gfd's training notes (battling the bad back)

[getfitdoc]

PROGRESS CHECK

BENCH

PROBLEM:
i've missed 315 the last two ME days. I get it halfway up and that's my sticking point.

SOLUTION:
1. I am going to ME on 1 board presses
2. More Lockout work.
3. I need to get bigger DB's. I only have 105# DB's. I need 110 115 and 120's.
4. I am going to add some BB incline work. (thus far i have only been inclining W/DB's)
5. More Shoulder work.

SQUAT:

PROBLEM
Hips are too tight.

SOLUTION:

1. I have come up with a new exercise. It's a hip (band around knees) box squat with someone pushing on my back (at shoulder blades). It pushes me into proper allignment. I'll have to post a pic.

2. More mobility work.

3. Increase adductor strength.

DEADLIFT:

PROBLEM

I honestly am happy with my progress right now. I pulled 400 off the rack.

ADJUSTMENTS:

I do need to start adding more GM work. Continue with my GHR's, add some more pull through work.

----------------------------
ACCESSORY GRADES:
ab strength: B (slant board w/45# DBx1)
Low back strength: B (45 ext w/#4 band x15)
Bi's strength:B (curling 65#DB x 5 even w/hurt wrist) good form too.
Lat/upper back: C i think this is a key in my BP strength... It has been going up.
Shoulders:B Need to Add work

 

[AngryMuscles]

how does the cambered bar squat felt ??? I never tried those yet

 

[adidamps2]

nice progress Doc and i like the self assessment. keep workin hard bro

 

[getfitdoc]

DE/Top end bench

135#+#3 band
6 sets x 3 reps --focus on explosion

3 board press
225#x10
275#x8

Rack Locks
325x2

Triceps-
push downs, wide grip
2 sets x10 reps 200#

DB kick-back 45# x12, x10

Shoulder raises
Side raises 20# x20
45# plate front raises x 20 x2

==================
AM: Cambered bar squat feels weird. The weight kinda swings, and throws you forward. I like it though.

Ad: thanks man. I really want to get to 315 so i can take a break from heavy lifting for a couple weeks. Focus on weak pts and cut BF.

 

[Aztech]

yeh, i wanna hit three plates so i can look like a badass as I set the bar up..lol I'm getting there. Good luck to you sir!

 

[tman55]

DE/Top end bench

135#+#3 band
6 sets x 3 reps --focus on explosion

3 board press
225#x10
275#x8

Rack Locks
325x2

Triceps-
push downs, wide grip
2 sets x10 reps 200#

DB kick-back 45# x12, x10

Shoulder raises
Side raises 20# x20
45# plate front raises x 20 x2

==================
AM: Cambered bar squat feels weird. The weight kinda swings, and throws you forward. I like it though.

Ad: thanks man. I really want to get to 315 so i can take a break from heavy lifting for a couple weeks. Focus on weak pts and cut BF.

nice work doc.

 

[AngryMuscles]

so using cambered bars, what's the benefits of those bro??? how much would it differ from a straight bar?

 

[getfitdoc]

AM:
honestly i think straight bar is the best for squats.... the cambered bar is a nice addition for GM's... it also takes some strain off the shoulders, because you can hold the bar on the sides.
If your weak point is your lower back, the Camb. Bar can help bring that up.

 

[getfitdoc]

Squat Dead

Squat
185#+100#chain
8 sets 3 reps---45-60 sec. rest

Hex bar DL:
worked up to:
354#x5 >no straps no belt
374#x3 >no straps, no belt
424#xmiss (didn't budge it) no straps no belt
404#xmiss (got it off the ground, could have got it up, but i would have hurt myself)
used straps on 404 attempt...

GHR
x10
x10
x15
--------------------------
I liked the HEX bar deads, nice variation for me.
I'd like to be able to pull that 404 though.

 

[AngryMuscles]

hex bar?

 

[getfitdoc]

trap bar, shrug bar.....

 

[tman55]

nice workout bro

 

[getfitdoc]

Pull-ups

worked up to
45# plate x3reps x2sets

then i did a few xtra wide grip sets. 2 pull ups at a time, rest for 3 seconds, then 2 more. I did a total of 10 reps like this.

1 arm DB row, 105#x10x2

various bicep curl exercises, DB's Barbells couple different angles, low reps...

slant board with DB behind head worked up to: 35#x 2 reps, x 1 set.

I like training heavy abs. I am going to start doing low rep abs for a while, just to see what happens.

 

[getfitdoc]

Bench:
2 boards
315# x 1
320# x miss
----------------
Flat DB's
95x8
105x5
95x8
-----------------
JM press
85#x15
115#x12
------------------
Tricep rope ext.
x18 x15
-----------------
#4 band push downs
2x15
---
body weight dips
1x20

______
I was weak today. I think that last DL session I had is still wearing on me.

at least i got a PR off 2 boards.

I just got as new project, so i'm probably going to have to go light in my lifting for a while. which might not be a bad idea, i've been going hard,,, so i'll maintain for a bit then hit it hard again...

 

[Aztech]

nice job on the pr doc...i love me some pr's~!

 

[getfitdoc]

Legs

squats lightened method (- the #3 band)

225# x15 x20 x20
used revers bands to keep it light on the low back.

zercher squats
135# x 12x3

GHR variations
3 sets 15 reps

 

[tman55]

Legs

squats lightened method (- the #3 band)

225# x15 x20 x20
used revers bands to keep it light on the low back.

zercher squats
135# x 12x3

GHR variations
3 sets 15 reps

those squats sound pretty tough. nice work.

 

[getfitdoc]

Bench:
worked up to
225+100# chains x 1
245+100# chains x1
265+100# chains x miss

Flat DB-105#x 5
(i am having trouble with flat DB's. they hurt the fuck out of my shouler)

5 degree incline DB-105# x 8 (even a slight incline feels better than flat)

Dips
45#x20x3
55#x15

 

[tman55]

nice bench work bro.

 

[AngryMuscles]

strong