Major Strength

[quote]Most Major wrote:

[quote]inkaddict wrote:
MM, serious freaking poundages in here man! Good luck kicking ass at your meet, and keep tearing it up.
[/quote]

Cheers, ink. I’m out with an injury for the next couple weeks, so you got some time to catch up.[/quote]
Oh good!

(Kidding, of course)

Damn son, sorry to hear about the injury. Best of luck with your recovery.

[quote]DixiesFinest wrote:
Damn son, sorry to hear about the injury. Best of luck with your recovery.[/quote]

Thanks Dixie.
Just another piece of adversity to overcome.

Took last week off to deload/heal from my injury. Back at it, trying to find movements that I can do without gripping with my right hand. Coach says if I keep hitting it hard and doing upper body unilaterally I should come back around the same as before.

Monday 2/15
BW=253.6

-Prowler
2 plates x 6 trips; came late, prowler for warmup. quite effective!

-One arm DB bench
40x10, 45x10, 50x10, 55x10, 60x10, 65x10, 70x10
these weren’t real tough weight, but finding the balance was hard. first set i almost fell off the bench

-Sled lat pull with straps around uppper arms
2 plates x 2 trips

-Shrugs on power squat machine
6 plates per side x 3x10

-tried the rev hyper but cut it short b/c of grip pain
2 plates x 5 reps

-back extension BW x 3x10

-Decline bench abs BW x 3x10

Tuesday 2/15
BW=253.4

-Sled Drag 3 plates x 12
-Sled hip flexor drag 10lbs x 2 trips L leg, x 3 trips R leg; R hip has bothered me in the past, did extra on the R b/c I wasn’t feeling a pump on that side as much
-mini band hips 3x20
-green band TKE 3x20

-SS bar 42" chain suspended GM, bar=65
barx10, 155x10, 205x5
belt on
245x3, 295x3, 325x1, 345x1 (video), 245x10

Had to keep my R hand on the bottom of the handles to steady the bar, but I didn’t grip it at all. Single felt easier than I thought it would be. Last set of 10 I had to stop and breathe deep between reps.

-GHR BW x 3x10
-Rev hyper
180 x 3x10; did my best to not grip hard with the right hand
-Standing abs
110 x 3x10

Friday 2/18
BW= 252.0

-sled drag 2 plates x 6 trips in the rain
-mini band hip abduction 3x20
-green band TKE 3x20
-belt squat to 15" box
90x10, 180x10, 270x5 x 5 sets
-GHR BW x 3x10
-Decline bench abs BW x 3x10
-Rev Hyper 1 plate x 3x10; no gripping with R hand, felt very off balance

Thurs 2/24
BW= 251.4

-Prowler 180 x 4 trips
-Purple band L arm row 3x10
-Mini band L arm tri pressdown 3x10
-L arm DB bench 50x10, 60x10, 70x10
-Sled lat pull straps on upper arm 2 plates x 2 trips
-back extension BW x25, 3x20
-decline bench abs BW x 3x10
-rev hyper 90x10, 180x 2x10
-shrugs on power squat machine 180x10, 270x10, 360x10, 450x 2x10

Friday 2/25
BW= 253.8

-sled drag 3plates x12
-sled hip flexor drag 25lbs x 2 trips each leg
-mini band hip abduction 3x20
-green band TKE 3x20
-safety bar 15" box squat in rack (bar=65)
barx10, 155x10, 185 x2, 225x2 x 8 sets
-sumo DL 135x1, 225 x1, x1, x1 315 x1, x1, x1, x1; first time doing these since the injury, felt pretty good, of course I used wraps the whole time so that probably helped
-GHR BW x 3x10
-rev hyper 180 x 3x10

Mon 2/28
BW= 256.8 pretty sure that’s a BW PR!
R wrist is feeling better so I tested it today, light weights but still the first time in a while that I’ve used it this much.

-sled drag 3 plates x12
-mini band pull apart 3x20
-mini band 1 arm tri pressdown 3x20 each arm
-DB shoulder horn 15’s x 3x10
-BB bench
started with arch bar x3; wrist pain so went to straight bar
bar x10; wrist felt ok, x10
95x5, x10
wrap on R wrist
95x10, x10, x10
-incline bench row
unloaded x10, 50x10, 90x 4x10
-purple band face pulls x 100 reps total
-wrist work with light weight
-incline prone Y, T & I x 10 reps each, x10 each
-standing abs 110x 3x10
-rev hyper 180 x 3x10
-shoulder & pec stretching
-band rotator cuff external & internal rotations
-DB flye EQI
got this from this video, about :50 in

Tuesday 3/1
BW= 253.2

-sled drag 3 plates x 12
-mini band hip abduction 3x20
-leg swings
-hip & groin stretches
-green band TKE 3x20
-PVC roller: hip flexors and IT bands
-big cambered bar (60lbs) 39" chain suspended good morning
barx10, 150x10, 240x5
wrist wraps on, belt on
330x3, 360x1 bit of R wrist pain here
390x1, 420x2 (video) failed on 3rd rep, downset 380x5

-superset x3
A1) GHR BW x10
A2)Prowler 180lbs/2plates x 2 trips
-standing abs 90x 3x10
-rev hyper 180x 3x10

coming back to full throttle soon! trick will be not to push it too hard.

Having that chain setup looks awesome for GM’s, and allows you to just rock it into the perfect starting position. Rediculous weights for those man, rediculous!

Just wanted to let you know that I’ve been doing woodchops now, and last night I almost puked from them. BRUTAL!

Heal up and smash some weights man

[quote]inkaddict wrote:
Having that chain setup looks awesome for GM’s, and allows you to just rock it into the perfect starting position. Rediculous weights for those man, rediculous!

Just wanted to let you know that I’ve been doing woodchops now, and last night I almost puked from them. BRUTAL!

Heal up and smash some weights man[/quote]

Ready to smash! Not sure if my wrist is ready yet though.

Nice work on the chops! Ain’t it great how we can leave the gym happy that we came close to making ourselves vomit, on purpose.

The chains definitely put the bar in the most efficient position. Changing the starting height makes a big difference. That last video was at 39", if I moved it down to 36" I’m pretty sure I wouldn’t come close to 400. The GMs have really helped make me stronger, as well as given me a case of gluteal hypertrophy, AKA the “apple bottom” as the guys in my gym call it.

Thursday 3/3
BW= 254.2 when I got to the gym (in the a.m. I was 251 @ 22% body fat on bio-impedence scale)
Right wrist taped up lightly

-sled drag 3 plates x 12
-mini band pull apart 3x20
-mini band one arm tri pushdown 3x20
-DB shoulder horn 15’s x 3x10
-prone incline bench Y,T, & I 3x10 each move
-DB bench 40’s x10, 50’s x10, R wrist wrap on, 50’s x 2x10
-cambered bar prone row barx10, 95x10, 135x10 bit of pain, R wrist wrap on, 135x10, slowed down the tempo b/c of jarring from hitting the bench, 135x 2x10
-purple band tri pushdown x100 reps total
-purple band face pulls x100 reps total
-mini band rotator cuff internal/external rotation 3x10
-pec stretches, rotator cuff stretches
-DB flye EQI 3x1 min. holds
-superset x3
A1)shrug on power rack 270x20
A2)decline bench abs BWx10
A3)rev hypers 180x10
-R wrist flexion/extension, supination/pronation with light weight x some

Right wrist feels weak/unstable still. Frustrating.

Sorry to hear that your wrist is still not quite ready for full use. How many weeks has it been since the injury?? Have you repeat x-rayed it?

Since this is your log and not SAMA, I will leave your “apple bottom” comment alone. Suffice it to say that the angle on the GM vid is appreciated.

[quote]veggiestrong wrote:
Sorry to hear that your wrist is still not quite ready for full use. How many weeks has it been since the injury?? Have you repeat x-rayed it?

Since this is your log and not SAMA, I will leave your “apple bottom” comment alone. Suffice it to say that the angle on the GM vid is appreciated.[/quote]

It’s been around a month since it happened. Most recent X-ray was a couple weeks ago. My boss & the DC who took the film disagree that I had a fracture. At this point I think it’s the soft tissue that is holding me back, like the wrist sprain/strain was worse than the actual scaphoid fracture.

Saturday 3/5
BW= 255.2

-sled drag 3 plates x 6 trips
-sled hip flexor drag 25# x 1 trip each leg
-leg swings, hip & groin stretches
-mini band hip abduction 3x20
-BW box squat x some
-safety bar 15" box squat (bar=65)
barx10, 155x5
Belt on
205x2
245x2 x 12 sets
-conventional DL
135x5, 225x5
Belt on
315x5, x3, x1, x1, x1
-GHR BW x 3x10
-standing abs 90x 2x10, 110x 10
-rev hyper 230x 3x10

Monday 3/7
BW= 255.6

-sled drags 2 plates x 12
-sled press 2 plates x 1
-sled face pull 2 plates x 1
first time doing the sled press/pull in a bit b/c of my wrist, stoked that there was no pain!
-mini band 1 arm tricep pushdown 3x20
-mini band pull apart 3x20
-DB shoulder horn 15’s x 3x10
-Incline bench Y, T & I BW x 3x10 each
-BB bench
barx10, 95x10, x10
wrist wraps on
135 x 5x5
-chest supported rows; 4 grips from widest to narrow, repeat for 8 total sets
70x10, 90x10, 110x10,x10
110 x 4x10
-green band tricep pushdown x 75 reps total
-mini band rotator cuff internal/external rotation x some
-pec stretches, my pec tendon has been very tight lately
-superset x 3
A1) cable stretchers (ala Meadows, not sure my form was right) 90x10
A2) rev hyper 230x10
A3) decline bench abs BWx10

Tuesday 3/8
BW= 246.2

-sled drag 3 plates x 6
-sled hip flexor drag 25# x 1 each leg
-mini band hip abduction 3x20
-leg swings, hip & groin stretches
-green band TKE 3x20
-Sumo DL (finally I pulled after injured for so long!); R wrist wrap on from the get
135x5, 225x5, 315x3, 405x1, 455x1
belt on, single ply suit on w/ straps down
495x1
straps up on suit
545x1, 585x1 PR! (video to come soon)
-GHR bw x3x10
-standing abs 110 x 3x10
-rev hyper 230 x 3x10

585 pull? Damn you and your “injured” wrist!

Can’t wait to see vid.

Awesome shit man, keep killing it.