desk jockey log

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Re: desk jockey log

Postby factsaboutrats » Tue Jul 03, 2012 7:39 pm

Press
Deep ROM, pulling my hands and shoulders down and back, bar touching the chest.
Up to 95x5x3

Squat
225x5x2 no belt no knee sleeves

Light day

Bought 6 kettlebells off CL for $200
, 2 each of 16,20and 24k . Got Jeff Martone's KB book last week, he has some really cool stuff in there. I've been doing his arm bar stretch all week, I think it's really going to help.
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Re: desk jockey log

Postby factsaboutrats » Sat Jul 07, 2012 4:47 pm

Friday
Worked up to
Bench 205x2,210x1
Weak

Today, sat
Press
100x5x2,100x12
Squat
Bar3x5
95x5
135x5
185x5
225x3
275x2 felt real strong up to this point, then...
315x2
315x1
225x10
When I got to eight @225, I knew I could do 20,and, at the same time, i knew i was going to rack the bar at 10.
Pull ups
45x5x2
Very medium day, shit really. My training is a consequence of my emotional state right now, which is fucking fucked up. I hope to get on track soon, I need to work back on the basic LP, work back up to my max lifts, and slip again onto the Texas Method.
Mostly, I need my head back in the game, in more ways then one!
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Re: desk jockey log

Postby factsaboutrats » Wed Jul 18, 2012 11:23 am

Last several workouts

Arms

-

Bench
205x2
210x1
135x10x2 close grip
Dips/pull ups 10/10x5

-
DL
345x5
RDL
185x10x3
Rows
135,155,155x10

-
Arms

-

Press
95,115,120,125,130,135x5

Pull ups
5,5,18,12

Rear delt / hammer pull down mach sets of 10

-

Today
DL
350x5
Front squat
185,205,215,220x5
RDL
135,185,195x10

I seem to be on a chest/back, legs,arms split, and it's working out ok. Not so heavy. Still having trouble squatting w my hip. Been playing around w my new kettlebells at home, and been following a 100 push up iPhone app.
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Posts: 233
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Re: desk jockey log

Postby factsaboutrats » Fri Jul 20, 2012 6:38 pm

Some power cleans last night in ghe garage, just for some fun and sweat. Light weights, different technique, shoulders behind the bar and a vertical back to start, then sweep into the legs with the lats. It really sets up the top pull well, like it's instinctual. Pendlay type stuff, it was cool.

Today
Bench
Bar x 5,5
95,135,175,185 x 5
190x3,4
185x5
Superset
Incline close grip press / chest supp row
95lb / 45lb x 10
135 / 70 x 8
135 / 90 x 10
Cool
Superset
Incline bench rear delt/ DB pullovers
12.5 / 45lb x 10
15 / 60lb x 10
15 / 80lb x 10
Superset
Chins supp / dips
10x5=50 reps of each

Some sprints on the indoor track, maybe 6-7 on a real short track
A good session, not rushed, about 2.30 in the afternoon on a day off. Good day
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Re: desk jockey log

Postby factsaboutrats » Thu Jul 26, 2012 1:38 pm

Been sick for a week. Lost alot of weight, no appetite, high cortisol levels at work and home.
Maybe tried to hard today to make up for it.
Press w/ 5 pullups between all sets
Barx5, 65x5, 85x5, 95x5, 115x5, 135x5, 135x4,1, 135x5
Then a BBB type deal...
85x10x3,85x8 on the last set , very hard, I can see how that would do some damage
65 pull ups total.
Tried to DL after this. No go, no gas
Triceps extensions, the 3 sets of joe defrancos shoulder blaster deal, front raise, side raise and rear delt " power cleans" for 10, 3 sets. Good stuff today
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Re: desk jockey log

Postby factsaboutrats » Fri Jul 27, 2012 10:36 am

Bad sleep last nite, everything is hard.
DL
355x5. Ok
Front squat
Barx5,95x5, 135x5, 185x5, 225x3 fail on 4
Renegade rows (each hand)
35x5,55x5x2
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Re: desk jockey log

Postby factsaboutrats » Sun Jul 29, 2012 9:01 am

Bench
Worked up to 185 x4, was heavy n fucked up. Went back down to the bar, changed the music, got to
160x5,175x5,185x4,190x3,195x2,200x1
Took 35 minutes to do all that
Took one swipe at a squat with the bar, hip says no
Weighted pull ups
5, 25x5, 45x5, 55x4, 25x6
Half assed PR
thought about doing other shit

Whole morning was meh
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Re: desk jockey log

Postby stuffedsuperdud » Mon Jul 30, 2012 6:24 am

Just saw your post on your shoulder issues. If you don't mind me asking, what exactly did your doctor say was wrong with you? I'm an Olympic lifter and regularly suffer from shoulder problems associated with explosively putting barbells overhead. My ortho guy is clueless as to what might be wrong with me... Thanks.

Also, about the BTN push press to be specific, as far as I understand it, compared to a military/push press from the front, the shoulders are forced into a really awkward externally rotated position that puts a lot of stress on the rotator cuffs. The amount of flexibility it takes to do this properly takes a a long time to develop; I didn't have it and it caused me a lot of grief. Another problem I had was in lowering the barbell. It took my whole body to explode it up, but when lowering, I was placing the entire weight on my shoulder muscles, which made them angry; I am still learning the safe lowering technique now and in the meantime don't push press much at all.

Anyway, I'm just chiming in to suggest you don't consider push presses (BTN or otherwise) a failed experiment in general; it's a great hip drive exercise and allows you to put a lot of weight overhead. Just go on mobilitywod.com and other sites and really get that flexibility going (this will also allow you to hold it from the front eventually) before push pressing bigger weights.
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Re: desk jockey log

Postby factsaboutrats » Tue Jul 31, 2012 2:39 pm

The issue is called Distal Clavicular Osteolysys, basically bone spurs and arthritis in the AC joint. The doctor called it "weighlifters shoulder", so, there you go. It was pretty obvious on the xray, even to a layman like me, that the space between the clavicle and the scapula was crunchy looking, not smooth at all. The arm motion that hurt was bringing my humerus in toward the centerline of my body, as if to scratch the opposite shoulder, and that is the motion of a BTN push press, only above your head and heavily loaded. So far a cortisone shot has been magical. I'm going back in two weeks to check on it.
No I don't consider the time spent on the BTN cycle wasted, the more you do, the more you learn, both good and bad. For me, I was using it as a main lift in the GSLP A/B rotation, and that was too much. I hope to use it as a supplemental lift in the future, cuz it's fun as hell to do!
Thanks for the response, I appreciate it. I'm kinda flailing along by myself (foreveralone.jpg as Brent would say), so any input is welcome. I went to go see a sports medicine ortho, by the way, because I wasn't going to accept "you have to stop lifting weights" as an answer.
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Re: desk jockey log

Postby factsaboutrats » Tue Jul 31, 2012 4:48 pm

Went to a new gym Sunday w my wife, and lo and behold, what do we find racked on the leg press? 6 25k red bumpers! I was excited, and proceeded to power clean for about 45 minutes. I didn't totally drop the bar, but it made it much easier to let it down. I don't really want to get kicked out on my first day! I'm sure they don't know what they have, as they look like they're for use only on the leg press?!?! :?: Fuck it, I'll make good use of them.
Monday, ran about 1.5 - 2 miles, felt good
Today
DL
360x5
then
205x10x5
BBB type deal

Going to the beach for a week starting tomorrow, I'll probably be doing DB stuff and running all week.
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