Right of Passage

[WidowMaker]

The Cube

Week 3/Day 11
14 MARCH 2013
Squat Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get complacent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Front Squat:
(parallel)
2 x bar x 12
135 x 12

That was it for that one today.
That little bit of weight was making the shoulder/upper pec area contract and wanting to attempt to pull.

Goblet Squat:
(below parallel/kettlebell)
15lb x 12

These were really light but got a good stretch at the bottom.
Some light tension on the upper pec/shoulder.

Lunges:
25 x 10 each

Nothing doing as far as any good weight cos the stabilization of the dumbbells wanted to pull here also.

Wall Squat:
myself x 10

Easy on these and no strain here.

Side Twists:
myself x 20 each

These were good.
Some ache holding the sick on the back of my shoulders but it did feel good to stretch it out.

Target Stretch:
Was about 6 minutes

Time/Comments:
Solo today!
Token lifts done today as I'm trying not to make the strained area worse but yet get some movement in the area as well as train the rest of my body.
Training was good as it was better than no training at all.

[WidowMaker]

The Cube

The Cube

Week 3/Day 12
15 MARCH 2013
Accessory Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Seated Calf Raises:
(in rack/3.5.3 tempo)
135 x 12
This was all I was going to pull on this and then sit down with it. Claves will just have to do with light weight and a tight squeeze today.
High-inc. Dumbbell Press:
Note: Slow and easy on these. Just trying to make the affected muscles work through the motions is all.
(45 degree/2.2.2 tempo)
2 x 10 x 12

Nice and easy on these. Some tugging in the stretch position but nothing harmful.

Dumbbell Spider Curls:
(2.3.2 tempo)
10lb x 20

Good and easy on these. No pulling or hard stabilizing on the shoulder/upper pec area. Biceps still got some decent work from it.

Seated wrist Rolls:
(curl bar/close-grip/thumb under bar/2.3.2 tempo)
Bar x 25

Felt good on this lighter weight. Love to throw the weight on this but I really don’t want to engage my shoulder and upper pec.

Swiss Ball Twist:
Myself x 12

Had to cross arms over chest on these so not to engage the injured area.

Target Stretch:
About 8 minutes on these today.

Time/Comments:
Solo today.
It’s amazing how we tend to take for granted our body until we injure any part of it and re-alize how much it works together in synchronicity.
My upper pec/shoulder area is used in a lot of exercises. Not just directly but in the form of stabilizing it too.
As one becomes more experienced with lifting and one’s self they will come to understand this more through life.

[WidowMaker]

The Cube

The Cube

Week 4/Day 13
18 MARCH 2013
Deadlift Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Deadlift:
(conventional stance/double overhand/no hook grip or haulin’ hooks)
135 x 12
(conventional stance/hook grip-snatch grip/no haulin’ hooks)
135 x 12
(sumo stance/double over hand/no haulin’ hooks)
135 x 12

These were actually good today as I took my time during the reps so I didn’t jerk on these. My injury held up good as I focused on not engaging my upper pec and shoulders.

Back Raises:
(bend over deep each rep and stand up at top)
Myself x 50

Planks:
2 x 45plate x 60sec holds

Not the easiest thing to do with 1 arm. Good on these.

Target Stretch:
Around 9 minutes today.

Time/Comments:
Solo today.
Got some form work basically but my chest and shoulder held up pretty good on the weight used.

[WidowMaker]

The Cube

The Cube
Week 4/Day 13
19 MARCH 2013
Bench Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Bench:
(in rack/feet on bench/slow and easy/touch upper abs)
(close-grip—index finger on smooth and knurling)
Bar x 12
(in rack/feet on bench/slow and easy/touch upper abs)
(pinky on bar ring)
Bar x 12

This was good as I needed the stretch at the bottom and the muscles need to be in motion for the movement and not sitting at home getting stiff.

Bench Pin Press:
(in rack/feet on bench/slow and easy)
(pin set at equal to 2 board press)
(close-grip—index finger on smooth and knurling)
Bar x 12
(in rack/feet on bench/slow and easy)
(pinky on bar ring)
Bar x 12

No real strain on the affected muscles on this 1. Was good today.

Bench Pin Press:
(in rack/feet on bench/slow and easy)
(pin set at equal to 4 board press)
(close-grip—index finger on smooth and knurling)
135 x 12
(in rack/feet on bench/slow and easy)
(pinky on bar ring)
135 x 12

These were good as it provided a little resistance and not excess strain.



Standing Dumbbell Press:
(center of bells down to eye level/ no lockout)
2 x 20 x 10

Chose to do a really light weight today to just go through the motions for my shoulder.

Lat Pullldowns:
(lat bar—wide grip—with palms away)
80 x 10
(used spud strap attachment—palms neutral/3.1.3 tempo)
2 x 80 x 10

Again I chose to use a light weight on these to try to avoid any excess stretch on upper chest/shoulder.

Barbell Shrugs:
(3.5.3 tempo)
Bar x 15

Good hard contractions on my traps. No shoulder/upper chest pain)

Triceps Pressdown:
(3.3.3 tempo)
2 x 80 x 10

Good squeeze on these and it kept me from engaging my injured area to help stabilize.

Crunch Holds:
(2.1.2 tempo/hold 13th rep)
Myself x 12 then
Myself for 60 sec

Just 1 on these today.

Target Stretch:
7 minutes today.
Focus on chest and shoulders


Time/Comments:
Solo today.
I know all this is baby weight but it keeps the muscles moving and not getting stiff while healing.
Still a good training day non-the-less.

[WidowMaker]

The Cube

The Cube

Week 4/Day 15
21 MARCH 2013
Squat Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Front Squat:
(in rack/parallel)
2 x bar x 12
6 x 135 x 2

Nice speed and didn’t engage my shoulder and upper pec. Satisfied.

Goblet Squat:
(below parallel/kettle bell)
1 x 15lb x 12

Nice stretch on these and no strain on shoulder and upper pec.

Wall Squat:
(below parallel)
5 x myself x 5

Kettle bell Swings:
(kept my arms extended but slightly unlocked)
3 x 15 x 15

Love the stretch and pull this gives my body.

Side Twists:
(using non weighted pvc pipe on shoulders/ nice and easy twists)
3 x myself x 20

Good stretch and contractions on these.

Target Stretch:
About 6 minutes today!

Time/Comments:
Solo today!
Still got some good conditioning for my legs without aggravating my shoulder/upper pec area.

[WidowMaker]

The Cube

The Cube

Week 4/Day 16
22 MARCH 2013
Accessory Day:

Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.

Seated Calf Raises:
(in rack/3.5.3 tempo)
135 x 12

Standing Dumbbell Press:
Note: Slow and easy on these. Just trying to make the affected muscles work through the motions is all.
(2.1.2 tempo)
2 x 15 x 12

Good as no excess pain involved.

Standing Barbell Curls:
(2.2.2 tempo)
2 x bar x 12

Good squeeze on these and not to engage my shoulder and upper pec.

Hammers:
(2.2.2 tempo)
40 x 12

Good squeezes on these also.

Swiss Ball Twist:
2 x myself x 12

Good but needs more.

Target Stretch:
About 7 minutes on these today.

Time/Comments:
Solo today and training was good for today.

[WidowMaker]

Right of Passage Update

This is the TapouT XT program Powerbelle and I have decided together to start on today!
I know some of you will think I'm crazy for adding this to my powerlifting training but it's all good.
I'll cut and get stronger too.

This has all the goodies to it. Powerbelle's tapout mat isn't pictured in it but she will be using it a lot too during her training.
Between her thyroid wanting to act up and her Rheumatoid Arthritis.
This will not only help Mary with her weight loss goal but also enhance her fighting skills as well as add to my boxing, Kenpo and Shotokon Karate.
We're looking forward to getting some of this.

[WidowMaker]

The Cube

The Cube

Week 5/Day 17
25 MARCH 2013
Deadlift Day:

Deadlift:
(double overhand all/unbelted/no haulin’ hooks or hook grip)
(alternate between conventional and sumo stance—starting with convt)
2 x 135 x 12
6 x 225 x 2

Shoulder/upper pec held up good with not much problems.
2 more weeks and I should be back at it full bore.

2” Block Pulls:
(snatch grip—hook grip)
(unbelted/no haulin’ hooks)
135 x 20

These actually did better than I thought considering the hand spread.

Barbell Shrug:
(3.3.3 tempo/double overhand/ unbelted/no haulin’ hooks)
5 x 315 x 6

Good squeezes on these today and as shoulder/upper pec held up good!

Back Raises:
(bend as far down as possible)
Myself x 60

My back just loves me for these.

Lat Pulldowns:
(2.3.2 tempo/spud handles/pull hands to shoulders)
4 x 100 x 15

Yes this is still baby weight but my lats got a good stretch and my injured area is still good to go.

Abs: Check following TapouT XT update.

Target Stretch: Check following TapouT XT update.

Time/Comments:
Solo again.
Still mostly token lifts but shoulder and upper pec area are still progressing fine.
About 2 more weeks tops and I should be dropping the hammer again.

[WidowMaker]

The Cube

The Cube

Week 5/Day 18
26 MARCH 2013
Bench Day:

Flat Bench:
(unwrapped and unbelted all)
(close grip-finger at smooth and knurling)
(2.2.2 tempo)
2 x bar x 12
(pinky on bar ring)
2 x bar x 12
135 x 6

Not too bad on these today as I can still feel it barely.

Flat Bench:
(2.2.2 tempo /pinky on bar ring)
185 x 2

Powerbelle lift off on this 1 cos I just wanted to feel it.

Standing Military Press:
(nose level/no lockout)
3 x bar x 10

Wanted to move through the motions to keep my shoulders flexible without aggravating it.

Band Pressdowns:
(down and back)
Blue band x 100

Finally got these for 1 set of 100 reps! Will prolly add in the red mini band next time.

Front Raises:
5lb plate x 100 (got 75)

Stopped here cos started to feel the “good” burn and I did not want to re-aggravate the injury.

Abs: Check following TapouT XT update

Target Stretch: Check following TapouT XT update.

Time/Comments:
Powerbelle was in gym and lifted off for the 1 set on the bench and set things up for our TapouT XT training.
As we are training and moving equipment and things around in the gym to make more room in the middle of our gym.
Overall training today was good for the most part.

[WidowMaker]

TapouT XT Update:

Getting a later start on this as we need to review the things we needed.
Even more cleaner food than what we had in the fridge and the pantry.
Another small tv cos the spare we had wouldn't play nice with the component system we have.
So we picked 1 up at the mission. Re-organizing the gym to make room for this training program.
Needed more training bands cos the ones in our gym were showing signs of dry rotting and 1 had broke just testing it.

[WidowMaker]

The Cube

The Cube

Week 5/Day 19
28 MARCH 2013
Squat Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Front Squat:
(unbelted and unwrapped/parallel)
Bar x 20
3 x 135 x 2
185 x1
225 x 1
135 x 2

These were easy and no strain on my upper pec and shoulder today.

Wall Squat:
(below parallel)
3 x myself x 10

Good deep stretch on these.

Lunges:
3 x 20 x 12

Not really much pulling on my injured area on this today.

Back Raises:
Myself x 60

My back just loves me when I do these.

Abs:
Windmillls
Myself x 20 each

Target Stretch:
About 8 minutes today.

Time/Comments:
Solo today.
Some of the majority was token lifts again but it was still a good training day.

[WidowMaker]

The Cube

The Cube

Week 5/Day 20
29 MARCH 2013
Accessory Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Seated Calves:
(3.3.3 tempo)
135 x 12
225 x 12

Till not ready to pull heavy so I give my calves more focus on the stretch and squeeze.

Standing Dumbbell Press:
(eye level and no lockout)
2 x 20 x 20

No pulling in my shoulder on these .

Hammer Curls:
(2.2.2 tempo)
2 x 25lb x 20

Again; no real pulling on my shoulder on this exercise either.

Incline Dumbbell Curls:
20lb x 20

Easy money on these as not to engage my pec and shoulder for stabilization.

Abs:
Swiss Ball Twist:
3 x myself x 12 each side

These were good as I tried not to engage my upper pec and shoulder.

Time/Comments:
Solo today.
Still mostly token lifts today but was a good training none the less.

[WidowMaker]

The Cube

The Cube

Week 6/Day 21
1 APR 2013
Deadlift Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Rack Pulls:
(pins set to mid shin/conventional pulls)
(re-set all reps)
2 x 135 x 12
3 x 225 x 2

These were good as my upper pec and shoulder didn’t engage on these.
Working on my form to try and take out any engagement of these 2 muscle groups.

Sumo Deadlift:
(re-set all reps)
8 x 135 x 2

Smooth and easy. Form check on all these.

Barbell Shrugs:
(2.2.2 tempo)
3 x 135 x 15

Good hard squeezes on these.
Shoulder and upper pec holding up nicely.

Dumbbell Row:
(2.2.2 tempo)
(end of bench/lawn mower style)
2 x 25lb x 20

Felt like some skinny ass fitness model doing these at light weight.
Did focus on deep stretch from shoulder at the bottom (and not the elbow)
and a hard squeeze at the top.

Lunges:
3 x myself x 10

Only bodyweight on this 1 cos I wanna see how the TapouT XT is gonna fair here shortly.

Abs:
TapouT XT
Target Stretch:
TapouT XT

Time/Comments:
Solo today.
Yes; still some token lifting but my injured area is coming along good so far.

[WidowMaker]

TapouT XT Update:



Day 1:
1 APR 2013
Cross Core Combat

Getting a later start on this as we need to review the things we needed. Even more cleaner food than what we had in the fridge and the pantry. Another small tv cos the spare we had wouldn’t play nice with the component system we have. So we picked 1 up at the mission. Re-organizing the gym to make room for this training program. Needed more training bands cos the ones in our gym were showing signs of dry rotting and 1 had broke just testing it.

A little over 45 minutes of pure hell!
Love it!!!! This 1st dvd kicked my ass as me and Powerbelle (her daughter Heather and a friend of our Cody came over to join in) as we were sweating like we had been sitting in the sauna for 20 minutes after only about 7 minutes into it.
About half way through it I looked at Powerbelle during 1 of our quick water breaks and said;”We’re slowing down fast, huh!” and she; “Yep, but I ain’t tapping out. Even if I just gotta go through the mo-tions until I get more conditioned. I’M NOT TAPPING OUT! We started this together and we’re gonna finish it together!”
I said; “Hell ya! That’s my girl!”
We bumped fists and said “wonder twin powers” and we grinded our way through the rest of it.

In case some of you are wondering. Powerbelle will only be doing the TapouT XT program of the 90 days and not like me as I am doing powerlifting and the TapouT XT program.
Between her thyroid fluxuations and her Rheumatiod Arthritis (that’s starting up in her hands) she’s not backing down from the challenge of the program. This will be her primary focus for 90 days and then she will pick back up on the weights to balance out anything.

[WidowMaker]

The Cube

The Cube

Week 6/Day 22
2 APR 2013
Bench Day:
Note: Since my upper pec seems to be strained and doesn't wanna play nice right now.
I will be using the lift during this week as token lifts to keep me moving and not get com-placent, lazy or stiff in the affected area also.
But not enough weight to further stain it.
Floor Press:
4 x bar x 12
6 x 135 x 2

Elbow wanted to act up some today but upper pec held up fine.

Low-incline Dumbbell Press:
(Charles Poliquin style/ no lockouts)
1 x 15lbs x 10
3 x 25lbs x 15

Nice and easy here. Good stretch at the bottom without aggravating the injured area.

Standing Dumbbell Press:
(eye level/no lockout)
4 x 20lbs x 6

Good on these as there was no strain or pulling.

Band Pressdowns:
(down and back)
Blue band/red mini x 100 (41, 41, 25)

Triceps are tight and ready to explode.
I purposely stopped before engaging my upper pec and shoulder and still got them triceps hard.

Low-incline Dumbbell Flyes:
(Charles Poliquin style/no deep stretch at the bottom)
3 x 20lbs x 15

These were taken nice and easy and everything did good on this 1.
Was a little leery to say these least on these even with the light weight.

Abs:
TapouT XT

Target Stretch:
TapouT XT
Time/Comments:
Solo again today.
Still again; a lot of token lifts going on but things are and seem to be progressing well .
Even with the TapouT XT program thrown in the mix!