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Old 03-01-2014, 07:38 PM   #21
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2 racks of home smoked ribs for dinner. Had them over the smoke for 5+ hours. On the rack that was closer to the heat the meat all fell off the bone.

Grill'n like a boss.
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Old 03-03-2014, 03:08 PM   #22
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Weight is sitting right below 225. I've gained a few pounds over the last couple weeks, which is OK because honestly, I'm training like a beast, and a vast majority of my carbs are well timed, so I'm sure it's all going into bigger lifts in the long run.

Today was speed deadlift day. I hit it hard and ended up being in the gym for almost 2 hours. Here's what I did;

Standard warm up with a 2.5lb plate-
20 lateral raises
20 rotator cuff raises
20 bent over OHPs
20 rear delt flies

Speed pulls-
135x5
185x5
225x5
295x3
295x3
295x3
295x3
295x3
295x3
295x3
295x3

Block pulls-
315x5
315x5

Deficit pulls-
275x8
275x8

Pendlay rows-
135x10
185x10
185x10
185x10

Pendlay shrugs-
135x15
225x15
315x12
315x12

Yes, Pendlay shrugs. I set up the safeties just under where the bar would naturally hang, hooked up to the bar with my straps, then shrugged hard, setting the bar down between each rep. These are WAY better than normal shrugs for me, because I tend to lean back too much in a normal shrug. This movement keeps me bent over slightly, which puts more emphasis on the entire upper trap, instead of the part right under my ear.

EZ curls-
75x10
75x10
75x10

Pull ups-
3 sets to failure (5-6 reps)

Abs on GHR-
BWx12
BWx8 (at this point my abs cramped up. That's never happened before, and it sucks considering I've been pounding water all day.)

I tried to have intensity with my speed pulls. I did my best to pull so fast that I would put a bow in the bar, and for the most part it felt good. I did all reps RP style, pulling back and completely resetting between every rep, and I feel that this made a huge difference. No reps fell through the cracks. Every single pull was as hard as possible.

My legs were still crazy sore this morning, but once I get caffiene and lots of water in me, and once I warmed up, that all disappeared. My quads are still a little sore, but there's plenty of time between now and Thursday/Friday for that to clear up.

Heavy bench Wednesday. I'm tentatively looking forward to it, as a test of both my shoulder stablity and my current technique changes. I'm going to get to see if all my mobility and supportive strength work has done it's job.

The injection site on my right butt cheek is sore, right at the injection point. I'm sure it's normal, but it's annoying none the less. Next injection will be Wednesday.
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Old 03-03-2014, 04:54 PM   #23
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Excellent work!

Love the sound of pendlay shrugs - sounds like it might hit the mid and lower traps a bit better. Body English?
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Old 03-03-2014, 07:59 PM   #24
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Quote:
Originally Posted by linedriver465 View Post
Excellent work!

Love the sound of pendlay shrugs - sounds like it might hit the mid and lower traps a bit better. Body English?
Minimal, I'd say. I just tried to throw my shoulders up as hard and as high as possible on every rep while taking the bar along for the ride. I kept my posture bent over a little to get the whole trap involved. The result was that the bar didn't ever come into contact with my body the same way it was with normal shrugs.
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Old 03-03-2014, 09:26 PM   #25
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damn a lot of work keep it up
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Old 03-04-2014, 08:59 AM   #26
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Quote:
Originally Posted by RobMoriRB View Post
damn a lot of work keep it up
Thanks, the volume is tough, I'm not gonna lie.
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Old 03-04-2014, 09:04 AM   #27
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Yesterday was my first training day back at work after my 2 weeks off for my foot to heal. Because of being back at work my diet was in check a bit more than it had been, and because of that my weight is the lowest it's been after a training day for a while-

Weight check- 223

I actually went to the shopette (Military speak for gas station that also has way more stuff on the inside than most gas stations) right after training and almost got a sandwhich instead of having my carb/protein drink as planned. But then, in line, I checked the nutrition information. 130g of carbs and 1020 calories. WTF!? It was just a footlong sub. So I put it back, got a bottle of water, and took my planned drink wich only had 50g of carbs and about 400 calories.

I'm pretty serious about keeping my weight from ballooning again like it did last time I was on. Now that I'm back at work that will be much easier.
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Old 03-05-2014, 01:10 AM   #28
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Just throwing it out there. Being on shouldn't be used as a crutch my man none the less best luck man
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Old 03-05-2014, 08:20 AM   #29
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Quote:
Originally Posted by Kag94 View Post
Just throwing it out there. Being on shouldn't be used as a crutch my man none the less best luck man
Not sure what you mean. Crutch?
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Old 03-05-2014, 10:36 AM   #30
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I liked how you explained Pendlay Shrugs - that is actually how I have been doing them for years, but I didn't know they actually had a name! I do stay tight though when bar is on the pins briefly.

Good work on the diet front as well. Conrol of temptations is crucial!
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