Squat Training Wednesday April 8, 2015

Had a decent squat workout tonight and a nice little PR.

SSB box squat, one down from the highest setting: 45’s x 1, 45 + 25 x 1, 2 plates x 1, 2 plates + 10 x 1 (belt), 2 Plates + 25 x 5,5,6 (PR)

Reverse hyper: 90 x 2 x 15

prowler push, no weight: 6 lengths (four lines on concrete) with 60 sec rest

Believe me, I felt kinda stupid pushing an empty prowler but I know last week the pushes didn’t go to well even with 25’s. Just getting into position and trying to move fast was hard enough.

ARSD: plate + 25 x one trip per side

Fwd drag from ab pulldown position: plate + 25 x 1 trip, 2 plates + 25 x 1 trip

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Squat Training Wednesday April 8, 2015

Training Sunday, April 5

I got another “deadlift” workout in. I’m still basically doing a block pull and working my way down to the floor. On the plus side I had almost no back pain on these, just a little diffuse discomfort. I checked and I’m low enough now that I don’t need to mess around with the block and putting the mats under my feet. Now I can put three mats under each side of the bar and stand on the platform and be on the same height I pulled at this week. I’m hoping next week I can get one mat even closer to the floor. These felt super strong on the singles, it wasn’t until I started pulling reps that I can feel a little something in my back. I don’t think it’s bad form, since I’ve pulled hundreds if not thousands of rep deadlifts, I think I’m still building up strength/endurance in those muscles that are keeping my back stable.

Block pull, low box: 225×1 (no mats). 275 x 1 (no mats), 1 (1 mat), 1 (2 mats), 1 (3 mats), 1 (4 mats), 5,5 (4 mats), 8(4 mats, added a belt)

 

reverse hyper: 2 plates x 2 x 10 superset with

pullup: bw x 5,3

 

ARSD: plate + 2 1/2 + 25 x 1 trip per side

These sled drags were pretty tought today. I was feeling them down in my ankle/peroneal muscles. Between the way they make me feel in weird places (peroneals??) and the general improvement in my back since I started doing these, I think I’m on the right track.

Side note: I had a family thing for Easter and I worked late so I didn’t get out of bed very well so I was rushed for time. Otherwise there are a few other things I would have liked to have done.

Training Sunday, April 5

Sled Drag March 31, 2015

My main effort was a bunch of sled dragging this session for about half an hour. That anti-rotation sled drag (ARSD) really seems to be doing something.

I did the ARSD, rows, facepulls, curls, tricep extensions and belt drags.

I’ve also been experimenting with doing a couple sets of reverse hypers, just for it’s purported restorative effect on the back. I only use a plate or two on the Rogue with the short strap my gym has.

Sled Drag March 31, 2015

Small Victories, Victories None-the-less

One of the things I like about training is that you can chalk up every little advance as a win. As long as you keep going for weeks and months you’ll wind up better off than you are today. It’s that kaizen principle I’ve blogged about before (although the link eludes me).

With that said, today wasn’t great but I got some things done that I really needed to. My deadlift has always been my pet lift and in the past has remained pretty decent even when the rest of my training goes to hell. Ever since my big cross-country move my back has been touchy and my deadlift has suffered. The last time I tried to pull I basically couldn’t even complete the movement without pain. I needed to take a few steps back along the progression but I wasn’t willing to do it. Now, going back in with a clean slate I came in with the same plan I would take with a brand new client and I got through the session without any pain.

Instead of warming up with a single rep at 315 and then jumping up by 50 pounds until I got to my working set, I started out with 225. I also started pulling off a fairly tall block (maybe 5 inches?) and added a 1/2 inch rubber mat under my feet until I got to a block height that allowed me to get the most range of motion I could without pain. That wound up being 3 mats.

block pull: 225×1 (no mats), x1 (1 mat), x1 (2 mats), x1 (3 mats), 275 x 1, 5,5,5

invert rows on rings bw x 3 x 10 superset with

1LRDL 3 x 10 L and R

I got to reading Eric Cressey’s blog and found some stuff by the Posture Restoration Institute about being stuck in “right stance”. I wanted to test and see if I was capable of standing on my left foot and pulling a band across my body from right to left. Turns out I really can’t, so that’s a movement I’m going to start working on.

After those pulls and the weird band work, my torso musculature feels all stretched out and tired. I’m definitely shaking something loose, so to speak, and I hope my back/deadlift yield dividends because of it.

Small Victories, Victories None-the-less

Training Feb 6, 2014

I’m filing this from my improvised stand-up desk on my treadmill. I’ve been doing a lot of that lately. It’s boring but it’s also conveniently located in my living room and it doesn’t bother my foot too much.

Tuesday’s Strength Training (speed/conditioning focused)

hang clean: 175x10x3 ~60s rest

de box squat to medium box + 35lb plate:up to 185 x 6 x 5 ~60s rest These were super fast on first and second set.

invert (hanging, bodyweight) row on smith machine, 5 hooks up (4 showing): bwx12,12,10 Set one was super fast. I always try to cut myself in half with the bar on these, do them explosively as possible. I used to tell my clients that they should pull their rib cage halfway through the bar so if the bar were a blade we’d have to take them to the emergency room.

I finished with a bunch of kettlebell work with a pair of 20s doing a complex with curls, rdl, row and front squat. The volume on these was terrible. Next time I’ll do these more diligently and get some more reps in.

I’ve been doing a bunch of mobility work every day, even coming in on off days just to do it. I’m trying everything I can find on Mobility WOD for hip mobility/acetabular impingement. Great site and Kelly Starrett is a saint.

Training Feb 6, 2014

More Updates

Hello, all you little goombas in Attack-land. Training has been pretty uneventful. I was on an exercise working 14 on/21 off for a while and that threw my diet, training and recovery all out of whack.

On the plus side, I’ve been making a lot of progress in fixing my junky hip. As long as I make sure to traction it I can do some squatting without limping around afterwards. On the down side, I’m weak as a kitten. I’m up to using double black bands for the tractioning exercise. That’s a hell of a lot of tension pulling on my ol’ leg bone.

military press: 45×3, 95×3, 135×2, 155×5,5,5(+2 jerks) 75×15 I’m not sure what was up but all my militaries felt horrible. Either too narrow or too wide grip I think. It also killed my right hand, which is weird.

Front squat: 45×5, 95×3, 115×2, 135×1, 155×1, 185x 2 x 5

box squat: worked up to 135×10, 155×10, 165×10 on the medium box with no shims on top. I laddered my way up in weight and down in box height, being super cautious. I really hope this movement just feels weak because it is from not being able to train it for so long. I hope it’s not the case that something is still messed up and I haven’t rattled it loose.

double stack lat pulldown: workup to 50 per stack x 2 x 15 superset with 20 bodyweight squats to low bench

25 pushups and some more tractioning and stretching

 

 

 

More Updates

Workout, Delicious Dinner and Okay Labs

First my workout:

hang clean: 180 x 10 x 3 1:30 rest on these and never really felt exerted

speed box squat, medium box + 45 plate: 165 x 6 x 5 1:00 rest, strict Speed was good on these, and because I didn’t push the depth at the start my hit didn’t even twinge till set 2 or 3. It didn’t feel great by the end but it didn’t feel as bad as normal. I think I’m slowly getting my hip flexors back where they need to be. I was pretty aggressive with the prone butterfly stretch/mobilization today and i think it payed off.

oly bar curl, as fast as possible: 70 x 3 x 10 1:00 rest, strict

2000m test on Concept 2:

New PR on the Concept 2, Monday January 6, 2013
Pics or it didn’t happen, bro.

Finishing in almost 8 flat was a new PR. Already making progress on those 2014 goals. I definitely will be taking down these PR’s once I read up how to set up the rower correctly.

I also got some pullups done today at work, which I don’t want to forgot. I got 8 reps with a lonnnng deadhang pause on each rep.

Now, onto dinner. I scarfed it down too fast to snap a picture but I made some tasty and quick green curry with beef, cucumber and kale. I didn’t have Jasmine rice, which is my hands down favorite, but there was already cooked brown rice in the fridge. I added a table spoon of green curry paste I got at the Asian market to a little bit of water in a small sauce pan. It’s much hotter, cheaper and better for you than what I have seen in my local grocery store. Plus it comes in a sweet tub.

To that I added a teaspoon of macadamia nut oil and 5 ounces of under blade steak that I scrupulously trimmed the fat off of. I just dumped a little bit of chopped cucumber on top and then a big heap of kale that I smashed down with the lid. I let it simmer covered while I hopped in the shower and when I got out, voila, tasty green curry without a lot of junk. If I had had a little scallion it would have been perfect.

Last item, I got my lipid panel back today, which I was sweating. Turns out it wasn’t too bad. Increasing my HDL is going to be a priority over the next few months but at least I’m not in any imminent danger.

Workout, Delicious Dinner and Okay Labs