Thursday, September 30, 2010

Benching

Trained with Lukasz at Matt K's house (KROC). Took my bench opener and a possible second attempt. Here's the breakdown -

Bench - 315x1, 335x1, 360xmiss groove, 360x1 much easier.
Incline DB - 105x12
Dips - BWx16 (?), 15
Flyes - 45x20

Matt has a great gym set up at his house, looking forward to hitting some deads there tomorrow.

Tuesday, September 28, 2010

A workout post

I'm going on week two of a business trip in Houston. Doing some work at the Johnson Space Center. Big whoop. Either way, I get to expense everything and collect points on my credit card! More importantly, I get to eat my ass off everyday. The Hilton breakfast buffet is the tits. I make many a slices of french toast my bitch every morning. Luckily there is a 24 Hour pretty close by so I can continue my shitty training.

Tuesday: Lower

5 minutes elliptical
4 sets dynamic stretching: Leg swing forward to back (hams/hip flexors), Leg swing side to side (ab/adductors)

Squat (Low Bar):

bar x 10 x 2
95x5
135x5
155x5
185x5 --> could tell here today was going to hurt (back)
225x5 --> Washed sand out of vag and pushed through anyways
235x5
250x5 --> Yes, this is my top set. Go fuck yourself. Straight linear periodization at this point. Adding 5 lbs. per week. No reason to mess with planning a cycle when you can't even put 3 plates on the bar. Frustrating, but I'll be in the 300's soon enough with much better form than in the past.

Leg Press (Single Leg):

I hate everything about lunges, so I opt to do my uni-lateral work with the leg press machine. And yes, we've already established that I'm a pussy. Moving on...

45's x 8
45's + 25's x 8
2 45's x 8
2 45's + 25's x 8 (PR) --> This ain't saying much b/c I've never done this exercise before. But hey, I'll take PRs where ever I can get them at this point.

Ab/Low Back Fiddle Fucking Around:

Bridges: 4 x 30 seconds
Foam roll back in between
Ghet Reverse Hypers on ball x 10 x 4 --> These actually make my back feel good

Stretching (Because I hear it's good for you and my back hurts all the time):

Hams x 30 sec x 2 sets
Hip Flexor/Quad combo stretch x 30 sec x 2 sets
Abductors/QL x 30 sec x 2
Piroformis x 30 sec x 2

Done-ski: Pretty easy session today minus squatting.

Labels: , ,

raw bench

despite bennets dislike of wendler we did some 5/3/1 today

bench:
325x5
365x3
415x1

415 felt pretty good, happy about that especially considering my bw is down to 256 right now

narrow db with green band around back
60, 65, 75 x 8

grappler shoulder press
1 plate, 2plates, 2 plates and 2 25's x8


rope tris/cable pull aparts
3x8

Squat

Took my opener today and also my projected second attempt for the meet. Here's how it broke down:

Squat, Low Bar, with belt - 405x1, 455x1, 495x1, 525x1, 540x1 then 405x4x3 no belt

The 540 was super deep and pretty close stance. I'm happy with that right now, 550 should be
good to go for the meet.

That took about an hour due to how many people were squatting and pulling.

Then moved onto reverse barbell lunges -

185x10, 235x10, 275x8, 295x6 (PRs)

Then Qdoba x 1 set, followed up by BK x 1 set till bloat.

Monday, September 27, 2010

deadlift

in retrospect, i probably should have taken today as the last part of my deload

threw on the ACE to try to get a feel for it:
worked up to 495x1 straps up loose
attempted 525 a few times sumo and couldnt get past mid shin because i suck
switched to conventional and got an ugly single at 525, embarassing

"speed" pulls:
straps down 3x3x405 all sumo

block pulls:
225, 275, 315, 365 all by 6-8 raw to try and initiate my lats, improved by the end

seated rows
270, 300, 300 x5

pullups on the top of the rack (not handles but the rectangular cross beam)
45, 55, 70 x5's

wendys
spicy chicken sandwhich x1
medium fry x 2 (they screwed up)
2 grilled chicken to go wraps
crispy chicken sandhwich

total: $10.79 or something, christ im fat

still dont know what happened to my deadlift, it was coming along so well. especially considering i pulled an easy 545x1 with the briefs and single ply 5 weeks ago the first time i pulled with bennet. i dont know, but i need to figure this shit out quick since the meet is approaching. if it comes down to it ill take a token deadlift raw of like 405 and probably round my back like a mother fucker

Speed Bench

Sunday did speed work. Check it.

Speed Bench - 215+monster minis - 6x3
Close grip full range - 315x2x4
Lat Pulls - 3 handles, 6x10
JM's - 135x15, 155x8, 185x5

Squat

Did some low volume work on Friday. Still pretty beat up from deads on Monday somehow, so i opted to do some high bar work.

HB Squat - 405x2x3, 455x3
Abs
Box Jumps - Various heights, 6-8 sets of 3

Saturday, September 25, 2010

deload bench

reverse light band 2 board bench raw
3x3x405 (ring finger on rings, inch inside rings, regular grip)

no bands, 225 test for whatever
20 reps with some in the tank, PR seeing as i havent tested 225 since highschool

db incline rollers
2x10x40

light band tri ext:
2x15
add mini
1x10


Friday, September 24, 2010

(DE)load

deload squat day. purposely did not bring in any gear except a belt and knee wraps

squat to low box against green band:
315x2 to feel it out (this sucked more than it needed to for deload)
8x2x225 all sets back to back with bennet

45 degree back raises:
bw x 52 reps

hanging leg raises, hanging leg extensions, laying leg raises
15's

shrugs
315x15
405x15

broceps
3x8

pushed my car up and down the parking lot forward and backward 2 trips each

big ol' burrito

Tuesday, September 21, 2010

raw bench

thank god for bench, otherwise id have a hard time calling myself a powerlifter

raw bench: 3x3x85% (365 lbs)
all sets done between the rings either medium grip or competition, oh and i got 4 on the last set

floor press, pinkies on the rings
225x8
2x8x275

standing db front delts
3x10x35

dips supersetted with band pull aparts
bw: 30, 22
light band: 20, 20


time to deload

Deads

Today I took the heaviest weight i'll take before the meet. I'm experimenting with tapering my deadlift early on, while still keeping the accessory work high up until the meet.

Deads, belt, normal plates - 525x4, 585x1 (PR)
Stiff Legs, off of a plate - 385x6, no belt
Abs - 3x10
Back Raises - 85x3x10

Body is ruined today.

Monday, September 20, 2010

deadlifts

the pfaendtner deadlift reared its ugly head again

supposed to hit 505x2 with straps up but i failed big time sumo a few times so i went conventional and pulled an ugly single

"speed" work
4 or 5x2x435 i dont remember, half sumo half conventional
everything felt awful

accessory:
315, 405, 455 x5 rack pulls conventional raw bottom pin

lat pull downs 3x5xstack
seated close rows 3x5x however many plates

raw squats to high foam box
225x8
315x6


decided to finally give in and do a deload next week. two workouts in a row of missed weights does not sit well with me. at least theres raw benching tomorrow

Sunday, September 19, 2010

DE Bench

Using monster minis for this 3 week cycle...

DE Bench - 6x3 with 205 plus the MM's, then 275x1 and 295x1 with the bands.
CG 4 Board - 315x5, 365x4
Seated Rows on Machine - 200x15, 220x12, 250x10, 200x10
DB Bench plus Minis - 100's x 10, 8
Incline Fly - 35's x 20

Gonna be sore tomorrow

Saturday, September 18, 2010

bench

the plan today was to work up to the projected opener for a double off the 1-board

warmed up to 385 medium grip raw
add shirt
455x1 half rep
495x2 off the 2 board
555x2 off the 1 board
585x2 off the 1 board
605x1 off the 1 board

so we worked up to all 3 planned attempts because we felt good. pretty solid day, bennet hit big numbers too, but actually missed for the first time ive seen since we started training together, partly because i misloaded an extra 5 lbs on the bar for one of his attempts and then later he just misgrooved it

accessory:
medium grip off the 2 board with a half foam roller on top of it
365x5
405x5

db triceps
rollers: 55x8
tates: 55x8
both: 55x10

arbys:
roast beef sandwhich x 5

Friday, September 17, 2010

squats

well today was interesting. went full gear straps up, supposed to be for doubles off the high box (1-1.5" above parallel) with low to mid 80 % range, this is with the pro briefs and the increasingly loose single ply metal king squatter

warmed up to 565x2 straps down, no knee wraps. this went well, very fast

first work set:
full gear (no knee wraps) 605x2 nice and quick
" " 635x1 then failed on the box for my second. this pissed me off because i tripled this the week prior with straps down

635x1 and failed on the second by halfway grinding it up. still pissed.

add reverse light band (takes off 45 at the mid point) and add knee wraps, still off high box
675x2 easy
725x2 or 3 cant remember (felt better)

GHR: couple sets of 8 with increasing band tension up to green band

green band abs: 20, 11, 20

sled: 2 trips with 2 plates forward and backward


long workout, but felt better by the end of it and had some post workout burrito jack

looking forward to hitting the bench 1st and 2nd attempts off the 1-board tomorrow for some 2's or 3's

month and a half until the meat

Thursday, September 16, 2010

Getting back to it

Starting to ramp up the weight. Definitely feel the weakness, losing muscle mass.
Weighing in around 170.

Deads worked up to 2 sets of 465x3. Off the ground is easy as always, right about midway point had issues. Grip feels weak.

Tuesday, September 14, 2010

raw bench day

misread the plan for today so i went with some volume, well my version of volume

bench: 5x2x75%
pinkies on rings 1x2x325
medium grip 4x2x325

medium grip 1x10x325, this matches my best rep PR with 315 while on supplements so i was pumped about this

2 board hands on smooth:
2x3x365

narrow incline db bench
1x10x100

incline db rollers
1x10x60

pullups neutral grips
bw x 10


not bad for being tired and shit from anatomy exams back to back, but the highlight of the day besides the PR was a fat kid falling through 1" thick shatter resistant glass on the racquetball court.

Monday, September 13, 2010

Deload Deads

Worked up to 405x1
Back Raises - BWX20, 15
Shrugs - 225x20, 315x20, 405x20

Had a bunch of new guys come train. Lots of good potential. Seems like the club is really shaping up.

deads

decided to deadlift after the anatomy exam with carlin instead of waiting for bennet. tried on the new ace suit without the briefs. jesus. its still really tight and needs to be stretched big time but it will fit and i think ill squat a billion with it.

deads (80% 3x3, 65% 3x3)

first 2 sets with 465x3 were with the ace trying to get it seated and settled. felt awful and thought i was gonna tear a hamstring

took off the ace and threw on pro briefs with the loose king single ply squatter over it with straps down and hit my last set of 465x3 followed by 3x3x385. still felt out of position, but much better than the ace

accessory: dropped the circuit idea and switched to heavy reps

stiffs: 3x5x365
lat pull downs: 3x5x 265, 285, 300
GHR: 3x5x two light bands
bent rows: 3x5x315 (ugly)

hopefully bench tomorrow will be better

Sunday, September 12, 2010

extra workout

got tired of the studying idea so i went with carlin to do some cardio

20 minutes of bike while doing a practice exam

100 reps tri extensions with the rope supersetted with 100 reps of facepulls
t40,f40, t20, f20, t20, f20 x 60 or 70 pounds i didnt look

feelin swole

DE Bench, start of deload

Walked in feeling tired. PR'd anyway.

DE bench - 265x6x3, 3 grips
4 Board, comp grip - 365x4, 385x4, 405x3 almost 4
Bent over rows, using 25's - 255x8,5,4
DB Incline - 100's x15, 10
JM Press - 135x1x13 (Fail city)

Feeling good, weights felt light, but still need to deload this week.

Saturday, September 11, 2010

shirt bench

warmed up to 385x1 narrow raw
add 2-ply F6
2 board singles
455,495,545,585, 635, 655 x1

the 655 i got just barely a touch to keep it in the groove but otherwise ground that fucker out

medium grip floor press
315x6
345x5

JM
135x6
185x8

sushi buffet
3 plates to failure



carlin worked up to 365 for some singles off the 2 board, very good for his 2nd time in a shirt and its my old single ply F6 that doesnt fit him nearly as tight as it should. bennet worked up to 605 in the double denim which was a grinder but he got it. pretty ridiculous

Friday, September 10, 2010

Squattin'

Low Bar, comp stance - 405x3, 455x2, add belt, 475x2, 495x2, 495x2, 515x1, all done very deep.
Abs - 4x10
Reverse Lunges - 225x12, 245x12, 255x12

DONE

Openers for the meet in Oct - 500/350/550

ME squats

squat day was fun today. started off slow and kind of shitty for the hip, but after the briefs went on and a particularly infuriating song came on the radio things kicked off

full range (no box), briefs + suit bottoms (straps down, no knee wraps)
up to 575x3, 605x3

add old reverse light band (~45 lbs off midway)
655x3 same gear setup, this will be my opener at the meet

band pull throughs
green band x10
green plus light band 2x10

superset hammer dicks and chest supported shrugs
2 sets of 10

sled drags
2 trips of around 100+ yards with 2 plates forward and backward

nice way to spend a friday night after a day of studying. plus good news my ace squat suit came and its basically kevlar in 2 plys, definitely looking forward to squatting in it after the meet. not enough time to learn it prior


Wednesday, September 8, 2010

Video of the day

ME Bench..sort of

Had to train at 9 am today, but surprisingly, it didn't go so bad. Check it:

Incline Bench - 225x3, 255x3, 275x3, 315x miss. Stupid right tricep bummed out on me. Went to 225 and did 10 then 8.

Bent over rows with the 25 plates - 245x9,7,5
Bench Dips - BWx10, BW+45x10, BW+90x10, BW+135x15.
Lat Pulls, close grip - 220x10,8,6 then 160x10
Incline Flyes - 55x13,10

DONE.

Revelation

First blog post, OmGzzz (no Usher)! Maybe we'll all get famous like that Perez Hilton fag, oh wait, can I say that on this blog? I hope this isn't one of those "accept everyone" PC blogs. If it is, put me out of my misery. So I digress...

I'll go through what happened today in the gym and then give you some insight as to what I've been dealing with (see that Ben, it's kind of like an executive summary, no Diada):

Today, at 24 Hour Fat-ness, I mean 24 Hour Fitness, I am squatting. And no, I won't tell the weight because it's fucking embarrassing. So I have on an eliteFTS t-shirt and in the middle of my last set of 8 reps, I'm extremely pissed off because of two things: 1.) I hate counting above 5 and 2.) some ghey-sian (PC?) is standing right behind me and I'm not sure if he's going to tickle my ass crack or try to spot me, whatever. So, after I rack the bar he says, "DUDE! Are you almost done?"

Me: Yeah, I'm finished
G: Cool. I used to follow Dave Tate and Jim Wendler too! (I'm assuming he saw my shirt)
Me: Nice man, so what happened?
G: I got hurt deadlifting and now I'm doing CrossFit
Me(In my head): What a pussy
Me(spoken): CrossFit? really? Wow, how's that going?
G: It's good man, I know they all hate CrossFit.
Me: Yeah, well whatever floats your boat man. I hurt myself pulling too, so I feel your pain.
G: blah blah blah

So, contrary to my prior comments about him being a douche and gay, he was actually an alright guy and seemingly straight; it just sounded much more badass when I wrote it that way. I'm not that much of an asshole, I'm actually pretty nice to everyone in the gym.

After our brief power rack chat I thought to myself, maybe this kid is onto something. I mean, shit, I've been hurt seemingly for the past 2 years straight. I could have gotten hit by a Northbound Commuter my senior year and have recovered faster than this bullshit. Then I paused to think how my training and life would be without the powerlifting mindset..... I would be a huge gaping vagina. This is clearly unacceptable for both myself and the female anatomy.

So, after 3 seconds of contemplation, I came to the conclusion that I would never stop training (or be one of those CrossFit nutswingers haha). Despite all the injuries I've accumulated, I wouldn't be able to respect myself ever again knowing that I pussed out. I quit, I gave up entirely on one of the things I love the most in my life. Sure 3 different doctors have told me to stop lifting, but really? Fuck them. A family friend who is a radiologist looked at my lumbar MRI and said, "Mike, if I were you, I would stay out of the gym completely. You need to find something else to do, seriously". Let me tell you how depressing that was to hear. I digress again though. Don't worry though, more emo-drama to come.

History:

While I was training at the IM building (when you could actually do overhead presses), things were fan-fucking-tastic. Progress was there, even though it wasn't as fast as I (or any of us) wanted it. Came into freshman year @ 135, left @ 180, so there was really nothing to be disappointed about. Of course, hind sight is 20/20 and what I would give to go back and have my body feel the way I did during school.

After graduation, I was training at Muscles in St. Clair Shores (yeah, that's right bitches, I found that gym). I was running a training cycle for my second 'meat'. I think Ben, crazy Pete, and Trev were going to lift in it as well. So, training at muscles was new and it brought some really shitty things, seemingly out of the blue:

I would say, probably the 3rd week of training there, I started feeling what I would describe as a twinge in the right shoulder. As non-pussies do, I said 'fuck it' and kept pressing. Well, here's the thing, when you keep saying 'fuck it' and continue on for 6 more months, you run into some serious issues. Sure, I couldn't even lay on it in bed without it hurting like a mofo, but whatever! I gotta get my bench up! I finally gave in and went to my doc. He sent me to an ortho. X-rays showed deterioration of the clavical. Really quite odd because I could see myself on the x-ray that part of my clavicle was actually eroded away. Quite the unsettling feeling, indeed. Ortho told me to stay away form anything that hurts. Ok, sure guy. Like an idiot, I continued on. Most of the things I did didn't hurt, but the day after, I could tell it was inflammed like crazy. Not exactly conducive to bone regeneration, but hey I'm not a doctor. Long story short, I continued up until May of this year and at that point both of my shoulders started acting up. I decided that was it, I need time to heal (hopefully).

While also at Muscles, training for the meat, I was pushing the pull really hard. I wanted a 600 pull at the meet. Week 2 of my mesocycle pulled 525x5. Next week came in and couldn't pull shit. Next day, back felt like I got run over by a Jeep Grand Cherokee full of sorority girls (without any of the nice extra curriculars they often times provide while intoxicated). Couldn't pull or squat without pain for months. Saw the doctor again. Gave me a cortisone shot. Nothing...X-ray...everything looks good! MRI...degenerative disc and slight bulge. Great. Now I have two bum shoulders and a crap back. Went to PT, did nothing. They were clueless. Told them to piss off.

Fine, move on and train whatever you can....errr which is like nothing basically. Move to Orange County California (woohoo!). 3rd week in the state, I wake up with massive pain in my wrist. WTF? Maybe I beat it too hard or something. Next day, same thing. NSAIDs barely took the edge off....hmmm. Now I'm waking up with both hurting. Next both my shoulders are on fire all day long as well as my hip and ankles. I try eliminating starches, diary, peanuts. Add more fish oil, etc etc. Nothing changes. I let this continue for months. I see the doctor. He tests me for autoimmune shit. No dice. Sends me to rheumatologist, more tests. Still nothing conclusive. Sends me to hemotologist. More bloodwork. She wants to give me a bone marrow biopsy. No thanks bitch, let's repeat the tests. Takes bloodwork again and they come back normal. Thanks a lot... C U Next Tuesday! Back to rheumatologist. Claims I have autoimmune arthritis, wants to put me on chemo drugs. No thanks bitch. Get a new doctor....I have my appointment next Friday.

So, what have we learned? Well, a few things I guess. Don't be an idiot (as Igor posted) and take care of the things you need to take care of to prevent stupid injuries. Don't buy into all the powerlifting bullshit about how you should eat like a slob and be a fucking waste of space. No, get your shit together, condition, stretch, etc etc and lift heavy! More importantly, everyone has a bitchy ass sob story about why they can't get to the gym and why it's soooooo fucking hard. Everyone has their excuses. Guess what? They all suck! I suggest you read the article on elite about the guy with lupus (an autoimmune arthritis) that trains. He was on his death bed, but he had no excuses. So sack up, train smart, and SFW!

I'll steal one from Brian Schwabb:

Never give up,

M

Tuesday, September 7, 2010

raw bench deload sort of

dynamic bench with old doubled up light band
6-8x3x225 with varying grips,
all wider than usual. bennet wanted to mimic shirt work. the bands were looped around the bench frame itself and pulled the bar back towards the rack, sucked to keep it in a normal groove, but it worked well

decline bench: 2x5x315

seated db military: 2x6x65, 75

bent over lateral raises (rear delts): 3x6x35

Monday, September 6, 2010

Deadlift Day

Deads using 35's for deficit- single warmups up to 505x3, big PR
SLD's using 35's for deficit - 365x1x9, PR as well
Abs
Back Raises - 80x2x15

Deads are feeling good. Nearing a 600 pull soon.

deadlift day

trained with the roommates after anatomy lab today since bennet is still in orlando

briefs and suit bottoms, straps down (all sumo and hook grip all the time now)
465x2
6x3x385 (3 sets no belt)

feeling faster and stronger with the sumo deadlifting, i think pulling 600 at the OBB meet is a possibility, now just to get my raw pull to 600

circuit (twice through)
stiff leg deads: 295, 335 x8
lat pulldowns: 185, 210 x8
GHR: 45, 45 x8
bent rows: 245, 275x8

bent rows and stiff legs were PR's i think so that makes me happy that im getting stronger even though im supplement free

raw bench tomorrow

Sunday, September 5, 2010

Speed Bench

Was to supposed to do speed work today, but forgot the bands at home. Decided to take some singles and see where I'm at.

Bench - 275x3,315x2,365x1,385xFAIL. Well this sucks. Need to get used to heavy weights still.
CG Bench - 225x2x10
Lat Pulls - 210x15,12,10
JMs - 145x15,12
DB Bench - 85's x16,12

ME bench

went to orlando to train OBB. everyone was awesome and very helpful, lots of fun

bench double ply F6

worked up to 545x1 off the chest and 565x2 off the 1 board

incline close grip with chains
worked up to 2 plates with some chains for 6, then added more chains and less weight it was tough

weird triceps extensions
2x15

Friday, September 3, 2010

squats

did some ME high box (about an inch high or maybe just at parallel) with briefs and suit bottoms, no straps or knee wraps:

up to 585x3, 605x3==> almost a disaster set, on the first rep i shot forward a little and almost lost it but the 2nd two reps were fast and easy so long as i pushed back into the gear

zercher squats: first time trying these, they blow
135, 225, 275 x 8

bicep gheys and ab gheys supersetted

db shurgs 1x20x100


pumped to go to orlando tomorrow for some benching with the OBB crew, i hope my legs dont fall off in the car ride there