Friday, August 27, 2010
Family Guy Classics
Brian:Do you want some ice cream?
Stewie:(crying)ah-uh
Brian:Do you want some McDonalds?
Stewie:(crying)ah-uh
Brian: Do you want to go take a dump in Mother Maggie's Shoes?
Stewie: (crying)uh-huh
Brian: Okay, let's go take a dump in Mother Maggie's Shoes.
Last night around 8:30pm I got the urge...the urge to crush weight & fix my shoulders. So, that's exactly what I did. Introducing....Waukesha Barbell!
The apartment complex I recently moved into has a small weight room in the bottom of the club house. Upon entering I was slightly surprised to see a squat rack! Niceeeeee. And more weight than just 10# plates. And whats in the corner...dumbbells up to 80# - score!
I flipped on the two tvs they have down there, one to family guy and one to football. It was pretty much the second greatest thing ever - crushing weight - family guy - and football. God Bless America.
I had two goals for my workout A.Get some work done B.Alleviate the pain in my shoulders. Here's how I accomplished those two things...
A.
Deep Knee Bends 3x10 @ 135
pair w/
RDLs 3x10 @ 135
pair w/
mixed grip pull-ups 3x5
Lat.Pull-down AMAP @ 150, 130, 110
pair w/
Straight Row AMAP @ 150, 130, 110
Leg Curl 3x15 @ 100
Leg Extension 3x10 @ 100
Triceps Ext 2x15 @ 35,50
pair w/
Overhead Tri Ext 2x15 @ 35, 50
YTW's 3x10 @ 2.5
pair w/
Oblique Bends 3x12 @ 65
This took me exactly an hour, and after seeing it written down it looks like a lot more than it actually felt. And yes, you did read it all correctly... I busted out some Lat pull downs and leg extensions! And you know what, I loved it! Every second.
That checked off goal A.
At the same time it checked off goal B, here's why.
Most of my pain was at the AC Joint (Acromimonclavicular) and was most likely caused by the pressing work I did on Tuesday night/Wednesday morning. (Heavy bench Tuesday night/high rep dumbbell bench Wednesday). The pain was similar to intense tendinitis. I spent a better half of the day rolling out my shoulder with various types of balls - lacrosse, softball, physio... That allows any inflammation to subside because your literally flushing the tissue out as well as promoting blood flow to the injured area bring in nutrients to the muscles and surrounding tissues, as well as creating length in the tissue by breaking up any adhesions/knots.
Then in the workout - hopefully you noticed - there was no pressing but a lot of pulling. The intention was to activate the musculature to open of the shoulder joint. By working the lats, rhomboids, traps, and the stabilizing muscle of the scapulae, and working some thoracic mobility, you can improve the position of the scapulae to reduce tension/impingement of the biceps tendon, pec.minor, etc. on the front side. Results = Friday morning no more shoulder pain! Success!
Stewie:(crying)ah-uh
Brian:Do you want some McDonalds?
Stewie:(crying)ah-uh
Brian: Do you want to go take a dump in Mother Maggie's Shoes?
Stewie: (crying)uh-huh
Brian: Okay, let's go take a dump in Mother Maggie's Shoes.
Last night around 8:30pm I got the urge...the urge to crush weight & fix my shoulders. So, that's exactly what I did. Introducing....Waukesha Barbell!
The apartment complex I recently moved into has a small weight room in the bottom of the club house. Upon entering I was slightly surprised to see a squat rack! Niceeeeee. And more weight than just 10# plates. And whats in the corner...dumbbells up to 80# - score!
I flipped on the two tvs they have down there, one to family guy and one to football. It was pretty much the second greatest thing ever - crushing weight - family guy - and football. God Bless America.
I had two goals for my workout A.Get some work done B.Alleviate the pain in my shoulders. Here's how I accomplished those two things...
A.
Deep Knee Bends 3x10 @ 135
pair w/
RDLs 3x10 @ 135
pair w/
mixed grip pull-ups 3x5
Lat.Pull-down AMAP @ 150, 130, 110
pair w/
Straight Row AMAP @ 150, 130, 110
Leg Curl 3x15 @ 100
Leg Extension 3x10 @ 100
Triceps Ext 2x15 @ 35,50
pair w/
Overhead Tri Ext 2x15 @ 35, 50
YTW's 3x10 @ 2.5
pair w/
Oblique Bends 3x12 @ 65
This took me exactly an hour, and after seeing it written down it looks like a lot more than it actually felt. And yes, you did read it all correctly... I busted out some Lat pull downs and leg extensions! And you know what, I loved it! Every second.
That checked off goal A.
At the same time it checked off goal B, here's why.
Most of my pain was at the AC Joint (Acromimonclavicular) and was most likely caused by the pressing work I did on Tuesday night/Wednesday morning. (Heavy bench Tuesday night/high rep dumbbell bench Wednesday). The pain was similar to intense tendinitis. I spent a better half of the day rolling out my shoulder with various types of balls - lacrosse, softball, physio... That allows any inflammation to subside because your literally flushing the tissue out as well as promoting blood flow to the injured area bring in nutrients to the muscles and surrounding tissues, as well as creating length in the tissue by breaking up any adhesions/knots.
Then in the workout - hopefully you noticed - there was no pressing but a lot of pulling. The intention was to activate the musculature to open of the shoulder joint. By working the lats, rhomboids, traps, and the stabilizing muscle of the scapulae, and working some thoracic mobility, you can improve the position of the scapulae to reduce tension/impingement of the biceps tendon, pec.minor, etc. on the front side. Results = Friday morning no more shoulder pain! Success!
Tuesday, August 24, 2010
Keep ya' head up
So - I have been pretty busy. With my responsibilities at work and my personality type I have been putting my workouts on hold. Today I squeezed one after work but with little preparation and planning.
Warm-up
SMR/GBM
Sumo Deadlift 154x5 198x5 264x5 309x5
pair w/
Chin-ups 4x5
Bench Press 135x5 175x5 200x5 215x5 230x5
Chest Supported Rows 80x10 80x10 80x12
pair w/
Reverse Hypers 12x10 12x10 12x10
Double Leg V-ups 3x10
All in all I'm glad to get a good full workout in. I'm looking to do some more legs - some single leg variations - and some upper body assistance tomorrow.
That's all for now, extremely distracted by River Monsters: Unhooked on Animal Planet
Warm-up
SMR/GBM
Sumo Deadlift 154x5 198x5 264x5 309x5
pair w/
Chin-ups 4x5
Bench Press 135x5 175x5 200x5 215x5 230x5
Chest Supported Rows 80x10 80x10 80x12
pair w/
Reverse Hypers 12x10 12x10 12x10
Double Leg V-ups 3x10
All in all I'm glad to get a good full workout in. I'm looking to do some more legs - some single leg variations - and some upper body assistance tomorrow.
That's all for now, extremely distracted by River Monsters: Unhooked on Animal Planet
Monday, August 16, 2010
Farts!
today was day uno of my uno's - day 1 of singles in my main lifts. Power cleans and benching was the topic of the day and one went well and one went hilariously aweful.
As previously posted I warmed up properly first starting with some smr on the foam roller and then led into some hip/t-spine mobility. I stretched a little bit and did some p.chain/glute activation and began with some light warm-up sets on power cleans.
complexes x 2 154 x 3 198 x 1 218 x 1 230 x 1
p.clean 5x1 @ 242 (95%)
set 1 - miss
set 2 - good
set 3 - good
set 4 - miss
set 5 - miss
extra set 6 - m...i...s...s
extra set 7 - MISS! Hopefully with troys help I'll load the video
Here is why I take these many many misses light heartedly. A. I successfully completed the task, twice. B. I left it all on the table - so I have no regrets. As the video will hopefully show I fought my last rep for a good 3.5-4 seconds. The pull was decent, catch was okay, I just couldn't muster it up. I was mad that I wasn't getting my 4th and 5th and 6th attempt but once I dropped my 7th set I wasn't mad at all. I laughed. I fought it, and this week, it won. Until another Mr.Red-Blue, we shall meet again!
Bench was great. 255 for 5x1.
All my sets felt good, controlled, good pause at the bottom, fast on the way up, no sticking points. Bench is feeling strong right now...said that its 10# heavier than my power clean but it just means I need to focus and I know where I need to build my strengths in - while continuing to build my bench.
Just watch Fight Club...dang broke the first and second rule - I'm out.
As previously posted I warmed up properly first starting with some smr on the foam roller and then led into some hip/t-spine mobility. I stretched a little bit and did some p.chain/glute activation and began with some light warm-up sets on power cleans.
complexes x 2 154 x 3 198 x 1 218 x 1 230 x 1
p.clean 5x1 @ 242 (95%)
set 1 - miss
set 2 - good
set 3 - good
set 4 - miss
set 5 - miss
extra set 6 - m...i...s...s
extra set 7 - MISS! Hopefully with troys help I'll load the video
Here is why I take these many many misses light heartedly. A. I successfully completed the task, twice. B. I left it all on the table - so I have no regrets. As the video will hopefully show I fought my last rep for a good 3.5-4 seconds. The pull was decent, catch was okay, I just couldn't muster it up. I was mad that I wasn't getting my 4th and 5th and 6th attempt but once I dropped my 7th set I wasn't mad at all. I laughed. I fought it, and this week, it won. Until another Mr.Red-Blue, we shall meet again!
Bench was great. 255 for 5x1.
All my sets felt good, controlled, good pause at the bottom, fast on the way up, no sticking points. Bench is feeling strong right now...said that its 10# heavier than my power clean but it just means I need to focus and I know where I need to build my strengths in - while continuing to build my bench.
Just watch Fight Club...dang broke the first and second rule - I'm out.
Sunday, August 15, 2010
What? Why? ... That's just plain stupid
I got up on Saturday morning a little later than I had expected to but I think it was well deserved and needed rest. Either way, I got up and went to the gym with the expectation of working out, getting some work-work done, and also getting my most recent Advocare delivery which contained some fruit punch & pink lemonade Spark.
I arrived at the facility at 9am, turned the lights on, the music on, and checked my e-mail. Did some e-mailing and worked some things out and after about 40 minutes decided to get going on my lift. After a brief warm-up I started out with MP.
MP: 135 for 5x3 with wrist wraps
This was difficult for me, I think I might have over estimated my actual max. I have a rough estimate of where my squat total is at as well as my bench so determining the weights I've been working with for those two lifts has been easy. It has been ahWHHile since I've done any OH pressing - so I ball-parked my max. Bad choice. Last week 120 for 5x5 (75%) was do-able. This week called for 5x3 at 85%, 135. Like I said I made it through but not very "do-able." Difficult-able. After that I did some upper body accessories work with some light p.chain...dizz-ang...I forgot to mention on Friday I put up a big number for me, 405x10 pin rdl with no straps. That was a big lift for me. I was pretty jacked about that.
I am looking forward to this weeks lifts. It'll be the first time doing single work with my rep scheme. I have a feeling power cleans are going to be atrocicious. The key to successful attempts are going to be a proper general warm-up and good warm-up sets.
It is time for a walk with my beautiful wife on this beautiful day!
I arrived at the facility at 9am, turned the lights on, the music on, and checked my e-mail. Did some e-mailing and worked some things out and after about 40 minutes decided to get going on my lift. After a brief warm-up I started out with MP.
MP: 135 for 5x3 with wrist wraps
This was difficult for me, I think I might have over estimated my actual max. I have a rough estimate of where my squat total is at as well as my bench so determining the weights I've been working with for those two lifts has been easy. It has been ahWHHile since I've done any OH pressing - so I ball-parked my max. Bad choice. Last week 120 for 5x5 (75%) was do-able. This week called for 5x3 at 85%, 135. Like I said I made it through but not very "do-able." Difficult-able. After that I did some upper body accessories work with some light p.chain...dizz-ang...I forgot to mention on Friday I put up a big number for me, 405x10 pin rdl with no straps. That was a big lift for me. I was pretty jacked about that.
I am looking forward to this weeks lifts. It'll be the first time doing single work with my rep scheme. I have a feeling power cleans are going to be atrocicious. The key to successful attempts are going to be a proper general warm-up and good warm-up sets.
It is time for a walk with my beautiful wife on this beautiful day!
Thursday, August 12, 2010
Mugot
One word to describe today. Mugot. Muggy + Hot = Mugot. The gym wasn't horrible, it's been warmer but today was a pretty sweaty day. It probably took most athletes 2 drills in the agility ladders to start sweating.
My workouts have been...different... this past week. Things have been busy. It's my job to organize our Baseball Off-Season Rental and that is time consuming and I am also organizing our Jr. Admirals Off-Ice Programs. So my hands are full and my time is short.
Here's how its going this week...
Monday - Bench 235x3 X5 Fat Bar Pull-ups 6x5
Tuesday - P.Clean 218x3 X5 w/upper body assistance
Wednesday - Blk. Snatch 4,3,3,2,2 finished w/145# - Bk.Squat 310x3 X5
Thursday - Off - Swam in the pool!
Friday - will be Lower Body Assistance
Saturday - will be full body & will probably crush the legs
So this looks like a lot but its worked out nice for me because it hasn't been to much at one time. My body feels good - its not terribly sore - I'm sleeping well (due to my Part B of my new general goals) and overall I feel good going into my workouts and I'm excited to get them in and although not getting everything in at one time spacing it out has helped me still feel like I'm getting stuff done. I don't mind this. Once I'm done with this cycle, I might consider modifying the splits and coming up with something similar to this but with different rep schemes and splits. That way it'll allow me to get more work done but still get my necessary lifting done.
That is all for today.
My workouts have been...different... this past week. Things have been busy. It's my job to organize our Baseball Off-Season Rental and that is time consuming and I am also organizing our Jr. Admirals Off-Ice Programs. So my hands are full and my time is short.
Here's how its going this week...
Monday - Bench 235x3 X5 Fat Bar Pull-ups 6x5
Tuesday - P.Clean 218x3 X5 w/upper body assistance
Wednesday - Blk. Snatch 4,3,3,2,2 finished w/145# - Bk.Squat 310x3 X5
Thursday - Off - Swam in the pool!
Friday - will be Lower Body Assistance
Saturday - will be full body & will probably crush the legs
So this looks like a lot but its worked out nice for me because it hasn't been to much at one time. My body feels good - its not terribly sore - I'm sleeping well (due to my Part B of my new general goals) and overall I feel good going into my workouts and I'm excited to get them in and although not getting everything in at one time spacing it out has helped me still feel like I'm getting stuff done. I don't mind this. Once I'm done with this cycle, I might consider modifying the splits and coming up with something similar to this but with different rep schemes and splits. That way it'll allow me to get more work done but still get my necessary lifting done.
That is all for today.
Sunday, August 8, 2010
A lot has happened
Its been about a week and a half since my last blog and tons of blog worthy things have happened since then.
I've managed to get back to my zone and get my workouts in. I've also come to really like my rep/set scheme that I've been playing with. I have also discovered that I don't need to get all of my workout done at one time - if I have an hour here or half hour there I can get some of it done in chunks. Now, that might not be the best but at least its time under the bar.
Other things blog worthy would be the fact that we are getting swamped with athletes plus outside projects are really picking up - baseball rental & hockey camps start soon. Both of which I have a big responsibility in and are getting busier by the day.
I am still working on my Advocare business - I'm still taking their products and still love what they are doing for me. Once I have a free minute I will post some more info about specific products.
I've had my calf picked by Jake to try and help my knee problem...it was the most self-inflicted pain I have ever felt. More about that later.
State fair. Vechart Cottage Weekend. 89th Street Annual Reunion Bash. Family Birthdays. Lake House Get-together. West Allis Barbell Training.
Its been a full few days after reflecting on it briefly... and the summer still isn't over.
More birthday parties, one more wedding, tons more weight to be crushed, and more stories to tell all for another time.
Words of the past week have been
Time Management & Go to bed at a reasonable time. These 2 things can help you accomplish so much!
I've managed to get back to my zone and get my workouts in. I've also come to really like my rep/set scheme that I've been playing with. I have also discovered that I don't need to get all of my workout done at one time - if I have an hour here or half hour there I can get some of it done in chunks. Now, that might not be the best but at least its time under the bar.
Other things blog worthy would be the fact that we are getting swamped with athletes plus outside projects are really picking up - baseball rental & hockey camps start soon. Both of which I have a big responsibility in and are getting busier by the day.
I am still working on my Advocare business - I'm still taking their products and still love what they are doing for me. Once I have a free minute I will post some more info about specific products.
I've had my calf picked by Jake to try and help my knee problem...it was the most self-inflicted pain I have ever felt. More about that later.
State fair. Vechart Cottage Weekend. 89th Street Annual Reunion Bash. Family Birthdays. Lake House Get-together. West Allis Barbell Training.
Its been a full few days after reflecting on it briefly... and the summer still isn't over.
More birthday parties, one more wedding, tons more weight to be crushed, and more stories to tell all for another time.
Words of the past week have been
Time Management & Go to bed at a reasonable time. These 2 things can help you accomplish so much!
Monday, August 2, 2010
The zone came and went....
Finished weeks 7-9 and have been struggling to get weeks 10-12 going. I got 2 out of 3 workouts in during week 10, so I am not that thrilled with myself. So I need to buckle down and get back in...
I don't even remember what I did for my upper body day...sad...but I will share my lower body workout.
Blk.Snatch and Back Squat
Sn.5x4 & Squat max w/suit
Snatch went well, especially when Jake failed the first time at trying to single arm blk snatch the weight i was finishing with ( he got it the 2nd). Speed felt decent but form felt good. Pulls felt strong, hip height was low, catches had decent lock-outs. Those were decent.
Squats ... back story ... competed this past march in iowa in a powerlifting meet. My squat felt pretty bad going into the competition and my final attempt was either 440 or 452, which I got. (Glad I got it then, but disapointing knowing I've gotten 515)... So I'm warming up on my squat sets on Friday and just feel like gettin'after it. I warm up grab my suit get it on and walk out to see where the damage is.
Because I haven't BACK squatted since late March!
135x5, 225x3, 315x1, SUIT, 405x1 - smoked it up, 455x1 - form/depth solid and already heavier than what I did at the meet, 475x1 - depth below parallel, speed up okay, Jake added a touch of spotting, and muscled the rest of it up! Sooooo....25-35lbs heavier back squat in 3 months after never using gear in those 3 months or never back squatting during that time. I'll take that.
Even after that, I still feel angry that I have found other things and made excuses to miss some workouts. Speaking of...
I don't even remember what I did for my upper body day...sad...but I will share my lower body workout.
Blk.Snatch and Back Squat
Sn.5x4 & Squat max w/suit
Snatch went well, especially when Jake failed the first time at trying to single arm blk snatch the weight i was finishing with ( he got it the 2nd). Speed felt decent but form felt good. Pulls felt strong, hip height was low, catches had decent lock-outs. Those were decent.
Squats ... back story ... competed this past march in iowa in a powerlifting meet. My squat felt pretty bad going into the competition and my final attempt was either 440 or 452, which I got. (Glad I got it then, but disapointing knowing I've gotten 515)... So I'm warming up on my squat sets on Friday and just feel like gettin'after it. I warm up grab my suit get it on and walk out to see where the damage is.
Because I haven't BACK squatted since late March!
135x5, 225x3, 315x1, SUIT, 405x1 - smoked it up, 455x1 - form/depth solid and already heavier than what I did at the meet, 475x1 - depth below parallel, speed up okay, Jake added a touch of spotting, and muscled the rest of it up! Sooooo....25-35lbs heavier back squat in 3 months after never using gear in those 3 months or never back squatting during that time. I'll take that.
Even after that, I still feel angry that I have found other things and made excuses to miss some workouts. Speaking of...
Subscribe to:
Posts (Atom)
