AK's Journal...

[poos_n_wees]

I wil be doing some rehab work till the end of Feb than into it at 100% ( if all goes to plan ) I should be ready for the Powerhouse novice/qualifier on the 14 of June tho

:nod:

Sawweeeeeet

[AK]

Wednesday...

A1 Front squats 6 sets of 5 @ 60 / 80 / 80 / 90 / 80 / 80

A2 Hip stretch

B1 Walking lunges 3 sets of 10 @ 50 lb / 70 lb / 70 lb

B2 IT band stretch

C Split squat isometric holds 1 min each side @ BW

D1 Pull troughs 4 sets of 12 @ 105 / 105 / 90 / 105

D2 Janda sit ups 4 sets of 12

E1 Dumbell dorsi flexion 2 sets of 20

E2 calf stretch

* Leg days are hard...

[teamfatboy]

Wednesday...

* Leg days are hard...

:ditto:

[AK]

Friday's worth...

A1 Bench and board work...

1 Board 3 @ 110

2 Board 3 @ 120

1 Board 5 @ 100

2 Board 5 @ 110

2 Board 5 @ 115

Full ROM 5 @ 100

A2 Chest supported Tbar rows 6 sets of 6 reps @ 30 / 30 / 35 / 37.5 / 35 / 30

B1 Single arm low pulley rows 3 sets of 10 @ 90 / 90 / 100

B2 Pec stretch 15 sec / side

C1 DB external rotations 3 sets of 10 - 12 @ 5 / 10 / 15 lb

C2 One arm prone trap raise @ paiper weight...

D Saxon side bends 4 sets of 6 @ 15 lb

* Was a bit low on energy... not enough sleep the night before.

** Weighed in this morning @ 81.7 .... lost an other half a kilo. I don't realy want to end up under 81. Still be keen to loose some more fat but there is no hurry now ...

I upped my carbs this week, added in an extra ( total of 2 ) meal with oatmeal and protein plus raisins ( rest of carbs from fruit ) so will have to add in some more extra carbs. Probably in the form of Kumara and the occasional baked beans :poked:

[AK]

Sunday...

A1 Supine bridges 3 sets of 15

A2 Hip flexor stretch 15 sec / side

B1 Snatch grip deadlifts 8 @ 100 / 120 / 130 / 100 / 100 / 100

B2 IT band stretch 15 sec / side

C Barbell step ups (15" box) 4 sets of 10 @ 30

D1 Dead bug twists 3 sets of 15

D2 Side hip thrust 3 sets of 10 for the left side and 6 sets for the right...

* Felt a bit easier this time around... must of been the extra carbs from saturday :roll:

[AK]

Monday...

A1 Pronated medium grip cable rows: 6 sets of 10 @ 55 / 60 / 65 / 60 / 55 / 55

A2 Pec stretch...

B1 Face pulls 3 sets of 12 @ 100 / 110 / 120

B2 Decline EZ barbell extentions 3 sets of 10 @ 40 / 50 / 45

C1 Rear delt raises 15 3 sets of 10 @ 15 lb

C2 External cable rotations 3 sets of 12 @ paper weight..

C3 Dip shrugs 3 sets of 15 reps @ BW

D High to low cable woodchops... 3 sets of 10 / side @ 80 / 90 / 100

Also did the exercises that Phill Silverman prescribed to try and balance out my Notredamian hunchback phisique :salute: before I get throwen off the tower ...

* Good workout. Adapting well...

[poos_n_wees]

Also did the exercises that Phill Silverman prescribed to try and balance out my Notredamian hunchback phisique :salute: before I get throwen off the tower ...

Good to hear things are coming right :nod:

[AK]

Fingers crossed :pray:

Thank you P & W

[Pseudonym]

Also did the exercises that Phill Silverman prescribed to try and balance out my Notredamian hunchback phisique before I get throwen off the tower ...

What exercises are these? Or have I missed that explanation?

[AK]

Also did the exercises that Phill Silverman prescribed to try and balance out my Notredamian hunchback phisique before I get throwen off the tower ...

What exercises are these? Or have I missed that explanation?

Hello Pseudonym.

No you did not miss the explanation. I think I was just lazy to go into details about it, thinking that no one would really be intrested in reading about stuff like that. Perhaps I try and give a little background / explanation now.

The last few weeks I been doing a thaining program called "Netherland No More... The complete guide to fixing your caveman posture!" its a 5 part article and you can read up on it at T nation.Currently doing phase one.... I decided to do this program while I diet to try to iron out some imbalances that are probably accumulated due to powerlifting and more likely to my laziness in taking care of my body. You know trying to improove the big 3 and not worrying to much about structural balance, flexibility, mobility and the like. Anyways, figured while I starve my self to deadth I might as well do something good to my body...

Anyways... I have the usuall forward head posture and slightly forward shoulders, internaly rotated of course ( benching yey ) but I also have one of my shoulders depressed more than the other making it appear as one is higher than the other. Same thing with my hip, one looks to be higher. Not due to having any difference in leg lenght so been told by many Cyropractor , oestheophat etc ... I also have my left spinal erector appear as significantly more developed as the right.

So while the program is great to fix stuff like my forward shoulders and any pelvic tilt I may have it does not balances out the differences as far as tightness, muscle dominance, over active or perheaps being inhibited or inactive in relation one side to the other.

I just feel that in the past few monhts the therapist I been seing more often than not tried to fix the simptoms rather than the CAUSE of my problems.

Thus having re-occuring injuries periodicaly to the same places.

Phillip did take some time out of his training and had a look at my posture looking for things, did a few test ... Came up with a few things that he feels is the right thing for me.

They are:

glute max and med activation work, hip flexor activation work, core and low back muscle coordination / activation ( I think :? ) stretching my right lat / left glute ITB / and aductors / right tfl ..... Well I been stretching more lately but these areas get extra work / time.

Sorry for the long post hope I made sense and cleared up things a little ...

[AK]

Almost forgot... one of my hips rotate forward the other backwards. :doh:

[AK]

Wednesday...

A1 Fron squats 6 sets of 5 @ 60 / 80 / 90 / 100 / 90 / 80

A2 Hip flexor stretch 5 sec / side

B1 Walking lunges 3 sets of 10 @ 60 lb / 80 lb / 80 lb

B2 IT band stretch

C Split squat isometric holds 1 min / side

D1 Cable Pull troughs 4sets of 12 reps @ 120 / 120 / 135 / 120

D2 Elevated ( slight angle ) Janda sit ups

E1 Dumbell dorsi flexion 2 sets of 20 ish reps

E2 Calf stretch...

Also did my prescribed activation work and stretching...

* My glands are up a little, felt it a bit ... a bit less energy than expected. Ok workout tho...

[Pseudonym]

Almost forgot... one of my hips rotate forward the other backwards. :doh:

That's a nifty trick. I can't even imagine that! :pfft:

Yeah, I'm always aware that my posture ain't what it could be. Like you, I think my right spinal erector is in cruise mode while the left does all the work. There's also something screwy with my right lat which seems {smaller/less flexible/higher insertion point/all of the above} than my left.

Still, it would be boring to be perfect, eh?

[poos_n_wees]

Still, it would be boring to be perfect, eh?

Nahh, its not that boring..

lol, add me to the screwy posture list too

[AK]

Almost forgot... one of my hips rotate forward the other backwards. :doh:

That's a nifty trick. I can't even imagine that! :pfft:

Yeah, I'm always aware that my posture ain't what it could be. Like you, I think my right spinal erector is in cruise mode while the left does all the work. There's also something screwy with my right lat which seems {smaller/less flexible/higher insertion point/all of the above} than my left.

Still, it would be boring to be perfect, eh?

I guess, I am just happy that I found the cause most of my injurys also probably will progress faster after I iron out some of the imbalances. I dont think I ever be 100 balanced but its probably ok. I think the problem start when this imbalances become very profound. Cheers Pseudonym

[AK]

Still, it would be boring to be perfect, eh?

Nahh, its not that boring..

lol, add me to the screwy posture list too

Ok you on the list :salute:ha ha

[AK]

Friday...

A1 3 and 2 Board presses (3) 5 @ 130 / 135 (2) 3 @ 120 / 120 / 120

A2 Chest supported T-bar rows 6 reps @ 30 / 35 / 37.5 / 37.5 / 37.5

* Deloading a bit. Had sore glands the last few days want to make sure I don't tax my body too much till next session . Will hit it hard on sunday...

** Body weight is done to 81.3 lost weight ( fat ) again. Not too worried, feel stronger on most exercises compare to 3 weeks ago....

[AK]

Sunday...

A Rack pulls with exaggarated scapular retraction. ( bar one inch below knee cap ) 8 sets of 3 reps...

3 @ 120 / 140 / 150 / 160 / 160 / 140 / 140 / 140

B Feeder set ( above exercise ): 1 set of 16 @ 100

C Lunges off 6" box 3 sets of 8 @ 40 / 50 / 50

D Kneeling squats 4 sets of 12 @ 100 / 100 / 80 / 80

E Full contact twist 3 sets of 6 / side @ bar / 10 / 10

* Todays session kicked my bum. Enjoyed it ....

[AK]

Tuesday ...

A1 Chest supported dumbbell rows: 5 sets of 8 @ a pair of 40 lb / 45 / 45 / 45 / 50 /

A2 Board presses ( 1 and 2 boards ) 5 sets of 5 @ ( 1 ) 100 / 107.5 / (2) 110 / 115 / 120

B Chest supported dumbbell rows FEEDER set: 40 reps @ 30s

C1 Push ups ( feet elevated 12 " ) # sets of 10 @ 7.5 chain / 20 / 20

C2 Face pulls 3 sets of 12 @ 100 / 120 / 130

C3 Overhead shrugs 3 sets of 10 @ 40 / 40 / 40

D Kneeling blast chain roll outs 4 sets of 10 @ BW

* Good session, nice and steady on energy. Board presses felt a bit better.

[SoaringSwine]

Sorry about the noob question... What's with the A1 A2 etc.? I've seen it somewhere else before but can't remember why you use it.

[AK]

Sorry about the noob question... What's with the A1 A2 etc.? I've seen it somewhere else before but can't remember why you use it.

No worries... A1 and A2 represents supersets. Hope it helps

[SoaringSwine]

Duh... Don't know why I couldn't figure that out. Thanks.

[AK]

Wednesday...

Dynamic warm ups and activation work as usuall...

A Back squat to a 15 " box touch and go... 5 sets of 10 @ 60

B Seated good mornings 3 sets of 10 @ 40 / 47.5 / 60

C Piston squats to 15" box 3 sets of 8 @ BW plus paper weight ( one extra set for R side )

D Single leg deadlift 3 sets of 6 / side @ 40

E Uneven barbell side bends 3 sets of 6 @ 2.5 / 5 / 5

F Side plank 40 sec each side...

* Todays session really pissed me off. Squats felt FOREIGN to a degre that I feel like crying :cry: I was thinking to go with a 12" BOX but can't hit that depth properly at this stage. I will stick to light stuff on back squats and try to grease the groove for a while.

** Pistons and single leg deads just finished me off... week on my right side. :banging:

[AK]

Friday's worth...

Dynamic warm up as usual...

A1 Seated rows ( close grip ) 6 sets of 10 @ 40 / 50 / 60 / 55 / 55 / 55

A2 3 and 4 Board presses ( 3 ) 5 @ 120 / 130 4 @ 135 2 @ 140

( 4 ) 5 @ 145 / 150

B1 1 and a quarter Inverted row 3 sets of 8 @ BW

B2 Band retractions 3 sets of 12 @ single mini

C L-lateral raise 3 sets of 8 @ 15 lb / 15 / 10

D Single arm dumbell protractions 3 sets of 15 @ (2 x ) 35 lb / 60 / 60

E Prone bridges 2 sets @ .... 60 sec @ BW and 50 @ BW plus 10

* Good session. My strenght on the board presses slowly seem to climb to pre weight loss times. Should re-gain most of it in a few weeks...Not too worried at this stage, still just laying the fundation for the upcoming season. Like to get a twice body weight shirted bench at some stage this year. A bit of a mile stone I plan to reach...

** I feel that my conditioning has significantly improoved on upperbody stuff.

*** Will work out some little routine over the next few days to get some more mobility and flexibility in the low body. Got to get the work in if I want to make improovements...

[AK]

Sunday...

Activation and Dynamic warm up complex as warm ups.

A Deadlifts with exeggarated scapular retractions...

5 @ 120 / 140 / 140

3 @ 140 / 140 / 140

B Feeder sets ( above exercise ) 1 set of 17 reps @ 100

C Lunge off 6" box 3 sets of 8 / side @ 50 / 60 / 70

D Kneeling squats 4 sets of 12 @ 80 / 100 / 100 / 110

E Full contact twist 3 sets of 9 / side @ bar / 10 / 10

* Ok workout. Lunges felt strong, cant recall, but 70 for 8 could very well be a PB :think: ...

** I will start on my extra workouts tomorro. Mainly mobility and flexibility work with some extra core stability.