Just got back from chiro. Got the “OK” to lift heavy things (well, not heavy for most of you beasts, but you know what I mean) 
Glad you’re on the road to full health. Looking forward to reading all about your heavy lifting.
Do you still use the fatgripz? I remember you bought some and didn’t know if they were worth buying.
Great news Steely.
Great News. congratulations on your better-than-you-thought health.
Last night: Light Bench/Chest/Shoulders
A: Bench 4x10reps, 225x5# top
B: DB Flat Bench: 4x10reps, 80x7 top
C1: DB Shoulder Press: 25x10, 40x10
C2: DB Curl: 25x12, 30x10, 40x10
D1: DB Lat Raise-- 4x10reps
Real light stuff just to get the joints working after 2 weeks off. I’m not feeling too stiff this AM.
Time to dial-in the diet.
I think I’m going to change up my routine a little, maybe 2-on-1-off like:
- Bench/Chest
- Deads/Back
- Off
- Shoulders/Tris
- Squats/Legs
- Off
- (Start @ 1)
I’m going to ease into the upper back work. I’ll throw in biceps somewhere.
good to see that that little string from your tampon isn’t hanging out of your shorts anymore:) just fucking with you.
great to see you back training again.
Good to hear you are back at it dude.
[quote]maraudermeat wrote:
good to see that that little string from your tampon isn’t hanging out of your shorts anymore:) [/quote]
How do you think I hurt myself in the first place? That thing is a BITCH to pull out…
[quote]SteelyD wrote:
maraudermeat wrote:
good to see that that little string from your tampon isn’t hanging out of your shorts anymore:)
How do you think I hurt myself in the first place? That thing is a BITCH to pull out…
[/quote]
I wouldn’t know. I can’t reach mine
Wed: Deads/Back (light)
AM: 40 min. bike @ L9
PM:
Sumos:
135x5, x8, x8
225x3, x5, x5
RDL into BB Shrugs:
225x5, x8
275x5, x6
Lat P/D:
130x12
150x12
160x12
Fatboy pullups:
BW x 8, x8, x8
I didn’t get to the gym until late and had no energy, but went through the motions. Everything felt good in the back, but didn’t push it. Next time, though…
Last night was the first workout worthy of posting in a couple weeks. I basically just went back one cycle on 5/3/1.
Tue(8/25): Deads/Back
AM: 25 min. Step Mill @ L8-L6 (I forgot how freaking tortuous that thing is…)
PM:
Sumo
135x8 (Conv)
135x5 (Sumo)
225x5
315x5
365x6
RDL
135x8
225x6
315x6
BB Shrug:
135x15
225x13
315x10
Lat P/D (Lever mach.)
170x12
190x12
200x11 (max wt. on machine)
Alt Curls
35x10
45x10
50x8
50x6
DB Rows:
80x10
100x12
120x5 (weird)
120x12
a) Seated Hammer Curl: 40x10, 45x10, 50x10
b) Pinwheel Curl: 65x10, 75x8, 80x5, 75x5
Not 100%, but a great increase even from last week. I don’t know, seems like coming back even after only 2 weeks it feels more like “CNS Priming” than rebuilding stregnth/muscle. I can’t imagine losing anything in that short period even with the ‘heavy cardio’ I’ve been doing— mostly because I’m eating like a fatass.
Nice work Steely.
All Hail the Comeback
Very nice work SteelyD. Glad to hear that things are progressing well.
[quote]SteelyD wrote:
Last night: Light Bench/Chest/Shoulders
A: Bench 4x10reps, 225x5# top
B: DB Flat Bench: 4x10reps, 80x7 top
C1: DB Shoulder Press: 25x10, 40x10
C2: DB Curl: 25x12, 30x10, 40x10
D1: DB Lat Raise-- 4x10reps
Real light stuff just to get the joints working after 2 weeks off. I’m not feeling too stiff this AM.
Time to dial-in the diet.
I think I’m going to change up my routine a little, maybe 2-on-1-off like:
- Bench/Chest
- Deads/Back
- Off
- Shoulders/Tris
- Squats/Legs
- Off
- (Start @ 1)
I’m going to ease into the upper back work. I’ll throw in biceps somewhere.[/quote]
Good return.
And glad you came back and posted more. Maybe you just needed more beer.
[quote]SteelyD wrote:
Last night was the first workout worthy of posting in a couple weeks. I basically just went back one cycle on 5/3/1.
Tue(8/25): Deads/Back
AM: 25 min. Step Mill @ L8-L6 (I forgot how freaking tortuous that thing is…)
PM:
Sumo
135x8 (Conv)
135x5 (Sumo)
225x5
315x5
365x6
RDL
135x8
225x6
315x6
BB Shrug:
135x15
225x13
315x10
Lat P/D (Lever mach.)
170x12
190x12
200x11 (max wt. on machine)
Alt Curls
35x10
45x10
50x8
50x6
DB Rows:
80x10
100x12
120x5 (weird)
120x12
a) Seated Hammer Curl: 40x10, 45x10, 50x10
b) Pinwheel Curl: 65x10, 75x8, 80x5, 75x5
Not 100%, but a great increase even from last week. I don’t know, seems like coming back even after only 2 weeks it feels more like “CNS Priming” than rebuilding stregnth/muscle. I can’t imagine losing anything in that short period even with the ‘heavy cardio’ I’ve been doing— mostly because I’m eating like a fatass.[/quote]
That’s it exactly. If you’ve been training like clockwork for a long time, really pushing it hard and often, the nervous system stays in a ramped up state. Take a break for a week or two and a certain percentage of your strength is lost due to ramp-down. Modi used to write about not wanting to take that week off before comp because he felt he lost strength from it. It’s a documented effect of layoffs on Oly lifters, though I can’t cite the source.
Glad you’re back at it.
I look forward to the day I call a 225 bench “light work”. 
Great effort, SteelyD!
I know exactly what you mean about CNS ramp-down. I’ve been considering dropping my deload weeks for a while for exactly that reason; I hate coming off a deload week and having everything feel heavy.
Nice work , on the rebound…
Its funny about layoff-s a well programed deload seems to help my big 3,
if I just dont train- do to work travel etc,
I feel like ass, stiff and weak.
go figure.
kmc
Thanka eva-body.
It feels great to ramp back up. I’d say the 2 weeks cost me 1 month on my SQ/BN/DL, but that’s OK.
DCA- I agree completely.
KMC- Ditto.
Wed: Shoulders
YTWL, scap, etc.
DB Press (high incl): 25xMany, 40x10, 60x10, 80x8, 85x6
DB Lat Raise: 35x10, 45x10, 50x10, 55x5
Seated S.M. Mil. Presses: 90x10, 110x8, 120x8
a) Seated DB Front Raise: 35x10, 40x10, 45x10, 45x5
b) Asst. Dips: BW-40x10, BW-25x8, BW-10x5, BWx5
Rev. Pec Dec: 80x10, 85x10, 90x8
I’m most happy with the dips. I managed to do them with little shoulder pain. The last two sets I could feel the fatigue in the shoulder as well as triceps. Shoulder fatigue not from working, but from supporting.
Man, I am having the hardest time getting my diet back in order. I go all day just fine, then I just blow it with the kid snacks. They’re getting ready to start school, so we bought their snacky food in bulk-- now it’s contributing to MY bulk.
It’s not so much that I’m eating it, but I seem to crave/eat it after dinner and before bed. I’m not derailed, but I have to stop before it catches up to me, which it will… LOL.
[quote]SteelyD wrote:
Thanka eva-body.
It feels great to ramp back up. I’d say the 2 weeks cost me 1 month on my SQ/BN/DL, but that’s OK.
DCA- I agree completely.
KMC- Ditto.
Wed: Shoulders
YTWL, scap, etc.
DB Press (high incl): 25xMany, 40x10, 60x10, 80x8, 85x6
DB Lat Raise: 35x10, 45x10, 50x10, 55x5
Seated S.M. Mil. Presses: 90x10, 110x8, 120x8
a) Seated DB Front Raise: 35x10, 40x10, 45x10, 45x5
b) Asst. Dips: BW-40x10, BW-25x8, BW-10x5, BWx5
Rev. Pec Dec: 80x10, 85x10, 90x8
I’m most happy with the dips. I managed to do them with little shoulder pain. The last two sets I could feel the fatigue in the shoulder as well as triceps. Shoulder fatigue not from working, but from supporting.
Man, I am having the hardest time getting my diet back in order. I go all day just fine, then I just blow it with the kid snacks. They’re getting ready to start school, so we bought their snacky food in bulk-- now it’s contributing to MY bulk.
It’s not so much that I’m eating it, but I seem to crave/eat it after dinner and before bed. I’m not derailed, but I have to stop before it catches up to me, which it will… LOL.[/quote]
Nice work Steely. I hear ya on the difficulty of eating right w/kids. Even up until my son was 1 I had no problem cleaning up the diet and eating only what I was supposed to. Now, I will try and make the rule of ‘no carbs after 5 and no crap,’ but at ten o’clock I will be laying in bed knowing there is mac and cheese in the fridge, calling my name…