gfd's training notes (battling the bad back)

[getfitdoc]

3-10-06
Assistance work.
Abs- wheel:
body weight x 15 reps,
45# (plate on back) x 15
45#x15
Slant board (full slant)
Medium band x 15 reps
med. band x 15 reps. (hard, had to struggle to get last 5)

Low Back- (hypers 180?):
body weight x 15
18#bar+light band x 15
18# bar+light band+medium band x15

Traps- Barbell shrugs:
bar x 15
135 x 15
185 x 15
225x 15
275 x 12
315 x 6
315 x 6 (grips was slipping)

Grip:
1 arm hangs 15 seconds each arm 3 sets.

Plate carry: 20 KG rubber plate, walk across gym 3 x.

plate pinch, 10 lb plates, 40 seconds, 2 sets.

forearm roller, 10 lb plate, 3 sets as fast as possible up, controlled down.

NOTES:
Abs were hard, felt good. Low back was awsome, i can feel it getting stronger.

I have to get my grips stronger. I never use straps for anything. I dont want to use straps. If anyone has any other suggestions for grips strength i'd appreciate it.

TODAY- 3.11.06
LEGS
Squats:
bar 15 reps
light band + bar 15 explosive reps
light band + med. band 15 explosive reps
135 + light B + med B 15 explosive reps
185 + lt B + med B 15 hard reps
225 + lt B + med B 5 hard reps.

DB squat
60# db's 10 reps
75# db's 8 reps
95# db's 5 reps
105# db's 3 reps

Leg press
stack 20 reps
stack 25 reps

NOTES:
felt good. the bands really made squats hard. but it was a great mix up.

im thinking about trying belt squats next week.

 

[Winter]

Good work.

 

[adidamps2]

wew! nice work Doc! numbers and wts look nice. nice band work too. keep at it.

 

[tman55]

nice work doc.

 

[getfitdoc]

Took Sunday (chest) off, shoulder needed rest.

3.15.06
Back
warmed up with 180? hypers and slant board abs.

deads:
135 x 15
185 x 10
235 x 8
285 x 3
335x miss
285x 3
285x 3
285 x 4

2x pull ups failure
2x 12 wide grip pull downs (145# slow and controlled)

2x15 180? hypers with 18# bar and 2 medium bands

 

[getfitdoc]

(did not do chest on Friday. shoulder need to recover. did do various rotator cuff exercises)

Saturday March 18th

Legs

Squats:
warmups:
Bar,
95#
135#
135# w/ medium bands. x2 15 reps
work sets:
225# 5 sets of 8.

thats it.

NOTES:
had to adjust stance a little. moved a little wider. I think i need to add some GM's. Light and right of course.

Tomorrow is assistance work.

 

[getfitdoc]

I've been going light the last few months, i couldn't do ANY shoulder work.

But my shoulder is doing good.

Still dont have a reverse hyper, but i might be getting one soon.

Im going to try my hand at some westside style training for a few month and see how my body reacts.
it wont be exactly westside, more of an experimental version for me.

7-17-06
ME bench

rotator cuff work,
band shoulder traction (feels so good)

1 board press
135#x15
185#x10
225#x5
245#x3
260#x1
275#xmiss
275#xmiss

DB press w/#3band
35#x15x2

Band Fly w/#3band
2x10

1 arm Tri ext. w/#3 band
x10
x8

Lat.pulls Full speed/Wide Grip
135#x15
145#x15

Shoulder circuit:
#1band cross lateral raises (rap band around bottom of pwr rack cross in front of body and raise to side) x15
no rest
35# plate front raises x 15
no rest
bent over reverse DB fly 15# x15 reps

ABS standing band trunk flexion #3 band
1 x 30

-----------------------------------------------------------------------------------------------

no bench for about 4 months, so 260 is ok,...
1 min or less rest between all sets.
pinky on ring for all sets of bench.

 

[irishdave]

good lad

 

[getfitdoc]

MaxEff legs
Box Squats-box set at parallel wide stance
Warm-ups..
box squat bar 15 reps, ball ab crunches 20 reps, shoulder traction #3 band,
95# 15 reps
135# 15 reps
185# 12 reps
225# 5 reps x2
275# 3 reps
295# 3 reps
315# miss...

Good Morns Arched back shoulder width
bar 15
65#15
95#12
115#10
135#8

3 sets of cable pull throughs. 90 lbs on my stack.

2 explosive sets of standing #3 banded ab crunches,
-----------------------------------------------------------------------------------------------

my back held up. Even though i missed 315 i haven't even attempted that weight for years... so it was a good miss, i was able to give a maximal effort squat without any injury pain.

im weak off the box. when i missed i caved forward at the hips, i think that my abs are not explosive enough. which is why i put the explosive band crunches in there.

its weird i felt so strong at 295# i thought 315 would pop up. glad i had a good spot.

 

[Winter]

Good work. How tall is the seat for your boxsquat?

 

[getfitdoc]

Good work. How tall is the seat for your boxsquat?

not sure,

i think its about 14 inches tall, it was set a parallel.

i use an aerobic step thingy. Works good for now, im not good at building shit so i was thinking of getting an elitefts box squat or just getting a buddy to make me a couple of different hts out of wood...

 

[getfitdoc]

Friday july...
Speed bench
warmup sets, shoulder traction, warm up ab crunches.

135#x12

if max is 260#'s.. 60%= 156.. bumped up to 160

160# 3 sets 3r too easy....
moved up to 170# 5 sets 3r

DB tri extension on bench 35# 2 sets 10reps

Single arm Band Tri Ext. 2 sets failure

Lat pull down Widest grip

3 sets 15 reps, Explosive.
135#
155# x2

Face pulls 2 sets 20 reps------>super set)
pull aparts 2 sets 20 reps

Shoulder Raise Circuit
45#plate front raise----->superset
25#DB lat raise

Low back extensions 2 sets 45# plate held touching chest to failure
Slant board ab work. 55#DB on chest, 25 reps as fast as possible 2 sets.
----------------------------------------------------------------------------------
Saturday

Core Statics
sled pulling
----------------------------------------------------------------------------------

Sunday july 23
DE squats

warmups, ab crunches, Low back ext.

warmup sets with squats..

Box squats (box is exactly 14.5 inches, parallel for me).

12 sets 3 reps @ 190#'s 30-45 seconds rest.

Wide stance arched back GM's
135#x8
145#x5

Pull through
70#x15
100#x15 paused
80#x15

Unilateral Leg ext------>superset with Unilateral Leg curl 2 sets
ext 70# curl 60#
-------------------------------------------------------------------------------------

 

[getfitdoc]

max eff bench press

various warmups-shoulder traction with #3 band, ball crunches, rotator cuff work...

worked flat bench pinky on ring.
several warmup sets
135#x15
185#x10
225#x5
255#x1
265#x1
280#xmiss
275#x1 (up 15lbs from my 1 board press last week) this was a long slow rep. the bar just barly kept moving till i locked it out.

triceps-laying db extensions 25#x15, 35#x8x2
2 arm band tri extension #3 band 2 sets explosive failure (15 rep, 12 rep)

Lats-wide grip pull down, 135#x15 explosive. close grip, 160#x15 explosive

shoulder raise circuit-front plate raise 45#-->db lateral raise 20#-->rear delt fly 20# all 18 reps no rest...

 

[getfitdoc]

forgot to add current stats/goals:

6ft 177lbs 7%bf

goals: #1 stay safe, not get hurt.
bench: 315#x1
squat: 315#x1
dead: be able to pull 225 conventional for reps with no back pain. then i'll set a higher goal
GM's:185#x1

I need to keep my weight at or below 180 lbs. I can't weigh more than that (job).

 

[getfitdoc]

"max"eff legs july28th

this wasn't a great workout. i could not get loose. i did a bunch of foam rolling the day before, that may have been a reason... i dont know

i did sweat a lot cause i keep my rest to a minimum.

warm-up stuff, leg stretchs with bands body wt squats back ext, ab crunches etc...

box squat 14.5"box
barx12
85x12
135x8
185x5
225x3
225x3
225x5
275x3
275x5
-----
8"rack pulls
135x12
135x12
185x8
185x8
225x5
225x10
285x5
285x8
----------
horrible workout. maybe becaue i just found out i have to move asap. Just got a bunch of other general life shit going on.

 

[getfitdoc]

Sunday july 30
speed bench
band traction warmups
light set warmups

165# +#2band 1 board pinky on rings- 12 sets 3 reps 30 sec rest max.

Hammer strength incline press
270#5 reps
90#15 reps #3 band x2

Triceps-laying DB skull crusher 35#x8x3 explosive
pistons w/#3band 2 sets failure

shoulder circuit 45#plate raise--->20#side raise--->20#reardelt raise; 20 reps each x 1 set

 

[getfitdoc]

today

speed box squat
warm-ups--180?hypers, ab crunches,light weight squats

10 sets 3 reps 205#'s

shoulder width GM's
85#x12
105#x12x3

pull through-3 sets failure

 

[getfitdoc]

plus i did a short hike, about 35 min (lots of hills) with 2 hill sprints, will work these up to 5.

 

[getfitdoc]

today

maxeff bench
warm-up... band traction, lying leg kicks, standing leg swings, 180? back ext's pausing at top, light ab work 1 arm explosive cable chest press, light bar work.

1 board press
135#x12
185#x8
225#x5
275#x1
285#x1
295#x1
305#xmiss

Tri's
DB skull crusher
30#x12
45#x8
45#x4
#3 band tri ext
15x2

lats-
light explosive bench width grip lat pull downs
115#x15
145#x10

upper back
Face pulls-pronated, pulled to nose.
3 sets 15 reps 110#

shoulders
circuit- plate raise--->side raise--->reverse fly---|
45#x20 20#x20 20#x20

ABS
slant board explosive abs
BW x 25
55#DB ON chest x12

Leg ups EXPLOSIVE
x15
x12
-----------------------------------------------------------------------------------

felt good, surprised my #'s for benching have gone up so quick post injury, must just be muscle memory... but 260# to 275# to 295# is good progress.

problem now is my wrist is jacked up, (basketball) so im not able to do the variation in my lifts so i know im going to hit a plateu soon... we'll see

 

[SteelSouth]

Nice board work doc. You might want to get some wrist wraps for that wrist, they help me tremendously.