Log Doc

[ROB581211]

Thank you kind sir. Now my life will be complete once I get you I to a true PL program lol

I was thinking it would be a good way to start the new year.

 

[jaymaximus]

I was thinking it would be a good way to start the new year.

If I can do it, ANYONE can!

 

[Mr.B66]

Spoke with a physical therapist today who is also a co-owner of a crossfit gym here in town. I've heard lots of good things about her plus she deals with mainly competitive athletes so she has a lot of experience in lifting and treating patients. Anyway I have a consultation with her next Friday for the back and elbow. Hopefully good things to come

Today:
Squats w/ belt: x4 @9 no load drop; 315x4, 345x4, 365x4, 385x4
Competition raw bench: x4 @9 no load drop; 185x4, 205x4, 225x4
3ct paused bench: x5 @9 no load drop; 155x4, 185x4, 205x4

Felt good for my second day back after almost 3wks off. Elbow after up a little but back felt fine. Did inversion therapy with a band before and after lifting and it def helps.

I feel you on the elbow pain. Lately mines been so bad it wakes me up at night with a searing burning pain, f**king sucks. Havent benched in 3 weeks hoping the break plus ice plus tiger balm will help.
BTW how you doing Doc? You still on the mend?

 

[Docd187123]

I feel you on the elbow pain. Lately mines been so bad it wakes me up at night with a searing burning pain, f**king sucks. Havent benched in 3 weeks hoping the break plus ice plus tiger balm will help.
BTW how you doing Doc? You still on the mend?

Get yourself some voodoo floss brother. Look up Kelly Starrett videos on tennis elbow and how to use it. Works wonders, just ask Brutus. Also I picked up a Guasha scraping tool which you could also use on the elbow/forearm.

Still on the mend but lifting again and meeting wih a PT next week.

 

[Docd187123]

Tuesday:

Squats with belt: x4 @9 no load drop; 345x4, 365x4, 385x4
Competiton raw bench: x4 @9 no load drop; 185x4, 205x4, 225x4
3ct paused bench: x5 @9 no load drop; 155x5, 185x5, 195x5
Curls: 3x10
Tricep push down: 3x10
Standing abs: 3x10

 

[Docd187123]

First time pulling in a month. Felt good on the back but also felt weak as fukk. Lost a lot of grip strength also.

Deadlifts w/belt: x4 @9 no load drops; 315x4, 335x4, 355x4 (could've done more but didn't want to go too hard too quick)
Floor press: x4 @9 no load drops; 165x4, 185x4, 205x4
Front squats: x6 @9 no load drops; 185x6, 205x6, 225x6
Lat pulldowns: 3x10
Front raises: 2x10
Weighted incline situps: 2x10

PT is tomorrow afternoon. Excited to hopefully get some relief finally. Lifting with my coach and another forum buddy on Saturday.

 

[Docd187123]

Lifted with coach and another forum buddy today.

Buffalo bar squats: x5 @9 no load drops; 365x5
Buffalo bar touch and go bench: x5 @9 no load drops; 205x5
Front squats: x6 @9 no load drops; 225x6

 

[Mr.B66]

Hows the back holding up Doc?? Looks like your back into the swing of things.

 

[MindlessWork]

Solid lifts Doc, and I'm positive all the help you been getting will work wonders for you so you can lift pain free again.

 

[Docd187123]

Hows the back holding up Doc?? Looks like your back into the swing of things.

Back is pretty good. I could be pushing a bit harder but not just yet until I feel solid enough about it. The physical therapist did some stretches with me and then did some dry needling work on both sides of L4 and L5 as well as my glutes. This took some of the tightness away immediately.

She also helped me with my shoulder mobility. I was suffering from the tightest sub-scapula, pec insertion, and teres minor muscles that she's ever seen lol. A good stretch for the sub scapula and some dry needling in the teres minor and pec insertion point helped TREMENDOUSLY.

 

[Docd187123]

Competition squats w/ belt: x5 @9: 315x5, 335x5, 355x5, 365x5
5% fatigue load drop: 330x2x5

Competition bench press: x5 @9: 185x5, 195x5, 205x5, 215x5
5% fatigue load drop: 185x2x5

2ct paused bench: x4 @9: 155x4, 185x4, 195x4, 205x4
5% fatigue load drop: 180x3x4

EZ bar curls: 3x10 (I fucking hate the EZ bar for curls but elbows were hurting)
Face pulls: 3x10

 

[Docd187123]

Competition squat w/ belt: x4 @9; 335x4, 345x4, 355x4
5% load drop: 325x2x5

Bench touch and go: x5 @9: 185x5, 205x5, 215x5
5% load drop: 195x3x5

CG incline bench: x7 @9: 135x2x7 (no energy on these)

Poptarts (these saved the day)

Tricep push down: 3x10
Curls: 3x10
Abs: 3x10

 

[MindlessWork]

Competition squat w/ belt: x4 @9; 335x4, 345x4, 355x4
5% load drop: 325x2x5

Bench touch and go: x5 @9: 185x5, 205x5, 215x5
5% load drop: 195x3x5

CG incline bench: x7 @9: 135x2x7 (no energy on these)

Poptarts (these saved the day)

Tricep push down: 3x10
Curls: 3x10
Abs: 3x10

At least you gave it your all, Doc

 

[Docd187123]

Deadlifts off mats: x4 @9: 315x4, 345x4, 365x4, 385x4, 405x4, 415x4
5% load drop: 375x1x4

CG bench: x7 @9: 135x7, 155x7, 180x7
5% load drop: 165x2x7

Lat pulldowns: 4x8

Should have done rows but had no energy for them. Food intake wasn't there this morning.

 

[Docd187123]

Wk 5

Competition bench w/ wraps: x3 @9: 185x3, 215x3, 225x3, 235x3
5% load drop: 225x3

Deadlift w/ belt: x3 @9: 355x3, 365x3, 385x3
5% load drop: 355x2x3

Push press: x5 @8: 115x5, 135x5, 145x5
5% fatigue repeats: 145x3x5

Front squats: x5 @8: 185x5, 205x5, 215x5
5% fatigue repeats: 215x2x5

BB curls: 3x8
Tricep push downs: 3x10
Abs: 3x10

 

[turcao]

Wk 5

Competition bench w/ wraps: x3 @9: 185x3, 215x3, 225x3, 235x3
5% load drop: 225x3

Deadlift w/ belt: x3 @9: 355x3, 365x3, 385x3
5% load drop: 355x2x3

Push press: x5 @8: 115x5, 135x5, 145x5
5% fatigue repeats: 145x3x5

Front squats: x5 @8: 185x5, 205x5, 215x5
5% fatigue repeats: 215x2x5

BB curls: 3x8
Tricep push downs: 3x10
Abs: 3x10

Do you normally do push press in place of strict press?

 

[Docd187123]

Do you normally do push press in place of strict press?

It's been a while since I've done push presses actually. I tend to go back and forth between the two every so often. I'm not competing in Oly lifting where the push press is much more important towards helping the jerk. My programming now calls for push presses rather than strict OHP to allow greater loading on the bar, work the hip drive, and get explosive in pressing all of which will hopefully carryover towards benching.

 

[Mr.B66]

It's been a while since I've done push presses actually. I tend to go back and forth between the two every so often. I'm not competing in Oly lifting where the push press is much more important towards helping the jerk. My programming now calls for push presses rather than strict OHP to allow greater loading on the bar, work the hip drive, and get explosive in pressing all of which will hopefully carryover towards benching.

Hey Doc! When do you think your gonna compete again? Anything on the horizon?

 

[Docd187123]

Hey Doc! When do you think your gonna compete again? Anything on the horizon?

I have my eyes set on the beginning of April. I have a specific meet in mind...provided I can stay healthy.

I'll be wrapping up my current programming in a few more weeks, do a mock meet in the gym to test for new maxes then I'll go back to my coach for a good peaking cycle for competing.

 

[Perrin Aybara]

Just dropping in, will be following this log, Doc.