2-21-09 ME Squat day:
135x5
185x5
225x3-add belt
275x3
295x1
315x1-add knee wraps
The 315 was w/ wraps and a belt, and was still somehow incredibly hard.
These workouts are just fucking pointless to post, im so disappointed with myself. Once my shoulder is 100% (who knows how long that will be) and my squat goes back up ill start posting my workouts again, until then im done.
[quote]BlackLabel wrote:
2-21-09 ME Squat day:
135x5
185x5
225x3-add belt
275x3
295x1
315x1-add knee wraps
The 315 was w/ wraps and a belt, and was still somehow incredibly hard.
These workouts are just fucking pointless to post, im so disappointed with myself. Once my shoulder is 100% (who knows how long that will be) and my squat goes back up ill start posting my workouts again, until then im done.[/quote]
Hang in there, man. I’m sure you’ll be back 100% in no time.
[quote]BlackLabel wrote:
2-21-09 ME Squat day:
135x5
185x5
225x3-add belt
275x3
295x1
315x1-add knee wraps
The 315 was w/ wraps and a belt, and was still somehow incredibly hard.
These workouts are just fucking pointless to post, im so disappointed with myself. Once my shoulder is 100% (who knows how long that will be) and my squat goes back up ill start posting my workouts again, until then im done.[/quote]
Come on man! So your going through a rough patch and your dealing with some injuries, suck it up. That’s life.
You’ve made some fucking great progress but now it’s stalling, maybe even regressing a little. That’s OK. Maybe you need to reevaluate your training parameters until your knee and shoulder are 100%.
Keep your head up buddy.
JH
[quote]BlackLabel wrote:
These workouts are just fucking pointless to post, im so disappointed with myself. Once my shoulder is 100% (who knows how long that will be) and my squat goes back up ill start posting my workouts again, until then im done.[/quote]
I’ve been there man. Everything is great for a long stretch, and the sky is the limit…Then everything seems to go wrong at once, you can’t buy a PR, you can’t keep track of your injuries because everything hurts, and you constantly second guess your training. It sucks.
I think first and foremost you need to get your shoulder straightened out. Until it’s 100%, I think you are going to be taking 1 step forward and 2 steps back. At least get a diagnosis and figure out whether you are doing yourself any harm, or if you can just work through it.
I’d lay off all of the specialty stuff for a little while and get back to the basics. Once your healthy and you get yourself dug out of this hole, then you can start adding in the fancy stuff (chains/bands/specialty bars/DE days/boards/rack pulls/box squats,Sheiko/Coan Philippi/Westside, etc.) Until then, I’d focus on doing the movements that never cause pain, and figuring out which exercises you need to be doing in order to rehab your injuries.
Just my .02 worth. But whatever you do, don’t quit. Not now.
[quote]Modi wrote:
BlackLabel wrote:
These workouts are just fucking pointless to post, im so disappointed with myself. Once my shoulder is 100% (who knows how long that will be) and my squat goes back up ill start posting my workouts again, until then im done.
I’ve been there man. Everything is great for a long stretch, and the sky is the limit…Then everything seems to go wrong at once, you can’t buy a PR, you can’t keep track of your injuries because everything hurts, and you constantly second guess your training. It sucks.
I think first and foremost you need to get your shoulder straightened out. Until it’s 100%, I think you are going to be taking 1 step forward and 2 steps back. At least get a diagnosis and figure out whether you are doing yourself any harm, or if you can just work through it.
I’d lay off all of the specialty stuff for a little while and get back to the basics. Once your healthy and you get yourself dug out of this hole, then you can start adding in the fancy stuff (chains/bands/specialty bars/DE days/boards/rack pulls/box squats,Sheiko/Coan Philippi/Westside, etc.) Until then, I’d focus on doing the movements that never cause pain, and figuring out which exercises you need to be doing in order to rehab your injuries.
Just my .02 worth. But whatever you do, don’t quit. Not now.[/quote]
Yup. Just looking through your log I can see a lot of problems, besides whatever’s going on with your shoulder. I was a pitcher in college and tore my rotator cuff, plus I have AC joint problems on the other shoulder, so I’m not discounting shoulder issues, they suck.
BUT…you’re a young guy, you’re still building a foundation of strength. You need more reps, more volume, more simplicity, less ME/DE/RE/whatever.
It’s your training but if it was me in your shoes, I’d be in there 3-4 days a week, one day per powerlift and maybe a bench assistance day. I’d do basic linear periodization, going from something like 3x8 for 2-3 weeks to 3x5 for 3-4 weeks to 3x3 for 2-3 weeks, then 2x2 for 1-2 weeks, take a week off and start over with a little more weight.
Despite what you may have read on the internet, this is still the best way by far for a guy at your level. My assistance would be higher volume bodybuilding type work, 3-4 sets of 6-12 reps straight across. I’d do 3-4 assistance lifts per day, stay a rep or two shy of failure, work my abs hard, work my back hard.
If you’re patient and pay your dues with a basic and brutal approach you will be rewarded.
The stress of trying to break records most weeks, 2 times a week can wear you down and that isn’t including the injury/pain issues.
Wishing you the best, looks like you have some really knowledgeable support.
How is your ankle, hip, and scapular mobility?
This article would be a great start if the answer is not so good or not sure: http://www.T-Nation.com/readArticle.do?id=1778726
Sounds as though the shoulder is screwy enough that it needs to be checked out by a good doctor though.
1-24-09 Just lifting:
Deadlift;
135x8
135x5
225x5
275x2
315x2
355x1
385x1-PR
ATG Front squat:
135x5
135x5
155x5
175x5
185x5
185x3-1
Bench press:
135x5
185x3
225x1
245x1
260xfail-got halfway up
CG bench:
135x5
185x3
225x1
235xfail
Incline DB’s:
60’sx5
75’sx6
Thanks alot guys. I was just pissed off at life that day, so when things didnt workout in the weightroom I had a million things going threw my mind on what to do. I appreciate your guys support.
[quote]Modi wrote:
BlackLabel wrote:
These workouts are just fucking pointless to post, im so disappointed with myself. Once my shoulder is 100% (who knows how long that will be) and my squat goes back up ill start posting my workouts again, until then im done.
I’ve been there man. Everything is great for a long stretch, and the sky is the limit…Then everything seems to go wrong at once, you can’t buy a PR, you can’t keep track of your injuries because everything hurts, and you constantly second guess your training. It sucks.
I think first and foremost you need to get your shoulder straightened out. Until it’s 100%, I think you are going to be taking 1 step forward and 2 steps back. At least get a diagnosis and figure out whether you are doing yourself any harm, or if you can just work through it.
I’d lay off all of the specialty stuff for a little while and get back to the basics. Once your healthy and you get yourself dug out of this hole, then you can start adding in the fancy stuff (chains/bands/specialty bars/DE days/boards/rack pulls/box squats,Sheiko/Coan Philippi/Westside, etc.) Until then, I’d focus on doing the movements that never cause pain, and figuring out which exercises you need to be doing in order to rehab your injuries.
Just my .02 worth. But whatever you do, don’t quit. Not now.[/quote]
Thanks alot man. And unfortunatley I didnt get your post till after my workout today. Otherwise I wouldnt have worked out.
Well heres the plan. My shoulder cant handle benching 3x a week from sheiko. So Ive decided to go ahead and do the Smolov base squat cycle w/ little benching inbetween. I should be gettin my new 10mm forever lever belt sometime this weekend, so hopefully I can start the cycle on monday.
[quote]BlackLabel wrote:
Well heres the plan. My shoulder cant handle benching 3x a week from sheiko. So Ive decided to go ahead and do the Smolov base squat cycle w/ little benching inbetween. I should be gettin my new 10mm forever lever belt sometime this weekend, so hopefully I can start the cycle on monday.[/quote]
I give you credit for wanting to give Smolov a go, but coming off of Westside I just don’t think it is the right program. If you want to try to smash your squat with volume you decrease your chance of injury exponentially? by increasing volume somewhat gradually over time, rather than going from very little volume to massive volume. No matter what you do, all the best!
If you really are serious about giving Smolov a try I would recommend pming Avocado, I remember him giving people some pretty good advice about Smolov.
[quote]mrodock wrote:
BlackLabel wrote:
Well heres the plan. My shoulder cant handle benching 3x a week from sheiko. So Ive decided to go ahead and do the Smolov base squat cycle w/ little benching inbetween. I should be gettin my new 10mm forever lever belt sometime this weekend, so hopefully I can start the cycle on monday.
I give you credit for wanting to give Smolov a go, but coming off of Westside I just don’t think it is the right program. If you want to try to smash your squat with volume you decrease your chance of injury exponentially? by increasing volume somewhat gradually over time, rather than going from very little volume to massive volume. No matter what you do, all the best!
If you really are serious about giving Smolov a try I would recommend pming Avocado, I remember him giving people some pretty good advice about Smolov.[/quote]
They do give you an introductory 1 week program. The program is designed for coming back from a major layoff. I figure if you can do the program after one of those, then I can do that. They have 2 threads goin about this rite now, which Ive asked questions on. I thought you were commenting on those also?
[quote]BlackLabel wrote:
They do give you an introductory 1 week program. The program is designed for coming back from a major layoff. I figure if you can do the program after one of those, then I can do that. They have 2 threads goin about this rite now, which Ive asked questions on. I thought you were commenting on those also?[/quote]
So you must be talking about Smolov Jr.? No I haven’t jumped in those threads at all. I’m sure the people in those threads can advise you much better than myself (I have no experience with Smolov), I’ve just read a decent amount about it a couple months ago.
[quote]mrodock wrote:
BlackLabel wrote:
They do give you an introductory 1 week program. The program is designed for coming back from a major layoff. I figure if you can do the program after one of those, then I can do that. They have 2 threads goin about this rite now, which Ive asked questions on. I thought you were commenting on those also?
So you must be talking about Smolov Jr.? No I haven’t jumped in those threads at all. I’m sure the people in those threads can advise you much better than myself (I have no experience with Smolov), I’ve just read a decent amount about it a couple months ago.[/quote]
I am talking about the base cycle, not sure if that is smolov jr tho.
And I havent asked, but noone in the thread has mentioned any kind of switching phase other than the base cycle, to the intense meso-cycle.
1-27-09 ME bench day:
Reverse band bench: (Average band)
135x5
Add 2 board
225x5
275x4
315x2
*add light band
365x1
385x1
405x1
415x1
I have no idea what the band tension was, im guessing 155 at the bottom, 100 at the top.
*take away average and light band, add reverse micro mini.
225x4
245x2
265x1
275x1
Again, not sure of the tension on these, im guessing 20 at the bottom, 10 at the top.
I was getting sick of all the dissapointing workouts I was having, so I just decided to have a little fun, and move some crazy weights.
But I was pretty serious about the 4 sets w/ just the micro mini band. Those reps felt pretty solid. And I really focused on my arch, and tucking my shoulder blades together. That seemed to help a bunch. I think I coulda hit 285 with a spotter.
I was thinking deadlifting may be the key thing that agrivated my shoulder, for a few reasons.
Ive only been deadlifting heavy for close to 2 months, so it seems the heavy pulling each week is irritating my shoulder.
I pull sumo, with a hook grip. My right arm is the underhand grip, and left arm overhand. Looking at my shins, the left one has alot of scabs, where my right has close to none, making me think that when I pull, my right arm strays from right shin, putting alot of pressure on my biceps and shoulder.
On tuesday I pulled with a Hybrid sumo stance, that seems to have agrivated my shoulder very little.
Any thoughts on this would be greatly appreciated. I could just be talking out of my ass.
3-2-09 Smolov, Week 1, day 1
Squat:
230, 9 reps, 4 sets.
Im basing my % of 335. Todays workout was alot harder then I expected. Just thought it would be a light introductory day into the cycle, guess I was wrong.
3-3-09 RE bench day:
Flat bench:
135x5
135x5
185x5
225x6
205x9-10?
Incline bench:
135x5-close gripped
back to regular incline
155x5
185x5-PR
Skull crushers (45 lb. bar):
barx10
55x5
55x5
65x5
65x5
DB curls:
30x6
50x6
40x5
30x10
Rolling DB ext.:
25x5
30x5
30x5
30x5
Pretty tiring workout in all. My triceps are soar already. I havent breaken 6 reps w/ 225 in over a year, its getting really fucking old. I might have been able to get 7, maybe, but I wanted some gas in the tank for my 205 set.
I started doing incline close grip, but quickly realized that wasnt a good idea for my shoulders, and switched to regular incline.
As for smolov, my new belt should be in by tommorow. My legs are pretty soar right now, hopefully their better bye tommorow!
When I was warming up for the 2nd day of Smolov squats, I pulled my hamstring. I think ill just wait till summer to do smolov. Then I can just sit in a bathtub of ice outside, and be much less soar everyday.
[quote]BlackLabel wrote:
When I was warming up for the 2nd day of Smolov squats, I pulled my hamstring. I think ill just wait till summer to do smolov. Then I can just sit in a tub of ice outside, and be much less soar everyday.[/quote]
I’ll be doing smolov this summer too. I can’t wait.