Does your fracture allow you to get chiro adjustments? If so I strongly recommend investigating treatment with a “ProAdjuster” or similar machine. They’ve only been out a year or two and seem to be a big advance over manual adjustments, gentler as well.
Damn…hate injuries! I did something similar a few years ago, going for a heavy snatch grip DL. Something gave in my lower back, the drive home made it worse, and I was terrified I’d slipped a disc. Luckily, only muscular! Heat and couch time brought it back around.
Praying yours is not serious!
Lift and Eat: well man, usually it all depends on how I am feeling. Sometimes going to the gym sick/tired/hurt are when I have had some of my best workouts…then again that is also when i have had some of my worst…I do similar to like what you said about 3 sets as opposed to 5, but then again, if i finish those 3 and am feeling it, I will keep going. It all depends on the day.
But i would say always cut back a little and be ok with a less than stellar training day. but if for one reason or another things start falling into place, i would not be afraid to push into it and see what you have got. Listen to what your body it telling you and see how it goes from there.
thanks for asking brother!
law8: Thanks man, but I wish i could take credit for that. I actually thinking that was either power gnp or HeraclesRocks that posted that vid. i had actually never heard of him before that either. the back will heal brother, but thanks for the well wishes!
MIM: Why are you such a mom? J/k girlie! Thanks, i hope it gets better soon also!
nlmain: the shear fact that i am doing all of this junk with a broken L3 and L5 should already tell you something about how well i take care of myself…i am such and idiot. thanks for the well wishes though!
Cprimero: well last time i went to a chiro he said that he would not touch me after he saw the x-rays…so i have never went back to one. but what you are saying may be a possibility, and i am willing to try anything! thanks for the suggestion brother!
Jhollywood: Yea man it actually felt as if someone took their hand and slid it across my left lower back as i was lifting it…strange sensation…i really think it is just am muscle that thought it would be funny to lock up on me…that is kind of what it feels like also. but the combined force of the lifting plus the counter 500lbs coming off the floor makes things tense up pretty badly. it is even radiation around my pelvis into my quad…weird… thanks for the prayers man, they mean more than you know!
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“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”
-vince Lombardi
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24September2010: Training…around a hurt back…
Caveat: DON’T BE DUMB LIKE ME AND DO THINGS LIKE THIS: buuuuutttt i am one of those guys who usually tries to train around injuries, and believe that getting blood to them will help them heal faster…that said here was todays fun:
Giant sets:
1a. Barbell Rows: 225x8, 245x8, 275x8, 265x8, 265x8, 265x8, 265x8
1b. Flat Barbell Bench: 315x5, 365x3, 385x3, 365x3, 355x3, 355x3, 275x8
1c. Standing weighted Abs (light): 7 sets of 8 reps
1d. Standing Good mornings (light): 95x8, 95x8, 95x8, 95x8, 95x8, 95x8, 95x8
2a. Wide grip body weight Pull-ups: 12
2b. Bradford presses: 135x10
2c. Run (more of a fast jog) 400 meters
2a. Wide grip body weight Pull-ups: 12
2b. Bradford presses: 135x10
2c. Run (more of a fast jog) 400 meters
2a. Wide grip body weight Pull-ups: 12
2b. Bradford presses: 135x10
2c. Run (more of a fast jog) 400 meters
Notes:
-just standing for any length of time right now is fairly painful…so Bent Barbell rows were not much fun at all…especially before i got warmed up…
-Bench felt ok, but on my last set of 355x3 i completely lost my focus, let my mind wonder, and next thing you know i tweeked something in my left peck…completely lame…but when it rains, it pours i guess.
-the Good mornings were for nothing more than trying to get some blood flowing to my lower back in hopes of a fast recovery, and the standing weighted abs were probably the thing that aggravated my back the most.
-the last giant sets were supposed to be heavy, but my back was not interested in such nonsense so i just lighted it all up and did it in an extract form…it was surprisingly hard. there was no rest in any of that at all.
-Anyway it felt to get into the gym even if i probably have hurt myself worse…but honestly it just seems to get tighter and tighter the more i lay around so i just said heck with it.
i finished up a story about how my buddy over at http://www.5100block.com/ got his nickname…it is midly entertaining, but if you are interested check it out here: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣 , oh and of course click on an ad before you read it to show the love!
Oh yeah, and read about my buddies overly embarrassing night here: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣
anyway i am going to go make some sweet love to my LAX ball for the next 5 hours…he is a power bottom…thanks for reading and for the support!
Alpha
Impressive training as always Alpha, hope injuries don’t set you back at all. Am enjoying the new site. Some entertaining stories on there and I’m loving the rants, especially the training isms and declaration of change. It really is motivating stuff.
Ironwarrior: Thanks so much for the kind words brother, and thanks for reading and supporting the 5100Block.com! it means a lot man!
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25September2010: Recovery
Just did a very slow 2.5 mile jog to get some blood flowing around my body and to burn a few calories…i am thinking of trying to cut down some and get some progress pics up in a few weeks…but don’t hold me to that!
And in order to get there, i REALLY need to keep up with this food log…that said:
Yesterday’s Fuel:
Meal 1: Turkey Meatballs, Homemade Tomato Sauce,1 diced Habanero, 2 BCAA’s, 1 Flameout, Lots of milk
Meal 2: (peri Workout) 1 Scoop Surge, 1 Scoop Optimum 100% Whey, 8 BCAA’s, lots of water
Meal 3: 1 Scoop Optimum Nutrition 100% whey, 1 Scoop Metabolic Drive, 2 BCAA’s, 1 Flameout, lots of water
Meal 4: Ate out at Longhorn Steak house, 7 pepper sirloin salad, double meat, lots of water
Meal 5: 1 Scoop optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 BCAA. lots of milk
meal 6: Cup of Greek yogurt, some cheese, 1 Flameout, 1 muscle relaxer, 3 ZMA, 1 melatonin
that’s all for right now, my back is feeling a little better than yesterday, and yesterday was a little bit better than the first day…and so it goes…but progress is progress.
i have squats tomorrow, but am really not sure what is going to happen. i guess we will see when tomorrow shows up.
thanks for all of the questions, comments and support everyone!
Alpha
Hope your back is alright. I have herniated a disc myself, so I understand your fear of back injury. And I don’t actually think training around a injury is that bad, but only because I have the habit of doing it myself.
Deltaone: totally agree brother…i hope yours gets better soon as well. And thanks for checking in man!
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So sadly, after almost 4 months of 5/3/1 I think I am done with itâ?¦and am going to go back to some more of the stuff that made me big and strong in the first place.
This program is a full body, giant sets, 4 day strength mesocycle where I am planning on dropping the reps and adding the weights. I am shooting for 20-25 reps each exercise, starting at a reasonable weight, and ramping up to a heaviest set, then coming back down almost pyramid style. Focusing on beating my log book each week.
Since I have added more sets, exercises and accessory stuff I will not be doing insert for this program. Extracts are still in. it is my intention to have the entire day done (warm-up/mobility, strength and extract) in just about an hour to an hour-fifteen. That means literally enough time to change weights, log my sets and chalk up my hands before getting right back under the bar.
On ideal weeks when I am not out of the country chasing Osama and his buddies, I would like an average weekâ??s progression to look something like this:
Monday: Weights
Tuesday: Weights
Wednesday: GPP or Active Recovery
Thursday: Weights
Friday: Weights
Saturday: GPP or Active recovery
Sunday: Off
Again, this is under completely ideal conditions which I virtually NEVER have. In October alone I am out of the country for literally more than half of the daysâ?¦Thus I am going to start this up to get it going, but the majority of progress will probably come in November and on.
Of course as I get into this I will have a better idea of changes and what else needs to be added and omitted. Really, my plan is to just start building my strength back up, then switch to something else for a little bit, then go right into maxing out and making some vids.
If all goes as planned (I am cutting while doing this program) and by the end of it, I will have some decent progress pics that I will not be ashamed to throw out thereâ?¦I guess we will see how this works out.
Day 1: Training 1 Wave 1
Strength: Giant sets
1a. Deads: 7x3
1b. Dumbbell Swings: 7x10
1c. ab: 7x10
2a. Barbell Bent over Row: 7x3
2b. Barbell Flat Bench: 7x3
2c. ab: 7x10
Accessory: 2-3x8-10 Giant sets
3a. Face Pulls
3b. Tricep Push down
3c. Calves
Extract:
Day 2: Training 2 Wave 1
Strength: Giant sets
1a. Stiff Legged dead lifts: 5x5
1b. Standing Barbell Shrugs: 5x5
1c. Oblique: 5x10 each side
2a. Bodyweight Pull-ups: 5x10
2b. Weighted Dips: 5x5
2c. Lower back: 5x10
Accessory: 2-3x8-10 Giant sets
3a. Dumbbell Lateral Raises (strict)
3b. Standing Dumbbell Curls
Extract:
Day 3: Training 3 Wave 1
Strength: Giant sets
1a. Squats: 7x3
1b. Good Mornings: 7x5
1c. Ab: 7x10
2a. Single arm Dumbell Row: 7x5 With good holds
2b. Barbell incline Bench: 7x3
2c. Ab: 7x10
Accessory: 2-3x8-10 Giant sets
3a. Calves
3b. External rotations
Extract:
Day 4: Training 4 Wave 1
Strength: Giant sets
1a.Weighted Semi-Supinated Pull-Ups: 7x3
1b. Standing Barbell Military Press: 7x3
1c. Oblique: 10x7 Each side
2a. Front squats: 7x3
2b. Close grip standing Barbell Shrugs: 7x7
2c. Lower Back: 7x10
Accessory: 2-3x8-10 Giant Sets
3a. Dumbbell (cheat) Lateral raises
3b. Dumbbell Rear delt
3c. Standing Barbell Curls
Extract:
Thanks for reading and putting up with ridiculous schemesâ?¦
That training program sounds interesting, I haven’t done anything structured in ages but the breakdown really appeals to me.
hence if my current squat max is 165 would the weights look like this? :
75lbs warmup
95lbs
115
135
155
135
115
and by trying to beat your log everyweek would you attempt a weight if you can’t squat for 3 reps?
nlmain: if 155x3 is pretty challenging. i always keep a few reps in the tank so my heaviest 3 set would be like a 4-5 rep max. Then the next week i would essentially add 10 lbs to every set. it is pretty simple but it is what has always worked out for me. once I stop progressing, i either switch up exercises or rep ranges.
and for your last question, yeah, definitely. there is always room to throw another 40 lbs on the bar and do some singles…it really frees you up to do whatever you are feeling that day…It is what has worked best for me, so I just thought i would post it and allow people to ask questions and give it a try if they wanted…
Thanks for asking and checking in girlie!
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Meal 1: Turkey Meatballs, parm cheese, tomato sauce, 1 Flameout, 2 BCAA’s, 1 Multi
Meal 2: 1 scoop Metabolic Drive, 1 Scoop Optimum Nutrition 100% Whey, 2 fish oil, 2 BCAA
Meal 3: 1 scoop Metabolic Drive, 1 Scoop Optimum Nutrition 100% Whey, 1 Flameout, 2 BCAA
Meal 4: 1 scoop Metabolic Drive, 1 Scoop Optimum Nutrition 100% Whey, 2 fish oil, 2 BCAA
Meal 5: Turkey Jalapeño sub from subway with everything except black olives…
Meal 6: 1 scoop Metabolic Drive, 1 Scoop Optimum Nutrition 100% Whey, 1 Flameout, 1 BCAA
i hope you all had a good weekend!
And i’ve been sleepwalking again…if interested, you can read about it here: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣
Sleep well my pretties…
That schedule you got planned out looks solid. Definitely going to be interested in seeing how it all works out for you. Might have to “borrow” it (or the idea) too, if you don’t mind.
Solid looking program man!
I see you put DL and SLDL on back to back days and squat and front squat on back to back days. Very tough on the same muscles/muscle group. You masochist.
I hope your back gets fine and you get to crush your PR’s with this program after couple of months.
tried your havey giant sets without the pyramide weights today. Basically I stuck to a weight I found challenging for most sets.
ex: deads 155lbs 1x3 for warmup and 185lbs for the other 6 sets. Honestly I made it through but it totally kicked my butt. I don’t know if I can drive myself through this 4 times a week. is that why you pyramide the weights? next week I’ll try the following
155
175
185x3
165
funny sleep-walking story, hopefully it doesn’t get you in trouble. and insomnia, well I went to bed at 10pm but here I am on my computer at 3am. I gave it my all in the gym, ate like a happy pig, did not take a nap to make sure I would sleep like a log and still…
I’m liking the look of the new plan. One question, you just put down Ab, lower back or oblique and the sets & reps. Do you just plug the exes in for these depending on what you feel like on a given day, or do you rotate certain exes in a set pattern?
I have just made a list of my top 20 or so core exes and am aiming to do a diff one each time til I get to the bottom of the list and then start over. There are a couple of exes which have been strategically repeated in the list because I know I need to work them a bit more, but I am interested in how this will work out over time. I feel like it is a good way to make sure I’m hitting a variety of moves and not just fixating on the same 2 or 3 all the time…we shall see 
I laughed at your sleep walking story. I wonder what would happen if you watched a scary movie instead? tell your girl to make sure the doors are locked at night!
In all seriousness, hope all is well…(oops, being a Mom again!)
Our ancestors were eating haggis, neeps and tatties and here you are passing on black olives…
On the real, made some turkey meatballs today…ever try them with cranberries? With the right spices its like Thanksgiving stuffing without the carbs.
inkaddict: Borrow away man! This kind of thing is how I have always gotten good results in the past, and i am trying to ramp up so that hopefully i can set some new PR’s soon. Now i just need to get my back to stop being an arse!
Guhkes: Yeah man, it is just really tough to fit it all in without some overlap like that. But, from my experience, it is only really that tough for the first few weeks. Then it seems like my body always adapts and it stops being nearly as hard. i guess we will see how it goes.
nlmain: Yeah you almost have to ramp. if you can already get 185x3 though, i would say ramp up to 195x3 or 205x3…basically working up to a max x3 set then working your way back down. typically my heaviest set is my 5th or 6th set. and if you get 195x3 and feel like you could get 205x2 it’s ok to do that as well. The main thing is just to continue progressing when possible.
Lift and Eat: i really like your list and cycling through it idea. I may adopt that myself. honestly i keep it vague because most of the time my core stuff is just what i can find that is open. My gym is typically very busy so i just grab what is open and go with it! thanks for asking though brother!
MIM: I am just worried because of having guns/knives/and other pointy things all around…what if i decide to get sleep-stabby? things could get downright sticky! thanks for checking in girlie!
Power, i may just have to try that! i can crush some thanksgiving day stuffing! i am so stoked i am going to get to soon! Hey what numbers are you shooting for for this upcoming meet?
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So thanks to Osama and his asshat friends, i am getting sent to some horribly gross areas of the globe for the majority of October…that being the case, i need to go to the Doc’s today and get a veritable cornucopia of shots and immunizations… So i am going to try and get some sort of GPP done (something that won’t make my back punch me in the throat) and then head off to go do that…and then probably spend the next day or so sick as a pregnant hippopotamus…
I’ll be checking in, take it easy! And thanks for reading!
blah. hate needles. last time they needed to take some blood samples without me eating for at least 12 hours. I have low blood pressure and they were taking 5 vials. By the fourth I fainted in the nurse’s big bossom head first. what a way to wake up.
[quote]nlmain wrote:
blah. hate needles. last time they needed to take some blood samples without me eating for at least 12 hours. I have low blood pressure and they were taking 5 vials. By the fourth I fainted in the nurse’s big bossom head first. what a way to wake up. [/quote]
Yeah, you “fainted”…more like “dove into em, motorboating away!”
nlmain: hahaha! inkaddict definitely beat me to it!
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“Permanence, perseverance, and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things, distinguishes the strong soul from the weak.”
-Thomas Carlyle
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Ok, so this was at my field office again where equipment is sparse and i am giving my back another day or so before jumping back into squats…anyway, had to get this done fairly quickly so i could go get my shots before leaving for HELL…
Quickly jog 1 Mile
100 Pull-ups (50 rings/50 bar)
Run 800 Meters
100 Dips
Run 800 Meters
100 Sit-ups
Run 800 Meters
100 Push-ups
Run 800 Meters
100 Burpees (not much fun)
Run 1 Mile
Stretching and LAX ball work…the headed out to go get my shots..
Notes:
-Pull-ups were good, but man did they start making my stomach revolt from like number 60 on!
-My left pec is still a little funny, i definitely noticed it on just about everything today. i hope it is going to be ok.
-My back was doing alright, but I think the good news is that there is no way i could have completed this if i had that serious on an injury going on…
-Finally…i had to get 6 different shots today, each one containing some form of deadly disease, and my body is definitely feeling the effects. i feel like crud right now. Almost flu like symptoms…hopefully i can sleep them off and be good for squats tomorrow…
i hope everything is going great out there for all of you! thanks for reading and don’t forget about clicking our sponsor’s ads over at http://www.5100block.com/ if you wanna keep supporting what we are doing there and here!
[quote]Alpha wrote:
nlmain: hahaha! inkaddict definitely beat me to it!
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“Permanence, perseverance, and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things, distinguishes the strong soul from the weak.”
-Thomas Carlyle
==========================================
Ok, so this was at my field office again where equipment is sparse and i am giving my back another day or so before jumping back into squats…anyway, had to get this done fairly quickly so i could go get my shots before leaving for HELL…
Quickly jog 1 Mile
100 Pull-ups (50 rings/50 bar)
Run 800 Meters
100 Dips
Run 800 Meters
100 Sit-ups
Run 800 Meters
100 Push-ups
Run 800 Meters
100 Burpees (not much fun)
Run 1 Mile
Stretching and LAX ball work…the headed out to go get my shots..
Notes:
-Pull-ups were good, but man did they start making my stomach revolt from like number 60 on!
-My left pec is still a little funny, i definitely noticed it on just about everything today. i hope it is going to be ok.
-My back was doing alright, but I think the good news is that there is no way i could have completed this if i had that serious on an injury going on…
-Finally…i had to get 6 different shots today, each one containing some form of deadly disease, and my body is definitely feeling the effects. i feel like crud right now. Almost flu like symptoms…hopefully i can sleep them off and be good for squats tomorrow…
i hope everything is going great out there for all of you! thanks for reading and don’t forget about clicking our sponsor’s ads over at http://www.5100block.com/ if you wanna keep supporting what we are doing there and here!
[/quote]
100 Burpees after 100 pushups and 100 dips?? Holy smokes, Alpha…and if anyone could handle 6 shots of deadly diseases, it would be you. Your immune system will probably beat them into submission and then actually force them to help you power those squats tomorrow.
Glad to hear about your back! I’ve been laid up with a simple ankle injury, and it’s amazing the things we get perspective on after taking for granted, like walking!
Be safe, and thank you for your sacrifice and your service.