Morning BW: 198, confirmed creatine has fully left my system. Replenishment began today.
Duration: 1:02
Bench Press raw
165x[4,8,5,10,6,12,4,8,5,10@10,6@8.5]
Right pec/front delt area ran out of gas. I did climb yesterday, might have something to do with it. 90s rest for the first wave, 2m for the second.
SGDL straps 2m
225x4x2
245x4
265x4
My low back was a little achy going in, and each set got easier. Nice. The concentric is usually fine, but I have to squat the eccentric down - that's the motion my back really isn't a fan of. Maybe some RDLs would be cool as an assistance - I'll run it by Hanley.
Anterior Split Squat
95x4x4
ezpz
Date night tomorrow night means I probably won't fit in a workout Friday morning before I have to leave for the weekend, but we'll see.
Climbed Tuesday, then tried to do the workout at the gym. Bar hip snatches were fine, loaded up 95, lolnope. Didn't have straps for SGDLs and my hands were completely shot, didn't feel like just benching. Went over to GFs, did some house stuff, and at one point, after pushing a wall anchor in with my index finger, it got stuck bent 90* at the 2nd knuckle. Had to use my other hand to re-straighten it, ok. Went downstairs to grab a screwdriver, made a fist just to see, and it got stuck again. Waited a little longer trying to straighten it just with the usual muscles, couldn't, used other hand as the flexor muscle in my forearm started to cramp. Came back up, showed GF, she rubbed it a bit, and I regained control of my finger. Neat. Even now, my forearms, especially left, have a pretty deep tightness/pain when I stretch my palm back. May have overdone it a bit on climbing, I really need to find a way to get there 2 nights a week. Or train fingers at home.
Diet and re-creatining are getting back on track.
2019-06-05
Morning BW: 201 or something
Duration: 2hrs, was supersetting new staging environment setup with lifts
Hip Snatch
75x2x5
95x2
Rx: "Doubles with 95-100ish until you feel like an explosive God. Stop when power starts declining." Figured I'd do 75 on the way up to the prescribed 95-100. Finally got a couple good doubles in, bumped up to 95, had a couple of awful pressouts with no explosion whatsoever and called snatches. I think I am either not very good at these or upper back pulling stuff was fatigued from climbing or I need in person coaching on how the f to do this or something.
SGDL straps
225x4
245x4
255x4
265x4
245x4
Bench Press raw
190x4x8
Rests got ridiculous on bench, probably rested 10-15 minutes between a few of them. Which kept all sets @6 or less.
I have some shitty landscape video that shows half of the snatches but I doubt anything can be learned from it.
Oh, I forgot, after bench press I did a couple sets of explosive high pullups (chest to bar is high for me) and some front lever up things. For climbing. Watched a video where Magnus Midtbo put on a bunch of weights to get himself to the same relative strength level as a beginner to do some things. Climbing at 105kg instead of his usual 75kg dropped him from a v10+ climber to falling off of a V5. Makes me feel a little bit better about how hard some of this stuff is for me.
Went climbing for about an hour and a half, ending about an hour and a half before the workout started. A mix of meh and fine. Didn't feel very explosive, and finger strength continues to limit. I bought a hangboard (Metolius Simulator @Allentown), it was $76 with my member discount. Cheaper than I've seen anywhere online.
Hung that up (got to use a power saw for the first time in too long), then during the workout dealt with this bullshit (yes, that is in fact raw sewage backing up from my floor drain):
Post-workout BW: 204.0
Duration: 0:59
Beltless SGDL straps
255x4x4
These felt good - just a little tough on the way up, no soreness on the way down. RDLs helping? A bunch of climbing and activity beforehand serving as a better warmup than just doing a couple reps at 225 and jumping into work sets? The world may never know.
Bench Press raw, 90s timed after the first few sets
195x3x7
Shoulder felt good.
Ok, here's where it gets fun. Backstory from June 4:
I had climbed earlier in the day to the point where I really couldn't do anything, and was helping my girlfriend hang a clock, drilled into some brick, and I was pushing in a wall anchor .I pull my hand away, and my index finger locks in bent 90* at the 2nd knuckle. I had to use my other hand to straighten it. Ok, weird. Go downstairs to grab screwdriver, decide to make a fist and see
it gets stuck again, I try for a bit to pull it back open with the antagonist muscles and can't, manually do it with other hand. Weird. So GF comes back into the room and i'm like "listen to this" and tell her the above, then I show her and it happens again. So i screw in the screw and then she rubs my forearm and then I try it again and I can just open and close my whole hand normal.
JM Press
65x10
Re-rack it, stand up, I don't remember what exactly I grabbed or whatever, but my right hand did something and suddenly the middle and ring fingers got locked into my palm *hard* - much worse than the backstory. Get my other hand in there and pry it open real quick, rub it out for a bit but I had to brace my hand open on the rack so it wouldn't close back up from the rubbing. Seemed to work itself out, so I went to see if I could hold onto the jugs on the hangboard for pullups. That was ok, but there was no way I was JM pressing with 65lbs over my face and no way to safety with that shit going on, so instead:
Hangboard Pullups jugs, chest to board
BWx3x5
+ Pushups
BWx15x5
Last sets of each @10.
Last sets of SGDL and bench:
My right hand locked up again when I got out of the shower. Guess who bowls tomorrow :/ And has a tentative climbing date for Thursday. The 2 common factors are climbing and drilling. Hoping it was the drill vibrations that triggered it. I can make a very strong fist and open it fine now.
Twinsies!
Except mine is way more green. I think? Honestly I can't even remember now. Someday I might actually spend some time with the bits other than the outside jugs, but weighing 240 doesn't help in that regard... these days my grip gets worn out doing light DOH RDL and pull ups off the jugs, to where I gave up and just started using straps for the RDL.
I'm going to take a two-week intermission from high intensity benching and just crank out thousands of pounds of volume, perhaps I could combine that with a little grip work.
Good luck with your claw hand, that's weird, but I did have something similar happen to me when we first got Guitar Hero in college,
Made some real nice progress on a couple of V3-5s. Got most of the beta figured out on my own. First one, I'm struggling with one move at the top, and I'm really pumped by the time I get there. There's no easier routes in the area so I can't just climb up to the trouble spot. The 2nd one, I have all the moves, I just once again got too pumped to make it to the finish. Then, when playing with a different foot position, I smacked my elbow into a hold for another route. It was positively excruciating for a good 2 minutes - I had to squeeze the shit out of the wrist on that hand just to give myself some other signals to compete with the pain. Internal rotation of that arm causes a pain that feels like it's in the bone, about 2/3 of the way from elbow to hand. Palpating all over doesn't indicate any hot spots.
Need to work on power endurance. Losing about 20lbs would make things 10% easier too, but then I'd have to actually pay attention to diet and alcohol.
GF's parents came into town Friday, so they came to watch our softball game. We were down like 5 usual starters - I have played right field every game so far. During pre-game ball-tossing, easing into it, my nondescript right arm pain was killing me with every throw. I told coach it'd be cool if I could play first or something so I wouldn't have to throw, and he just looked at me, what with the being down 5 starters. Ok, figured I'd back up a bit and take some longer throws. They actually felt better than the easy ones, cool, maybe some different wrist motion or whatever. So we go to take the field and there's someone in right. And right center, and left center. Apparently I'm playing left. I think of the 7 innings, I got more touches in 4 of them than I have in any other entire game. My arm was fine, even after I dove for one near the wall, landing on it about a foot from the concrete drainage ditch that I ended up skidding into. Held the guy to a triple though - I was actually incredibly happy with my fielding all night. At the plate, I sent the first (or maybe 2nd) pitch I saw probably as far as I've ever hit a softball. I think I may have taken 2 real steps out of the batter's box before I decided it was time to hit my trot. First one of the year, nice to get to show off a bit for her parents.
My parents came into town for the weekend as well, so everyone got to meet everyone. I managed to squeeze my workout in during some midday downtime.
2019-06-15
Morning BW: 200 (lost like 6 lbs in 2 days. When this happens it's best not to tell your girlfriend fyi)
Duration: 0:55
Bench Press wraps, sleeves, 90s
210x2x7@6-7
I wasn't sure how this was going to go, but the hardest part was using my right hand to tighten down my left wrist wrap, and some pain from the right wrist wrap itself. The lifts felt heavy but moved well.
SGRDL straps, 2min
185x8x4
First set might have been 6, but I think it was 8. I frickin love this exercise. I felt like I might have been cutting them off a bit high but video shows that feels are a lie. Rx for was 180. Maybe he doesn't realize I'm lazy?
+ Pistol Squats
BWx6x4
Finally got a good setup with the doorway where I can really sit into them and just give a little flick to keep balance and start the motion back up. I'll usually have something to pull on when climbing, and I'll only have to do 1, so I'm fine giving myself a little balance help help when repping out. I knew I was going deep but didn't realize just how deep until the video. mr-burns-excellent.gif. These were done during the 2min rest on SGRDL.
LTE/Pullover
65x12
65x10x3
+ Hangboard Pullups
1 pad 4 finger crimp x BW x3
Jug x BW x 3
Forearm started talking with the pullups, so I stopped after the 2nd set. The jugs are the knobby looking things above the crimps I use in the video. they're incut behind, so they're easy to grab. Like the top one here:
The most painful thing was actually shaking my arm out. 1 video of each thing, including shaking my arm out:
I thought the curls were going to be extensor work, but they're actually a flexor thing, and I wanted some extensor work for forearm rehab, so I added those as superset.
Upright Row
65x[10,8,8]
Harder than they used to be, especially with forearm pump.
Post-workout BW: 203.8
Duration: 0:58, fucked around during jerks
BTN Jerks
65x3
80x3
100x[3,4,4]
Super easy, I didn't actually *have* to bend my legs in the catch, and on a few I didn't. Did a quick set of 5 OHP after the last set before racking.
HBBS raw, 2m
225x4
245x4
255x4x3@6-8
Bench Press raw, 2m
188x6x5
188x5
Played with grip width a bit, bringing it in from middle finger on ring to ring finger on ring, to pinkie on ring. In the video, the 188x6 is ring on rings, 188x5 is pinkie on rings. Also, apparently I didn't cut the 185 video, so you get to watch the whole shebang. Ring finger felt normal enough, but pinkie had to touch lower and it took a rep to find the groove. Might stick with ring on ring for a bit, it felt a little stronger at the sticking point than where I was. Plus hey, extra ROM.
Wasn't able to get to my weekend workout til about 7pm Sunday, and I elected not to do it then. I now have a weird pain on the back of my right wrist, that's been since Monday or Tuesday morning. Since last Thursday, I have had a pain in my neck that I initially thought was back of neck, but based on some stretching I think it's actually a muscle that starts towards the front, then comes up the side of the neck around to just behind the ear, then up into the skull? Jerk related maybe? All I know is it fucking hurts and nothing I have tried has made it go away and I've had a headache somewhere between a 2 and a 7 for a week now and it's getting old. I'd call it a 6 right now.
Little pressy at the end. The most I've ever had overhead was 177, a long time ago.
HBBS raw, 2m
265x4
265x3x4
Had the safeties too high on the first set apparently. I heard a little banging on the right side at the bottom of the first 2 reps, I thought the fat part of the collar was hitting, so I kept sliding over, and ended up rubbing the opposite plates on the safeties on my last rep at 265. That was fun, and captured on video.
I was supposed to work up to a single in the workout I missed, so I tacked that on the front of this one so I had some way to figure out what I was taking 80% of. The first one at 225 was crooked as hell, got it worked out for the next couple. And then misloaded for my first 2 triples, the second of which hit @10.
Yesterday for the fourth, I dusted off my bike, swapped out the disgusting old melted on grips for some new ones (need to cut the ends off so I can slide them all the way on and get my posts back on, didn't have time), got some air in the tires and did a nice little 15.5 mile ride with my gf. I think it's my first more than 10 minute ride since high school. Quads are a little sore today, but no more than they were from squats before the ride.
Had a great workout with my girlfriend. Accidentally bumped her 10lbs on bench instead of 5, and she still got the first set. Re-checked my notes and the rest of them flew. Should get a pair of 10 or 25lb bumpers for DL warmups, I have her doing RDLs off the safeties for now.
