2017 training log

[theprodgicalson]

What is ART?

Here is a basic run through for hip. ART stand for Active Release Therapy or Technique. This isn't the best exampl as it doesn't seem he is applying much pressure and he is going trough the motions rather quickly. If you have watched any Chris Duffin videos where he uses the Boomstick, it's the same thing. The therapist apples pressure to an area on high tension and runs it through a range of motions.

The girl I go to spends 20-30 minutes massaging the area/s she is working on and the other 10-15 minutes going through ART. She works on a lot of professional athletes and for her being as small as she is, can apply some really good pressure with her tiny fingers

 

[Eman]

The girl I go to spends 20-30 minutes massaging the area/s she is working on and the other 10-15 minutes going through ART.

What's she do for the last 5-10 minutes?

Interesting... This is something I need to look into. I've been wanting to go to a particular local Chiro that does a bunch of different wellness techniques. He'd probably have a field day with me. Hips are something I need some work on... I am sure there is some serious adjustments he can do on me too.

The guy that owns the place was a former weightlifter or powerlifter, I forget which.

 

[theprodgicalson]

What's she do for the last 5-10 minutes?

Interesting... This is something I need to look into. I've been wanting to go to a particular local Chiro that does a bunch of different wellness techniques. He'd probably have a field day with me. Hips are something I need some work on... I am sure there is some serious adjustments he can do on me too.

The guy that owns the place was a former weightlifter or powerlifter, I forget which.

I wish! She's sexy which adds to the allure for sure. Along with she is actually really good at her job.

I would check into it. I have been looking into dry needling and gratson, but haven't taken the plunge. I definitely say it's worth it to try at least a couple times. You won't always see instant results. May take a couple sessions. You may also need to shop around. I went to a different place first because A) it's 1 mile from my house B) they show them working with some "athletes" on their site C) because he is a chiro. First appointment cost me $100 for an "evaluation" and he didn't ART on me for maybe 5 minutes. Said he would make up for it in my next appointment. Next appointment was $50 and 15 minutes. Felt very rushed and an in and out service. He even told me to come in extra early as I was the first client and he would spend extra time on me. Full of shit.

 

[theprodgicalson]

Wave 1 Week 3 Day 1

Competition Deadlifts with light bands
540 + 100-140 band tension
2.5 Reps
After the second rep the bands pulled the bar out in front of me. i should have reset, getting my shins closer to the bar and in optimal position. i choose to try and muscle it up (terrible choice) got it just above my knee and it was pulling me forwards too much and let it go. judging by the speed of the second rep, i would have had a third.

because of this i decided to do a 15% drop rather than 10%
440+ 100-140 band tension
4 sets 3 reps

One Arm Standing DB Push Press
90
2 sets 3 reps 9RPE
80
1 set 3 reps 9RPE
70
1 set 3 reps 9RPE

Again, left reached the prescribed RPE before the right. i actually supersetted these with the below, i was running low on time. could use the extra conditioning also.

Hyperextensions
BW
3 sets 10 reps

with these i like to have my toes pointed at about a 30 degree angle. i feel it more in my glutes/low back this way. Along with make sure i contract everything at the top.

 

[theprodgicalson]

while im bored at work. figured id post about meals/nutrition.

below is generally what i started eating on training days. adjusted my macros a bit around so we will see how it works out.

upon waking drink 1 quart of water

meal 1
5 Whole Eggs
5 Egg White
1 cup green peppers
1 tablespoon coconut oil
51P/10C/38F

meal 2
2 Cups Kodiak Power Cakes
roughly 3 tablespoons blue agave
1 tablespoon coconut oil
56P/168C/22F

meal 3
10oz Chicken Breast
1 cup Jasmine Rice
Asparagus
71P/178C/8F

Meal 4
1/2 Cup Steel Cut Oats
1 Fudge Round
12P/100C/17F

Meal 5
1 carton Egg Whites
50P

Meal 6
1/2 Cup Jasmine Rice
16oz Ground Sirloin
1 Cup green peppers
1 Tablespoon Coconut Oil
95P/91C/72F

335P/547C/157F

Also drink roughly 1 gallon water before lift and at least another 1/2 gallon afterwards.

Puts me at just about 5k calories. occasionally dinner is different and sometimes lunch is ground turkey. i dont really use any spices. a dab of salt here or there. also BBQ on my chicken. i didnt factor that into this as i make my chicken in a slow cooker with the BBQ so who knows how much i have per piece. also, some days i have ice cream after meal 6. but this is the baseline. 340P/550C/160F

 

[theprodgicalson]

Wave 1 Week 3 Day 2

Bench with 40lbs in chains
295 + chains
3 sets 3 reps 8RPE
275 + chains
3 sets 3 reps 8RPE

Competition Squats
365
5 sets 7 reps 7RPE

Bench with 100-140 band tension
155
2 sets 10 reps 8RPE
135
1 set 10 reps 8RPE

I FORGOT TO DO CURLS...SHIIIIIIT. Ill just throw them in today

Main bench movement wasn't what I would have liked. Left Shoulder felt a bit off and couldn't get into a good groove with it. Going to floss it today. Squats felt great. Best they have in a while and I forgot my Romaleos so I used chucks. Probably should have went heavier but I'm glad to get some solid volume in and home technique on my worst lift down.

 

[theprodgicalson]

Wave 1 Week 3 Day 3

Competition Squats with medium bands

215 + 220-280 band tension
5 sets 7 reps 7RPE

Pendlay Barbell Row
295
1 set 3 reps

Close Grip Push-ups
3 sets AMRAP

Went to the old commercial gym. So the way I rigged the bands probably wasn't the most efficient. But got some solid work in for sure. They felt great again.

 

[theprodgicalson]

Wave 2 Week 1 Day 1

Deadlifts
495 + 60lbs of chains
3 sets 3 reps 8RPE
465 + 60lbs of chains
2 sets 3 reps 8RPE

Standing Overhead Press
175
3 sets 5 reps 8RPE till 9RPE

SSB Suspended Good Mornings
350
3 sets 7 reps 8RPE
310
2 sets 7 reps 8RPE

first two sets of deads were with a belt, the rest were not. Going to try and do as much work without a belt as possible. I honestly forgot to put my belt on on the third set and they didn't feel bad. SOHP went okay. Did a lot of build up sets. Suspended GM's may be my new favorite deadlift assistance lift. Place bar on bars in the rack at the level you would generally start your deadlift in and go from a dead stop. No stretch reflex. Blasted my hams/glutes.

I also supersetted banded hyperextensions with curls at the end. Not scheduled in my program but I was feeling good.3 sets of 10 each

 

[theprodgicalson]

Wave 2 week 1 Day 2

Bench with bands
225 + 50-75 band tension
3 sets 7 reps 7RPE
205
2 sets 7 reps 7RPE

Competition Squats
450
1 set 3 reps 8.5RPE

405
4 sets 3 reps

Spoto Press
250
5 sets 5 reps

Everything felt heavy today. Am using a lighter band now for bench since no more chains. Squats felt heavy. They didn't move fast but was consistently able to push through them. First time doing Spoto press. The first few sets were just getting used to it. The subsequent sets felt way better and I could have probably went another 10lbs and been okay. Just one of those days in which I'm glad I use RPE

 

[theprodgicalson]

Wave 2 Week 1 Day 3

Squats with Cambered SSB bar
395 + 80lbs in chains
1 set 3 reps 8RPE
345 + 80lbs in chains
4 sets 3 reps

Pull Ups
4 sets AMRAP
18, 15, 10, 7

JM Press
125
3 sets 10,10,9 reps

Squats felt better than the day before but my top set was awful. The cambered bar is a bitch in the hole. It looked and felt ugly so I cut it there. Looked like I was good morning it a lot.

Was excited to have pull ups back in the program. Feel like I haven't done any horizontal pulling in forever. Not what I would have liked but better than I thought I was gonna do. Moved quick till the 14-15th rep then gassed out quick. Tendinitis started bothering me so I used straps and went fairly light on the JM Presses. Was programmed for 8-10 reps at failure for 3 sets so I payed it safe to not wreck my elbow.

 

[Perrin Aybara]

18 pull ups is pretty badass for someone your size. I've been thinking of trying those good mornings from the bottom. I'm attempting to deadlift again on Wednesday and I think I'm going to try those soon after.

 

[theprodgicalson]

Yeah body weight was 238.5 at time of training. I don't do dead stop pull ups either. Just bang them out. Used to be able to do 25-30 at around 210-220. Hoping to hit 20 next week

 

[theprodgicalson]

Wave 2 Week 2 Day 1

Deadlifts
445 + 60lbs of chains
2 sets 7 reps 8RPE
405 + 60lbs of chains
3 sets 7 reps 8RPE

Standing Over Head Press
165
6 sets 5 reps

SSB Suspended Good Mornings
355
2 sets 5 reps 8RPE
315
3 sets 5 reps 8RPE

Deads weren't quite where I would have like them weight wise. High reps were killing me. The final set I thought I was going to puke. SOHP i went a little too light on so I added an extra set. Was fairly fatigued by the time GMs got around so those were a brute to get going.

All in all a solid session for sitting on the throne majority of Sunday and Monday.

 

[theprodgicalson]

Wave 2 Week 2 Day 1

Bench with Bands
305 + 50-75 band tension
1 set 3 reps 9RPE
275 + 50-75 band tension
4 sets 3 reps 8RPE

Competition Squats with Buffalo bar
370
5 sets 5 reps 7RPE

Spoto Bench
285
2 sets 7 reps 8RPE
265
3 sets 7 reps 8RPE

Hammer Curls
Seal Rows
Abs
5 sets 10 reps
(did a "circuit" with these. one right into the next with 30-60 seconds rest between sets. again not all of this was programmed so i used lightweight to just get blood pumping and to get heart rate up. Abs we have this stationary "machine" that is like a hanging leg raise and i use that)

overall a good session. right where i figured for bench. the drop sets i could have done another 2-3 sets easily. was happy with squats considering i deadlifted for reps the day prior. am still playing around a bit with this new stance/foot positioning.

 

[theprodgicalson]

Wave 2 Week 2 Day 2

Squats with Cambered Bar
400
6 sets 3 reps 8RPE

Pull ups
4 sets AMRAP
18, 16, 11, 9

Dips
BW + 70lbs
4 sets till failure(8-10 reps)
10, 10, 9, 9

Fucking solid session. Spent a good bit warming up and doing and bunch of smashing my hips as they felt tight. Hung in the inversion table at home before I left for 4 minutes 4 sets which I feel really helped my hips. I probably could have gone up in weight honestly but am sticking to getting solid work in with the new squat stance. Felt really good today.

Pull ups weren't over the 20 I wanted on the first set but still increased capacity which is good.

Choose to do weight dips versus JM Presses or Tate Press as both of those seem to flair up my tendinitis. Was lightweight surprised as I haven't done them in a minute at the weight moved

BW 235.8 first thing in the AM

 

[theprodgicalson]

Wave 2 Week 3 Day 1

Deadlifts
550 + 40lbs in chains
1 set 3 reps 10RPE

490 + 40lbs in chains (beltless)
3 sets 3reps

Stand Overhead Press
185
2 sets 3 reps 9RPE
165
2 sets 3 reps

SSB Suspended Goodmornings
Bar x 3 x 10

Tore my callus on the third rep of deads making the bar slip and me hitch. Speed from second rep should equate to a solid 3rd rep at 9RPE. Did 535 with chains on the set before this with relative ease at around 8RPE so figured this was a solid jump. Still felt great

Feel like Over head pressing like I am is going to drastically improve my bench over time for sure. It's my weak area no doubt

 

[franchise24]

Wave 2 Week 3 Day 1

Deadlifts
550 + 40lbs in chains
1 set 3 reps 10RPE

490 + 40lbs in chains (beltless)
3 sets 3reps

Stand Overhead Press
185
2 sets 3 reps 9RPE
165
2 sets 3 reps

SSB Suspended Goodmornings
Bar x 3 x 10

Tore my callus on the third rep of deads making the bar slip and me hitch. Speed from second rep should equate to a solid 3rd rep at 9RPE. Did 535 with chains on the set before this with relative ease at around 8RPE so figured this was a solid jump. Still felt great

Feel like Over head pressing like I am is going to drastically improve my bench over time for sure. It's my weak area no doubt

Over head press provides good carry over to my bench for me.

 

[theprodgicalson]

Over head press provides good carry over to my bench for me.

its become my weak area for sure. i never really did standing overhead until maybe this time last year. always did DB seated presses, which i was strong at but i stopped doing those also. goal for year end is to be repping 225 SOHP.

 

[theprodgicalson]

Wave 2 Week 3 Day 2

Bench
275 + 80-100 band tension
1 set 3 reps 9-9.5RPE
255 + 80-100 band tension
3 sets 3 reps 8RPE
245 + 80-100 band tension
2 sets 3 reps 8RPE

Competition Squats buffalo bar
365
4 sets 7 reps 7RPE
345
1 set 7 reps 7RPE

Spoto Press
265
1 sets 10 reps 7RPE
275
3 sets 10 reps 8RPE

Hammer Curls
35
3 sets 10 reps
superset with
Chain Flys
60lbs of chains
3 sets 10 reps

bench felt really on point. used some different bands again as the ones i wanted where all being used. i got a little advantageous on my jump from my last warm up to first working set. last warm up was at 235 and it felt like a joke so i jumped to 275 figuring thats where i was going to be. the rest of the sets felt great.

Squats with the new stance and flats is starting to feel really great and is treating my hips really well.

Was really surprised with the weight moved on Spoto presses. Added in chain flys at the end cause I was feeling really good. Will probably superset my last lift of the day with something I need work on on the days where I'm feeling really good. I highly recommend chain flys. First time doing them and holy fricking pump. Takes a lot of the pressure off your shoulders and I felt like I could concentrate on my chest more

 

[theprodgicalson]

Wave 2 Week 3 Day 3

Squats with Cambered bar
340 + 40lbs in chains
5 sets 7 reps 7RPE

Pull Ups
AMRAP (17,14,10)

Weighted dips
BW + 85lbs
9,8
BW + 75
8


Squats felt great again and confidence is boosting in that lift for sure. A lot of volume moved this week on squats so I'm really happy with that. Got some DOMS today. Was going to go in today and do some farmers carries and prowler work but chose to rest, eat and hang with some friends instead.