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#2101
11-23-2012, 08:45 PM
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Friday - Back/Traps/Abs
* Band Pullaparts in between sets Front Lever - after the 3 reps of each set, I finish with an isometric hold for 3 to 5 seconds 3 reps x 4 sets 1 negative rep Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar w/ Decline Reverse Crunch 130x8, 4 sets Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 slow negative rep T-Bar 155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest Ring Row (feet on bench hit more upper back, previous ring rows were feet in the air which hits lats better) BWx6, 3 sets * Messed around with some explosive cable rope upright rows for traps
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 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano 
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#2102
11-26-2012, 11:52 AM
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Saturday - Chest/Biceps
Weighted push ups and DB Curls Chest workouts are currently sucking, trying to find a way to train around the pain. Not really into the workout. Sunday - off * Wanted to do legs, I think I am going to give up on squats again...for now. Deficit deadlifts will be my go to leg exercise. Due to schedule, Tuesday and Thursday will probably be my leg days. Monday - AM - Back/Triceps * Tricep pump work in between sets Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds 3 reps x 4 sets 1 hold x 6 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar - all reps squeezed at the top 131x8, 4 sets Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 slow negative rep T-Bar 130x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - all reps squeezed at the top 130x12+8 - continuous reps, one rest pause set
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2103
11-27-2012, 04:43 PM
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Tuesday - Deficit Deadlift
Glute Ham Curl BWx10, 3 sets Deficit Deadlift w/ Rear Leg Elevated Split Squat BWx8 each leg 353.5x3, 4 sets 353.5x1, 1, 1, 1, 1, 1, 1, 1 - cluster set, 10 second rest Deficit Deadlift w/ Feet Supported Ring Row BWx10 313.5x6, 4 sets DB Swing w/ Goblet Squat 62x10 62x10, 4 set * I enjoyed this workout. I think I can make it even better by doing a drop set on the Goblet Squat since legs also respond well to higher reps and longer TUT
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 11-27-2012 at 04:45 PM.
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#2104
11-28-2012, 11:54 AM
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Wednesday AM - Biceps with some chest and back
DB Curl w/ Pushups 32x6, 4 sets 32x2, 2, 2, 2, 2, 2 - 10 second rest DB Curl w/ Feet Support Ring Row BWx8 27x6, 4 sets 27x3, 3, 3, 3, 3 - 10 second rest DB Curl w/ Feet Support Ring Row BWx8 and tricep pump work 22x8, 4 sets 22x4, 4, 4, 4 - 10 second rest Hammer Curl superset with Band Curl x 10 22x6, 4 sets 1 set of light incline curls for stretch
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2105
11-29-2012, 04:20 PM
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I want to squat badly, so I am always messing around in spite of my recent difficulties. I think I stumbled on something.
I was doing some bodyweight squats, trying to get in a groove. Everything was hurting my knee. Finally, I lifted my heels up in the air, and squatted on the balls of my feet. Viola! Pain free. I thought, could it be my ankles? I have read countless squat articles and I never thought I was one of those guys who is tight in all sorts of areas. Granted, I have done some exercises too losen up my hips, but overall, I didn't think I was a super tight guy. Ankle mobility, whatever, mine's fine right? I guess not. I truly think (now) that the tendons around my ankle were tight and that was in turn pulling on my knee joint. I didn't want to do a bunch of stupid mobility exercises, I figured one movement could help my ankle mobility and help open up the hips/groin all in one. So I dropped into the squat stretch. I gradually let myself sink deeper and deeper, thus increasing the angle at my ankle and the amount of stretch it received. I did this for about 1 minute at a time about 5 or 6 times this morning and bodyweight squats felt fine. Now, in a few days, maybe I will ranting about my knees and squatting again. But I really think I found the key. I did have tendonitis in the summer after all the squat partials, but I think that when I gave up on squatting to help get my knee back to normal allowed certain areas to tighten up because they were not receiving the normal stretch and stimulation that they usually received (since the deadlift doesn't involve nearly the same knee or ankle angles and ROM). So how can you tell between tendonitis which needs rest and something that is just tight and needs warmed up and stretched? I think the answer lies in the pain. If it's painful all the time, then it's probably tendonitis, if it is only painful in deep ROM, than it's probably tight. I am going to try and remember this for future injuries. Now, applying this to my shoulder, I would say it's some type of tendonitis and I need to be careful and rest it from pressing. Helpful resources: http://www.t-nation.com/free_online_...letproof_knees http://www.t-nation.com/free_online_...ower_body_pain Thursday - Legs Squat Chains (+50) 220, 225,230, 235, 240, 245x3 250x3, 2 sets 250x1, 1, 1, 1, 1 - cluster set 177.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well 177.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets DB Swings 62x10, 4 sets
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 11-29-2012 at 04:24 PM.
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#2106
11-30-2012, 11:55 AM
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Friday - AM - Back/Triceps
* Tricep pump work in between sets Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds 3 reps x 4 sets 1 hold x 6 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar - all reps squeezed at the top 132.5x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 132.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 132.5x1 - 5 second isometric hold 132.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 132.5x1 - 5 second isometric hold Feet Supported Ring Row BWx8, 2 sets
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2107
12-03-2012, 11:43 AM
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Saturday - Deadlift/Traps
Deadlift 341x5, 10 sets Superset with Feet Supported Ring Row (focus on upperback) BWx8, squeeze at top, pause at bottom to reduce momentum Shrug - 2 second peak contraction 256x10, 2 sets Leg Extension 50x20, 3 sets * Traps were lit up the next day, and still feeling it today.
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#2108
12-03-2012, 04:11 PM
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Monday - AM - Back/Triceps/Traps
* Tricep pump work in between sets Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds 4 reps x 1 set 3 reps x 3 sets 1 hold x 6 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar - all reps squeezed at the top SS W/ Upright Cable Rope Row 50x8 133.5x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 133.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 133.5x1 - 5 second isometric hold Repeat above mini sets and isometric hold for 1 additional round
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 12-04-2012 at 04:17 PM.
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#2109
12-04-2012, 04:15 PM
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Tuesday - Legs
Squat Chains (+50) 220, 225, 230, 235, 240, 245, 250, 255x3 255x2, 2, 2, 1 - cluster set 180x6, 4 sets - last rep paused on the hole on these sets, slow negative as well 180x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets Glute Ham Curl BWx10, 3 sets superset with Leg Extension 50x15, 3 sets Vertical Jump - full reset 2 sets of 3 1 set of 5
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 12-04-2012 at 04:17 PM.
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#2110
12-05-2012, 04:05 PM
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Wednesday - expecting to be off, had a chance to workout, so messed around with a push day
* Some bicep pump work in between some sets Bench Chains (+50) Worked up to 135x6, 8 sets OH Press 110x10, 4 sets superset with Bench Chains 135x3, 4 sets Bench 135x10, 4 sets superset with OH Press 110x6, 4 sets * Shoulder hurts slightly, but not as bad it did after other recent push days, I need to be careful
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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| christian thibaudeau, hfs, smolov, starting strength |
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