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 Janis Finkelman's log

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Nathan Poage
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PostSubject: Re: Janis Finkelman's log   Fri Dec 14, 2012 6:47 pm

Time for Smolov for Curls.

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PostSubject: Re: Janis Finkelman's log   Fri Dec 14, 2012 7:18 pm

fark

good luck in the recovery process
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Logan Joseph
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PostSubject: Re: Janis Finkelman's log   Fri Dec 14, 2012 7:39 pm

KevinAlvy wrote:
fark

good luck in the recovery process

this
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PostSubject: Re: Janis Finkelman's log   Fri Dec 14, 2012 10:29 pm

Hey, thanks, all of you. I really hope I don't totally wonk out and suck for April--I want to help the team put on a good show at that meet. We'll see, I guess.
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PostSubject: Re: Janis Finkelman's log   Sat Dec 22, 2012 9:21 pm

Alright, I'm going to do some logging again even though looking at my numbers right now will probably make my want to throw up, cry, or try to figure out if it's humanly possible to do both a the same time.

The short story from recent days: I dislocated my rib, the chiro put it back in place a few days ago, I am in the process of trying to recover. It's no Chuck-E-Cheez party up in herr, alright?

Ribageddon 2012 Paused Bench edition

bar x 5
bar x 5
bar x 5
70 x 3
85 x 5
95 x 5 last two weren't really paused
95 x 4
95 x 4
95 x 4

feet-on-a-bench-paused technique work, rib started to flare up towards the second-to-last set of the above work
65 x 9
65 x 10
65 x 8

lat pulldowns
90 x 10
90 x 8
85 x 9
110 x 3, this set was kind of a joke and I have discovered why no one appears to be doing LPDs right in the gym: no one IS doing them right. If you're actually engaging your lats and not using your shoulders and traps to run through the motion, good luck doing as much weight as you think you can on this. Just saying.

kettlebell tricep work
13 kg x 12
13 kg x 11
13 kg x 12

rear delt flyes
10 x 15
10 x 15
10 x 15

Walked out with the rib not TOO unhappy. I literally do not remember when I last benched; I have been doing floor press (on which I did 120 x 3 one day and it was neat) for the last few weeks.

Weight's down a little because of all this crap. This should, however, make going 105 easier! Or I'll just fatten my way back up during the holiday. Yeah, that will probably be how things go down. [strike]
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PostSubject: Re: Janis Finkelman's log   Wed Dec 26, 2012 10:19 am

Ribageddon Squatfest 12/24/2012

bar x 8
bar x 8
95 x 5
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3

So basically I'll take anything as far as squatting goes right now. It's one of the lifts that is most iffy with my rib and if anything's going to set it off, squatting will. I'm going to have to recover some strength after this lull in training, as well as motor patterns.

hip adductors
red mini band x 20
" x 20
" x 20

Weighted lying leg curls
5 or 10 (probably 10) x 250

Training is coming back in really slowly. I feel very disoriented with it and am trying not to feel like I'm slipping backward, even though I'm doing SO much less than I used to. I'll try to do a lot more in training today.
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PostSubject: Re: Janis Finkelman's log   Wed Dec 26, 2012 11:28 am

Does the rib still bother you? or does it feel injury prone (whatever that means)
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PostSubject: Re: Janis Finkelman's log   Wed Dec 26, 2012 11:45 am

KevinAlvy wrote:
Does the rib still bother you? or does it feel injury prone (whatever that means)
Oh absolutely, yeah, this is not healed yet. It sucks. It really limits torso flexion/torquing. Being able to squat with as little pain as I did on Xmas eve was kind of a miracle, or felt like one.
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PostSubject: Re: Janis Finkelman's log   Wed Dec 26, 2012 10:48 pm

Ribageddon, Paused Bench Pressin' Style

all paused:
bar x 5
bar x 5
bar x 5
70 x 3
85 x 2
97 x 4
97 x 4
97 x 4
97 x 4
97 x 4

feet-up-on-bench w/ strict two-second pause (Kyle counted these pauses out loud so there was no gypping going on here)
75 x 4
75 x 4
75 x 4

lat pulldowns
80 x 10
90 x 8
90 x 9

overhead cable tricep extensions
50 x 15
60 x 13
60 x 12

seated horizontal rows
80 x 10ish
revised technique
90 x 5
80 x 10
80 x 9
80 x 11

band pushdowns
15
16
15

VWs, 3 rounds
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PostSubject: Re: Janis Finkelman's log   Thu Dec 27, 2012 2:00 am

KEEP YA HEAD UP
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PostSubject: Re: Janis Finkelman's log   Thu Dec 27, 2012 8:50 am

Logan Joseph wrote:
KEEP YA HEAD UP

It's hard to do this with all this food we ate yesterday weighing me down. Srs.
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PostSubject: Re: Janis Finkelman's log   Fri Dec 28, 2012 7:16 pm

Ribageddon Squat/Speed Pulling Repair

Squat
bar x 8
bar x 8
95 x 3
120 x 2
137.5 x 2
150 x 2
160 x 2
160 x 2
160 x 2

The bar I used today weighed 47.6 lb; the clamps I used add up to 2.5 lb in total weight, so I factored those in when loading the bar today. Squat recovery work (mobility, motor patterns, etc) continues

speed pulling
95 x 5
95 x 5
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

strict one-minute rest intervals between these. Haven't pulled in forever.

Kneeling squats
bar x 8
100 x 13
100 x 12
moved stance wider
100 x 11
100 x 10

red band adductors
21, 20, 20

weighted lying leg curls
10 x 200

VWs
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PostSubject: Re: Janis Finkelman's log   Sat Dec 29, 2012 7:03 pm

Ribageddon Bench Blitz

Paused Bench
bar x 5
bar x 5
bar x 5
70 x 3
85 x 2
90 x 1
100 x 3
100 x 3
100 x 3
102 x 3 did not pause the third rep on this one. At all
102 x 3 did pause all three reps on this. Getting better with this

Video of the second set (the only video I got today)--excuse the weird crap at the beginning, I'm learning FCP:


Overall, pausing even when fatigued as I tired during a set went well today. It is my goal to not accidentally juke as many later reps in a set as possible--lately, I've been juking the last rep in a paused set and that's no good. So I'm happy with today's work. Also, microloading ftw.

ultra-paused sub-max work supersetted with strict barbell rows:

bench w/ a 0-1-2 count pause
80 x 4
80 x 4
80 x 3

rowing
70 x 10ish
70 x 11
70 x 10

And that was it.
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PostSubject: Re: Janis Finkelman's log   Sat Dec 29, 2012 8:07 pm

nice lifts, very dramatic lettering
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PostSubject: Re: Janis Finkelman's log   Mon Dec 31, 2012 8:30 pm

Ribageddon Squatting, Eating My Pride Edition

Lots of things were eh today. The rib still likes to talk to me sometimes, so I'm making decisions about lifting that are somewhat tempered by that fact.

squat
bar x 8
bar x 8
95 x 3
120 x 2
135 x 1
145 x 1
150 x 3
150 x 4
150 x 4
150 x 7


Made a video from the session and only caught the first and second work sets on film for some reason. The 150 x 7 should have been filmed, I was probably snarling so much by the sixth or seventh rep that I looked like I was trying out to be the dog of westside barbell insignia graphic.

paused squat with slow eccentric sub-max work
95 x 3
95 x 3
95 x 3

Trying this out. We'll see what it does for me out of the hole. My eccentric really needs some work.

GHR's
8
8
8

Lying leg curls
200

The gym closed at 5 today because I guess people go out and party or something.
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PostSubject: Re: Janis Finkelman's log   Tue Jan 01, 2013 11:38 pm

Ribageddon's Geddin' Better Bench Blast Alliteration Is Stupid I Am So Bloated

paused bench
bar x 8
bar x 8
70 x 3
85 x 2
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

bent-over rowing
75 x 10
75 x 10
75 x 11

Bleh. A lot of bleh on this one. Apparently my body has no coordination for these anymore. This was not great.

flat DB press (cumulative DB weight)
50 x 20
60 x 16

tricep rollbacks (cumulative DB weight)
20 x 16
20 x 15
20 x 13

band facepulls
20, 16, 16, 15
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PostSubject: Re: Janis Finkelman's log   Thu Jan 03, 2013 12:49 am

Ribageddon Deadlift Comeback

95 x 5
95 x 5
135 x 3
185 x 2
200 x 2
215 x 2
230 x 2
245 x 2
265 x 2
280 x 2

my lockout was kind of weird today, and I'm attributing that to not having pulled for over three (maybe four now? Five? Something) weeks aside from one speed pull session last week. Also, the video is misnumbered--I didn't tape the 200 set; I started at the 215 set, and that second to last set is 265, not 260. I am not good with numbers. Obviously.

speed pulling
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

pull-ups
12, 7, 4, 5

God did my pull-up numbers go to shit. Haven't done these (and definitely didn't want to, this really aggravated the rib) basically since the whole rib thing started.

quad extensions
60 x 14
55 x 15
50 x 15

machine hip adductors
110 x 20
110 x 15
110 x 17

More pulling to come. Hell yes.
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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 12:21 am

Squat In Wake of the Flu

squat
bar x 8
bar x 8
95 x 3
125 x 2
135 x 1
145 x 1
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2 (loose-ish knee wraps)
150 x 2

Tried wraps for the first time today. This will probably be something I acclimate to over the next few months. That's right, I'm going over to the dark side. So there. Kind of dreading it, it's like turniquetting your legs before squatting.



band adductors
17, 18, 17

Barbell hip thrusts
95 x 20
95 x 12, pad came off at the 6th rep and things sort of went to hell by the 12th. Now I'm bruised as sh*t in my hip region thanks to our gym's shoddy bar tampons. Oh well.
95 x 16
95 x 15

Just learned how to do these day. Good stuff.

lying leg curls
200

Note: I had the flu to the point where I could not sit up, move, or otherwise function without a great amount of pain yesterday. As I note in the video, I wasn't really sure what was going to happen today, but I miraculously (I'm being semi-facetious there, I really don't get why I recovered as fast as I did…only 24 hours ago I had an ongoing fever, crazy chills, and a bad headache) recovered and came in to do another mediocre squat session. Bleh. I wish I was a little happier with my numbers and how strong I'm squatting (speed, etc) right now.
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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 12:25 am

Quote :
Wraps


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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 12:31 am

yeah well
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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 12:52 am

That's actually pretty frightening.

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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 4:22 pm

I laugh at the retards who don't wear wraps.

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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 5:00 pm

Chris Anderson wrote:
I laugh at the retards who don't wear wraps.

popcorn.gif
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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 5:11 pm

I don't have a big enough ego to think that I'm somehow "above" using wraps.

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PostSubject: Re: Janis Finkelman's log   Sat Jan 05, 2013 5:19 pm

Chris Anderson wrote:
I don't have a big enough ego to think that I'm somehow "above" using wraps.

That's nice. Thanks for sharing
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