Got your tickets...? - Page 4 - JP Fitness Forums

DKing · 04-06-2006, 11:09 PM

4/6/06

ME Lower
I am burned out. I can't wait for the low volume of next week.

A) Deadlifts - goal was to work up to the weight for my next competition and hit a couple reps because I haven't done any heavy pulling in a while. The weight at the comp is 425 for max reps in 60 seconds
No idea on warmups because they were in kilos. Just kept putting on plates and doing a single.
430 lbs x 2.5 reps - third rep sucked and got way out in front of me so I dropped it. These were done with straps and a belt.

I am okay with how I did. Last year at the comp I hit 8 reps and I would like to at least tie that. I need to put up a decent number just to stay competative. With all the fatigue that has set in, plus getting psyched up at the contest I think I will be good for a few more. I wish it would have felt lighter though.

Tried to front squat but I am just burned out. It wouldn't have been worth it, especially because I am sure we will be moving around a bunch at the Summit. My plane leaves in 9.5 hours

.

Danny

DKing · 04-11-2006, 11:30 PM

4/11/06

Fullbody

I am burned out. Tired as hell too from travelling. Did a lot of foam/PVC/med ball rolling today. It hurt but made me feel good.

Lots of mobility work before the workout then some corrective exercise. Today was just kind of feeling out a lot of the new stuff so I didn't forget everything from the Summit.

A) One leg cable deadlift to row
2x10 #3

B) Cable Press to lunge
2x10 #4

C) Pullups
1x10

This was it. Just screwing around and playing with stuff that made me feel good. Need to get some actual volume in and some heavier work later this week. Otherwise its going to be too long without heavy weights before the contest.

Danny

kuri · 04-12-2006, 10:56 AM

Don't you love the med ball rolling? Delightfully painful!

I swear I was an inch taller after doing a bunch of that yesterday.

No worries Danny, give yourself time to recover and you'll come back stronger.

Mahler · 04-12-2006, 11:59 AM

Quote:

Originally Posted by DKing

4/11/06
I am burned out. Tired as hell too from travelling.

Try getting up and climbing a mountain and then traveling, sleeping beauty.

Chris D · 04-12-2006, 12:24 PM

Danny,

Everyone that went to the summit seems to be bragging about the foam rolling. Can you explain a little bit about what the benefits are by using foam rolling? I've heard lots, but nothing that really explains what it does? Thinking about picking up some of those pool foam things.

Thanks,
CD

DKing · 04-12-2006, 01:21 PM

Kuri - Med ball rolling it pretty brutal, but I was prepared, I use a tennis ball a lot on my rotators and glutes and that sucks pretty bad. You want real pain, go get a section of 4" pvc and roll down the IT band. Holy hell I had tears in my eyes.

Its actually kind of a good thing I am burned out right now, just a bit early. I have a contest in 2 weeks so the goal is to build up fatigue and then take a full rest week right before for the supercompensation effect. Just like Bill was talking about when discussing fitness/fatigue.

John - Hahahahaha, no way was I climbing that morning. I don't deal well with early mornings. I also don't like walking...the combo was just too much.

Chris - Have you read EC's article at t-nation "feel better for 10 bucks"? It talks quite a bit about foam rolling. The idea is to roll over tight muscles to release the myofacial lining. It also helps quite a bit in releasing trigger points. I have been using a foam roller for a couple years now and it really is a miracle cure.

A pool noodle would be too soft and wouldn't do enough. If you have any medicine balls at your gym they would work, or just order a foam roller, they are under $20 and are well worth it.

Danny

Chris D · 04-13-2006, 08:25 AM

Danny,

Thanks for the info. I'll go and check that article out.

Need to start planning the trip up to Chicago for next weekend. Can't wait to get up there and see you compete.

Lost Dog · 04-13-2006, 08:46 AM

Danny,

You've got the right attitute to make it in the fitness industry. All the best ones take the trolley instead of walking, anyway...

Deserve · 04-13-2006, 02:02 PM

Can anyone ever live down the trolley?

DKing · 04-17-2006, 07:19 PM

Walking is lame. I drive everywhere!

4/17/06

Fullbody
really random day today. Contest schedule is changing so no contest this weekend.

Front Squats - did the 60% for 3 reps test from the summit. I am not fast
195x3 in 7 seconds
195x3 in 6 seconds
ideally I should be able to do that weight in 3 seconds.

Standing cable press
3x10 8,9,9

Snatch grip RDLs
225x8
315x6
365x3 - this was way harder than it should have been. training at the YMCA sapps my strength

Unilateral cable deadlift to row
2x8 #5

Walking lunges
2x12 steps 55 lbs per hand

other random mobility or activation workxsome

Danny

Marykaa · 04-18-2006, 07:50 PM

Quote:

Originally Posted by DKing

Walking is lame. I drive everywhere!

Quote:

Originally Posted by DKing in the same post as above

Walking lunges
2x12 steps 55 lbs per hand

other random mobility or activation workxsome

humm....

DKing · 04-19-2006, 10:50 PM

Haha Mary, 12 steps is about my limit before I get bored and mad I am walking. It doesn't really matter how much weight I am holding for the 12 steps, its just the act of walking.

4/19/06

Fullbody
A) Squats
315x1
275x6
325x1
285x6
squatting for more than 3 reps is absolute hell.

Incline dumbbell raise
2x10
Rows and stuff

short session, just wanted to do something.

Danny

Marykaa · 04-20-2006, 05:33 AM

Quote:

Originally Posted by DKing

Haha Mary, 12 steps is about my limit before I get bored and mad I am walking. It doesn't really matter how much weight I am holding for the 12 steps, its just the act of walking.

I understand.. I was just joking.. but I'm a real walker.. at 13 I did my first "Ralley for the 3rd world".. it was 30 miles back then.. and it seems I never stopped after that LOL

humm maybe if I had a real cool car I'd drive more

Mahler · 04-20-2006, 06:57 AM

"squatting for more than 3 reps is absolute hell."

You get no argument from me on that. After doing Ian King's BoM 10x10 on squats, I still have nightmares.

I hope you are not one of those guys that parks in the handicapped spot so he doesn't have to walk too far. LOL

Chris Correia · 04-20-2006, 07:48 AM

Danny:

1. Work on lifting faster!

2. That walking to dinner in LR must have been like a marathon for you! LOL

DKing · 04-20-2006, 01:12 PM

John - 10x10 is absolutly insane! You are a better man than me for finishing that. And no, I would have to kick my own ass if I parked in a handicapped spot.

Chris - A plan is in the works, see the Applying what we learned thread in Bills subforum for more on that.

I just have some extra time right now as my contest schedule got unexpectedly cleared of 1 possibly 2 contests that I was going to do in the next two weeks so I have just been playing around. I haven't done any kind of wave in forever and wanted to give it a go.

The walk sucked pretty bad! Its not like I am actually in bad shape, so it wasn't physically tiring, I just really hate walking so mentally I was pissed!

Danny

Chris D · 04-20-2006, 04:22 PM

Time to buck up Danny...I did a set of Smashed Cats last week. Worked up to a heavy set of 5@235 (pathetic I know) and then did 20@135...granted it's no 265 or 285...but I know you can do it...

DKing · 04-21-2006, 07:02 PM

Chris - 20 reps is disgusting and I don't plan on doing it any time soon. I do need to buck up though. I need to get my head right and start destroying my weaknesses.

I have needed to mini-break I am taking though.

Danny