Beware the Jabberwocky!

[liquid!]

Nice job on the pull-ups.

Thanks, time to master the chin up. I can never do chins on deadlift day, as my hands are spent. I'm going to try and do chins/pullups on bench and ohp day.

ps. Cro Cop better destroy Al Turk tonight or I'll cry

I give up. :icon_cry2

 

[liquid!]

Sunday Jun 14th

pvc rolling

Deadlift
225x6
315x3 x2
365x3
405x3
430x3
455x5 w/ belt

Db BSS
50s x5/5

Dips
5x10

Leg Raises [dip station]
4x10

Hip Ext.
3x10

Seated Hip Abd./Add.
10/10 x3

Stationary bike [standing]
15 min
20-30 rpm
~160 HR

Not much DL power today. Slow reps.

 

[BlastBeats]

liquid!, what is the benefit of pvc/foam rolling before a work out? I always thought it was something you do afterwards or the next day to aid with recovery.

 

[Zerocrew1984]

Liquid is a tight bitch and needs it to loosen up before a workout.

 

[liquid!]

Liquid is a tight bitch and needs it to loosen up before a workout.

True dat.

*Gets panties in a bunch.*

liquid!, what is the benefit of pvc/foam rolling before a work out? I always thought it was something you do afterwards or the next day to aid with recovery.

I use it on off days, but why log it. For me it's the quickest way to warmup and the only way I can crack my back. Even if I do dynamic stretching, I still feel better with a fast pvc roll. I have a perpetually tight posterior chain, especially my hamstrings and hips as I'm a slouch and I have a few transitional lumbar vertebrae. That is common congential spine abnormality where the lumbar vertebrae are partially fused to the sacrum.

I use I so often I'm fairly fast: Upper back, lower back, hammies, calfs, lots of glutes and hips.... IT band and hips.... quads and hip flexors. Try rolling for a warm up BlastBeats.

 

[BlastBeats]

I would like to try that but all I have right now is a rolling pin from the kitchen I use after hard squat days. Are foam rollers one of those too-obscure-to-be-in-stores items?

 

[liquid!]

I'm guessing you should be able to find a foam roller at Play it Again or Big 5 nowadays. Lowes and Home Depot sell 4" pvc precut to ~2.5' for under $5. pvc is just more painful in some areas [lats, chest, and sometimes quads], but it won't squish over time.

I've had my wife roll my calves wife a kitchen rolling pin before. Good stuff

 

[liquid!]

Monday Jun 15th

Tennis - 1.5 hr

 

[liquid!]

Tuesday Jun 16th

Bench
135x5
185x5
225x3 x2
255x2 x2
275x1 x5

Floor Press
135x5
185x5 x5

Pullups
5/5/5/4/3/3/3/2 = 30

Muscle Snatch
65x10 x3

Tricep Pressdown
3x10

Bench finally felt better.

 

[liquid!]

Thursday Jun 18th

pvc rolling, hurdle stepovers

Back Squat
135x5x2
225x5
255x5
315x5
335x5
355x10 w/ belt

Front Squat
185x10 x4

Hip Extension
+100x10 x3

Seated Hip Abduction
whatever x15 x3

Raquetball - 50min

Heavy squats and raquetball don't make as good a pair as peanut buter and chocolate. I felt like a mummified offensive lineman chasing the ball around. Not so agile tonight. I hit some sort of squat PR. Hooray progress.

 

[liquid!]

Friday June 19th

Static hamstring stretching, EZA rtc warm-up, ohs, pressing

Push Jerks
95x5
135x5
165x5
195x15 w/ belt

Strict Press
95x10 x5

Pullups/Chins [alternating]
3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3 = 60

Kneeling Ab Wheel [backpack w/ sand]
+50x10 x3

Hanging Shrugs [various grips]
bwx15 x4 w/ straps

Not deadhang chins as the bar is 7'8" where I can stand flat footed and just grab the bar without having to stand on my toes. My shoulder wouldn't have tolerated the volume otherwise. Last week's weighted ab wheel had me sore for 4 days, we'll see what happens this week.

 

[liquid!]

Saturday Jun 20th

Hike 50 min.

Me legs are trashed, which made the hike was kinda rough.

 

[liquid!]

Sunday Jun 21st

Pvc rolling, bb complex.

Deadlift
135x5
225x5
315x5
365x5
425x3
475x1 I couldn't lockout the 2nd rep.
225x10 x5

Dips
10/10/10/10/10

BSS
65s 5x5

Stationary bike - 20 min [standing]
HR 155-165
rpms 20-30

I couldn't pull tonight. My legs were so sore I barely could roll my hamstrings on pvc during warmup.

 

[enright3060]

Saturday Jun 20th

Hike 50 min.

Me legs are trashed, which made the hike was kinda rough.

Sunday Jun 21st

Pvc rolling, bb complex.

Deadlift

475x1 I couldn't lockout the 2nd rep.

I couldn't pull tonight. My legs were so sore I barely could roll my hamstrings on pvc during warmup.

Cause/Effect?

If you want to pwn Zero at teh deadlift, you might want be recovered before you pull.

You already pwn him at conditioning.

 

[Zerocrew1984]

 

[liquid!]

Cause/Effect?
If you want to pwn Zero at teh deadlift, you might want be recovered before you pull.
You already pwn him at conditioning.

Haha. Actually my legs were still roasted from squatting last Thursday. :redface: 531 squatting has be a painful experience. I was hiking to get the soreness out.

I probably should have waited another day, but I'm going back East to see my folks the first week of July and I don't want to take any extra days off before then.

Where do you think you're going? Trying to sneak out of finishing another workout in favor of raquetball. Grab that chinup bar and pull fatboy!

*ties piece of cake to ceiling above chinup bar*

This should do the trick.

 

[Zerocrew1984]

You missed 475 x 2 and i missed 500 x 2. Yeah, i'm sure it's the same thing and you are stronger than me. Your heart rate monitor and conditioning can suck it.

 

[liquid!]

You missed 475 x 2 and i missed 500 x 2. Yeah, i'm sure it's the same thing and you are stronger than me. Your heart rate monitor and conditioning can suck it.

*cough*
your bench sucks
*cough*

 

[Zerocrew1984]

 

[liquid!]

Monday Jun 22nd

Tennis 1:45