1. The official Sherdog Store is back! Check it out! » Discuss it here! »

Lifting for The Game They Play in Heaven (Third Log of Richmond)

Discussion in 'Training Logs' started by Richmond_Hrvat, Apr 9, 2008.

  1. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    tl/dr





    (215lbs) I'm gloriously chubby, so I grew a beard to compensate.
     
  2. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    I am also doing band external rotations and pullaparts at various times throughout every day. My shoulders are still rounded and still hurt.

    I will do an honest-to-god weight session tomorrow and then go to 7s practice. Exhaustion.

    Something I'm considering though is that January 4th I leave for New Zealand to farm and play rugby for 5 months. I won't have regular access to a gym. Maybe once or twice a week if I'm lucky. I will be sprinting and doing interval training a lot, however, doing postural exercises and pullups from trees wherever I am, and eating entirely organic for the entire time.

    I'm thinking I'll weigh 190 at most by the time I get back.
     
  3. MatterOverMind Pulling for you

    Joined:
    Aug 4, 2007
    Messages:
    6,430
    Likes Received:
    207
    Location:
    Deadlift alley
    Awesome
     
  4. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Yeah, it's a stare in the face of futility, however, as I'll never be as hard as that kid in my av.
     
  5. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Gearing up for another 2 hour 7s interval session.

    Elevated ATG Front/Back Squat
    (paired with hip-flexor stretch 15s/side)

    135x5 front
    135x5 front
    135x5 back
    135x5 back

    Shin Level Rack Pull w/ Full Shoulder Blade Retraction
    (paired with IT band or calf stretch 15/s side)

    135x8
    225x8

    Light Lat Pulldown

    60x12
    60x12

    9+3 Prone Cobra

    1 set 60 seconds

    Band Pullapart
    1band x 25
    1band x 25


    I'm gearing down the weights to focus on form and postural corrections now. It feels spectacular and is surprisingly difficult. The motivation comes from what I've already achieved. If I can do what I've done with shit for mechanics and poor posture, I can accomplish more for longer and live healthier this way. I get shit for changing routines, but the more I learn the more I see needs to be changed. No straight path and all.
     
  6. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    More Balance Work

    BOR (the right way)

    75x12
    95x12
    95x12

    Elevated ATG Back Squat
    135x5
    135x20
    My quads are still pulled and these still hurt. 20seconds per side warrior lunge stretch after each set.

    Band Low-Cross Scap-Retrac and External Rotation
    L x20
    R x20
    L x20
    R x20


    Band Face Pulls

    1 x20
    1 x20

    Beard Growth

    Quite thick. New PR.

    Bent over rows were a wake-up call. Before I had handled a relatively decent weight on them, though never anywhere near my bench press (hello shoulder injury.) However, I didn't focus on keeping my chest out while doing them, and didn't include a retraction of my scapula/shoulder blades. So my scapula was entirely protracted and my shoulder blades barely moved when I did them. What the hell? Starting over and doing everything right is slow, as I'm weak as well at the moment, and obviously haven't built correct muscular coordination yet. Hopefully I can keep working on this.
     
  7. WhiteLightning** Purple Belt

    Joined:
    Nov 28, 2006
    Messages:
    2,034
    Likes Received:
    0
    Location:
    Appalachia
    I believe the kid in your AV is a young Duwayne Carter, is he not?
     
  8. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
  9. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Second Oly Instruction Today


    Warm-up

    High pull
    PVCx3
    BARx3
    BARx3

    Muscle Snatch
    PVCx3
    BARx3
    BARx3

    Snatch Drop
    PVCx3
    BARx3
    BARx3

    Hang Snatch
    PVCx3
    BARx3
    BARx3

    Push Press
    BARx5
    BARx5

    Jerk Fall
    BWx5

    Split Jerk
    BARx1
    95lbsx1
    115lbsx1
    135lbsx1
    155lbsx1
    165lbsx1
    185lbsx2
    205lbsxMISS (technique)
    205lbsx1
     
  10. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Resistance Bands

    Seated Row

    60lbsx15
    60lbsx15
    106lbsx12
    106lbsx12

    Overhead Press

    4lbsx15


    Split Squats

    60lbsx3 each
    60lbsx3 each

    Side Lunges

    46lbsx12 each


    Side Press

    106lbsx3 each
     
  11. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Seated Band Rows
    46lbsx20
    106lbsx10
    116lbsx10
    132lbsx10
    152lbsx10

    Band Forward Press
    46lbsx20

    Split Squat Warmup
    7 each leg

    Banded Forward Lunge
    46lbsx12 each leg [hurts; stopped]

    Band Rear Flyes
    5lbs/ea x20
    13lbs/ea x12
    13lbs/ea x12
     
  12. MatterOverMind Pulling for you

    Joined:
    Aug 4, 2007
    Messages:
    6,430
    Likes Received:
    207
    Location:
    Deadlift alley
    Merry Christmas, Dick!
     
  13. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Back Squat 135x5
    Front Squat 135x3
    Back Squat 135x5
    Back Squat 225x5
    Front Squat 225x2
    Front Squat 225x1
    Back Squat 225x5
    Forward Lunge R 135x5
    Forward Lunge L 135x5
    Back Squat 135x5
    Front Squat 135x5
    Front Squat 135x3

    BOR
    135x5
    135x5
    135x5
    135x5

    Seated Band Row
    152x10
    152x12
    152x12

    Standing Band Shoulder Press (difficult)
    60x12
    60x12

    Band Rear Flyes
    13sx15
    13sx15
    13sx15
     
  14. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Felt good to get under the bar with some moderate weight today! Note: from here on out a "Full Squat" is as low as my body will let me go, which for back squats now is approximately a little more than 3" below parallel, and for front squats is a little more than 5" below parallel. Should I shoot for more flexibility and therefor more depth, or should I be satisfied and go for the weight again?


    Full Back Squats
    135x5
    225x8
    275x5
    300x5

    Full Front Squats
    135x5
    135x5

    Pullups
    BWx8
    BWx8
    BWx8

    Standing Band Rear Flyes
    13s x15
    19s x8



    Full 20-30 second static stretching before and after the workout of my hamstrings, hip flexors, calves, achilles, glutes, adductors, and pectorals.
     
  15. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    Okay. I took some front/back/side photos to document my "Before" status while I begin my anatomical/athletic reconstruction plan.

    Notes: my collarbone on my left side is higher than my right. The shoulder is, too. This can be explained by having a massive shoulder injury and surgery over the summer, and also that I sleep on my left side with the scapula winged up much more often than the right.

    Slight kyphotic posture.
    Slight lordosis.
    Rounded shoulders.
    Fat.
    Beardless. (shaved to match passport photo.)

    Photos saved for later after initial post.
     
  16. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    I'm trying to come up with a routine I can hit every other day that involves squats with a partner's weight, band training, bodyweight work, static hold postural work, and rope pullups.

    Then I also want to have a routine with a barbell that I use for when I have gym access. I dare not post this in the esenpee for fear of new routine backlash.
     
  17. Zerocrew1984 Banned Banned

    Joined:
    Apr 12, 2005
    Messages:
    5,410
    Likes Received:
    0
    Location:
    Raider Nation
    Your photos failed.

    Do you believe in heaven?
     
  18. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    I think they are fixed now. Just for you.
    Yes I believe in heaven.
     
  19. Zerocrew1984 Banned Banned

    Joined:
    Apr 12, 2005
    Messages:
    5,410
    Likes Received:
    0
    Location:
    Raider Nation
    You are fatter than i thought you would be. Any pics with your beard?
     
  20. Richmond_Hrvat Seauxthern Dead

    Joined:
    Jun 12, 2007
    Messages:
    2,139
    Likes Received:
    0
    I've gained 10 pounds in the last month because I decided to eat as much fast food as possible before I leave on my trip and eat none. I lose weight pretty fast when I work hard, so I'm not that concerned about it. More about the bones/posture.

    My avatar is me when I have a beard.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.