Damn, that gives me a dilemma, because I don’t want to be in the same position in a few weeks. Currently I’m doing 10 sets of snatches (nowhere as heavy as you, mind you), warming up to a squat max then doing 3 sets of doubles, then RDL’s or push presses 5 days in a row with weekends off. I feel I’m getting stronger, but I’ve been a ****ing wreck. Aching knees and elbows and lower back. I think I’m beginning to adapt now as the aches are lessening, but I get the feeling my back could still go at any time. It’s a shame because I really want this to work.
What are you going to do now frequency wise? it would seem like nothing to drop back down to twice a week.
…more surgery on the horizon, probably after the New Year…decompression of my once-dominant arm Ulnar nerve…I know my lumbar stenosis is next…when does this all end???
12/19/10 - Sunday
Bench Press (every rep paused & with 1-finger closer than normal grip width) - 45x10x3; 135x5; 155(65%1RM)x6; 165(69%1RM)x6x4
Incline DB Press - 15x10; 55x10x3
Chain Push-ups - BWx5x2
Bent-over DB Row - 55x10
Ring Pull-ups - BWx3x3
Abs
Mike, hang in there!!! You know what your body thrives on and what gets it in trouble…make a game plan and stick to it!!! When it no longer does what you want it to do, switch it up BUT do it smartly! Your the man!!!
Abs
12/21/10 - Tuesday
Sprint Intervals on stationary bike
5 min warm-up
Sprint 30 secs/easy pedal 60 secs x 16 mins
4 min cool-down
Abs
12/22/10 - Wednesday
Legs/Lower back sore - hard to get ‘warmed-up’
Front Squat - 45x8x2; 70x5; 95x3; 120x1; 135x8x2
Abs
12/23/10 - Thursday
Deadlift - 135x8; 225x3; 275x1; 315x1; 345x1; 360x1; 370x2extremely sloppy reps - me very shaky and bar dipped back down partway up the 1st rep, BUT, I’ll take it !!! Merry Early Christmas to me - 315x1 4 weeks ago! Hope all my brothers and sisters in Iron are getting early Christmas gifts, as well!!! Cleaning house for Betty so foregoing overhead work for now(maybe tonight or tomorrow).
12/23/10 - Thursday
Deadlift - 135x8; 225x3; 275x1; 315x1; 345x1; 360x1; 370x2extremely sloppy reps - me very shaky and bar dipped back down partway up the 1st rep, BUT, I’ll take it !!! Merry Early Christmas to me - 315x1 4 weeks ago! Hope all my brothers and sisters in Iron are getting early Christmas gifts, as well!!! Cleaning house for Betty so foregoing overhead work for now(maybe tonight or tomorrow).
today, back still really fucked up, so for low body i did some light trap bar deadlifts, (5x3x275, 5x3x325), then some walking lunges with chains and ghr for high reps.
strict military press…3x3x80kg, 3x3x85kg, 1x3x90kg, slight leg drive “push press” 1x3x95kg, 1x3x100kg.
Good work Men! Went yesterday with all my boys and messed around on the bench. Worked up to 315 and then back down to 225 for some reps. It was very casual and fun. G man is so close to BW rep now and his form is perfect! Cracks me up to see my 13 year old with better form than 90% of everyone else benchin…
merry x mass to you guys. I will be making that long flight to Alabama early tomorrow morning to see my daughters for Christmas.
wish me luck, I hope I make it without delays, weather is supposed to be bad.
prowler madness today…6 trips, then I fooled around with some barbell curls supersetted with some triceps presses, really light weight, 40kg, for sets of 10-15 reps. just got a good pump on and quit.
[quote]QuarterTonner wrote:
…more surgery on the horizon, probably after the New Year…decompression of my once-dominant arm Ulnar nerve…I know my lumbar stenosis is next…when does this all end???
just got back from vacation with my girls in Alabama…now back to work for new years.
HAPPY NEW YEAR!!!
nothing spectacular to report while on vacation…I use a small commercial facility and mainly just do total body workouts in a ciruit fashion for high reps to maintain while I am there.
one thing to note. dips are very hard for me with my bad shoulders and elbows. but this one particular gym I use in Bama when I visit, has a dip stand with fat bar grips, and shaped like a V. i notice that with this set up, I can dip with a greater range of motion and with lots more weight that the setup i have in cali at the commercial gym I use and my garage gym. i did 20 body weight dips deep and then 7 reps with a 50lb dumbbell! damn, sometimes here in in cali, I cant even do bodyweight for reps unless i cut the ROM short.
interesting…thoughts anybody?
well, got back thursday and sprinted with the prowler, and friday (yesterday morning) I did overhead press workout.
strict military press up to 80kgx5
push press up to 90kg x 5
push jerks 100kg x 5
strict military press 5x10x60kg.
thats IT!
back feeling little better, will try to deadlift in morning after work for first time in a few weeks.