Right of Passage

  • Thread starter Thread starter Guest
  • Start date Start date
G

Guest

Guest
Hello everyone. I'm WidowMaker!

Been training for 33 years and haven't stopped yet.
Have had to slow down at time for various reasons but I'm still in the game.

My training philosophy is methodical, relentless and a hybrid style of metal militia, westside, and my own twist to it.

Right now for the last couple of months I have been in a therapy mode for my knee (old recurring Airborne injury) and a recent elbow (nerve) injury.
Sucks ass but I gotta play smart if I'm going to the Nationals and then onto the worlds platforms to compete once again.

So if you're gonna stay with me on this one then be patient.
I will post up pic and vids of me, my training and me and my wife's personal gym.
Our gym has some good equipment in it we are versatile and we can do many things in our gym.
My wife is into fitness, MMA, boxing and crossfit style training as she has no desire or plans on becoming a bodybuilder or a powerlifter but she does value some strength training in here workouts.
I for one love powerlifting with drop sets and killer burnouts for accessory work to my heavy training.
I love my MMA training and boxing I do also. I really don't keep up much with the boxing or the MMA anymore as it's mostly media and story logged now. No disrespect to and pro fighters here or there.

Anyways I will be posting up my journal starting tomorrow.
It will start with my Monday 31 Dec 2012 training day (squats).
 
I have you by a year or two in the gym and know all too well service related injuries as an 18D with the 7th SF that still crop up here and there. Just be patient and don't push things. Time passes and you will be back hard at it once again.
 
Mondo said:
I have you by a year or two in the gym and know all too well service related injuries as an 18D with the 7th SF that still crop up here and there. Just be patient and don't push things. Time passes and you will be back hard at it once again.
Click to expand...

Thanks Mondo!!! Yes, I know all to well about patience lol. Some of the better powerlifting meets roll around when I'm injured or can't get off work to go to them, lol. That's what sux.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 1
31 DEC 2012
Squat Day:

NOTE: No superman suit for me. Never had it. Never will!
No big boy briefs either.
Speed Squats:
(set to medium speed to reduce torque/safety chains set @ 14 link/pins set in power rack/unwrapped an unbelted)
225 x 12
8 x 315 x 3

Squats was ok today as it seemed very light but knee held up very well on this so I'm satisfied.

Powerpohl Belt Squats:
(parallel box/unwrapped/double quad drops/ rsting long enough to turn around and change pin on stack during the sets)
60 x 10
resting 1 minute
130 x 10
110 x 10
90 x 10
70 x 10
resting 1 minute
110 x 10
90 x 10
70 x 10
50 x 10

These were awesome today! Knee didn't give me much of a fit on these. This works a lot on your balance and stability. Hip flexors as well as other accessory muscle group are activated more with this.

Side Twists:
(2.1.2 tempo/30 sec rest between sets)
3 x myself x 20 each side

Good ab work on this today.

Target Stretch:
Legs needed it today. 5 minute stretch time.

Time/Comments:
Evening training.
Powerbelle; she spotted me on my squatting today.
Overall was still a good training day. No complaints.
Motivation was around 7.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 1
1 JAN 2013
Bench Day:

NOTE: No superman shirt! Never had it....never will!
NOTE: Super set these 2 exercises and working these in the squat rack.
Close-grip Bench:
(to chest/index finger where knurling meets smooth/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Reverse-grip Bench:
(to chest/index finger on bar ring/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Close-grip Bench:
(to chest/index finger where knurling meets smooth/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Reverse-grip Bench:
(to chest/index finger on bar ring/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Close-grip Bench:
(same set-up as above except using elbow sleeves and setting the rack pins at the approximate height of the 2 board)
225 x 8
Reverse-grip Bench:
(same set-up as above except using elbow sleeves and setting the rack pins at the approximate height of the 2 board)
225 x 8
Close-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315 x 8
Reverse-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315 x 8

Good bench/pin press work today. No spotter cos Powerbelle had to work over this evening.
Not sure where I would be at here considering the nerve in my elbow so when I hit 315 I stopped here cos it was aggravating it somewhat.
I can see this recovery is going to take some time.

Cable Crossover (top pull):
(2.2.2 tempo/single quad drop/rest long enough to change plate stack during working set)
40 x 10
rest 1 minute
70 x 10
60 x 10
50 x 10
40 x 10

Good set here got into my upper and outer chest w/o getting into my elbow.

Cable Crossover (bottom pull):
(2.2.2 tempo/single quad drop/rest long enough to change plate stack during working set)
70 x 10
60 x 10
50 x 10
40 x 10

Finished off everything good on these. Satisfied for today.

Seated JM Press:
(quad drop/no lockouts/ wrist wraps and elbow sleeves)
210 x 10
195 x 10
180 x 7
165 x 5

Chest and triceps are trashed somewhat and really didn't get into my elbow too much doing these. Good!

Target Stretch:
Chest and triceps got a good stretching to day as too. I stretched out my forearms also. 8 minute stretch time.

Time/Comments:
Solo this evening.
Overall was still good and motivation was around 7.
 
Good luck healing dude. Interesting log - I will follow it. Lookin' thick in that avi.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 1
3 JAN 2013
Deadlift Day:

Deadlift:
(no belt or hooks/double overhand grip)
135 x 12 (sumo)
135 x 12 (conventional)
225 x 5 (sumo)
255 x 5 (conventional)
315 x 3 (sumo)
315 x 3 (conventional)
315 x 3 (sumo)
315 x 3 (conventional)

Staying safe not to aggravate my knee while it subsides.

Standing Leg Curls:
(3.3.3 tempo/double quad drops sets/rest only long enough to reach around and change pin on plate stack)
50 x 12 (each leg)
1 minute rest
110 x 10 (each leg)
100 x 10 (each leg)
90 x 10 (each leg)
80 x 10 (each leg)
1 minute rest
95 x 10 (each leg)
85 x 10 (each leg)
75 x 10 (each leg)
65 x 10 (each leg)

These were very good today. Hams are tore up now.

Chins:
(wide grip/hooks when needed/3.3.3 tempo)
2 x bodyweight x 10

Good on these today. Love any from of back work. Lats, traps o lower.

Seated Low Row:
(3.2.3 tempo/48" lat bar/double overhand wide grip/hooks/Olympic rowing style but elbows don't release past knees)
70 x 10
180 x 15

Lats are good and worked as well as upper and mid back. Traps are ready for their next exercise now.

Dumbbell Shrugs:
(3.4.3 tempo/triple quad drops/hooks when needed/no belt/rest during working sets only long enough to grab next bells)
105 x 10
95 x 10
85 x 10
75 x 10
1 minute rest
100 x 90
90 x 10
80 x 10
70 x 10
1 minute rest
90 x 10
80 x 10
70 x 10
60 x 10

Traps are good and trashed right now.

Swiss Ball Ab Twist:
(2.3.2 tempo/ roman chair style)
2 x myself x 12 (each side)

Abs got some decent work today.

Target Stretch:
Back feels better now that it's all stretched out.
Stretch out time about 7 minutes.

Time/Comments:
Solo today.
Powerbelle had to work over this evening.
Overall back training was good today as motivation was around 8.
 
Dawgpound_Hank said:
Good luck healing dude. Interesting log - I will follow it. Lookin' thick in that avi.
Click to expand...

Thanks Dawgpound Hank!
Wasn't born and blessed with great genetics.
Busted my chops for every ounce of strength and size I got.
Using all tools necessary as the years went by to get my here.
I have been blessed with a great wife and a few great friends and family.
Look forward to chattin' it up with ya!
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 1
4 JAN 2013
Biceps/Calves Day:

Hammers:
(2.1.2 tempo/no count curl bar weight/triple drops x 3)
50 x 10
rest 1 minute
95 x 10
85 x 10
75 x 10
rest 1 minute
80 x 10
70 x 10
60 x 10
rest 1 minute
70 x 10
60 x 10
50 x 10

Forearms and biceps are hammered now, no pun intended, lol. Will stay on the set and weight format next week cos the last triple drop set was excessively sloppy for my taste.

Dumbbell Spider Curls:
(2.1.3 tempo)
25 x 20
25 x 11 (fail)

Bi's are done now. So is my forearms and my grip too.

Seated Calves:
(b/b in rack/3.1.3 tempo/toes straight and 12" apart)
135 x 12
225 x 12
315 x 6
405 x 6
3 x 475 x 12

Calves are shot now but will stay at this weight again next week cos last 5 reps of 475 was more jumping it up and not pushing it up.

Lying Side Raises:
(2.3.2 tempo)
2 x myself x 12 (each side)

Ab work was good today.

Target Stretch:
Good stretching on bi's and calves today. About 5 minutes.

Time/Comments:
Solo today.
Overall training was ok today. Wasn't feeling it as I do some days. That's life. A bad training day is better than no training day. Motivation around 5.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 2
7 JAN 2013
Squat Day:


Speed Squats:
(set to medium speed to reduce torque/safety chains set @ 14 link/pins set in power rack/unwrapped an unbelted)
225 x 12
315 x 2
8 x 365 x 3

Squats was good today. Knee still good for this today.

Powerpohl Belt Squats:
(parallel box/unwrapped/double quad drops/ rsting long enough to turn around and change pin on stack during the sets)
60 x 10
resting 1 minute
135 x 10
115 x 10
95 x 10
75 x 10
resting 1 minute
115 x 10
95 x 10
75 x 10
55 x 10

This was good today.

Target Stretch:
Legs needed it today. 5 minute stretch time.

Time/Comments:
Solo again.
Good for today.
Motivation around 7.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 2
8 JAN 2013
Bench Day:

NOTE: Super set these 2 exercises and working these in the squat rack.
Close-grip Bench:
(to chest/index finger where knurling meets smooth/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Reverse-grip Bench:
(to chest/index finger on bar ring/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Close-grip Bench:
(to chest/index finger where knurling meets smooth/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Reverse-grip Bench:
(to chest/index finger on bar ring/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Close-grip Bench:
(same set-up as above except using elbow sleeves and setting the rack pins at the approximate height of the 2 board)
225 x 8
Reverse-grip Bench:
(same set-up as above except using elbow sleeves and setting the rack pins at the approximate height of the 2 board)
225 x 8
Close-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315 x 8
Reverse-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315 x 8
Close-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
325 x 8
Reverse-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
325 x 8

Not spot today. Elbow with some mild discomfort but all is good here so far.

Cable Crossover (top pull):
(2.2.2 tempo/single quad drop/rest long enough to change plate stack during working set)
40 x 10
rest 1 minute
75 x 10
65 x 10
55 x 10
45 x 10

Not too bad on these today.

Cable Crossover (bottom pull):
(2.2.2 tempo/single quad drop/rest long enough to change plate stack during working set)
75 x 10
65 x 10
55 x 10
45 x 10

Didn't feel it on these like I wanted to today.

Seated JM Press:
(quad drop/no lockouts/ wrist wraps and elbow sleeves)
210 x 10
195 x 10
180 x 9
165 x 5

Motivation is down today. Can't get it together on this one. Should've been easy money this 2nd trip through.

Target Stretch:
Yes. Stretch out around 4 minutes today.

Time/Comments:
Solo again today. Training was good.
Better than nothing and motivation was around 6.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 2
10 JAN 2013
Deadlift Day:

No training today due to extreme lack of training time for personal problems that needed my immediate attention.

I had only 15 minutes to spare so I bloodied my knuckles an the heavy bag for body and head shot combs.
Love some bloody and calloused knuckles.
 
Chambered Recovery: Part 1

Week 2
11 JAN 2013
Biceps/Calves Day:

Same here as yesterday. My personal time has been re-directed once again to other stuff that needs my immediate attention.

So; once again I took this 15 minutes and got the heavy bag.
Threw it on the gym floor and got in the full mount position and commenced to ground and pound in basically 1 minute intervals.
Too bad it's my blood again.
Just makes my callouses harder and thicker and that's a good thing.

Back on track for Monday as it is Squat day.
 
millenium girl said:
I think that some point we all train around injuries. We're all getting old :insane:
Click to expand...

It's inevitable! Whether you get injured on your job, at home, at play or even in the gym. Depending on the severity of the injury and location wil determine whether you will continue to train (modified or not). Until you heal up.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 3
14 JAN 2013
Squat Day:


Speed Squats:
(set to medium speed to reduce torque/safety chains set @ 14 link/pins set in power rack/unwrapped an unbelted)
225 x 12
315 x 2
(my chains are 5/8 chains x 6ft long and are set to 3 link remaining on the floor when standing)
8 x 365+80lb chains x 3 (445ish @ top)

Just core work today. Personal time restraints this evening.

Time/Comments:
Solo this evening and motivation was around 7.
 
Chambered Recovery: Part 1

Week 3
15 JAN 2013
Bench Day:

NOTE: Super set these 2 exercises and working these in the squat rack.
Close-grip Bench:
(to chest/index finger where knurling meets smooth/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Reverse-grip Bench:
(to chest/index finger on bar ring/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Close-grip Bench:
(to chest/index finger where knurling meets smooth/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Reverse-grip Bench:
(to chest/index finger on bar ring/touch-n-go/no lockout/no high school bounce/unwrapped and unbelted)
135 x 12
Close-grip Bench:
(same set-up as above except using elbow sleeves and setting the rack pins at the approximate height of the 2 board)
225 x 8
Reverse-grip Bench:
(same set-up as above except using elbow sleeves and setting the rack pins at the approximate height of the 2 board)
225 x 8
Close-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315 x 2
Reverse-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315 x 2
Close-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315+80lb chains x 3
Reverse-grip Bench:
(same set-up as above except setting the rack pins at the approximate height of the 4 board)
315+80lb chains x 3

Put the close-grip in color to be read easier. Stopped here on the 1 set w/chains as it felt good and strong but it was starting to aggravate my elbow. Slow and easy here.

Seated JM Press:
(quad drop/no lockouts/ wrist wraps and elbow sleeves)
210 x 10
195 x 10
180 x 10
165 x 10

Busted through the rep barrier on this today! Now I can move up!

Target Stretch:
Stretched out about 5 minutes today.

Time/Comments:
Solo again today. Another cold and rainy day.Motivation around 7.
 
Chambered Recovery: Part 1

Chambered Recovery: Part 1

Chambered Recovery: Part 1

Week 3
17 JAN 2013
Deadlift Day:

Deadlift:
(no belt or hooks/double overhand grip)
135 x 12 (sumo)
135 x 12 (conventional)
225 x 5 (sumo)
255 x 5 (conventional)
315 x 3 (sumo)
315 x 3 (conventional)
315 x 3 (sumo)
315 x 3 (conventional)

Stopped here on these today cos I wanted to give myself a gift and it follows here!

One-Arm Deadlift:
(barbell loaded/no belt/hooks or straps)
135 x 3 (left and right side)
185 x 2 (left and right side)
(no belt/strap it up)
225 x 2 (left and right side)
275 x 2 (left and right side)

This was really good for me today! I liked these better than regular deads! Once I got my base right.....it was on! Stopped at 275 today cos I could feel it wanting to pull some in my elbow as I was trying not to let it. Knee did really good to hold up. I'm impressed with my knee today!

Target Stretch:
Back really needed this today.
Can feel my lower back wanting to get tight already.
Time for my heat and cold paks lol.
Stretch out time about 10 minutes.

Time/Comments:
Solo today.
Good day for training as Powerbelle came in just as I was finishing up.
Motivation around 8 again.
 
Chambered Recovery: Part 1

Week 3
18 JAN 2013
Biceps/Calves Day:

Hammers:
(2.1.2 tempo/no count curl bar weight/triple drops x 3)
50 x 10
rest 1 minute
95 x 10
85 x 10
75 x 10
rest 1 minute
80 x 10
70 x 10
60 x 10
rest 1 minute
70 x 10
60 x 10
50 x 10

Did these again cos I didn't get to train forearms/biceps last week.
Tight n sore already! That's what I get for not having time to do these last week!!!!!

Dumbbell Spider Curls:
(2.1.3 tempo)
25 x 20
25 x 18 (fail)

Almost got double 20's here! Next week I will.
Elbow gtg today....we'll see about tomorrow!

Target Stretch:
About 3 minutes.

Time/Comments:
Powerbelle was in the gym training with me today)))!!!!!!!
Guess there is my reason for doing all 3 triple drops!!!!!
I'll deal with my soreness as she likes to massage me......anyways!!!
Motivation was around 9 today!!!
No calf work today!....or abs either!
 
Looks like an interesting method of training man. Will be following this log
 
You must log in or register to reply here.

New Posts

Trending

Back
Top