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Nate's dead, fallen tree

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coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/05, 01:39 PM ok. now i know you explained this to me once already, but for teh GMs, i am to start from up top, come down and hit the pins at about as low as i cant get with solid form, pause, and then lift back up correct? or is it touch and go? ok... i thought that would be your reason for the upper work. thanks
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 01:58 PM I start standing and go down to the pins. I let the pins take pretty much all the weight(at least 90%). You definitely want to come to a dead stop doing them this way. You could start from the pins and if I was doing them suspended from chains that is probably how I would do it. However, I find it too difficult to find my grove starting off the pins.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/06, 08:33 AM 3/6/08 DE Upper bench w/ minis barx5 95x5 135x3x9 (3 cl, 3 med, 3 wi) BB OHP (top of head) bar10 95x5 135x3 155x3 175x0 <-- hurt my shoulders and felt like to much 155x3x2 DB Rows 105x10x3 Rear Flies / Band Skull Crusher / DB Shrugs 25x10, 30x10, 35x10 / purplex10x3 / 120x10x3 EZ Preacher Curls / DB Flies 65x10x3 / 40x10x2 ok day i guess. good to get band work in. hopefully it will speed up a bit as my last few sets were a little slow. seems my shoulders definetly need some work. what do i concentrate on? do i do 3-4 board work or do i do shoulders? DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/06, 08:50 AM I have had a lot of success lately doing heavy triples on the Standing OH press. I hit 140 for 3 the first week and now I can hit 155 for 3. I am pretty confident that I'll hit 160 for 3 this week. Make sure you setup and bench exactly like you would for ME bench on your speed day.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/06, 10:22 AM ok. yea, im trying to get my set up down perfectly. i did better today, but i still dont know if i feel as if i move up the bench... hey, i have a question in regards to nutrition so it might be better over there but who knows. i get up at 6am so i can get to the gym. this leaves me with time to get in something small and lite before the gym. i then work out and get my protein shake w/ a good bit of carbs too. then i come home. its normally around 845. im extremely tired after this b/c i normally only get like 5-7hrs of sleep or so, so i normally fall asleep. today for example i slept from about 845 til 1015 or so. should i be somehow getting a meal in there before i sleep or something. i know the anabolic window closes up, but i cant figure out which is better for me. i dont have a car so sometimes grabbing up food is difficult for me, and today i probably wont get food til 11 or so. thats a long time w/o food. thoughts?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/06, 10:53 AM I never think about timing. I just eat when I am hunger, which happens to be a lot. Sometimes I force food down if I know that I am not eating enough, but for the most part I just eat whenever.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/06, 12:22 PM I would definitely try to get something in. Even if it was only a shake before passing out. I might also suggest adding an egg to that shake for the cholesterol, and mixing the shake in milk instead of water for the added glycemic response and slow digested cassein. A lot of people would say to set an alarm to wake up an hour later, but I think the sleep is probably more important. I think post workout nutrition is definitely important, but I also think it's somewhat overrated. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/06, 01:29 PM well, like i said i drink a shake at the gym before i leave. thats normally about 45min before i pass out. i guess i could get another one in. i am trying to aim for more protein/carbs in morning and protein/fat at night (trying to clean up teh diet a bit) i eat when im hungry, so when i wake up from these naps i am absolutely starving.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/07, 09:01 AM 3/7/08 DE Lower box squats w/ purples barx5 135x5 185x3 205x2x8 DE deads 135x2 225x1 245x1x8 (4 sumo, 4 conv) RDL 315x1+5 (1st was off the floor so conv dead, then 5 RDL) 335x1+5x2sets (same) TKE / Band Woodchops greenx20x3 / purplex10x3 Prowler pushes (both ways) so a bball court is only about 90ft. i have been doing half court normally. so i guess i have only been doing like 15yds and not 40. im an idiot. but today was a little more intense 90lbsxfull court x 3.5times (3rd one was only half court) good day. purples felt real different. have not used them in a long time. DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/07, 09:35 AM Good shit. I like that training session.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/09, 05:25 PM hey. i might have to change up my ME rotation for lower. its spring break and im trying to head home, but the gym out there doesnt have buffalo bar/bands. im planning on bringing my minis but that wont do anything for ME lower. how about if i change it to 1: GM 2: SSB /DL 3 squat 4 GM 5 SSB/DL 6 squat 7 squat or was there a reason for SSB/DL being first?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/09, 09:12 PM 3/9 got some accessory work in at the gym. planned on solely shootin hoops but oh well... played a little PIG (HORSE) before hand. my shins are beat up and my ankle hurts so i decided to call it quits and do some light lifting. tommorrow is ME upper so i didnt want to harm that no idea on weights or reps or anything but i did: machine calf raise db dorsiflexion (need to work on my soleus) db alt curl EZ preahcer curl Wide Grip Pullups with a little weight and some OH squats with PVC pipe to work on flex then did about 10min cardio on a bike. just kinda messing around...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/10, 08:23 AM 3/10 ME Upper floor press barx5 135x3 185x3 205x3 225x2 245x2 255x1+0 (failed second) 225x2x2 Incline DB 80x8x2 80x7 TBar Machine Row 90x10 110x10 145x10 165x8 Pfister Press/ Face Pull 140x10, 160x10x2 / 140x10, 160x10x2 DB Front Raise / Decline Sit up 20x10x2 / 10x10x2 my form really sucks on floor press. i was going to go for 245 for 2 after the attempt at 255. decided to drop to 225 instead to try and get better form. my elbows flare as soon as i get them off the floor.... real shitty. i know these need work, but i think next time i will do 2board instead as i feel like i might get a better carry over by it. floor bb work might have to wait till after the meet. DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/10, 10:42 AM ============ Quoting from coolnatedawg: hey. i might have to change up my ME rotation for lower. its spring break and im trying to head home, but the gym out there doesnt have buffalo bar/bands. im planning on bringing my minis but that wont do anything for ME lower. how about if i change it to 1: GM 2: SSB /DL 3 squat 4 GM 5 SSB/DL 6 squat 7 squat or was there a reason for SSB/DL being first? ============= No, order doesn't matter for the most part.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/11, 08:45 AM 3/11 ME Lower- moved up a day for this week SSB box bar (65)x5 115x5 155x3 205x3 245x2 belt 295x1 335x1 355x2 375x2 (10lb PR, and for 2 reps...) DL 225x1 315x1 belt 365x1 405x1 (hardest as shit!) 455x0 365x3x2 GHR / Pull Ups 0x10x3 / 0x6,0x4+3, 0x2+4 holy shit was DLing hard after squats, but at least i got a sick PR on SSB. none of the strength coaches were in so i could not get bands. i actually really just wanted to do the reverse band DLs too. i have no idea what to open with right now. my form was absolute shit on those deadlifts... this is going to be an interesting lifting period... i should be able to get the bands for next time tho DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/11, 09:00 AM hahaha...yeah DLing fatigued is hard, but that's the way it is in a meet. Nice PR! What kind of stance do you take with safety bar?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/11, 09:37 AM feet out to the edge of the rack. its like 3-3 1/2 feet between my feet. yea... i had no problem on that second one... i knew i was going to get it...
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/11, 09:39 AM it is funny, I do ME squats and DL and it is on those workouts I either hit a new PR on sq and or DL -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/15, 02:20 PM 3/15--had to move days around a bit DE Upper bench +mini barx5x2 95x3 150x3x9 (3 wide, 3 close, 3 middle finger on rings) 185x1 205x1 220x1 (baseline PR) 3-1/2 board (weird block we have, i just banded it to myself) 225x5 275x3x3 Seated DB OHP 60x8 70x6x2 BOR 135x10 205x10 225x8 245x8 pull aparts / db chest crusher (skull crusher, but elbows out and weight pivots to chest)/ plate raise minix12x3 / 25x12, 30x12x2 / 45x10x3 Alt Db Row 25xfailure-ish (my shoulder were on fire) decent day for being by myself in the gym. unracking the bb for board work was the hardest part. my shoulders were bothering me a bit... i had an arm wrestling competition yesterday and they got fried. stalemate w/ the right, win w/ left. i sort of want to do some extra training or something for arm wrestling... seems fun. ****tomorrow will be interesting. i dont have access to the bands so i only have my own minis. i need to get my speed work in. maybe loop the minis around the bottom and go heavier? pemdas? any ideas?**** DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/15, 03:15 PM You could just use strait weight. I think doubling the minis is going to be too much band tension. Unless....If you loop one end of the mini around the safety pin and then weave the other end under the rack and loop it around the bar it would be less then doubling them. Or you could loop the minis around the bottom of the rack a few times.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/16, 07:45 PM ok. so went to get my DE lower day in today. Yesterday i rode my bike up to the gym to lift. Turns out my butt did not like it as I had to ride again today and it literally felt like my butt got beat with a baseball bat. Therefore i was unable to make it. Kind of sucks... but i guess if thats all that gets off for this meet cycle we will be ok. me upper tomorrow...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/17, 08:31 AM 3/17 damn... so i have had a slight shoulder discomfort that i have been ignoring since friday or so. well today, it came into play big time. bench barx10x2 135x5 185x3 225x1 (uncomforatble) 255x1 (hardest rep ever) shut down when i was lowering the bar to my chest, aat about 3in off, i would lose all strength in my left side. after that 255 i knew i was spent. my arm still has tingles going down into my thumb and elbow. i think its just an impingement, but it really blows. i was aiming for 300 today. im going to try and take it easy for a few days this sucks...
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/17, 08:55 AM All I can say is get it checked ASAP.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/17, 09:43 AM really? i mean, since im not using it right now its not hurting like it did earlier... its kind of like a dull pain now. i guess i will go to the school doc and see. i popped some pain meds just a few min ago so i dont know how much i will be feeling then...
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/17, 10:00 AM If it is bothering you now then it is better to catch something early then having to fixing 2-3 weeks out. I am not saying there is even a problem, but if there is, get it fixed now. I am pissed at myself for not having mine checked earlier, especially since there was an easy fix.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/18, 03:36 PM and what was the fix? the only doc i can realistically get to is the school's doctors and to be honest i dont know how much help they will be. i did not make it in yesterday but i will try tomorrow. its not nearly as painful but this morning it hurt a good bit. i really want to find an ART specialist and just go to them...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/19, 08:52 AM 3/19 ME Lower GM to pins barx10x3 (trying to figure out height and form...) 95x5 135x5 185x3 225x3 275x3 belt 315x1 365x1 385x0 Olympic Squats 225x2 (no warm up= weird) 225x6x3 GHR 0x10x2 after the 365, my shoulder was to the point it was bothering me really bad. that 385 was just sloppy and my mind was out of it. everything else was shit. i have to go today to the docs. i cant have this interfering w/ my Upper and Lower days...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/19, 09:25 AM oh yea. also did 6 trips half court w/ 90lb prowler both ways. that was about the only thing i was happy with...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/19, 03:01 PM http://www.activereleasetechniques.com/providersearch.asp -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/19, 09:07 PM went to the doc on campus. i had taken 1400mg of Ibuprofen already so i was feeling decent. She just felt around and decided that it was probably a strain in my rotator cuff on the backside of my shoulder. she prescribed 800mg Ibuprofen pills and said to take it easy for a few days. She was an ex-lifter so knew this kind of thing bothered me. They claimed that ART may not be the best thing. But im going to try it anyway. I think there are a couple ART people in training on campus. DE upper will have to wait, and im going to aim for SSB DE work for lower...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/21, 09:02 AM 3/21 DE Lower no access to bands yet SSB Box barx5x3 155x3 195x3 205x2x8 coach comes in... bands DE deads against purples 135x1x2 225x1x2 245x1x8 (4 conv, 4 sumo) TKE / DB Bulgarian S.S. / Wood Chops greenx20x3 / 60x5x3 / purplex10x3 decent day. still not able to get proper band progression going here. not sure exactly how to set it up anymore. My shoulder started to both me so i did some rotations w/ some bands and it made it feel better. i think this proves its solely a soft tissue problem and nothing else. we will see about ME Upper on monday... DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/21, 10:24 AM oh yea...and again 5trips prowler 90lbs back and forth half court this time we walked back and forth full court after a full sprint w/ the prowler. this will be our "rest"
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/24, 10:58 AM 3/24 shoulder felt ok, so thought i would give it a go... ME Upper Incline Bench barx10x2 95x5 135x3 185x3 225x1 235x1 PR shoulder sort of bothering me 225x2 shoulder hurts... DB Bench (after a little rest and rotation work) 60x10 struggled and started to hurt... DB Alt Row 90x8x3 hurt to support myself with the arm... then did a lot of pull aparts w/ minis and purples. did a few sets of abs and some tri skull crushers w/ my right arm. could not do it w/ my left. I thought i was good to go today. Turns out not. I am going to take at least the rest of the week off of upper and possibly even next week. THere is no chance i will be good for this meet if i keep doing this. DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/25, 06:36 PM btw... do you all have any input on this matter? i dont want to push myself but again i really dont want to be absolute crap at the meet...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/26, 09:21 AM 3/26 ME Lower Squat barx10x2 135x5 185x3 225x2 275x2 belt 315x1 365x1 405x1 grinder in the middle for some weird reason 430x0 argh... was going to drop to 365 and do some singles but got booted off... Reverse Hyper / Roman Chair (weight on chest) 180x6, 180x8x2/ 45x10x3 Lat Pulldowns 100x15 140x10x2 Prowler full court, walked to the other end 90x6 Wasnt feeling it really today. I was getting my depth called and they said there was no question about depth, i was well into 3 whites. my friend commented that i need to make sure to keep my chest up. i noticed recently and he commented on it that i tend to bend over more at the bottom and my chest caves. i need to focus on leading with my chest and also to put my head back. i think that will help out of the hole... pemdas, i know you have tried to learn to drive the elbows. does this help with gettin the chest up and out? i feel like even as soon as i put the weight on my back, that im already shrugged over(?). its hard to explan... DONE
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/26, 10:43 AM 430 was a PR attempt, right? If 405 was slow, I don't think you shoulda gone for it. And either get your shoulder checked out and evaluated, or stop whining about it. Seeing as you don't want to be crap in the meet, I think you know which one I'm leaning to. That's my input on the matter. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/26, 10:57 AM yea, i knew i should not have gone for it. oh well. also, this is considered my log so while i do appreciate you looking at it and reading it, and very much like the comments, it is also for my purposes so i know how i felt on a given day. if my body was injured or just not cooperating that day, i like to make note of it. that being said, i did ask for input on the matter. i have had it checked, and they said if it gets noticeably worse to come in. i am more looking for input in terms of how to set up the rest of this meet training w/ this minor setback..
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/26, 01:30 PM How you train depends ENTIRELY on what the problem is. If I had a problem like yours, and they told me "well if it keeps hurting..." then I'd find a second opinion. I'm going to assume you went to a Dr., and give you this advice: MD's know nothing about musculoskeletal impairments. Find a good PT. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/26, 01:51 PM With a fucked shoulder the second to last thing I would have done BB Squat the first being bench. Yes, I am working the forward elbow drive. I have figured it out, but I not as consistent as I would like to be yet. I still have to think about it. It's not automatic. Yes, it would force you to arch your upper back, which results in the chest staying up. In my option it is the single greatest thing that I have learn recently. It sounds like you are not tight when you unrack the bar. You need to squeeze the shoulders together and keep them tight the whole time otherwise you are just asking for cave. Arch the bar out of rack instead of 1/16 squatting it.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/26, 03:00 PM Things I would change for the cycle. Can the squat and bench until the last week. I know this doesn't give you a lot of practice, but if your shoulder is fucked it doesn't matter anyway. Try 2-3 board see how they make your shoulder feel. Decline might be an option. Pound the shit your of your tris and lats(seat row with OH hand grip +). Don't do pull-ups. Safty bar, Zercher, BB hack squat(DL with bar behind you, I would use a cambered bar if you have one or off pins) Just stay away from the bar on your back.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/26, 04:29 PM the bar on the back did not really bother me today... good enough to get the work done. lately the only time i have pain is after the pressing. i was thinking about trying out the 2-board this next week, as that is typically where is starts to hurt... below that. im going to try to start incorporating what you said into squats, as i definitly think that is a huge issue right now that needs fixing...
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/27, 08:31 AM Do you use Zercher and BB hacks as ME exercises or accessory?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/27, 09:59 AM no i dont use either of those... or at least i havent. i am not sure if i really want to incoporate something new in right now when im gettin to be only about 5-6 weeks out of my meet. another note, yesterday i went to our schools Health and Fitness Expo. I weighed in at 268 on their scale, which means ive gained a little bit lately (plus i had a lot more clothes on). The electric impedence test put me at around 23% bf. This is right around where i thought it was, but it does suck to see... As soon as this meet is over im going to try and cut back a good bit and drop some weight...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/27, 11:50 AM looked at one of my old threads i had on here. these are all around the same time of year 2 yrs ago: 190lbs 16.7% = 158lb lbm last year: 243lbs 22.3% = 188lb lbm present: 268lbs 23% = 206lb lbm so i have put on about 40lbs in 2 years... hahaha. awesome. and about 15in this last year. lets hope i can continue this... of course, these are not the greatest as none have even been a caliper... but you get the drift...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/28, 10:10 AM 3/28 DE Lower box squats below parallel +purples barx5x2 135x5 185x3 205x2x9 DE Dead 135x1 225x1 315x1x8+ (4 sumo, 4ish convo) TKE / Lat Pull Down / Woodchops greenx20x3/ 140x10, 160x10, 180x10 / purplex10x3 pretty good day. the squats and deads killed me. i was trying to focus on getting my chest out. i need a lot of work on that. everytime i tried to do that my form was sacrificed. DONE
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/28, 11:24 AM What do you mean your form was sacrificed every time you tried to keep your chest out? If you can't keep good form on speed day you HAVE to low weight...no exceptions.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/28, 02:57 PM no no... it meant i was trying to figure a way to do everything at the same time. i probably should have. i kept coming up onto my toes when i tried to lead with my chest...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/31, 08:43 AM 3/31 ME Upper bench 2 board comp grip barx8x2 135x5 add 2 board 185x5 225x3 275x1 295x1 315x1 (5lb PR) 320x1 (10lb PR) 285x3 DB Bench 80x10 100x6 100x5 T Bar Row Machine 205x10x5 EZ Stand Curls / Band Pressdown / Band Pullaparts 65x10x3, 75x10 / greenx20x3 / doubleminisx15x3 good day. feeling good again. shoulder bothered me very little. felt strong on the 2 board. the 320 was easy, probably have at least 325... those tbar rows killed me... on set 2 i knew it was going to suck to get 5... hahaha DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/04/02, 08:58 AM 4/2 moving the days around a bit to satisfy schedule... DE Lower box squat +green bands barx5x2 95x3 135x3 185x2x6 225x1 255x1 275x1 295x1 (PR?) DE Deads sumo 225x1 315x1x6 Reverse Hyper / Walking Lunges Kettlebell b/w legs 180x6x2, 180x8 / 30lbxback 30ft back and forth Pullups / Band Woodchops 0x6x3 / purplex10x3 Prowler full court 1 way 90x4 I am not feeling that great lately. I think for the first time in my life I have allergies... i can hardly breathe and my ears are all kinds of stopped up. yesterday i had my first migraine and my head was slightly swollen for some reason (am i dieing?). this really showed b/c i had no energy today, so i called prowlers short a bit.. this week: DE Upper will be friday, ME Lower Sunday.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/04/02, 09:28 AM Sounds like sinus problems. Try some sudafed.

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