You are stronger than me so I please take this with a grain of salt…
It just seems like you do a lot of work in a day… Have you thought about bringing it down to maybe 3-4 exercises a workout?
[quote]ALKoHoLiK wrote:
You are stronger than me so I please take this with a grain of salt…
It just seems like you do a lot of work in a day… Have you thought about bringing it down to maybe 3-4 exercises a workout?[/quote]
I’ve considered this many times. There are extremely strong people that do it both ways or somewhere inbetween.
Personally, I can train for 3 hours with very little detriment in performance. And I seem to recover very quickly training 3 times a week. So for now the approach is to kick my butt 3 times a week and recover. In an ideal world I would train 5 times a week and spread all this stuff out a little more. But, unfortunately, this is rather impractical at the time being.
My thinking in regard to doing a lot of exercises in a week goes like this. Ed Coan did a shit load of assistance work and was the strongest human of all time. On most/all of his assistance work he did 2 sets of 8-12. My thinking is I want to error on this side of things. One, because he was so goddamn strong and two because I feel I have a lot of weak points that need to be brought up. Once I bring up these weak points I imagine my exercises will be about cut in half, but my squat, bench, and deadlift volume will likely be almost twice as high. So while I can get strong without much volume, particularly on squat and deadlift, I want to concentrate on bringing up some weak points. Because when I hopefully get to the point where I am an MS or even MSIC (gasp!) I want to be able to concentrate more on the competition exercises.
My other thought is, there are very few people I assume that get exceptionally strong (200 pounds above elite) that don’t do a hell of a lot of work on a weekly basis. My goal is to keep adapting to being able to do higher and higher workloads.
I already train 3 hours most days during volume blocks and most people would say that is stupid and can’t work. I’ve tried short, very intense workouts and they beat the shit out of me both physically and mentally. You could ask Bagger on here what a mess I was 1 year ago.
Given all that, I could probably use to prioritize slightly better . . . I’m working on it!
I agree with it and more power to you.
I was just thinking that with a lagging bicep that all the demanding stuff you do to your body, it seems like your body is just trying to heal from each sessions of hard ass work that you are doing and going to prioritize that over your bicep.
Once you get that bicep healed your bench will sky rocket. For me personally I know when I over worked my bicep it was hard for me to really focus on benching tho that muscle really isn’t even used.
Anyways, you got strong how you train and I don’t mean to pick it apart since you obviously have made great gains from it.
[quote]ALKoHoLiK wrote:
I agree with it and more power to you.
I was just thinking that with a lagging bicep that all the demanding stuff you do to your body, it seems like your body is just trying to heal from each sessions of hard ass work that you are doing and going to prioritize that over your bicep.
Once you get that bicep healed your bench will sky rocket. For me personally I know when I over worked my bicep it was hard for me to really focus on benching tho that muscle really isn’t even used.
Anyways, you got strong how you train and I don’t mean to pick it apart since you obviously have made great gains from it. [/quote]
I started this log because I wanted critique, and that hasn’t changed in the least. So thoughts, questions, etc. are definintely welcomed. I’m more interested in the strength of someone’s argument than a person’s total. If Belayev told me to stand on my head to improve my squat . . . bad example, I’d do it!
I see what you mean about the bicep. What I have outlined is for once my bicep is 100%. In the meantime I plan to do less, how much less though remains to be seen. For about 3 weeks I had very little training stress, and I think the bicep is close to healed. But it definitely isn’t 100% yet. I REALLY need to be smart at this point, this is not always easy for me to do. I get impatient and want to push things. This log I think will keep me honest though, I don’t wish to look like a raving lunatic. If I’m not benching in 3 weeks people like you will know I’ve probably done something wrong. Keep me honest!
Btw, have you really only been training for 4 months?
Haha, I just watched your test day video again and realized why all of a sudden I started thinking about golf the other day (go to 2min 42sec). You wiley rascal.
[quote]undesired08 wrote:
Haha, I just watched your test day video again and realized why all of a sudden I started thinking about golf the other day (go to 2min 42sec). You wiley rascal.[/quote]
Yeah, that’s some subliminal shit there!
[quote]mrodock wrote:
I started this log because I wanted critique, and that hasn’t changed in the least. So thoughts, questions, etc. are definintely welcomed. I’m more interested in the strength of someone’s argument than a person’s total. If Belayev told me to stand on my head to improve my squat . . . bad example, I’d do it!
I see what you mean about the bicep. What I have outlined is for once my bicep is 100%. In the meantime I plan to do less, how much less though remains to be seen. For about 3 weeks I had very little training stress, and I think the bicep is close to healed. But it definitely isn’t 100% yet. I REALLY need to be smart at this point, this is not always easy for me to do. I get impatient and want to push things. This log I think will keep me honest though, I don’t wish to look like a raving lunatic. If I’m not benching in 3 weeks people like you will know I’ve probably done something wrong. Keep me honest![/quote]
Well it definitely sounds like you gave this a lot of thought and sounds really good. Yours, Blacklabel, Modi and a few others are some of the logs I’m looking at and hope that I don’t ask some stupid questions. Or raise some.
Yes and no. I worked out in Highschool (02-03) but I was just a bench and curls type guy. My best in Highschool on bench was 230 with my ass way up in the air. After that I just kinda gave it up since I didn’t know what I was doing. As you know I got into a motorcycle accident which took me out of everything for 6 months then I had to do rehabilitation.
So I’ve been working out for about 5 1/2 months now. Why?
3 days since your last workout. Everything going well?
I know last week you couldn’t wait to deadlift and squat. Something change?
[quote]ALKoHoLiK wrote:
mrodock wrote:
I started this log because I wanted critique, and that hasn’t changed in the least. So thoughts, questions, etc. are definintely welcomed. I’m more interested in the strength of someone’s argument than a person’s total. If Belayev told me to stand on my head to improve my squat . . . bad example, I’d do it!
I see what you mean about the bicep. What I have outlined is for once my bicep is 100%. In the meantime I plan to do less, how much less though remains to be seen. For about 3 weeks I had very little training stress, and I think the bicep is close to healed. But it definitely isn’t 100% yet. I REALLY need to be smart at this point, this is not always easy for me to do. I get impatient and want to push things. This log I think will keep me honest though, I don’t wish to look like a raving lunatic. If I’m not benching in 3 weeks people like you will know I’ve probably done something wrong. Keep me honest!
Well it definitely sounds like you gave this a lot of thought and sounds really good. Yours, Blacklabel, Modi and a few others are some of the logs I’m looking at and hope that I don’t ask some stupid questions. Or raise some.
Btw, have you really only been training for 4 months?
Yes and no. I worked out in Highschool (02-03) but I was just a bench and curls type guy. My best in Highschool on bench was 230 with my ass way up in the air. After that I just kinda gave it up since I didn’t know what I was doing. As you know I got into a motorcycle accident which took me out of everything for 6 months then I had to do rehabilitation.
So I’ve been working out for about 5 1/2 months now. Why?
[/quote]
Well feel free to ask whatever you like. For 5.5 months of training you already seem to have a pretty good grasp of training principles and you are putting up some good numbers.
Do you still ride? I’m not coordinated in a way that would be conducive to riding a motorcycle. But more than that, I’ve seen some pretty scary statistics.
[quote]ALKoHoLiK wrote:
3 days since your last workout. Everything going well?
I know last week you couldn’t wait to deadlift and squat. Something change?[/quote]
Everything is still on schedule. I workout Wednesday, Friday and Sunday so today is update day.
Week 2, Day 1 (transition block)
Squat (belted, cambered bar)
1x3x220 (50%)
2x3x265 (60%)
3x2x310 (70%)
DB Incline Press (paused, neutral grip)
1x10x30
1x10x40
1x10x50
Floor Skullcrushers (EZ bar)
1x8x45
1x8x55
1x8x65
1x8x70
3x8x60
Cable Low Rows (V bar)
2x15x80
1x14x80
V-Bar Lat Pulldowns
1x15x70
1x15x80
Tricep Pushdowns (mini-band)
1x100
Squats felt really good today. Glad to get a bar on my back again.
My shoulder is still kind of fucked. I have a bunch of physical therapy exercises that I do morning and night. Not sure if they are getting my anywhere yet. I do have screwed up scapular stability, one of the reasons I think my bench press isn’t better.
The sports medicine doctor now thinks the problem isn’t my bicep tendon, but instead my supraspinatus. He did some more testing on Monday and changed his mind. Plus, on my X-ray there is a prominence off the humerus that is located at the supraspinatus. He thinks there is some calcium build-up within the muscle. If this is true, I wonder if ART would help. I also thought I heard him say there is likely some tendonitis within the muscle (does that make sense?)
The physical therapist told last time to absolutely not get any soft tissue treatment done, I need to be icing and getting rid of the inflammation. Well I tried icing a few times since the appointment and it seems it just makes my shoulder feel like shit (stiff). So I’m leaning toward making an ART appointment now, continuing on my stupid PT band exercises and see how that goes. If I wasn’t impatient before I sure am now.
If anyone has any ideas or opinions in regard to my shoulder, please let me know!!!
[quote]mrodock wrote:
My shoulder is still kind of fucked. I have a bunch of physical therapy exercises that I do morning and night. Not sure if they are getting my anywhere yet. I do have screwed up scapular stability, one of the reasons I think my bench press isn’t better.
The sports medicine doctor now thinks the problem isn’t my bicep tendon, but instead my supraspinatus. He did some more testing on Monday and changed his mind. Plus, on my X-ray there is a prominence off the humerus that is located at the supraspinatus. He thinks there is some calcium build-up within the muscle. If this is true, I wonder if ART would help. I also thought I heard him say there is likely some tendonitis within the muscle (does that make sense?)
The physical therapist told last time to absolutely not get any soft tissue treatment done, I need to be icing and getting rid of the inflammation. Well I tried icing a few times since the appointment and it seems it just makes my shoulder feel like shit (stiff). So I’m leaning toward making an ART appointment now, continuing on my stupid PT band exercises and see how that goes. If I wasn’t impatient before I sure am now.
If anyone has any ideas or opinions in regard to my shoulder, please let me know!!!
[/quote]
Have you been taking any Advil? A heavy dosing for 3 or 4 days may help to alleviate the inflammation and let the ice work the way it should. Maybe see if the sports medicine doc can get you a prescription for the horse-pill sized Advil.
Great job on the squats. Hell great job on everything it all looks solid.
I wish I had an idea or a good opinion in regard to your shoulder but I really do. Other than the regular stuff thats about all I have.
Oh also going for a big DL max tomorrow. If I happen to get 420 I will have joined the 1,000lb club. Something I have wanted for quiet some time.
[quote]novaeer wrote:
mrodock wrote:
My shoulder is still kind of fucked. I have a bunch of physical therapy exercises that I do morning and night. Not sure if they are getting my anywhere yet. I do have screwed up scapular stability, one of the reasons I think my bench press isn’t better.
The sports medicine doctor now thinks the problem isn’t my bicep tendon, but instead my supraspinatus. He did some more testing on Monday and changed his mind. Plus, on my X-ray there is a prominence off the humerus that is located at the supraspinatus. He thinks there is some calcium build-up within the muscle. If this is true, I wonder if ART would help. I also thought I heard him say there is likely some tendonitis within the muscle (does that make sense?)
The physical therapist told last time to absolutely not get any soft tissue treatment done, I need to be icing and getting rid of the inflammation. Well I tried icing a few times since the appointment and it seems it just makes my shoulder feel like shit (stiff). So I’m leaning toward making an ART appointment now, continuing on my stupid PT band exercises and see how that goes. If I wasn’t impatient before I sure am now.
If anyone has any ideas or opinions in regard to my shoulder, please let me know!!!
Have you been taking any Advil? A heavy dosing for 3 or 4 days may help to alleviate the inflammation and let the ice work the way it should. Maybe see if the sports medicine doc can get you a prescription for the horse-pill sized Advil.[/quote]
I had stopped taking any NSAIDs (ibuprofen) about 4 weeks ago. But since seeing your post Wednesday night I have been taking 600mg of ibuprofen morning and night and feel much better. I think the inflammation is starting to go down. Thanks to being pretty busy I really haven’t had time to ice and it seems to be for the best. Think I should just continue taking the ibuprofen for a week or should I try to get the cartoon-sized Advil? Or should I just get over the counter Advil this weekend?
[quote]ALKoHoLiK wrote:
Great job on the squats. Hell great job on everything it all looks solid.
I wish I had an idea or a good opinion in regard to your shoulder but I really do. Other than the regular stuff thats about all I have.
Oh also going for a big DL max tomorrow. If I happen to get 420 I will have joined the 1,000lb club. Something I have wanted for quiet some time.[/quote]
I just checked your profile and I see a 420 pull and a 1000 pound total, FUCK YEAH! Way to go buddy!
[quote]mrodock wrote:
I had stopped taking any NSAIDs (ibuprofen) about 4 weeks ago. But since seeing your post Wednesday night I have been taking 600mg of ibuprofen morning and night and feel much better. I think the inflammation is starting to go down. Thanks to being pretty busy I really haven’t had time to ice and it seems to be for the best. Think I should just continue taking the ibuprofen for a week or should I try to get the cartoon-sized Advil? Or should I just get over the counter Advil this weekend?[/quote]
You can stick with regular Advil, just pick up a big enough bottle. You might not want to do it for a week straight because doses at that level for that duration will begin to affect your stomach. I’d say stick with 600mg per dosage twice a day for the next 3 or 4 days and see how it works for you, plus keep at the rehab exercises.
[quote]mrodock wrote:
I just checked your profile and I see a 420 pull and a 1000 pound total, FUCK YEAH! Way to go buddy![/quote]
I appreciate it man. Just trying to catch up to you, tho It’s going to take a lot of time.
Here was my DL pull:
Modi critiqued it a little bit about a little rounding in my lower back and that I need to keep my knees locked out. If you have anymore advice I would love to hear it. I tried for 450, couldn’t fucking do it got to my shins, then I lowered the weight to 430 and I couldn’t get it I was done.
What are your thoughts on doing Complexes on my days off like Dan John says in:
The routine I was thinking was in there that was:
Power clean x 8-6-4
Military press x 8-6-4
Front squat x 8-6-4
Bench press x 8-6-4
[quote]novaeer wrote:
mrodock wrote:
I had stopped taking any NSAIDs (ibuprofen) about 4 weeks ago. But since seeing your post Wednesday night I have been taking 600mg of ibuprofen morning and night and feel much better. I think the inflammation is starting to go down. Thanks to being pretty busy I really haven’t had time to ice and it seems to be for the best. Think I should just continue taking the ibuprofen for a week or should I try to get the cartoon-sized Advil? Or should I just get over the counter Advil this weekend?
You can stick with regular Advil, just pick up a big enough bottle. You might not want to do it for a week straight because doses at that level for that duration will begin to affect your stomach. I’d say stick with 600mg per dosage twice a day for the next 3 or 4 days and see how it works for you, plus keep at the rehab exercises.[/quote]
Great, will do.
[quote]ALKoHoLiK wrote:
mrodock wrote:
I just checked your profile and I see a 420 pull and a 1000 pound total, FUCK YEAH! Way to go buddy!
I appreciate it man. Just trying to catch up to you, tho It’s going to take a lot of time.
Here was my DL pull:
Modi critiqued it a little bit about a little rounding in my lower back and that I need to keep my knees locked out. If you have anymore advice I would love to hear it. I tried for 450, couldn’t fucking do it got to my shins, then I lowered the weight to 430 and I couldn’t get it I was done.
What are your thoughts on doing Complexes on my days off like Dan John says in:
As for the complexes, if they fit in with your goals go for it. They might take away a little from how fresh you are going into strength sessions, but only time will tell.
The routine I was thinking was in there that was:
Power clean x 8-6-4
Military press x 8-6-4
Front squat x 8-6-4
Bench press x 8-6-4[/quote]
Deadlift looked strong, but there is plenty of room for improvement. Modi certainly gave you great advice. You probably have an erector weakness, i would recommend doing beltless good mornings 2 times a week after deadlifts and squats. Video your form, but make sure to push your butt back, keep a tight arch and start very light. Do something like 5 sets of 5 or 3 sets of 8. On deadlift try to keep a very tight back, don’t allow it to collapse.
Will do, thank you very much man