Tag Archive: back


28 Nov 2016

Have to be honest, motivation has been completely in the toilet these days. All I want to do is sleep and do nothing. I was able to drag myself to the gym tonight after work, but it was so painful, I actually just sat in the cubicle for an extra 2 hours, just putting off going to the gym. Out of 10, my drive is about a 1 right now. It was a fight I lost on Saturday, it was a fight I lost on sunday, but tonight, I actually made it to the gym.

I knew I had to do deadlifts, but the only thoughts in my head were ‘you can’t lift this, your back isn’t up to it, just don’t do it’

And somehow, I went through with it. Showed up to an empty gym, and went to work.

Deadlifts (long rests, sock feet, no belt)

135 x 3
225 x 3
315 x 3
405 x 2
430 x 2
445 x 1
455 x 1
385 x 4 (Romanian style, with a pause just off the ground)

notes: despite my self-doubt, the reps felt fine, and moved fast. For my backoff set, I didn’t let the plates touch the ground, I wanted to keep my back loaded, and with a brief pause at the bottom while hovering off the ground.

At this point, another guy showed up in the strongman gym, which was a welcome relief, because it would keep me from getting into my own head too much.

Bent Over Rows (2 min rests, straps)

225 x 6
225 x 8
225 x 8
225 x 6

notes: I wanted to save my grip for later and just keep working the back, but even with straps, the underside of my forearm was throbbing.

One Arm DB Rows (2 min rests)

40 x 10/10
80 x 10/10
*straps on*
120 x 13 left side
2 min rest
120 x 13 right side

notes: I wanted to do an all out set at a STUPID weight. So saved the grip, back to the straps. At about rep 13, I ended up getting a charliehorse in my RIGHT trap, my off-trap from the pulling side. So I kept it balanced and only did 13 on the right side, after spending two minutes stretching out my upper back and traps.

Frame Shrugs (90 sec rests, no straps)

340 x 10
340 x 10
340 x 10

notes: I thought this would help me stretch out my traps, plus finish my grip. After this, my hands were throbbing from the cold iron frame, so I called it a day after this.

19 Nov 2016

ARG… my triceps are so sore today! my rear delts aren’t sore, just tired, which is a relief.

Saturday – cold-ass morning with cold iron in my cold hands. Still teamnobelt.

Deadlifts (long rests, sock feet)

135 x 5
225 x 5
315 x 5
385 x 5
385 x 4
385 x 4

note: my forearms were already hurting, maybe I worked them harder yesterday than I thought.

Axle 5 inch Block Pulls (long rests, sock feet, extra thick axle, straps)

255 x 3
415 x 3
415 x 3

Snatch Grip Deadlifts (medium rest, sock feet)

275 x 6
275 x 6

Widegrip Pulldowns (medium rests)

180 x 10
180 x 10
180 x 10
180 x 10

notes: cold metal, rough knurling, plus my grip was dying by this point, so these shredded my hands

Frame Shrugs (short rests)

320 x 10
320 x 10
320 x 10

notes: again, cold metal, and failing grip, after every set my hands ached

Frame Static Hold

456 lb frame held for 21 seconds

notes: this was my finisher. it was intense, I took a solid grip in the middle of my palm, and I could feel the handles spinning my hands around as it slid down to my fingers, and then it was gonna end soon.

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah

4 Nov 2016

Noontime office workout. I had to modify some workouts to make sure I could keep things flowing and not have to wait for a piece of equipment.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x many
135 x 8
160 x 8
190 x 5
*wraps, sleeves*
215 x 3
230 x 2
245 x 1

notes: peaking for a 1RM session

Closegrip Bench (long rest, wraps, sleeves)

205 x 10
205 x 9

Smith Machine Incline Bench (medium rests, no wraps, no sleeves, shallow incline)

bar +90 x 12
+110 x 10
+140 x 8
+150 x 6
+160 x 5

Smith Machine Bent Over Rows (2 min rests)

bar +90 x 10
+180 x 7
+180 x 8
+180 x 8
+180 x 7

notes: these actually felt really good, everything was squeezing in my position/stance: hams, hips, back. I focused on driving the elbows up.

Smith Machine JM Press (less than 60 seconds rest)

bar x 15
bar +50 x 15
+60 x 10
+70 x 8
+80 x 6
+90 x 5

Flat DB Flys (alternating speed on sets, pronated grip, short rests)

25s x 10
25s x 10
25s x 10
25s x 10

notes: pronated feels better on my shoulders. I alternated speeds: Sets 1 and 3 I tried to pump them out and get the chest squeeze in, and on sets 2 and 4 I lowered them very slowly, and let them stretch me at the bottom. Good to stretch out my chest tendons at the end of the workout.

29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

30s x 15
30s x 15
30s x 15

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

23 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x plethora
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
255 x 2
280 x 1, 1 assisted

notes: I psyched myself out on the 280. I thought my spotter had touched the first rep but he hadn’t, so when he pushed me to do a second rep, I kind of gave up during the grind. 280 is a new heavy weight for me, but I don’t really count it as a PR because I think the 215 for 11 a few days ago was a better lift. Still, baby steps to 3 plates. #soon

I also ditched the sleeves for the rest of the workout. They have been bruising up my arms lately.

Closegrip Bench (long rest, wraps yes, sleeves no)

245 x 2
245 x 2

Spoto Press (medium rest, wraps)

215 x 5
215 x 5

Widegrip Pulldowns (2 min rests)

180 x 12
180 x 15
180 x 12
180 x 9

Superset: Strict Side Raises & Front Raises (90 sec rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

Viking Press (30 sec rests)

100 x 15
100 x 12
100 x 9

notes: instead of inverted rows I thought more shoulder work would be a fun finisher

22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

18 Oct 2016

Did nada Sunday, took Monday off work and did nada. Was dying of boredom, so I went back to work on Tuesday, and did an office workout since I am already right there. I can kind of limp along without pain. I cant bend my toe down right now, but I can extend it up. Still healing. But dammit, I can bench.

warmup: forgot lol

Bench Press (medium rests)

bar x lots
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
245 x 1
245 x 1
245 x 1
215 x 11
215 x 8

notes: whew! tiring

Flat DB Press (hammergrip, medium rests, sleeves on, no wraps)

80s x 10
90s x 8
100s x 6
100s x 5

notes: this gym doesn’t go higher than 100 DBs. boo

Smith Machine Incline Bench (short rests, shallow incline, no wraps, no sleeves)

bar x bunch
bar+90 x 5
bar+160 x 3
bar+160 x 3
bar+160 x 3

JM Press (smith machine, 30 sec rests)

bar+50 x 15
bar+50 x 15
bar+50 x 15
bar+50 x 15

notes: triceps burning

Seated Smith Machine OHP (30 sec rests)

bar+50 x 12
bar+50 x 14
bar+50 x 12
bar+50 x 13

notes: not a lot of high weight, but a nice high rep finisher. I went til it burned.

Inverted Row (30 sec rests)

6, 8, 6

notes: I was sucking wind on this one. not sure why. I skipped the intra carbs this session, maybe that’s why? I ran out of gas? meh

15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

12 Oct 2016

I don’t normally start a workout as late as tonight. Where I am in the split had me going for a rep PR on log, but I wasn’t feeling too confident, so I switched out heavy log for volume Viking, and moved it to the end. I kinda made the workout easier so I could speed it up.

warmup: skipped it

Bench Press (medium rests)

bar x legion
135 x 8
160 x 6
190 x 5
*wraps & sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 14
190 x 14

DB Bench (short rests, sleeves on, no wraps, hammergrip to go deeper ROM)

70s x 10
80s x 8
90s x 6
100s x 5

notes: I know I haven’t regularly DB flat pressed in a while, but this feels a lot easier than it used to… my last memory was 100 being a big deal… now I will definitely be going up

Incline Bench (short rests, widegrip, deep incline, no wraps, no sleeves)

bar x 5
95 x 5
135 x 3
195 x 2
185 x 2
185 x 3

notes: as opposed to flat DB, damnnnnn these were ugly. My shoulder no likey incline BB.

JM Press (short rests)

70 x 15
70 x 15
70 x 15
70 x 15

Superset: T-Bar Rows & Viking Press (2 min rests, elbows high on the row)

2 plates x 15 / 170 x 12
2 plates x 15 / 170 x 9
2 plates x 15 / 150 x 12
2 plates x 15 / 150 x 6

notes: the Viking presses were kicking my butt. I was fading, so this was the end of my workout.