gfd's training notes (battling the bad back)

  • Thread starter Thread starter getfitdoc
  • Start date Start date
wed.
Floor presses, worked up to 3 reps w/105# DB's
had the wrist wrapped tight and it seemed to work.

I've also been doing some traction/superlight band work for my wrist, it seems to be helping, the fact that i can now pick up a 105#DB and work w/it attests to this.

Tri's- unilateral kettlegrippushdowns 2 sets to failure
unilateral #3band press downs 2 sets to failure

lat pull downs 2 sets medium grip 2 sets close grip

(floor presses were tough but i m happy the wrist worked)

Fri--
Squats
Worked up to 3 sets of 3 reps w275 1 set of 2 reps...

Felt strong off the box.

the set w/two reps was weird. I un racked the weight and hit rep 1, 2 then a lady walked up to the left side of the rack and said, "Can i work in?" I saw her in my peripheral vision, and it appeard that she was in the path of the bar and i totally lost my focus. Missed the last rep. Irritating. Anyway i nailed the next set.

followd the squats w/GM's
and Pull throughs.
finished with slant board abs w/10#behind head.
 
how's the strength coming? and does your gym mind floor presses? because mine..well, when I do those, i get comments and whispers and some laughs...i don't mind though.

and bro, when you floor DB, is it hammer or regular pressing? because i hammer it
 
last saturday

sled pulling followed by hip mobility

monday
i did some band bench work followed by RM floor presses then tris then lats...

i'd be more detailed but im in between places till october.... blablablablablal

AM----i can do anything i want at my gym. i run it. if ppl laugh at you follow my simple advice. "F.E.E." Fuck Everyone Else. Thats what i tell myself.

as far as floor presses go, you can do them any way you want. I prefer to keep my elbows tucked, not too much, and have a mid-hammer type of grip. not like im holding a barbell for bench but not palms facing each other eigther. although i like to vary it.

my strength sucks. my volume is not dialed in. i've been sloppy. but i look great... but looks are all about the diet imo.

my volume has to cut down and i need to put more emphasis on hamstring/hip dominant movements for lower, and external rotation and vertical/horizontal pulling for upper body. my chest is good, my tris are good.... my rhomboids are too big,, my lats need to catch up... my shoulders and lats are out of balance,,, shoulders too big... lats to small...

i suck.
 
I never knew you had your own gym. what is it like???? how much and what kind of facility ya have??

as for the strength, yeah, me too. I suck on that..but I still try my best. i cut down to what you see in my journal. sometimes I do singles day or doubles for 5 sets. i still have a weak abs. any advice on that bro???
 
back from vacation--did one band workout, and one sprint workout. plus the jungle tour shit... had fun

Friday i did a full body sled workout

Saturday (today) i did hip mobility and hill sprints.
 
AngryMuscles said:
I never knew you had your own gym. what is it like???? how much and what kind of facility ya have??

as for the strength, yeah, me too. I suck on that..but I still try my best. i cut down to what you see in my journal. sometimes I do singles day or doubles for 5 sets. i still have a weak abs. any advice on that bro???
Click to expand...

Its just a small place. I'm working on expansion and other things.

If you want strong abs, continue with your compound lifts.

Also add: slant board sit-ups with the weight behind your head
Band ab crunches (explosive)
Ab wheel, get good at it then add weight on your back, you can add plated, chains, whatever.
I like to do oblique work also. Side twists with barbells, side rotations with cables and bands.

Plus, you can do a variety of ab work on the GHR.
 
monday- did full body workout. squats-sled draging, rack deads, sled draging bench press sand bag carries. ab/lowback work.

im going to be focusing on conditioning and full body workouts for a while.
 
wednesday

I did slow biceps/triceps and shoulders. only lat and front raises for shoulders no presses.

Did very light weight. focused on static contractions and 5 count eccentrics.

Then i ran hills.

I don't really know what im doing right now. But running those hills and pulling sleds is a lot of fun.
 
Fri. -today-

Legs.

warmed up w/ lowback ext. and ab crunches. (getting a GHR and a 45degree back ext soon).

warmup squats-
5 count squats
135#x30 secondsx2

band squats #4 bands and bar
set1 15 explosive
set2 5 explosive 5 4 counts 5 explosisve
set 3 20 explosive

slant board abs. 3 second static contraction 5 second eccentric two sets of 8 reps.
 
Angry- im in california.

was going really light for a while, a dealoading type of thing. was moving and a bunch of shit. now im going to do 4-6 weeks (maybe 8) of 5x5 then start ME DE work.


Starting 5x5 workouts.

squats
245#5x5

rack deads-225x10 245x10

cable Pull throughs 70#x12 90#x10

Slant board abs with 20#db behind head x10 x8
 
Good weight man. Whats your max deadlift?
I just started racks, I seem to be pulling more on the actual deads then racks, but I have to get used to them
 
i don't max on deads. maybe in a while. but my back doesn't allow it. i'm getting a glute ham raise in and 45degree back ext. so hopefully with continued rack pulls/squats/pull throughs/180degree back ext. and hard ab work i'll be able to add the GHR and 45degree back ext's . then before i know it i'll be able to max on deads and squats without worry. maybe. nothing is worth a bad back.
 
getfitdoc said:
Angry- im in california.

was going really light for a while, a dealoading type of thing. was moving and a bunch of shit. now im going to do 4-6 weeks (maybe 8) of 5x5 then start ME DE work.


Starting 5x5 workouts.

squats
245#5x5

rack deads-225x10 245x10

cable Pull throughs 70#x12 90#x10

Slant board abs with 20#db behind head x10 x8
Click to expand...

Nice work GFD. check my logs im a big fan of the 5x5 and actually just got off it. You'll see those numbers skyrocket with the problem.
 
wed.

pushing

benchpress--
i fucked this one up.

i got 2 sets of 225x5 then i got 225x4 then i lowered the weight to 215 and got 4 then i lowered the weight to 205 and got 5.

horrid.

did 75# db's 2 sets of 10 on an incline.

cable flys.

tricep push down rope, and v bar

-----
bench details:
i didn't rest much between sets, kept it between 45-1:15

i'll just drop it to 205 next week.
 
friday. yesterday

legs,
worked 135# with #3 bands for a bunch of sets , 5 reppers. I think i did 8 sets, plus i did a couple sets

Then did some light GM squat variations. bent down at hips and knees, kept back arched, then straightened knees, then pushed hips through.

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

Today saturday

2 sets wide pull ups, explosive, 8 reps 2 sets close pull ups explosive 8 reps

3 sets 1 arm db rows, 75#x8 85#x8 95#x5

pull aparts with #2 band

3 sets of bicep curls, slow and control. 1 35#x8 2 45#x8

I still can't pull that much weight with my wrist. but it is feeling better. it will be better soon.

i'm happy with my life.
 
AngryMuscles said:
don't you just hate people who don't return them plates after usage....god I hate those
Click to expand...

Yes i do. what made you say that?

today, bench pressing, db pressing tricep pushing

bench press w/chains,

135# plus 40# of chains. 8 sets of 3, paused at bottom 4 count eccentric phase.

2 sets 5 reps w/135# plus 100# of chain.

DB plus #3 band incline presses. 2 sets 10 reps 35# db's.
These hurt my wrist a bit.

Tri ext. rope, v bar, slow controlled eccentric phases, explosive concentric phases, tight flexes...
 
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