbs, but these were a ball buster. First time I ever hit a 500lb squat in competition, after failing it twice in my past 2 meets.

Bench
325
336
342 X

Weight loss killed me here, but this was still a 15lb PR from my previous meet, so I'll take it.

Deadlift
550
601
616 X

Missed the final dead. I most likely could have hit 616 as a second attempt, but I gave the 601 my all and had nothing left in me for the final attempt.


Here are some vids

Squat

455 http://www.youtube.com/watch?v=6qoYLhvnja0

491 http://www.youtube.com/watch?v=Mrt0FrK7EgA

502 http://www.ustream.tv/recorded/27423028

Notes: The 502 is on the stream site. My camera bugged out. I am THE first lifter on that stream though, so it's not a long wait.

Bench

325 http://www.youtube.com/watch?v=rEVYJ9eZw00

336 http://www.youtube.com/watch?v=N00I-twfK-g

No video of the missed 342

Deadlift

550 http://www.youtube.com/watch?v=LiYWgvfTOAA

601 http://www.youtube.com/watch?v=CtE8avqCMY4

No video of the missed 616


Training program and diet paid off. Left a few pounds on the platform, but not much.

Sunday, November 25, 2012

Training Log: Entry 1327

DELOAD/Premeet

Squats/GHR/RH/KB swing superset
3x5@315/15/15/15

Notes: Just some active recovery and pump work.

Friday, November 23, 2012

Training Log: Entry 1326

DELOAD/Pre-meet

Press drop/superset w/blast strap inverted rows

12x135/20
8x125/15
7x115/15
7x105/12
9x85/12
9x65/10
12x45/10

Notes: Just something to get some blood flowing and my heart pumping

Dips
35,20

Arm Stuff

Took some photos of how I am looking pre-meet. No myspace trickery on these.







Wednesday, November 21, 2012

Training Log: Entry 1325

(7) Rack Pulls 575
1x6

Notes: Took it easy.  10 days out from my meet, feeling strong, just need to quit losing so much weight.  Rest of workout was lightweight stuff to get a pump.

SSB upper back good mornings
2x50

GHR superset w/reverse hyper
30,20,10

KB swings
20

RCSU
40

Monday, November 19, 2012

Training Log: Entry 1324

Bench
3x250
3x285
1x325

Notes: Fucked up my set-up a bit and turned it into a grinder, but knowing that I can hit this even at my worst makes me confident that I can do amazing things at my best.

Bench 225
3x10

Notes: First half of set paused, last half touch and go.  Really digging this approach.

Dips
2x25

NG chins
1x50

Chin Medley w/30
10x10

Arm stuff

Sunday, November 18, 2012

Training Log: Entry 1323

Skipping Rope 

10 two minute rounds, 30 seconds between rounds

KB swings
15,10,5,10

Notes: Just getting in some more conditioning to aid in fat loss.

Saturday, November 17, 2012

Training Log: Entry 1322

Squat
1x455

Notes: Taking my openers.  Was wearing very loose wraps over some sweats, just to get used to the feeling of wraps again.  Don't think I'm going to wear them very tight in comp, just enough to get some stability.  Walked out 545 as well.

Squats 305
3x10

GHR
1x65 w/rest pause

Reverse hyper
1x65 w/rest pause

RCSU+70
5x7

Neck harness w/25
1x60

Thursday, November 15, 2012

Training Log: Entry 1321

Press
3x175
3x200
2x225

Notes: 2 weeks out from the meet, not going to push myself for reps.

Pause/Touch and go 145
2x10

Notes: First 5 reps were paused, last 5 touch and go each set.  Liked this, will have to remember this for the future.

Dips
30,25,20

DB rows 150
4x12
1x30

Inverted rows
5x17

Arm stuff

Wednesday, November 14, 2012

Training Log: Entry 1320

(7) Mat Pulls 570
1x10

Notes: Back from leave.  This went up like a feather.  Going to stick to the 7 mat height for one more week, then deload and do my meet.

SSB Squats 255+chains
3x10

GHR superset Reverse Hyper
30,20,10

Blast Strap Fallouts w/2 chains+25lbs+timed holds
5x11

Sunday, November 11, 2012

Training Log: Entry 1319

DELOAD

Bench
5x210
5x230
5x245

Pause bench 220
10,10,5

Notes: Fatigue and training on a crappy commercial bench.  Close to the meet anyway, time to scale stuff down.

Dips
26,28

Pull-ups
1xshitload

Notes: I just did a ton of chins/pull ups.  It was a deload, I didn't want to think.

Arm stuff

Saturday, November 10, 2012

Training Log: Entry 1318

DELOAD

Squats 300
3x10

Notes: Was training with a friend of mine at his gym.  Bars were terrible, no center knurling.  Felt a slight twinge in the lower back, but was still able to keep training.  Weight felt very light.

Lying hamstring curls
10x140
10x160
10x200

Notes: No GHR

45 degree hyperextension w/40lbs
3x10

Decline sit-ups w/20
5x10
---

Thursday, November 8, 2012

Training Log: Entry 1317

DELOAD

Press
5x145
5x160
5x170

Notes: First time in a while the deload weight actually felt light. I am on leave and my diet is not as strict as it has been for the past few months, so it might simply be more calories.

Pause press 140
3x10

Notes: Really struggling. Going to do half the set pause and half the set touch and go from now on.

Dips
22,25

Notes: Went thumbless. Worked well.

DB rows 100
4x12
1x30

Notes: Heaviest DB there

Arm prehab

Tuesday, November 6, 2012

Training Log: Entry 1316

Deadlift 560
1x7

http://www.youtube.com/watch?v=ohE3NLfmdB0

Notes: Moved office furniture all day and hamstring was pissed at me.  Not ideal conditions, but if I can do this on a bad day, I'm happy.  Gotta drill some KB swings.

SSB Squats 250+chains
2x10
1x20

GHR
1x25

RH
1x25

Fallouts w/25
5x10

Sunday, November 4, 2012

Training Log: Entry 1315

Bench
5x265
3x300
1x335
1x355

Notes: 335 was comp legal with long pause.  355 had butt come off bench.  Still amped about this.

Pause bench 215
3x10

Dips
20,22

Wide grip angled pull ups
44

Chin medley w/27.5
10x10

Arm prehab

Saturday, November 3, 2012

Training Log: Entry 1314

(9) CSS (Competition Height)
1x405
1x455
1x495 (+10lb PR)

Notes: The deload paid off.  This went up fast with barely any struggle.  Held it for 40 seconds at the top, and took it for a slow ride down.  Going to smash records at my meet, assuming I don't trip on the walkout.

Squats 290
3x10

GHR superset w/Reverse Hyper
25,20,15

RCSU+70
5x6

Neck harness w/25
1x55

Wednesday, October 31, 2012

Training Log: Entry 1313

Press
5x185
2x210
1x235

Notes: Hit the prescribed reps for the final set, but I can't keep this up.  Weight loss is killing my pressing strength, but in terms of coefficient, this is the strongest I have ever been.

Pause press 135
3x10

Dips
18,20

DB rows 240
5x6

Inverted rows
5x16

Arm prehab

Monday, October 29, 2012

Training Log: Entry 1312

(2) Mat Pulls 560
1x8

Notes: Had to bail on the 3 mat last week due to hamstring pain, so anything was a victory today.  If I can hit this off the floor, I'll be happy.

SSB Squats 245+chains
2x10
1x20

Blast strap fallouts 2 chains+25lbs w/timed holds
5x13

GHR
2x15

RH
2x15

Sunday, October 28, 2012

Training Log: Entry 1311

Bench
5x230
5x265
5x300

Notes: Felt like I had one more in me as a grinder, which is a good sign.

Pause bench 210
3x10

Dips
2x17

V handle chins
44

Chin medley w/25
10x10

Arm prehab

Saturday, October 27, 2012

Training Log: Entry 1310

DELOAD

Squat 290
5x5

Notes: Did a better job of getting the bar lower on the traps/back.  Felt weightless.  Basically, get it as far down as possible, and then rotate the wrists and go.

GHR superset w/reverse hyper
20,15,15

Notes: Just to get some volume in.

RCSU+65
5x7

Neck harness w/25
1x50

Thursday, October 25, 2012

Training Log: Entry 1309

Press
5x160
5x185
4x210

Notes: Hit the rack on the way up on the final set.  Probably exhausting my capabilities on my diet as well.

Pause Press 130
3x10

Notes: Cutting down on volume as I get closer to the meet.

BW dips
2x15

DB rows 230
5x6

Inverted rows
5x15

Arm prehab

Tuesday, October 23, 2012

Training Log: Entry 1308

Bench
3x245
3x280
3x315

Notes: Just gotta hang on for 1 more training cycle before my meet.  Probably due for a reset afterwards.  Considering I've been following the program for a year, that's a great run.

Pause bench 205
5x10

Pull ups
44

Chin medley w/22.5
10x10

Arm prehab

Sunday, October 21, 2012

Training Log: Entry 1307

(12) CSS
1x405
1x455
1x495

Notes: Gotta deload, this is just getting stupid.  Next week I'm just hitting abbreviated assistance squats and some GHRs/Reverse Hypers.

Squats 285
5x10

RCSU+65
5x6

Neck Harness 25
1x45

Treadmill walking 20:00
Incline: 5
Speed: 4

Saturday, October 20, 2012

Training Log: Entry 1306

Press
3x170
3x195
3x220

Notes: Everything felt light, but I'm just reaching that point where I need to hit the prescribed reps and bail.

Pause Press 125
5x10

DB rows 225
10x6

Band pull aparts
40

GB curl cluster sets (Reverse curl-curl-hammer curl)

Notes: I usually don't go into details, but this was pretty cool.  I started the first movement with 5 reps, the middle with 3, and the end with 1.  With each set, I shaved a rep off the first and added one to the last, while keeping the middle at 3.  Once I had reversed the numbers on each end, I started over.  Each big set was a total of 45 reps, so I hit 90 total in 2 sets.

GB extensions

30 minute Walk on treadmill post workout
Speed: 4.4
Incline: 4.5
Distance: 2.12 miles


Notes: I hate what I have become.

Thursday, October 18, 2012

Training Log: Entry 1305

Treadmill walking
Incline: 4
Speed: 4.2
Time: 30:00

Notes: Just getting some extra cardio in to help with weight loss.

Wednesday, October 17, 2012

Training Log: Entry 1304

(4) Mat Pulls 560
1x10

Notes: Gotta work on the hitching and hip hinge.  Need to stay on top of the swings.

SSB squats 240+chains
4x10
1x20

Fallouts w/2 chains+20lbs+timed holds
5x11

Sunday, October 14, 2012

Training Log: Entry 1303

(15) CSS
405x1
455x1
495x1
555x0
495x5

Notes: Final warm-up of 495 felt like air.  Fell out of the groove on the 555 set, so decided to cut it down and hit a rep PR.

Squats 285
5x5

Notes: Deloading this movement.

RCSU+65
5x5

Neck Harness w/25lbs
1x40

Reverse hyper
1x20

Saturday, October 13, 2012

Training Log: Entry 1302

DELOAD

Press
5x145
5x155
5x170

Pause Press 120
5x10

Notes: Really nailing the valsalva maneuver here.

DB rows 225
10x3

of 100
1x30

Notes: Deloaded the rows, but still wanting some more volume.

Arm prehab

Band pull aparts
40

Thursday, October 11, 2012

Training Log: Entry 1301

(5) Mat Pulls 560
1x10

Notes: Everything clicked today.  Really had the counter balance going.  I noticed I was flaring my lats right before I started the pull, and it seems to help.  My belt was also really snug, which was great for pressurizing the abs.  Got 4 reps before I had to take a breath.

SSB Squats 235+chains
4x10
1x20

Blast strap fallouts w/2 chains+20lbs+timed hold
5x10

Wednesday, October 10, 2012

Training Log: Entry 1300

Bench
5x260
3x295
1x330
1x350

Notes: 330 was completely competition legal, gave myself a mental pause command and everything.  350 had no bounce, but unsure about the pause.  Very happy with this.

Pause bench 200
5x10

NG Chins
42

Chin medley 17.5
10x10 

Arm prehab

Tuesday, October 9, 2012

Training Log: Entry 1299

Tabata Burpees

Notes: Going from a 7 to 6 day training week is causing me to cut out KB swings a bit.  Still wanted to get some conditioning in.

Monday, October 8, 2012

Training Log: Entry 1298

(18) CSS
405x1
455x1
495x1
585x2

Notes: As predicted, couldn't match last cycle for weight, so went for a rep PR instead.  Most likely weight loss is killing me here, but it's fine, I'm still getting strain and overload going.  

Squats 280
5x10

Notes: Lower back is a mess, most likely from adding in reverse hypers.  Still made it through here.

RCSU+60
5x9

Sunday, October 7, 2012

Training Log: Entry 1297

Press
5x180
3x205
3x230

Notes: Good signs.  Think I've approached that point where I can only expect PRs on the 5/3/1 week, which is fine with me.

Pause press 115
5x10

DB rows 220
10x6

Band pull aparts
50

Arm prehab

Saturday, October 6, 2012

Training Log: Entry 1296

(6) Mat Pulls 560
1x10

Notes: Still hitching at the top, but my 1rm test showed this to not be an issue, so I'm not concerned.

SSB squats 225 w/chains
4x10
1x20

Blast strap fallouts w/chains+10lbs w/timed hold
5x13

Reverse hyper
1x15

Notes: Just getting volume, really love this, I see why it's so popular.

Thursday, October 4, 2012

Training Log: Entry 1295

Bench
5x225
5x260
5x295

Notes: Pressing strength fell apart this week.  No worries until I test my 1rm on bench next week.  If I find issues there, it's time to get creative.

Pause bench 190
5x10

Wide grip angled chins
35

Chin circuit w/15lbs
10x10

Notes: How this worked out was performing 1 set of a different style of chins between exercises.  Order went Parallel grip, wide grip angled, v-handle, pull up, chin up, then repeat for a total of 10 sets.  I liked this a lot.  Going to stick with it.

Arm prehab

Wednesday, October 3, 2012

Training Log: Entry 1294

(21) CSS
1x405
1x495
1x585
1x645

Notes: Was expecting to hit a lot higher.  I've dropped 3lbs this week from working long hours, carbed up with oatmeal and Taco Bell today.  If I'm feeling crummy next week, I will go for a triple, as 635 at 18 links was a real struggle before.

Squats 275
5x10

Notes: Time to start reeling it in.  Only going for 5lb increases from here.  Once that gets tough, I'm cutting down to 3 sets and hitting up the GHR and reverse hyper.

RCSU+60
5x8

Reverse hyper
1x20

Notes: Unweighted, still got a wicked back pump.

Tuesday, October 2, 2012

Training Log: Entry 1293

Press
5x155
5x180
6x205

Notes: Having some rough days with press.  I'm cutting out my close grip pressing and going to normal width with a pause.  Though I am definitely weak at the close grip, it does not seem to be benefiting my normal press at all, whereas the pause always goes a long way. 

DB rows 100
1x50

Notes: Really slacking on rows.  Hopefully schedule calms down a little.

Strip set pause press
115-105-95-85-65-45

10,8,6,6,6,6

Notes: Hard to follow, but first listing is weight and second listing is reps.  Long day at work, just wanted to blow away my shoulders quickly.

Inverted row
1x20

Notes: Just to get a little more volume

Arm prehab

Sunday, September 30, 2012

Training Log: Entry 1292

(7) Mat Pulls 560
1x10

Notes: Was curious how well going up 15lbs would work, but this was smooth.  My belt is one notch tighter than before, and it made the weight feel like nothing.  Did a great job of keeping my air too, went three reps without a breath.

SSB squats 220+chains
4x10
1x20

Blast strap fallouts w/2 chains+10lbs w/timed hold
5x11

Thursday, September 27, 2012

Training Log: Entry 1291

Bench
3x240
3x275
5x310

Notes: Benched flat back, like a bodybuilder.  These benches are terrible, and I couldn't reach the bar with an arch.  Got a hand off to help.  It's worth noting that my "bad days" are still better than my good days on my previous routine, so things are looking positive.

Pause Bench 185
5x10

NG chins
40xBW

10x10x10lbs

Wednesday, September 26, 2012

Training Log: Entry 1290

Squats
1x405
1x455
1x495
5x10x265

Notes: No hamstring pain whatsoever, and plenty of pounds in the tank.

I squat like a multi-ply guy now.  Shaky walkout/set-up, slow eccentric, pause in the hole, explode up.  It's pretty funny.

Cut out the 20 rep set for today, don't want to keep stressing my cardio up here.

Decline sit-ups w/25lbs
1x30

Notes: May hit some blast strap fallouts later.

Sunday, September 23, 2012

Training Log: Entry 1289

Press
3x170
3x190
3x215

Notes: Elevation still seems to be bugging me, and I'm sure diet could be better.  Basically going to be 2 light weeks in a row at this rate, which isn't terrible.

CG press 105
5x10

DB rows 150
5x10

Face pulls
50

Band pull aparts
50

Arm prehab

Thursday, September 20, 2012

Training Log: Entry 1288
DELOAD

Deadlift 495
1x7

Notes: Away from home, somewhere with a much higher elevation and worse gear, so I'm taking it light on pulls and squats.

Squats 265
4x10
1x20

Notes: Weight felt very light today.

Hanging leg raise
4x5

Tuesday, September 18, 2012

Training Log: Entry 1287

DELOAD

Bench
5x205
5x220
5x240

Pull ups
40

Chin ups
30

V handle chins
30

Notes: Work has been killing me, didn't want to do anything heavy, so went for massive volume in short dosages.

Pause bench 180
5x5

superset w/
Pull ups
2x5
Chin ups
2x5
V handle chins
1x5

Arm prehab

Sunday, September 16, 2012

Training Log: Entry 1286
CSS 9 links (comp height)
1x405
1x455
1x485

Notes: 10lb PR from last session.  Will be traveling next week as a psuedo deload.  Otherwise, might stick with this.

Squats 255
4x10
1x20

Notes: These are starting to become tough.

RCSU+60
5x7

Neck harness w/25
1x30

Saturday, September 15, 2012

Training Log: Entry 1285
DELOAD

Press
5x140
5x155
5x165

CG Press 105
5x10

DB rows 220
10x3

Band pull aparts
52

Arm prehab

Thursday, September 13, 2012

Training Log: Entry 1284

Deadlift
600lbs

http://www.youtube.com/watch?v=vioSG8cv4VA

Been chasing this for 10 years, finally got it.  Can't wait to see what I do at my meet.

Tuesday, September 11, 2012

Training Log: Entry 1283

Bench
5x255
3x290
1x325
1x335
1x345

Notes: Lifetime PR on 345.  325 was definitely competition paused, everything else was very slight pause.  Going to stick with that strategy for the remainder of my training until meet day.  Should give me an idea of what I can open with and what I could hit with the pressure on and being jacked up on nose tork.  Speaking of, using that stuff more regularly, but avoiding actively psyching myself up. 

Bench 200+2 chains
4x10
1x8

Notes: Give it one more week and see.

V handle chins
40

Pull ups w/7.5
10x10

Arm prehab

Sunday, September 9, 2012

Training Log: Entry 1282

CSS 
405x1
455x1
475x1

http://www.youtube.com/watch?v=91JtYVqdvDE

Notes: That's right where I want it to be, maybe 1 or 2 links more total.  Going for heavy deads next week, so I kept this dialed in, but I may stick with this height for 1-2 more weeks and see if I can increase the poundage before I go to full ROM work.

Squats 245
4x10
1x20

RCSU+60
5x6

Saturday, September 8, 2012

Training Log: Entry 1281
Press
5x175
3x200
4x225

http://www.youtube.com/watch?v=5GVNt5kyqto

Notes: Wasn't feeling it during the warm ups.  Hit up the nose tork a bit.  Don't want to make a habit of that, but it paid off.  Was expecting a double.  Might've even managed 5 if I didn't pause after the third.

Close grip press 95
4x10
1x15

Notes: Thought this would be a joke, but the close grip really torches the shoulders.  

DB rows 215
10x6

Band pull aparts
52

Arm prehab

Thursday, September 6, 2012

Training Log: Entry 1280

Deadlift 545
1x8

http://www.youtube.com/watch?v=XaO5k_a27f8

Notes: Could not get a decent set up to save my life in my warm ups.  Kept falling forward onto my toes.  Hitching like mad, need to switch back to my ultra heavy mat pulls.  Still happy with the results though.

SSB Squats 215 w/chain
4x10
1x20

Fallouts w/chain+10lb+time hold
5x10

Tuesday, September 4, 2012

Training Log: Entry 1279

Bench
5x220
5x255
8x290

Notes: Shut it down after this.  Just feeling beat up.  Haven't been taking care of myself over the long weekend, and hydration has been shit.  Mainlining water as we speak.

Sunday, September 2, 2012

Training Log: Entry 1278

(12) Chain Suspended Squats
455x1
495x1
525x1

http://www.youtube.com/watch?v=kjOTCK7Oh4Q

Notes: Might've had a little more in me. In the future, once I hit what I think is my 1rm for the day, hit it for one more set. Need a little more volume here.

Squats 235
4x10
1x20

Notes: Lockout is still very explosive and strong. Theorizing that the heavy partial ROM work is now combining with my non-locked out accessory work into some sort of frankenstein squat. I am accidentally a good programmer sometimes.

RCSU+55
5x10

Neck harness 45
1x20

Notes: May cut the weight down substantially and go for more reps, no real benefit in going too heavy here.

Saturday, September 1, 2012

Training Log: Entry 1277

Press
5x150
5x175
7x200

Notes: Had an 8th, not worth pushing.

FG Swiss Bar press 155
4x10
1x6

Notes: May stick with this one more week.  Will be traveling soon, and it will necessitate switching to less exotic assistance work so I can train in commercial gyms.

DB rows 210
10x6

Band pull aparts
50

Arm prehab

Friday, August 31, 2012

Thursday, August 30, 2012

Training Log: Entry 1277

(2) Mat Pulls 545
1x9

Notes: Lost that 10th rep, but I am ok with that.  Lockout is strong again, and breaking off the floor is clean.  Will pull from the floor next week, and then give my max a test with straps.

SSB Squats 210+chains
4x10
1x20

Blast strap fallouts w/2 chains+5lbs
5x13

Tuesday, August 28, 2012

Training Log: Entry 1276

Bench
3x240
3x275
8x305

Notes: 3/5/1 approach again.  My bench strength has returned.  Had an ugly 9th in me, but I just called it at 8.  Meet is coming up, and no point in getting hurt doing something stupid.

Bench 190 w/3 sets of chains
4x10
1x6

Notes: Training later in the day than normal, flies came out and kept landing on my face mid set.  Lost my concentration on the final one.

Chins
38

V handle chins w/5
10x10

Monday, August 27, 2012

Training Log: Entry 1275

(15) Suspended Bar Squats
1x495
1x545
0x565

http://www.youtube.com/watch?v=0_5-WMqUvBw

Notes: Legs dead from previous conditioning.  Looks like each link is about 30lbs of leverage.  If I fade heavily, i will deload, but so far I'm still calling this a victory.

Squats 225
4x10
1x20

Notes: Locking out now.  Amazingly, I actually accelerate very fast though the last few inches of lockout.  I thought I would be slow due to not training it for a few months.  WM set is still without lockout.

RCSU+55
5x9

Sunday, August 26, 2012

Training Log: Entry 1274

Press
3x165
3x190
5x210

Notes: Going 3/5/1 ala 5/3/1 for powerlifting, but only hitting singles on the final week.  Shot for 6, but legs were still dead from yesterday's conditioning, was buckling under the weight.

FG swiss bar 150
5x10

DB rows 205
10x6

Notes: Cutting the volume with the meet date looming. 

Miniband pull aparts
40

Arm prehab

Not a training log entry.  This is my attempt at an article.  Thoughts appreciated.

ThingsI Think I Know

I have been lifting weights since I was 14.  I have been making mistakes the entiretime.  Just when I think I have it allfigured out, I learn that everything I know is wrong.  I have fallen victim to dogma multiple times,from people who know, people who think they know, and people who know theydon’t know.  There are multiple thoughtsand theories out there, and many of them are right some of the time, but noneof them are right all of the time.  Ihave compiled a list of thoughts I have on training that spit in the face of alot of conventional wisdom, but it wasn’t until I broke through that dogma thatI was able to push my limits and succeed.

Before I start, allow me to clarify who I am, inorder for you to decide if I am worth listening to.  I am 26 years old, and have competed in boththe 198lb and 181b class in raw powerlifting. My best competition lifts include a 485lb squat and 584lb deadlift inthe 181 class, and a 342lb bench in the 198 class.  I have pulled a 525lb deadlift for 9 reps intraining, and as of my writing of this, I am slated to pull a 545lb deadliftfor 8 reps minimum in 2 weeks (as part of a ROM progression trainingprotocol).  My videos are on youtubeunder the channel name Emevas if you are interested in seeing my liftspersonally.  Before getting intopowerlifting, I fought (poorly) in MMA, trained in boxing/muay thai, wrestledin high school, played one terrible season of football, did Tae Kwon Do fromages 8-17, failed at pee wee hockey (but still trained for 1-2 years), and wastoo fat for pop-warner football.  I amgood at being terrible at many things, but I believed they helped me lay down afoundation of athleticism that assisted me in powerlifting.

On to the list, and my explanation of each item asthey apply.

_____

1:  Use Straps On Any Movement You Can (WithinReason)

Within reason means things like deadlifts, rows,pulldowns, and other movements of the like. Don’t strap up for pressing, curls, leg presses, etc.

“Straps are for pussies.  Just use mixed grip on deadlifts.  Otherwise, your grip will get weaker.”

  Here is thething: most commercial gyms just plain suck. You’ll never find a bar with real knurling on it, and if you do, it’llbe filed down the next time you train. Additionally, these same gyms will forbid you from bringing in chalk,mainly because we all still have PTSD from chalkboards in elementary school(that reason makes just as much sense as what any gym will tell you, so just gowith it).  With these two factors playingagainst you, good luck getting a grip on anything in the gym in the firstplace, and this is assuming you aren’t a sweaty bastard like me in the firstplace.  Factor in a sweaty grip and it’sgame over anyway.  In these situations,straps are forgivable even for the meatheads, because you aren’t using ahandicap, you are leveling the playing field.

That said, the biggest argument against using strapsis that it weakens your grip.  This istrue if and only if your only form of grip training is your other gymlifts.  But someone who is actuallylegitimately concerned about grip strength is going to find this reasoninglaughable, because you should be engaged in far more serious grip training than simply whatever happens whenyou are deadlifting or rowing.  If youare worried about grip strength (which you should be), do some real gripwork.  Get some captains of crushgrippers and train them hard after your workout or on non-training days (notbefore deadlifts), do some plate pinches, throw in some farmer’s walks and buildsome legitimate skull crushing grip and popeye forearms.  The same guys that are worried about strapsrobbing grip strength tend to honestly have terrible grip strength, whereasWorld’s Strongest Man competitors, who use straps on deadlifts, have insane grip strength due to their griptraining.

Additionally, straps serve the benefit of permittingfor much more substantial lat recruitment in rowing and pulldowns compared tobeing strapless.  I have a video serieson youtube that goes over lat recruitment in more detail, but essentially, yourecruit the lats by pulling with the elbows, not the hands.  By using straps, you can completely bypassthe hands as a link in your pulling and ensure that it is your lats that aremoving the weight, not your hands/arms. 

After strapping up for everything, I broke newbarriers in my deadlift (going from 525 to 585 in 8 months) and actuallydeveloped a set of lats.  Buy nice, don’tbuy twice.  Get the ironmind “strongenough straps” and never look back.  It’sgood enough for Derek Poundstone, so it’s good enough for you.

 

2:All Deadlifts Should be Touch and Go

“A deadlift starts from a dead stop on thefloor.  That’s why it’s called adeadlift.  If you don’t pause on thefloor, it’s not a deadlift.”

I will agree with that, purely because I am asemantic asshole.  That said, it’s aterrible reason to choose how you do an exercise.  Anyone who has done a deadlift knows thatbreaking off the floor tends to be more the most stressful portion of the lift,even if you are strong off the floor. Breaking a very heavy weight off the floor is taxing.  Doing it multiple times in a workout is very taxing.  Doing this multiple times a week/month inturn is incredibly taxing.  In manycases, it makes recovery between workouts difficult without excessiveeating/sleeping (which I am very much in favor of, but also realize that manyhave lifestyle that will not support this/don’t want to get excessively fat).

The touch and go style ensures that you break offthe floor significantly less in a workout (I’ll still break off the floor atleast twice, once for the initial, and one more time after the first put downto see how many more reps I can eek out), making the entire process lesstaxing.  Additionally, many make theargument that dead stop deadlifts are more analogous to a competition deadlift,since you only do one rep in competition. I argue that with this logic, the touch and go is actually a better toolfor training for a heavy single.  Anyonethat has ever seen or taken part in a grinder deadlift has see the common 7-8second agonizing single.  When youperform deadstop deadlifts with a weight you can do for 5 reps (for the sake ofargument), none of these reps are going to last longer than 1-2 seconds, andthus your body learns how to strain for this long when it comes todeadlifting.  When placed in a situationwhere it needs to take 7 seconds to get from floor to lockout, it is in foreignterritory.  When you perform a touch andgo set for the same amount of reps, you in turn are maintaining tension for5-10 seconds, meaning that your body is able to handle this sort of tension andknows how to remain tight.  Though theweight you will be using during the deadlift will be heavier in competitioncompared to your touch and go training lifts (and this can be addressed withROM progression training, which I can discuss at a later time), the time youare straining will be equal.

Though some may make the counter argument that deadstop deads get you stronger since you get better at breaking off the floor, andanything you can break off the floor for a working set you can definitely do incompetition, I would argue that since touch and go deads are less taxing andmake it easier to recover between training, your strength will increase at afaster rate (due to less needed deloads/resets/time off), and you will eitherat least meet or surpass the deadstop crowd, and be less burnt out/injury proneas you do.  With breaking off the floorbeing the most stressful and taxing part of the lift, it is going to be thepart most prone to causing injury as you fatigue toward the end of the set andexperienced form deviation.

To tie the straps back in, definitely use them with touchand go.  The bar is going to be off thefloor for a LONG time, don’t let your grip ruin your workout.

 

3:Use a Belt as Soon as You Have Good Form

“Belts are cheating/not raw/make your coreweaker/should only be used once you are advanced/cause bad form”

Belts seem to be mystical to those who have neverworn them/only wore the crappy giant tapered belts offered for use at theirlocal commercial gym.  They both addhundreds of pounds to your total while completely removing your core from thelift, and are cheating even if you aren’t competing (which is comical giventhat any actual form of lifting competition allows for belts). 

Here is the real scoop on belts: they artificiallysimulate having a larger core and allow you to lift heavier poundages than youcould without one.  If your goal is toget stronger, you should wear a belt, because then you can lift more than youcould without it.  No, it’s not likepowerlifting gear, because you aren’t storing energy in the material andgetting some sort of stretch reflex out of it (which is greatly simplifyingpowerlifting gear to the point of being pretty much wrong, but that’s anotherarticle entirely), it simply gives you something for your stomach to braceagainst, which gives you a stronger core for a lift.  Despite how perfect of a specimen PaulAnderson was for squatting (google him if you don’t know the name, he was quitepossibly the strongest man to ever live), many people do not desire to have awaist like his to support heavy weights on.

Just like straps, squats do not actively make yourcore weaker.  If you went from squatting300lbs with a belt to 400lbs with a belt, your core definitely got strongerduring that time.  Additionally, youshould be hammering the core anyway with some basic training.  This doesn’t mean ab ripper X or the perfectsit up or whatever gimmicky crap is being pushed at 3am, just do some saxonside bends or weighted roman chair sit ups or something.  If you don’t feel embarrassed doing it in thegym in front of people, it’s probably bad ass enough to be a decent abexercise.

There is no reason to wait to use a belt once youhave form dialed in.  A belt should not be used as artificial form.  If you can’t keep an arch to save your life,figure that out first, and then use a belt to supplement your lifting.  But once you have form down, belt up and gobig.  In many cases, a belt will helpyour form as you will learn how to effectively expand your belly to it’s maxand keep your arch in order to maximize the benefit of the belt. 

You will get stronger by wearing the belt, as youwill force the rest of your body to handle heavier weights by bypassing theweakest link in the chain, much like how straps will help you become a betterpuller by not forcing you to rely on your grip to dictate your workout.

 

4:Barbell Rows Just Plain Suck

“Arnold did barbell rows in Pumping Iron, and theywere big in the golden age of bodybuilding. They build big, powerful lats and a thick back.”

The first half of the above quote is absolutelytrue.  The second part is only true ifyou can do them right.  I surmise thatmany people will be unable to do these right, and it’s due to the sheerterrible mechanical position you are required to take when you perform a barbellrow.

When you learn about the most effective way to do adeadlift, one of the key points is to drag the bar up your body.  The closer the bar is to your body, thestronger you are.  In fact, one can liftso much more with a trap bar lift because the weight isn’t even in front of thelifter, but instead to the side.  Now,lets completely violate this principle in order to try to develop some strengthin the lats.  Have a bar well out infront of you to the point that you have to bend over at the waist, causing yourtorso to be parallel to the floor.  Now,pick the weight up until it runs into your chest or gut.  Are you starting to notice the issue here?

In an ideal world, where God gave us all titaniumspines and calibrated cyborg legs, the barbell row would be an amazinglift.  You can move far more with abarbell than you can with a dumbbell, the range of motion is very full, and theangle is perfect to hit the lats in a way that parallel the angle you willassume when pulling the bar apart for a bench. But in reality, what tends to happen is either the torso becomes almosttotally upright as soon as the pull starts (because your body is much smarterthan you are, and will naturally assuming a posture that is better suited forthe task at hand versus the alien position you are attempting to make itconform to), the torso remains in place and the lower back compresses andstrains to the point of injury, the legs and lower back take over the pull atthe start, meaning that, if you are lucky, the lats maybe get engaged in thelast 1/16 of the movement, or you bypass all of this by using a weight so lightthat you could DB row more.  This is oneof those lifts that is great in theory but blows up in execution, much like theChallenger.

Don’t get me wrong, there are numerous people outthere that can build amazing backs with the barbell row, and I applaud thosepeople, but for the average, some sort of supported row will go much further inthe goal of size and strength.  Dumbbellrows, chest supported rows, machine t-bar rows (or even the old school ones),etc, all can do just as well as the barbell row.  If you have been banging your head againstthe wall for years with BB rows, don’t be afraid to try something else and seewhat it does for you.  The only rows I dothese days are dumbbell rows, and as of this writing I recently hit 200lbs for10 sets of 10 reps per arm.  You can getplenty big and strong with these.

5:Beginner Lifters Should Focus on Strength, Not Power

“Beginner lifters need to do power/explosive/speedtraining/Olympic lifts so that they can get fast/explosive along with strong.”

Anyone who played football in high school remembersterrible power/hang cleans being forced down the throats of uncoordinatedawkward kids still trying to figure out puberty.  These usually took the place of deadlifts inthe big 3, and if you were really fortunate, you did some trap bar lifts too(but still never a straight bar deadlift).

What is a beginner? Someone who is completely untrained in lifting.  You can make these people do ANYTHING andthey will get stronger, bigger, faster and leaner.  That being said, how does power trainingwork?  You take a low percentage of one’smax and move it at a very fast rate.  Inmany cases, this is around 40-60% if you are looking at the dynamic effort alaWestside Barbell, but most other sources of power training use similarpercentages.  Olympic lifts are theexception here, simply because the nature of the movement necessitates thatwhatever you are using is the heaviest weight you can use.  You cannot clean and jerk what you candeadlift, simply because you have to move the weight fast to get it from floorto chest, and a 7 second deadlift just plain is not getting there.

Well, if a beginner is weak on a lift,realistically, how much weight can they move for a power exercise?  If someone can only press the bar, what arethey supposed to do for a power exercise? Press half of a bar?  Press pinkdumbbells as fast as possible?  Andfurthermore, since they’re going to be rapidly acquiring strength by nature ofsimply becoming more proficient with the lift, who is to say what is even 60%of their max?  This is just silly, andnot even the controversial part here.

More strength is more power, especially for a newlifter.  Who can deadlift 300lb faster: atrainee who has a 400lb deadlift, or a trainee who has a 200lb deadlift?  A novice trainee who dedicates themselves tobuilding their maximal strength will develop other athletic qualities, toinclude their power and stamina (for an explanation on how exactly this works,read Mark Rippetoe’s “Practical Programming for Strength Training).  Their maximal strength is the aspect thattheir other athletic qualities will be based upon.  Since they will be engaged in a period ofrapid strength gains in the initial phases of their training, a trainingsession dedicated to power is one that could be better invested onstrength.  Once they have exhausted theirbeginner gains, then they can start to diversify, but having someone who can’teven squat a plate engage in power training is just pointless.

 

6:People Should Spend Less Time Foam Rolling/Doing Mobility Work

Like many great men before me, I see something herethat I don’t understand, so I am lashing out against it with anger and fearrather than understanding.  As such, Idon’t have a quote to counter argue here, as I don’t even know the intellectualargument here.  Let me just give mythoughts.

Poor mobility is like celiac disease: few peoplehave it, but many more people have self-diagnosed.  And just like how everyone thinks they needto live a gluten free lifestyle now, everyone thinks they need to do mobilitywork.  In reality, most people don’t evenknow what mobility is, could not give you a clear definition, and tend to lumpit together with flexibility training as one in the same. 

Most of the people in desperate need of mobilitytraining are broken down athletes who have acquired such a large degree of scartissue from injury that in order to effectively move, they need to break itdown and get loose.  Most of the peoplethat think they need mobility training are desk jockeys who have not engaged inanything physical for years.  They don’tneed mobility training, they need to get mobile.  Play a sport for a year or two and getmoving, and you will find that you’ve been granted the gift of new mobility,along with several other positive benefits such as improved conditioning,coordination, balance, strength, power, stamina, and general tenacity and the awarenessof the difference between pain and injury. There is no need for these people to engage in a 45 minute warm upbefore training as though they were some 1000lb squatter.

Returning to the celiac disease analogy, in manycases, I feel the presence of foam rollers has manufactured a need for foamrolling.  Prior to the advent of foamrollers, whatever did lifters do to lift? Are we to believe that men like Paul Anderson and Bob Peoples were infact secretly finding rolls of foam to lay down on, or that instead they wereactually terribly immobile and that their feats of strength were camera tricksand editing?  People have been traininghard and being strong for years before this came around, but now many feel likeyou simply cannot train without a foam roller in the gym bag.

Like I said, I cannot understand the need here.  As I said in my above background, I playedmany sports as a (fat) kid, and I’m sure it helped grant me a basic athleticfoundation that made mobility work not necessary.  That said, before you self-diagnose as beingone of the millions of sufferers of poor mobility, see if maybe you just needto try moving before you break out the foam roller.

 

7:Rehab By Doing What Got You Injured

“If you hurt your back, stay away fromsquats/deadlifts/anything involving the back”

I grew up in San Diego, CA.  I never needed to warm up before I didanything.  I was already warm.  The first time I moved somewhere cold, Iwrecked my back.  My wife had to dress mefor a week because I couldn’t bend down enough to put on my pants or tie myshoes.  I stayed away from deadlifts for3 years, and got nothing out of it.  Myback was still a wreck.  Resting andstaying away from the movement did absolutely dick.

What finally helped was buying some patio pavers,setting them on the floor, and elevating the bar to just above the point whereI felt pain in the deadlift.  I pulledfrom this height, and the next week removed a paver to increase the ROM andpull from there.  I kept this up until Ieventually pulled from the floor.  Doingthis got me from being stuck at a low 500s deadlift for 3 years to a 584lbdeadlift at my last meet.

At present, I am performing something similar withan injured hamstring (once again from training at cold temps.  I train in my garage, and it gets to -30here).  I have suspended chains in mypower rack to set the bar to a height above where the pain sets in and performsingle concentric squats.  Each week, Iincrease the ROM.  I intend to eventuallybring the weight down to a full squat height. At the same time, I am performing full ROM, light weight squats duringmy squat training along with on my non-lifting days as a means to continue torehab my hamstring.

Most doctors are going to tell you to avoid whatcaused you pain.  That is because mostdoctors are terrified of getting sued, and one of the easiest ways to get youto avoid reinjuring yourself is to get you to quit performing physicalactivity.  However, your body is asurvivor.  You come from a long line oftough bastard survivors who lived long enough to pass on their genetics byspitting in the face of injury and adversity. You need to embrace your heritage. When your body gets hurt, give it some time off to figure out just howbad the damage is, and then get back in the gym and give it a reason toheal.  Let it know that there will be nomore rest, and that it can either perform or die.  You will be amazed with the results.  Hit the part of the ROM you can train inwithout pain, and hit that part heavy. You will most likely be handling loads much heavier than you can for afull ROM due to the shorter distance, which will have great carryover inoverloading your body and prepping it for full ROM work.  Additionally, work within the full ROM withlight weight just so you can maintain form and range of motion.  This will help get some restorative blood tothe affected area and promote healing. It’s tempting to just quit lifting once hurt, but it’s not the end ofthe world, and as long as you keep pushing, your body will keep healing.

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I will cap it here for now.  Keep in mind, these are my opinions,thoughts, observations and personal experiences.  When I started writing this, I spoke explicitlyabout how damaging dogma can be in training, and that is why I am not mandatingthese thoughts to anyone.  Take what youread here, mull it over, and think about if any of it applies to you.  If so, I am glad I could help.  If not, think about what are some of thethings that you “knew” when you started, and what you know now.