Power to the Pickle!!! (and Vodka)

Philippe Geoffrion

More than 500 posts
Day 1

135 x 5

105 x 5 x 10 sets

5 x 15 sets

Dips 25 lbs-6 x 3 sets, Band ys, rear delts, rows, side bends

Press felt solid but almost passed out during a set from holding breath the whole set. Worked for me on deads to not let out any air but after the clean and 3 presses got light headed on first warmup set of 105 before my top set. Took my time before and got some tight breaths in top set.

Philippe Geoffrion

More than 500 posts
Day 3+4 rest and light mobility/flow

Day 5
Bench Press
205 x 4,3,3

Incline D-bell press, dumbbell rows, rear felt flies, curls, extensions

lost a bit of weight. Stressful work week and even thanksgiving didn’t bring the lost lbs. bench suffered. The only thing MU brnch seems to need...is a high volume of upper body work and weight gain. Duly noted.

Philippe Geoffrion

More than 500 posts
Day 6

375 x 5

Giant circuit
dips-8, 10, 10
D-bell inc rows- 25 lbs x 20, 20, 15
K.B.RDLs on box- 2 x 53 kbs x 15,15,15

Desds still going strong on the cycle. Calories and accessory work need to be increased. Upper body trained more frequently. Hamstrings feeling it during deadlift warmups. Some high rep work for them and a bit more warmup next time.

Philippe Geoffrion

More than 500 posts
Haven’t updated in a while since I’m in the process of moving to France, which has proven to be quite a demanding task believe it or not. Here’s current.

session 1
Press -140 x 3
Plus assistance

Session 2
Box squat 355 x3
High bar narrow stance squat-225 x10 x 3 sets

Session 3
Board Press 2 inch board
235 x 1 x 5 sets, 225 x 3 x 3 sets
D-bell presses and rows.

notes-press very hard after dL day
Squat still bothered by hip, box squat doesn’t hurt at all as box is a bit above parallel. May need to use a different assistance lift like goblet or belt squats as high bar was murderous.
Board press inspires confidence in my pressing as the board is quite small. The 235 singles got easier as I did more and found better eccentric control, which makes all the difference in my bench. Found I can feel my upper back working better on one arm rows as opposed to doing both arms simultaneously.

Philippe Geoffrion

More than 500 posts
Many days of dormancy then

Day (?)

Power Snatch
135 x 3 x 3

Sumo Block DL against Green Bands
365 x 2....3 rep…..ouch)

10 x 3 sets

Needed to go to gym. Thought it'd be good. Power snatch took some grooving..first set, 135 found the wrong path and was unstable overhead. Added so e O.H. K.B. squats between sets...worked like a charm. Feel a little unbalance, like my stance or grip are off and shoulders positioned differently, but this may be just my asymmetrical existence. Once again, adding in balance as well as mobility moves pre-lift. Ideally, I'd do my re-charge in the morning and just go lift later, segmenting all my necessary training parts...something to consider.

For some reason, DL against bands with sumo sounded like a good idea. The green bands are pretty strong, but since I'd worked up to 475 x 1 on sumo block pull, I'd figured it'd be easy...wrong. First warmup was easy...doesn't mean it was good, others followed and I just jumped so high in weights...only two warmup sets on a lift I hadn't locked in,...stupid...back gave out on rep 3...then I could barely walk/stand or sit. My lumbars tightened and ANY rounding froze me...pullups were all I could do following...stupid but you have to learn I guess.

Day 2

Stumbled into work, barely able to get my socks on in the morning. Bending over was a nightmare...what do I do at work? Bend over and pick up heavy boxes....no sympathy from my boss and I need the money...badly now more than ever. After having to squat perfectly straight to do anything requiring what I'd usually just bend over for (my fellow coworker wo lifts commented "Nice form! Look at how straight that back is!" while I drank at the water fountain) my back loosened up. There was a dull pain for quite some time, and lack of ability to move much of my torso. As the day progressed, it got better, but sitting down was just hellacious.

Training-decided to repair my back and do R.E. upper work

Sun Stretches, Single Leg DL, suitcase DL's (back felt great after)
K.B. neck ext (tied a band around a K.B. and did somewhat like squat extensions with band behind neck, clasped by hands)

R.E. Upper
Plyo Pushup- x 5, 5
Kneeling Y's

K.B. Floor Press
53 lbs.
L:30 R:26
R:20 L:20

K.B. Row
53 lbs. x 20, (way more than 20 but lost count)

Band work for upper back + cooldown
Windmills x 3 (45 lbs. K.B.), Prying Goblets x 5

A great workout done at home with just three tools. I decided to fix myself as a warmup. I've had a cranky neck, frozen lower back, anterior hip pain, knees that crack when I squat (sometimes) and ankles that were too weak...The warmup helped everything feel better. After this session, my back felt superb and bending over was no problem. I must say, the whole rest thing seems counterproductive...your body gets used to what you subject it to...so if my back is stiff, what good does not moving it do? After hurting myself, bending over to pick something up and not being able to bend over afterwards, how did I get better? By bending over and picking things ups...properly.

Left and right still a bit unbalanced in pressing...may always be this way. Did my left hand first as a challenge to give my right hand a goal...I was also quite winded after that so that may have fatigued my system as there wasn't much rest between each set. Unilateral work makes you work for twice as long... so I did less sets. Rows had me envisioning that I was helping to pull someone up from a potential death situation, like up a mountain or off a train track with the engine racing in...helped me put a little more oomph into each rep, Kroc row style. I liked it. Some nice easy "stretch lifts" to cool myself down.

Pondered the idea of max effort lifts with light weights, seems they'd be more similar to "grinds" as pavel would say. These would be lifts that would have to have leverage changes like going from a K.B. B.U. clean and hold, to K.B. B.U. press with the 53 lbs. K.B....which would be pretty great I think. I suppose a pistol for the lower body would be the best "lift" to train in such a way, as any type of DL, even one hand and one leg, isn't too challenging with these weights. Swings would take up the PC training. But when I move to Paris, it'd be nice to have low tech options like a K.B. to train with along with my bands and BW. I'll definitely bring my bands and, hopefully, my body.
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More than 2500 posts
Good to hear your back got better. I agree with the rest vs. moving for healing things up. It aligns with my experience, but I'm no medical authority.

What's your schedule like with the move?

Philippe Geoffrion

More than 500 posts
Good to hear your back got better. I agree with the rest vs. moving for healing things up. It aligns with my experience, but I'm no medical authority.

What's your schedule like with the move?
Thanks @Antti ! Me neither, but I think after sometime training, a lot of folks who are active can intuitively sense what their bodies needs, at certain times. For untrained folks, following a medical professionals advice is probably wise.

I'm moving in early January, very soon. Still much to do before then!

Philippe Geoffrion

More than 500 posts
Haven’t updated in a while. Just past week. Back to full body training as gym visits sporadic. Injuries abound but not affected by current training. Conditions improved. Hip and back but getting better in both.

day 1
10 sets of 3

bench press-185
Chin-ups - bw + 45 lbs.
Front Squat Reverse Lunge-155 per leg
Hammer curls- 40 lbs x 5 x 3 sets

day 2
25 x 2 sets
Single Arm row- 35 lbs.
Single Arm OH press - 35 lbs.
D-bell RDLS- 2 x 25 lbs
Band Presssowns

day 3 rest

Day 4
6 x 3 sets

Single arm DB high pull - 65 lbs.
Single arm incline press - 65 lbs.
Zercher squat 185 lbs
HKT ( hanging knee tucks)
Side bends -115 lbs barbell x 6 x 2 sets
Lying KB TRI EXT - 45 lbs x 6 x 2 sets

Philippe Geoffrion

More than 500 posts
Day 5 rest

day 6 up to 50 reps bw
Dips 15,15,10,10
Chins (neutral grip) 10 x 5 sets
Single leg lunge 4 x 10 w/ 2 x 25 lbs KB
Reverse Hypers - infinity

day 7
10 x 3

Chins - supinate w/ 55 lbs. KB
bench 195
Zercher Squat 3 x 5 sets @ 275, 3 x 5 sets @ 245

Day 8
25 x 2 sets

single arm row - 55 lbs.
Single arm o.h. Press-45 lbs. KB
Dumbbell RDL - 2 x 25 lbs. KB
Band TRI Ext

squatting improved enough to do zercher a. Easiest Heavy squat for spine and hips FS still off with over 135. Zercher killed arms though. Very painful friction. Bar rolled on firearm a bit so dropped wright and did them off rack/ dead stop style. May use FS on 4 x 6 day next rotation, after 3 weeks on same exercises. Back squat feels good with just the bar and deadlifting may be in again in few weeks.

Philippe Geoffrion

More than 500 posts
Day 9
6 x 3 sets

A1) Power Snatch - 95 lbs
A2) Incline Bench - 165 lbs
B1) F.S.Reverse lunge - 135 lbs
C1) TRI Ext - 95 lbs
C2) B.B.Side Bends -125 lbs

Day 10
Pull-ups -5,4,3,2,1 ladders x 3 + 5 reps
Dips- 25 x 2 sets
K.B. Clean to F.S. - 12 x 4 sets w 2 x 35 lbs. K.B.
Band face pulls, HKR
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