[quote]mrodock wrote:
Modi wrote:
I tried squatting again today and the pain is still there. I turned around to face the mirror on the 225 set and I was completely shifted over to my good leg.
I foam rolled it afterwards. It doesn’t seem to be getting any better.
Damn, that sucks. What is the next step?[/quote]
Figure athlete?
[quote]Modi wrote:
mrodock wrote:
Modi wrote:
I tried squatting again today and the pain is still there. I turned around to face the mirror on the 225 set and I was completely shifted over to my good leg.
I foam rolled it afterwards. It doesn’t seem to be getting any better.
Damn, that sucks. What is the next step?
Figure athlete?[/quote]
I was leaning more toward ART treatment or some other therapy, but your idea has potential.
09/14/09 - Squat Stuff
A) GM’s to pins
135x8
225x5
275x5
315x5
335x5
365x5 (PR +10lbs)
315x5
B) RDL
225x8
315x6x3
C) Hanging Leg Raise
RUx10
KTEx12
HLRx20
D) Groin Stetching
xlots
[quote]mrodock wrote:
Modi wrote:
mrodock wrote:
Modi wrote:
I tried squatting again today and the pain is still there. I turned around to face the mirror on the 225 set and I was completely shifted over to my good leg.
I foam rolled it afterwards. It doesn’t seem to be getting any better.
Damn, that sucks. What is the next step?
Figure athlete?
I was leaning more toward ART treatment or some other therapy, but your idea has potential. [/quote]
Wow, I just had an image pop in my head that i NEVER need to have there again. Seriously, we need you to come back strong like bull, so take care of that injury, dude.
9/16/09 - Bench Stuff
A) Bench
…275x3
315x4x4
B) DB Shoulder Press
65x8x3
C) Rope Pushdowns
80x10x3
09/18/09 - DL Stuff
A) DL against minibands
135x6
225x6
315x3
405x3
455x3 (baseline PR)
405x3x2
B1) Shrugs
315x10x3
B2) GHR
10x3
9/19/09 - Bench Stuff
A) Bench
…275x1
335x2x2
335x1
315x3x2
B) Ghetto T-Bar Rows
5 platesx8
5 1/2 platesx8x2
C) EZ Curls
+50x8
+70x8
+90x8x3
I have been training, but life is busy as hell right now, so I haven’t been logging my sessions lately.
Bodyweight is down to 257. I will continue to lean out for one more week, and then I am heading overseas for a week. My bodyfat has been dropping nicely, but I definitely feel my strength and recovery is suffering. I’m sure I’ll eat and drink a ton while I’m away. Then I will return and bump up my calories for a while and try to regain some strength.
Not being able to Squat has been extremely frustrating. I have really started to get aggressive with the stretching/foam rolling/mobility work. If I’m not on the road to recovery after my vacation, then it’s time to see my ART guy when I get back. I can’t find a Squat position, wide/medium/narrow/front/back/whatever that is comfortable on my groin, and Leg Extensions just aren’t cutting it. I’m done with this injury.
You need to get better man! This groin injury has been going on way to long. How’s the bench feelin?
Im dissapointed I didnt see you at the Albany meet today. It went really well, hope to see you there next year.
[quote]BlackLabel wrote:
You need to get better man! This groin injury has been going on way to long. How’s the bench feelin?
Im dissapointed I didnt see you at the Albany meet today. It went really well, hope to see you there next year.[/quote]
Glad to hear it went well. I really like competing at Albany Strength, so I will definitely be there in the future. Just trying to get this groin healed up so I can get back to competing.
Bench has gone down a little with the decreased bodyweight, but that should come back pretty quickly once I start eating again.
Modi I was wondering since you do (ME) days I was wondering if you could help me out here…
After reading the article by Dave Tate: http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii&cr=
I don’t quite understand it. On ME days am I suppose to do supplemental stuff (Like Good mornings/Low Box Squats/Dead lift) as my ME stuff or do I do Bench/Squat/dead lift? Do I do Squat and Dead lift stuff on the same day? Like for a ME/DE do I do Squats then come and do Dead lifts?
If you could correct me if you have the time
ME Day:Squat/Dead lift
Good mornings: Work up to a 1 rep max
Supplemental work: Stiff legged Dead lift 3-6 sets of 5-8 reps?
Abs wheel 3x10
and some sort of lower back movement
Again that’s kinda what I got out of it. Love w/e advice you can give… thanks
[quote]ALKoHoLiK wrote:
Modi I was wondering since you do (ME) days I was wondering if you could help me out here…
After reading the article by Dave Tate: Strength Training, Bodybuilding & Online Supplement Store - T NATION
I don’t quite understand it. On ME days am I suppose to do supplemental stuff (Like Good mornings/Low Box Squats/Dead lift) as my ME stuff or do I do Bench/Squat/dead lift? Do I do Squat and Dead lift stuff on the same day? Like for a ME/DE do I do Squats then come and do Dead lifts?
If you could correct me if you have the time
ME Day:Squat/Dead lift
Good mornings: Work up to a 1 rep max
Supplemental work: Stiff legged Dead lift 3-6 sets of 5-8 reps?
Abs wheel 3x10
and some sort of lower back movement
Again that’s kinda what I got out of it. Love w/e advice you can give… thanks
[/quote]
Sorry, I was traveling last week and just got back.
I have done plenty of ME work in the past, and have twisted the Westside program in many ways to see what worked best for me. However, since we are talking about the article, I’ll keep it to that.
Traditionally what you do is pick an ME movement that will help your Squat or DL, or both. This will be a big movement like Back Squats, Safety Bar Squats, GM’s, DL, etc. and work up to a 1 rep max. The next week you would pick a different movement and work up to a 1RM, the third week a different movement and work up to a 1RM, and then start over with your week 1 movement and try to hit a new max.
Next you pick a supplemental movement. Tate mentions picking something for the hamstrings as an example, but what you really need to do is pick a movement that addresses your weakness. If you hammies aren’t your weakness, then you would pick something else, maybe for glutes or low back or whatever is weakest and would best help your Squat or DL.
Next you pick a couple of accessory movements, one for abs, and one for low back or glutes or whatever else hasn’t been hit. Train this stuff in the hypertrophy range for reps.
So on ME day you are doing ME work and RE work (rep effort). Don’t mix DE stuff with ME stuff as it seems to hinder each other.
…
Some variations I have tried are sticking with the same ME movement for 3 weeks in a row and working up to a 5rm on week 1, 3rm on week 2 and 1rm on week 3, then changing the movement for the next 3 weeks, repeat the rep cycle, and then come back to the first movement for the next 3 weeks, again always trying to hit a PR. I have also done the same thing but worked up to 3rm, 2rm, and 1rm’s on the 3 week cycle. I have also done this using the same movement for just two weeks, working up to a 3rm on week 1, 1rm on week 2, then switch movements for 2 weeks and then repeat. Then do the DE work later in the week as usual.
Another variation I have tried is using a the 5rm/3rm/1rm for Squat on my ME day, followed by an RE deadlift variation as my supplemental movement, and then later in the week instead of doing DE work, I will start with a DL movement and do something like 3x5 or 5x3 for it, and then follow it with an RE Squat variation or a single leg movement like a lunge/stepup/bulgarian split Squat, etc.
Just a few different thoughts there.
I think what a lot of people have found is that if you are a raw competitor or a less experienced lifter, you may benefit more from RE work, with some occasional ME work thrown in the mix, where a more experienced lifer or a geared lifter may get more benefit from using more ME work (hence more traditional Westside programming.)
Hope this helps some.
I survived Amsterdam and Belgium. Had a blast, and I actually feel very recovered. My groin pull is healing nicely, I did some cardio yesterday as a warmup and then some mobility work and it feels the best it has in a long time. I’m not making any predictions, but I feel like I should be back to Squatting pretty soon.
I’m going to change things up with my training for a little while and try to stay somewhat lean, while adding in a little hypertrophy work and trying to sort out any mobility issues.
10/06/09 - Bench Stuff
A) Bench
…225x3
275x5x5
B) CG Bench
225x8x3
C) Lat Pulldown
100x10
150x10x5
D) Rope Pushdown
70x10x3
BW - 255.6lbs
10/08/09 - DL Stuff
A) Deadlift
135x6
225x5
315x3
405x3x3
B) Shrugs
315x10x5
C) GHR’s
8x3
D) Weighted Situps
45x10x3
Nothing very exciting today, just getting back into the groove of DL’ing. I think I’m going to stick with 3x3’s for a little while and just try to bump the weight up each week.
10/09/09 - Bench Accessory
A) Seated Shoulder Press
barx10
95x5
135x10x5
B) Incline Bench (one and a halfs)
135x8
185x4x3
C) DB Rows
60x12
110x12x3
D) EZ Curls
EZ+90x10x3
10/12/09 - Leg stuff
A) Leg Extension
3 plates x 20-30 reps each x3
B) Leg Press
3 plates x 20-30 reps each x3
C) Hypers w/65lb DB’s
10x3
D) Abs
x many
F) Adductor stretching & foam rolling
3 plates was all I could take on the Leg Press without irritating my groin. I tried it with 4 and started to feel the pain, so I just stayed with 3 plates per side and repped it out until my legs caught on fire.
Overall I feel like it’s getting better, but enough is enough. I honestly think that if I chopped off my leg, it would have grown back quicker than a friggin muscle pull. Sad.
10/14/09 - Bench Stuff
A) Bench
…225x3
295x5x5
B) Close Grip Bench
225x10x3
C) Lat Pulldown
160x10x5
D) Rope Pushdowns
75x12x3
Im sure your groin will be back to 100% in no time. I couldnt imagine getting through the entire smolov cycle, only to not be able to squat for a few months.
Once this thing’s over youll be stronger then ever, keep lifting hard man.
[quote]BlackLabel wrote:
Im sure your groin will be back to 100% in no time. I couldnt imagine getting through the entire smolov cycle, only to not be able to squat for a few months.
Once this thing’s over youll be stronger then ever, keep lifting hard man.[/quote]
Thanks man. It’s pretty crazy that I survived Smolov pretty much injury free, and then pulled my groin by slipping on a wet tile. I just think continuing to Squat once it was pulled really kept it from healing.
I never understood how an athlete could be out for 6+ weeks with a simple groin pull, but now I understand.
I’ll be back, no worries. Can’t get rid of me this easily.
10/15/09 - DL Stuff
A) DL
…
455x3x3
B) Shrugs (double overhand)
315x10x3
C1) Shrugs w/Straps
315x20x3
C2) GHR’s
8x3
C3) Gripper
R-10/20s,10/20s,10/30s
L-10/20s,9+1/20s,9+1/25s
D) Abs on GHR w/Green Band
10x3
DL’s felt ok today, just keep bumping the weight up for a few weeks, and then drop back and repeat.
My left grip is pathetically weak, so I have decided to try to bring it up to speed. I have been doing Shrugs with a double overhand lately to try to work on grip strength, and just added in some gripper training as well. The gripper reps are listed as reps/hold so a 10/20s is 10 full reps and a 20 sec hold. 9+1/20s means that I closed the gripper for 9 reps and didn’t get the 10th to touch.
BW - 260.2lbs
10/17/09 - Bench Accessory
A) Seated Shoulder Press
barx10
95x10
145x10x5
B) Incline Bench (1 and 1/2’s)
135x5
185x4,4,5
C) DB Row
60x6
110x12x3
D) EZ Curls
EZ+90x10x3
I have felt like my strength was declining with the weight loss, but I have kept my protein intake pretty high, so I went back through my journal to see what else I had changed. I realized that I had dropped a couple of supplements after the last meet (after I ran out of supplies). I just started taking creatine and BCAA’s again on Tues or Wed of last week, and my weight is up 4lb’s. But more importantly I just have a feeling of being stronger. I don’t care if it’s placebo effect or if the creatine has already kicked in, but I felt good today.
Seated Sh. Press felt solid, I’ll bump this up another 10lbs next week. I haven’t done any Shoulder Pressing since the beginning of the Summer, so I felt like it was time to bring some direct shoulder work back into the program. I also added in the Incline Pressing last week. I don’t usually do these because I am weak and they make me feel pathetic. Time to stop avoiding things I’m not good at.
DB Rows felt better than last week. It’s still definitely my left grip that is the limiting factor, but the 110’s were doable today. I’ll bump up to the 115’s next week.