2017 training log

[theprodgicalson]

Crap I knew I forgot someone
@franchise24
Yes, I love the buffalo bar. For me, it takes pressure off of my elbows in the squat. High frequency squats with a straight bar plus all the other training equals wrecked elbows for me. But from me research, a lot of elbow pain can come for lack of shoulder mobility and vise versus.

 

[Perrin Aybara]

We were just talking about strongman training. Push press and the one arm dumbbell push press. I have some slight imbalances as well plus I think it'll be okay on the core, too.

I've also just started doing this thing I saw on Facebook where you lie down on your side and hold a kettlebell straight out and up for time. It's supposed to be good for your rotator cuffs.

I mentioned this in another thread earlier, but I've been using a wrists pinned back with just fingertips on the bar grip for all my squat warmups and light sets and then switch to standard grip for my heavy sets. It's helping a lot with keeping the elbow pain away.

 

[Eman]

Feel they will have good carry over in the bench

I've read from several sources that a lot of strongman competitors don't bench very much... But most have excellent bench pressing ability. The carryover from all the shoulder pressing movements is supposedly what does it.

I thought I had relatively strong shoulders but from looking at videos of some of my heavier bench sets, I think I could use improvement to aid in stability.

@Perrin Aybara @Eman
Tell me about this DB thing you're talking about. I'm intrigued....

Are you talking about dumbbell carries? Perrin and I were talking about it earlier, we were talking about single arm presses too actually lol.

The carries I did tonight were 3 sets @ 100lbs then 110lbs then back to 100lbs lol. Picked them up and carried them about 50 feet or so maybe? I'd like to superset them with leg raises next time I think.

One of the gyms I go to has a special dumbbell handle you can put weight on like a barbell. It's sorta like a circus dumbbell... It would be good for single arm presses. Never did use it. That gym owner owes me money so I haven't been up there in a little while.

 

[Eman]

I'm going to throw the DB thing in after next week and see how i like it.

The presses or carries?

 

[Perrin Aybara]

The presses or carries?

The presses. Although I would like to incorporate some carries at some point soon.

The carries I did tonight were 3 sets @ 100lbs then 110lbs then back to 100lbs lol. Picked them up and carried them about 50 feet or so maybe? I'd like to superset them with leg raises next time I think.

I don't think leg raises are going to do you any good. Superset with something like weighted planks.

 

[Eman]

The presses. Although I would like to incorporate some carries at some point soon.



I don't think leg raises are going to do you any good. Superset with something like weighted planks.

Leg raises came to mind because they are on my "route" with the dumbbells. You might be right though. Planks or maybe cable pulldowns might be good... Something to really get the abs and core muscles activated.

 

[Perrin Aybara]

Leg raises came to mind because they are on my "route" with the dumbbells. You might be right though. Planks or maybe cable pulldowns might be good... Something to really get the abs and core muscles activated.

Pulldowns would probably be my second choice. To me leg raises and crunches are more of a sculpting thing and I don't think they do much of anything for core strength as it relates to bracing for heavy compounds.

 

[ruckin]

Late but in

 

[Eman]

Pulldowns would probably be my second choice. To me leg raises and crunches are more of a sculpting thing and I don't think they do much of anything for core strength as it relates to bracing for heavy compounds.

I actually have to disagree. Leg raises, especially hanging leg raises, are tremendous for strength athletes. I started reading about them years ago when I saw an article mention that Mariusz Pudzianowski utilized them. I've TRIED to implement but I always slack off... They. Are. Hard. Especially when done right. The grip strength alone that you gain from hanging there is almost enough to justify doing them. I do use the dip bar to do the easier version though....

Standing cable crunch, I started fooling around with after reading Louie Simmons mention it. But, I could never get a good form going with them to really feel like I hit the right spot. My gym has a special machine for them though with a spot to lean against and that has been a mainstay for me. It has helped a lot with being able to flex into my belt when squatting.

Hundreds of floor crunches though? Never. Ever. Ever.

 

[Perrin Aybara]

I actually have to disagree. Leg raises, especially hanging leg raises, are tremendous for strength athletes. I started reading about them years ago when I saw an article mention that Mariusz Pudzianowski utilized them. I've TRIED to implement but I always slack off... They. Are. Hard. Especially when done right. The grip strength alone that you gain from hanging there is almost enough to justify doing them. I do use the dip bar to do the easier version though....

Standing cable crunch, I started fooling around with after reading Louie Simmons mention it. But, I could never get a good form going with them to really feel like I hit the right spot. My gym has a special machine for them though with a spot to lean against and that has been a mainstay for me. It has helped a lot with being able to flex into my belt when squatting.

Hundreds of floor crunches though? Never. Ever. Ever.

Just bodyweight ones? I'll have to research this.

 

[Eman]

Just bodyweight ones? I'll have to research this.

If you're doing them right, you should only really need bodyweight at first. If you can work your way to weighted ones, you have my respect! I've read you can put a dip belt on but I dunno how well it would work... It's to add resistance at the end, you want to really try and curl you pelvis up. Slow movement with hard squeezes... Ten seconds seems like an eternity hanging there lol.

I think I'm going to start doing them after this cycle when I change gears with training. Just a 5x5 to start, something manageable.

My gym has really shitty pullup bars though. Might try using a Smith machine with the bar up high.

 

[Perrin Aybara]

If you're doing them right, you should only really need bodyweight at first. If you can work your way to weighted ones, you have my respect! I've read you can put a dip belt on but I dunno how well it would work... It's to add resistance at the end, you want to really try and curl you pelvis up. Slow movement with hard squeezes... Ten seconds seems like an eternity hanging there lol.

I think I'm going to start doing them after this cycle when I change gears with training. Just a 5x5 to start, something manageable.

My gym has really shitty pullup bars though. Might try using a Smith machine with the bar up high.

Back when I first started lifting I did hanging knee raises with dumbells between my feet. It will get you pretty sore, how well it actually works I don't know.

 

[Eman]

Back when I first started lifting I did hanging knee raises with dumbells between my feet. It will get you pretty sore, how well it actually works I don't know.

I'm not a big fan of using dumbbells between the legs because it tends to turn into a leg excercise or works muscles in the hips too much.

 

[theprodgicalson]

I can see where you are coming from @Eman the stabilization required from hanging leg raises forces you to constantly be braced. I may throw these in with planks. My gym got a new machine a couple months back that is similar to a hanging leg raise. I figured it was an EliteFTS piece, since the majority of our stuff is and all of our new stuff is, but I can't find it on the website. I'll take a pic and send it to you this weekend. I used it once and got was very similar to a hanging leg raise. You just don't have to hang and utilize grip strength. Bracing is still the same.

 

[Eman]

I can see where you are coming from @Eman the stabilization required from hanging leg raises forces you to constantly be braced. I may throw these in with planks. My gym got a new machine a couple months back that is similar to a hanging leg raise. I figured it was an EliteFTS piece, since the majority of our stuff is and all of our new stuff is, but I can't find it on the website. I'll take a pic and send it to you this weekend. I used it once and got was very similar to a hanging leg raise. You just don't have to hang and utilize grip strength. Bracing is still the same.

Might just be a movement I need to work at for myself but I would label them a pretty advanced move. When done correctly! They aren't as hard when you half ass them.

I found that it worked core well just to keep yourself from swinging through reps.

 

[theprodgicalson]

Might just be a movement I need to work at for myself but I would label them a pretty advanced move. When done correctly! They aren't as hard when you half ass them.

I found that it worked core well just to keep yourself from swinging through reps.

exactly, keep your core stationary through the movement is tough. Rather than it swinging through the movement with your legs. im going to give these a try again soon. i always did them with those things you hang and hold your arms in place with the straps.

 

[theprodgicalson]

Wave 1 Week 2 Day 2
Competition bench with chains
285 +80lbs in chains
1 set 3 reps 10RPE
255 +80lbs in chains
4 sets 3 reps

Competition Squat
395 with Buffalo bar
3 sets 5 reps 8RPE
365
2 sets 5 reps

Bench with light bands
205 +80-110 resistance
2 sets 7 reps 8 RPE
185 + resistance
2 sets 7 reps 8RPE
160 + resistance
1 set 7 reps 8RPE

Curls
3x10

Overall a decent session considering I was still kind of sick. Brought the last bench with chains rep a tad too low. Would have liked more on Comp Squats but my knee was kind of bothering me, making it shoot inwards on the way out of the hole.


Wave 1 Week 2 Day 3

Competition Squats with medium bands(buffalo bar)
190+ 220-280 band tension
5 sets 3 reps 8RPE
170 + band tension
1 set 3 rep 8RPE

Barbell Rows
205
5 sets 7 reps 8RPE

Close Grip Push-ups
3 sets AMRAP


Surprisingly these squats felt way better than the day before. I expected the opposite. Focused on keeping my knees driven outwards out of the hole.

 

[theprodgicalson]

Went in for an ART appointment yesterday. i highly recommend this to everyone.

i went in because my left knee has been tracking in on squats. coach recommend some stuff for me to do at home and said ART wouldn't hurt. i explained to my therapist my problems and squatted down into a stance to show her how much more i can open my hip on my right VS my left. after the 30 minute session both were able to open up the same amount. will also my voodo flossing my ankle along with rolling out the arch of my foot.

 

[Eman]

ART appointment

What is ART?

 

[RodgerThat]

What is ART?

Active release technique, some Chiropracter's do it and some advanced masseuses do too