PL54 TWO vs WOD

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powerlifter54
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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Jan 17, 2008 9:41 pm

FOD:BP and pullups

PL54
ez week 2
right leg pistol
53x7x2
88x2
left leg 25x2,
KB snatch 53x10+10x5 8:45 eeeeeezzzzzz does it
KB goblet squat 88x7
KB front squat 2x53x7
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Jan 21, 2008 10:15 pm

http://www.elitefts.com/documents/spud_speaks2.htm

i have been working around some injuries mentally and physically for awhile now. Last spring at a meet in Mississippi i stepped out of a slightly uneven squat rack with 728 lbs on my back. i felt something tear/burn in my left low back. i reracked it. i had been having IT band issues before that. i let it heal and dropped a weight class and squatted 675 with a close miss at 700, but my deadlift had nothing and i only made an opener of 560. i laid off sqautting and pulled 600 on a second at a push pull a few months ago with no discomfort. i have tweaked my low back, lat, and abs several more times. i have been screwing around with this ab/back/hip issue for too long. While i am very motivated to put together an Elite total by just doing close to my PRs in one meet(722-580-623), reading spuds recounting of his last year congealed what i have been avoiding but have known for a while, namely that i need a break from squatting and maybe even deadlifting heavy for a period of time or suffer a career ending injury and possible permanent injury.

This is not easy, as i am very used to making happen what i set out to do. Still, having been to the well a few times in my lifting and life experiences, there is a difference between a well and a precipice. Time to pull back while i still can make that choice or it will be made for me. Like spud, i have been having lots of warnings to pull back and i am listening, although i don't like it. i will let this heal and adress some mobility and other areas of weakness while i also take care of some large and important family and job issues concurrently. i am in the process of moving, selling and buying houses, and starting a new job with some other job related training also involved.

So my plan is to do one or two bench only meets this spring. This is a good chance to hit 600 without squatter's shoulders being an issue.

This has not been an easy decision but now that it is made i am comfortable with it.

When i am good to go again full speed, then i will finish this quest for Elite.

Sun Tzu-He who knows when he can fight and when he cannot, will be victorious.

Speed BP in my garage gym
BP 135x7, 225x3x2
add choked green bands
225x3x8 2 grips
close grip w/ bands 225x5x5
chins x7x4 sets
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by nafod » Mon Jan 21, 2008 10:40 pm

powerlifter54 wrote:Like spud, i have been having lots of warnings to pull back and i am listening, although i don't like it.
Good aviators always listen to their spidey sense. If it's tingling...
Don’t believe everything you think.

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Jan 22, 2008 1:23 am

nafod wrote:
powerlifter54 wrote:Like spud, i have been having lots of warnings to pull back and i am listening, although i don't like it.
Good aviators always listen to their spidey sense. If it's tingling...
Bingo. It's tingling alright...
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by judobrian » Tue Jan 22, 2008 1:50 am

Heal well, Jack.
Rain don't change the sun...

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Re: PL54 TWO vs WOD

Post by seeahill » Tue Jan 22, 2008 2:44 am

You don't need me to tell you you're doing the right thing. But you're doing the right thing.
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Re: PL54 TWO vs WOD

Post by DrDonkeyLove » Tue Jan 22, 2008 3:50 pm

The left hip/back area you describe sounds exactly like a spot that's been nagging the hell out of me. My GP told me that it's my sacrum and said there's not much he can do for it. He showed me a few stretches I'm already doing and aren't helping much. Now I'm experimenting with a chiro. I got x-rays yesterday and am scheduled for my first "adjustment" tomorrow. Frankly, I'm skeptical but willing to give this guy a try. If I learn anything of merit, I'll let you know.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

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Re: PL54 TWO vs WOD

Post by TomFurman » Tue Jan 22, 2008 4:26 pm

As you have said, "different" always works. Maybe time for some sissy stuff like Yoga, Pilates, Clubbells and MetCon (beyond the sled pulling you do).
Here is a trick from Dr. Leroy Perry. He would have clients wear a waterskiing floatation belt backwards. Then he would attach a stretchband to the side of the pull. The client would wear a snorkel so they could keep their neck in line as they swam.
Now as you swim,.. you get spinal mobility, the flotation belt lifts and reduces the curve in your back, and the exercise provides traction as you get warmer and warmer. So, stretch band to belt, attached to the side of the pull (railing is good).

Another thing that works, believe it or not is Goblet Squats holding a Heavy Clubbell. For you,.. at your strength,.. you would need an 80lber. It's restored my range of motion better than stretching, bands, or any other nonsense. Get out of low rep comfort zone and play with upper rep ranges.

Imagine me giving advice to you?? :-# =;
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Re: PL54 TWO vs WOD

Post by Dazed » Tue Jan 22, 2008 5:13 pm

Hey Jack, it takes more for you to walk away for now away than push through it... good luck man.
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Re: PL54 TWO vs WOD

Post by Mickey O'neil » Tue Jan 22, 2008 5:15 pm

Quit being a pussy.


Just fucking around Jack. Way to listen to your body and be smart about this.

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Wed Jan 23, 2008 2:24 am

Mickey O'neil wrote:Quit being a pussy.


Just fucking around Jack. Way to listen to your body and be smart about this.
LOL. That is what my training partners said in so many words. i think exactly it was '"Take off your skirt, take a Pamprin, and get to work."

1/22 on road
mobility
dl 135/225x5, 315x3, 405x3x3 very sharp knurl on bar
right leg pistol 25x7, 45x7x2
one leg dl 25x7+7, 45x7+7x2
db row 135x8+8.

Trying to strengthen right side weakness instead of just mobility on left.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Jan 25, 2008 8:40 pm

FOD:"nasty girls" not many nasty grils can do 7 muscle ups

PL54:close grip BP 135x7, 225x3x2, 315x3 4 board close grip 315x5, 365x3, 315x5, 365x3, 315x5
mobility complex w/65 lbs on oly bar muscle snatch/overhead squat/alt lunge/press behind neck/gm x7 reps each
fat bar/small plate/clean grip dl 135/225x3, 315x3x3
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by Fat Cat » Fri Jan 25, 2008 8:48 pm

Reaper, how do you define "close grip" versus "normal" versus "wide grip" in terms of benching?
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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Jan 25, 2008 9:32 pm

Fat Cat wrote:Reaper, how do you define "close grip" versus "normal" versus "wide grip" in terms of benching?
Mak,

i do close grip half a thumb from the smooth, medium grip is pinky on ring, and for me meet grip is index covering ring(max legal BP grip). i have tried illegal wide but at my advanced age i avoid extreme range of motion work for chest. Which means Andy should do 11 board presses only.

jack
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by Fat Cat » Fri Jan 25, 2008 9:43 pm

Thank you. I always remember you warned people to bench with a pretty narrow grip, so that's how I do it, but my regular bench grip looks like some people's narrow grip and my wide looks like some people's medium grip. I don't really do any wide grip benching as it kinda feels bad on my shoulders.
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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Jan 25, 2008 10:09 pm

Fat Cat wrote:Thank you. I always remember you warned people to bench with a pretty narrow grip, so that's how I do it, but my regular bench grip looks like some people's narrow grip and my wide looks like some people's medium grip. I don't really do any wide grip benching as it kinda feels bad on my shoulders.
Wider is best for BPers like me. For athletes, closer grip is more useful and safer.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat Jan 26, 2008 8:29 pm

FOD:rest day

PL54
catch two Mardi Gras parades, install cabinets
pistol right leg 53x7, kb swing 53x10+10
pistol right leg 53x7, kb swing 53x10+10
pistol right leg 88x7, kb swing 88x10+10
pistol right leg 88x7, kb swing 88x10+10
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Mon Jan 28, 2008 11:57 pm

1/28
FOD:Cindy or Mary

PL54:
mobility
BP 135x7, 225x5, 315x4,
add opener shirt, 46 F6
2 board
405x2, 495x3, 525x3
3 board
495x5
shirt off
405x7
will do back tommorow.had to run out quickly.
i would be a way better lifter if it wasn't for that pesky job and family of mine.

later
KB MP (53x7R+7L, 88x7R+7R)x3
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Jan 31, 2008 2:46 am

WOD:(15 DLs w225, 15 handstand pushup, 15 pullup, 15 thruster w/95)x3.

Gotta give this props


PL54:mobility warmup
mobility complex (w/85 rdl, muscle snatch, alternating lunge, overhead squat, GM all for about 7 reps each)
fat bar dl clean grip 245x3, 335x3 dl grip 425x3x3
snatch shrug 245x10
bulgarian squat right leg 70x10, 100x10
GHRx8, +15x8

easy on dls today as back spasmed last night when i was asleep. Nice wake up.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Thu Jan 31, 2008 11:32 pm

1/31 at home
BP 135x7x2, 225x5x2 add connected and choked green bands 225x3x8 sets close and meet grip
close grip 255x3, meet grip 255x5
KB snatch 53x10R+10Lx5 9 mins
chinsx7
ME BP always makes BP day 2 no fun
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat Feb 02, 2008 11:07 pm

FOD: i do not know how they come up with some of this crap. Every time i start to feel i need to give them a chance they return to form. Yesterday they ran a 10K and today they did tabata intervals. Who thinks of this crap and why doesn't anybody question it over there? Yeah i know, dumb question.

PL54:Yesterday i landed my C-130 on a 4000 foot strip in the Islands. This morning my new guy copilot did it pretty damn well too after an extensive brief.

So got home needed to burn off some energy.
double KB clean and press 53sx10
single kb overhead squat 53x10 KB in right hand
single KB clean and press 88x7R+7L
single kb overhead squat 53x10 KB in right hand
single KB clean and press 88x7R+7L
single KB front squat w/ KB in rack 88x10
KB snatch 53x10L+10Rx5 sets in 5:44 good baseline first time i have pushed any conditioning for time in a long while.

beside the ab issue which i think is from surgical incision complications, i am trying to strengthen my weaker right side to maybe alleviate the left hip issue.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Tue Feb 05, 2008 1:20 am

2/4
FOD: Further evidence these guys are not serious. After running a 10K friday, and doing tabata saturday, the plan today is backsquat 5 sets of 3. i think the WOD is made up and almost nobody does it unless you count broomstick and pvc pipe, which i don't. i really need to consider my own theater of the absurd program cert to scam money off sheeple. Nah, can't do it.

PL54:BP close grip 135x7, 225x5x2, 275x5, 315x4 missed 5
4 board close grip 315x5, 365x5, 315x5, 365x4 missed 5, 315x5
rehab complex with 90xsets of 7
bent row 95x20
misisng two reps in a workout unheard of...but price of Super Bowl and Mardi Gras going on all at once and having fun, and a hard week last week came due.

Getting ready for a big BP saturday with JK, heaviest BP workout of Mil Nationals cycle.
:
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Feb 08, 2008 12:59 am

2/7
very busy today and beat down from work/social commitments this past week, not to mention SB and Mardi Gras.
BP 135x7, 225x3x3
mobility/rehab warmup 95x7x7 (RDL, muscle snatch, overhead squat, alternate lunge, GM, snatch grip dl all done in one giant set)
fat bar dl clean grip 245x3, 335x3, dl grip with right hand supinated instead of left 405x3, 455x3
chinsx7x3

each set felt better, need some sleep.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Fri Feb 08, 2008 9:53 pm

2/8
PL54:finally week is over of Boss' retirement!

lawnscaped for 2 hours when i got home
mini peak for tommorow
BP 225x3x2, 275x2, 315x1

FOD: some hellish high rep workout nobody except a few true believers will do.

"There is No Arizona"
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: PL54 TWO vs WOD

Post by powerlifter54 » Sat Feb 09, 2008 5:50 pm

2/9
FOD: run 5K

PL54:with JK on Norhtshore
BP 135x7, 225x3, 315x2
46 katana on
2 board 405x2, 495x2, 565x2, 565x3PR!
52 F6 on 405x8 PR!
tricep bar extension 95x7, 135x7, 185x7
seated row 7x7 climbing method last few sets with stack
ab marathon with JK krewe
later at home
KB swing 88x25L+25R
high reps are boring
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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