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 Post subject: Re: White Belt for Life
PostPosted: Sat Feb 04, 2017 11:55 pm 
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3" mat DL...my worst spot by far. Used my squat shoes as well.

135x6
225x5
315x3
405x3
495x4 belt
495x4 belt
495x4 belt
495x4 belt RPE of 7-8...bar moving better than expected.

Hip Belt Squats
4 sets of 20

DB SLDL with band good mornings
90'sx10
90'sx10
90'sx10
90'sx10

hammer curls and ab wheel 4 rounds of 10

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Sun Feb 05, 2017 11:04 pm 
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Easy days should be easy.

Close grip pull downs 3 sets of 10
Hammer hi row 3 sets of 8
Incline bench rear delt flies 3 sets of 12
Cable side laterals 4x12
Pullovers 3x15
Face pull/press down superset 3x12

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Thu Feb 09, 2017 11:50 pm 
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Close Grip Bench

135x5
225x5
275x5
225 plus 80 x 5 rpe 7
225 plus 80 x 5 rpe 7
245 plus 80 x 5 rpe 8
245 plus 80 x 5 rpe 9
225 plus 80 x 5 rpe 8+

CGBP tempo 3 seconds up/3 seconds down
225x5 RPE 7
235x5 RPE 8+
245x5 RPE 8+
225x5 RPE 8+

DB bench 90's
12
10
10

Tempo Bench Flies and rolling tricep super set
45'sx10/45'sx10
45'sx10/45'sx10
45'sx10/45'sx10

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 Post subject: Re: White Belt for Life
PostPosted: Sat Feb 11, 2017 8:58 pm 
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buff bar squat.
145x5
235x5
add 100 in chains
235+100x5
325+100x5
325+100x5
325+100x5
325+100x5

SLDL
315x5x6 tempo.

Quad is still a cunt. Little less so but still...it's slightly painful. This shit is dragging on.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Sun Feb 12, 2017 11:24 pm 
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swiss bar reverse close grip BP with chains
135x5
135plus 80x5
185 plus 80x6
185 plus 80x6
185 plus 80x6
185 plus 80x6
185 plus 80x6
185 plus 80x6 RPE 7

cable curls and face pull super set 8's, 4 rounds
rolling tricep extension and heavy laterals, sets of 10, 4 rounds

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 Post subject: Re: White Belt for Life
PostPosted: Wed Feb 15, 2017 3:51 am 
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3 lpus eccentric pulls no belt conventional
135x5
225x3
315x4
405x5
425x4
455x4
425x4 RPE floating in the 8's.

Buff bar squat. tempo/ 2 up 3 down
145x20
145x20
145x20

will make this quad submit to my will.

Buff bar GMS
145x12
145x12
145x12
145x12

BB rows and Planks super sets.
185x10 tempo/60 seconds
185x10 tempo/60 seconds
185x10 tempo/60 seconds
185x10 tempo/60 seconds

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Sat Feb 18, 2017 11:29 pm 
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Friday night.
close grip pull downs
4x10

Hammer rows
4x12

hammer curls/face pull super sets
5x12 each

incline bench curls tempo
4x10

3, 10 minute cruise intervals

saturday

CGBP
bar+120 chainx7
135+120 chain x5
185+120 chains x5
205+120 chain x5
225+120 chain x4
225+120 chain x4
225+120 chain x4 RPE 8+

CGBP tempo, 3 seconds down, 3 second hold
225x4
225x4
225x4
225x4

Fat handle DB bench
60'sx20
60'sx20
60'sx20
60'sx20
60'sx20

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Tue Mar 07, 2017 4:46 pm 
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Nu...


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 Post subject: Re: White Belt for Life
PostPosted: Mon Mar 13, 2017 6:57 pm 
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Quote:
Nu...

yeah.....

well....


I've had to radically reassess how I rehab this quad over the next year, including a shit load of soul searching>i've already made the shit but haven;t really been recording things. I'll probably start next bench session and explain the logic a bit. The short version is, after talkign with a number of folks wit the same injury, word is it will take a year to get back, in the meantime, I have other issues to address so coming to terms with that and sleuthing out a strategy has been difficult.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Mon Mar 13, 2017 10:24 pm 
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Posts: 3267
Sounds like you need the Tom Martin school of deadlifting for a while....
Quote:
A rough guide of what I did leading up to a 300kg deadlift from a 250 kg deadlift would be

Week 1
Tuesday - straight leg deadlift - work up to 1 set of 5 on 140kg

Friday - straight leg deadlift - work up to 1 set of 5 on 145kg

Week 2
Tuesday - straight leg deadlift - work up to 1 set of 5 on 150kg

Friday - straight leg deadlift - work up to 1 set of 5 on 155kg

Week 3
Tuesday - straight leg deadlift - work up to 1 set of 5 on 160kg

Friday - straight leg deadlift - work up to 1 set of 5 on 165kg

Week 4
Tuesday - straight leg deadlift - work up to 1 set of 5 on 170kg

Friday - straight leg deadlift - work up to 1 set of 5 on 175kg

Week 5

DELOAD!!!


Week 6
Tuesday - straight leg deadlift - work up to 1 set of 5 on 180kg

Friday - straight leg deadlift - work up to 1 set of 5 on 185kg

Week 7
Tuesday - straight leg deadlift - work up to 1 set of 5 on 190kg

Friday - straight leg deadlift - work up to 1 set of 5 on 195kg

Week 8
Tuesday - straight leg deadlift - work up to 1 set of 5 on 200kg

Friday - Conventional Deadlift - worked up to new 1rm of 260kg EASY

Week 9
Tuesday - Conventional Deadlift - 250kg x1 - 280kgx1 not so easy - not surprisingly, weak point is lockout, strong off floor

Friday - Entire body still f**ked, no training

Week 10

DELOAD!!!

Week 11
Tuesday - Conventional Deadlift - 260kg x 3

Friday - Rack Pulls below knee - 300kg x 1

Week 12
Tuesday - Conventional Deadlift - 290kg x 1

Friday - No Training

Week 13
Tuesday - Conventional Deadlift - 300kg x 1 - hardest thing i've ever done in my life, felt like it took 5 minutes.

MASSIVE DELOAD

So there you have it, 13 weeks of complete disregard for well established training principles, consolidated by an idiotic lack of respect for the effects of overtraining.

Oh, I almost forgot. I squatted Monday and Thursday as well, every week.

Would I do it again? YES. But not for a while...
Since you're not squatting, it should be easy!!


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 Post subject: Re: White Belt for Life
PostPosted: Tue Mar 14, 2017 5:13 pm 
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Joined: Wed Nov 01, 2006 5:39 pm
Posts: 19061
Quote:
Sounds like you need the Tom Martin school of deadlifting for a while....
Quote:
A rough guide of what I did leading up to a 300kg deadlift from a 250 kg deadlift would be

Week 1
Tuesday - straight leg deadlift - work up to 1 set of 5 on 140kg

Friday - straight leg deadlift - work up to 1 set of 5 on 145kg

Week 2
Tuesday - straight leg deadlift - work up to 1 set of 5 on 150kg

Friday - straight leg deadlift - work up to 1 set of 5 on 155kg

Week 3
Tuesday - straight leg deadlift - work up to 1 set of 5 on 160kg

Friday - straight leg deadlift - work up to 1 set of 5 on 165kg

Week 4
Tuesday - straight leg deadlift - work up to 1 set of 5 on 170kg

Friday - straight leg deadlift - work up to 1 set of 5 on 175kg

Week 5

DELOAD!!!


Week 6
Tuesday - straight leg deadlift - work up to 1 set of 5 on 180kg

Friday - straight leg deadlift - work up to 1 set of 5 on 185kg

Week 7
Tuesday - straight leg deadlift - work up to 1 set of 5 on 190kg

Friday - straight leg deadlift - work up to 1 set of 5 on 195kg

Week 8
Tuesday - straight leg deadlift - work up to 1 set of 5 on 200kg

Friday - Conventional Deadlift - worked up to new 1rm of 260kg EASY

Week 9
Tuesday - Conventional Deadlift - 250kg x1 - 280kgx1 not so easy - not surprisingly, weak point is lockout, strong off floor

Friday - Entire body still f**ked, no training

Week 10

DELOAD!!!

Week 11
Tuesday - Conventional Deadlift - 260kg x 3

Friday - Rack Pulls below knee - 300kg x 1

Week 12
Tuesday - Conventional Deadlift - 290kg x 1

Friday - No Training

Week 13
Tuesday - Conventional Deadlift - 300kg x 1 - hardest thing i've ever done in my life, felt like it took 5 minutes.

MASSIVE DELOAD

So there you have it, 13 weeks of complete disregard for well established training principles, consolidated by an idiotic lack of respect for the effects of overtraining.

Oh, I almost forgot. I squatted Monday and Thursday as well, every week.

Would I do it again? YES. But not for a while...
Since you're not squatting, it should be easy!!

I'll be honest...right now, not squatting, everything feels pretty easy. I haven;t been in this little pain in a while.

_________________
"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Tue Mar 14, 2017 5:15 pm 
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Posts: 19061
Sunday-45min 32# ruck-Zone 2 (ceiling of 135BPM)
Monday-45 Min elliptical-Zone 3 (ceiling of 160BPM)

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Wed Mar 15, 2017 3:02 am 
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DB pause Bench.
4x10 with 90's
Hammer low row
4x8
DB incline bench
4x10 with 80's
seated side raises, tempo
4x10 25's
cable rear delt, tempo
4x10

Good girl machine for time (Superbeast, 3:42)

zone 2 fast walk. 30min.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Thu Mar 16, 2017 4:23 pm 
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cardio and arms.
2x10min. LT's and straight bar curls.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Mon Mar 20, 2017 4:10 pm 
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More cardio...more arm rehab stuff...

Sunday.

DL EMOM 15 minutes with 455 Bar weight plus 40 pound in chain. I have a plan for progressing these slowly.

Squat 135x20. 3 seconds down 1 second pause, 2 seconds up. No pain...weight stays the same for this week.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Tue Mar 21, 2017 5:41 pm 
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running clinic. 2 hours. maybe 2 miles total.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Sun Mar 26, 2017 1:32 am 
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It's been stealth cardio the last few day but today I got.

Pause bench ladders
305x3x(2,3,4)
Reverse flies
3x10
Incline bench shrugs
4x10x100

Evening session
Incline bench shrugs, new angle
4x10x100

Hammer low row
2 sets of amrap,

Rolling triceps extensions
4x8-10x52.5

Hammer high row shrugs
4x10
Cable shrugs
4x12
Trap machine
4x10
Incline bench tempo curls
3x10
Cable reverse flies
3x20
Tricep pressdown
4x15
Seated side laterals
4x10
Preacher curls tempo
3xamrap

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Mon Mar 27, 2017 10:02 pm 
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Posts: 5568
Location: Surrounded by short irrational people
Sorry, wrong log.

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Quote:
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 Post subject: Re: White Belt for Life
PostPosted: Wed Mar 29, 2017 4:47 pm 
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Went in to pull after a long day in the truck and getting an hour of soft tissue work on my neck and chest.

Stupid.

EMOM DL 475x1x9..... fuck this shit. Could not hold my position on this paltry ass weight. Switched gears

Pause Bench ladders 3x(1,2,3) at 315
Incline bench shrugs, Snatch grip shrugs, hammer curls, seated incline curls, pressdowns,close grip lat pulldowns and 155x20 paused squat.

Did one snatch grip plate DL at 225 and nearly winked out. Carbs might be a shade low.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Fri Mar 31, 2017 3:23 am 
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Pause bench 315x2x9

Evening session
GMS 135x10x4 sets
Bent rows 225x3x10
Bench rear felt flies 4 sets of 10
Hammer overhead press 3x10
Smith machine lunges 2x10 right leg
Close grip cable rows 3x10
Seated side laterals 4x10
Machine shrugs 3x20

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Sun Apr 02, 2017 2:29 pm 
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Really frustrating day.
Started with DL 465+40 in chains x 1 OTM. Got to 5 and hip was complaining. Back work from Thursday might be nipping at me. Psoas would not let go on warm up.

Did 405 plus 40 in chain for a set of 7 on straight leg deads. Not able to hit 10 is pretty fuct.

Switch gears.

Trap bar RDLS to shrug with 365 bar plus 40 in chains for 2x5.

Superset sets of 3 sets of 20s in leg press with ab wheel. Left leg eccentric, right leg concentric with another 10 on right tempo. 2.1.2
Leg extension 2x20 right leg.

Incline bench rows 2x20
Pressdowns 2x20
Hammer curls 2x20
T bar rows 1x20
Snatch grip hi pulls to chin
3x10
Lat shrug downs 2x20
Straight bar curls 1x20
Tricep pressdowns 1x20

Drank 16oz Rainier at 9 pound Hammer.

Cardio next.

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Sun Apr 02, 2017 8:14 pm 
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Posts: 3267
Is this a string of bad luck, or do you need to back off for a week?


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 Post subject: Re: White Belt for Life
PostPosted: Mon Apr 03, 2017 4:27 am 
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Quote:
Is this a string of bad luck, or do you need to back off for a week?
It's an adjustment period in part and a symptom of the same issue. The quad not firing fucks things up over about 70%. I'm not terribly worried, just irritated.

Cardio today. Zone 2-4 for an hour

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"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Wed Apr 05, 2017 3:44 am 
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Pause bench
315x3x(2,3,4)
Upper back:
Incline rows 4x15
Side raises 4x12
Reapers 4x20 paused
Hammer curls 3x12

_________________
"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: White Belt for Life
PostPosted: Fri Apr 07, 2017 4:54 am 
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Pause bench ladders 325x1,2,3,1,2,2,1

Incline bench rows with hold 4x10
Hammer low row to shrug 4x10,15
Seated side laterals 4x10
Rear delt cables 3x20
Incline bench curls with pause superset with rear delts 4x10
Cable low shrugs 4x15
Hamstring curls 3x12
Pullovers 3x10

_________________
"He who knows only his own side of the case knows little of that." JS Mill


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