Torchin' the Rhomboids, Blastin' the Core: A Log

[Patrick Stroup]

Why would you not be using a belt for your work sets?

[Bronan the Barbarian]

Why would you not be using a belt for your work sets?

On my first run through SS, I worked up to around 285 for work sets without a problem, before acquiring the belt. Then after some poor programming, sleep, and nutrition I tweaked my lower back squatting 305 this past fall. As I work my way back up, I'd like not to have to throw on the belt at a lighter point than I did the first go 'round. If I need it before 275 or so, it will tell me that my lower back is not fully rehabbed. Or something. Does this make sense?

[Bronan the Barbarian]

Press: 145x5x3
Squat: 225x5x3
Chins: +20x8,7

Sleep, food, and gym time have been minimal lately. I really need to get it together on the following few things, and I think my lifts will start going back up instead of down: (1) Getting into the gym three times a week. I haven't been doing this consistently because I've been busy, but I really ought to be able to make it happen. (2) Food. I need to work my 2x/day protein shakes back into my diet. It seems to make a big difference. (3) Sleep. Should be easier now with a few big assignments out of the way. (4) I also need to add some hip flexor stretching and some low back assistance. Hips have gotten really tight from a lot of desk time lately. Low back probably never got fully rehabbed after screwing it up in the fall. Still feels weak.

There's going to be one big obstacle to putting it all together, namely moving. I'll be road-tripping for around ten days starting on Wednesday. Then I am moving around mid-May to early-June. Then in mid July I leave for three weeks in South Africa with my reserve unit. So, it's probably going to be two steps forward, one step back for a while, and I guess I need to be okay with that.

[Bronan the Barbarian]

Bench: 232.5x5x3
Dead: 275x5x1
Curls: 75x15, 65x15
SLDL: 2poodx15x2
GM: 75x15x2

[Bronan the Barbarian]

Press: 145x5x2, x7x1
Squat: 225x5x3
Chins: +20x8x2
Neck: +25

Lots of hip flexor stretching. Squats are feeling better. I think I'm really fixing some bad habits. Will try to throw a video up in the Technique forum soon. If I get the collective all-clear, I'll start adding weight. I am trying to restrain myself and put in the time now so that I don't crap out when it gets heavy.

[Bronan the Barbarian]

Bench: 232.5x5x3 (time for a reset)
Dead: 280x5x1 (time for a video)
Curls: 77.5x15, 75x13
Neck: +25

[Bronan the Barbarian]

Press: 147.5x5x2, x7x1
Chins: +25x6x2
Squat: 235x5x3
Neck: +36

[Bronan the Barbarian]

No gym access today because I'm traveling. Went to the local high school's track, which happened to have a bunch of big tires spaced around it. Awesome. Did a bunch of tire flips in sets of 3-7 reps, with liberal rest between sets. Got some great looks from the walkers. Followed this with a bunch of pushups, chins on playground equipment next to track, clap pushups, and box jumps onto playground equipment. Finished by running 100 meters on the minute for 10 minutes. These "sprints" took anywhere from 14-22 seconds (haha look at the fatty go!).

Originally I was bummed that I couldn't get my hands on a barbell today, but it turned out to be a very pleasant hour in the sun. Felt good to move around like an athlete. Really looking forward to getting settled in the new house in ATL in a couple of weeks. Then I'll be able to break the Prowler out a couple of times a week.

[Bronan the Barbarian]

Bench: 230x5x1, 210x5x1, x9x1 (on the first set I forgot I had a 10% reset planned)
Deadlift: 280x5x1
Curls: 65x13, 55x

Hips very tight from traveling. Feeling weak and tight. I need a couple of good weeks. Also need to do this everyday: http://www.70sbig.com/blog/2010/12/m...ters/#comments

[Bronan the Barbarian]

Bench: 230x5x1, 210x5x1, x9x1 (on the first set I forgot I had a 10% reset planned)
Deadlift: 280x5x1
Curls: 65x13, 55x14
Neck: around 150 reps at 25 lbs.

Hips very tight from traveling. Feeling weak and tight. I need a couple of good weeks in the garage. Also need to do this everyday: http://www.70sbig.com/blog/2010/12/m...ters/#comments EDIT: Did a few minutes of each of these and I feel better already. I can't believe I totally forgot about these for the last few months.