OnlyHuman Posted November 30, 2013 Author Report Share Posted November 30, 2013 Squat challenge Week 2 Session 10 of 52/200. Squats:125 x 2125 x 4125 x 6125 x 8 (belt)125 x 6 (belt)125 x 4125 x 2 Skill work: Summo: 150 x 5 x 4 sets Bench:92.5 x 5 x 2 sets Aesthetics:Leg press 250 x 5 x 4 setsFront squats:110 x 4110 x 6110 x 5Russian drops 4 x 4 (negatives only) Prone leg curls3 x 6 @ full stack (2 leg concentric / 1 eccentric)2 extended sets @ full stack. 8 - 4 - 2 (15 sec break) Squats felt way better than yesterday. I was very happy about this, as they felt pretty stink yesterday. I did make a point of stretching, foam rolling and mobility work in addition to being on point with my meals yesterday. Just what the body needed obviously. Deadlifts were pretty decent as well. I did pop my butt early on the odd rep here and there but overal... it went according to plan. Felt better than on wednesday. Happy.The rest of the session was pretty decent as well. I really made a point of punishing my hamstrings to the best of my abilities today *diablo*. The 2 / 1s are evil and the extended sets are pretty tough as well. The russian drops ... well they always be hard don't they *wacko* ha ha... Meals:11:00 1 casein+whey+long black15:00 BCAATraining...18:00 Chicken (300 gr) soup, potato wedges, 2 casein+whey, creatine, vit c Things run a bit late today so I will have to have a pretty big meal later on. Thinking of some beef (300gr), rice, toast + honey, 3 casein+ whey, fish oil, and some low fat ice cream. Last nights dinner was as planned but instead of the casein+whey I had some chicken (300) soup with veges. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 2, 2013 Author Report Share Posted December 2, 2013 Squat challage Week 3 / Session 11 of 52/200. BW 78.1 Squats: 130 x 4130 x 4 130 x 4 (belt) 130 x 4 (belt) Skill work - Bench only:95 x 4 x 5 sets Aesthetics:Floor press with medium grip 90 x 4 sets of 5Hammer chest supported row 4 sets of 12 - 20 reps Straight arm cable lat pull downs 4 sets of 10 - 12 repsBB curls 3 sets of 10 reps (plus a double dop set on the last set). Not a very good session. Squats felt below average (not surprised considering the fairly big leg session only 2 days ago), but managed what I could. Defenatly needed the belt on those last sets today. During my set up for the second set I tweeked my right shoulderthat ended up interfering with everything from that moment on. Hopefully I can sort it out pretty fast, and it won't interfere with things much in the near future. However, today I had to work around it quite a bit. Food:Yesterday's:12:00 300 gr beef and 250-300 gr of meatloaf as well, vegetables, creatine and vit c17:00 1xcasein+whey, banana, 1 Kit Kat chunky *blush* 22:00 Chicken (300 gr) soup with greens, 2 toast, 3-4 scoops of fat free ice cream, 1 Recorderling cider (Straberry and lime = alpha as f*ck lololooo) Today:11:00 BCAATraining 14:30 Beef curry (400 gr), rice (measured at one cup prior to cooking), 2 x casein+whey blend Not sure on the rest of the meals just yet *scratch_one-s_head* I do have some chicken soup prepeared so it is very likely to happen. Some potato chips and eggs as well. I looked for the packaged up egg whites at my local supermarket with no luck ... bummer. Also... got some feedback from my friends and they recon I made a mistake by taking the after pictures at nigh with no natural lighting... They don't think it shows my true condition. I took a pix today to compare and I agree. Oh well, live and learn! Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted December 2, 2013 Report Share Posted December 2, 2013 that pic mannnnnn i thought so too your submission was off set a little by lighting and all but it was still an impressive difference Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 2, 2013 Author Report Share Posted December 2, 2013 that pic mannnnnn i thought so too your submission was off set a little by lighting and all but it was still an impressive differenceThanks FOTR! Apprechiate it. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 4, 2013 Author Report Share Posted December 4, 2013 Squat challange - W 3 / Session 12 of 52/200 Squats (all sets / reps belted):130 x 4130 x 4130 x 4130 x 4130 x 4 Paused all reps. Skill work:Summo deadlifts 155 x 4 x 3 sets (belted) Aesthetics:GHR 4 sets of 10 reps Lat pull down assisted (18 kg) Russina drops 5 sets of 5 - 8 reps Prone leg curls 3 sets of 2/1 s for 8 - 10 reps @ 3/4 stack, than an extended set of 8-6-4-2 @ full stackCore - Decline weighted sit ups 5 sets of 10 repsSingle leg stuff to remedy existing imbalance between sides - about 40 reps in total. So-so session...The bad = I done something more serious to my shoulder than initially tought. By monday night I had trouble moving my right arm around, and simple every day stuff like getting dressed or using my right hand to make a protein shake become nearly imposible. Lots of pain and reduced range of movement describes it pretty accuretly. Woke up feeling somewhat better on tue morning so I took my self trough some self administered orthopedic testing. The outcome of these with the "case history" yielded my 3 hypothetical differential as follows.Momentary posterior dislocation of GH joing causing rotator cuff strain +/- capsular sprain. (I feel this is the most likelly Dx just on what I felt at the time, aggravating and reliving factors and the way it progressed over the last 48 hours.) AC sprain (Day one, positive for cross abduction stress test. Not anymore. Indeed it is now a reliving factor.) Transvers ligament - long head of biceps strain (negative for Yergason but do have some biceps tenderness. Least likelly.) Suspect that benching is out of question for a while, but I could deadlift for a few sets. Than it become a bit to sore... decided to stop. I'm also a bit disapointed in feeling like I needed the belt today (at 130 only). I have to bring back some serious core work and remedy this. However, I will just slap on the belt when I think I need it. Better be "safe" than sorry. The good = No brusing come trough. So not that likelly that I tore anything. I was able to squat with the help of some wrist straps. See attached picture on how I set them up. (I saw Max Aita doing them in a youtube vid, thats where I got the idea from.)I had a good time smashing my hamstrings today tho. I gave them quite a bit of hammering. As I mentioned before I want to bring them up and today I gave them a good incentive to grow... FOOD: 14:00 BCAA16:00 2 x whey, 400 gr of beef, 1/2 cup (measured as uncooked) rice, 1 banana, fish oil caps, creatineStill to come....19:30 2 x whey, 2 toasts with honey22:00 400 gr beef and an other 1/2 cup of "uncooked" rice, fish oil, vit C Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 5, 2013 Author Report Share Posted December 5, 2013 Squat challenge Week 3 session 13 Squats:130 x 5 sets of 4 reps (belted) set 3 video attached (sorry for the quality, I think I compressed the file a bit to much) Skill work - Summo only:155 x 3 sets of 4 repsAesthetics:Prone leg curls (varying ankle position) 10 sets of 10 reps at 3/4 of the stack. very short rest period between sets. Approx 20 - 30 seconds or so. Decent session considering everything else going on. Shoulder feels a bit better than wednesday. Yesterday I got by with a minimal amount of pain killers. Hopefully I won't need them by the end of the week at all. Once again I had to use straps for squats but managed to do the same amount of reps and sets on the summo pulls with no major soulder issues (so far). See how it feels today later on... I might do a few more sets tomorrow as well. Leg curls were all about volume today. I have a full leg session tomorrow, thus I did not want to bomb them to death today. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 7, 2013 Author Report Share Posted December 7, 2013 Squats Forge Iron Gods - Challange Week 3 Session 14 and 15 of 52/200AM Session Squats (All reps and sets paused, used belt.)130 x 4130 x 4130 x 4130 x 4130 x 4Skill work - Summo only:155 x 4 x 3 sets Aesthetics....Russian drops:3 x 5 negative reps reps only @ BW3 x 5 stack supported @ 18 kgGHR:3 x 10 @ BW I had to go and take care of something..... PM session: Front squats:110 x 4110 x 4115 x 5120 x 5 Prone leg curls: Extreem extended set - 62 reps total (avarage of 6 reps/set) with 15 sec rest between sets.Seated leg curls:3 x 5 reps .... my hamstrings had "enough" by this time. Very happy with both of my sessions today. Pausing all sets and reps in the morning is a good indicator of what to come. Summo felt pretty good... did not take any pain killer (so that I don't end up "masking" it ... ) to see how my shoulders hold up during today's sesion and I am pretty pleased with it. Minor irriatation only. Pretty happy with front squats (at this stage of the program). I worked up slightly heavier than indicated but I wanted to test the waters. Happy ... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 9, 2013 Author Report Share Posted December 9, 2013 Squat challange Week 4 Session 16 of 52/200. Squats:140 x 3140 x 3140 x 2Aesthetics:2 board press - 3 x 6 @ 80Push ups - 3 x 12 repsClose grip lat pull downs 4 sets of 12 - 20 repsStraight arm lat pulld downs - 3 x 10 repsDB biceps curls 3 x 10Cable triceps press downs3 x 12DB farmers walk 3 times... Squats were hard today. I don't think I've recovered from saturday's double session yet so that was expected. More sleep, more food and some recovery work hopefully turn things around by wednesday. The rest of the session was all about testing the shoulder out. Some stuff did irritate it slightly so I had to make adjustments. I did not go heavy on any of the upperbody movemets. Just tried to get some upperbody work in - will try to load it in an incremental fashion if the shoulder can tolerate it. So far so good... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 10, 2013 Author Report Share Posted December 10, 2013 Week 4 of 52 - Session 17 of 200 Squats:150 x 1130 x 6130 x 6 Skill work - Summo only:160 x 3160 x 3170 x 3Aesthetics:Rear leg elevated bulgrian squats 3 x 8 / sideGoodmornings 3 x 8 - 10 Core work 60 - 70 reps (various movements eg: window wipers, toe to bar, around the word) Some - rehabilitative stuff for my lowerbody "imbalance". I had to train today as I won't be able to do so tommorow. Squats felt better than yesterday. I was a bit surprised by this due to feeling pretty wiped out on them yesterday. Felt more stable and "even" doing them today. I was very mindfull of my diet and tried to get some extra sleep in in the morning. Not sure which one of thoise helped the most but I don't care ... I'm happy for the outcome. Summo went well. Got someone to check my form and no "butt pop" was detected ... good progress. Happy ....I couldn't finish all that was planned / programed for the day as I run out of time. Hopefully I can make up for it later on the week. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 12, 2013 Author Report Share Posted December 12, 2013 Week 4 Session 18 of 52/200 Squats: 140 x 3 paused - see video120 x 7120 x 7 Aesthetics:Bent over T bar row 4 sets of 10 repsChin ups - various hand holds for 40 repsHappy with the squats. My previous best paused squats were 135 x 4 at a heavier body weight.I scored an other temporary job on the top of my usual one so time is a bit scarce for now. This is all I managed today.... Shoulder feels somewhat better. Chins / rows did not bother it much today. Happy... Quote Link to comment Share on other sites More sharing options...
rapz Posted December 13, 2013 Report Share Posted December 13, 2013 strong squats bro, ive never really tried the whole rest pause thing, looks like it adds another level of difficulty no doubt.shot on the new job! *good* Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 13, 2013 Author Report Share Posted December 13, 2013 strong squats bro, ive never really tried the whole rest pause thing, looks like it adds another level of difficulty no doubt.shot on the new job! Cheers big guy! I have a long way to go before it will be so ... thanks for the kind words tho. Week 4 Session 19 of 52/200 BW: 77.7 SQUATS:140 x 5140 x 5 SKILL WORK:Summo170 x 3 180 x 1160 x 3 Medium grip BP5 sets of 6 reps @ 80AESTHETICS:Leg press 4 sets of 5 @ 250Prone 2/1 leg curls - 3 sets of 8 @ stack minus 2 plates. Seated hamstring curls 6 sets of 4 repsGHR 3 sets of 10 reps @ BW Prone leg curls - extreem extended set 40 reps in total @ full stack Happy with the squats. The right shoulder hold up on the bench (I just had to go semi close/medium grip). I tried my hardest to anhiliate my hamstrings ... I think I succeded. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted December 14, 2013 Report Share Posted December 14, 2013 Do you always hold your squat bar with straps? Or is that just because right now you've got limited ROM from the dodgy shoulder? Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 14, 2013 Author Report Share Posted December 14, 2013 Do you always hold your squat bar with straps? Or is that just because right now you've got limited ROM from the dodgy shoulder?Only in the last few sessions, due to sholder injury thus reduced pain free range of movement. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 15, 2013 Author Report Share Posted December 15, 2013 Week 4 Session 20 of 52/200 BW: 77.3 SQUAT REHAB Front squats:120 x 4125 x 4 130 x 4 PB at this BW. See video. 120 x 4 AESTHETICSChin-ups with various grips for a total of 42 reps @ BWDB side raises 3 x 15 repsBB front raises 3 x 10 repsDB biceps curls 4 sets of 6 - 10 reps Happy with the front squat PB. Especially since I have a tooth ache so I have been on a liquid diet really lol canned peaches, protein shakes and the occasional rice bar... My right shoulder feeling much better, chins etc did not agravate it. See if I can do some benching next week. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 15, 2013 Author Report Share Posted December 15, 2013 Week 5 Session 21 of 52/200 SQUAT REHAB Back squat:130 x 6 x 3 sets Front squats:120 x 3 x 3 SKILL WORK - Bench only90 x 6 x 3 sets AESTHETICSCable fly 3 sets of 20 repsHammer strenght shoulder press 3 sets of 12 repsCable triceps press down 3 sets of 10 - 15 reps Monday's squat session always feels like I am getting put trough a meat grinder... so as usual I cursed the creator and his extended family for the better part of the workout. Squats felt ok, considering it is a monday session and that I had a heavy front squat session less than 24 hours ago. Shoulders were "ok" on the bench but I had to go fairly close grip.... I did not have time for everything I needed to do ... the story of my life at the moment. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 17, 2013 Author Report Share Posted December 17, 2013 Week 5 Session 22 of 52 / 200 BW: 77.9 SQUAT REHAB Squats:130 x 6 x 3 sets Front squats:120 x 3 x 2 sets SKILL WORK - Summo only160 x 6 x 2 sets AESTHETICSGood mornings 3 sets of 12 reps Once again I run out of time ... :'( working two jobs at the moment thus training has to fit in into the odd slots here and there. Pretty decent session. I was surprised at the way squats turned out today. It was my 3 rd day of squatsd in a row and I was expecting to struggle quite a bit (based on how I felt yesterday etc) but squats turned out to be ok / pretty decent and I managed to get prescribed reps/sets out. Eating been pretty decent (considering I have been having a tooth ache over the last few days - got dental appointment tomorrow. Looking forward to get it sorted). Food choices are pretty limited at the moment tho. Managing it regardless. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 20, 2013 Author Report Share Posted December 20, 2013 Week 5 Session 24 BW: 77.6 Front squats:120 x 3 x 4 sets130 x 1140 x 1 Aesthetics:BB row 3 x 10 1 Arm DB row 2 x 15Chins - 25 reps in total Close grip lat pull down 3 x 10 Front squats felt ok. Some tightness in the right calf/achiles tendon was bothering me in the bottom position of the squat. I had a surgery on my right ankle a long time ago and the mobility of this ankle is slightly less than on the oposite side. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted December 21, 2013 Report Share Posted December 21, 2013 1004 posts, OnlyHuman! Sorry we missed your 1,000th, but congratulations anyway.*dance4* Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 21, 2013 Author Report Share Posted December 21, 2013 1004 posts, OnlyHuman! Sorry we missed your 1,000th, but congratulations anyway.Cheers *acute* Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 24, 2013 Author Report Share Posted December 24, 2013 Week 6 Session 26 Squat rehab:Squats 120 x 6130 x 6130 x 6120 x 6 Single leg stuff to balance out my lowerlimb "imbalance" 3 - 4 sets AestheticsStraight leg raises 4 x 10 - 12 Decline sit ups 3 x 12 - 15Renegade row 2 x 8/side Finally done with the temporary job for a while. The extra money was great, but it really interfered with my training and recovery. I feel like I never had enough time to complete all that was prescribed in the program, not to mention missing out on a lot of recovery work, sleep and food prep. Shoulder is still not 100 percent but managed to get some close grip work in.Right ankle/achiles tendon kicked up a fuss. I will have some extra time to take care of them the next few days. I start some specific rehab work on them to address these niggles. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 26, 2013 Author Report Share Posted December 26, 2013 Week 6 Session 27 Back squats ...Front squats 120 x 3120 x 3120 x 3120 x 3 Skill work - None Aesthetics:Leg press 3 sets of 5 - 8 Prone leg curls 3 sets of 8Seated leg curls 4 sets of 8 Chin-ups 4 sets of 5Seated cable row 5 sets of 10 repsCable lat pull down 3 sets of 10 repsDB Shrugs 3 sets of 10 DB curls 3 sets of 10 reps Trained at a different gym today (mine is closed). I ended up in Westwave. Decent gym, surprisingly busy in the morning tho. Squats felt better than on tuesday, but still not as good as when I only had one job to worry about. Ankle didn't give me much trouble during the movement, flared up afterwards a bit tho... Plenty of rest and some recovery work yesterday seems to helped somewhat. The prone leg curl machine was pretty "intresting". Very odd strenght curve. It makes it hard to brake the movement (separate the plates) but than it is considerably easier on the top. Pretty odd feeling. I ended up focusing my effort on the hard part of the movement and did partials there. I am pondering about leaving the bench alone for a while and focus on rehabilitating my shoulders. Perhaps till the end of January. I may end up doing some upperbody press movements but nothing deminding eg: push ups etc ... things that don't bother my shoulder. Perhaps not the best thing for my 3 lift total in the short term, but I have to be smart and think about the long term consequences. I haven't made my mind up just yet. However, strongly considering it. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 29, 2013 Author Report Share Posted December 29, 2013 Week - 7 / Session - 29 Squats:100 x 5 x 10 sets Skill work - None Aesthetics:Seated cable row 5 sets of 12 - 15 repsPush ups 4 sets of 10 reps Reverse db flies 4 x 10 reps Reverse cable flies 3 x 10 repsBB curls 3 x 8 - 10 reps DB hammer curls 3 x 10 reps Shoulder mobility / recovery work ~ 20 min. Ok session. I managed to hold the BB in the squat without straps (on the tip of the fingers only) shoulders got irritated (very mildly) but hold up. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted December 31, 2013 Author Report Share Posted December 31, 2013 Week-7 / Session-30 Front squats 140 x 1110 x 5102.5 x 595 x 587.5 x 580 x 5 Skill work - N/AAesthetics - N/A Stretching / mobility work - 20 minutes Decent session on the front squats, considering the floor/rack seems to be uneven a bit at the new place. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted January 1, 2014 Author Report Share Posted January 1, 2014 W7-S31 Squat rehab 120 x 10 Skill work - N/A Aesthetics:Stiff leg deadlift 4 x 10Seated leg curls 3 x 10Seated cable row 4 x 10 - 12Push ups 4 x 10 Prone reverse db flies 4 x 10 DB Ys 3 x 10 Stretching / mobility work: 20 min Good session. Quote Link to comment Share on other sites More sharing options...
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