Moving right along, relatively. I will be starting a Madcow routine today to see how it goes. Somewhat apprehensive to doing it, but figured I will give it a shot for something different. I have not done a 5x5 style program in about four years, so any input along the way from anyone would be greatly appreciated.
Hopefully I can keep up with posting my sessions, the last time I had a log on here (in 2009) I got so busy with life, I couldn’t get on here every day to post. So hopefully this go around will be better. Here are my current stats as of last week which I tested:
STANDING AB CRUNCHES
Some sort of weight setting on a cable machine.
Metric crap ton of stretching.
Everything was solid today. Benching and rows felt pretty easy, still feel slightly uncomfortable under the bar on bench. Hopefully this will work itself out in the next few weeks.
Everything went great. Bar speed on military presses was ridiculously fast, but I am really wanting to take it slow with those. Next week I will do hang cleans in place of my deadlifts, and just alternate each week between the two. The accessory work I am still trying to dial in, so any recommendations on that would be appreciated.
[quote]DixiesFinest wrote:
What did you do to your shoulder?[/quote]
Years ago I had a string of injuries (bad luck I guess) from climbing and mountain biking. I tore the cartlidge in my right wrist which required surgery (TFCC repair). I tore my rotator cuff in my right shoulder, and about a year later I tore the AC joint in the same shoulder from a crash I had on my mountain bike. I remember my doctor started to not charge me for x-rays at the time. lol
Since then, I’ve had a hard time progressing in the flat bench specifically. This year I tweaked my shoulder again from benching, it scared me so I let it rest, and slowly have reintroduced heavier upperbody stuff. It feels great now by the way.
I can DB press and decline bench totally fine. My quess is the freedom of movment in the DB bench, and the reduced ROM in the decline. I also think it is the same reason I can not BB curl heavy with out wrist pain, because I only have ~70% mobility in that wrist (from pronation to supination). So I think it causes problems in getting a good grip on the bar, getting my wrist/elbow inline with my shoulder, and properly tucking my elbow. Likewise, I usally do hammer curls, or light EZ bar curls. I’ve managed to train around it for years, but it has stumped my upperbody progress for sure, which I think shows in my lifts.
[quote]Evolv wrote:
Everything went great. Bar speed on military presses was ridiculously fast, but I am really wanting to take it slow with those. Next week I will do hang cleans in place of my deadlifts, and just alternate each week between the two. The accessory work I am still trying to dial in, so any recommendations on that would be appreciated. [/quote]
Great job. I can relate with having to go easy on lifts to avoid injury or further injury. Just keep leaving ego at home and take babysteps when it comes to upping the weights. You’ll murder those numbers, I’m sure.
BTW I’m curious, why are you going to alternate between hang cleans and deadlifts?
To answer your question, basically for the same reason I posted in your thread you started on deadlifting frequency( One Armed Row and Bench Critique - Beginners - Forums - T Nation ). It is just what I have found works for me over time. I usually always try to have some type of posterior movement though, not necessarily hang cleans all the time. Rack pulls, power cleans, snatches, clean and jerks, etcetera. Partly, I hate to deadlift a lot and I enjoy doing olympic lifts, so it just adds variety. Also, the deadlift has always been fairly strong for me, and I’ve never really had to “work” at improving it.
10 minutes on bike since I had to wait on a rack to use. Same old GMs and warm-up like always.
SQUAT
170x5
210x5
250x5
295x5
335x3
250x8
BENCH
95x5
115x5
135x5
155x5
180x5 (only supposed to do 3, but they felt light)
135x8
ROW
95x5
115x5
135x5
155x5
180x5 (same as above)
135x8
RDLs (on box, from deficit for added ROM)
225x8
225x8
DIPS (60s rest b/w sets)
+25x20
+25x20
Skipped stretching today, shame shame on me.
Got done with training which took a little longer than expected, somewhat due to people wanting to talk. I hate when that happens, I am really one of those people that will wear a hoodie year round for this reason with the hood up so no one bothers me. Anyway, after I got out of the gym I went on an hour walk with my girlfriend and her dog, an Australian Shepard who is absolutely awesome. Then went and pounded down some pseudo Italian food at the Olive Garden. Afterwards, we both rolled out of the restraunt like two walruses on dry land. Also, broke out some old Exhorder for training today, haven’t listened to them in a good while…
HANG CLEAN
worked up to 185x5, haven’t done these in a long time. Felt a little awkward.
SQUAT (light)
175x5
215x5
260x5
260x5
STANDING MIL PRESS
95x5
95x5
115x5
120x5
LOW INC. DB PRESS (60 sec. rest)
50’sx20
50’sx13
UPRIGHT ROW (60 sec. rest, used a fatter EZbar today, not sure of bar weight.)
75x18
75x10
~15 minutes of stretching.
I really want a deep tissue massage, my hips, low back, and glutes are so tight despite stretching and foam rolling. It is the only thing I have found to alleviate this. Happy Turkey Day!
Despite waking up at 4:30AM and sleeping like ass, everything felt light and smooth. Really great day actually, had fun, saw a buddy of mine who was benching very strong so it helped to have some inspiration in there. Met a really big douche bag also, I could go on a rant-- but I won’t, because its not important.
Static stretching, then bought a Little Caesars pizza, pounded that down and then went on a 1 hour walk with my girlfriend and dog at the park.
Missed a rep on my squats. I’m thinking maybe because I squatted heavy on Saturday so perhaps not enough rest in b/w both days. I dunno, 345x3 felt really light on Saturday and today it felt heavier for sure. Not going to worry about it, if Friday goes better, its all good.
Next week I will do a deload for just my squats and posterior stuff. I don’t feel my bench/row/press are hendering my CNS and recovery any, so I will continue to add weight next week with those. However, today I felt like absolute ass during my squats and RDLs, and I have felt anything but strong all week, physically.
I usually can tell during my warm up sets on squats; or pulls. If 225 fells heavy and I can not explode that weight up very fast I know I am in need of rest, so I will pay attention to this and comply. Also, I never truly get a “rest day.” I am always physically active, if it is not in the gym I am at work performing some type of manual labor or at home doing it-- so I have to be smart and take this into account. This is some of the reason why I don’t do much conditioning. I work half in residential construction job sites, and the other half in a wood shop-- so I get plenty of time moving and carrying heavy shit all day long.
Continuing on with my deload for the week. Feeling better, but extremely tight in my lower back and hips. Need to go see the masseuse here soon.
Tonight…
10 min. on the mill.
STANDING PRESS
85x5
95x5
110x5
125x5
LOW INC. DB PRESS (60 sec. rest b/w sets)
50’sx20
50’sx18
50’sx12
UPRIGHT ROW (w/ EZ Bar, 60 sec. rest)
75x20
75x15
65x15
STANDING BB TWIST
55x16
55x16
55x16
I have a little bit of anterior pelvic tilt, so I’ve decided to add in some more abdominal work to help offset those imbalances. Standing ab crunches weren’t doing shit for me, so hopefuly with the plancks and barbell twist I will see some improvement. Long day today, going to try and get in 10 hours of sleep tonight.
