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  1. Replies
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    Long time folks! I miss keeping up with folks on...

    Long time folks! I miss keeping up with folks on here, but life has gotten quite busy and I have not had time to keep things up here. The last half of 2013 was not kind to my body either. My...
  2. Replies
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    Today's Conditioning: Warm-Up: Treadmill; brisk...

    Today's Conditioning:
    Warm-Up: Treadmill; brisk walk 7min
    Prowler Sprints: 10 rounds/30m, 1-2min rest between each
    *my glutes were freakin' on fire!
    Rowing: 1000m 30sec on, 30sec off (not sure...
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    Today my focus (sort-of) was bench... -Bench-...

    Today my focus (sort-of) was bench...
    -Bench- 45x20, 135x12, 185x10, 235x8, 275x6 (paused reps), 315x5, 315x4
    -front squats- 135x8x2, 185x8, 235x8
    -barbell rows- 135x12, 155x10, 185x8x3 (pendlay)...
  4. Replies
    179
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    Everyone needs at least one good stalker. Not...

    Everyone needs at least one good stalker. Not the scary kind though... no one needs one of those!
  5. Replies
    179
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    14,030

    Yesterday was my conditioning day: Prowler...

    Yesterday was my conditioning day:

    Prowler Push 5 full trips, 30m down and back. I took about 1-2 minutes between trips
    Farmers Walks 4 full trips, 30m down and back. Rest was less here. I keep...
  6. Replies
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    Thanks Shannon. If I move my log, I will leave a...

    Thanks Shannon. If I move my log, I will leave a link. But for now (since you gave me the guilt trip, I will keep it here).
  7. Replies
    179
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    I have been away for a while. Not just from the...

    I have been away for a while. Not just from the board, but traveling a good bit as well. My elbows were quite flared up, so I took the traveling and hosting a powerlifting meet as an opp to give...
  8. Replies
    179
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    Deadlifts and such- I had a client who needed...

    Deadlifts and such-

    I had a client who needed one more workout before a meet next weekend, so I just worked in with him a bit. It is nice to not work out alone sometimes. I did not track...
  9. Replies
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    28,355

    PC's are an excellent movement to...

    PC's are an excellent movement to teach/incorporate full body synergy. There are going to be several different styles of coaching as well as execution. Alot will come down to individual body...
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    A good trainer is worth every penny. That rate,...

    A good trainer is worth every penny. That rate, even if it is for half hour sessions is pretty cheap. Our market is on the low end for most cities our size and our rates are much higher. My advice,...
  11. Replies
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    Well, his bench, if he does it, is probably weak...

    Well, his bench, if he does it, is probably weak and ugly..haha. He probably read the latest issue of Muscle and Fiction right before coming inside which obviously makes him just shy of genius......
  12. Replies
    179
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    14,030

    A bit of arms: I just hit about 14-16 sets for...

    A bit of arms:

    I just hit about 14-16 sets for biceps today. I also hiy about 4 sets of triceps. Elbows took a while to warm up, but I got through it. Good burn and pump which is about what I want...
  13. Replies
    179
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    14,030

    Hello Presses Gradually increasing my volume...

    Hello Presses

    Gradually increasing my volume again. Seeing how the elbows feel each day. I can say one thing for sure though; squats blasted me yesterday. It is crazy how just a few weeks can...
  14. Replies
    179
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    14,030

    -Return to squats- It has been 3 weeks since...

    -Return to squats-

    It has been 3 weeks since my last squat workout due to some odd knee issue that came out of nowhere. So I took it easy and just stuck with two movements today.
    *Squats*
    45x10,...
  15. Replies
    179
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    More Trial and Error (hopefully not much error) ...

    More Trial and Error (hopefully not much error)

    Deadlifts: 135x5, 185x5, 225x3, 275x2
    335x2
    375x2
    415x2
    455x3**(rep PR)
    385x5 w/full reset
    -----
    1-Arm DB OHP:
  16. Replies
    179
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    They are ok... not great, but I will make it.

    They are ok... not great, but I will make it.
  17. Replies
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    A little more trial and error today for my...

    A little more trial and error today for my elbows. So, today I just hit bench and rev. grip rows.

    Bench (paused)
    (after warm-up)
    295x3
    315x3
    335x3
    355x3
    315x1x2 long pause
    315x7 max reps...
  18. Replies
    179
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    It has been a few days since deadlifting and my...

    It has been a few days since deadlifting and my elbows feel pretty good. I thought they were the least likely culprit, so I will add something else back in this week and see what happens.
  19. Replies
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    Looking good man. Keep pounding it out! I agree...

    Looking good man. Keep pounding it out! I agree with the others about your rows.... Strong!
  20. Replies
    179
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    My body decided that it needed a break after last...

    My body decided that it needed a break after last Wednesday, so I listened. My elbows were both flared up pretty bad, shoulder was not happy, and I had this out of the blue knee issue come up! When...
  21. Replies
    4,350
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    288,149

    Those poor guys at your gyn are going to start...

    Those poor guys at your gyn are going to start feeling quite inferior! Keep it up! Video your squats soon. Progressing so well!
  22. Replies
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    All hail the mighty hoo-grip! It hurts like crazy...

    All hail the mighty hoo-grip! It hurts like crazy in the beginning, but once you get used to it you will only lose your grip if your thumb comes off!
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    Man, so you are telling me on your...

    Man, so you are telling me on your chest/shoulders/tri day you are doing 36 sets??
    Here is my two cents: Bodybuilding has done so much for strength and conditioning protocols, BUT for your goals,...
  24. Replies
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    haha. Ahem (I topped out at 180 for 7), but 135...

    haha. Ahem (I topped out at 180 for 7), but 135 is cool too. Love me some dips. T-rex arms come in handy from time to time.
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    Pushing it Week 4 of paused benching. Last...

    Pushing it

    Week 4 of paused benching. Last week was very good. I ended with 355x3. So, the plan this week is to hit two sets at 355x3 before moving up next week.

    Warm-Up: Facepulls SS w/BB...
  26. Replies
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    Great work lady! Glad to see you hitting those...

    Great work lady! Glad to see you hitting those single digit numbers on bench. Fwiw, BMI does not mean squat except to doctors who deal with couch potatoes and desk jockies all day. If you want to...
  27. Replies
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    Looks like solid work to me. We all have those...

    Looks like solid work to me. We all have those days. Next week will be killer.
  28. Replies
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    Thanks Frither and Jmama. Indefinitely was not...

    Thanks Frither and Jmama. Indefinitely was not thinking clearly today. I am pretty sure walking/sitting/stairs is going to get painful over the next few days. This is another reason I do not need to...
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    Squats On Father's day was LONG! It was a...

    Squats On

    Father's day was LONG! It was a good day, but it definately cut into my sleep. I was not sure how today would go, but I managed to get some work in.

    Warm-up: Foam rolled and junk
    ...
  30. Replies
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    Yep, Clean and press (probably push jerk for my...

    Yep, Clean and press (probably push jerk for my tastes, but no need to be super picky here).
    Sounds crazy, and I rarely do them but, if I also got to choose 1 accessory movement it would be a...
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    If your doctor is vague seek out advise from a...

    If your doctor is vague seek out advise from a modern and progressive physical therapist. It is more their area of expertise to prescribe exercise parameters due to impairments. Your doctor could...
  32. Replies
    179
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    A bit of pressing -My work day started at...

    A bit of pressing

    -My work day started at 5:00am this morning, so by my workout time I was pretty spent. My body is still kind of wrecked from this weeks previous workouts too. So, I kept it...
  33. Replies
    179
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    14,030

    Thanks man. Shoulder is feeling good. If it...

    Thanks man. Shoulder is feeling good. If it keeps moving, I may make one more competitive run in 2014.
  34. Replies
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    Thanks Shannon. Pr's always feel good.

    Thanks Shannon. Pr's always feel good.
  35. Replies
    179
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    14,030

    Deadlifts how I love thee *I had been rushing...

    Deadlifts how I love thee

    *I had been rushing around all day so I was not sure how my session would go this afternoon. These are the best days when you are just not feeling it, but your body...
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