BangkokHustle's Training Log

Training Logs
21

[quote]BangkokHustle wrote:
I will take a video of my bench press form and overhead press form. I could try to find a download for starting strength online.[/quote]

It is really a fantastic book. We won’t be doing the programming out of it though, because Boring But Big fits your goals so well.

There are literally hundreds of programs I have that you could run, but I honestly believe that Boring But Big fits your situation almost perfectly.

You just have to believe that the program will work and be willing to be patient.

I played high school football once too. I wanted everything all right now, and I was always looking for ways to get there faster. I understand, but you’ve got plenty of time, and if you start doing things right now, you will be in a much better spot one year from today than you were previously.

I went to the Arnold Classic this year, and I had the privilege of listening to Brandon Lilly talk during Richard Hawthorne’s deadlift session. He said “the only thing that will make you stronger is time.”

It is 100% true.

You will find, just as I did, that the more patient you become the faster you will progress.

There is absolutely nothing wrong with your numbers.

Be happy with the fact that you can even get under a barbell. Enjoy the activity of being in the gym, make some friends, embrace the grind, and you will smash your old PR’s in a few months I guarantee it.

I am really excited to help you out wherever I can man. YOU ARE GOING TO PROGRESS.

We are going to work to keep you injury free, and making consistent 5 to 10 lb gains in strength and weight for at least the next year.

22

[quote]BangkokHustle wrote:
I will take a video of my bench press form and overhead press form. I could try to find a download for starting strength online.[/quote]

Almost all of Rip’s ‘form’ videos are available on Youtube.

23

My back feels like it is getting better but I’m going to wait a couple more weeks just to be sure. I am also going to start light so that I don’t hurt myself again.

24

[quote]BangkokHustle wrote:
My back feels like it is getting better but I’m going to wait a couple more weeks just to be sure. I am also going to start light so that I don’t hurt myself again.[/quote]

Both good things.

Plus your legs are way stronger than your lower body. That should allow your upper body lifts to catch up to your lower body lifts.

One thing I have found to be true is that when you train your legs into oblivion, your upper body progress will slow a bit.

Notice the program I wrote for you provides you a leg day while you are injured.

Try to follow that template and figure out what you can and cannot do to train around the injury.

25

Let’s discuss nurtition.

Do you have access to a grocery store?

How much do you spend on groceries for the week?

Do you go to a lot of restaurants? How about fast food?

Do you use supplements or “assistance”?

26

I’ve been drinking a gallon of milk each day. I will take 1 scoop of whey protein in the morning with a quart of milk and I make a shake out of it. My parents make one trip each week to Costco and I am allowed to pick out a couple things that I want to get. I almost never send my own money on food unless I get fast-food after school. Sometimes I go to a restaurant but that’s rare like maybe once every other week.

27

A gallon of whole milk.

28

For a post workout meal I will usually have a box of rice a roni and about 8 oz of chicken or beef. For dinner I have what my mom makes which is usually beef stew with rice. I eat each of my meals with a quart of whole milk.

29

Do you have an income?

Do you have a grocery store?

30

I don’t work, I’m only 15 and my dad says I could be doing better things with my time besides working. My family shops at Costco and Walmart.

31

[quote]BangkokHustle wrote:
I don’t work, I’m only 15 and my dad says I could be doing better things with my time besides working. My family shops at Costco and Walmart.[/quote]

I agree that you have plenty of time later in life to work, and that there is no need for that right now.

I am going to predict that your diet is going to probably be the limiting factor in your success.

I am predicting this because, from what I am reading, it appears to be largely out of your control.

How much money can you scrape together for food a week?

32

My parents would probably spend no more then $50 for my food each week.

33

[quote]BangkokHustle wrote:
My parents would probably spend no more then $50 for my food each week. [/quote]

That is awesome man. I am going to come up with some kind of shopping list for you.

What kind of food do you like?

Are you allergic to anything?

34

I like all kinds of meat. I don’t like fish but I have to eat it on Friday because it’s against my religion to eat meat on Friday and its the only way I can get protein besides eggs and whey. I like fruits but not vegetables. I never eat vegetables and my parents don’t force me to eat them either. I love milk, especially whole milk. I like to mix 1 scoop of whey with a quart of milk and put cocoa powder in it and it’s kind of like protein chocolate milk. I love eggs and all dairy products. I’m not afraid to eat more then 5 eggs at a time despite people saying that eggs are unhealthy. I love cottage cheese and greek yogurt. For carbs I like to have rice a roni (I got this idea from Pete Rubish) I also like oatmeal and cream of wheat, I love fried rice. Ribs, chicken wings, and crab legs are probably my favorite foods. I’m not allergic to any kinds of food.

35

Also, I tried deadlifting a couple days ago and I can barely pull 135. Should I just continue to rest it? And I was thinking of starting exercises that would help to strengthen the muscles that are used on deadlifts that got much weaker from my injury. I was thinking of doing a ton of back extensions, glute bridges, and hanging leg raises. I feel like I lost all of the strength that I had built up in my lower back from deadlifting and I have to start from where I was before I even started lifting.

36

[quote]BangkokHustle wrote:
Also, I tried deadlifting a couple days ago and I can barely pull 135. Should I just continue to rest it? And I was thinking of starting exercises that would help to strengthen the muscles that are used on deadlifts that got much weaker from my injury. I was thinking of doing a ton of back extensions, glute bridges, and hanging leg raises. I feel like I lost all of the strength that I had built up in my lower back from deadlifting and I have to start from where I was before I even started lifting.[/quote]

Day 1
Paused Overhead Press 5/3/1 scheme
Paused Overhead Press with your second work set for 3 sets
Paused Bench Press 5x10
Kroc Row 4x10-20
Straight bar curl 4 sets of 10

Day 2
Limber 11
Hack Squat Machine for whatever you can manage
Smith machine shrug for whatever you can manage
Static grip work (pick something heavy up and hold it for time)
Lying Leg Curl machine for whatever you can manage
Seated leg extensions for whatever you can manage
45 degree back extensions for whatever you can manage

Day 3
Paused Bench Press 5/3/1 scheme
Paused Bench Press with your second work set for 3 sets
Paused Overhead Press 5x10
Overhand Pull Up 4 sets to failure
Face Pulls 4 sets of 10
Triceps Rope Pushdowns 4 sets of 10

Day 4
Limber 11
Hack Squat Machine for whatever you can manage
Smith machine shrug for whatever you can manage
Static grip work (pick something heavy up and hold it for time)
Lying Leg Curl machine for whatever you can manage
Seated leg extensions for whatever you can manage
45 degree back extensions for whatever you can manage

Just be patient. Those lifts will come back in time. You just need to let your back heal.

Have you seen the Dr. yet?

The above split is my recommendation as of this very moment in time; however, you can only do what you can do. DO NOT GET REINJURED.

37

I saw a DR and they only thing they did was give me a recommendation to a physical therapist. My dad said that it would be a waste of time to see the Therapist and I just need to give it time to heal.

38

[quote]BangkokHustle wrote:
I saw a DR and they only thing they did was give me a recommendation to a physical therapist. My dad said that it would be a waste of time to see the Therapist and I just need to give it time to heal.[/quote]

What did they tell you your diagnosis was?

What do you think the correct course of action is?

39

They said that it was probably just a strained muscle and that it has nothing to do with a disc herniation. I think that I should stay away from squats and deadlifts for a couple more weeks. I will do 5x10 of 45 degree back extensions and 5x10 of hanging leg raises on Monday Wednesday and Friday. I think that after I do this for a while my lower back strength should come back to me and I will be able to deadlift again. I will increase the weight on the back extensions by 5 lbs each time I do it. I started out with 25 lbs today and I had NO lower back pain while doing the exercise.

40

Have you been lifting man?

I don’t see any logs in the past few days.