[mschatz]

Originally Posted by niagareven

Speaking of tiger balm--where can I get it for cheap?

I found the ultra strength tiger balm at my grocery store the other day. Score.

[niagareven]

So my back feels better today, though it's probably because of the pain killers/anti-inflammatory I am taking.

I have been thinking about my training, and what I need to work on and I'm bored and really want to train, so I'm just going to write it all out to keep myself occupied

1.) I am going to start adding in agility and mobility work before each workout
2.) Going to force myself to do ab work at least twice a week. I say I'm going to do this all the time, but I really need to stop being lazy and do it.
3.) I want to start adding in grip and wrist work more often again.
3.) Add in some type of conditioning in each workout.
4.) add in calf work and knee-extension hamstring work at least once a week. I feel like my lower legs have gotten so weak that it is holding me back. I can't walk anywhere without getting terrible shin splints and my calves starting to cramp up.

So, a typical squat day is going to start looking like this
-Warm up with pvc rolling, band traction and stretching
-do a few minutes of agility work (stuff like ladder drills) and some mobility drills.
-work up to a heavy single or double on squats, then drop the weight a little and do a couple sets of 2-5 reps and possibly drop the weight some more and do a high rep set
-accessory movement like front squats or bottom position pin squats for a few sets
-calf/knee extension hamstring/shrugs for 2-3 sets of each, probably super set with each other
-1-2 exercises for abs
-something for conditioning such as a few sets of keg/sandbag carries, tire flips, sled drags, or dumbbell/barbell complexes
-finish off with rolling thunder, or axle hangs

my heavy upperbody day will be something like:
-Warm up with pvc rolling, band traction and stretching
-work up to a heavy set on log or axle clean and press, or axle/barbelll out of the rack. Possibly also do a drop set
-3-4 sets of close grip, floor press, incline with dumbbells or a barbell
-5ish sets of bent over or dumbbell rows
-finish with 5-10 minutes of jump rope or something like burpees

my event day will be something like
-pvc, traction, stretching
-agility/mobility work for a few minutes
-deadlifts possibly every other week... maybe every week. most of the time will be "speed work" off of plates or slighty heavier for 3-5 reps from the floor
-one heavy event for a couple of sets like farmers or yoke
-a medley for 1-2 sets
-finish off with some stone work most of the time, or if I don't do stone work I'll do some more sled drags or high rep kettlebell/dumbbell swings or snatches

my accessory upperbody day will be something like
-pvc, stretching, traction
-speed overhead work, as long as I have had at least 2 days rest since my heavy pressing day
-pull ups and/or lat pull downs
-suspended push ups
-some conditioning, sort of like something from cross fit for 10 - 20 minutes. Maybe something like putting 135lbs on the bar and doing a clean to a front squat to a press and then seeing how many times I can do that in 20 minutes. or sledge hammer striking for 10-20 minutes
-levering and/or wrist roller
-1 or 2 things for abs if I feel like it

On 2 of my off days I am either going to go for a walk if I have the time(hopefully wearing a weighted vest) or use an epitical.

So, not much is going to change, except for adding in the agility and mobility work, conditioning, lower leg work, grip work more often and the walking.

[BlondeWarrior]

I've found it at Wallgreens, but I don't think that's the cheapest place that you can get it. I'd stay away from the drugstores, they are always over prices anyways.

We have Meijers here in Chicagoland, and they have a pretty extensive drug section. You could probably go to the Weg and ask the pharmacist, he'd probably know if they carried it or else where to go to get it.

Damn, you've got quite an entry there. I'll look through it in more detail in a bit, but I agree with more grip and forearm work. That benefits everything.

[niagareven]

They posted pics from the first 3 events at viking fest. All very flattering pictures of me (BARF)










-my technique was AWESOME on the 56lbs weight for height. [/sarcasm]

[niagareven]

Tuesday 3/18

woke up and my entire body was aching as if I didn't sleep... great. Back was super stiff, but overall didn't hurt from what happened last week. felt better a few hours later..... soooooooo here we go

lots of warming up (forgot to do the agility work)

box squats - 12ish inches (box was about parallel for me, but dunk said i was a little lower than parallel)
135 x 5, 5
225 x 5
275 x 3
305 x 3
335 x 1 (?)
365 x 1
405 x 1.... PR FINALLY. I stalled slighty off the box, but I think overall it was pretty easy. I guess I'm squatting way lower than parallel when I'm not doing box squats

front squats (no belt)
225 x 5
275 x 5
295 x 1
315 x 1 (might have been 305...can't remember)
275 x 5.. wanted to do more reps but I almost fell forward on the 4th rep and it threw me off groove

shrugs
225 x 10
315 x 10
405 x 10
405 x 10

natural GHR
3 sets of 5 with a pretty good amount of help off the floor

single leg calf work

rolling thunder
couldn't pull 145ish with either hand?
125ish x 1 left hand
100ish x holds with each hand
100ish x deadlifted 10 reps per hand

Few sets of hanging leg raises

I think that's all I did

[BlondeWarrior]

Your pictures are wonderful! Fantastic! You don't give yourself enough credit

[niagareven]

thanks miss blondie


Thursday 3/20

Passed out an hour and a half before the workout, got woken up by my friends call telling me he was here. I needed the nap though, I haven't been sleeping much lately and I felt much better than I would have if I didn't nap

warm up

lat pull downs
3 sets of 10

shrugs
135 x 3 sets of 10 to get some blood flowing into them
-my traps are so sore again. I'm not doing shrugs anymore. I don't know if they are really helping with anything, and no matter what weight I do, they hurt so much for days after.

Axle--clean each rep
110 x 3
160 x 3
130 x 3
160 x 3 (i think? I have forgotten certain sets I did or didn't do a lot lately....)
180 x 2
200 x 2
220 x 1
add belt
220 x 1
240 x 1...pretty easy but had to press it out a little
-Hoping to hit 260 at the jersey comp

Axle split jerks out of the rack
130 x 3
160 x 3
180 x 1
200 x 1...and tweaked my damn neck again! DAMMIT, so I called these there. -May keep working on them...

Close grip bench
135 x 5
185 x 3
225 x 3
225 x 3 singles, 30 seconds rest.
-Wanted to go heavier, but it hurt my neck a lot to do these. I need to stop doing these because I have been doing the same weight for months basically

Bent over rows
135 x 5...ouch
135 x 5 (looked down instead of straight ahead, didn't hurt as much)
185 x 5
225 x 5
255 x 5, this set hurt so I didn't go heavier
225 x 5

sledgehammer striking
3 sets of 30 per side
-this was so bad. I want to work up to 4-5 sets of 100 per side soon

Jump rope for a few minutes, only stopped becuase my friggen jump rope broke

Ok workout despite tweaking my neck AGAIN

[fennway4414]

Have you always been injury prone dude? Every time I read your log lately you get hurt lol.

[niagareven]

Yeah, I always get hurt. It's insane. Only actually "injured" myself once though. Well twice if you count when my collar bone/trap blew up on the car deadlift at my competition in september. Getting hurt is way better than getting injured I'd really enjoy it if I never tweaked my neck or got tendinitis in my elbow again though.

[BlondeWarrior]

No worries, we'll take care of you!!