Just watching those 20 reps made me feel pukey. It was an awesome show of strength and endurance. The latest bee in my bonnet is 20 reps front squat at 135. It’s not nearly as impressive but front squats kick my ass.
I know I am a bit late, but crazy squats, Brett. My best at 1.5 x bw is 2!, hehe. and its not quite 1.5x either, I weigh 225, and did 2 reps at 335, a bit short of the 20 you did. DAMN, that’s impressive.
About the rehab, my arm is pain free after my first upper body day in 6 weeks, I am back, upper body-wise! Flying to Texas to see the son graduate from Air Force Basic Training Wednesday through Sunday, and will start my bench and millie days back up after we get back. Can’t wait.
Hope your rehab ends soon too, bro.
Farmer,
I didn’t read the header so i was just watching the video without any expectations, no offense intended but when I saw the first one I figured you were doing 3-5 reps, but you just kept going on and on like a squatting robot sent from the future to make me feel bad about my lack of effort and intensity. Nice work, don’t ever make me watch something that motivating again.
[quote]BrianHanson wrote:
… but you just kept going on and on like a squatting robot sent from the future to make me feel bad about my lack of effort and intensity.
[/quote]
hahahahaha. yes, indeed.
:-/
Kent - I think the BB stuff will make a nice change and give my joints a bit of a rest too.
Ourboro - I think 20 reps on front squats would be a nightmare. Front squats kill my abs even at low reps.
Ogre & BH - Thanks guys.
23/05/2011
Front squat/Back squat Compound set (no rest between, just enough time to rack and change grip)
220 lbs x 6 / 7
198 lbs x 6 / 7
176 lbs x 6 / 5
154 lbs x 6 / 4
132 lbs x 6 / 5
Leg curls/RDLs Compound set
70 lbs x 8 / 5 @ 132 lbs
70 lbs x 7 / 5 "
60 lbs x 7 / 4 "
60 lbs x 6 / 3 "
Pushdowns @ 66 lbs (supersetted with) DB curls @ 30.5 lbs
12 - 8
10 - 7
9 - 6
8 - 5
6 - 6 @ 22 lbs
Just feeling out my shoulder on the arm work, hence the ‘baby’ weights. Shoulder felt fine.
The leg workout was an absolute killer. 2 minute rest periods were way too short. I like to think I’m fairly fit, but I was ‘collapse on the floor’ knackered after that. The quality and volume suffered because I was so gassed. I will extend the rest for Thursday.
24/05/2011
A.M
Bike ride - top and back - 6.5 miles - 39 minutes.
Slow because it was windy.
P.M
W/U
Band pull aparts x 20
Band dislocates x 20
Face pulls @ 66 lbs x 20
Inc DB Flyes @ 30.5 lbs x 12-10-10-10-10
Wide Grip Pulldowns
88 lbs x 12-10-8
66 lbs x 10-9
DB laterals @ 14 lbs/DB press @ 30.5 lbs compound set (no rest between, just long enough to switch DBs)
10 - 8
10 - 7
Seated Rows (close neutral grip)
88 lbs x 13-11-10-9-9
DB shrugs @ 53 lbs
12-12-12
Went OK. A lot of the weights were too light because I didn’t know how much to use or how my shoulder would be. After the last two sets on flyes, I did 10 reps on DB press just to see how it felt. Shoulder feels OK right now, but I’ll know more in the morning.
Used a slow rep speed. Tried to really concentrate on certain muscles and make them do the work, ie initiating the rows with scap retraction etc. The opposite of how I normally train. I managed to still get a ‘worked’ feeling despite the low weights. I will probably be very sore tomorrow.
Little behind but damn that 308x20 was awesome! Crazy strong.
Nice pressing-
and that leg workout is crazy.
like stark raving englishman crazy
sort of a cuban press of squatting.
I am so relieved that Guy Ritchie depicted the life in England exactly.
I know how films can be misleading.
Our lives here are a exaclty of the office and Family guy.
dday - Thanks.
Kevin - I thought American life was more like The Waltons. In fact for ages I thought it was a ‘reality’ show.
25/05/2011
“AAAARRRGGGHHHHH!!!..MY CHEST!!!”
Two weeks with no upper body work, then first session back I start with 5 sets of flyes. Not smart!
Had my second PT session today and I’ve come to the conclusion that I’m wasting my time and that they’re not going to be able to do anything for me. Had a different physiotherapist today and after giving me a load more stretches (all of which I already do) she didn’t seem to know what else to do with me.
I don’t think it’s their fault, it’s just I think most of their work consists of helping old people who have had breaks and stuff get their mobility back, not deal with knee pain in otherwise healthy people.
I don’t mean to sound ungrateful, but they’re in a different world, for example my ‘strength’ work for this week is to stand with my back to the wall and squat down until my knees are at an angle of about 120 degrees (musn’t go as far as parallel mind you) and hold it for…wait for it…10 seconds!!! Challenging eh?. Yep, that’s going to do me a lot of good. Frankly, I don’t think I’ll bother.
I had some shitty dr.s and PT types.
went to an amazing chiro who changed my life
and now only takes cash.
then I took some classes and that helped
wow I had no idea the Waltons made it out of this country.
I am sorry.
[quote]FarmerBrett wrote:
Tried to really concentrate on certain muscles and make them do the work, ie initiating the rows with scap retraction etc. The opposite of how I normally train. I managed to still get a ‘worked’ feeling despite the low weights. I will probably be very sore tomorrow.
[/quote]
This is a great realization. I discovered it myself in rehabbing my shoulder.
In terms of docs and PTs, I found that I really had to shop. I found a surgeon who played collegiate hockey and is the consulting sports orthopedist for the Denver [Colorado] Public Schools. And my ART guy is also a personal trainer, a Poliquin devotee, and just jacked. Professionals like these were able to put my rehab in a context that worked for me. I spent my last appointment with my orthopedic surgeon discussing “safe” numbers for my then-upcoming PL meet in terms of bench. He totally got it.
Sorry to hear about the PT. I agree that it can be completely hit or miss with them and most aren’t really used to working with athletic types.
That leg workout sounds killer and I’m going to borrow some cues from it.
james
[quote]atypical1 wrote:
Sorry to hear about the PT. I agree that it can be completely hit or miss with them and most aren’t really used to working with athletic types.
That leg workout sounds killer and I’m going to borrow some cues from it.
james[/quote]
When i had my gastroc tear last december and had to come to the hospital as an out-patient for physio although we got along fine and she was a good nhs physio even she admitted that within the nhs the aim is only to get a person back to everyday function–and that for anything else i would have to go to a private sports specific physio–of which there are very few .
On the plus side when the injury happenned the gp that saw me was an ex Rm amd Rm medical officer and was able to talk me through my entire initial rehab and was totally realistic about what to expect.
Luck of the draw i guess unless the budget stretches to specialists.
What it did make me do is join the gym where i now train simply for access to the pools.
Kev, James and KP - I did have a great chiro/sports physiotherapist who, as a bonus, was also a big strong guy capable of throwing me around, but unfortunately he took a job at a University and moved away. I guess I’ll have to start trawling through the yellow pages and find a new one. It’s a shame having to when you’ve already found a great one.
Big nurse - I’m not complaining really. I know the NHS is stretched and as I said to the PT yesterday, I can live with my knees as they are, but obviously if there’s a chance that they could be made better, then I’d pursue it. At least I’ve tried now and I’ll do what I can myself and if they get worse again, then find someone private.
26/05/2011
Back squat @ 220 lbs x 10-10-10-10-10-10 (6 sets)
RDLs @ 165 lbs x 10-10-10-10 (4 sets)
DB curls @ 30.5 lbs x 8-8-8-8-8 (5 sets) …supersetted with…
CG BP with EZ bar @ 77 lbs x 10-10-10-10-10 (5 sets)
Really enjoyed this w/o. Left 2 - 2.5 minutes between squat sets, just about right. Felt my quads starting to cramp up during the last couple of sets…NICE!!!
I’ve decided to stick to this sort of stuff for a while. Gonna try and build me some muscle!
Although I still can’t help feeling that because the weights aren’t that heavy that I’m not working hard enough. I need to change my mind set.
I’m not that sure of what I’m doing sets, reps, rest intervals wise for muscle growth, so I’d be grateful for any advice from you guys who are more experienced at this sort of thing.
I know theres been an article that says you cant do both, but I disagree, why cant you concentrate on strength on the main lifts and then all your assistance work can devoted to hypertrophy, and getting SWOLE! Thats kinda what Lord Wendler is preaching in his new 5/3/1, I can definitelty say that I have gotten bigger with a shit ton of assistance kind movements (rows, chins, shoulder iso exercises and the ilk) and stronger by concentrating on same with the Bench, Squat and DL? Speaking relatively it has worked for me, I dont use assistance exercises to help with the main lift because the only way I get better at the main lift is by doing them, assistance stuff never seemed to translate into better numbers in the big 3.
Basically I believe you can have your cake and eat it too, just my .02
[quote]FarmerBrett wrote:
Kev, James and KP - I did have a great chiro/sports physiotherapist who, as a bonus, was also a big strong guy capable of throwing me around, but unfortunately he took a job at a University and moved away. I guess I’ll have to start trawling through the yellow pages and find a new one. It’s a shame having to when you’ve already found a great one.
Big nurse - I’m not complaining really. I know the NHS is stretched and as I said to the PT yesterday, I can live with my knees as they are, but obviously if there’s a chance that they could be made better, then I’d pursue it. At least I’ve tried now and I’ll do what I can myself and if they get worse again, then find someone private.[/quote]
From what i found out during my own injury most ‘sports’ physios are quite limiteed specialists as just about the only people that can afford them privately are not weightlifters/trainers but usually squash players (privately) or football clubs.
I would be very surprisd to find a physio who specifically understands weight training problems–i can almost imagine the scene of a weightlifter going to see an nhs physio with knee problems from deadlifting over 200lbs–way outside any ‘normal’ frame of reference !!
[quote]MattyXL wrote:
I know theres been an article that says you cant do both, but I disagree, why cant you concentrate on strength on the main lifts and then all your assistance work can devoted to hypertrophy, and getting SWOLE! Thats kinda what Lord Wendler is preaching in his new 5/3/1, I can definitelty say that I have gotten bigger with a shit ton of assistance kind movements (rows, chins, shoulder iso exercises and the ilk) and stronger by concentrating on same with the Bench, Squat and DL? Speaking relatively it has worked for me, I dont use assistance exercises to help with the main lift because the only way I get better at the main lift is by doing them, assistance stuff never seemed to translate into better numbers in the big 3.
Basically I believe you can have your cake and eat it too, just my .02[/quote]
I agree, it’s just that I’ve been doing the whole strength thing (low reps, heavy weights on the big 3, + tiny bit of assistance) pretty much exclusively for the last 18 months and I’m feeling a bit worn down from it. Also I seem to have developed some overuse injuries and some weak areas that need work.
I think “a change is as good as a rest”, so rather than take a break I’m going to switch focus and have a go at some ‘hypertrophy’ training. I will definitely go back to the heavy weights soon, don’t worry.
BN - Yeah, I can picture the scene. Weightlifter says to doctor: “doctor my knees hurt when I squat”. Doctor: “then don’t squat. Next!!!”.
27/05/2011
W/U
Band pull aparts x 20
Band dislocatse x 20
Face pulls @ 66 lbs x 20-20
then
Wide grip pulldowns @ 88 lbs x 10-10-10-10-9
Inc DB flyes @ 41.5 lbs x 10-10-10-10-10
Seated row @ 99 lbs x 10-10-10-10-10
Standing DB press @ 41.5 lbs x 10-10-10-10-7
Barbell shrugs @ 220 lbs x 10-10-10
Pleased with the DB presses, a long way to go still, but 3 weeks ago I could barely lift my right arm at all. So some progress.
Should have done some hill sprints, but I couldn’t be bothered. I’ll do them tomorrow.
[quote]FarmerBrett wrote:
Kev, James and KP - I did have a great chiro/sports physiotherapist who, as a bonus, was also a big strong guy capable of throwing me around, but unfortunately he took a job at a University and moved away. I guess I’ll have to start trawling through the yellow pages and find a new one. It’s a shame having to when you’ve already found a great one.
Big nurse - I’m not complaining really. I know the NHS is stretched and as I said to the PT yesterday, I can live with my knees as they are, but obviously if there’s a chance that they could be made better, then I’d pursue it. At least I’ve tried now and I’ll do what I can myself and if they get worse again, then find someone private.[/quote]
Don’t these SPT’s know each other? Can you call him and get him to reccommend someone?