Did some poverty bench stuff the other day. But was too tired to post it, cause let's be honest. It's just IG.
Anywho, close grip with 220 and close grip Spoto Press with 205.
Spoto presses are still my favorite bench accessory. Nothing reinforces good technique better for me than these. Especially for focusing on driving through that sticking zone.
1st training day back under the tutelage of the man, the myth, the legend. @bridgeford242 and it was a good one.
8's with 280 on the SSB
Snatch grip block pulls with 335
Front rack squats with 140 total with the hip circle.
And "spanish squats" I actually enjoyed those a lot! They created a serious burn in the quad right around the knee. And I would love for my quads to start growing again!
If you too would like to suffer under the watchful eye of Chris, check out his page.
Squats felt like death tonight!
It was my first time back under a straight bar since I hurt my shoulder so i'm cutting myself a little slack.
Doubles with 435. They should have been much easier.
So then I punished myself with everything I'm bad at as a supplemental movement.
Beltless, SSB bar, close stance 2-3 count pause squats.
Just 245 on the bar. Trying to focus more on positioning going into and coming out of the bottom. I need to get everything moving at once instead of shooting my hips up first. I'll get it...
I originally didn't want to post this, cause these reps look like hammered ass. But that's not real life and training isn't always perfect. So here you go. Behold me shitty sumo! My lockout needs serious work. I think I may have had my feet out way too wide and it wasn't allowing my hips to come through. Maybe... idk.
525 for a double. Didn't feel all that taxing which is a good sign, I just need to clean it up a bit. Hopefully.
Bench is back baby!
This is only the 2nd week I've taken the bar to my chest without the shoulder saver pad and 315 for doubles moved relatively well.
Followed up by 3 board lockouts with 345 on the top set.
Followed up the follow up with pin presses for sets of 5 with 285. I think next week I'll start the pins lower at my "bench dead zone" instead of of working lockouts twice.
The shoulder is still a bit tight, but as long as I stay smart about it, I don't think bench will give me any problems moving forward.
Thanks to @turganomon for the expert handoff, and @ben__ksc and @beeawnca for the help with the board presses.
I don't care what anybody says. Powerlifting is a team sport.
I look fat as hell from this angle lol. #powerbelly
On today's episode of Scott's shitty sumo.
505 for 4 and 7/8?
My hips were not opening up for me yesterday. And then the weight started slipping off the right side and it all went to hell.
All in all I'm relatively happy with how it moved. I just need to focus more on really drawing everything back before initiating the pull so it doesn't drop me forward
2nd set at top weight of 410 for 5 on the Duffalo Bar.
The set before this one was admittedly pretty high, but i'm happy with this for training depth. Cause I know in a meet I'll bury the bitch.
I was actually able to hold the bar with both hands this week, so my shoulder mobility is vastly improving.
The Duffalo and SSB bar have been INSTRUMENTAL in my ability to keep training hard while I bring my shoulder back.
Yes, I'm pushing through it with some amount of pain. But don't be bullheaded, know what your body can take, and use whatever tools you have available to you to keep improving despite whatever your body throws at you.
Using specialty bars to stay in the game doesn't make you less "hardcore". So get that shit out of your head if it's there. And if your friends are telling you that, get some new fucking friends.
Inspired by @bigdumbsmith
I planned out a daily timeline for my regular work days.
Duty days and weekends will be slightly different, but will mirror as closely as possible. Waking and sleeping hours in particular so I can actually have a sleep schedule for once.
This may seeem somewhat intuitive to most people, but it's just one of those things I've never cared to actively think about. Which causes a lot of misused or wasted time. Then there's a waterfall effect on other aspects of life that just makes everything harder than it has to be.
So, no time like the present to get my shit together.
Putting this timeline together has actually made me realize how much time I really have to get things done and also that there really is no time to waste if I want to make the most out of my day.
Pressing heavy day and my shoulder is holding up fairly well.
Push Jerk on the axle with 135 lbs. I've zeroed in on the hand position I need to avoid shoulder pain.
Tempo Bench with the football bar. Top set of 5 with 215.
Recovery is coming along nicely while still trying to advance in strength gains.
Keeping the joint moving and working with responsible load I think has been critical.
And i'm learning a lot from my own body about better positioning to get the most of pressing positions without compromising the shoulder joint.
Always something to be learned.
Great training night tonight despite it being late and underfed from a busy, but productive day.
1st: More SSB pause squats. 305 for 5.
Really focusing on rooting my feet bracing 360 degrees, pushing knees out and not hyper extending the lower spine. Struggling with that last one still. Years of a bad habit.
2nd: Seated sumo deadlifts. 275 for 5.
First time trying these and I don't know how else to explain it other than I can feel it stressing all my weak points. Gonna keep this in!
3rd: I touched a bar to my chest without a slingshot for the first time in about a month!
235 for 5 close grip bench on the axle.
I figured out some things about elbow positioning and muscle activation that allowed me to do it without pain that I'll share in a later post.
Got the new exhaust, air cleaner and fuel/air manager installed today! Couldn't have done it without @rustywaltz
It cleaned up the look of the bike SO WELL, i'm insanely happy with it.
And boy, she is LOUD.
Sorry neighbors, but loud pipes save lives.
.... And they sound awesome!
When I get out of position, I REALLY get out of position lol.
495 for 5
Everything felt good until that 4th one, then it all went cattywampus.
Thanks @joshuafolen81kg for the encouragement! Best hype man in the gym.
Film credit goes to @craigorwin and he also showed me something that might help my lockout position that the Russians use. I'll play with it next go around.
The cambered bar is the Devil Bobby Bouche!!!
Final working set at 405 for 6.
So! I have rooted out some weakness that I can work on after a few sets on that infernal bar.
1st is I need to root my feet better and consciously twist into the ground and force my knees out for a better leg drive.
2nd is I need to be more aggressive at addressing the tightness in my hamstrings and glutes. It restricts my movement into depth and forces my upper body to cave over.
I'm sure there's more things, but those were the two staring me in the face.
Always work to be done.
Tonight was painful! In a good way. I think...
1st: Beltless Paused SSB Squats. Top set at 295 for 5. Actually getting to depth.
2nd: Beltless Paused Deadlifts. Top set at 385 for 5. I hate these with a fiery burning passion. Which probably means I should be doing them to begin with.
3rd: Tested the shoulder a bit more with the log. 160 for 3 on the last set. I'm push jerking it because it allows me to drive through the painful ROM without stressing my shoulder too much.
I also think I figured some things out as far as scapular positioning that should help me come back and avoid further injury. I almost had to think of pulling down into a "lat pulldown" position and my shoulder felt completely stable without pain the one time I got it right.
4th: Last set of farmer carries for 100 ft with 200 lbs each hand.
I was practicing holding my breath in each 50 ft run, cause it really adds so much stability. But it feels like your brain is gonna squeeze out of your ears like play doh.
Solid day in the books!
1st: 475 for 6 on le sumo. I have a good feeling about where this is going. Significantly less taxing than conventional for me. And when I get everything right the weight just flys.
2nd: Tested the shoulder on OHP tonight. Nothing crazy, just 145 for some push jerk on the axle bar. Still some pain and tightness, but it felt good to work the range of motion.
3rd: (sorry it's so out of focus) One of the rehab movements I've been doing. Achieving a full lockout with the PVC pipe against the rack and stretching everything out. At the end I hold the stretch at the top for 30 seconds. I feel it's been helping a ton to restore range of motion.
First night of a new program.
Squats on the Duffalo bar followed by some bench I didn't film and the SSB bar box squats.
Squats at about 390 for 6. I know they're all high. This is the first time I've used a bar other than the SSB to squat in months. My shoulder was still not super happy about it so I had to hold the bar all the way at the collars which through my positioning way off. OR i'm just a bitch and I suck at squatting and have to fix that.
Beltless, sleeveless SSB box squats with 405 for 5.
I think moving forward I'll find something lower to do these off of, to ingrain the right depth into mah brainhole.
Program by @szatstrength
No belt, no shoes, no problems.
Light speed deads tonight. 375 total with the chains at the top.
I'm starting to notice a difference in how I initially position myself after a few weeks of working on sumo. I get a lot more pop and solid positioning coming into the lockout.
Verdict is in for me! Work your opposing deadlift stance as an accessory. It makes a difference.
Came in to the gym pretty late tonight and had a moment to reflect since I was by myself.
Soon as I walked in I had this wave of relief. Not cause I was getting ready to train, but the environment and atmosphere.
Anyone that knows me well knows that my post Navy plans are to open a gym of my own. And I just got this gut feeling and sort of inner voice saying "You'll have this for yourself one day."
I've learned SO MUCH since I've been here at @dungeonfitness
What makes a good Strength Gym and what people want out of them, what it takes to build a gym community, stuff like that.
I'm not gonna straight copy Dungeon, but they really set the bar here.
I've said it before, I'll say it again. Environment and atmosphere is everything in a gym! I believe we could have nothing but power racks, bars and dumbbells in here and the environment and energy would be exactly the same.