gfd's training notes (battling the bad back)

[getfitdoc]

Originally Posted by Winter

Good work. How tall is the seat for your boxsquat?

not sure,

i think its about 14 inches tall, it was set a parallel.

i use an aerobic step thingy. Works good for now, im not good at building shit so i was thinking of getting an elitefts box squat or just getting a buddy to make me a couple of different hts out of wood...

[getfitdoc]

Friday july...
Speed bench
warmup sets, shoulder traction, warm up ab crunches.

135#x12

if max is 260#'s.. 60%= 156.. bumped up to 160

160# 3 sets 3r too easy....
moved up to 170# 5 sets 3r

DB tri extension on bench 35# 2 sets 10reps

Single arm Band Tri Ext. 2 sets failure

Lat pull down Widest grip

3 sets 15 reps, Explosive.
135#
155# x2

Face pulls 2 sets 20 reps------>super set)
pull aparts 2 sets 20 reps

Shoulder Raise Circuit
45#plate front raise----->superset
25#DB lat raise

Low back extensions 2 sets 45# plate held touching chest to failure
Slant board ab work. 55#DB on chest, 25 reps as fast as possible 2 sets.
----------------------------------------------------------------------------------
Saturday

Core Statics
sled pulling
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Sunday july 23
DE squats

warmups, ab crunches, Low back ext.

warmup sets with squats..

Box squats (box is exactly 14.5 inches, parallel for me).

12 sets 3 reps @ 190#'s 30-45 seconds rest.

Wide stance arched back GM's
135#x8
145#x5

Pull through
70#x15
100#x15 paused
80#x15

Unilateral Leg ext------>superset with Unilateral Leg curl 2 sets
ext 70# curl 60#
-------------------------------------------------------------------------------------

[getfitdoc]

max eff bench press

various warmups-shoulder traction with #3 band, ball crunches, rotator cuff work...

worked flat bench pinky on ring.
several warmup sets
135#x15
185#x10
225#x5
255#x1
265#x1
280#xmiss
275#x1 (up 15lbs from my 1 board press last week) this was a long slow rep. the bar just barly kept moving till i locked it out.

triceps-laying db extensions 25#x15, 35#x8x2
2 arm band tri extension #3 band 2 sets explosive failure (15 rep, 12 rep)

Lats-wide grip pull down, 135#x15 explosive. close grip, 160#x15 explosive

shoulder raise circuit-front plate raise 45#-->db lateral raise 20#-->rear delt fly 20# all 18 reps no rest...

[getfitdoc]

forgot to add current stats/goals:

6ft 177lbs 7%bf

goals: #1 stay safe, not get hurt.
bench: 315#x1
squat: 315#x1
dead: be able to pull 225 conventional for reps with no back pain. then i'll set a higher goal
GM's:185#x1

I need to keep my weight at or below 180 lbs. I can't weigh more than that (job).

[getfitdoc]

"max"eff legs july28th

this wasn't a great workout. i could not get loose. i did a bunch of foam rolling the day before, that may have been a reason... i dont know

i did sweat a lot cause i keep my rest to a minimum.

warm-up stuff, leg stretchs with bands body wt squats back ext, ab crunches etc...

box squat 14.5"box
barx12
85x12
135x8
185x5
225x3
225x3
225x5
275x3
275x5
-----
8"rack pulls
135x12
135x12
185x8
185x8
225x5
225x10
285x5
285x8
----------
horrible workout. maybe becaue i just found out i have to move asap. Just got a bunch of other general life shit going on.

[getfitdoc]

Sunday july 30
speed bench
band traction warmups
light set warmups

165# +#2band 1 board pinky on rings- 12 sets 3 reps 30 sec rest max.

Hammer strength incline press
270#5 reps
90#15 reps #3 band x2

Triceps-laying DB skull crusher 35#x8x3 explosive
pistons w/#3band 2 sets failure

shoulder circuit 45#plate raise--->20#side raise--->20#reardelt raise; 20 reps each x 1 set

[getfitdoc]

today

speed box squat
warm-ups--180?hypers, ab crunches,light weight squats

10 sets 3 reps 205#'s

shoulder width GM's
85#x12
105#x12x3

pull through-3 sets failure

[getfitdoc]

plus i did a short hike, about 35 min (lots of hills) with 2 hill sprints, will work these up to 5.

[getfitdoc]

today

maxeff bench
warm-up... band traction, lying leg kicks, standing leg swings, 180? back ext's pausing at top, light ab work 1 arm explosive cable chest press, light bar work.

1 board press
135#x12
185#x8
225#x5
275#x1
285#x1
295#x1
305#xmiss

Tri's
DB skull crusher
30#x12
45#x8
45#x4
#3 band tri ext
15x2

lats-
light explosive bench width grip lat pull downs
115#x15
145#x10

upper back
Face pulls-pronated, pulled to nose.
3 sets 15 reps 110#

shoulders
circuit- plate raise--->side raise--->reverse fly---|
45#x20 20#x20 20#x20

ABS
slant board explosive abs
BW x 25
55#DB ON chest x12

Leg ups EXPLOSIVE
x15
x12
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felt good, surprised my #'s for benching have gone up so quick post injury, must just be muscle memory... but 260# to 275# to 295# is good progress.

problem now is my wrist is jacked up, (basketball) so im not able to do the variation in my lifts so i know im going to hit a plateu soon... we'll see

[SteelSouth]

Nice board work doc. You might want to get some wrist wraps for that wrist, they help me tremendously.

[AngryMuscles]

whoa ...damn damn damn!! good numbers!

[getfitdoc]

JT- i got a pair of gloves with wraps on them, i hate wearing them, but when i broke my other wrist a while ago i used them and they helped. what ones do you use?

Thanks AM

[AngryMuscles]

getfit, can you advice/help me on making a box for my box squat??? any particular wood?? items?? would help a lot

[getfitdoc]

i dont know how to make a box, i suck at construction/oragami/legos/blocks...

I use aerobic steps. Just jack some from your aerobics class.

OR...

you can use a bench, if its not too high. it depends how tall you are and your femur tib/fig length.

a box is usually 11-16 inches high (sometimes lower/higher but thats a good guidline).

http://www.flexcart.com/members/elit...id=141&pid=580

here is a picture of one with a description. you can make it of wood, but this gives you an idea of the dimensions.

[Winter]

Good workout getfit.

[getfitdoc]

today

Parisi warm up method
-muscle activation: hip-pop ups, single leg hip-pop ups, straight leg lift, outside leg raise, inside leg raise, opposite arm opposite leg raise, sky divers

-muscle activation hip circuit: outside knee raise, forward leg circle, backwards leg circle, straight leg side raise, knee to arm-pit

dynamic mobility- cobra stretch, iron cross, mt climbers, groiners, hurdler lead leg pick-ups, rollover stretch

Hill Runs

"the incline" (its just a big hill by my house) x1 01:03:72

hill sprints (on a smaller shorter hill) x 3 00:33:81, 00:31:32, 00:28:09

[AngryMuscles]

Originally Posted by getfitdoc

i dont know how to make a box, i suck at construction/oragami/legos/blocks...

I use aerobic steps. Just jack some from your aerobics class.

OR...

you can use a bench, if its not too high. it depends how tall you are and your femur tib/fig length.

a box is usually 11-16 inches high (sometimes lower/higher but thats a good guidline).

http://www.flexcart.com/members/elit...id=141&pid=580

here is a picture of one with a description. you can make it of wood, but this gives you an idea of the dimensions.

I know that item and it's really good material..but with all the shipping and exchange rate, i'd be broke before buying that