The fattening up for winter training log

[Tweakle]

Ok, I am switching to once a week training for the forseeable future, the frequency I had before was optimal for growth BUT, and this is a major fucking pain in the butt, my tendons and piriformis are so easily aggrivated when I step across this invisible frequency line that I end up losing whole weeks of workouts because of pain.

so monday, back, wed, chest, fri legs. A little more volume to make up for the drop in frequency and hopefully the 7 days between hitting my elbows/glutes/shoulders will let me recover from these annoying aches and pains that have been hampering my training this last couple of weeks


Chins

bw x 5, bw +90 x 6,6,5 (then dropset to BW for 3 more reps)

Prone row, medium grip

255 x 8,8 275 x 5

DC lat stretch off the chinning bar

25 secs x bw +250lbs

Narrow grip shrug, strict (ish) deadlift width grip, this is alternated with DLs

405 x 26, rest a few breaths then another 5. Cardio killed me here

Hammer curls

65s x 5, 75s x 5,5, tried to be as strict as possible but it's been a while..

 

[al420]

Hang in there bro. Nice looking workout.

 

[BiggT]

Strong chinning.

Pretty soon you'll be as jacked as Mario Lopez from 'Dancing With The Stars'.

 

[Tweakle]

Thanks Preppy, I always loved how AC brought the gun show to Bayside. You think he juiced for that role?

Tendons are kinda ropey today so it was a so-so workout :s

Decline, worked up to 455 x 2 then 315 for 17, I wanted a triple with the 455 but my elbows were screaming and I didnt have the mental edge I needed.

Seated rack shoulder presses, been slacking on these and they kicked my ass. Next week will be better

Tricep pushdowns, was supposed to do DB extensions but elbow pain prevented me... I'm not squatting on friday cause this is getting ridiculous.

 

[thesuaveone]

Ok, I am switching to once a week training for the forseeable future, the frequency I had before was optimal for growth BUT, and this is a major fucking pain in the butt, my tendons and piriformis are so easily aggrivated when I step across this invisible frequency line that I end up losing whole weeks of workouts because of pain.

Dude, you need a wedgy to fix that.

 

[Protobuilder]

Those aches and pains suck. They're really screwing w/ your template. If you'd wear a lifting suit like I do, you keep a lot more blood in the muscles and it really protects you.

 

[s8nlilhlpr]

Dude, you need a wedgy to fix that.

Not what I was thinking when I read that comment, pretty funny though. At $30, I guess its worth a shot.....and seeing a big jacked guy like Tweakle on it could be a great boost for their product ;-).

 

[Tweakle]

thanks for the link, I ordered one so hopefully it'll be some use.

Fronts today, elbows too torqued out to risk box squats

315,405,425 x 1, loaded up 455 but pussied out. Meh. Went for a rep out with 315 and on the first rep my piriformis locked up and knocked me down

Leg press, 11 plates/side x 12

pullthrus 100lb x 12

calf raise 395 x 30, rest paused out the last few.

Tired, cranky and aching.. I might have to skip pulls again on monday if my ass is still playing up.

 

[36drew]

What exactly is a pullthrough?

 

[Tweakle]

http://www.elitefts.com/documents/supplemental_exercises.htm

chins bw + 115 x 5, + 125 x 4, + 135 x 4 (last reps on all werent full ROM)

+ 45 x 6 backdown

once upon a time I could chin the bar to my chest, back when I was a little thing.. it doesnt seem physically possible nowadays but I'm going to try as cutting reps short isnt working anything but my ego

Prone supported bench row, 275 x 5 (easy), 315 x 5(hard), 335 x 3 too much. Damn this never gets easy

Speed shrug/ clean pull type things with a wide grip, super explosive 315 x 15 almost lifting off the ground. A nice change of pace.. deads are out for a while.

Preacher curl 100 x 9