Nice work.
No need to log you can say what ever you want or not-
I think I need to go on to the OLAD
and do some joint easy things.
but Im an idiot- the new gym has one pair of 45 lb bumpers
and I can not resist doing something with them each session
still doing my high volume pussy-weights bodybuilding, to try to rehab or at least not fuck up my neck any more than it already is;
still training pretty much every day, and hitting one movement patter each day, neck is feeling much better, but right sided upper body pulling strength is still much weaker than my left, and still getting the numbness in my right hand.
not going to bore anybody with the whole workouts, but like my earlier post I will just give some highlights.
cybex squat press machine, worked up to 11 plates each side for 6 reps. I love this machine. it feels very comfortable and I can move a ton of weight with it, which makes me feel better cuz I can pretend to be strong when I am on this thing.
squats- 140kg x 10, 100kgx10, 60kg x 10 strip set. this is after leg presses and leg curls. I really like the pre-exaustion deal with my leg training, hitting squats last takes the pressure off me mentally that I feel I need to go heavy, and I feel like I am working real hard with weights that are so light that chance of injury is minimal.
stopped deadlifting and dips and overhead work for a week, this has really helped my neck. those three lifts and front squats are what seemed to aggravate my neck the most. sad, they were my favorite lifts, I hope to be able to do them again at some point.
lots of machine stuff and cable stuff for my chest, but very light and lots of reps.
lots of rear delt work with dumbbells.
thats all for now.
[quote]kmcnyc wrote:
Nice work.
No need to log you can say what ever you want or not-
I think I need to go on to the OLAD
and do some joint easy things.
but Im an idiot- the new gym has one pair of 45 lb bumpers
and I can not resist doing something with them each session[/quote]
fuck K, i know how you feel. I have 2000$ worth of bumper plated in my garage and cannot do any OL. fuck that is depressing.
VOLUME VOLUME VOLUME!!! ARRGGGH!!!
yesterday-
leg curls, 3x10-10-10 strip set
leg press 4 plates (each side) x 30, 5 plates x 20, 6 plates x 10
squats 110kgx15, 140kgx10
sumo deadlifts 3x15x110kg
today-
after tons of experimenting with different movements that cause me no pain and do not stress or aggravate my neck issues: here is the one movement that I seem to be able to use a decent amount of weight on:
VERY steep incline seated db press(just like one or two pins from being bolt upright at 90 degrees- 3x6x110lbs note: I start with these in a bottom position that is very narrow and with palms neutral, then press up turning palms towards the mirror)
machine neutral grip seated press 12-10-6 rest pause
wide grip seated dip machine 2x 20
cable fly 3x8
super wide grip barbell in rack pushups, 2x absolute failure(27 reps, 18 reps)
DB shoulder complex (side lateral raises/bent over rear delt raises/front raises 3 x 10
Whew! I’m worn out just reading that!
Do leg curls do any good for you? I used to do them for years, then tried GHR and realized my hamstrings were weak as hell.
not really cav. but it is all about volume right now…and to get in all the extra work i have to train at a commercial gym, and they do not have a ghr. i have one in my garage, but I rarely train in my garage anymore.
hey guys, time to change things up again.
LOVE the high volume stuff, but the direct chest work is KILLING my shoulders, and my chest is barrel enough from genetitics, so from a health and image POV, I am dropping all the machine presses and fly work and focusing my upper body pressing on the OHP and its variations.
also, all the 10-20-30 rep sets are getting a bit tedious, so to avoid stagnation, I am going to lower the reps and increase the sets a bit.
I still am dedicated to rehabing my neck, so OL are still NO GO, but I am going to tried and true routine that focuses on the big lifts, Squats, pulls, presses, that has an insane amount of volume that I have used before.
Christian Thib’s HTT, but taking out the OL movements and adding in presses, squats and deadlift variations.
here is a link to a semi-recent discussion ab out this:
going to start a new thread, and stick with this routing until I milk all the progress I can from it.
have not posted in a long time, I have been experimenting and trying different things, the CT HTT redux did not work out at all, too many of the movements aggravated my neck injury.
basically I train like a bodybuilder now, lots of volume, one body part a day, train every day, and using lots of machines.
what I have learned is that consistent use of machines with lots of volume can put on lots of muscle mass without stressing your body and nervous system(in other words you can recover from a workout of 12-20 sets with machines than with barbell exercises), allowing for higher volume, more frequent training, with less risk of injury.
once in a while, I will throw in a few free weight bb exercises, like push press or deadlifts, or squats, but it is rare.
i train chest, back, legs, shoulders, arms, legs, then repeat.
for chest, i use a lot of select/stack machines, as I HATE hammer chest machines. just cant find one that I can get into a position which does not cause neck and shoulder pain. also use lots of cables, and some dumbbells.
I have gotten pretty strong on the various seated chest press machines, if I am feeling good, i will pyramid up and do the entire stack plus a miniband for 4-6 reps, but most of the time I do not go that heavy, i keep reps 8-12, using giant sets, strip/drop sets, slow controlled tempo on the eccentric, etc. so I have an intense workout without using too much weight.
back: here is where I LOVE the hammer machines. I love the various hammer back machines, on the seated rower, I do 5-6 plates each side for reps, on the iso lat pulldown 3-4 plates each side, then I go on to cable rows and pulldowns, for pretty light weight, lots of high volume and really feeling the muscle contractions, holding peak contraction for a second, and getting a real good stretch. I now do deadlifts every now and then on back day, nothing impressive, depends on how my neck feels, last time I did pulls, i did 220kg for 1, 200kg x 6, and 180kgx11.
legs: pretty much the majority of my leg training focuses on the GHR, and the leg press. couple of things I have changed about my approach to leg training is: i train hamstrings FIRST. i hit GHR, leg curl machines, and DB stiff leg deads, THEN I go to leg press and other quad exercises. now the reason I can do all that hamstring work and still be strong on the leg press, is that I have abandoned my obsession with extreme full range of motion on this movement. I have always buried my knees into my chest, and I have always wondered why so many people much smaller than me and nowhere near as strong as me on “real” lifts (squats, deads, cleans) could do so much more weight than me on the leg press. well, now, instead of removing the saftey pin all together and doing FULL range of motion, i set the pin so i stop at just past parallel, and boy, my loading on this machine has really went up. before, 5-6 plates each side was good for me. now, 10-12 plates each side is norm for 6-10 reps. i did 8 plates each side plus a 2 mini bands for 12 the other day. every now and then I use the power squat machine, and like the leg press, instead of being obsessed with stupid full rom, i set the safety pin at about dead parallel, and now instead of topping out at 4-6 plates each side, i can get up to 10 plates each side when my IT bands feel good. i did squats for the first time in a month day before yesterday, hit 160kgx6, ATG belt and knee sleeves. what I noticed about my squat after the long layoff using mostly leg press and lunges for quads, is i now squat with a much more upright stance, with less forward lean.
shoulders- main focus is rear delts, i do 8-12 sets of rear delts, i give rear delts priority, at the beginning of the workout. then some lateral delt work with cables or dbs, once in a blue moon i will do the hammer iso overhead press( i am stupid strong on this machine, 4 plates each side, even the upper body obsessed jacked up body builder type/gym rats at this commercial gym cant do 4 plates on this machine) just as an ego check, so the hammer press does not go to my head, i do some barbell push presses, my top set is only 205-225 for 2-4 reps. i usually stay with 135-185 on the push press for 8-12 reps.
arms: tons of volume, lots of cables, pushdowns, dumbbell overhead extensions, dumbbell curls, just getting my beach pump on.
progress? my neck is not getting worse, but not much better either. i sit at 225-230lbs, and looking more like a BB than ever. ill post pics soon.
It sounds like a plan.
a good one.
here is my deal - If I go ‘heavy’ or ‘fast’ on any things I like
shit starts to fall apart.
even what I would call simple box squats, snatches, cleans
anything like a 100kg power clean equals jacked up something
so I can empathize.
I detest the HS pressing machines my arms are too long.
and it just irks me that when I can barely press 225 on a bench without pain
I need to use 3 plates on a HS pressing machine - something isnt right.
HT it sounds like a great rehab move
have a great holiday!!
i hear you K…that pretty much is exactly what I am going through.
did a back workout today, hit rows, pulldowns, etc very hard, then finished with 315x20 (used belt and straps) in the deadlift.
Crazy Mike but when I come off this cut this is pretty much the way I am taking my training. I want to bring up my Shoulders and my legs to work on that “X Factor” Roman is always talking about. I would like to get to 225 @ 10% BF instead of being below 200 @ 10%
I feel 100% better these days with no issues in any of my joints and I still get occasionallylly pick up heavy things instead of always picking up heavy things…
Good Luck!
exactly colin. i have to change my attitude that i HAVE to lift heavy barbells explosively EVERY workout.
as a matter of fact, If I only press squat or pull heavy 1-23 times a month I am fine with that.
You guys make me feel really fatter than I am. Just met a guy who is 6 years my younger and can barely walk much less lift anything. Must be something to this training stuff. God bless you guys. Stopping byJimmy Ts on the way north. I’m still chasing 6 plates aside from the floor.
Damn Barry, You make me miss moving the big weight! That being said I jinxed myself last work out. I was doing Goblet squats and mishandled a 100 lb DB and had to awkwardly grab at it to keep it from falling on my foot, pulled a muscle in my fore arm. Just goes to show you Even the lighter weights demand respect, lol…
this is WEIRD!
so Colin gets hurt yesterday, so did I, i pulled a hamstring pretty damn bad yesterday warming up with the standing leg curl machine.
here is the kicker, in Dave Tate’s log over at EFS, he pulled the a hamstring doing the EXACT SAME THING, the standing one leg curl machine!
weird!
[quote]heavythrower wrote:
this is WEIRD!
so Colin gets hurt yesterday, so did I, i pulled a hamstring pretty damn bad yesterday warming up with the standing leg curl machine.
here is the kicker, in Dave Tate’s log over at EFS, he pulled the a hamstring doing the EXACT SAME THING, the standing one leg curl machine!
weird!
[/quote]
Well I think that means you can drop that exercise, bad mojo
[quote]Derek542 wrote:
[quote]heavythrower wrote:
this is WEIRD!
so Colin gets hurt yesterday, so did I, i pulled a hamstring pretty damn bad yesterday warming up with the standing leg curl machine.
here is the kicker, in Dave Tate’s log over at EFS, he pulled the a hamstring doing the EXACT SAME THING, the standing one leg curl machine!
weird!
[/quote]
Well I think that means you can drop that exercise, bad mojo[/quote]
ya, no shit…that is good advice, lol
Think maybe I’ll just take up knitting…
[quote]heavythrower wrote:
[quote]Derek542 wrote:
[quote]heavythrower wrote:
this is WEIRD!
so Colin gets hurt yesterday, so did I, i pulled a hamstring pretty damn bad yesterday warming up with the standing leg curl machine.
here is the kicker, in Dave Tate’s log over at EFS, he pulled the a hamstring doing the EXACT SAME THING, the standing one leg curl machine!
weird!
[/quote]
Well I think that means you can drop that exercise, bad mojo[/quote]
ya, no shit…that is good advice, lol
[/quote]
Yea I should be a trainer. I could do this.
Recent scare! Doing zerchers off pins on Sunday. Worked up to 425. 455 I felt something in mid back and freaked out. Thought it was the big one. I think I’m ok. Scared shitless! I hope all the folks have a great holiday season. Jimmy T and I will be hittin it on the 19th. Food and training at a high level!