No Surrender!! Rudy's Training and Tournament thread

Discussion in 'Training Logs' started by Rudy, Nov 1, 2016.

  1. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    So at my strongest, I did 700x1 off a 12" box right before my 842 raw with wraps squat in a USPF meet. Friday I did 551x2 which was not a max but not as easy as it should be. China is about 12 weeks away so I figure I have 8-10 workouts to get to my squat peak. Left leg is still playing catch up.

    Goal is 660x2 on these squats (300kg) before July so that's moving up 10kg per session with some weeks off. If 280 doesn't feel good then I'll take the next week off, then come back 2 weeks later and do 275, then 285 blabla so I can adjust and keep progressing.
     
  2. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    Tried some narrow grip parallel handle pull-ups, did 15-16 straight leg but those are so bicep heavy I can't do them like before, right bicep torn and left bicep wrecked from AW training yesterday. Whatever. Even with fresh left arm, the right bicep will always hold me back in that exercise.

    Tried some wide grip pull-ups later and the pain in my left shoulder/lat attachment was still bad, so no more pull-ups for a couple weeks for sure. Best bet when I return is prob just medium grip parallel handle or curl grip pull-ups... Focus more on one arm push-ups in the meantime, those blow up my entire upper body
     
  3. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    40L 40R new rep PRs one arm push-ups with feet on 2nd step (up from 35L 38R last week). Biggest pump ever in every single upper body muscle including abs, torn to shreds.

    Even my lats and rear delts get sore doing these.
     
    Last edited: Apr 10, 2017
    Anthony, Michael and SimplyXY like this.
  4. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    12" box squats, doubles up to 573x2, nearly killed me. Left quad is the weak link so I probably need to give more than 7 days rest between squats, has a lot more rebuilding to do. Goal before China in mid July is 661x2 off that low box which is a 40kg gain, but it's just regaining old strength so hopefully it comes fast.

    Finished with a giant set one legged leg curls.
     
    Last edited: Apr 14, 2017
    Winbot and Anthony like this.
  5. RockMan

    RockMan

    Posts:
    2,078
    Trophy Points:
    102
    Location:
    NJ
    FUCKING BRUTAL WORK!
     
    Rudy likes this.
  6. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    I need to put an extra rubber box riser in my box so I can sit back a little farther, that will help me keep a bit more weight on the posterior chain and stay tighter.

    Close grip parallel handle pull-ups, ROM not great but gigantic back and bicep pump, No shoulder pain. Just one all out set to failure.
     
  7. Motivationman

    Motivationman Moderator

    Posts:
    1,034
    Trophy Points:
    89
    Location:
    Kentucky
    Are there any detached benches (ie. the kind people would do lawnmowers on)? Those are good for box squats. They might go nuts if you drag one over, though.
     
  8. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    Yeah I could use those, they don't care, but they aren't the right height I want.
     
  9. Motivationman

    Motivationman Moderator

    Posts:
    1,034
    Trophy Points:
    89
    Location:
    Kentucky
    Maybe put folded up towels on something to get the desired height?
     
  10. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    ? My box height is perfect. I wasn't explaining my setup well enough, evidently.
     
  11. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    Few days ago hit 25 reps each arm one arm push-ups, feet up on third stair, that's up 5 reps each arm from last time. Yay. Only one all out set then done. Warm-ups is a few sets of 15 rep two arm floor push-ups. Did mini band shoulder raises yesterday, bands choked around feet. Used to hit ~50-60 reps for a year+ but now I'm high 90s and just did 100 yesterday.

    Forced rest for three days then Saturday I'm going to north to crack left arms with the champ.
     
  12. Why don't you video an upper body workout? - your band holds, band shoulder raises, Rudy style lateral raises and sledgehammer work would all be interesting.
     
  13. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    More coming.
     
  14. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    Bunch of pull-ups today but right away was getting stinging pain in my deep right rear delt, and left bicep felt a little crappy.
    One set underhand about 20 reps and one set close grip parallel handles.

    I think blasting banded laterals a couple days ago took a chunk out of my rear delts that really affected my pull-ups today. Can't think of anything else. I think I will kick those band laterals out of my routine now, I don't really need them and I get stingers and weird stuff too often.
     
  15. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    So now my entire routine will be:

    One arm push-ups (with feet on various stair heights)

    Pull-ups

    Squats for high reps no belt

    Armwrestling holds with bands (with a couple small exercises for wrist and left hand). Will get vids of those later.
     
  16. Winbot

    Winbot Administrator

    Posts:
    6,507
    Trophy Points:
    82
    Location:
    USA
    Pretty soon you won't even need weights!
     
  17. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    Gotta put a bar on your back and bend thy knees.
     
  18. You went through a phase of doing band squats - was that rehab or strength work or was it some Westside thing hanging off the barbell?
     
  19. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    That was some lazy ass shit I could do at hone instead of being a man and going to the gym for squats when I had more or less given up on ever doing strongman again.
     
  20. Rudy

    Rudy

    Posts:
    2,435
    Trophy Points:
    101
    Location:
    Japan
    One arm push-ups. Feet on third stair, +1 both arms from last week. 26/26.
     

Share This Page