31-year-old Noob's Training Log - Page 36

theNuge · 07-11-2008, 10:32 PM

Friday, July 11th, 2008

General Notes: I kept it really light tonight because the left side of my lower back, my left glute, and my left hip aren't feeling too great. I'm thinking that's a sign of overdoing it and some form issues on my squat and deadlift. I've been really paying attention to my form so I don't know exactly what's going on. I'm guessing it's time to get the camera out again and check my form. I kept it to some prehab stuff, a lot of stretching and some ab stuff.

Hyperextensions
--------------------------
Notes: My back felt pretty tight after these so I stopped after the second set.
BW x 15
BW x 10

Standing Abs
----------------------
Notes: I didn't know how to get these to work my stomach. The rope pulldown thing didn't work them at all so either I'm doing them wrong or I'm not using nearly enough weight.
50x10
Light Band x 15

Reverse Hyperextensions
----------------------------------------
Notes: I was able to do these by putting a swissball on a bench and laying on the ball.
BW x 10
BW x 15
BW x 15
BW x 15

Planks
-----------
45 seconds
60 seconds
60 seconds
60 seconds

I found another great use for the Shirley Machine: strapping the strong bands to it in order to do lower band traction

.

theNuge · 01:03 PM

Sunday, July 13th, 2008

General Notes: I didn't hit my PR today but I got some good work in anyway. I'm slowly getting better at the SOHP. This time I focused on activating my triceps more effectively half way up the lift. I'm thinking this skill will translate over to my bench press which I start for the first time in six weeks next week.

SOHP
----------
45x5
65x5
85x3
100x3
115x3
130x1
115x5

DB Incline Press
--------------------------
55's x 8
55's x 8
55's x 8
55's x 8

Chin-Ups
--------------
3 w/ Light Band
3 w/ Light Band
3 w/ Light Band
8 w/ Average Band

BO Rear Delt Flies
-----------------------------
15's x 12
15's x 12
17's x 12

Ab Work
-------------
Light Band Standing x 20
Light Band Standing x 25
Low Pull Swissball Crunch 80x8
Low Pull Swissball Crunch 80x8
Low Pull Swissball Crunch 50x15
Low Pull Swissball Crunch 50x15

Reverse Hyperextensions
----------------------------------------
BWx15
BWx15
BWx12 --> did this set too soon
BWx15

theNuge · 07-15-2008, 01:11 PM

I have a funny story about a chiropractor that I used to go to on a regular basis.

Back when I was grappling on a regular basis, I popped a rib out of place and this guy helped me pop it back in. He convinced me to keep going to him saying my spine had some mild "degeneration". I stopped going to him because I felt like he wasn't doing me any good and I got this weird feeling every time I saw him.

Fast forward two months and I popped another rid out of place doing Saxon Side Bends for the first time. It hurt like hell the next day and the other chiropractor I go to was out so I scheduled an appointment with this guy. I go and he pops my rib back in which hurt like hell but it definitely helped. After he was done we were talking and he said he and his girlfriend were having a baby in September. I congratulated him and he said, "Yeah, I guess the Lord just decided it was time for us to have a baby." That's just what you want to hear a man of science say, a DOCTOR who just worked on you... In short, I know now why I got the bad feeling from him.

KazenoYojimbo · 07-15-2008, 01:26 PM

Quote:

Originally Posted by theNuge

I have a funny story about a chiropractor that I used to go to on a regular basis.

Back when I was grappling on a regular basis, I popped a rib out of place and this guy helped me pop it back in. He convinced me to keep going to him saying my spine had some mild "degeneration". I stopped going to him because I felt like he wasn't doing me any good and I got this weird feeling every time I saw him.

Fast forward two months and I popped another rid out of place doing Saxon Side Bends for the first time. It hurt like hell the next day and the other chiropractor I go to was out so I scheduled an appointment with this guy. I go and he pops my rib back in which hurt like hell but it definitely helped. After he was done we were talking and he said he and his girlfriend were having a baby in September. I congratulated him and he said, "Yeah, I guess the Lord just decided it was time for us to have a baby." That's just what you want to hear a man of science say, a DOCTOR who just worked on you... In short, I know now why I got the bad feeling from him.

Creepy. Even creepier? Walking into a room full of Evangelical Christians on a Saturday morning who are having a church meeting/brunch in a lobby when all you need is something out of the bookstore behind them.

theNuge · 07-15-2008, 01:55 PM

Quote:

Originally Posted by KazenoYojimbo

Creepy. Even creepier? Walking into a room full of Evangelical Christians on a Saturday morning who are having a church meeting/brunch in a lobby when all you need is something out of the bookstore behind them.

Yep, that's creepy.

There's nothing like sheep-like followers of ideologies of absolutism that makes your stomach turn.

theNuge · 07-15-2008, 10:25 PM

Tuesday, July 15th, 2008

General Notes: I had to cut a few of the assistance exercises short because the left side of my whole body is not doing too hot right now. I'm thinking I overdid it the last month and while I felt good after the deadlifts I didn't feel so hot after the BSS's. I think it's time to take a break or "deload" for a little while.

DOH Sumo Deadlift
------------------------------
135x5x2
155x5
185x3
205x3
225x3
255x3
285x3 --> 10 lb. PR

BSS's
----------
20's x 8 (each leg)
25's x 8 (each leg)

Reverse Hyperextensions
----------------------------------------
12x10
12x10

DB Farmer Walks
---------------------------
75's x ~75 yards
75's x ~75 yards
75's x ~75 yards
75's x ~75 yards

ThinkGreen · 07-15-2008, 10:40 PM

Good job dude... nice lifting. 285x3 is pretty good for DOH too

theNuge · 07-16-2008, 03:51 PM

Quote:

Originally Posted by ThinkGreen

Good job dude... nice lifting. 285x3 is pretty good for DOH too

Thanks, I appreciate it. I could have probably lifted more but I didn't want to push it. I'm glad too because I got home and my back tightened up on me. It wasn't scary since it was obviously muscle oriented but I can imagine it would have been worse had I done 295 or 305. I think my back wasn't used to lifting heavy sumo.

I was also thinking about either ditching the unilateral work, doing it after my posterior chain work, or lowering the weight considerably and doing higher rep work. I felt great after my deadlifts last night but after my second set of BSS's I started to feel crappy. It caused me to miss my posterior chain work.

Old Man · 07-16-2008, 04:59 PM

Quote:

Originally Posted by theNuge

I think my back wasn't used to lifting heavy sumo.

Isn't sumo supposed to be easier on the back because your body is in a more upright position?

theNuge · 07-16-2008, 05:31 PM

Quote:

Originally Posted by Old Man

Isn't sumo supposed to be easier on the back because your body is in a more upright position?

Yes, it is but I feel like before I was deadlifting with improper form because my legs are so long and the stress was going to my middle back. Now that I was able to keep my back more upright and arched the isometric action on it was more than I've ever put on my lower back.