I did some testing of the bicep today.
Nate has given me the go ahead to do a little upper work so here is what I did:
Close Grip Incline-up to 85 pounds for 15 reps. I stopped because I felt a little burning and pain at the insertion of the bicep which may or may not be a big deal. Played it safe and shut it down.
Next was pushups-did a few sets and then on to Pulldowns. I used 110 for sets of 15. This felt pretty good.
Moved on to Face Pulls and some tricep pushdowns. I did a bunch of sets of 15 and these felt ok too.
Then on to some ab work. Nothing exciting, some braced holds and some Landmine work and then on to the Concept 2 for a cool down. I did 500 meters at a slow pace and called it a day.
Things are looking up.
WEAKNESS IS A CRIME
The official blog of C.J. Murphy of Total Performance Sports. If you get offended easily this isn't for you.
Weakness is a crime, don't be a criminal.
Wednesday, November 9, 2011
Monday, November 7, 2011
Training Update
So I dropped the ball last week and didn't update my training log.
Don't worry, it was not spectacular.
Here is today's training and the new plan.
First off, the new plan is going to be somewhat like block periodization, but not exactly.
I'll be doing a lot of volume on lifts that don't hurt my bicep and I'll be going raw for the bulk of it.
I'll add a belt and maybe gear after the raw work is done to feel some weight. This is much like what I did for years until I turned into an old man and needed the gear to keep the pain away.
Going raw will build strength obviously, it will also teach patience and force perfect technique.
At some point I'll return to Westside training, but that is when I'm fully healed.
Today's training:
Front Squat with Harness 5 sets 8 reps raw up to 185. The weight felt like a feather but my lower back was too pumped up to do any more weight for 8.
I added a belt and did 3 singles blazingly fast at 225, 275 and 315.
Next I did a combo set of the top portion (leg curl) of the Glute Ham Raise and then did the bottom portion (back raise) separately. 4 sets
Then GHR situps with a mini band 3 sets
Lots of stretching.
Don't worry, it was not spectacular.
Here is today's training and the new plan.
First off, the new plan is going to be somewhat like block periodization, but not exactly.
I'll be doing a lot of volume on lifts that don't hurt my bicep and I'll be going raw for the bulk of it.
I'll add a belt and maybe gear after the raw work is done to feel some weight. This is much like what I did for years until I turned into an old man and needed the gear to keep the pain away.
Going raw will build strength obviously, it will also teach patience and force perfect technique.
At some point I'll return to Westside training, but that is when I'm fully healed.
Today's training:
Front Squat with Harness 5 sets 8 reps raw up to 185. The weight felt like a feather but my lower back was too pumped up to do any more weight for 8.
I added a belt and did 3 singles blazingly fast at 225, 275 and 315.
Next I did a combo set of the top portion (leg curl) of the Glute Ham Raise and then did the bottom portion (back raise) separately. 4 sets
Then GHR situps with a mini band 3 sets
Lots of stretching.
Tuesday, October 25, 2011
Friday/Monday training update
As my training log is upstairs in my locker and I am downstairs at my desk, I have no idea what I did Friday. Suffice it to say it was not what I wanted to do.
Yesterday I did the following:
Front Squats with Harness-I am not using any supportive gear in my training so all work was done without a belt. Worked up to 225 for a whole bunch of fast triples. I am focusing on training without gear and avoding all bicep pain. As 225 was about all I could handle without pain in the torn bicep, that is what I used. It felt very light and fast. Of course it was only 225.
Pulltroughs- did a bunch of sets at 90 and 135 on the belt squat for up to 15 reps
GHR situps and cable side bends
Nate says I'm going to be good to start training normally around Halloween. I don't have a lot of faith in this. I picked up my son (70 lbs) Sunday and my right bicep felt like it was going to rip off. Maybe another week of training like a pussy will help it heal.
On another note, TeamTPS competed at the RPS meet at Boston Barbell this weekend. All did well, except Steve who had a tough day.
We did witness something completely reprehensible by an awful human being there.
Carlos Moran had a bet as to who could lift more in the RAW division with an asshole.
For those who don't know, RAW means no supportive gear like Squat suits. Anyway, the guy he had the bet with had a squat suit on. He claims it was a singlet, but the meet director agreed it was indeed a suit and made him take it off and use a different one.
It seems that the suit in question may have actually been a called a singlet by the manufacturer. It was banned by several federations according to my sources because it was really a single ply suit and the manufacturer knew it. So did this guy.
My point here is that I have no tolerance for anyone who has no honor. I firmly believe that this guy knew exactly what he was doing and would do anything to win a bet. Why not train hard and then compete on a level playing field and let the best athlete win?
Nope, it is easier for some people to be scumbags and lie and cheat to "prove" they are better than you.
This guys dick must be 2 inches long.
On a side note, Gene ran another great meet, as usual.
Yesterday I did the following:
Front Squats with Harness-I am not using any supportive gear in my training so all work was done without a belt. Worked up to 225 for a whole bunch of fast triples. I am focusing on training without gear and avoding all bicep pain. As 225 was about all I could handle without pain in the torn bicep, that is what I used. It felt very light and fast. Of course it was only 225.
Pulltroughs- did a bunch of sets at 90 and 135 on the belt squat for up to 15 reps
GHR situps and cable side bends
Nate says I'm going to be good to start training normally around Halloween. I don't have a lot of faith in this. I picked up my son (70 lbs) Sunday and my right bicep felt like it was going to rip off. Maybe another week of training like a pussy will help it heal.
On another note, TeamTPS competed at the RPS meet at Boston Barbell this weekend. All did well, except Steve who had a tough day.
We did witness something completely reprehensible by an awful human being there.
Carlos Moran had a bet as to who could lift more in the RAW division with an asshole.
For those who don't know, RAW means no supportive gear like Squat suits. Anyway, the guy he had the bet with had a squat suit on. He claims it was a singlet, but the meet director agreed it was indeed a suit and made him take it off and use a different one.
It seems that the suit in question may have actually been a called a singlet by the manufacturer. It was banned by several federations according to my sources because it was really a single ply suit and the manufacturer knew it. So did this guy.
My point here is that I have no tolerance for anyone who has no honor. I firmly believe that this guy knew exactly what he was doing and would do anything to win a bet. Why not train hard and then compete on a level playing field and let the best athlete win?
Nope, it is easier for some people to be scumbags and lie and cheat to "prove" they are better than you.
This guys dick must be 2 inches long.
On a side note, Gene ran another great meet, as usual.
Subscribe to:
Posts (Atom)