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PostPosted: Sat Dec 31, 2005 3:13 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Friday
Light GTG on pullups, presses, etc

Saturday
Squat 153x20
After 8 months of pain from the herniated disc, I've been OK for probably the last month. Feeling good on this. Hopefully will improve every week until 230x20 or so as I'm back to using a middle to narrow stance which I squatted 400 to parallel with before. Ankle ligs feel OK so far. Hopefully they'll be OK.

Will Peavy style volume on dips and one arm presses. bwx6 every two minutes for 10 sets and 40#x6 for 5 or so.
I've been overdoing it with upper body stuff. Feeling worn down as a result. I had great success before with just doing chins once a week. Need to rest more.

(Good meals)
mushrooms, carrots, kidney beans, tomatoes, olive oil, green peppers, and onions

blueberries, coconut milk, rice milk, pineapples

hummus and broccoli

spinach, kidney beans, and mushrooms with dressing

flaxseed oil

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PostPosted: Mon Jan 02, 2006 1:59 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Monday
One arm chins

Good day.
OAC w/ middle finger assist-flew up
OAC w/ pinkie assist-1 inch short on right, 2 inches short on left
OAC negative-I start by putting both top sides of feet (with socks) against walls. Easy to hold OAC at top that way. Then take away one foot. Still easy to hold. Then take second foot away. I start swinging a little and can't hold top position, about 30% down though I slow to just about a total stop. Then very slowly begin to descend until about 60% down I begin to pick up speed. 5 to 10 seconds this takes. There is minimal friction from the top side of my socked foot against the wall. It just stops me from swinging a little. I think it's the centrifugal force of the swing that makes it harder without touching my foot to the wall.

Then did static hold 65% of the way down. Held it for about 5 seconds on each side.

Then tried controlled negative not attempting to hold it static. By now I was already pretty tired. Came down in about 2.5 seconds on right and was able to hold dead hang. Came down in probably less than a second on left (much weaker on this side now???) and had to let go before the dead hang lest I wrench my shoulder or elbow loose.

Then did one arm dead hang with 40 pound dumbbell in other hand (chin style, last time did pullup style). Held 15 to 20 seconds on right. And 12 seconds on left. Didn't get good grip on left and grip is all that gives out on this.

So little weaker at top it seemed but all in all I improved today. 8)

Tuesday
One arm overhead press-40, 50, 60, 70x1 (no leg drive). Negative w/80 at weak point, couldn't hold it static. Then held 80 at lockout for 20, 30 seconds.

One arm pushups-making sure to keep shoulders parallel to floor. Got a single this way on right but not left (keep twisting up) Did single negative with 10lbs extra (very hard, couldn't hold it static but was controlled in a slow descent).

One arm dips-one hand on kitchen counter and other out straight against wall so I don't topple over. Could not do a single full ROM this way. Must be the equivalent of well over 100 pounds added for weighted dips. Probably 150 to 200. Did static hold for 20 or so seconds, left tricep feels wrecked. Hope it's OK. Left arm has been bothering me for a while thanks to Armstong's pullup program. Maybe need an extended rest.

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PostPosted: Wed Jan 04, 2006 4:25 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Wednesday
OACs
Couple speed pullups and chins
One arm negative from top- Can't hold top but with bar just above head (halfway down) I come to a stop and held it for roughly 5 seconds on each side. This is an improvement from Monday. Then I start descending and picking up speed. I let go 75% down as it starts feeling like my bicep is going to rip off the bone.
One arm negative 60/70% down- Definitely got a little concentric movement then held for 6 or so seconds on each side.
Tried one arm negative 85% down- but just fall immediately. Maybe tired already.
Dead hangs with 40 lb dumbell- 23 seconds on right. 16 seconds on left.
Tried a two finger pullup but grip/fingers were wasted.

Again I improved.

Thursday
Just right arm.
OAOP (one arm overhead press) same as last time, 40, 50, 60, 70, and negative with 80. Could hold lockout much easier but didn't do a lockout for time this time.
OApushups-first put arm too close in and didn't get anything, then maybe put hand too far out and got 2 and maybe had another. Negative w/10lbs. Maybe held it for a second at weak point.
OAdips-Lockouts and partials. Pushing against the wall with my left arm made it ache. So no more of these for a while.

Friday
Today my biceps are still sore from the negative/static OACs on Wednesday. Should I take the day off? I decided to see how I felt for OAPs which don't hit the biceps as much.

Couple pullups fast-Left bicep is no good. I hurt the left tricep by applying Armstrongs pullup program to bench press and immediately followed this by hurting the left bicep by doing a somewhat high intensity variation of GTG. Got to rest both the tricep and bicep for a while.

Front Levers-can almost extend one leg all the way out. But this still made my left elbow hurt so no more of this for a while either.

Static/negative right OAPs
50/60% up-held static for 5 seconds then stopped.
30% up-had some concentric (5/10%up) and then held for 5 seconds.
50/60% up- another 5 seconds static.
15/20% up, held static for only a few seconds and then negative. Maybe I was tired but I think I'm very weak down at the very bottom. Will do these first in the future.
100%up, not even close.

The top is harder with OAPs. Otherwise OAPs aren't any harder than OACs it seems despite chins being much easier than pullups.

Friday night
Was going to try to squat 183x20. But it just wasn't happening. Felt too heavy, especially considering I have to good morning the weight to get it racked. Also my back felt wrong. At the bottom it hurt my back and I couldn't even get too parallel. So instead deadlifts. They felt fine. Just did 153x3 for 5 or so speed sets. I want to alternate a speed workout with a heavy workout. Hit it, every 7 days.
Then did some pistols, eh. 7 reps each.

Saturday
Right arm overhead press 70 for a hard single. Then static hold with 70 just short of lockout for 30 or so seconds.

One arm pushups-barely did one on right (harder than last time but maybe static hold tired me? Then tried one with elbow way out instead of tucked in and it was way easy. That's the problem with one arm pushups. Slight change in form makes them much harder/easier. Hard to gauge progress. Did easy left one armer with elbow out. (Shouldn't have although elbow feels OK.) Then did right one armer with 12 lb pack. Got the eccentric very controlled with 22lb pack but failed halfway back up after static for a couple seconds.

Sunday
Weighed just 209 this morning. Never gained the weight back from fasting but then I've been living off soup/stews for quite a while now.

One arm chins (on right only)
Static near bottom-4 or so seconds. Weaker than in middle but not as bad as last time as I was fresh I guess. Really need to keep hitting this part.
Static attempts at top-I come down a few inches before I go static. Made my right elbow ache when I was doing it.
In the middle static was easy. Added 9.5lb pack and almost held static. Very controlled negative down to the bottom.
Single deadlift rep with 153. I have soreness in back and hamstrings from last time.
Front levers-this didn't hurt my left elbow today. Came a little closer to extending one leg.

Did a strong negative with a 9.5lb pack in the bottom half of the movement today. That was good improvement.

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PostPosted: Mon Jan 09, 2006 1:07 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Monday
One arm overhead press
40, 70x1 left and right (70 was harder on right side than it's been) static hold with 70 at weak point

One arm "tripod" pushups
right arm-bw, +9,+19x1, negative with 29lbs
Left arm-bw, +9x1.

Tricep overhead extentions
right arm 30, 40x1
left arm 30x1.

Left arm doesn't hurt but isn't all the way healed so took it easy.

Then did 2 sets each of bench press, triceps pullovers and military presses with 20 to 50 reps fast at less than 50% intensity. (63lbs and 33 pounds.)

Tuesday
Couple speed pullups, left arm felt fine.
OAP attempt on right, went backwards at bottom to get some momentum and got maybe 15/20% up.
OAP negative on right starting halfway up with 10lb pack. Took close to 10 seconds to descend all the way.
Used left hand ring finger assist for OAP right lockout. Ring finger gives out first. Then did 40 lbs assist for OAP lockout on right.
2 front lever attempts. Closer to completely extending one leg. The first attempt made my left elbow hurt a little though.
Deadlifts- 123, 173, 223x1

Wednesday
Maybe I wimped out today. Didn't do one arm overhead presses and only did a couple bodyweight one arm pushups. Did shoulder front raises (63lbs) and tricep presses (concentric at 83, eccentric with 93). Then the usual high rep things.

Thursday
Forget high reps. Put me in a bad mood. Make me restless. DLs, OACs, levers/gymnastic moves, front raises, tricep press, and something for chest (I guess one arm pushups as I don't have a power rack) everyday if I want. 1 rep sets. 1 to 5 total reps. Take days off if I feel like doing so. More likely just go lighter somedays.

DLs-122, 172, 222, 257
OACs, front raises- light
Front levers-one leg perfectly extended for a few seconds (improvement but was fresher as didn't do OACs hard)
93lb tricep press, haven't done any OApushups. Maybe just log highlights from now on.

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PostPosted: Thu Jan 12, 2006 5:59 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
According to this site: http://www128.pair.com/r3d4k7/Chinups.html
Jim Holloway at 6'6" 165lbs may have been the tallest man to ever do a front lever. ......? It's not really that hard. I bet I'll have it within a month at 2 inches shorter and 50 pounds heavier.

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PostPosted: Thu Jan 12, 2006 6:45 pm 
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Stegosaurus

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3110
I have complete confidence in you. 8)

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PostPosted: Thu Jan 12, 2006 7:45 pm 
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Elephant
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1810
Location: florida
When you're doing the front lever do you feel it any on your sides, between your lats and upper chest? I just tried some and I was feeling the most pressure there

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PostPosted: Thu Jan 12, 2006 8:00 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Thanks CG.

Will, not sure what you mean. I think I just feel it in my lats.


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PostPosted: Thu Jan 12, 2006 8:43 pm 
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Elephant
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1810
Location: florida
Here's the muscle I'm talking about: http://exrx.net/Muscles/SerratusAnterior.html

When I tried doing front levers it felt like that muscle was doing a lot of the work

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PostPosted: Fri Jan 13, 2006 11:12 am 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Will, here: http://exrx.net/Articulations/Scapula.html everywhere the serratus anterior is mentioned is for pressing or shrugs. I think I feel it on front levers, right about here: http://exrx.net/Muscles/LatissimusDorsi.html :D

Friday
One arm pushups (each arm) with 30lb pack.
DL 277
Tried to go heavy on OACs but was weak. Elbows hurting on lockout. Other stuff light.

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PostPosted: Fri Jan 13, 2006 11:51 am 
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Elephant
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1810
Location: florida
http://exrx.net/Muscles/LatissimusDorsi.html <-- yeah that's the one I was trying to get at. I felt it the most in the smaller part of the muscle that points up towards the chest

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 Post subject:
PostPosted: Tue Jan 17, 2006 3:21 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Monday
1.8 reps on right OAC with pinkie assist, 0.5 on left, supposedly 5 reps=unassisted OAC
dl 240

Tuesday
One arm pushups, 40lb pack controlled negative and held bottom position static for about 5 seconds
front barbell swings- 67 yes, 82 no. This is bothering my left elbow area.....
One arm dips-just a little static at top and slight ROM, easier this time, left tricep is OK this time
Tricep press- 93 yes, 98 no

Wednesday
OACs w/ ring finger assist-bw, bw+10, 20, 30 on right arm. 95% up with 40lb pack. stopped at 20lb pack on left arm as elbow is still hurting. Damm. Front raises/swings are bothering it.
Front lever hold with one leg out at very top to simulate OA lockoff.
One arm deadhangs with 3 fingers for just 5 seconds or so.

Didn't do dls as back is only 95%.

So I weighed about 225 for a decade. Now I still only weigh 211 and I think I have as much bodyfat as I did at 225. I think it's safe to say that fasting is actually a very bad idea for muscles.... I think I'll go running today. Maybe that's where the muscle is still atrophied.

Thursday
Clean and press-167
One arm pushups-got closer to 40lb pack single but almost hurt left shoulder
one arm dip lockouts

Friday
3/4th up on pinkie assisted left OAC
maybe a little closer on front lever
very slight assist pinching door frame for 2 fingered one arm dead hang for couple seconds

Saturday
Think I'll switch to high volume... Today benches and military presses. Will just occasionally try a max effort and report that I think...

Sunday
Tried a right OAC with left arm on right bicep. It was pretty easy to get 75% up but couldn't finish. Today did OACs with middle finger assist. 10 sets, 18 or so total reps. Light dls.

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PostPosted: Tue Jan 24, 2006 3:17 pm 
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Gorilla
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Joined: Sun Jan 22, 2006 5:37 pm
Posts: 984
Location: "...is there balm in Gilead?"
Ooh, you've improved your diet last I read your journal on the other forum.
Good job!
I expect green smoothies will be making regular appearances on your menu from now on? :D

Is that you in your avatar? Looks like it could be you.


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PostPosted: Tue Jan 24, 2006 3:48 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
_raVen_ wrote:
Ooh, you've improved your diet last I read your journal on the other forum.
Good job!
I expect green smoothies will be making regular appearances on your menu from now on? :D

Is that you in your avatar? Looks like it could be you.

Yes, my diet is getting better. (Slowly learning to cook.) I already had another green smoothie today. I think that will become something I have everyday. Thanks so much for that!

Not me in the avatar. What that guy is doing is my main goal right now. I keep on losing parts of our digital camera. So I've no pictures of me online.


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PostPosted: Sat Jan 28, 2006 12:04 pm 
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Gorilla

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 897
Location: West Virginia
Saturday
So this last week just alternated push/pull days high volume. Last two days went to slightly high intentsity GTG version of this with alternating days. Got rid of dls because sciatica flared yet again. Replaced military presses with push presses with a lot of legs (like half front squats). So it's push presses immediately followed by bench 3 to 10 sets spread thoughout day. Other day is chin up stuff. Looks like a max set of chin ups right now is about 20 or so. (Same as ever. :cry: )I think the twisting motion of OACs is bothering my left elbow so just going to do two armed stuff for a while. Weight is slowly going back up (without trying), back to 218.


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