[quote]PeteS wrote:
Good session. I look like a goon doing split squats. Thats why I hate mirrors in my commercial gym. [/quote]
me too. i am pathetic
[quote]hel320 wrote:
A Team, and I hate knowing that. Split squats, can the yes/no machine be far behind? Good workouts.[/quote]
i refuse to use the good girl bad girl machine. I have been doing internal hip rotations, which help my hips a bit, and don’t look kwite so kwear.
I knew I could count on you for the A Team reference. I remember the Colonel, BA and Face. I can’t remember the name of crazy/squirrely guy, though. Do you remember his name/nickname?
[quote]kmcnyc wrote:
Nice work…
are you doing the split squats with a barbell?
I am going to jump on those when Im done with the program Im on.
nice work.
kmc
[/quote]
Dear KMC,
I blame you for the massive pain in my quads and hammies today. You used to be all about the unilateral exercises. Your fault.
Yeah, I am doing them with a barbell. Just the barbell, since I can only get 3 sets of 3. I would like to work up to about 185 lbs for sets of 10, but I don’t know if I have that kind of patience. I feel like I really need to take care of this imbalance in my legs, and I figure split squats are probably the best way to restore some balance. Favoring my left leg (bad knee), not bending it for about 30 years, has affected my hips and back, and I’d really like to be something close to healthy.
i actually (finally) scheduled an appt with a knee doc for thursday. I have been putting this off for a long time, but if it needs to be cut (fear of this is why I have put it off so long) I want to get it done in September. I want to be able to ski (well) with my son this year…I haven’t had a decent skiing day since 1987.
I’m a-skeered
8/25/09 DRAGGY-SLED!!!
So, today was my first day doing “sprints”. The goal was to do 10 each of 40 yard drags. Jimmy Wendler says you should do every other one backwards, but there was no way. I loaded the sled with a 25 lb plate and did 3 forward trips and 1 backwards trip. I added another 8 lbs and did 3 more forward trips and 1 backwards. This last backwards trip took a looooooooooong time.
I had marked my 40 yard course with 8lb plates. So, I put the first of the plates back in the sled, and dragged it to the end. Added the last 8 lb (now 49 lbs) and made my final trip. 8 forward and 2 back. Went to the gym to get a couple sets of light good mornings, 115 lbs, 2 sets of 15, trying to recover from the painful aftermath of yesterday’s split squats (I blame KMCNYC for this). Considering how my legs feel right now, I don’t think the the good mornings are going to help much.
I ran into a guy a knew from the gym when I used to work out at this one frequently. His son is doing crossfit, and he tried it, and it kicked his ass (as it is wont to do). He was talking about how difficult deadlifts are. Since I have to deadlift Friday morning (saturdays before work are not working out), I told him I’d show him how.
So, on Friday, for the first time of my life, I’ll get to be useful - a really useful engine. (Trick TV Reference, “Dirty and Late, Dirty and Late”)
Wow. that whore the DOMS fairy has really been picking on me. I don’t know if it was the split squats with only the bar on Monday, or the sled sprints with less than 50 lbs on Tuesday, but my hammies are SORE. The good news is that means I did good work. The bad news is that my ass hurts and I want my mommy!
Somebody call the Waaaaaaaaahhhmbulance for me. And Bunny, can I borrow your oily rags? I’m concerned about the ants.
Militaries today. Feel Strong. Can’t Wait.
8/26/09 5/3/1 Military (3) cycle 4
10x 45
5x 95
3x 120/135
4x 150
2a. Accessory Military supersetted with Pull Downs
110x 10/10
105x 10
100x 8
97.5x 7
2b. Pull Downs
210x 10/10/10/9/8
3a. 45 degree back raise
bw x 10/11
3b. face pulls
105x 10/10
time: 55 min
weight: 281.9
An awesome day. I feel strong as a gorilla. had some carbs at 10am and worked out at noon. I was out of oatmeal, so I had cheetos with my PWO.
main hilarious half-wit screw up of the day was when I tried to unload to bar to 95 for my last set of accessory militaries, I left the 2.5 lb on the left side. I noticed this on the second rep, but I was already commited by then.
added some 45 degree back raises at the end to try and cure my hideous posterior DOMS. I think it helped some. I will do this after every sled dragging instead of GMs.
the good news is that even with the ice cream debauchery of last week, I am now within a half pound of my lowest weight. I will be staying tight on the atkins “induction” plan for the next couple weeks. the only non-veggie carbs I will get are from oatmeal in my post work out shake, and an apple with my 10am feeding. This would be on lifting days only. I am pretty happy that my weight dropped back down so quickly. this makes me think that doing atkins has made some metabolic changes. also, after over a year of my doctor nagging me about my cholesterol, I came back 136, so low that the doc forgot to mention it! Very Happy.
That being said, I am determined to drop to 250 as fast as possible, so I may be on “induction” for 6-8 weeks (or not). While I am finally hitting the required reps, I think I may drop my training maxes again anyway. Everyone that has done “fantastic” with 5/3/1 has started with laughingly low numbers, regardless of their true maxes, and this lead to sustained PRs. Depending on how the rest of my “3” week goes, I am looking at doing some aggressive dropping of maxes. One of Jim Wendler’s other worshipers found out that his training max for squat was around 460 or so when he hit that double at 605. There has to be something to the lower training maxes.
i got my shipment of curcumin today, after taking my last one this morning. timing was perfect. They are still back ordered on Alpha Male, which is the only other Biotest supp that I take. If they don’t get some more of the AM soon, I will go back to taking DHEA instead (Hear that Tim, TC, et.al.?)
anyway, a great day in the history of old lardasses.
Train Harder,
john
Well done, John! stay the course…
Awesome week so far!!! great work
I am ALWAYS about unilateral training- my right leg is bigger by at least an inch or so
and I always get worse doms from any of that junk then squats.
right now its bb reverse lunges from the front squat position… and db forward lunges,
cause thats what Mr.Cressey says.
the reverse lunges suck- and leave me crippled.
Blame me all you like , in fact yell a big Fuck KMc It will probably feel good.
nice work.
kmc
Fug KMC and eric fugging cressey and their fugging single leg shite
Actually, I am such a spinal spaz on the bulgarian split squats, even with a naked bar, that if tried to do that from the front squat position, I would be in traction for a month.
SPRINTY-SLED!!!
10x 40 yards. started with 12.5 lbs for the first 2, felt like a pussy and put the 25 back in. only #6 and #10 were backwards due to my patellar pussitude. 1 and 2 were at 12.5, 3-9 were at 25, and 10 was at 33. I went to the gym for a shower and a couple sets of 45 degree back raise in hopes of tricking the DOMS fairy, cuz deadlift is tomorrow, and I don’t want to puss out too bad.
Some things I have learned or relearned from my 2 “sprint” (if anything moving that slow can be considered a sprint, maybe I should say interval or something) workouts:
- these kick your ass much better and harder than steady state dragging.
- I am really unfit and lame
- my super-pimp mondo EFS extra heavy duty knee sleeves are too much for dragging. they are so tight that I can’t wear them for more than about 60 seconds before they hurt to distraction. Sleeves for squat and deadlift only, go back to the ace bandage for dragging.
My question now is, while I am sure that I will gain much more in terms of strength and overall “fitness” from intervals, should I still drag for distance once per week? I am thinking no, distance dragging doesn’t really do anything for me, and the reason for the distance dragging was to get strong enough to do intervals. Let me know what you think, if you read this.
deadlift tomorrow morning.
Sweat Harder,
old lardass
Sled sprints rule, MJ. I would still keep in some form of steady state cardio though for overall fitness/wellness. Even when I am ‘bulking’ I maintain a certain amount of elliptical/treadmill/easyboringshite cardio to keep me feeling better at a heavier weight, and to keep the BP in check. When I was 230lbs and doing more BB stuff I was diagnosed with mild hypertension. I was doing no cardio at that time. Now, in my 260s, my BP is better than average. I attribute this to getting my ass up and moving at a mild pace.
HEY GREAT NEWS. I JUST GOT BACK FROM THE KNEE DOC, AND HE SAYS I NEED A FULL KNEE REPLACEMENT
fml
[quote]mjnewland wrote:
HEY GREAT NEWS. I JUST GOT BACK FROM THE KNEE DOC, AND HE SAYS I NEED A FULL KNEE REPLACEMENT
fml[/quote]
Get a second and third opinion. The darn thing has worked well enough up to this point, why on earth should it need replacing?
Smells fishy.
[quote]mjnewland wrote:
Fug KMC and eric fugging cressey and their fugging single leg shite[/quote]
See Hell Fugging YEAH. Bet that felt good.
Nice work with the sled, sorry to hear about your knee,
like DCA said try a few Dr.s and one thing to think of…
As you are moving down in weight- your knee is going to feel allot different.
but do get different Dr.s to look.
kmfuggingc
[quote]DaCharmingAlbino wrote:
mjnewland wrote:
HEY GREAT NEWS. I JUST GOT BACK FROM THE KNEE DOC, AND HE SAYS I NEED A FULL KNEE REPLACEMENT
fml
Get a second and third opinion. The darn thing has worked well enough up to this point, why on earth should it need replacing?
Smells fishy.[/quote]
I concur with DCA.
Thanks guys. Even my wife agrees with the second opinion. And i could tell the doc I saw yesterday was very anti-weight training. I will get a 2d/3d opinion at places that specialize in working with atheletes. not that I consider myself much of an athelete (unless internet posting becomes an olympic sport), but I want to keep strength training, and it is a training related injury.
I deadlifted this morning, but I haven’t had a chance to update my log. I’ll give the good news later today.
Thanks for your support fellas.
8/28/09 5/3/1 Deadlift (3) cycle 4
5x 35/205
3x 265/300
340x 3
2a. accessory deadlift supersetted with decline situps
205x 10/10/7
2b. decline situps
bw x 15/15
- 45 degree back raise
bw x 10
I had a buddy lift with me today that is a first-time deadlifter, so I was trying to coach his form. Since my focus was split, I only managed to get the required reps on the money set. I had more in my back and legs, but I grabbed the bar a little funny, and I lost my grip. I didn’t want to take the time to reset, because I have never reset on the money set in the past, so I will just live with an acceptable session instead of a stellar one.
I ran out of time, so I couldnt get the 5x10 for accessories. Since Friday is the only day that I lift in the morning, I do not expect to ever hit all the accessories on a friday workout. I think that will be okay. I hit the back raises just to help with recovery from sled sprinting yesterday. I think that sled sprinting thing is going to really help me hit my goals, and 45 degree back raises are the only thing that helps with recovery.
Speaking of goals, here is what has changed. while I still want to hit 600 squat and dead and 400 bench before I turn 50 (giving myself almost 4 years, just in case), i have decided to make my body composition goals a little more aggressive. I am now a half pound lighter than my lightest, so I am once again heading downward. I had originally planned on hitting 250 and sticking there for a month or 2. I have decided that I need to be down to 225. I think my knee will be much better off at that weight, especially if I make the investment in any kind of surgery. 100 kg is where I used to play judo, and that’s where I want to lift in competition. Now, if it turns out that 225 means bodyfat below 10%, I don’t think I have the guts, and I will go back to 245ish. But I’ll make that decision when i am looking at the world from under 240.
I will be getting 2d and 3d opinions on my knee in the next few weeks, hoping that one of them will recommend non-surgical treatments, or something that can be done with a scope (I cannot spell arithroscopic[sic]). I seem to remember a previous doctor telling me that I should drop weight before the surgery, so that there is less stress on the joint while it heals.
fug my doctor, cuz I deadlifted and my knee doesn’t hurt a bit. yet. but it hurts when I ski or hike or do anything that requires repitition. My pimp knee sleeves help quite a bit, I just can’t wear them for longer than 1 set, or they really start to hurt. I think I need to get some lightweight sleeves for skiing and junk. We’ll see how that goes. I’ll bet if I get under 250 by ski season, I’ll be able to tear it up.
overall feeling good. good training, and good friends like y’all. Now I just wish i had some training partners like you guys.
Train Hardest,
john
MJ, those are some good goals. Also, I think every 5 lbs. of fat gone makes a big difference in quality of life. Last year when I started watersking again, I weighed 245 at about 35% BF and got winded getting just getting my ski on. I had to prey that I would get out of the hole without pulling muscles in my forearms (which happened occassionaly).
Truthfully, I dreaded going but I was too pig headed to admit it. But I did something about it. Every five pounds I lost made a noticable difference. Now, at 210 ish, I can ski all I want without being out of breath and run stairs without feeling like I’m risking a heart attack. And you can bet your ass that 25-40 lbs of body weight gone will help your knees and other joints. I have decided to take a month off of 5-3-1 in December and go on a total fat-loss assualt through strick diet, complexes, and body-wieght circuit training.
I think I have an easy 15 lbs. to lose and can do it in a month and then I can go into strength gain/fat maintenance mode. This would put me at around 12-15%BF, which, in my opinion, is totally doable. Good luck, I’ll be tracking your progress.
Jack
Thanks Jack. Ive noticed with the 18 or so lbs i’ve lost so far that it has already made a big difference. I’m not going to drop 5/3/1 but I am seriously considering adding some barbell complexes. I am probably going to drop my training maxes, but I’m not sure. But I’ll keep the fat loss going.
8/31/09 5/3/1 bench (3) cycle 4
3x 200/225/255
2a acc bench
175x 10/10/10/10/6
2b1 face pulls
105x 14/14/14
2b2 kroc rows
100x 10
120x 8
weight 283
time 50 min
felt reasonably strong today, but I have seriously been playing with the idea of lowering my maxes again. Since I am entering a serious weight loss phase, my strength will probably go in the shitter even farther. Besides, I still think I didn’t start low enough. We’ll see…
Had a great weekend, spent time with my family and some old friends. good times.
Train Harder,
john