Weather has been absolutely all over the place lately! Cool, hot, humid than it's dark, rains, clears up and repeats this process several times throughout the day! Weather had my training partner and I feeling a bit sub par. Still got in the Primary movement than bounced.
*My left biceps tendon was acting up, but my speed and depth were impeccable!
Strict Behind the Head Press
115 Pounds - 3 Sets x 15 Reps (had a stupid pump at this point, which was nice!)
Band Pressdowns
Average Band - 3 Sets x 25 Reps
SS Yoke Bar, Standing Calf Raises on Mats (65 Pound Bar. Paused at the top & bottom)
385 Pounds - 2 Sets x 12 Reps toes inward
385 Pounds - 2 Sets x 12 Reps toes outward
Standing Supinated DB Curls (12 Pound Handles)
22 Pounds - 3 Set x 15 Reps each
Lately I've had some serious surface tension on a particular spot on my left biceps area between the biceps/triceps. What's funny is my right arm is full of crud and hurts bad when getting ART work done, but it doesn't bother me one bit while lifting. The left arm feels much better minus that one spot.
Just trust me when I say I've been doing 8 different things (too lazy to write them all out, it's Monday yo) and that spot on my left arm flares up like it has a knife in there that's on fire whenever I Bench or Squat with the Comp Bar. For two weeks I'm not going to Bench and will use the SS Yoke Bar for volume Squat work on Tuesdays and follow the programming on Thursdays and will hit GM's on Saturdays. I'll try to find some upper accessory work that won't bug it, but every upper movement of any kind seems to irritate it.
I figure after two weeks while still doing the 8 different things I've been doing, it will heal and I can get back to Benching full bore! I love Pressing, so this is going to be difficult; especially, while watching my training partner Bench and me spotting him.
I'm not too far off from 500, and if I want to get 470-480 at my meet I've got to listen to my body.
HOT!!! Was well over 100 with the feel like temp and there wasn't a cloud in the sky. Humid as can be too; however, NOTHING WE CAN'T HANDLE! Shoot, this upcoming meet might be in a facility with AC. CAKE! Can't wait =)
We wanted a Deadlift Party why I don't know on a Rep Effort Day, but the heat got to us. I completed a Secondary Movement and I made my training partner Pull beltless from a slight deficit with slow eccentrics once the bar gets to his knees. He almost passed out, LOL!!!!!!!!!!!!!! He only got the Primary. He's very weak off of the floor and we are going to correct that absolutely immediately. He's been Pulling from a 3/4" deficit for all Deadlift work and slowing down the eccentric once the bar gets to his knees. It has been making a huge difference in his bar speed.
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
What would have been DE Bench was SS Yoke Bar work. I REALLY enjoyed this as it made my lower body feel amazing after all of the Pulling yesterday! I'm going to try and hit the SS Yoke Bar on Fridays, even though I Squat in the comp fashion on Thursdays. It's more for volume work, to hit the muscles in a different way and the SS Yoke Bar hits all muscles for both the Squat and Deadlift. Plus, my Squat is my weakest lift and needs more work, period. *Hope the wife doesn't mind, but it will be much quicker than my usual lifting sessions.
SS Yoke Bar Pause Squat (3 Second Pause each Rep)
**Add Power Belt**
335 Pounds - 3 Reps
335 Pounds - 3 Reps
335 Pounds - 3 Reps
SS Yoke Bar Squat
**Add Power Belt**
205 Pounds - 10 Reps
205 Pounds - 10 Reps
GET SOME,
ALTERED BEAST
P.S: Wife and baby boy are back in town! Will try to get in some recovery cardio and do some mobility stretch work. ME Squat Thursday, might have to train Friday though.
I love throwing in some mobility work. I was doing a 10min warmup prior to every workout that was mobility-esque. Always broke a nice sweat and had me warmed up nice for the workout. But then my schedule got all fucky and had me pressed for time, so I just went in there and had at it. Post-meet, I plan on taking more time to stretch/recovery and do more mobility work. One of my goals is to have something like a 500 SQ and 500 DL and have a respectable box jump and respectable quickness.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
I love throwing in some mobility work. I was doing a 10min warmup prior to every workout that was mobility-esque. Always broke a nice sweat and had me warmed up nice for the workout. But then my schedule got all fucky and had me pressed for time, so I just went in there and had at it. Post-meet, I plan on taking more time to stretch/recovery and do more mobility work. One of my goals is to have something like a 500 SQ and 500 DL and have a respectable box jump and respectable quickness.
Sounds good!
Mobility Work of this intensity has really opened me up and on non-lifting days seems to enhance recovery significantly. Athletes have been stretching for thousands of years from Olympians to Martial Artists, who knew right? "Stretching is like sooooooo out of fashion today bro!" I'll stick with what works.
Got to the Dungeon very late due to a doctor's appointment and the wife gave me the okay to go Squat. Her and the little guy had a late nap. I hit the Primary and bounced! Was tired due to the heat and have eaten four hours earlier.
What would be a Conjugate Bench session turned out to be another Lower style day. Got is some good work! Was well over 100 degrees with the heat index, plus the sun beaming on the tin roof of The Dungeon. It makes competing in AC almost a joke!
Lets just say that yesterday was like lifting in a sauna and a steam room combined! Whips you into shape QUICK but maaaaaaaan does it wear you out! My towel was soaked. Nothing can prepare one better for a meet, IMO.
Hit some SS Yoke Bar Squats and even did some Bench work with no pain! Felt a little tiny flare up in the left tendon that didn't last long. Not much inflammation left in there!
My new American Press Bar from Elite arrived, so I figured that wouldn't irritate my tendons and decided to get some Bench work in to see how they felt. What's weird is, my right wrist kept giving out with some sharp pain when the weight became relatively heavy! Weird, eh? I was told since that is the hand I use for my mouse at work, that might have something to do with it. Wrist wraps didn't seem to help much! Maybe I need to use the bar more often to get used to it.
*FYI, the heat index was 108 with 90% humidity!!!!! Not trying to brag or sound tough, simply giving insight to how I'm training lately. It will only make me stronger....
American Press Bar Bench (35 Pound Bar. All Reps Paused)
125 Pounds - 10 Reps
175 Pounds - 5 Reps
215 Pounds - 3 Reps
**Add Wrist Wraps**
265 Pounds - 3 Reps
305 Pounds - 3 Reps
355 Pounds - 2 Reps (Wrist gave out at Rep 3)
GET SOME,
ALTERED BEAST
P.S: RE Squat tomorrow! Getting in some mobility work, maybe some cardio. This heat has me wore out, wife and kiddo too! Seems like everyone is trying to acclimate to the extreme heat that just hit this week.
Took my baby boy to the car wash to give my wife a break! Got home, wiped my ride down with a chamois (Lots of upper movement and squatting, so that counts!) and than pushed my little guy around in his super cute Little Tikes car around the neighborhood with my wife.
Lots of sweat and movement, I'll count that towards recovery!
*By the way, the heat index for the next 3 days is over 110 with 80-90% humidity!!!!! Been drinking 2.5-3 gallons of water on training days. Currently swigging some ice cold alkaline water with a Nuun tab in my Yeti Rambler (holds about a quart of fluid). Getting hydrated!!!!!
GET SOME,
ALTERED BEAST
P.S: Hitting RE Squat with the SS Yoke Bar today!!!!! I can already feel the soreness....