2008 is gonna ROoOoOoOCK!!! - Page 7 - JP Fitness Forums

hard_rox · 03-15-2008, 04:41 AM

Quote:

Originally Posted by RacerBill

Anyways, both knee and hammy are almost back to normal.

Good news, Bill. Now about the rest of you...

Great job with the BSS and front squats.

kfisherx · 03-15-2008, 09:06 AM

Bill... be very careful RE hammy. Expect 4 week recovery or so. Make sure you do glute ham types of exercises with really low weights in the time to keep it warm and activated. That can be a real icky persistant thing if you don't take care of it right now.

RacerBill · 03-16-2008, 12:13 PM

Thanks, Karla. I'm guessing you've had some experiences there. I'm going to take care of it. Read on...

RacerBill · 03-16-2008, 12:29 PM

March 16, 2008

I've come to the conclusion that I've GOT to stop mindlessly banging out reps. Some of the joint/mobility problems are coming to the fore now that I'm working with heavier weights and every time my concentration slips, I pay for it.

Minor modification of Steve's workout plan:

Mobility & activation as usual

Front squat:
WU w/ bar, then 5 @ 135
5 @ 185
3 @ 195
5 @ 185
2 x 5 @ 165

The set w/ 195 I didn't keep my core tight and the elbows up. Ended up dumping and bent my left fingers pretty good. S#*%. Lesson learned. Kept the form on the rest.

DB bench press:
2 x 5 @ 55 EH
3 x 5 @ 60 EH

One leg RDL:
2 x 5 @ 50
3 x 5 @ 30

One of the 50 reps I didn't push my hips back and drive with the glute, so the hammy tried to take over. Not my brightest move. Dropped the weight and finished out. 30 wasn't too challenging, but didn't want to push too hard.

Chest supported row:
5 @ 40
2 x 5 @ 30
2 x 5 @ 35

SHELC:
5 x 10
Tried one-legged but the right leg didn't want to cooperate. Dammit.

Plyo pushups to 2" block:
5 x 8 @ bw

These totally kicked my ass and fried my shoulders. Yo Steve -- remind me again why these are at the end?

Lost Dog · 03-16-2008, 12:40 PM

Why are you so easily distracted?

A few simple things.

Bring a full size clipboard with your log clipped onto it. Fill it out and concentrate on the next set during the rest period. Visualize what you are going to do, set it down, do it. I'm not sure why this helps, but having a large object help me focus.

Wear an mp3 player to block out distractions

or

Don't wear an mp3 player to allow you to focus

On a personal note, there are some lifts where I'd rather hit one more rep with lower weight than hit a PR and risk my back. Front squats are one for me. There's a huge difference between 225 and 235 for me. 235 x 2-3 makes my back feel noodley, but I can do 225* for 5-6 reps. My legs can take more, but I can feel my back struggling to keep tight.

* numbers totally pulled out of my ass. I can't remember the actuals. Not to scale. Your mileage may vary.

gregl515 · 03-16-2008, 01:16 PM

Noodley? (Imagines LD slithering out of the gym.)

dillytl · 03-19-2008, 10:06 AM

Quote:

Originally Posted by gregl515

Noodley? (Imagines LD slithering out of the gym.)

kingkop182 · 03-21-2008, 10:59 AM

Quote:

Originally Posted by Lost Dog

* numbers totally pulled out of my ass.

Painful
--------------------------------
Keep up the goood work, Bill

mel · 03-21-2008, 11:00 AM

Hey Bill! Hope you heal soon! Listen to your body at all times, in calculating weights and in when to just rest!

mel

Steve-O-68 · 03-21-2008, 12:25 PM

Quote:

Originally Posted by RacerBill

March 16, 2008

Plyo pushups to 2" block:
5 x 8 @ bw

These totally kicked my ass and fried my shoulders. Yo Steve -- remind me again why these are at the end?

Cuz they looked cooler on paper at the end.

I'll definitely be doing them first, cuz they kicked my ass too.

RacerBill · 03-22-2008, 12:44 PM

Quote:

Originally Posted by Lost Dog

Why are you so easily distracted?

A few simple things.

Bring a full size clipboard with your log clipped onto it. Fill it out and concentrate on the next set during the rest period. Visualize what you are going to do, set it down, do it. I'm not sure why this helps, but having a large object help me focus.

Wear an mp3 player to block out distractions

or

Don't wear an mp3 player to allow you to focus

On a personal note, there are some lifts where I'd rather hit one more rep with lower weight than hit a PR and risk my back. Front squats are one for me. There's a huge difference between 225 and 235 for me. 235 x 2-3 makes my back feel noodley, but I can do 225* for 5-6 reps. My legs can take more, but I can feel my back struggling to keep tight.

* numbers totally pulled out of my ass. I can't remember the actuals. Not to scale. Your mileage may vary.

Thanks for the input. I had a whole page of random thoughts I've jotted down this week as I mulled this over. I even thought of posting them, but in the end, I realize I need to just get in the habit of focusing for a few seconds before any lift. I need to tune out whatever else is going on and really center my thoughts on what I need to do.

RacerBill · 03-22-2008, 12:45 PM

Greg, Tracey, Neil, Mel -- thanks for stopping by. Stay tuned for a real workout!

RacerBill · 03-22-2008, 12:50 PM

Quote:

Originally Posted by Steve-O-68

Cuz they looked cooler on paper at the end.

I'll definitely be doing them first, cuz they kicked my ass too.

Time to get all Cliff Huxtable and say, "We've both learned something here, right?"

I'm thinking I might incorporate some plyo stuff on off days. I have no explosiveness at all, and that's a quality that tends to deteriorate rapidly with age.

RacerBill · 03-22-2008, 12:58 PM

March 22, 2008

Danny plan Deja Vu. Went light on the posterior chain loads to avoid irritating the hammy.

Mobility and activation as usual.

Low Incline DB press: 5 x 3 @ 55 EH

Deadlift: WU w/ 135, 5 x 3 @ 185
The 185 was supposed to be my second warmup set, but I didn't want to take it any higher.

A1) Single leg DL: 3 x 8 @ 30

A2) DB floor press: 3 x 8 @ 45 EH

B1) Pull through: 3 x 8 @ 80

B2) Cable lift: 3 x 8 @ 60

C1) Turkish Get up: 3 x 8 @ 10 each side

C2) DB triceps extension: 3 x 8 @ 25 EH

Comments: I didn't do anything to tweak the hammy, but I could still feel a bit of tightness back there. I just want it to go back to normal.

Other stuff felt good, at least as far as joints were concerned. Didn't eat much yesterday with the fast day so I didn't have a lot of energy despite eating a good breakfast today.

RobLL · 03-22-2008, 08:05 PM

Bill - I didn't quite mark when you got into some seriously heavy weights, its been a few months, hasn't it? I'm going to have to learn some of those fancier names for exercises. I won't be at the summit this year - wife has some activities taking her out of town, so will miss seeing you and the others.

RacerBill · 03-24-2008, 01:46 PM

Well, I suppose the term "seriously heavy weights" is relative... but I began the low rep/heavy (for me) stuff this past January. It's a nice change after all the medium-high rep stuff I was doing.

I was looking forward to seeing you again at the Summit. You'll be missed, Rob!

RacerBill · 03-25-2008, 07:16 PM

March 25, 2008

Danny plan deja vu

Front squat: (WU w/ bar, 85, 135) 3 x 5 @ 155

Chinup: 3 x 5 @ bw

A1) Bulgarian torture squats: 3 x 10 @ 25 EH

A2) DB row: 3 x 10 @ 35

B1) Rotational squat: 3 x 10 @ 45

B2) Face pull: 3 x 10 @ 80

C1) Hanging leg raise: 3 x 10 @ bw

C2) DB biceps curl: 3 x 10 @ 20 EH

Comments: Not feeling energetic tonight so I consider it an accomplishment to just get into the gym. Hammy is almost back to normal, but my right calf has gotten really tight so it's pulling on the knee and making it hurt. So I rolled it well beforehand, and went pretty light on the squats.