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  1. #191
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    7/3/2019 Wednesday@Work (Heavy Day)

    I leave for vacation tomorrow morning and there will be no time for a workout, so I decided to try and get it in today instead.

    Shoulder Stretches

    Squat 335X1, 290X 4,5,4 I was surprised that squats went so well, figured that I would not have been recovered enough. 340 would have gone today as 335 felt quite a bit better then last heavy day. From this point on the heavy single will increase 5 pounds every other heavy day. It was getting to be a 1rm rather then a heavy single.

    Bench 250X FAIL, 215X4 Almost had 250, it was close! Looks like 5 pound jumps per cycle are done. I didn't feel fully recovered from bench on Monday but if I didn't squeeze my workout in today I would probably have had to skip it. I think that I am going to try micro-loading the bench for the heavy single.

    DB Row 125X14 L&R Picked up another rep. I should hit 15 reps next time and will then start slowly increasing the weight and decreasing the reps. I am about done with high reps for a while.

  2. #192
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    Tuesday 7/9/2019 From the Beach

    I wasn't able to get to a gym but I brought a set of bands figuring that would probably happen. Still had a great workout today even without iron. The nice cool breeze and being right on the ocean were a bonus. There is no excuse for being lazy and doing nothing on vacation even if getting to a gym is not gonna happen!

    Superset of Flys and Rows reps 20, 10, 10, 15
    Superset of Chest Pres and Lateral Raises reps 20, 10, 10, 15
    Superset of Curls and Triceps Extensions reps 20, 10, 10, 15
    Squats using bands 3X10

  3. #193
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    7/15/2019 Monday@Work (Heavy Day)

    Today was my first workout after being on vacation for almost 2 weeks. Everything went well but I did take a small reset on bench and drop 2 reps on DB Rows..

    Squat 335x1, 290x4x2 I was thinking about taking a small reset on squats. Warmups felt good so I repeated my last heavy days weights. 2 instead 3 sets at 290 were done because I could tell that one more set would result in to much soreness after the layoff.

    Bench 235X1, 205X5 Bench felt a little bit weak during warmups so I took a small reset. It should come back quick.

    One Arm DB Row 125X12 L&R

    Overall not to bad for my first day back in the gym. My form on squats felt a little shaky but that was expected. I should have gotten in 3 band workouts while on vacation instead of only 1. It was a very active trip with lots of swimming and soccer/volleyball games on the beach so I didn't feel to bad about only getting in only 1 workout. More probably would have compromised recovery anyway. In fact when I put on the belt to squat this morning it reached the 5th hole easier then before the trip! I don't know how I could have lost any weight with how much I ate but a few pounds had to have been dropped. This is something that needs to continue. I would like to loose 10-15 pounds. 210-215 is a very good weight for me to be at. Right now I am around 225.

  4. #194
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    7/16/2019 Tuesday

    Concept II Rower set at 6
    5 minutes @ 35 m/s
    5 rounds of 30 seconds on 30 seconds off @ >50 m/s

    Abs: 2 rounds of 20 crunches/20 side twists with a 12 pound medicine ball

  5. #195
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    7/18/2019 Thursday @ Work (Light Day)

    Today was a tough workout. I wanted to do something a little bit different on Light day. I did have 2 problems going into the workout.

    First on Monday I pulled something in my left shoulder while doing rows. It's almost better now and should be fine by next week. This contributed to using bands today.

    Second I have been developing a sore spot on my back at the base of the neck. This spot is where the bar sits during squats and it needs to be addressed if I am going to keep pushing for more weight. So far I have only been able to high bar squat because my shoulders are very tight. Today I started making an extra effort to try for low bar position. I did get the bar there and did a few sets of 5 with just the bar. The problem is that in order to do it my wrists are flexed back hard and the grip was so wide that I could easily get caught in the J hooks setting the bar back in the rack. I may try using a pad designed for squatting while I work at trying to get low bar. I wonder if a safety squat bar is in my future?

    Deadlift 135X5, 225X5, 275X1, 315X1, 385X1, 350X4 Didn't get the 5th rep at 350. Because of vacation it has been about 3 weeks since I last did deads.

    The rest of the workout was with bands.

    Superset
    One Arm Shoulder Press: Green Band X20, Green Band w/wrap around foot to shorten 2X10, Green Band X15
    One Arm Row: 30#X20, 60#X10X2, 30#X15 The 2 middle sets used Two 30#bands and were harder then 125# DB Rows that I do on heavy day!

    Superset
    Front Raise: Red Band Feet Together X20, Red Band Feet Spread 2X10, Red Band Feet Together X15
    One Arm Pulldown: Purple X20, XH Green 2X10, Purple X15
    Pull Aparts: Red X20, Green 2X10, Red X15

    Superset
    Biceps: Green X20, Purple 2X10, GreenX15
    Triceps: Green X20, Purple 2X10, GreenX15

    Band Squats
    XH Green + Purple X5
    XH Green + 2 Purple 2X11

    Superset
    High Chop: 19# band doubled 2X20 L&R
    Crunch: with 12# medicine ball 2X20

    Hamstring Lunges with purple band 1X10 L&R

  6. #196
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    7/19/2019 Friday

    Treadmill 1.5 miles @ 6.3mph with an 1/10 mile sprint @ 8mph. Time 14:05

    20 Crunches with 12# Med Ball
    20 Side to side twists with 12# Med Ball

    Shoulder stretches under the barbell

  7. #197
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    7/22/2019 Monday@Work (Medium Day)

    Today I tried using a pad designed for squatting. It did help a lot but changed the mechanics of the squat. The pad did not compress at all even with 280 pounds on it which was my working weight today. This meant that the bar sat almost an inch higher and my torso had to be slightly more upright which made hip drive feel weaker. Another problem is that the pad to bar interface is slippery. In order for it to work acceptably my elbows had to be cranked way back to form a better shelf. This was a challenge for my inflexible shoulders but did work. I will keep stretching, low bar is the solution if I can get it.

    On the plus or maybe minus side depending on how you look at it the 5th hole in the lifting belt was even easier to reach today, soon it will be the 6th hole. Also my I had to tighten up the belt that I wear every day 1 hole. The scale is of little value as it doesn't really matter what I weigh. Belt size is much more telling.


    Squat 280X5X2
    Bench 205X6, 195X6
    Chins BW(about 225) X13 Not bad since it has been over 3 weeks since I last did chins.

  8. #198
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    WV
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    This post is to bring my log up to date. I have been very busy and my log has slipped.

    7/23/2019 Tuesday
    Row 5 minuites
    Row 5 rounds 30sec on/off
    Abs

    7/25/2019 Thursday @ Work (Heavy Day)
    Squat 335X1, 280X4,5,4
    Bench 240X1, 210X4
    DB Row 125X14 L&R

    7/26/2019 Friday
    Treadmill 2 miles @ 6.3mph
    Abs

    7/29/2019 Monday @ Work (Light Day)
    Deadlift 390X1, 350X5
    Shoulders with bands
    Bi/Tri with bands
    Squat 275X5X2

    7/30/2019 Tuesday
    Row 5 minutes
    Row 5 rounds 30sec on/off
    Abs

    8/1/2019 Thursday @ Work (Medium Day)
    Squat 280X5X2
    Bench 210X5, 195X6
    Chins 15

    8/2/2019 Friday
    Treadmill 2 miles @ 6.3mph
    Abs


    8/5/2019 Monday @ Work (Heavy Day)
    Squat 325X1, 285X5X3
    Bench 240X1, 210X5
    DB Row 125X15 L&R

    8/8/2019 Thursday @ Work (Light Day)
    Deadlift 395X1, 350X6
    Shoulders with bands
    Bi/Tri with bands
    Squat 275X5X2

    8/12/2019 Monday @ Work (Medium Day)
    Squat 280X5X2
    Bench 210X4, 195X7
    Chins 13
    Bi/Tri with bands

    8/13/2019 Tuesday
    Row 5 minutes
    Row 5 rounds 30sec on/off
    Abs


    8/15/2019 Thursday @ Work (Heavy Day)
    Squat 325X1, 290X4X3
    Bench 240XFAIL, 210X4
    DB Row 130X10 L&R

    8/19/2019 Monday @ Work (Light Day)
    Deadlift 400X1, 355X4
    Shoulders with bands
    Squat 275X5X2

    8/22/2019 Thursday @ Work (Medium Day)
    Squat 280X5X3
    Bench 210X4, 195X7
    Chins 14,14
    Bi/Tri with bands

    8/23/2019 Friday
    Treadmill 1 1/3 mile @ 6.3mph
    Abs


    8/26/2019 Monday @ Work (Heavy Day)
    Squat 315X1, 290X4,5,4
    Bench 225X2, 210X5,4
    DB Row 135X8 L&R

    8/27/2019 Tuesday
    Row 5 minutes
    Row 5 rounds 30sec on/off
    Abs

    8/29/2019 Thursday @ Work (Light Day)
    Deadlift 405X1, 355X4
    Shoulders with bands
    Squat 275X5X2

    8/30/2019 Friday
    Treadmill 1 2/3 mile @ 6.3mph
    Abs

    9/2/2019 Monday @ Work (Medium Day)
    Squat 280X5X3
    Bench 210X5,4,4
    Chins 14

  9. #199
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    WV
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    9/5/2019 Thursday @ Work (Heavy Day)

    Here is an update on where I am at with my program.

    First I did a reset on my heavy squat single. It was too much of a 1RM instead of a heavy single. This was causing my form to slip.
    Second my bench stopped progressing on low volume so I added another set and am staying with a heavier weight instead of using a backoff set.
    So far it looks like the tweaks are getting things back on track. I do have to watch the overall volume on the shoulders so that I don’t overwork them and start having problems again. So far no trouble at all!

    Shoulder stretches to get to a low bar position has been a total failure. It feels like a physical limitation that cannot be stretched so I will be sticking with high bar. However, there has been one positive outcome from this. My grip on the bar has been narrowed by one finger. It doesn’t sound like much but it bunches up my back muscle and gives me more “padding” under the bar. This has eliminated the back of the neck pain that I was experiencing!

    Squat 315X1, 290X5X3
    Bench 225X2.9, 210X5X2 Almost got the 3rd rep @ 225, next week.
    DB Row 135X9 L&R

  10. #200
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    Nov 2017
    Location
    WV
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    starting strength coach development program
    9/6/2019 Friday
    Treadmill 2 miles @ 6.3mph with .1 mile sprint
    Abs
    Biceps DB Curls 25X10, 30X10 L&R
    Triceps DB Kickback 20X10X2

    9/9/2019 Monday@Work (Light Day)
    Deadlift 410XF, 390XF, 370X1, 355X6 I don't know what happened with deads today. Last week 405 wasn't super hard. I just had no power for the heavy single, but still managed to gain a rep on the work set. Most likely I was not fully recovered. Friday was the first day running 2 miles in quite some time and there was still some stiffness on Sunday night. We'll see what happens next light day.
    KB Press 20X10, 45X10 L&R
    Squat 275X5X2

    9/12/2019 Thursday@Work (Medium Day)
    Squat 280X5,5,6 Felt light today so I did an extra rep on the last set but could have done 1 more!
    Bench 210X5X3
    Chins 14

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