The year of the Comeback!
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@Bigmurph , we’ll work on that. I’m not a fan of how I look right now, however I’m working on it. At 212 I carried a lot of mass, much more than I do now bouncing back and forth from 215-220. I’d say when I still competed I looked more like a Ribeye, these days it’s a bowl full of maybe oatmeal but probably more like Oreo fluff. I’ll get around to posting a shirtless pic.
As far as the workout last night, it was good. Little to zero pain and or pulling in my right shoulder/bicep except a little on pull-ups. Did land-mine rows, which I haven’t done in a while and forgot how much I loved them, and wish I would’ve done either dumbbell or ez bar pullovers instead of cable, but eh…
As far as the workout last night, it was good. Little to zero pain and or pulling in my right shoulder/bicep except a little on pull-ups. Did land-mine rows, which I haven’t done in a while and forgot how much I loved them, and wish I would’ve done either dumbbell or ez bar pullovers instead of cable, but eh…
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Little update as I sit here doing food prep for the entire week on a Monday night. Saturday I hit delts, arms and rehab/prehab for upper body. It was a good workout, a little later in the day than I would’ve liked, but on the weekend I’m at the mercy of when my wife decides she’s going to want to go to the gym. Sunday I pulled, and my wife informed me that she wants to do bench only in a meet, I couldn’t be more ecstatic! She’s got a friend who does both figure and bikini, but also competes in a non sanctioned meet every year, a push/pull meet, my wife wants to compete against her. So, in accordance with this being the last week of my “fluff and buff” training, Wednesday night I will be testing my wife on bench, I will be de-loading myself this entire week, testing on Sunday morning (can’t Saturday, daughters party for graduating college) and then next week I will promptly be into some form of 10-12 week peaking program, because of my wife is going to compete, then she can’t say no to me doing it!
The program will probably be some form of block periodization, with 3 phases. Mine concentrating more on deadlift, hers on bench. I will deadlift 3-4 times a week if I have to, different variations of the lift, as she will bench twice, heavy and speed. She’s never trained competition bench before, but she’s short and has strong shoulders and a wide back (DD’s will shorten her press too, hahahahaha) we’ll be enlisting the help of my good friend who owns the gym we go to in her training as well, as he is an elite 275 lb lifter, and knows more about teaching bench technique than I do.
My workouts over the weekend were as follows
@Bigmurph will probably notice before anyone else, I did in fact have a barbell on my back Sunday, just the bar, a few sets of 8 to feel a squat again. Good mornings felt good too, even at 95 lbs!
The program will probably be some form of block periodization, with 3 phases. Mine concentrating more on deadlift, hers on bench. I will deadlift 3-4 times a week if I have to, different variations of the lift, as she will bench twice, heavy and speed. She’s never trained competition bench before, but she’s short and has strong shoulders and a wide back (DD’s will shorten her press too, hahahahaha) we’ll be enlisting the help of my good friend who owns the gym we go to in her training as well, as he is an elite 275 lb lifter, and knows more about teaching bench technique than I do.
My workouts over the weekend were as follows
@Bigmurph will probably notice before anyone else, I did in fact have a barbell on my back Sunday, just the bar, a few sets of 8 to feel a squat again. Good mornings felt good too, even at 95 lbs!
What a waste of a f’ing training session…. I’m in one of my funks this week, my meds don’t seem to be helping and I’m using this week as a worthless deload… deloading a deload program… how fucking dumb…
Warmup was meadows 6 way shoulder raises and stabilizer bench
Flat Bench Press, 5x5 @ 185, not world beating, first few sets felt good, last 2 sets hurt, a lot
Incline Barbell Press, 4x10 @ 135, really just wanted to get a stretch and try and calm my shoulder and bicep tendon down…
Low incline dumbbell press, 4x10-15, 50, 60, 70 (2). Mostly looking for slow and controlled here, started to bother my shoulder again on the second set of 70
Flat flye with press, my shoulder already hurt so I said fuck it… 30, 35, 40 all by 10
And finished with 1 arm cable pressdowns, 3x14 @ 55 lbs, with a 1.5 second hold on contraction
My workout was ruined 2 sets into flat bench by my wife calling me and bitching up a storm about an ink pen explaining in our dryer and ruining the whole house (she’s like chicken little, the sky is always falling)
Warmup was meadows 6 way shoulder raises and stabilizer bench
Flat Bench Press, 5x5 @ 185, not world beating, first few sets felt good, last 2 sets hurt, a lot
Incline Barbell Press, 4x10 @ 135, really just wanted to get a stretch and try and calm my shoulder and bicep tendon down…
Low incline dumbbell press, 4x10-15, 50, 60, 70 (2). Mostly looking for slow and controlled here, started to bother my shoulder again on the second set of 70
Flat flye with press, my shoulder already hurt so I said fuck it… 30, 35, 40 all by 10
And finished with 1 arm cable pressdowns, 3x14 @ 55 lbs, with a 1.5 second hold on contraction
My workout was ruined 2 sets into flat bench by my wife calling me and bitching up a storm about an ink pen explaining in our dryer and ruining the whole house (she’s like chicken little, the sky is always falling)
If I am scarce this weekend, I apologize in advance… work kicked my ass this week, and one of mg daughters is graduating from college! Gym tonight, back work mostly and some light biceps as my right bicep is really bothering me… then yard work. Manning the smoker all day tomorrow, 20 lbs of pork belly burnt ends! I’ll post pictures, but probably not until Sunday or later… family affairs in my family are never good, they always end in anger and fights (mostly my wife’s side). Sunday will be week 1 day 1 of a 12 week training cycle, it’s a peaking program, little different than periodization, but if I can do an unsanctioned meet in August, that will prime me to train for a real meet in either November or December.
Have a good weekend everyone
Have a good weekend everyone
Week 1, Day 1 yesterday… back to real training, felt FUCKING Great! Going to run a 12 week peaking program and focus mostly on deadlift, as I will only be deadlifting in the unsanctioned competition. This will prime me for real competition again in either November or December and give me a little more time to nurse my right shoulder/bicep until I need to get stupid again. I did squats yesterday, with weight, for the first time in 8 weeks, and the best part, little to no pain in the knees! Everything else felt good too, and even though I’m not squatting heavy it still just feels good to have a bar on my back again.
Here’s the workout for yesterday
I did squats, front squats and close grips all together, front squats were 4x4 @ 135, then finished out with T Bar rows 5x10 @ 90 lbs, pull downs superset with meadows 6 ways at 160 and 15 for 3x10, and body weight hypers for 3x10.
Tomorrow will he deficit deadlifts, deadlifts and competition bench.
Here’s the workout for yesterday
I did squats, front squats and close grips all together, front squats were 4x4 @ 135, then finished out with T Bar rows 5x10 @ 90 lbs, pull downs superset with meadows 6 ways at 160 and 15 for 3x10, and body weight hypers for 3x10.
Tomorrow will he deficit deadlifts, deadlifts and competition bench.
Yep. Nothing makes me feel like Gumby more than DB pullovers. 95 or 100 x 10-15 for three or four sets, and I really don’t feel human. That said, once I stand up and stagger around for a bit, the feeling all comes back pretty quickly. But for a minute or so, people stare at me like, is he ok?
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Yesterday was probably by far the best training session I’ve had in a while. Deficit deadlifts, deadlifts and bench. Bench wasn’t anything world beating, but I was able to pause every rep and even better, ZERO pain in my shoulder/biceps tendon. Deadlift felt good, it was nothing crazy, 5x4 off a 2” deficit at 270, and 5x4 off the floor at 295. Even accessory work felt good, my bicep was happy enough to let me do dumbbell curls at the end of my workout. Tonight is squats again, typically I like to have 48 hours between squat and DL, but this week it doesn’t work that way. I’ll be using a Buffalo bar for the first time in a while too, change the leverages up a little bit.
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