Squat Dec 29th

Dec 29th 09
Squat

Tired lil beat down but wanted to get the work in prior to leaving tomorrow for 6 days

This is going to be a bit weird for a bit. I am going to be working anything that doesn’t hurt the hip and slowly work my way deeper trying to get a new stance left leg pointed out more and wider, try and go lower each week but what ever doesn’t hurt the hip to the point of having bone pain that keeps me up at night, more rep work and work my rear end more and less rest

Anderson squat pin #8 wide stance few inches above parallel
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
These were harder then they should be but felt OK. My hips have not worked like that in a long time the closer stance didn’t use them as much and is why In have these honkin ass quads now but they cause the hip to bind. Im hoping nice slow work back into these will fix that we will see. I think after a bit I will have to throw some front squatting in again or narrow stance squats at a reasonable load to keep the quad strength up for the DL

20” box squat
315 x 10 x 3 2 minutes rest
These were easy cheesy but that was the plan I will now slowly lower the box and keep the reps and load the same then add load as I can if there are no bad hip reactions

Sled sprints 30 yards
90lbs x 5 sets 1 minutes rest
These were a bit sore on the hips not horrible I will up the sets then the distance slowly

Reverse hyper 3 sets

Left leg press downs 3 sets

Abs 3 sets

That’s it nothing special at all but going to ease back in. Next session will be a heavy DL session in Kansas with one of our sponsored athletes Sam Cox. It will be my last heavy pull from the floor prior to the meet Ill go as high as I can and feels easy.

Bench Dec 28 2009

Dec 28th 09
Bench

Everything went very well added a bit of load to everything again and with less pain Ill keep going up and should be pushing big weight again soon and hopefully pain free

Full range
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5

Cheese head press
Slow eccentric 5 count pause
275 x 3
315 x 1
345 x 1 x 5 PR 10 lbs up from last week

Dynamic Gymnast Ring Rows
Body weight x 6 x 10 sets
then DB rows 50 x 20 x 2 sets

Foam Press with Dbl over red bands
225+ dbl red bands x 3
280+ dbl red bands x 4 PR for reps and load
225+ dbl red bands x 9 pr for reps

Band pull aparts,
curls,
left leg band presses
Crazy ropes 20 reps
3 sets for all

DLing 12.26.09

Dec 26th 2009 DL day

DL Conventional from floor warm up
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
585 x 1
615 x 1 easy cheesy

Rack Pull above Knee
675 x 1
705 x 3 x 5sets added 10 lbs from last time (these were a joke)
765 x 1
855 x 1 first one I had to work for

Push Press
A few at some, was feeling hungry and week

OH press strict
190 x 5 x 3 sets
Just added another 5 lbs and ran with it, pretty easy just keep ging

Left leg band push downs
3 sets of 10

Ass blaster version 6.2
3 sets

Dec 21 09 Bench

Bench
Full range
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5

Cheese head press
Slow eccentric Long pause
275 x 3
315 x 1
335 x 1
Just made these up today essentially all the cheese head does is make it more comfortable to rest the load on you during the long pause

These were easy as they should be and no real shoulder pain just as they should be

Gymnast Ring Rows
Body weight x 6 x 10 sets


Foam Press with Dbl over red bands
225+ dbl red bands x 5
275+ dbl red bands x 3
225+ dbl red bands x 6

Band pull aparts and curls
3 sets

That’s it not bad felt OK
Just going to try and work on nothing that hurts the shoulder and bringing the triceps strength up on Mondays

Barbell Push up

Dec 19th 09 squatting

Dec 19th
Squat
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2 x 2 add wraps on second set
405 x 2
455 x 1
495 x 1
525 x 1

Bottoms up and playing with stances to find something with minimal pain
A lot x only up t 315

Well?? Hmmm? looks the squatting pain and what I kind of expected and for the time being I may be a push pullers as I may not be able to squat the loads I expect of myself without causing major pain in the hip due to the bones and how I am now constructed after being glues and taped back together.

I think I pin pointed when this happened as well I was squatting 550 like nothing like it was everyday and had hit 575 then I added in some extra rep work at the end was going over and using the same loads Troy was squatting for the day and dive bombing in the bottom trying to slowly add mobility and stretch things out, due to how my bones are constructed NOT a good idea I was essentially hammering bones on one another in the bottom, it was good for a week or two then I instantly went from squatting 525 raw no wrpas on any given day and then heavier to 405 being hard and painful, Jay thinks in may be I badly bruised bone or jacked my labrum up.

The reason I was doing it is again squatting is never not painful to me when brought to parallel. Its not hard or doesn’t feel heavy it just hurts like a mother!!! So was hoping by adding a bit of mobility to the hip to take away that pain, in hind sight bad idea and that smaller then now pain while still painful pain may be the best I can hope for with my bone structure.

The hard thing is you cant look at other people or a text book for me. I am not like pretty much any other living person in how I am constructed so it’s a matter of rewriting my own text book, but I guess that’s half the fun I have to finding my and blazing my own path.

We did Craig's the test. We're looking at 45 degrees of retroversion. The head of the femur almost points backwards, where as a regular person points sideways. This is why all the binding and why I hit a wall just about parallel. Its not soft tissue getting tight its what it feels like and bones hitting one another.

I will not stop squatting and already squatted 525lb yesterday. I will for a while be trying top figure a new stance and way I possibly may be able to squat as well as trying to strengthen the left leg which cannot on its own lift my body weight up two stairs when the leg is at a parallel angle, meaning I am squatting 500lb + on nearly one leg.

so for the time being goals have shifted to getting the squat figured out, getting the left leg and hip pain free so I dont lose sleep, getting them stronger so they can at least lift my own body. ... See More

during that continue pushing the deadlift to reach the 800lb mark I want, getting the bench back up and competing, though likely badly LOL, in my first highland games

I aint stopping by any means and still want a 1900lb raw total if I can find a way to squat but I have to find a way my not by any means normal pelvic and hip structure will accept it with only major amounts of pain and not excessive LOL while doing so I will squat loads I am able easy and pain free 400lbs or so for sets and reps controlled what ever doesnt make me cringe and push everything else. try and fix the other stuff

Assistance day Dec 18 09

Dec 18th 09
Pressing assistance day
Felt weak today but got the work in

Zhealth

Push Press
Up to an easy 120K

Strict press
85k x 5 x 3 sets
Still just doing the slow progress not rushing this add a bit each week

Band pull downs
Orange bands 5 x 10 sets

Lock outs above head against orange bands
Bar x 5
95 x 3 x 2 sets
95 x 5 hard

Band pull aparts 3 sets

Scap depression on dip handles
5 sets

that’s it