Heavythrower's Volume Experiment

Training Over 35 Lifter
41

fucking GREAT post K,

Look at my parents, my sister, I am a small guy, i was meant to be a small quick type person(at 18 i could jump and grab a bb goal with both hands, at only 5’6") that is, a small quick and explosive guy.

I had a drive in me to be a big strong guy, and I have fucked up my body by busting my ass for 30 plus years in the gym under the barbell and in the rack.

it is what it is…

thanks so much for the support guys.

and the girl in the photo is Andreas Solaris, or better know in Brazil as "muher melonica " translated : the melon lady…lol

42

[quote]Colin Wilson wrote:
Enough of that shit, I can’t believe noone asked you who the girl in your Profile pic is…over 35 doesn’t mean were dead after all…lol[/quote]

your wifey is full of dangerous curves too Collin…you know how it is…lol

43

last two days:

yesterday-

upper back pulling:

hammer iso pulldown, 2 plates, 5x10 this is the reason (as far as strength athletes are concerned, the hammer machines are total bullshit. a few months ago at 230lbs, I did chins for 6 reps with 50lbs on me, and 100lbs x 2.

right now i can not do a single chin up, nope, not one, but i can bust out sets of 10-12 reps with what is approaching bw with the hammer iso pulldown. hammer strength machines, good bb tool, but shit for real strength building. I just started using this machine because i cannot chin anymore due to my neuromotor deficits on my right side, i cannot imagine before how many plates it would have taken me to get a real workout on this machine before. somebody please quote this and send it to professor X, lol.

chest supported row, DC style 3 plates x 9-4-2 used wide underhanded grip

hammer iso seated row with neutral grip, 6 plates on left side x 10, 3 plates x 10 right side.

cable iso lateral pulldowns, slow tempo as FISCHER suggested, 5x10 with what would have been a warm up a few months ago, held peak contraction at bottom for 1-2 seconds, and really got full stretch at top.

dumbbell curls, left arm 60lbs x 10, right 25lbs x6-8 for many sets.

today- vertical pressing

am- barbell strict military press 7x5, top set 55kg, slow tempo, with pause at bottom and top, trying to take FISCHER’s advice on “rehab with weights” slow tempo pumping blood into area and getting Full ROM.

PM- dumbbell standing overhead press, 5x10x50lb dbs again, slow tempo with pause at bottom and top at peak contraction.

dumbbell shoulder tri-set: front raises x 10, side latgeral raises x 10, rear delt raises x 10, 3 rounds.

whew! PUMP-city!!!

put neck traction on , then hot as could tolerate shower with neck mobility and shoulder rolls.

THANKS FISCHER!!!

44

[quote]FISCHER613 wrote:
Please go see an ART practioner sooner than later. Apply heat to the area before putting that thing on.

Then take a hot shower with the water on your affected areas and slowly move your head all around. See how that feels.

Really look into getting a hammock[/quote]

Hey Fish where abouts in Illinois are you? My best friend just moved up there to Fort Wayne in January, if you are close I am sure he would like to know good gyms etc. He is on here Doogie.

45

[quote]FISCHER613 wrote:
Oh and sleeping I was told to start sleeping with my affected side lliteraly tied down to my side so when on my belly my right arm won’t get impinged as much throughout the night.[/quote]

Sorry to backtrack, just getting caught up.

This is great advice. I suffer with impingement in my right shoulder and I always sleep on my right hand side with my right arm above my head under my wife’s pillow with the weight of both our heads on it.

Shit I wished I’d noticed this before. Great wisdom Fischer. I’m going to stop doing it straight away and see if it helps.

HT what prompted the Prof X outburst? LOL

I have to agree with you though. Half of what makes a bodybuilder a bodybuilder is the ability to diet and get into contest shape, it’s not about just being big.

That’s why I never call myself a powerlifter because I’ve never competed.

Great new log.

46

I am in Naperville, western suburb of Chicago.

HT how do you feel today?

Oh and how I strapped my arm down was to get a real big belt and just cinch it shut (loosely) right over my bicep and then of course around ny body. Worked nice but the hammock is better.

Start doing external rotators (shoulder horn is best here), ytwl’s every workout.

Broken record here: Get a massage by a credible source or have your wife every night massage your traps/neck/shoulder girlde area. Better if done by both.

Whole object here is to saturate the muscles with blood and then get massaged to break up the scar tissue. Please don’t let your ego get in the way and start to go heavy. 40-50% of max done for slow reps.

Hope this helps

47

Art Practitioner. Will work wonders for you. Just be prepared for pain.

Gravity boots: Where you hang upside down. Do these at end of every workout-then do your neck moblity work— This is where everything usually starts to come together for guys with Tackler’s Neck. My PT called it that.

48

Fish I went with the Graston for my shoulder, had the ART done on the back. Have you any experience with the Graston?

49

[quote]FISCHER613 wrote:
Art Practitioner. Will work wonders for you. Just be prepared for pain.

Gravity boots: Where you hang upside down. Do these at end of every workout-then do your neck moblity work— This is where everything usually starts to come together for guys with Tackler’s Neck. My PT called it that.[/quote]

Sorry for the hijack but what do you think of inversion tables? Been thinking of getting one for a long time just haven’t pulled the trigger.

50

[quote]FarmerBrett wrote:

[quote]FISCHER613 wrote:
Oh and sleeping I was told to start sleeping with my affected side lliteraly tied down to my side so when on my belly my right arm won’t get impinged as much throughout the night.[/quote]

Sorry to backtrack, just getting caught up.

This is great advice. I suffer with impingement in my right shoulder and I always sleep on my right hand side with my right arm above my head under my wife’s pillow with the weight of both our heads on it.

Shit I wished I’d noticed this before. Great wisdom Fischer. I’m going to stop doing it straight away and see if it helps.

HT what prompted the Prof X outburst? LOL

I have to agree with you though. Half of what makes a bodybuilder a bodybuilder is the ability to diet and get into contest shape, it’s not about just being big.

That’s why I never call myself a powerlifter because I’ve never competed.

Great new log.[/quote]

me and x go way back. some epic internet battles…lol

my "x tolerant neuroreceptors have just been saturated at this point, and pretty much everything he types irritates me at this point. a few others have reached this point too and now he is attacked on almost every thread he posts on, and he has EARNED it.

about the only thread I leave him alone is his own log, which IMHO should be sacred ground, if you do not like what somebody is saying in their personal log, stay the fuck out of it.

51

@ dday I like gravity boots better if your able to use them

52

My Art practioner use both techniques with me so yes like both.

53

last few workouts- been taking Fish’s recommendations, and in just a few days I already feel better.

as part of Fisher’s rehab suggestions I do the following every day every workout:

  1. before traiing I apply heat liniment to neck and shoulder and do extensive warmup

  2. between each and every set I list here, during the "rest periods"i do some sort of rear delt- upper back-neck isolation/rehab/mobility work, these include weighted shoulder rolls, mini band pull-aparts, or mini band face pulls, YTL raises, shoulder dislocates either with band resistance or body weight, etc.

  3. before during and after workout consume at least a gallon of water total.

  4. after each session, I immediately apply moist heat on neck, take copious Ibuprofen, and prescription muscle relaxers,and then put on my cervical traction device for 15-20 minutes.

  5. take hot shower or jump in hot-tub and do more neck and shoulder mobility work.

  6. get massage every night from wifey, and at least once a week(yesterday was first session) get ART by a competent professional to do intensive soft tissue work on my neck.

  7. decrease loading LOTS, avoid any explosive movements (argh, my beloved olympic lifts and their variations :(((( you have no idea how much this damages my psyche, and concentrate on slow full rom repetitions with pauses at bottom and pauses at top of peak contractions. this too is very mentally hurtful, so much so I hesitate to even list my poundage’s…sigh…

my nickname at the commercial gym I train at ( i train about 70% in my garage and 30% at this gym for the last 10 years is “Old-School” because pretty much the only thing I ever do is squats, deadlifts, or Olympic Lifts.

monday-

  1. strict military presses, 5x10, top set 55kg
  2. dumbbell standing overhead press with neutral grip 3x15 x 50lbs
  3. dumbbell clean to press, 2x20 x 35lbs
  4. barbell front raises with close-medium-wide grip giant set 10/10/10

tuesday -

  1. back squat (all sets with 200lbs of chain total, all of chain loaded at top of lift, 90% deloaded at bottom) bar x 25, 30kgx20, 40kgx15, 60kgx10m 70kgx10, 90kgx10

  2. GHR 5x10

  3. db SLDL 3x10

  4. tabata squats with barbell loaded with 125lbs of chain, (about 60lbs at bottom, 185lbs at top) 8 rounds, of 20 seconds of work with 10 sec rest. high end rep range 15, lowest 8

today, Wednesday-

  1. barbell curls 3x10x95lbs

  2. machine skull crushers(complicated to explain this one, on a seated chest press machine, i rig up an empty barbell and do triceps extensions 5 x 10-20 reps

  3. standing db curls, 3x10x50lbs with left, 3x10 x 25lbs with right

  4. triceps pushdowns in cable machine, entire stack x 10, then stip set from entire stack x6 all the way down to only about 1/5 the stack 6 strip sets total

  5. seated incline db curls, 3x15 x 20lbs.
    standing one arm db extensions 3 x 20 x 20lbs.

7 tabata sprints on airdyne bike.

already feelin much better, THANKS FISHCER!

54

Alright, alright! Good going here HT.

Glad your starting to recover.

Rick

55

after performing my “marital obligations” with the wifey and appropriate snuggle time…slept in the recliner last night, slept for about 6 hours straight, that is like 3 times more than usual! woke up the morning with no arm pain or numbness.

56

[quote]heavythrower wrote:
after performing my “marital obligations” with the wifey and appropriate snuggle time…slept in the recliner last night, slept for about 6 hours straight, that is like 3 times more than usual! woke up the morning with no arm pain or numbness.[/quote]

Heavy keep it up man.

57

Damn dude nice work.

Im buying a recliner.
ok not really - lazy boy’s scare me.

I am finding as I bring back o-lift-
the more shit starts to flare up.
its sad but maybe needed here too.

58

Keep up the good work HT.

(and a big thumbs up to Fischer)

59

last few:

still doing the neck mobility pre-hab rehab stuff between each set, and the neck traction after with heat.

have not been able to get into see my ART/Chiropracter again though…guy is ALWAYS booked.

no particular order, frankly i cant remember when i did these, but here are the highlights from the last few days

chest-

flat db bench 5x15 x 50lbs, with pause at bottom and top 1x7x770lbs

cable crossover tri set from different angles 10/10/10

dip machine with wide grip and leaned over to stimulate more pec, sort felt like a neutral grip decline press- worked up slowly until I did entire stack x 6, then did a strip set.

sprints

legs-

leg press, 1 plate each side x 10, 2 plates x 20, 3 x 30, 4 x 40, 5 x 10(THOUGHT I WAS GOING TO SAY 50 DIDN’T YOU? HAHA, nah, the 4 plates each side x 40 nearly made me pass out.

db sldl 80x10, 10, 10

leg ext leg curs(yep…you heard right, heavy thrower is doing leg ext and leg curls on machines, hell is officially freezing over) many sets, may reps

sprints

upper back-

hammer iso pulldown, 3 plates each side for a ridiculous amount of reps, this is from a guy who cant do a single chin up right now…YEAH hammer machines, the right tool to make a weak crippled up person still seem strong. I am not sure if this is “good” for this particular machine, but I have only seen one other dude do 3 plates each side on this machine, not for as many reps as I did, AND he was REALLY putting a lot of body Englishhe and momentum behind it, but he is a BIG guy, one of only about 3-4 guys at this gym that I consider real “bodybuilder-type”

chest supported row, 1x6x3 plates, 1x12x2 plates with no rest. sort of a mini strip set.

sprints

legs-

trap bar dl, 320x10

leg press 5 plates each side x 20

leg ext and leg curls

half-ass sprints

yesterday- shoulders-

hammer iso seated shoulder press, 2 plates each side: after doing a ridiculous amount of reps (stopped counting after 20) with no warmups before that set, then i slowly worked up to 3 plates plus a 10 on each side.

again, not to sound like a broken record here, but please guys, keep you ego in check with with the machines. I cannot do a strict military press with over 205lbs right now, so take that for what it is worth.

seated neutral grip machine press, this one put my hands farther out in front of my body than i really wanted, but after experimenting with several of the shoulder machines it was the one that felt the most comfortable at the same time being diff. from the hammer machine.

worked up to entire stack for like 4 reps, then did a strip set all the way down to almost nothing loaded at all.

cable delt raised, various angles, ridiculous light weights and high reps, just getting blood into the area.

sprints

felling about the same, a better than when i first started, but not any noticeable improvements from the first week.

60

[quote]kmcnyc wrote:
Damn dude nice work.

Im buying a recliner.
ok not really - lazy boy’s scare me.

I am finding as I bring back o-lift-
the more shit starts to flare up.
its sad but maybe needed here too.

sad truth is it not K?

[/quote]