gfd's training notes (battling the bad back)

[getfitdoc]

speedybench

lot of good warmups shoulder traction, one arm cable shit...etc...

kept the bar light used a #1 band

worked a few light sets then

135#+#1 band. 5 sets of 10 reps
i paused the reps and held the lockout for a second.

then i did the tricep movement wheere you setup like a bench press and bring the bar to your face (JT press???)
4 sets--65#x15, 85#+#1 bandx12x3

one arm kettlegrip #3 band tricep press downs.
3 sets 15 reps.

two arm kettlegrip#3 band shoulder presses (elbows tight shoulder in sockets)
3 sets 12, 12, 10.

pull aparts #2 band 2 3 sets of 15

------------
felt fast today. the weight was light so....
i hate kettlegrips for weights, but i love them with bands and chains.

[getfitdoc]

did sled pulls on sunday... was hard as shit. 3 forward pulls, 3 backwards pulls 2 bear crawls. i used 3 plates. 135+sled(18#)?150#

then i did another bench day on monday.. (new schedule.)

did a rep day, lighter work. nothing to really note. worked with two boards a little bit, just for the hell of it. did a few sets with 225 using 2 boards. worked some high rep tris with it.
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today
leg day.

thought i'd try a lightened method. Seeing as how i need to learn to be more explosive. I wanted to see how it felt.

bunch of warmup shit...
used#3 bands from top of 7foot rack.

135#x15
185#x12
225#x5x8sets

jumpstretch platform squats 4sets 20 reps #4bands on each shoulder

1 legged DB rom deadlifts 2 sets 15 reps.

that was hard work, little rest in between sets, less than 1 min... the jumpstretch squats were killer.

[getfitdoc]

maxBench

warmed up

worked up to 300 and missed it.

Did DB floor presses. 3 sets of 20 reps.

did jm presses two hard sets of 15

did overhead tri extensions 2 sets to failure

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the floor presses were great, im going to use those as my new maxeffort movement for maybe 3 weeks. i was happy my wrist held up with them, thats the reason ive been away from DB's for so long...

[AngryMuscles]

westside rule, get??

[getfitdoc]

a little bit angry. I'm just adapting a lot of the stuff they do to me. Its trial and error until i can dial it all in. plus i've got a fucking wrist injury so its killing my variation.

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yesterday...
Lat pull downs + Abs + GPP

Lat pulls, bench grip width.
4 sets 135x15 155x12x3
hard to do good lat pulls because of wrist, but i do what i can

ab wheel w/40# of chains on back 3 sets 15 reps

sled pulls forward, backward plus snad bag carrys(two arms and 1 arm)

[getfitdoc]

wed.
Floor presses, worked up to 3 reps w/105# DB's
had the wrist wrapped tight and it seemed to work.

I've also been doing some traction/superlight band work for my wrist, it seems to be helping, the fact that i can now pick up a 105#DB and work w/it attests to this.

Tri's- unilateral kettlegrippushdowns 2 sets to failure
unilateral #3band press downs 2 sets to failure

lat pull downs 2 sets medium grip 2 sets close grip

(floor presses were tough but i m happy the wrist worked)

Fri--
Squats
Worked up to 3 sets of 3 reps w275 1 set of 2 reps...

Felt strong off the box.

the set w/two reps was weird. I un racked the weight and hit rep 1, 2 then a lady walked up to the left side of the rack and said, "Can i work in?" I saw her in my peripheral vision, and it appeard that she was in the path of the bar and i totally lost my focus. Missed the last rep. Irritating. Anyway i nailed the next set.

followd the squats w/GM's
and Pull throughs.
finished with slant board abs w/10#behind head.

[AngryMuscles]

how's the strength coming? and does your gym mind floor presses? because mine..well, when I do those, i get comments and whispers and some laughs...i don't mind though.

and bro, when you floor DB, is it hammer or regular pressing? because i hammer it

[getfitdoc]

last saturday

sled pulling followed by hip mobility

monday
i did some band bench work followed by RM floor presses then tris then lats...

i'd be more detailed but im in between places till october.... blablablablablal

AM----i can do anything i want at my gym. i run it. if ppl laugh at you follow my simple advice. "F.E.E." Fuck Everyone Else. Thats what i tell myself.

as far as floor presses go, you can do them any way you want. I prefer to keep my elbows tucked, not too much, and have a mid-hammer type of grip. not like im holding a barbell for bench but not palms facing each other eigther. although i like to vary it.

my strength sucks. my volume is not dialed in. i've been sloppy. but i look great... but looks are all about the diet imo.

my volume has to cut down and i need to put more emphasis on hamstring/hip dominant movements for lower, and external rotation and vertical/horizontal pulling for upper body. my chest is good, my tris are good.... my rhomboids are too big,, my lats need to catch up... my shoulders and lats are out of balance,,, shoulders too big... lats to small...

i suck.

[AngryMuscles]

I never knew you had your own gym. what is it like???? how much and what kind of facility ya have??

as for the strength, yeah, me too. I suck on that..but I still try my best. i cut down to what you see in my journal. sometimes I do singles day or doubles for 5 sets. i still have a weak abs. any advice on that bro???

[getfitdoc]

back from vacation--did one band workout, and one sprint workout. plus the jungle tour shit... had fun

Friday i did a full body sled workout

Saturday (today) i did hip mobility and hill sprints.

[getfitdoc]

Originally Posted by AngryMuscles

I never knew you had your own gym. what is it like???? how much and what kind of facility ya have??

as for the strength, yeah, me too. I suck on that..but I still try my best. i cut down to what you see in my journal. sometimes I do singles day or doubles for 5 sets. i still have a weak abs. any advice on that bro???

Its just a small place. I'm working on expansion and other things.

If you want strong abs, continue with your compound lifts.

Also add: slant board sit-ups with the weight behind your head
Band ab crunches (explosive)
Ab wheel, get good at it then add weight on your back, you can add plated, chains, whatever.
I like to do oblique work also. Side twists with barbells, side rotations with cables and bands.

Plus, you can do a variety of ab work on the GHR.

[AngryMuscles]

thaaaaaaaaaaaaaaaaaaaaaaaaaaaaank you

[getfitdoc]

monday- did full body workout. squats-sled draging, rack deads, sled draging bench press sand bag carries. ab/lowback work.

im going to be focusing on conditioning and full body workouts for a while.

[getfitdoc]

wednesday

I did slow biceps/triceps and shoulders. only lat and front raises for shoulders no presses.

Did very light weight. focused on static contractions and 5 count eccentrics.

Then i ran hills.

I don't really know what im doing right now. But running those hills and pulling sleds is a lot of fun.

[getfitdoc]

Fri. -today-

Legs.

warmed up w/ lowback ext. and ab crunches. (getting a GHR and a 45degree back ext soon).

warmup squats-
5 count squats
135#x30 secondsx2

band squats #4 bands and bar
set1 15 explosive
set2 5 explosive 5 4 counts 5 explosisve
set 3 20 explosive

slant board abs. 3 second static contraction 5 second eccentric two sets of 8 reps.

[AngryMuscles]

wow. nice workout bro. looks like it would be nice to workout in your gym. where are ya located bro?

[getfitdoc]

Angry- im in california.

was going really light for a while, a dealoading type of thing. was moving and a bunch of shit. now im going to do 4-6 weeks (maybe 8) of 5x5 then start ME DE work.


Starting 5x5 workouts.

squats
245#5x5

rack deads-225x10 245x10

cable Pull throughs 70#x12 90#x10

Slant board abs with 20#db behind head x10 x8