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 Post subject: TESTICLAWG.
PostPosted: Sat Dec 31, 2016 11:12 pm 
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New year, time to start being accountable a bit and log training since I'm headed in a new('ish) direction.

I competed in PL back when canvas was cool, the APF and IPA were cool, and Westside shirts stormed commercial gyms nationwide. I trained with phenomenal lifters, I was very lucky. I weighed 135 to 275 over the course of years, and then dropped back down to 155 when life took me in different directions. I had a hiatus of, eh, six or seven years with no training outside of running, pain killers, and starvation. I recently got back into training as a form of self-care and regulation, and am enjoying myself once more.

My first competition in seven or eight years was in September. I went 413-336-606 in a belt and wraps. I was pretty pleased with that after just a year of training again, and, only squatting for the five weeks before the meet after not doing leg work for...well, since I stopped competing originally. I have atrocious joint and muscle pain from some junk when I was a kid.

So...here's where we are:

I'm too heavy for my frame. I'm in the mid/upper 230's right now. I'd like to be closer to 200.

I jumped into heavy training too quickly, and need to take a lot of time to build volume and to get my body ready to train again. Strength came back much quicker than bodily integrity, and smarts.

I don't want to lift for anything or anybody other than myself. I have to keep it fun this time around.

I like simplicity.

I feel better with higher frequency, but I need to be really, really conservative with how I go about achieving that. After not squatting for so long, I hit 405x3 +5 chains/side by my fifth session before my meet. My knees and hips and back and neck were all fucked for weeks after that. I need to go slow.

Let's get started.

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 Post subject: Re: TESTICLAWG.
PostPosted: Sat Dec 31, 2016 11:20 pm 
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Location: Between the thighs, taint, and retractable claw.
Wednesday 12/28

SSB Pause Squat:
135x3,3,3
145x3,3,3

DL:
315x1x10 singles

Paused Bench:
135x5,5,5,5,5

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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Sat Dec 31, 2016 11:21 pm 
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Location: Between the thighs, taint, and retractable claw.
Thursday 12/29

SSB Pause Squat:
95x3,3,3
115x3,3,3
135x3,3

DL:
355x1x5 singles
365x1
375x1
385x1
395x1
405x1

Paused Bench:
230x2x10 sets

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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Sat Dec 31, 2016 11:23 pm 
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Location: Between the thighs, taint, and retractable claw.
Saturday 12/31

Buffalo Bar Pause Squat:
135x3,3
145x3,3,3

DL:
335x1x8 singles

Spoto Press:
135 +2 chains/side x6,6,6,6

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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Sun Jan 01, 2017 1:52 am 
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Glad to have you putting it down on pixels.

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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: TESTICLAWG.
PostPosted: Sun Jan 01, 2017 7:02 am 
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Prepare to be underwhelmed.

Just going to be getting myself in shape to train again. Nothing too spectacular.

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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Sun Jan 01, 2017 6:55 pm 
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Quote:
Prepare to be underwhelmed.

Just going to be getting myself in shape to train again. Nothing too spectacular.
Underwhelmed. Have you seen my log?

Glad you're posting.

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Southern Hospitality Is Aggressive Hospitality


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 Post subject: Re: TESTICLAWG.
PostPosted: Mon Jan 02, 2017 12:24 am 
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Location: Between the thighs, taint, and retractable claw.
Quote:
Quote:
Prepare to be underwhelmed.

Just going to be getting myself in shape to train again. Nothing too spectacular.
Underwhelmed. Have you seen my log?

Glad you're posting.
You're stronger than me, mang.

_________________
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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Mon Jan 02, 2017 12:25 am 
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Sunday 1/1

Went through stretching, and then my entire squat/deadlift warmup and activiation garbage.

Just to loosen up for tomorrow.

_________________
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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Mon Jan 02, 2017 12:44 am 
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Quote:
Quote:
Quote:
Prepare to be underwhelmed.

Just going to be getting myself in shape to train again. Nothing too spectacular.
Underwhelmed. Have you seen my log?

Glad you're posting.
You're stronger than me, mang.
Hahahahahahahahahahaha

No.

You have idea how piss weak I am.

_________________
Southern Hospitality Is Aggressive Hospitality


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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 12:55 am 
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Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7798
Location: TX
Quote:
Sunday 1/1

Went through stretching, and then my entire squat/deadlift warmup and activiation garbage.

Just to loosen up for tomorrow.
Good to see your log, and this workout is part of staying conservative.

_________________
"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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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 4:21 am 
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Location: Between the thighs, taint, and retractable claw.
Quote:
Quote:
Sunday 1/1

Went through stretching, and then my entire squat/deadlift warmup and activiation garbage.

Just to loosen up for tomorrow.
Good to see your log, and this workout is part of staying conservative.
Don't get your hopes up: this is as close to calling myself conservative I'm going to get!

:-"

_________________
Quote:
My cousin is a redheaded german-mexican, we call him a beanerschnitzel


Last edited by Testiclaw on Tue Jan 03, 2017 4:31 am, edited 1 time in total.

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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 4:31 am 
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Location: Between the thighs, taint, and retractable claw.
Monday 1/2

SSB Paused Squat:
95x3,3,3
115x3,3,3
135x3,3,3
155x3,3,3
175x3,3,3
185x3,3

DL + doubled micro minis:
135x3,3
185x3,3
225x3
275x3
295x3
315x1
335x1
365x1
375x1
385x1
395x1
405x1
415x1
425x1
435x1 (belt)
445x1 (b)
455x1 (b)
465x1 (b)
475x1 (b)

Paused Bench:
175x5,5,5
185x5,5,5

Neck work.

The plan is to keep squatting and pulling and benching as many days of the week as I can. I'm going to slowly start inching up the squat numbers on Monday and Thursdays or Fridays. Monday will be my heavier pulling day, and Thursday I'll push the squat a bit more. All other squatting will be in the 115-135 range, and pulling in the 225-275 range, until my body gets used to the frequency. Benching heavier will end up on Tuesdays and Saturdays.

For example, the benching tonight was really just to groove and get my shoulders a bit loosened up for heavier work tomorrow.

I won't strain on anything for several weeks. Just being patient, and slow, and careful.

_________________
Quote:
My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 2:22 pm 
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Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7798
Location: TX
Quote:
Quote:
Quote:
Sunday 1/1

Went through stretching, and then my entire squat/deadlift warmup and activiation garbage.

Just to loosen up for tomorrow.
Good to see your log, and this workout is part of staying conservative.
Don't get your hopes up: this is as close to calling myself conservative I'm going to get!

:-"
=D>

BD and I have a long running discussion on the power of the baseline warmup as a workout. It is a big part of my 3 day peak strategy. It is one of my favorite back off week workouts. Because it helps me lift more when it counts.

_________________
"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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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 10:39 pm 
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Posts: 19061
Quote:
BD and I have a long running discussion on the power of the baseline warmup as a workout. It is a big part of my 3 day peak strategy. It is one of my favorite back off week workouts. Because it helps me lift more when it counts.

One of the changes I made with all my lifters this block is the primacy of the warm up. We use an upper limit of the last lift beofre an opener. Because most of the people I'm training are women, this is not a horrific amount of weight. Nudging the top warm up set a bit over time has resulted in way better overall performance in the session and a reliable indicator for back or delaod weeks.

The next variable I'm going to throw at them is warming up with odd numbers...not just 1 plate 2 plate 3 plate...bar, but weirdly off numberd jumps. 165, 215, 295, 335...Get them used to adjusting to hurried warm up in a meet situation.

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


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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 11:04 pm 
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Sergeant Commanding
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This is why I think 55lb plates are important. You get the 155/245/335/425 jump, which is what you get with 100s. And yes it is important to physically and mentally be able to warm up either way. For my last couple USAPL meets I warmed up 155/265/375/485 since that is the Red plate kilo plate warmup.

But back to baseline concept, it is a very big part of smarter training.

_________________
"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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 Post subject: Re: TESTICLAWG.
PostPosted: Tue Jan 03, 2017 11:36 pm 
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Used the 25 kilo plates at the Kabuki thing and wasn't prepared for the load I thought it was...on one hand, I was happy I handled it, on the other hand, it was heavy as fuck.


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 Post subject: Re: TESTICLAWG.
PostPosted: Wed Jan 04, 2017 5:35 am 
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Location: Between the thighs, taint, and retractable claw.
I've been trying to make my usual workups different, I find I get caught in the same jumps and if it's different, I don't feel comfortable. Definitely need to work on that.

Good stuff from you guys. Feel free to keep discussions like this going in my log, I learn a lot and it's easier to find stuff in my log than trying to organize random posts and threads.

_________________
Quote:
My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Wed Jan 04, 2017 5:45 am 
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Location: Between the thighs, taint, and retractable claw.
Tuesday 1/3

Squat warmup, rumble rolling, stretching, glute activation, ankle mobility, knee work...making sure my legs are ready for squatting and pulling tomorrow.

Band facepulls
Band triceps
Reverse Hyper x5 sets

Paused Bench:
...
225x2,2,2
240x2,2,2
255x2,2,2
265x2,2,2

Tempo/Slow Bench:
185x5,5,5

V-Handle Rows:
100x75 total reps.

All of my benching is done with a thumb-from-smooth grip. Better on my torn left labrum. Tempo presses are super slow on the way down and up. Good for groove, tension. Harder than they sound.

I'll do some easy squatting tomorrow, some snatch-grip deadlifting, and some light benching. This is what I'm thinking:

Monday:
Squat variation, (Medium'ish)
Deadlift variation (Heavy'ish)
Light & low volume Bench

Tuesday:
Squat & Deadlift mobility and warmup
Bench (M/H)
Lat/Yoke work

Wednesday:
Squat variation (Light'ish)
Deadlift variation (L/M)
Light & low volume Bench

Thursday:
Squat & Deadlift mobility and warmup
Bench (L/M)
Lat/Yoke work

Friday:
Squat variation (H)
Deadlift variation (M)
Light & low volume Bench

Saturday:
Squat & Deadlift mobility and warmup
Bench (H)
Lat/Yoke work

Sunday:
Shoot myself.

Of course, it will always be by feel, so think nothing over an RPE of 7, maybe 8'ish, even on the heavy days. Shit's going to stay light, just some days more or less lighter than other days, relatively.

_________________
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My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Wed Jan 04, 2017 7:33 am 
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Location: GAWD'S Country
Quote:
I've been trying to make my usual workups different, I find I get caught in the same jumps and if it's different, I don't feel comfortable. Definitely need to work on that.

Good stuff from you guys. Feel free to keep discussions like this going in my log, I learn a lot and it's easier to find stuff in my log than trying to organize random posts and threads.
Rituals are super important for me. I feel my limited success(pulling myself back from a complete meltdown and loss of confidence) in my chosen "sport" is due to my adopting of these rituals. My reasoning is that it lets me get the work done without over agonizing/analyzing the session. But I also saw the shortcomings when things just didn't workout so I take the time on days where my usual rituals can't be done to purposely acknowledge that shit is off and to embrace it as an increased level of difficulty and focus on just getting done. No PRs, no fire breathing, no nothing, just punch the clock and fuck of.

My mental approach is a whole different world of shit. I have to purposely focus on not fucking myself up before the session even starts.

Doing what my coach said and not worrying about other stuff was a big bonus as well.

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Southern Hospitality Is Aggressive Hospitality


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 Post subject: Re: TESTICLAWG.
PostPosted: Wed Jan 04, 2017 8:01 pm 
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My shit is looking like 5-10 warm up sets, and 3-5 work sets.

meh


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 Post subject: Re: TESTICLAWG.
PostPosted: Wed Jan 04, 2017 9:48 pm 
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My new coach has all kinds of movement stuff prior to the warm up. I'm interested to see how it shakes out. Traditionally I like to do 54321...then work, with that last single being close to the last warm up I'd use in a meet setting. I've shifted it around and used this with the people I'm coaching. Some of them absolutely love it...others see a day of volume and are disappointed to have anything over 85% on the bar even for a single.

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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: TESTICLAWG.
PostPosted: Thu Jan 05, 2017 12:53 am 
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Location: Between the thighs, taint, and retractable claw.
Wednesday 1/4

Paused GCB Squat:
95x3,3,3,3,3
115x3,3,3,3,3
135x3,3,3

2-Mat Deficit DL:
295x1x10 singles ~20 seconds between reps.

Paused Bench Press:
135x5,5,5,5,5

Used a pinky-on-ring grip for my recovery benching tonight...I haven't used anything other than a thumb-from-smooth since, like, 2007? Felt funny.

Neck work.

_________________
Quote:
My cousin is a redheaded german-mexican, we call him a beanerschnitzel


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 Post subject: Re: TESTICLAWG.
PostPosted: Thu Jan 05, 2017 3:32 pm 
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BD...who you working with at this point?


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 Post subject: Re: TESTICLAWG.
PostPosted: Thu Jan 05, 2017 5:30 pm 
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Joined: Wed Nov 01, 2006 5:39 pm
Posts: 19061
Quote:
BD...who you working with at this point?

Tony at Duffin's place. Needed to get out of my own head and learn a different way. Plus rehabbing this quad without adult supervision wasn't going anywhere.

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


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