ANNEVILLE TRAINING
09.26.19
After the Olympia, I came home jet-lagged and very tired from lack of sleep and spending 20 hours in airports, flight, and layovers. I hadn’t trained in five days and was anxious to get back to the gym. After being on my feet for a day or two something went seriously wrong with my low back. I could hardly walk. I somehow managed to have a decent training week and got to see my therapist, Natalie Graziano so she could work her magic on me and could see that my left side is several millimeters shorter than my right. This has been the case since my brother broke my ankle with me on the handlebars of his bike when I was 5. Then again, the same brother crushed the same ankle when I was 11 and trying to slide tackle him in a game of backyard soccer. I’ve also been diagnosed with scoliosis, stenosis, and arthritis the entire length of my spine. Utilizing pre and rehab modalities and noninvasive therapies have kept me from having to resort to pills, needles, and surgery. It's so important for us to make time for these things in our training. Fortunately, Dr.Graz found the source of my pain and it was actually my hips that are locked up. She was able to provide about 80% relief and I feel much better. Back pain is very debilitating and scary. I’m grateful to just be a stiff old athlete. I’m grateful for the reminder to stretch, roll and practice yoga more often too.
DE UPPER:
In analyzing some of my programmings, I realized my numbers with speed work were increasing, while my max numbers were not. After putting in the inquiry about why to Dave, he suggested I stop increasing my speed work above 50%. Well, the bodybuilder in me was having a hard time computing this because 50% feels (bodybuilder’s love to feel shit) too easy.
So, what we did was put arm accessories before speed bench. This worked out well. After pre fatiguing arms, speed bench felt a lot more challenging. The entire workout felt more productive.
Here’s what it looked like:
BICEP CURLS: “RUN THE RACK” We worked our way up with dumbbells, starting very light and going up till we couldn’t go anymore doing as many reps as possible with each set. Taking no breaks between each jump. Once we hit a wall (after about 4 sets), we reversed the order and did continuous drop sets till our biceps were fried.
SEATED DB OVERHEAD EXTENSIONS: 4x 8 to 10 reps
SPEED BENCH FLOOR PRESS vs bands: 7x3x50%, plus amrap set
SUPERSET: 3 rounds. No break in between exercises. 60 seconds in between sets.
1.) SKYJACKS
2.) CHIN UPS
DE LOWER: SPEED SQUATS SSB BAR LOW BOX: 10x3x50% DEFICIT DEADLIFTS: 5x5x50% SUPERSET: 3 rounds. No break in between exercises. 60 seconds in between sets. 1.) MAG GRIP LAT PULLDOWN 2.) GHR
ME UPPER: After taking Dave’s suggestion of not exceeding 50% on speed work, I felt my max work went well this week. MAX BENCH: 4x1x80% 225lbs
BACK DOWN SETS: 1x70% 185lbs 1x60% 155lbs JM PRESS on smith machine: 4x10 KNEELING CABLE CROSSOVERS SUPERSET: 1.) OVERHEAD ROPE PULLS 2.) STRAIGHT ARM PULL DOWN SUPERSET: 1.) AB ROLLER 2.) CLOSE GRIP BANDED BOX PUSH UP
ME LOWER: BLOCK PULLS: 4X1X85% 365lbs
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CLOSE GRIP CHEST SUPPORTED T BAR ROWS: 4x10 reps, plus negatives WIDE GRIP PULLOVERS: 4x12 BICEP FINISHER SUPERSET: 1.) UNDERHAND PULL UPS 2.) DB CURLS
