[quote]Dude623 wrote:
Remember the cardio/anarobic trend you where workin. I have been feeling the benefits at work. [/quote]
The clean eating and conditioning work has been paying off for me also. I was down to 233. Over this past weekend there was a lot of drinking going on, but I hope to be in the high 220s by the beginning of April
Tired…spent the weekend in AC…it got ugly…
Squat - worked up to 340x3 then used 6% Fatigue Rate 320x3x3
Paused floor press - worked up to 205x5x5
Pendlay Row - 140,190,225x10 250x5
SS with facepulls 3x20
Spoon Press - 50x3x15
SS with band pushdowns 3x20
Four rounds of the following:
Plate Swing - x15
Hyperextension x12
Pushups x15
[quote]MattyXL wrote:
[quote]Derek542 wrote:
Morning Matty[/quote]
what happened???
[/quote]
Lol. I had a few moments to ask how your day was.
It is kind of rare right now.
[quote]MattyXL wrote:
Tired…spent the weekend in AC…it got ugly…
Squat - worked up to 340x3 then used 6% Fatigue Rate 320x3x3
Paused floor press - worked up to 205x5x5
Pendlay Row - 140,190,225x10 250x5
SS with facepulls 3x20
Spoon Press - 50x3x15
SS with band pushdowns 3x20
Four rounds of the following:
Plate Swing - x15
Hyperextension x12
Pushups x15[/quote]
Looks like a strong session Matty. Not having read the book, which I need to do, I understand Mike’s RPE scale of 7,8,9,10 but don’t know anything the fatigue rate.
Dave the fatigue rate is a percentage that indicates how much weight you do for your back off sets. For example:
your day called for Bench x3 @9 RPE with a 6% Fatigue rate. You benched 365x3 @9 Fatigue Rate. so thats your final set of working up to the proper RPE. You then take 6% of 365 which is 21lbs, round to 20. Your back off sets (fatigue rate sets) now become 345, wherein you can do sets of 345 until you hit the 9RPE again or work down from to 365.
Solid session yesterday…
Deads x3 @8 RPE - worked up to 430x3, then dropped tp 410x3 - These bars are STIFF!
SGHP - Worked up to 250x3, then dropped to 225x2x5
A1 - Seated OH Press - 140x5x10 - First time doing a seated OH BB press in years, meh Id rather stand.
A2 - Chins - 8, +25x4x5, 8 - 36
Pushed the prowler up to 6 plates x 3 rounds.
The Prowler, your friend and mine.
Looks good Matty. Those are some strong presses.
Nice prowler work.
233 what are you training for a “Bro&Glo” show?
How is the neck treating you?
[quote]Dude623 wrote:
The Prowler, your friend and mine.[/quote]
Ill classify the prowler as a “frenemy” lol
Crip and GV thanks bretheren!
Fisch…really good to see you on here again. I really want to wear my nut hugging thongs at the beach this summer…I am determined to get my sexy on lol. As far as the neck see below…
Met with my doc today about my neck issues… We went over my last MRI (under sedation lol) and compared it with my CT scan this past July. He saw no further damage and everything was basically the same minus the pain and discomfort. He was very surprised that the epidural injection has lasted this long…but it has. Long story short he advised me that he doesn’t believe surgery is necessary and does not advocate for at this point. Not quite sure how I feel about it. I have regained some strength in the left arm but its still very weak compared to my right arm. Well I guess I’m simply going to have to adjust.
I am just going to deal with it…as far as my progressing in PLing, I cant let this injury derail me totally…I am going to start a new 3x3 program that Hara introduced me on on Monday and include a fourth day for some of my favorite stuff as well as prowler work.
As far as benching goes, I believe all my benches will be strictly Close Grip, because of my shoulder weakness my normal width is actually weaker then closer grip. As such I am going to try to make the triceps as my main strength mover for the bench and see how it goes. Honestly not sure if it will work, but I am going to try.
Pulling is also affected, my grip and strength on the left side just isn’t the same. I am possibly going to work on forearm strength to make up for grip issues. These are some of the ideas rolling in my head.
Yesterday went like so.
Flat Bench - 210x5x5
CG Flat Bench - 140x20
Close Grip Floor Press - 140x10, 190x5
1 arm Tbars - 25x15 50x15 75x10 100x5 (SS with rear DB flys on Hyper 20x3x15)
A1 - Banded Land Mine Press - 4x15
A2 - Meadows 6 way - 10x10 15x10 20x5 10x10
Poundstone Curl - 1x40
Klokov Press - Bar x 2 x 20 70x2x10 (SS with band pushdowns)
Anytime you can avoid surgery that’s good in my book, although I understand getting some closure and feeling like you got it “fixed” would have been nice. It sounds like you’ve got a plan, just work it and keep getting stronger.
You’re doing the right thing Matty. My close friend does a lot of surgery close to the facial nerve, and I’m pretty darn sure from all his stories that surgery can only damage nerves (accidentally of course), not repair them. As I’m sure your doctor told you, nerves have the potential to regenerate, but it takes like 9 months to a year I think, so hang in there.
I also think this is where I’m going to have to admit that after ignoring the Quasimodo bump in my cervical area, then getting tingling in my left arm, then reading your story, I had an epiphany (I’m old!) and I now use a pussy pad (Harbinger brand, actually quite sturdy) when I squat. Philosophical question: if the pussy pad is hard enough, aren’t you in fact merely squatting with a thick bar!!! That’s my story and I’m sticking to it…lol
Avoiding surgery sounds like a good thing to me Matty. Given the size of your triceps close gripping should work well for you while the left side catches up.
Thanks for the explanation on the fatigue drops. Easy to understand but at times I might need a calculator to figure out what my next set would be.
[quote]jjackkrash wrote:
Anytime you can avoid surgery that’s good in my book, although I understand getting some closure and feeling like you got it “fixed” would have been nice. It sounds like you’ve got a plan, just work it and keep getting stronger. [/quote]
Thanks Jack, it may be a long road…but I have eyes set on being 100%
[quote]punnyguy wrote:
You’re doing the right thing Matty. My close friend does a lot of surgery close to the facial nerve, and I’m pretty darn sure from all his stories that surgery can only damage nerves (accidentally of course), not repair them. As I’m sure your doctor told you, nerves have the potential to regenerate, but it takes like 9 months to a year I think, so hang in there.
I also think this is where I’m going to have to admit that after ignoring the Quasimodo bump in my cervical area, then getting tingling in my left arm, then reading your story, I had an epiphany (I’m old!) and I now use a pussy pad (Harbinger brand, actually quite sturdy) when I squat. Philosophical question: if the pussy pad is hard enough, aren’t you in fact merely squatting with a thick bar!!! That’s my story and I’m sticking to it…lol[/quote]
Thanks PG, I value your opinion so this makes me hopeful
But…
I dont care if the pussy pas was made out of titanium…its still a pussy pad!
[quote]DBasler wrote:
Avoiding surgery sounds like a good thing to me Matty. Given the size of your triceps close gripping should work well for you while the left side catches up.
Thanks for the explanation on the fatigue drops. Easy to understand but at times I might need a calculator to figure out what my next set would be. [/quote]
Thanks Dave…thats what I am hoping. Honestly if Benching will always be limited but Squat and Deads wont eventually I will take it and run
Quickie…
1A - Squat - 280x3 320x4x3
1B - Hang Clean - 110x7 140x7 150x7 160x2x7
1C - CG Pushups - 4x15
Chins - 8,+10x7, +25x5, +45x5, 5, +10x5, +25x5, +45x5, 7