Finally up to date with that sick squat, INSANE overhead press and close grip PR's. Simply amazing bro!
Finally up to date with that sick squat, INSANE overhead press and close grip PR's. Simply amazing bro!
It's been a while since I've updated this log so here it goes. Happy Holidays and a Happy New Year to you all my Brothers in IRON!
I tweaked my left adductor on Friday 12-20-13 squatting. I wasn't anywhere near warmed up and the gym floor had condensation so it was slippery. Needless to say, I was a ugly tweak, but nothing TOO BAD.
I trained OHP/Accesory work on Sat 12-21 for about 2 hrs. I felt good, but the adductor was really tight and tender. I was supposed to train with my training partner and coach on Sunday (DL training) but the adductor was far to sore/tender for me to pull.
Fast forward to Friday 12-27, I went to the only gym in my wife's homw town, which was a Snap Fitness. This place is a straight up joke, it's pretty much a Curves with a smith machine and dumbbells. I needed to get a good sweat going, so I just did a bunch of random accessory work.
12-30 was ME DL:
465# 3*2 straight off the floor pulls
505# 3*2 block pulls
405# 2*3 deficit pulls
Did 3x12 weighted pull ups with 35# db in between my legs
then did 3 other upper/mid back exercises.
My Adductor was still pretty tender, but it didn't bother me at all to pull. I stretched in the sauna for about 12 mins.
I also had my Rumble Roller over the break, so I rolled every other day.
Overall, my body needed this break.
1-4-14: Random 4 hr workout.
I took my buddy Manny to the gym to show him a lot of the things I've learned over the past year and we just went crazy.
1-6-14 DE DL:
6*3 375 off the ground pulls
3*5 400 pulling off blocks
2*6 345 deficit pulls
3 different accessory back movements.
Surprisingly I can walk today! My adductor felt tender since it was really cold in the gym, but I felt strong. I got really warm before I pulled, stretched, rolled, and applied heat everywhere. It was probably 45 degrees in the gym yesterday. I also soaked in The Soak and Epson Salt before I crashed.
POWERLIFTERS PUT IT DEEPER IN THE WHOLE!!! WHAT???!!!
1-7-14 ME Bench:
265# 3*2 competition style bench
280# 2*2 + 1*4 with the sling shot CG Bench (***PR***)
250# 2*5 + 1*12 with sling shot 3 sec pause bench
Did 3 different tricep exercises after the 3 main lifts.
https://www.facebook.com/photo.php?v...56331298819483
Last edited by O_RYAN_007; 01-08-2014 at 08:36 AM.
POWERLIFTERS PUT IT DEEPER IN THE WHOLE!!! WHAT???!!!
1-14-14 RE Deadlifts:
80%: 425# 2*8
85%: 450# Pulling from blocks 2*5
75%: 400# Deficit pulls 2*8
4 accessory upper/mid back exercises.
This was a brutal pulling session, but I felt extremely strong on every lift!
POWERLIFTERS PUT IT DEEPER IN THE WHOLE!!! WHAT???!!!
Still following!! Been busy lately, but I guess that counts for everyone. How's your overall max in deads these days brah??
Little update for everyone. About a month ago I was squatting and I incurred a minor injury to my left adductor. I rested it over the holidays, and I thought is was good and healed, but I re-bothered the area last Friday on our MAX Effort squat training. Either way, I don't believe it's a tear, I just think all the surrounding areas are super tight causing my this muscular imbalance. I had my Occupation Therapist (my wife) work on the area using trigger point therapy, and this has helped tremendously (so has using MGF on the area). She feels that I just need a super deep tissue massage working on all my lower extremities. I will be continuing to use my rumble rolling on the lower body, stretch, and stretch, and stretch. I didn't hit deadlifts on Monday nor will I squat on Thursday.
But I did however hit RE HEAVY Bench last night. What a killer session it was, and I broker another CGB PR; 295x2x2. Here's a vid, check it out boys.
https://www.facebook.com/photo.php?v=623243627723405
POWERLIFTERS PUT IT DEEPER IN THE WHOLE!!! WHAT???!!!
Sorry to hear about the injury. When you use mgf on an injury like this, what dosing, inject frequency and location do you use? Do you do a bunch of little shots around the area?