Kendall's Training Log

by **khildahl** » Sat Dec 01, 2007 4:03 am

11/30/2007

Back Squat - 45lbs warmup - 2x5
- 70lbs - 5x5
- Really had to work to get the last rep done. Feels a bit closer to stalling with every set now.

Bench Press - 45lbs warmup - 2x5
- 65lbs 5x5
- Feels like work, but not close to stalling yet.

Deadlift - 100lbs - 1x5
- Same as the the bench press: Definitely feeling the weight, but could easily do more at this point.

Pull-Ups - bw - 1x1
- Jumped a bit (the same as the chin-ups in the last workout).
- Got most of a second one done... Chin didn't clear the bar so didn't count it. Same thing when I tried to do another one after resting.

Tried to do Turkish Get-Ups with a 25lb weight and flailed around like an idiot, nearly dropped the weight more than once. Did a core circuit (crunches, back extensions, hanging leg raises) instead. Will have to practice TGUs and try lighter weight before trying that again.

by **Mehdi** » Sat Dec 01, 2007 12:31 pm

Start with 6kg on the Turkish Get-ups. They are tough. Focus on your technique first before adding weight.

by **khildahl** » Sat Dec 01, 2007 4:39 pm

They're definitely a lot harder than they look.

by **Mehdi** » Sat Dec 01, 2007 4:45 pm

khildahl:They're definitely a lot harder than they look.

Indeed. I've seen a video once of a guy doing a turkish get-up with a girl. The girl was standing on his one hands (upside down), he stood up while holding the girl overhead. That's some strength.

by **khildahl** » Tue Dec 04, 2007 3:07 am

12/03/2007

Back Squat - 45lbs warmup - 2x5
- 75lbs - 5x5
- First work sets actually felt harder than the last one. Overall about the same as last time.

Overhead Press - 45lbs warmup - 2x5
- 65lbs - 5x5
- Getting harder, really had to work for the last reps of sets 4 and 5. Feels extremely close to stalling.

Bent-Over Row - 65lbs - 5x5
- Felt a very small amount of lower back strain on this. Still concerned about my technique.

Dips - bw - 1x2
- Tried a second set, couldn't do 1 rep on it. OHP is killing my triceps right now.

Turkish Get-Ups - 7.5lbs - 1x5
- Went with even lower weight than Mehdi suggested and it still damn near killed me. Technique is far from perfect right now... I'll only be doing these once per week for now. They're brutal.

by **Mehdi** » Tue Dec 04, 2007 5:59 pm

You'll get strong abs from the turkish getups.
bb row -> lower back stress is normal because of the horizontal position. Lower back pain is not. If it's fatigue/soreness in the lower back it's ok. It's because you have a weak back, it needs to get stronger.

by **khildahl** » Wed Dec 05, 2007 1:07 am

It's not pain, it just feels a little weak. I'm just concerned that the weight may get too heavy before my lower back can handle it.

by **Mehdi** » Wed Dec 05, 2007 12:27 pm

Continue adding weight, your lower back will get stronger from doing the barbell row & most of all the deadlifts. Trust the program.

by **Roy** » Wed Dec 05, 2007 5:52 pm

OW! My shoulders would be screaming from doing this. Guess I should see a doc about my shoulder soon. My shoulders dislocate like its nothing.

by **Lucas** » Wed Dec 05, 2007 7:52 pm

I think that picture's a bit exaggerated. He's stretching and/or warming up (note the empty bar). But it gets the point across that the correct finish position is going to feel like you're reaching out behind you until you get used to it. As long as you can get your arms straight up with the bar positioned roughly above your ears (NOT your forehead), you're good.

by **Roy** » Wed Dec 05, 2007 8:10 pm

Oh yeah didn't notice the bar was empty. I'm going to try doing the overhead press with dumbbells because of my shoulders.

by **Mehdi** » Wed Dec 05, 2007 8:15 pm

Note that on the pic above he's using a snatch grip, not a clean grip.
What's wrong with your shoulder Roy?

by **Lucas** » Wed Dec 05, 2007 8:18 pm

Ooh, Mehdi's eyes are much sharper than mine. Well played, sir!

by **Roy** » Wed Dec 05, 2007 8:30 pm

I've had problems with my shoulder since high school (at least). I've been told I have instability / recurring dislocations of the shoulder. I could probably get out a straight jacket pretty easily...lol.
I have to keep doing lateral raises with light weights and high reps. I also have to do circular arm motions like in gym class. The pain only comes when I do anything with my shoulders going behind my head, like people who do behind the neck presses. I have no problems with any other exercises at all. I can do squats, bent over rows, deadlifts, etc with no problems.
I recently was doing seated shoulder presses and the rack was behind my so when I raised the weights off and racked them...pain. The pain isn't instaneous so I wasn't reminded that I was being stupid. I just have to be careful with things like that.

by **Mehdi** » Wed Dec 05, 2007 9:01 pm

Lucas > That pic is from the article I wrote on the Overhead Press

Roy > Haven't seen your shoulders, so I don't know what you have exactly. However if you have "unstable shoulders". Any overhead movement like Overhead Squats, Overhead Presses, etc is the way to go. Forget about the Bench Press for a while & focus on a lot of overhead motions. Especially Overhead Squats. Overhead Squats have always cured my shoulder pain (and I have a very bad right shoulders, check back the overhead press video).
Keep also away from any behind the neck motion from now. Behind the neck is not bad, but it might give problems if you have lack of flexibility/lack shoulder injuries. First work on flexibility with shoulder dislocations, lots, focussing on quality of movemetn not quantity.
Key to shoulder health are the shoulderblades. Strong shoulder blades = strong shoulders. You'll see a lot of articles advocating face pulls, scap pushups, etc. All good. Overhead Squats train them heavier & puts them back where they should. Flaring shoulder-blades is common (especially if you are a desk jockey, bent upper-back).

And great work both of you messing kendall's training log with this kind of off topic conversations. Really great.

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