Warmup: Foam Roll/ Lax Ball... AIS Hip Flexors.. Prone Press up..Modified QPTER...
Downward dog into spiderman lunge x6*; Cradle Walk;
KB Arm Bar 14kgx Time I don't remember
Bridges x20
X-Band walk x 20*
Deadlift- Up to 515x1 @9 and stopped there. Feeling really good. End of last cycle did 505x1 @ 9 so we're heading in the right direction. Still think I'm good for 560-575 with a decent bar and a radio.
Front Squat- 225x1; 265x1 295x1; 315x.....Fail. Didn't keep air after on racking it.. tried to recover it before starting but wasn't able to and got skwaaashed. Should be good for a ride next time with some better jumps.
Plank/ Side Plank/ Woodchops... Straight Arm Plank on Ball with Hip Flexion..
Finished with 3 round of that.
Drove down to the local school and did 10 hill sprints.
This marks the end of the Intensity Block for me and I'll be making some training changes in the coming weeks. I'll be going back to an Accumulation phase with the focus being to put on some more size. Intensity on main lifts will be Submaximal while volume/ intensity of assistance lifts will be pretty high. I'll look to set some modest rep PR's during these 8 weeks but nothing to crazy.
Thursday, July 7, 2011
Tuesday, July 5, 2011
Pressing the reset button.
On Friday I was fortunate enough to catch a session with Charlie Weingroff DPT. In the past I was having some serious hip pain that was not allowing me to squat and deadlift to the level that I wanted. I had tried pretty much everything; ART/ Foam Rolling/ Corrective work etc. 2 sessions with Charlie and I was not only pain free but I was back to squatting the next week while continuing with the corrective work he gave me.
I was instantly sold and began devouring any and all books/authors he had mentioned. Sahrmann, Liebenson, Nickelston, Janda.. etc. I'm still working on this list. I also had to try to figure out what the hell he was doing to me because it was not anything like anything I had ever seen or heard of. (Read DNS)
I'd been feeling a bit off lately with my bench and noticed that I was having a hard time rotating my head to my right. I had no pain but I know that it's better to cut these things off when they start as they will surely escalate to pain eventually.
15-20 minutes of treatment which consisted mostly of dry needling and my neck turned and folded right over. I know this may sound like I'm making a big deal out of something so small but until you feel such a DRASTIC difference in something like that in such a short time it's hard to understand the almost hesitation you get to even use what you've just been given. We then proceeded to stabilize the new mobility and spent the rest of the time on some T-spine drills.
Here are a list of the unexpected outcomes of my training that followed:
Side Planks: Normally 30 sec difference on each side.. Held 90sec each side and stopped there.
Bench: 320x1.. 20lb pr at BW of 188.
Close Grip Incline: 220lbs 3 sets of 3. Started 2 weeks ago with 220x2 for a max.
I'm not saying that all of these are directly from the manual therapy but I didn't feel uneven in any of my set ups and for sure it didnt' hurt.
So my point of this entire rant is not to just talk up Charlie but to stress the importance of finding a skilled manual therapist. My top two that I am lucky enough to have in my network are Charlie Weingroff DPT and Perry Nickelston DC. Sometimes you can have all the knowledge of what you need to be working on which in my case is T-Spine mobility but you can be spinning your wheels if there are specific restrictions that are keeping you from being in the right place.
For any powerlifting struggling with nagging pain and or mobility in the NJ area I'd highly recommend making your way to one of these guys doorsteps.
I was instantly sold and began devouring any and all books/authors he had mentioned. Sahrmann, Liebenson, Nickelston, Janda.. etc. I'm still working on this list. I also had to try to figure out what the hell he was doing to me because it was not anything like anything I had ever seen or heard of. (Read DNS)
I'd been feeling a bit off lately with my bench and noticed that I was having a hard time rotating my head to my right. I had no pain but I know that it's better to cut these things off when they start as they will surely escalate to pain eventually.
15-20 minutes of treatment which consisted mostly of dry needling and my neck turned and folded right over. I know this may sound like I'm making a big deal out of something so small but until you feel such a DRASTIC difference in something like that in such a short time it's hard to understand the almost hesitation you get to even use what you've just been given. We then proceeded to stabilize the new mobility and spent the rest of the time on some T-spine drills.
Here are a list of the unexpected outcomes of my training that followed:
Side Planks: Normally 30 sec difference on each side.. Held 90sec each side and stopped there.
Bench: 320x1.. 20lb pr at BW of 188.
Close Grip Incline: 220lbs 3 sets of 3. Started 2 weeks ago with 220x2 for a max.
I'm not saying that all of these are directly from the manual therapy but I didn't feel uneven in any of my set ups and for sure it didnt' hurt.
So my point of this entire rant is not to just talk up Charlie but to stress the importance of finding a skilled manual therapist. My top two that I am lucky enough to have in my network are Charlie Weingroff DPT and Perry Nickelston DC. Sometimes you can have all the knowledge of what you need to be working on which in my case is T-Spine mobility but you can be spinning your wheels if there are specific restrictions that are keeping you from being in the right place.
For any powerlifting struggling with nagging pain and or mobility in the NJ area I'd highly recommend making your way to one of these guys doorsteps.
Training Catch Up
Sunday 7/3 Week 3 Intensity Block
Day 1- Squat. Worked up to 405x1 with just a belt and called it there. Core is still weak and my next block will be focused on adding some volume to my lower body work. This will not include leg pressing. I want Ben Bruno single leg skills.
Goodmornings- 195x6x4 sets
Chops/Lifts Planks
Note: I've had a decent difference in my Side Planks for sometime. While it was not my intent of the visit I had a sessions with Charlie Weingroff on Friday and magically all my core exercise felt different. More on this later.
Day 2- Bench 7/5
Bench- Up to 320x1 ... Down and did 2 singles then 305.
Close Grip Incline- 220x3x3sets (PR)
DB Military - 55x10/10/8 35x15
CSR- 4 sets 8
1 Arm PD- 60x10x3 sets
DB Rev Fly - 20x12x3
This was a decent day. Best bench at a lighter body weight and my best raw ever is 335. Things are moving in the right direction.
Day 1- Squat. Worked up to 405x1 with just a belt and called it there. Core is still weak and my next block will be focused on adding some volume to my lower body work. This will not include leg pressing. I want Ben Bruno single leg skills.
Goodmornings- 195x6x4 sets
Chops/Lifts Planks
Note: I've had a decent difference in my Side Planks for sometime. While it was not my intent of the visit I had a sessions with Charlie Weingroff on Friday and magically all my core exercise felt different. More on this later.
Day 2- Bench 7/5
Bench- Up to 320x1 ... Down and did 2 singles then 305.
Close Grip Incline- 220x3x3sets (PR)
DB Military - 55x10/10/8 35x15
CSR- 4 sets 8
1 Arm PD- 60x10x3 sets
DB Rev Fly - 20x12x3
This was a decent day. Best bench at a lighter body weight and my best raw ever is 335. Things are moving in the right direction.
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