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Strength/Powerlifting Log

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Friday Feb 12, 2021


Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-Superset: Right arm DB incline bench (3) 80x8, 100x8, 110x8, 120x8
Close grip chin pulldown 75x10, 100x10, 150x10, 160x10
-Superset: Right arm Standing DB press 75x8, 85x8, 85x8, 85x8
One arm DB row 105x8, 120x8, 120x8, 120x8
-Barbell curl 95x10, 105x10, 115x10
-DB hammer curl 45x12, 55x12, 60x12


A good session today. Feeling strong even though I can’t do any pushing movements with my left arm. I think the little rest and change in training has been good for me. Not going as heavy and different movements. 3 more weeks until I can start to bench again but have to take it slow and listen to my body
 

Goldenrod

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Friday Feb 12, 2021


Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-Superset: Right arm DB incline bench (3) 80x8, 100x8, 110x8, 120x8
Close grip chin pulldown 75x10, 100x10, 150x10, 160x10
-Superset: Right arm Standing DB press 75x8, 85x8, 85x8, 85x8
One arm DB row 105x8, 120x8, 120x8, 120x8
-Barbell curl 95x10, 105x10, 115x10
-DB hammer curl 45x12, 55x12, 60x12


A good session today. Feeling strong even though I can’t do any pushing movements with my left arm. I think the little rest and change in training has been good for me. Not going as heavy and different movements. 3 more weeks until I can start to bench again but have to take it slow and listen to my body
Morning @rhynoplanet - I wanted to ask you this before when you were dealing with the shoulder issue. I follow your log as it is motivation for people to get their work in. I notice you do a lot of one arm DB rows. I do this exercise a lot as well but find you activate a lot of the rear delt even when your trying to get the back activated more than anything else. Does this exercise not cause issues with your rear delt which is injured? Wondering if I can find a way to really activate the back muscles vs. the rear delt muscles.
Appreciate your advice/suggestions.

thanks,
GR
 
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Morning @rhynoplanet - I wanted to ask you this before when you were dealing with the shoulder issue. I follow your log as it is motivation for people to get their work in. I notice you do a lot of one arm DB rows. I do this exercise a lot as well but find you activate a lot of the rear delt even when your trying to get the back activated more than anything else. Does this exercise not cause issues with your rear delt which is injured? Wondering if I can find a way to really activate the back muscles vs. the rear delt muscles.
Appreciate your advice/suggestions.

thanks,
GR
hey Gr. I didn’t find the one arm row to bother my rear delt for some reason. I try to pull them low more like trying to pull it into your hip, I find this hits the lat more than the rear delt. I also like the close supplanted grip lat pulldowns, and pull them low like to your sternum.
 

jay30

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Wicked log, It will take me a long time to read through but I will.
 
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Thursday feb 18, 2021


house.


Day 3
Warm up
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 10 reps
-KB Romanians 10 reps
-KB goblet squat 10 reps
-KB halo 5 reps each direction
-Stretch quads
-Stretch Pecs

-Box jump 5x3 (20 inches)
-Deficit deadlift (2 inch, no belt, control eccentric) 155x10, 265x5, 315x3, 365x6x3sets
-Deficit Romanian deadlift (2 inches, no belt) 275x10x2sets
-Staggered DB Romanian deadlifts 75x10, 75x10
-Barbell Row 155x10, 205x10, 225x10, 245x10
-Supinated close grip Lat pulldowns 100x15, 150x15, 160x15

Still doing lots of warm up. Deadlifts were easy but I need to focus on the eccentric movement. I tend to just let lose once I pass my knees on the way down and loose my back tightness. I need to focus on this so it carries over to the concentric part as well.
 

Rucker

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@rhynoplanet How do you progress weight? Do you program for yourself or do you have a coach that tells you what to follow?

Looking for some ideas on how to manage fatigue, especially during meet prep.
 
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@rhynoplanet How do you progress weight? Do you program for yourself or do you have a coach that tells you what to follow?

Looking for some ideas on how to manage fatigue, especially during meet prep.

I use a coach and he programs in 4 week cycles. Basically a hypertrophy cycle, strength cycle, and a peaking cycle. Hypertrophy are higher rep scheme like 8-10, strength is about 4-6, and peaking is 1-3. Assistance tends to be usually in the 8-15 rep scheme. As an example if week one I did for a main lift 365 for 3 sets of 8 the next week I would either do 365 for 3 sets of 10 or 375 for 3 sets of 8.
 

Goldenrod

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@rhynoplanet How do you progress weight? Do you program for yourself or do you have a coach that tells you what to follow?

Looking for some ideas on how to manage fatigue, especially during meet prep.
Keep in mind he is at a different level than the typical power lifter. This log is a blessing for anyone who wants to learn to warm up, work out through injuries, get strong, etc. but it isn't for everyone as he is at an elite level. No, I don't have a man crush but if you win the worlds for your weight/age - you are at a different level.
 
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Friday Feb 19


Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-Superset: Right arm Flat DB bench 105x8, 120x8, 130x6, 140x5
Wide grip lat pull down 100x10, 150x10, 160x10, 160x10
-Superset: Right arm Standing DB press 70x8, 80x8, 85x8, 95x8
One arm DB row 105x10, 120x10, 120x10, 120x10
-Barbell curl 95x10, 115x10, 115x10
-DB hammer curl 50x12, 60x12

Still can’t press with the left arm so right arm only for pressing and tricep movements. It is difficult doing one arm flat DB bench.The DB wants to tip You right over so the 140 lbs for 5 reps isnt bad and I am happy with that. Can’t wait to start training the left side as well.
 
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Monday February 22, 2021



Day 1
Warm up
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 10 reps
-KB Romanians 10 reps
-KB goblet squat 10 reps
-KB halo 5 reps each direction
-Stretch quads
-Stretch Pecs/shoulders

-Box jump (20 inch) 5x5sets

-Pause high bar Squat (knee sleeves, no belt) 55x5, 165x5, 225x5, 275x3, 325x6x2sets
-Split squat (elevated back foot) BWx10, 115x8, 115x8
-Standing banded abs 16, 16, 16
-Ghd sit up 16, 16, 16

Working on not squatting too low or losing the tightness at the bottom. I have always squatted way below parallel and that is not needed for powerlifting rules, I just need it break parallel so it is a waste of strengthgoing that low. This is a big adjustment and I am figuring out where that spot is. I just use to squat as low as possible to never have my depth questioned.
 

Rucker

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-Split squat (elevated back foot) BWx10, 115x8, 115x8
Is this with Barbell? I like doing split squat with SSB also.

I just need it break parallel so it is a waste of strengthgoing that low.
I agree in principal. I suggest trying to find the point that gives you maximum "bounce" out of the hole where your hams and adductors can contribute? I wonder if a change in stance would facilitate that? In your case probably wider?

Just ideas - I'm not your coach, don't listen to some random internet jerkwad. I rebuilt my squat by widening my stance very slightly, and I get more "bounce" out of my hamstrings now.
 
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Is this with Barbell? I like doing split squat with SSB also.


I agree in principal. I suggest trying to find the point that gives you maximum "bounce" out of the hole where your hams and adductors can contribute? I wonder if a change in stance would facilitate that? In your case probably wider?

Just ideas - I'm not your coach, don't listen to some random internet jerkwad. I rebuilt my squat by widening my stance very slightly, and I get more "bounce" out of my hamstrings now.

I can't go too wide because my hips wont allow it, bones get in the way. Just trying to see if I can get more out of my squat cutting it a little higher.
 

Goldenrod

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I can't go too wide because my hips wont allow it, bones get in the way. Just trying to see if I can get more out of my squat cutting it a little higher.
Is that due to your genetics or injuries? Just being nosy as I fucked my right hip doing outer thigh exercises with bands. I took two weeks off and am back to normal but don't see the sense in squatting wide unless you are powerlifting or trying to hit your glutes/specific muscles. That being said - @rhynoplanet will know more about this than I do.
 
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Is that due to your genetics or injuries? Just being nosy as I fucked my right hip doing outer thigh exercises with bands. I took two weeks off and am back to normal but don't see the sense in squatting wide unless you are powerlifting or trying to hit your glutes/specific muscles. That being said - @rhynoplanet will know more about this than I do.
Just genetics. The bones hit each other if I try to go wide. I personally don’t think going super wide has any benefit other than for competition. I have always had a stance with my feet just outside my shoulders.
 
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Thursday Feb 25, 2021

Day 3
Warm up
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 10 reps
-KB Romanians 10 reps
-KB goblet squat 10 reps
-KB halo 5 reps each direction
-Stretch quads
-Stretch Pecs/shoulders

-Box jump (20 inches) 5x5sets
-Deficit deadlift (control eccentric, 2 inch, no belt) 155x5, 265x3, 385x6x3sets
-Deficit Romanian deadlift (2 inch, no belt) 275x12x2sets
-Staggered DB Romanian 75x10, 75x10
-Back extension (hold at top) BWx16x3sets

A good day today. Deadlifts are getting better controlling the eccentric part nice and slow.
 

Rucker

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I personally don’t think going super wide has any benefit other than for competition. I have always had a stance with my feet just outside my shoulders.
Agreed, and actually that's where I ended up, just widening my heels a bit outside my shoulders (basically I was too narrow), and I was able to involve a lot more groin and hamstring in my squat, more muscle mass should mean more weight. Basically I got into my hips more.

Agreed I don't think you want that super wide sumo stance. My understanding of that (you see it with Westside guys) is that they are actually trying to "bind" the hips to create more tightness at the bottom. I think this is mainly needed by guys who aren't natural squatters (i.e. round with lots of tissue to bounce out off), specifically to compete in the heavy weight classes where dudes are just big and round.
 
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Friday Feb 26, 2021

Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-Superset: Right arm DB Floor press 105x8, 115x8, 125x8, 135x8
Wide grip Lat pulldown 125x10, 150x10, 160x10, 160x10
-Superset: Right arm Incline DB press (3) 105x8, 115x8, 115x8, 115x8
Bent over barbell row 205x10, 225x10, 245x10, 265x10
-Barbell curl 95x10, 115x10
-DB hammer curl 60x12, 60x12

A good day. Right arm DB floor presses were the strongest I have ever done so that is. Can’t wait to be able train the left side too.
 

Goldenrod

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Friday Feb 26, 2021

Day 4
Warm up 3 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-Superset: Right arm DB Floor press 105x8, 115x8, 125x8, 135x8
Wide grip Lat pulldown 125x10, 150x10, 160x10, 160x10
-Superset: Right arm Incline DB press (3) 105x8, 115x8, 115x8, 115x8
Bent over barbell row 205x10, 225x10, 245x10, 265x10
-Barbell curl 95x10, 115x10
-DB hammer curl 60x12, 60x12

A good day. Right arm DB floor presses were the strongest I have ever done so that is. Can’t wait to be able train the left side too.
Hi @rhynoplanet - when will you be given the green light to push with the elbow? I do a ton of floor presses as well. Had no idea what I was missing. One arm DB floor presses are great for the upper chest and triceps. At least my experience has been - my bench and pushups have gone up.
 
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Hi @rhynoplanet - when will you be given the green light to push with the elbow? I do a ton of floor presses as well. Had no idea what I was missing. One arm DB floor presses are great for the upper chest and triceps. At least my experience has been - my bench and pushups have gone up.
I am allowed to start after 6 weeks and see how it feels so that would be the week of March 15. Yeah Floor presses are good for sure.
 
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Monday March 1


Day 1
Warm up
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 10 reps
-KB Romanians 10 reps
-KB goblet squat 10 reps
-KB halo 5 reps each direction
-Stretch quads
-Stretch Pecs/shoulders

Box jump (20 inch) 5x3sets
Single leg calf raises 15x3sets

-Pause high bar Squat (knee sleeves, no belt) 55x5, 165x5, 225x5, 275x3, 315x3, 335x6x2sets
-Split squat (rear foot elevated) BWx10, 115x8, 115x8
-Standing banded abs 16, 16, 16
-Ghd sit up 16, 16, 16

A good day today.Squats felt easy so that good
 
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