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Post by gable on Jan 30, 2011 16:32:22 GMT -5
1/30/2011 - DE Squat - deload'ish
Squat - 10 mats, about 1/2"-1" above parallel bar x10 bar x10 add choked green bands - bar x5 add purple bands - bar x5 140 x5 230 x5 320 x3 add training briefs and belt - 320 x3 370 x2 x8 sets
pulldown abs - 100lbs 4 sets of 12
reverse hypers - green band 4 sets of 12
Great work by the whole crew today.
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Post by Boris on Jan 30, 2011 22:45:01 GMT -5
Had a chance to try anything new for the shoulders/scap Gabe? Anything seem to be taking?
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Post by gable on Jan 31, 2011 8:26:41 GMT -5
Yes sir. Yesterday I did a good bit of stretching, etc, to prepare to squat. My shoulders/upper back were extremely tight from Friday night's bench session.
Dislocates, bent over laterals, and a few other moves helped my shoulders an appreciable amount. My hips still need some work, but I'm working on them as well.
Lately I've been working a lot of "angles" to my mobility regime, trying to improve some stiff points to help me get, and maintain better position during my lifts.
I am feeling minor improvements already. I'll take every bit I can get.
I'm quite lucky that my gf is a Chiropractor/Acupunturist, musculo-skeletal specialist. I get acu, adjustments, ultrasound, muscle stim, the whole smash all the time.
Doing the right mobility/activation work, and a good regimen of recovery/therapy protocols is really starting to pay off. Helps me be recovered and ready to achieve what I want to achieve.
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Post by Boris on Jan 31, 2011 9:30:44 GMT -5
What have you done for hips Gabe? I don't think we talked about them via email. I can try to send you some thoughts if you'd like.
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Post by gable on Feb 2, 2011 22:20:28 GMT -5
Hips mostly just hip flexor stretch and those butterfly groin stretchy thingys...2-2-2011 - Recovery/Accessory
TKEs - 4 sets of 30 each leg
Band Good Mornings - avg band 4 sets of 20
Jump Squats - bodyweight 4 sets of 10
H-rolls - 4 sets of 14
Rear delt flyes - 4 sets of 12
Roman Chair situps - 3 x 15
Russian twists - 3 x 10
Seated Military Press (db) - 3 x 12
3-way lat pulldowns - 3 sets of 8 each direction
Face Pulls - 3 x 12
TYI - 3 x 6 each direction
DB shrugs - 2 x 40
Donesville daddio.
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Post by gable on Feb 6, 2011 20:23:52 GMT -5
2-3-2011 - DE bench - Deload
Bench - worked up to 165 bar weight, against doubled minis 9 sets of 3
lats,tris, shoulders, upper back
Good speed night.
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Post by gable on Feb 6, 2011 20:27:25 GMT -5
2-6-2011 - ME Squat -
Squat - bar x10 bar x10 140 x5 230 x5 250 x3 - switched to 100s 340 x3
add ace pro briefs - size 48 420 x2 510 x1 600 x1
add reverse average bands and knee wraps - 690 x1 710 x1 - Opener
Deadlift off 4" mats -
Sumo - 135 x5 225 x5 315 x3
Conventional - 405 x3 495 x2
Weighted abs - on ghr - 4 sets of 8
pulldown abs - 3 sets of 20
light lat pulldowns - 3 sets of 18
Good day, hit projected opener, reverse average bands in just briefs, belt and light wraps.
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Post by gable on Feb 9, 2011 23:18:25 GMT -5
2-9-2011 - ME Bench
Bench - bar x10 bar x10 135 x8 185 x6 225 x5 super maxi 275 x3 315 x2
add shirt - 365 x2 4board 405 x2 4board 495 x1 3board 515 x1 2board - (~Opener)
Raw close/medium grip - to supermaxi 315 x7 315 x8 315 x7
Vogelpohl pulldowns - 3 sets of 20
TYIs - 3 sets of 8
Rear delt flyes - 3 sets of 12
Shirt was not set right, neither was my brain. 515 to a 2board was the goal for this week. Meet prep moving forward.
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Post by Boris on Feb 12, 2011 23:53:50 GMT -5
When your next meet Gabe?
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Post by gable on Feb 13, 2011 20:21:54 GMT -5
April 16th in sunny Austin Texas - APF Texas Classic 242 Open openers - 710/520/530 (roughly) Goals - DON'T BOMB! 2-11-2-11 - Deadlift Deadlift off 4" mats - work up to 585, rev bands w/ inzer trex for 3 singles. working GETTING to the bar in position to pull. abs low rows shrugs neck db rows rear delts Worked on getting to the bar with air, and proper position. Made great progress.
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Post by gable on Feb 13, 2011 20:26:20 GMT -5
2-13-2011 - Squat
Squat- worked up to 410 x1 raw
added size 48 metal ace pro briefs - 500 x1 590 x1
reverse greens - 680 x1 770 x1 (~2nd attempt)
reverse purples - 710 x1 (~opener)
pulldown abs - 4 sets of 14
low rows - 4 sets of 12
good day, briefs and wraps, projected 2nd attempt with rev green bands, projected opener with reverse purples (less reverse tension than last week)
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Post by gable on Feb 20, 2011 19:36:44 GMT -5
2-16-2011 - Bench
Work up to: 515 x2 - reverse monster minis - 2board 545 x2 - reverse monster minis - 3board
lats, shoulders, triceps, upper back
Moved good, progress.
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Post by gable on Feb 20, 2011 19:38:30 GMT -5
2-18-2011 - Accessory
lats - lots of work here upper back shoulders triceps abs obliques low back tke's rotator cuff stuff
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Post by gable on Feb 20, 2011 19:43:39 GMT -5
2-20-2011 - Squat
Squat - bar x10 bar x5 140 x5 250 x5 340 x3 430 x2
add briefs - 520 x2 610 x1
add reverse purples - 710 x1 (~opener)
reverse greens - 810 x1 --high, and shaky.
rack pulls - pin 14 - 225 x5 315 x3 405 x3 495 x3 545 x2
pulldown abs - 6 sets of 16
vogelpohl pulldowns - 4 sets of 10
tke's
810 unrack was good, but tweaked right side of my back a bit. Tried to "pull" arch back in before I sat back, but didn't get like I like it.. cut it high and I was a lil shaky.. no big deal was only in briefs and wraps, was nice to unrack heavier weight so easily. things comin together.
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Post by Boris on Feb 21, 2011 23:22:29 GMT -5
How is the bar sitting on your back these days? Shoulders in better position at all?
I'll get on some hip stuff later this week.
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