Interesting stuff G. Always something to learn…
I take it the knees are good to go?
This training is very greek to me, but 500 anything sounds strong!
Ack! I have to read the posts like 20 times in order to understand any of it. hah! But it is super interesting! how do you choose what level stress it is that day?
And its true, there is so much to try! so much fun 
I’m going to start doing “core” work more regularly myself. I figure it can’t hurt! Don’t want to thicken up too much though. lol.
Nice to see you back, German!
[quote]Mascherano wrote:
Ack! I have to read the posts like 20 times in order to understand any of it. hah! But it is super interesting! how do you choose what level stress it is that day?
And its true, there is so much to try! so much fun
I’m going to start doing “core” work more regularly myself. I figure it can’t hurt! Don’t want to thicken up too much though. lol.
Nice to see you back, German! [/quote]
Thats the part i like, the training for your energy level “that day”, I probably have it all wrong!!
I hear you on the core, i guess i avoid to much extra twisting moves.
[quote]Up wrote:
Thats the part i like, the training for your energy level “that day”, I probably have it all wrong!!
I hear you on the core, i guess i avoid to much extra twisting moves.
[/quote]
No that makes sense! That’s what I thought too. Could be useful for for my knee and even so I don’t have to take a “deload” every month.
No twisting, check! And I avoid weighted work.
[quote]Mascherano wrote:
[quote]Up wrote:
Thats the part i like, the training for your energy level “that day”, I probably have it all wrong!!
I hear you on the core, i guess i avoid to much extra twisting moves.
[/quote]
No that makes sense! That’s what I thought too. Could be useful for for my knee and even so I don’t have to take a “deload” every month.
No twisting, check! And I avoid weighted work. [/quote]
Why no weighted work? Love me some weighted V-ups and Ive gotten away from ab wheel work, but my abs looked sic when i was doing weighted rollouts ~thanks for reminding me.
Sorry HIJACK G…and YES Im going to bed to get my rest, I have a feeling its gonna be a night like last, I can hardly breathe, BOO!
PS hope YOU hit your abs…hehe
[quote]Up wrote:
[quote]Mascherano wrote:
[quote]Up wrote:
Thats the part i like, the training for your energy level “that day”, I probably have it all wrong!!
I hear you on the core, i guess i avoid to much extra twisting moves.
[/quote]
No that makes sense! That’s what I thought too. Could be useful for for my knee and even so I don’t have to take a “deload” every month.
No twisting, check! And I avoid weighted work. [/quote]
Why no weighted work? Love me some weighted V-ups and Ive gotten away from ab wheel work, but my abs looked sic when i was doing weighted rollouts ~thanks for reminding me.
[/quote]
Yes, your abs did look sick with the ab wheel!!
But yeah, I swear to you the weighted abwork thickened my waist up. I “used” to have more of a girlish figure sad face Ugh! But I think for me, most of it is genetic and I just shouldn’t do weighted ab stuff. You could probably do weighted ab stuff and just get stronger and more cut up! I just end up looking like a dude.
Thanks PG
Maschy, planning it more by weeks. He has a rough guide of what would equal a low, med or high stress week based of off volume/intensity. So you plan your weeks then lay out the volume/intensity for that week. Hope that explains it?
Up knee and hip are hanging in there. Sq/dl still not as fluid or powerful as i would like but getting there. Yes in a nut shell you have it right, auto regulated training. Abs were sore yesterday, payback is a bitch :). Hope you did get some sleep and woke up refreshed.
Edit: Meant the ab payback i got for all the times i tortured you lol.
Upper day
Was still little stiff from fridays upper
Narrow grip bench (index at edge of knurl)
range was going to be 250-285 lbs and 7-8 rpe, 20 min
250x5 6rpe
260/2x5 7
270x5 8
270x5 7
285/2x5 8
17:30
Db bench
range 90-105’s at 7-8 rpe
90/2x5 7
100/2x5 7
100x5 8
was going at a quick pace so slowed down to 3 min RI
105x5 8
110x5 8
120x5 8
19:45
Seated db shoulder press (weak point)
55X5 7
60/3X5 8
65/3X5 8
18 MIN
Db row strict
80/6x8 each arm
Tried the abs again today with the correct rest intervals…absolutely destroyed me.
Also trying out the TRAC system on the RTS web site. Interesting to see what it tells me?
training looking good
What is a Pit Shark? What ever it is 500 is a lot of weight.
I’ve done the P90X ab workout, it’s brutal!!
Excellent work as always G.
Is this it?
Thanks Pete.
Yes dday thats it. I used the waist belt though. Also was in second hole from front. Not sure that 500 is really all that much on there? Legs don’t feel weak in general just don’t feel strong on the squat movement yet, and fr sq feel much better than back sq right now. Still trying to figure out the hip thing but if these(pit shark) felt better and fr sq feel better than back sq, then i am starting to think maybe its stemming from the low back? Anyone…please chime in if you have any thoughts.
I think you probably know most of this stuff already, but just in case you didn’t see this article:
I have a (right) hip issue as well. In my case, the tightness of the musculature in/around my hip led to low back issues, not the other way around. The only thing that helps me is the piriformis stretch done lying on the ground. PVC rolling, lacrosse ball rolling, etc. doesn’t make a big difference. I also figured out my right pelvis has more of an anterior tilt than my left pelvis. I have really been focusing on establishing the MMC to the right side of my abs/core (yeah, I’m that anal) to combat this; I do leg raises from the floor, focusing on maintaining pressure on the ground with my lower back at all times or to put it another way trying to posteriorly tilt the pelvis as I am lowering and raising the legs (slowwwly).
edit to add: I also experience occasional irritation in my right hip capsule; I remember I saw a Kelly Starrett (of Mobility WOD fame) where he mentioned something about sleeping with the hip externally rotated/abducted and I realized this is what I do, so I just started trying to stop doing this
[quote]punnyguy wrote:
I think you probably know most of this stuff already, but just in case you didn’t see this article:
I have a (right) hip issue as well. In my case, the tightness of the musculature in/around my hip led to low back issues, not the other way around. The only thing that helps me is the piriformis stretch done lying on the ground. PVC rolling, lacrosse ball rolling, etc. doesn’t make a big difference. I also figured out my right pelvis has more of an anterior tilt than my left pelvis. I have really been focusing on establishing the MMC to the right side of my abs/core (yeah, I’m that anal) to combat this; I do leg raises from the floor, focusing on maintaining pressure on the ground with my lower back at all times or to put it another way trying to posteriorly tilt the pelvis as I am lowering and raising the legs (slowwwly).
edit to add: I also experience occasional irritation in my right hip capsule; I remember I saw a Kelly Starrett (of Mobility WOD fame) where he mentioned something about sleeping with the hip externally rotated/abducted and I realized this is what I do, so I just started trying to stop doing this[/quote]
Thanks for the link. I did do those ham stretches and liked them better than what i was trying to do. A lot of stuff seems to help, nothing helps too long, and nothing has fixed the problem if that makes sense. So i just keep rotating stuff around, trying things. I really believe there is that “1” thing that will be the silver bullet, just haven’t found it yet? Something somewhere is off that keeps it from just going away.
Hmmm…Interesting on the ext rot/abd and sleeping.
Lower today Legs were really still loaded up from Monday. I learned (actually already knew but was reminded) of a few things;
1- just because i have 20 min block doesn’t mean i can cram as many reps as possible in that 20 min lol. 8 sets/45 reps on ssq bar, 9 sets and 45 reps on rdl and 10 sets/50 reps on pit shark…dumb ass.
2- because its a bit lighter weight cut rest top as little as needed…dumb ass #2 move
Remedy keep rest a 3 min and adjust weight for rpe rather than go at a faster pace and use Prilipen chart as a volume guide with the time block.
Deads-Slick bachalkhaulk so used straps
375/5x5 at a 7+ rpe
12 min
Then slowed down
Fr sq-lighter than planned
190/4x5 7 rpe
13 min.
Stiff leg dead off bumper plate
315/4x5 7+ rpe
13 min
Toasted, this was supposed to be a medium stress week but looks like i’ll have to count it as a high stress week.
[quote]Germanone wrote:
Deads-Slick bachalkhaulk
[/quote]
What is a bachalkhaulk? Is it a kind of lift? Should I be filing this under “do not try” along with the continental clean? Does it require the use of an original Milo barbell? giggles
I’m sorry to hear your still dealing with the hip/knee issue. Hear ya on that! Thankfully my flexor is better, but the hip itself is still a bit wonkey. I’m of the same opinion tho, eventually something’s gotta give. Trial and error, right? Plus its hard to know when something is “off” or “REALLY off.” You know? Its like you live life with some sort of training induced soreness/tightness for so long, its hard to even tell what it feels like to be “normal.” lol!
[quote]Mascherano wrote:
[quote]Germanone wrote:
Deads-Slick bachalkhaulk
[/quote]
What is a bachalkhaulk? Is it a kind of lift? Should I be filing this under “do not try” along with the continental clean? Does it require the use of an original Milo barbell? giggles
I’m sorry to hear your still dealing with the hip/knee issue. Hear ya on that! Thankfully my flexor is better, but the hip itself is still a bit wonkey. I’m of the same opinion tho, eventually something’s gotta give. Trial and error, right? Plus its hard to know when something is “off” or “REALLY off.” You know? Its like you live life with some sort of training induced soreness/tightness for so long, its hard to even tell what it feels like to be “normal.” lol!
[/quote]
That is how you spell it when you mumble Oh !!!, a slick bar…no chaulk… under your breath at the rack. I swear…even spell check agreed
Yes eventually it will get corrected. It is much better than it was but just not gone to the point where you don’t have to think about it each rep. I just want to get back to where i can cut loose during a set.
training looks solid.
can I ask what your ankle is like on that same leg
or if your abdominals are more prominant on one side or the other?
do either of your ankles feet over supinate or over pronate?
my hips are off by as much as an inch
the right side while bigger - has a weak ankle/foot
that make my foot roll out or over pronate
that same knee juts out and has a lump that looks like osgood slotter
and that same hip is always a bit impacted and tight.
just some 2 cents from a beauty school drop out
Abs seem the same, In general that side is my more flexible side in the hip, ham and quad. Calf on that side has been tighter, doing soft tissue and stretching for it. Not sure if the tightness came first or the hip/knee stuff. No on ankles but that foot does evert just a bit more than the other. The thing i noticed the most is that sometimes the knee/hip seems to come out of the blue. I’ll try to explain. When it first started i was training 4x per week 2x upper 2x lower, so lower body soreness or tightness, knots etc were normal. In the fall i went to the 10 day rotation, so some weeks was only 1x lower body. So say i did lower on a wed that week, legs were fine after then out of the blue say maybe sunday knots and tightness would come out of the blue. My weekends are basically the same as my weeks as far as activity (this time of year)so its not like i worked around the house all day saturday. Oh what a riddle! lol