Ogre Strength

Training Over 35 Lifter
181

No highjack, its true, and he seems to think its strained tendon, or muscle pull/small tear, just continue doing what I was doing already: Ibuprofen, and don’t do stuff that makes it hurt, heh.

If its a muscle, it has to be the brachialis, the ‘lower bicep’. It hurts near the bone, and doesn’t hurt much when I flex, but it does hurt some when my arm is extended fully and I start to flex.

Either way, stress fracture, tear/pull, etc, the remedy is the same… rest, heh. but at least this way, if it’s still bothering me in a few more weeks, he won’t give me any crap about doing more to it, MRI, etc, because we have gone through this early crap already.

182

[u]Thurs, 4/28[/u]

SSB Squats - I will get used to this thing eventually, and my traps will get used to it, and stop bruising like crazy too. Of course, when I go back to regular squats, my traps will start bruising again I guess, from not being used to the regular bar anymore, heh.
barx15
95x10
135x10
185x5
225x4,5,5,5,5,5,5,5 = (225x5)*8, almost, heh
135x10,10

GHR
bwx10,10 - hands behind head
bwx10 - hands crossed on chest

Leg Press
1pps+25 x20
3pps x15
4pps x10
5pps x10,10,10,10

BG/GG SS
170x15/15
(305x15/15)x2

No abs today, was soaking wet, and stank, getting dirty looks from everyone there who never breaks a sweat at the gym, for actually working, and making them look bad, I guess. Or because I stank, …either way, heh.

Gonna hit the SSB twice a week for a while, this stuff is about the only stuff I can do without my arm involved, and even now, my arm is aching a little just from moving the plates around. Will try to get in for cardio some as well, but its hard motivating myself for that kinda junk, not hard at all for the weights.

183

[u]Sun, 5/1[/u]

SSB Squats
barx15,10
95x10
135x10
185x5
225x5,5,5,5,5,4,5,5 - missed 8x(225x5) again by 1 rep! Didn;t take enough rest the set I missed the 5th rep
– Have vids of the 2nd and 8th sets to follow–

GHR
bwx15,12,10 - hands behind head

BG
170x20
305x20,20

GG
170x20
305x20,14

Leg Press
3pps x15
4pps x10
5pps x10
6pps x10,10

Arm aching slightly after this workout, haven;t taken ibuprofen in 2 days though, so not bad. Think i will go 1 more week of only this stuff, then try out some light upper body work next week. Will stay with the SSB for 2 more weeks at least, since the squats really bother the arm.

184

Vids from 5/1

SSB, 225x5, set 2

SSB, 225x5, set 8

I hate this damn bar. It is always wobbling back and forth, and it keeps the weight very far forward, puts more pressure on quads than posterior. It is hard to sit back with it, and very hard to keep back tight, since you aren’t ‘locked in’ under the bar, you are just kind of hanging on to it, while it can rotate back and forth, bringing your hands up and down. have no leverage from upper body, its like its completely a lower body exercise. Of course, I guess its good in my current condition.

185

Well, after some ‘home exercise’ on tuesday evening-night, my back was acting up badly on wednesday, so didn’t hit the gym for more SSB squats. Will finally get back in the gym this evening for legwork, and on sunday, I think I will try out some upper body stuff to see how the arm is feeling.

186

You seem to have had a run of injuries of late. Here’s hoping you can get back to some consistent training soon. Sometimes life is a shit!

187

x2, get healthy man, and do what you could with the weights for your sanity. Hey how did you get your vids to load from youtube, its driving me crazy.

188

Thanks Brett, I hope so too, today looked promising.

Matty, thx too, and about youtube, you just have to wait for them to finish processing it, then put the whole address in the window, like that last vid up there is:(5/1/11, SSB Squat, 225x5, set 8 - YouTube) without parentheses

on 1 line…if you’ve been having problems, either you have been trying to use the url with the extra crap on the end, or not waiting for it to be processed, maybe. When you jump to 1 vid from another, it adds some crap on the end of the address, and if you try to use that address, it won’t link in here correctly.

189

[u]Fri, 5/6[/u]

Okay, today was a test it out to see how it did day. And it did alright, I also figured out that with a closer grip on squats,(which doesn’t bother my shoulder anymore) I have less problem with the arm aching. BUT, my wrists get sore quickly from holding the weight up more it seems, I get locked in under the bar, and there is a lot of pressure on my wrists with a closer grip. Anyhow…

Squats - woot, regular squats again!
barx10
135x10
185x8
225x5
275x5
295x5
315x3,3,3 - grip kept getting wider, because my wrists were getting sore with a closer grip. I have always had my index finger about 1 inch outside the ring, because any closer caused a bit of shoulder issue on my right side. Today I started with my pinkie on the power ring, and felt tight as hell under the bar, but was without any shoulder pain at all, just lots of wrist pain by the end. The 3rd set of 315, i had my hands almost at my old width, and the arm started aching a little. But only a little. It looks promising.

SSB Squat - went to these for more volume, but after regulars, I could hardly balance under this bar. So quit after 1 set.
225x5

GHR
bwx12,8,8 - hands behind head

BG/GG SS
170x15/15
305x15/15
305x15/13
305x15/9

Leg Press
3pps x10
4pps x10
5pps x10
6pps x10

All in all, a good workout, the back is back to normal, was just one of those weird twinges that happen occasionally. The arm is looking good, will try some light weights on the other main lifts next week, and see how it feels. The first time I felt a twinge in the arm, was on bench press, so will stay pretty light there for a while, I think. If I can keep my pride in check, that is.

190

Was going to start upper body work on sunday, but saturday night, my arm started hurting again from some more home exercise, so decided to let it rest another week. Will try and get in for cardio a few times this week, along with 2 days of squat work.

[u]Mon, 5/9[/u]

Went to the gym after work, walked on treadmill for 45 mins, at 3.5-4 mph, and 2-4% grade. Burned 420 cals or so with my 228 lb weight entered.

woot, 1 session of cardio done this week!..1 more than last week, already.

191

[u]Tues, 5/10[/u]

Squat
barx12-bouncing a bit at bottom, loosening hips
95x10
135x10
185x5
225x5
275x3
315x4,2,3 - vid of 1st set
275x5
225x5
135x10

GHR
bwx10,10,10,10

BG/GG SS
170x15/15
305x15/15
305x15/15
305x15/13

Leg Press
2pps x10
4pps x10
6pps x8,8

Leg Raise -off bench
bwx15
bw+10 x15,12,10

Also did 25 mins on Bike afterwards, while reading, - 220 cals.

Nice workout today, went in to work and found out I didn’t have to go in, so had a nice easy day today. The wife thought I was at work, so had no ‘honey-do’ list, hehe. Arm was a little achy after squats were done, but very light ache, not worrying about it. Will eventually get back to upper body work, heh. Hopefully I don’t atrophy too much.

192

Vid from 5/10

315x4:

The 1st one felt horrible… GM’ed it up a lot! That was why I paused so long before the second, was getting my mind straight. Think I was playing pretty close to not getting quite to parallel on a couple, but the last was nice and deep. A little knee cave, but knees not going inside straight legs, so I am fine with it. MUCH, much better than it used to be at this weight. The heavy adductor, ham/glute stuff I have been hammering twice a week seems to have helped a lot with the caving problem.

193

Just wondering what your knee cave is like with a narrow stance. Have you tried a shoulder width stance?

194

Brett, I used to stand just about shoulder width, and knees caved to the point of almost touching with heavier weight. No idea what they would do now.

[u]Tues,5/17[/u]

Squat, 5/3/1, wk 1
barx12
95x10
135x10
185x5
-work-
205x5
225x5
255x5
-extra-
275x3
295x3
315x0,1 - no clue whats up today… weak as heck, maybe this past week of laying off screwed me up a bit

GHR
bwx10,10,8 - hands behind head

GG/BG SS
170x15/15
(305x15/15) x3

RDL
barx10
135x8
225x8
275x4
225x6

Leg Raise - off bench
bwx10
bw+10 x15,15,12

Standing Ab Curl
25x10
30x20
35x20
42.5x10

Ab Rollout - only 1 set, saving the arm/shoulder, feels good after though… I think i am back!
bwx10

195

nice work- lots of good squatting here
I just used a cambered bar last week and found it super hard

knee cave is usually from two things
glute activation or lack of.

add some glute activation drills to your warmup and see if it helps

and elbows- not being under the bar-

Meat was explaining to someone - how the elbows need to be under the bar,
keeps the load over the hips -somehow that allows the knees to track out easier

when I tried it it made instant sense

196

[quote]Ogre21793 wrote:

[quote]LittleStrick wrote:

[quote]Ogre21793 wrote:
[u]Fri, 2/25- am[/u]

Well, the wife had other ideas than going to the gym for my morning cardio, and who am I to argue?[/quote]

See, that is a great reason for a home gym. Then the wife can accompany you to the “gym” and you can workout between “sets” with the wife.[/quote]

I see what you mean, heh. But then no ‘real’ workouts would happen, she just turned 40, and we know how women get around that age, not that I am complaining, at all, heh.[/quote]

Wait…Where was that Memo…My Wife sure as hell did’nt read that one or she did and chose to put it in the circular file basket. LOL

Weclome.

197

[u]Fri, 5/20[/u]

Squat, 5/3/1, wk 2[/u]
barx10,10
95x8
135x6
185x5
-work-
210x3
240x3
270x9
-extra-
300x3

GHR
bwx10,10,10 - hands behind head

RDL
barx10
135x8
225x8
275x3
225x6,6

GG
170x15
305x15,15,15

BG
170x15
305x15,15,15

Ab Rollout
bwx10,10

198

[u]Vids from 5/20[/u]

270x9- last one was with bad knees, a couple of others might have been a hair high, and knees a bit squirrelly on a couple as well.

300x3- looked horrible, I have lost a few pounds, think maybe that has made me so much weaker than I was a couple of weeks ago?

199

[u]Sun, 5/22[/u]

Military
barx10,10
95x5
115x5
135x5,3,4

WG Neutral Chins
bwx7,5,3

Bench
barx12
135x11
185x5,5,5

Seated CG Cable Row
85x10
140x10
180x6,6,5

Dips
bwx10,10,8

Face Pull-- standing, cable/rope
37.5x15
47.5x15

First upper body work in like 6 weeks, everything felt heavy, of course. Will start next week with 5/3/1 again. No soreness at all in the arm a half hour later, so looks good.

200

Generally speaking I find that if I lose weight my squats and DL go up a bit but my upper body falls. Of course sustained weight loss causes everything to dip a bit.