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Post by 3speed on Apr 3, 2017 14:55:28 GMT -5
Hello all. I know I've been MIA for a while now and I won't bore you with the details, but I just had too much going on to train and post. I was barely able to train and actually only got in a handful of sessions over the last 2 months. I am going to try to be more of a regular here again - no promises except that I will try.
Things seem to have finally calmed down some over the last 2 weeks and that allowed me to fulfill a promise to my son to compete in the NC State Meet with him. It was his first meet and he lifted as an 18 y/o 308. He went 8/9 and ended with a 915 Total. It wasn't what he wanted but he learned a heck of a lot about competing and he is happy with his results. Needless to say, but I am very proud of him and his first meet.
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Post by Ryan on Apr 4, 2017 13:50:47 GMT -5
Congrats to your boy and good to see you back here Woody.
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Post by 3speed on Apr 4, 2017 14:37:53 GMT -5
Thank you, Ryan.
I'm hanging around right now trying to get caught up on the boards. Taking this week - and maybe next week - off after doing the meet last weekend.
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Post by 3speed on Apr 7, 2017 7:23:22 GMT -5
The week after a meet is always tough for me. I'm beat up. I know I need to rest and recover but I want to get back in the gym. Looking forward to easing back into it next week.
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Post by 3speed on Apr 10, 2017 21:18:50 GMT -5
Took last week off after the meet to rest up and recover a little. I'm starting back light working the stiffness out and I might wait a little before I ramp back up.
Monday 4/10/17
Bench 135 x 8 185 x 8 225 x 8,8,8
High Bar Squat 135 x 8 225 x 8 315 x 8,8,8
Deads 225 x 5 315 x 12 singles
Nothing spectacular - just knocking the rust off.
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Post by 3speed on Apr 11, 2017 19:41:49 GMT -5
Tuesday 4/11/17
Pulldowns 70 x 8 3 @ 100 x 8
T Bar Rows 4 @ 1 plate x 8
Hammer Curls 3 @ 45 x 8
Standing Weighted Crunches 60 x 15 3 @ 80 x 15
Straight Bar Curl 3 @ 70 x 8
Keeping it light. In and out in 20 minutes.
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Post by 3speed on Apr 12, 2017 20:08:53 GMT -5
Wednesday 4/12/17
Bench 135 x 8 185 x 8 3 @ 225 x 8
High Bar Squat 135 x 8 225 x 8 3 @ 315 x 8
Deads 225 x 5 315 x 15 singles
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Post by Ryan on Apr 13, 2017 9:15:23 GMT -5
Tuesday 4/11/17 Pulldowns 70 x 8 3 @ 100 x 8 T Bar Rows 4 @ 1 plate x 8 Hammer Curls 3 @ 45 x 8 Standing Weighted Crunches 60 x 15 3 @ 80 x 15 Straight Bar Curl 3 @ 70 x 8 Keeping it light. In and out in 20 minutes. This can't be Woody. Did someone hijack your username and insert this post? LOL
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Post by 3speed on Apr 13, 2017 15:12:31 GMT -5
Tuesday 4/11/17 Pulldowns 70 x 8 3 @ 100 x 8 T Bar Rows 4 @ 1 plate x 8 Hammer Curls 3 @ 45 x 8 Standing Weighted Crunches 60 x 15 3 @ 80 x 15 Straight Bar Curl 3 @ 70 x 8 Keeping it light. In and out in 20 minutes. This can't be Woody. Did someone hijack your username and insert this post? LOL Ok, wise guy. I caught the same abuse from the guys in the gym. One of them yelled all the way across the gym "Hey, look at Woody. He's a bodybuilder now." I'm changing things up a little right now. I'm sure it won't take me long to be back to just working full power but I'm going to play around some right now.
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Post by Ryan on Apr 13, 2017 15:57:37 GMT -5
hahahaha!!! If I cant make fun of my elders anymore, what is this world coming to right? :-)
Hey if you look at my log, you'll start seeing a lot of the same stuff. Well a lot might be an over statement, but a few times a month. It really helps break apart all the tightness and cranky feelings from moving heavy weight through the same exact planes all the time, for me anyway.
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Post by 3speed on Apr 14, 2017 21:12:37 GMT -5
Friday 4/14/17
Bench 135 x 8 185 x 8 3 @ 225 x 8
High Bar Squat 135 x 8 225 x 8 3 @ 315 x 8
Power Cleans 2 @ 135 x 3 2 @ 185 x 3
Pullups 4 sets of 5
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Post by 3speed on Apr 16, 2017 18:02:07 GMT -5
Had a particularly nasty stomach bug jump me this morning. It's winning right now. Looks like I will be out for a few days. So much for my Easter carb loading.
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Post by 3speed on May 4, 2017 7:25:04 GMT -5
Tuesday 5/2/17
High Bar Squat 135 x 5 225 x 5 315 x 5 365 x 5x5
Bench - pinkies inside rings 135 x 6 185 x 6 225 x 6x6
Conventional Deads 225 x 5 365 x 5x5
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Post by Ryan on May 4, 2017 7:34:47 GMT -5
That's actually my competition grip Woody. Do you normally go wider than that?
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Post by 3speed on May 4, 2017 12:32:32 GMT -5
My competition grip is holding the ring between my middle finger and my index finger. I have noticed, though, that most of the raw bench beasts use that slightly narrower grip - gonna work on it and see what happens.
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Post by osu122975 on May 4, 2017 15:45:06 GMT -5
My competition grip is holding the ring between my middle finger and my index finger. I have noticed, though, that most of the raw bench beasts use that slightly narrower grip - gonna work on it and see what happens. I used to have my middle finger on the ring but front delts/pec area couldn't handle it anymore. Now my hands are just inside the rings and shoulders feel better; better power off the chest too but now if I miss it's at lockout.
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Post by 3speed on May 4, 2017 18:12:57 GMT -5
That makes sense. The closer the grip, the more the triceps are involved in the movement.
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Post by 3speed on May 7, 2017 18:13:38 GMT -5
Sunday 5/7/17
High Bar Squat 135 x 5 225 x 4 315 x 3 405 x 2 495 x 1
Hack Squat 200 x 5,8,8,8 Going to take a few weeks and get used to this movement before I move the weight up.
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Post by 3speed on May 9, 2017 20:00:19 GMT -5
Monday 5/9/17
Decline Bench 135 x 6 185 x 6 225 x 6 275 x 6,6,6
Dumbbell Flys 20 x 8 25 x 8,8,8
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Post by 3speed on Jun 14, 2017 20:01:40 GMT -5
Wednesday 6/14/17
Bench Bar x 15 95 x 10, 10, 10
Squat 135 x 10, 10, 10
Miscellaneous assistance work very light
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Post by 3speed on Jul 19, 2017 9:28:12 GMT -5
I'm still around. I had a fairly serious hospital stay a little while back and have been told repeatedly that I can't return to the gym. My Dr knows me and knows that I won't stay away. He had told me that while he can't, in good conscience, tell me I can return to lifting, he knows that I will and has advised me to restart very light and work my way back up very slowly. I'm just getting restarted. I considered starting a new log but figure that my sessions will be quite boring for several months.
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Post by Cormac on Jul 19, 2017 14:21:36 GMT -5
I hope you're feeling better woody, doctors don't realise lifting weights is a big part of our lives. In saying that i'm sure you'll take it slow and steady.
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Post by osu122975 on Jul 20, 2017 3:15:37 GMT -5
Get better bud! Heal quickly!
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Post by treders on Jul 23, 2017 15:10:24 GMT -5
Wishing you a speedy recovery.
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Post by Ryan on Jul 24, 2017 8:33:20 GMT -5
I'm still around. I had a fairly serious hospital stay a little while back and have been told repeatedly that I can't return to the gym. My Dr knows me and knows that I won't stay away. He had told me that while he can't, in good conscience, tell me I can return to lifting, he knows that I will and has advised me to restart very light and work my way back up very slowly. I'm just getting restarted. I considered starting a new log but figure that my sessions will be quite boring for several months. Woody, honestly unless you have doc's who are lifters, they will likely mis-advise you anyway. Before I go off on my schpiel, understand that I well realize you knew what I am about to type since before I could spell the word weights, but I'll type it out anyway, if for no other reason than encouragement.....lol Also, I am going on the assumption that whatever's been ailing you is of a structural nature and you're being advised against training to keep from causing re-injury. So with all that said...........The best way to heal an injured joint or muscle belly (after some time off allowing for reduction in swelling and such) is to force the injury to adapt to stresses over time. There are countless examples in the lifting world of seasoned lifters (and other athletes) rehabbing reconstructed knees, plastic hips and repaired rotator cuffs by systematically squatting/ dead lifting and pressing. The problem with most doctors is that they are taught to be conservative in their schooling, and conservative accomplishes one thing only: homeostasis. It prevents you from properly FIXING the issue and allows scar tissue to form, compensatory imbalances to occur, you name it. What happens in the case of an injured animal (let's assume apex predator, so predation by another predator isn't a possible answer....lol)? Do they rehab slowly for months with a 3lb dumbell balancing on a bosu ball, or do they move along at whatever the pace the injury will allow them to, but using their normal range of motion as best as possible, normal gate etc? The answer is obvious, and if it works for animals who bear weight on ALL 4 LIMBS and need to be ambulatory to frigging survive, it certainly works for us. So while I normally suggest slow and steady in recovery (I still suggest that....), I also suggest an active recovery from whatever it is that you're recovering from, and active meaning with the use of barbells. In general, doctors are in their glory when it's time to diagnose, invasively repair or manage pain, but when it comes to rehab and the need to (and knowledge of how-to) stimulate a stress response to cause adaptation, lifters know better so keep lifting.
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