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nice work in the last few workouts, i havent gotten to deep into the past entries but it looks like you keep it pretty well updated in here. gonna sub and stick around. secondly i dont think its ridiculous to try and hit the entire stack on the pull down machine, that thing is heavy af, if you can pull it down you're a beast.
Thanks man.Quote:
Originally Posted by weightsb4dates
4/13/2016
Deadlift
225X10
275X10X3sets
275X6
275X4X4sets
Notes:
Curls the day before deadlifts is a bad idea. I have big hands so grip is never an issue. Well it was today. By the third working set my forearms were pumped. Probably too was too big a jump. This I think was only my 3rd workout back should of been at 260. Hopefully enough volume though to gain some. Sense of taste is almost back to normal, going to tighten up the meal plan and up the protein.
4/13/2016 P.M.
T-bar Rows
2P+25lbsX10
3PX10
3P+25lbsX10X3sets
3P+25lbsX7X4sets
3P+25X8
Notes:
Probably too big a jump but it went okay, back to pre virus levels. This is such a great movement for me as it targets the area where the spine was injured, really nails the thoracic spine/lower trap area. Should be hitting it once a week, but it interferes with my Pulldown obsession. I think the Pulldown thing has to do with the fact that it's a movement that is largely unimpeded by the injuries. And so when I see myself gain previous strength levels there, it encourages me to think that if I can continue to strengthen the damaged areas and rebuild the atrophied areas that regaining the strength is possible. If it can happen there, it can happen everywhere. I should sleep good tonight.
Meant to add this to the previous post but the edit feature is too fast for me. So my weight has been ranging between 189.6 and 191.2, I put the meal plan back in this past monday, the next date night is 4/26 so the goal will be to break through that range by then. Small incremental pushes as we head towards summer.
4/15/2016
Bench
135X10
185X8
225X3
225X2X7sets
215X3X2sets
C.G.Pulldowns
180X10
200X8
220X4
240X2
260(stack)Xfail
220X4X4sets
Notes: Need to find the groove on the bench. Not even close on the stack on the pulldowns. Weight: 191
I look at the lat pulldown machine as a bodybuilding tool and not a strength tool. For me it's more important to get quality reps and feel it in my lats than it is to rep the stack. Most guys who do rep the stack are flopping around like a fish out of water and their low back probably is getting more of a workout than their lats. It becomes a show for everyone else and not building anything. I usually use 100-130lb and that's it.
I appreciate the concern. I think this is an excellent point that we don't want to sacrifice form in general. And while I'm not doing that, with these kinds of weights I am bringing my core into play to a larger extent to to keep myself tight during the movement. As far as the specific weights used. There's no way I can only use 130lbs at this point I'd be doing sets of 50. But I understand how it looks you being much stronger than me it doesn't make sense for me to be using these weights. But previously when I was strong I used to use 200 for 5 sets of 10 at several gyms and I don't perceive this stack to be light. I think it might just be that I'm so weak on all the other movements presently that this looks like an outlier. Or it could be that the pulley system on the equipment that you're using is such that your 100-130 is more like 200-260?Quote:
Originally Posted by Cellardweller
I'm not sure.
I am sure that I want to regain my strength on all the movements and part of that is pushing the structure to get it ready. I am not making a distinction on bodybuilding movements versus strength movements, I'm just trying to regain strength to as large a degree as I can before I'm too old.
But I do agree with the idea that periodically consolidating with periods of volume is very important and I do plan on doing that here shortly as I'm plateauing on the strength gains on this latest run.
And you're well on your way.Quote:
Originally Posted by Buckfever
4/17/2016
Squat
135X10
185X10
225X8
275X2X3sets
245X4
245X3
245X2X5sets
Calve Press on Lifefitness legpress
250X5
270X5
290X5
310X8
330X6
350X6
370X6
390X3
400X3
320X10
Notes: Form was good on the Squats. Baby steps.
Nice work bro! All those baby steps add up!
Thank you.Quote:
Originally Posted by Ed Eliason
4/20/2016
Well it looks like I reinjured the spine. I think it was on the pressing day last week but then it slowly progressed from there. It got locked up and caused an impingement radiating to the shoulder. I've been aggressive with the mobility work since then, there's better mobility and this morning I went to the Chiro who got good mobility below it but couldn't move that section. I really need a different chiro. Anyway I went to the gym and decided to test it. Got on the bench and 135 for 10, 185 for 10 and then started feeling nauseous from the pain so I shut it down. I'll continue aggressively with the mobility work and wait till Sunday and retest the bench, that will be 10 days since the last bench workout and hopefully that's enough but if not, I'll eliminate the bench and pressing and consolidate the 2 upper body days to one to work around it and give it more time. I don't anticipate this interfering with the deadlift/rowing day or the Squat/Calve day as I Squatted on Sunday with no problem. I have added 2 mile walks to the schedule and I'm going to tighten the meal plan a little.
Reinjured the spine but it doesnt bother you when squatting or deadlifting? damn man, idk how this is possible but i seriously hope you can work through it somewhat at least even if just at a maintnance standpoint. What kind of injry is it if you dont mind my asking?
I was rear ended by a truck. It's high up c4-t1 so the Squats and deadlifts really don't affect it, really only the pressing movements. It's been pretty rock solid it's just a vulnerable spot. I hate stretching but I've stretched 3 times so far today. It's just frustrating because the pressing and benching were coming up good. I'll see how it goes but if I have to I'll add dips to at least work the shoulders and chest a bit. Honestly I'm hoping it doesn't take that long even if it means going lighter and doing volume. I need to do more with the t-bar rows and really build up that area. And probably go higher reps on the bench and pressing and go up more slowly.Quote:
Originally Posted by weightsb4dates
dips are such a great excercises, i wouldn't be bummed about adding dips at all, i once had a buddy (one who i respect greatly in the field of fitness knowledge) tell me that dips are "squats for the upper body".
4/22/2016
Deadlift
225X10
275X10X3 sets
275X8
275X6X3sets
Notes:
So Squats and Deadlifts are not affected by the injury. I continue to focus on the mobility work and am quickly regaining the ROM, seems to be healing rapidly. Still plan on testing the Bench on Sunday, maybe go a little narrow on the grip or stay light, we'll see I won't do anything stupid, if it needs more time, I'll give it time. Rows later we'll see how that goes.
4/22/2016 P.M.
T-Bar Rows
2P+25lbsX10
3PX10
3P+25lbsX10X4sets
3P+25lbsX9,7
Notes:
Rows were no problem doesn't strain the injured area. I wanted 5 sets of 10 couldn't get it. And hopefully this isn't too long of a set back on the pressing movements. That said I'm going to take this as a sign that I need to consolidate at this level before pushing the structure further or at the vary least slow down the progression. Nothing hard and fast but I am going to keep the rep range higher for a good bit. Hadn't worked out since Sunday and it feels so good to be back at it. Morning weight 191.2 and I really don't want to be careless here and lose ground.
Again I want to emphasize the importance of mobility work especially when there is an injury. If the injury is sufficient where there is some scar tissue development that can develop an impingement or loss of mobility and that can put things in the wrong position and cause even further injury. I'm no expert on this but I think that the sooner you get to the mobility work after an injury while it's still inflamed I think you actually prevent scar tissue from forming. Anyway forget the mumbo jumbo, you just have to work it out. Yeah it sucks, yeah it hurts to work through it, but you owe it to yourself to put your structure in the healthiest position.
Date night with the wife tomorrow, we'll catch you on the flip side.
4/24/2016
Close Grip Pulldowns
180X7
200X4
200X3X6sets
200X4
Notes:
Wasn't feeling it, shut it down and left. Form was good.
4/26/16
Bench (Inside rings)
135X10
155X10
185X6
205X3X3sets
185X4X6sets
Notes:
Brought the grip inside the rings.
Cellardwellar posted: "I will train pinkies on the rings but I'm strongest just inside the rings. I find that pinkies outside the rings anywhere is too much stress on the shoulders. Especially when it gets heavy. For close grips my hands move in about one whole hand width from that. So if you're just sitting in a chair and straighten your arms out in front of you that's about it right there."
And:
"If you hold your fists out in front of you, they are about 9-10 inches apart. That's my close grips. My arms are at a natural full extension. Now move them out so they are just outside your shoulders. That's my bench grip. In the first, close grips position your thumbs will hit your outer chest when you lower the bar. The second position will bring your fists down outside your ribs. This is where you need to keep your elbows tucked in too. But this is me. If your regular bench grip is where my close grips position is, then how far apart are your hands on close grips? This is tough to discuss without pics."
I've been doing the thoracic mobility work but also I was working on shoulder mobility and discovered that I had lost ROM on the left shoulder. After 3 days or so I was able to get through the adhesions and establish equal ROM and greater ROM on both shoulders but I did notice tenderness when I'm too wide. I remembered those postings so I dug them out and with things healed well enough I headed to the gym today.
So what I basically did was lay the bar at my sternum and with my elbows tucked, fists at my side eyes closed, grabbed the bar. Did it several times, every time I was just inside the rings. This happens to be where I naturally grab the bar for overhead press. I have never benched here. I've done narrow grip just on the knurling but for regular bench I've always benched wider. I don't think I'm as strong here, but it does seem to be a safer position for the spine and the shoulders so I'm just going to commit to it.
If I ever want to test I can always go wide, but I want to train to get strong in the healthiest most sustainable manner possible.
I have to say that initially it felt awkward but by the back down sets I started to find the groove and it didn't feel that much different.
Plan is to try pressing again on Saturday and hopefully I'm back on track by next week.
Couple of other things, I'm going to go back to benching and pressing once a week. I think every 5 days was a little too tight for me. And I'm going to up the rep range. I think the sets of 2 was silly, I was being impatient and asking for it.
4/27/2016
Squats
135X10
185X10
225X10
275X3X2sets
275X2X3sets
245X6,4,3
Calve Press on Lifefitness Leg press
270,290,310X10
330X7
350X5
370X4
390X3
400X2
Notes: Felt good, slow and steady.
Just an interesting observation about Bench pressing inside the rings. First I noticed that my triceps were sore and they never get sore. But secondly and I was surprised by this is that the pecs are really sore and I mean everywhere but most notable where they attach to the sternum from the clavicle all the way down the full length of the sternum. Never felt this before. I'm very intrigued and am curious about how I progress with this variation. Feels like less emphasis on the shoulders so far.
I get a pretty good chest pump from this, especially on dead pin press. I like how you closed your eyes and grabbed the bar. Kinda made an unbiased grip excluding the rings. I've noticed too that at my gym there are a couple different bars so you can't always go by the rings.Quote:
Originally Posted by Buckfever
Good work in here. Have you tried using the big bands for shoulder warm up like in donnie thompsons youtube vid ? I did this last time for a minute and wow. I liked it a lot.
Thanks for the tip I'll look into it.Quote:
Originally Posted by moparguy55
I've been rearended three times, including once on the highway. I was also in an accident in 1988 that saw my car totaled off. I know how you feel when "it" creeps up on you.Quote:
Originally Posted by Buckfever
5/2/2016
Deadlift
225X10
275X10X4sets
275X7
275X6
Notes:
Just grabbing a few more reps each session. Feeling good.
Quote:
Originally Posted by Buckfever
Wow 50 plus deadlifts hats off sir.
Thank you!Quote:
Originally Posted by moparguy55
5/3/2016
T-Bar Rows
2P+25X10
3PX10
3+25X10X4sets
3+25X12
Notes:
Moving up.
x2 Impressive. I hate pulling more than 5 reps on DL. Probably why its the weakest of the big 3 for me.Quote:
Originally Posted by moparguy55
5/4/2016
Bench
135X10
155X10
185X8
205X3
185X6
185X4X8sets
Notes:
Only benched once in the last 2.5 weeks and have not pressed or done any tricep work in 3, definitely feeling it. And I don't have the the groove on inside the rings yet. That said I was able to put in a good amount of pain free volume in today. We'll see if we can get this thing rolling again.
5/6/2016
Squat
135X10
185X10
225X10
275X4X2sets
275X3
275X2X5sets
245(paused)X4,3,3
Calve press on Lifefitness leg press
290,310,330X10
350X7
370X5
390X4
400X4
340X8,7,7
Notes:
275 on the Squat is definitely feeling more comfortable. I'm in no hurry to move up going to bake there and keep grabbing a few more reps. Pretty happy with everything except for the bench. However, my shoulders are real happy with the grip inside the rings, going to keep up with the mobility work and put a little more focus on the bench.
5/8/2016
Bench
135X10
185X6X3sets
185X4X6sets
C.G.Pulldowns
160X10X2sets
160X8,7
160X6X4sets
Notes:
Feels like I'm starting over on the upper body, which I have to say sucks as it's the 3rd time I've had to reset this year. Anyway the plan is to bake at 185 on the bench and just grab a few more reps each time and make a really sound structural base there before moving up. Figuring to put the pressing/accessory day back in on Tuesday which I have to admit I'm dreading because its been almost a month and it's going to suck. Maybe I can be a little more intelligent on the ramp up this time.
5/10/2006
Standing Overhead Press
50X10
60X10
70X10
95X6X4sets
95X9
Curls
50X10
70X10X3sets
70X6X2sets
70X7
Tricep pressdown
70X10
85X7
85X6X3sets
85X7X2sets
Weighted incline abs
25lbsX12,9,6
Notes:
Light, but not bad. Now everything is back in. Let's get this thing rolling.
5/11/2016
Deadlift
225X10
275X10X5sets
Notes:
Got it! Moving up.
5/11/2016 p.m.
T-bar Rows
2P+25X10
3PX10
3P+25X10
3P+35X10X2sets
3P+35X8
3p+35X7X4sets
Notes:
Amazing how much heavier 10lbs feels on the rows. So it was pointed out that on some of the accessory movements I might of been using too much weight. Yesterday on the curls I only used 70lbs and really focused on controlling the eccentric portion of the movement and I have to say that my biceps are sore today. So it's something that I am going to pay attention to. I'm still going to apply progressive resistance, I'm just going to make sure that the form isn't compromised.
5/12/2016
2 mile Run/Walk .
Notes:
I would run for a 50 count, walk to recover and then go again. Probably ran about 2/3rds of it. So my goal here isn't anything crazy, just a little bit of aerobics, burn a few calories and most importantly get my body moving. I love the weights but there is no athletic component to it, I need to move a little. Plus running takes very little time.
Man I really need to start running and doing more cardio
5/13/2016
Bench
135X10
155X10
185X8
205X4X2sets
205X3X5sets
185X8,6,4
C.G. Pulldowns
160X10X3sets
160X7X2sets
160X6X3sets
Notes:
I know I said I was going to bake at 185 on the Bench but when I got to 185 it felt light so I bumped it up. I think it was a good move because on the drop down sets at 185 I was burned out but pushing it pretty good. I have not given up the idea of pulling the stack on the pulldown machine, but what I'm doing here is focusing on form and volume. Going to creep that up slowly to 200 and then I'll take another run at it but with a stronger foundation.