ChrisLindsay9's Journal - "Lightweight Strong"
ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
Thanks everyone. Appreciate it the support. I feel like I've learned so much about how I need to train (physically and mentally), as well as recover from training, and it's all due to PillarOfBalance. I got comfortable with my routine and with POB introducing new movement patterns to my training, as well as adding in some different exercises like sandbag pick-ups, has reinvigorated me. I spent a lot of time reading up/researching PoB's program - that it all started making sense to me. And I came up with a few new things I'm going to add in that I think will help me as well.
The mental edge and focus had been lacking a bit, it was all becoming routine; and the only mental aspect I was putting in my training was "do a little more than last time." Which I feel was just too much. But now I'll be better aware of how I'm feeling and know when to bring down the intensity or cut out an exercise or two to spend time on recovery. The RPE system, new movement patterns like split squats, KB swings, JM Press, etc. have been huge for me. Floor pressing to save the shoulders, is another one. It's like I got brain gainz haha. After this meet in October, I'm hitting up POB with some off-season training programming to get me ready for March 2016.
If that's the case, I'm going to troll the judges with similar comments at my next meet haha.That comment you made about 9 days ago is why you got the golden cup I bet
<><>
TUESDAY - 08/12/15
*Week 1/11 of the “Pursuit of 1000 Total” (11 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
RAMP UP WEEK – Bench Press
Supplements
Pre-Workout: Nubreed Insanity (1 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
Band Shoulder Tornados
Band Pull-Aparts
Bench Press
Bar(42.5)x1
82.5x5
112.5x3
132.5x1 *Paused*
152.5x5 x5 sets (74%) *Video*
Bench Press w/ Competition Pause
142.5x1 x6 sets (75%)
Spotto Bench
122.5x1 (too heavy)
102.5x1 x5 sets (RPE 4-5) *Video - Form Check*
Lat Pulldown
130x7 (RPE 8-9)
120x8 x3 sets (RPE 7)
Sandbag Pick-Ups
35lb. x 20 reps - 10 per shoulder (RPE 5)
45lb. x 30 reps - 15 per shoulder (RPE 7) *Video*
DB Shrugs - AMRAP
70s x15 +2 partial reps (RPE 10)
Cool-Down
Band Face Pulls
Band Pull-Aparts
NOTES:
For not having benched heavy in a month, I'm pretty happy with what I did ... but boy, did 152.5 feel heavy. And my stamina was shot. I had to change my bench w/pause and spotto bench assistance work from 3-4 rep sets to single rep sets, so I can use what energy I had to focus on technique. Like I mentioned before, at the APF meet I was at showed me that I need to work on pause/rack commands. All in all, I would say this was about 80-85% of the intensity I would normally bring to a training session.
VIDEOS:
[video]https://youtu.be/PXZin8M77oo[/video]
[video]https://youtu.be/6AY-Lvs7Xdo[/video]
[video]https://youtu.be/oeZOfuSzSkU[/video]
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ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
Yup, I'm going to play around with Hook Grip when I can, and maybe invest more time in it after my meet in October. since I'm ramping back up to full training mode this week, I went in to the gym last night to try out some things.
HOOK GRIP DEADLIFT - My first attempts at Hook Grip pulling
135x1 x2 sets
185x1
225x1 x12 sets *video of last pull*
When I wasn't thinking "I hope this doesn't hurt, I hope this doesn't hurt", I was able to remember my cues and get several decent pulls with leg drive. You really do have to squeeze the hell out of the bar because it hurts less interestingly enough. It may be because it's new, but it feels like I need to wrap the pinky finger around the bar first, then ring finger & middle finger over the thumb, then pointer finger last ... in that order, for me to really get a tight grip on the bar.
[video]https://youtu.be/H9rNEgAC6UY[/video]
BICEPS
I often think to try and incorporate a little bit of biceps on my deadlift day, because BrotherIron does them .. but I always end up skipping it. So, I had to remember how to do them (and what weight I do them at). With barbell curls, I like to keep my elbows in front so, I just use the biceps and abs (minimal shoulder involvement).
Videos of Curls for the Squirrels
35x3, 45x3, 55x3, 60x8 x4 sets (video of last set)
35x5, 40x10 x3 sets *reverse grip* (video of last set, cut off because someone walks in front of the camera)[video]https://youtu.be/0RbJTXGoTzg[/video]
[video]https://youtu.be/yPtfCfYdkP4[/video]
STRETCHING/MOBILITY
I did a ton of band work for my hips and shoulders. I'm going to start doing them at the beginning and end of my workouts.
Most of them are pretty straightforward, but here are a couple of vids of me trying out hip distractions. Let me know if I'm doing this incorrectly. I know there's a variation where you bend your lower leg and put it against the wall, but I was going to start with just keeping it on the ground for now.
[video]https://youtu.be/LHH5x5s9cHo[/video]
[video]https://youtu.be/ODebJ6qatnY[/video]
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ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
THURSDAY - 08/14/15: SQUAT
*Week 1/11 of the “Pursuit of 1000 Total” Program (11 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Supplements
Pre-Workout: Nubreed Insanity (1/2 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
BW Squats, Band Good Mornings, Adductor Machine, Abductor Machine, Band Shoulder Tornados
Training
Squat (belt-only): Bar x8, 95x5, 115x5, 185x2, 225x8 x4 sets (67%)
BB Glute Bridges: 195x10 x3 sets (RPE 6)
BB Hack Squats: 135x12 x2 (RPE 5); 185x10 (AMRAP – RPE 10)
DB Split Squats: 20s x10 each leg x3 sets (weight-wise RPE 6, technique/coordination RPE 9 lol)
Floor GHR: BW+10# plate x5 x3 sets (RPE 8-9)
Seated Calf Raise: 125x16 (1 AMRAP Set)
Cool-Down
Back Extensions, Bird Dog, Hamstring Rolling (Lacrosse Ball), TFL/IT Band Rolling (Lacrosse Ball)
NOTES
Still ramping up this week, so intensity is lower than usual. No squat video because I wasn't as tight with regard to technique as I should. Like Tuesday's workout, it's probably just the downtime from the 2-3 weeks of deloading squat to focus on my deadlift-only meet. My squat stamina just needs to be brought back up. Next week, it should be better. So for now, you get a couple of my deload accessories. As Flex would say "happy Friday, kids!"
[video]https://youtu.be/gIDm1wtYAqA[/video]
[video]https://youtu.be/aevbhe9QMS0[/video]
*Week 1/11 of the “Pursuit of 1000 Total” Program (11 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Supplements
Pre-Workout: Nubreed Insanity (1/2 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
BW Squats, Band Good Mornings, Adductor Machine, Abductor Machine, Band Shoulder Tornados
Training
Squat (belt-only): Bar x8, 95x5, 115x5, 185x2, 225x8 x4 sets (67%)
BB Glute Bridges: 195x10 x3 sets (RPE 6)
BB Hack Squats: 135x12 x2 (RPE 5); 185x10 (AMRAP – RPE 10)
DB Split Squats: 20s x10 each leg x3 sets (weight-wise RPE 6, technique/coordination RPE 9 lol)
Floor GHR: BW+10# plate x5 x3 sets (RPE 8-9)
Seated Calf Raise: 125x16 (1 AMRAP Set)
Cool-Down
Back Extensions, Bird Dog, Hamstring Rolling (Lacrosse Ball), TFL/IT Band Rolling (Lacrosse Ball)
NOTES
Still ramping up this week, so intensity is lower than usual. No squat video because I wasn't as tight with regard to technique as I should. Like Tuesday's workout, it's probably just the downtime from the 2-3 weeks of deloading squat to focus on my deadlift-only meet. My squat stamina just needs to be brought back up. Next week, it should be better. So for now, you get a couple of my deload accessories. As Flex would say "happy Friday, kids!"
[video]https://youtu.be/gIDm1wtYAqA[/video]
[video]https://youtu.be/aevbhe9QMS0[/video]
ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
FRIDAY - 08/14/15: BENCH PRESS w/ PAUSE
*Week 1/11 of the “Pursuit of 1000 Total” Program (11 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Last Training Day Before Full-On Training (RPE 5-6)
Supplements
Pre-Workout: Nubreed Insanity (1/2 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
Band Shoulder Tornados, Band Pull-Aparts, DB 1-Hand External Rotation, Wall Angels
Bench Press w/ Competition Pause
2-Board Bench Press: 165x1 x6 sets
JM Press: 75x10 x2 sets (RPE 6)
DB Floor Press: 40x10 x2 sets (RPE 6-7)
DB Spoon Press: 45x10 x2 sets (RPE 6-7)
DB Shrugs w/ Fat Gripz: 35x35 (AMRAP)
DB Bicep Curl Circuit
Cool-Down
Band Pull-Aparts, Elbow/Wrist – Rolling/Flossing
*Week 1/11 of the “Pursuit of 1000 Total” Program (11 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Last Training Day Before Full-On Training (RPE 5-6)
Supplements
Pre-Workout: Nubreed Insanity (1/2 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
Band Shoulder Tornados, Band Pull-Aparts, DB 1-Hand External Rotation, Wall Angels
Bench Press w/ Competition Pause
2-Board Bench Press: 165x1 x6 sets
JM Press: 75x10 x2 sets (RPE 6)
DB Floor Press: 40x10 x2 sets (RPE 6-7)
DB Spoon Press: 45x10 x2 sets (RPE 6-7)
DB Shrugs w/ Fat Gripz: 35x35 (AMRAP)
DB Bicep Curl Circuit
Cool-Down
Band Pull-Aparts, Elbow/Wrist – Rolling/Flossing
ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
SUNDAY - 08/16/15: DEADLIFT
*Week 2/11 of the “Pursuit of 1000 Total” Program (10 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Supplements
Pre-Workout: Nubreed Insanity (1/2 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
BW Squats, Band Good Mornings, Band Pull-Aparts
Deadlifts
Deadlifts: 315x8 x4 sets (74%)
Block Pull: 365x5 (AMRAP)
Pause Squat: 170x8 x2 sets (RPE 7)
BB Row: 120x10 (RPE 9); 120x8 x3 sets (RPE 7)
Lat Pulldown: 120x10 (RPE 8); 110x10 x3 sets (RPE 7)
Sled Pull/Push: 2 Plates – 2 reps, 2 sets
Weighted Planks: 55lbs, 90lbs, 115lbs … 30 seconds each.
Cool-Down
Back Extensions, Bird Dog, Hamstring Rolling, Upper Back Foam Rolling
Notes
-Stamina still sucks, but mental fortitude was strong.
-The Block Pull AMRAP set is going to be a way for me to gauge grip strength and practice on locking out.
-Paused Squats went down to where I could barely touch the box. It's 3/4" lower than the stool I had been using.
-Pulling and pushing the sled was fun, but I’ll drop the weight a bit so I can do more reps. I was gassed after the second set.
Videos
[video]https://youtu.be/hrkVwiuHqwM[/video]
[video]https://youtu.be/b7AxXdmcHGU[/video]
[video]https://youtu.be/B1ydsvrxRfI[/video]
[video]https://youtu.be/f54nJChfsts[/video]
*Week 2/11 of the “Pursuit of 1000 Total” Program (10 Weeks til 2015 APF Fall Open - Michigan)
**Training Maxes for this program: Sq 335 (belt-only); Bn 205; Dl 425; Bn (w/ Pause) 190
Supplements
Pre-Workout: Nubreed Insanity (1/2 scoop); Nubreed BCAAs (16 oz.)
Intra Workout: Gatorade (32 oz.)
Warm-Up
BW Squats, Band Good Mornings, Band Pull-Aparts
Deadlifts
Deadlifts: 315x8 x4 sets (74%)
Block Pull: 365x5 (AMRAP)
Pause Squat: 170x8 x2 sets (RPE 7)
BB Row: 120x10 (RPE 9); 120x8 x3 sets (RPE 7)
Lat Pulldown: 120x10 (RPE 8); 110x10 x3 sets (RPE 7)
Sled Pull/Push: 2 Plates – 2 reps, 2 sets
Weighted Planks: 55lbs, 90lbs, 115lbs … 30 seconds each.
Cool-Down
Back Extensions, Bird Dog, Hamstring Rolling, Upper Back Foam Rolling
Notes
-Stamina still sucks, but mental fortitude was strong.
-The Block Pull AMRAP set is going to be a way for me to gauge grip strength and practice on locking out.
-Paused Squats went down to where I could barely touch the box. It's 3/4" lower than the stool I had been using.
-Pulling and pushing the sled was fun, but I’ll drop the weight a bit so I can do more reps. I was gassed after the second set.
Videos
[video]https://youtu.be/hrkVwiuHqwM[/video]
[video]https://youtu.be/b7AxXdmcHGU[/video]
[video]https://youtu.be/B1ydsvrxRfI[/video]
[video]https://youtu.be/f54nJChfsts[/video]
D
danielrh
MuscleHead
- Nov 19, 2013
- 1,334
- 363
Great work, Chris! You looked genuinely happy about those squats. Just to confirm, the box is only so you can ensure depth and you are not actually sitting in it, right? And yeah, you were noticeably slower on the second pull of the sled. I can see where that would get tiring real fast. Great stuff here!
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