That works too. 6 reps with 70# hanging off of you is mpressive.
[quote]LittleStrick wrote:
That works too. 6 reps with 70# hanging off of you is mpressive.[/quote]
Thanks.
Question of the Day…Why is that the longer I go and the more I improve, the more deuchebaggery I see? There seems to be a connection between the two.
Sat, Mar20 2010
Leg Press 5/3/1
350x5
400x3
450x5
Hammerstrength Squat x3 week
180x5
205x3
230x3
240x3
Leg curls
65x5
80x5
95x5
110x5
115x5
The other set of buddy benchers were in today. (There are 2 sets at my gym) So it was a good day!!
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
That works too. 6 reps with 70# hanging off of you is mpressive.[/quote]
Thanks.
Question of the Day…Why is that the longer I go and the more I improve, the more deuchebaggery I see? There seems to be a connection between the two.[/quote]
Age and experience are giving you 2nd sight. Or it could be that this generation just has a higher concentration of douchebags.
Nice work, RL. How is the back doing?
[quote]LittleStrick wrote:
Nice work, RL. How is the back doing?[/quote]
It seems to be comming along. I think I’m gonna stick with front squats and machines for legs through the summer, along with some other work to shore up the lower, then try squatting again this fall. I’m also thinking of hip belt squats. Our dip machine has a platform high enough to do them. Those outta earn me a few weird looks!!!
Mon, Mar 22 2010
Universal Bench day at the gym…actually some some real benching going on…of course, none of them were kids…go figure…anyways…
DE Bench
8x3@185
Standing Mils
1x3@120
1x3@140
1x6@160
BB Rows
3x5@135
1x3@160
1x3@180
HiRep facepulls and pushdowns 5 sets of each
[quote]LittleStrick wrote:
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
That works too. 6 reps with 70# hanging off of you is mpressive.[/quote]
Thanks.
Question of the Day…Why is that the longer I go and the more I improve, the more deuchebaggery I see? There seems to be a connection between the two.[/quote]
Age and experience are giving you 2nd sight. Or it could be that this generation just has a higher concentration of douchebags.[/quote]
‘I’m going with option B’
Training is looking solid. Just doing deadlifts in most gyms would be enough to get weird looks. Belt squats will definitely turn heads.
[quote]ecogenx wrote:
Training is looking solid. Just doing deadlifts in most gyms would be enough to get weird looks. Belt squats will definitely turn heads.[/quote]
Yea, I’m already getting them from weighted dips. Scares away the ‘bunnies’ who want to do them ‘assisted’. I keep wondering if people know exactly what the ‘assisted’ means.
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
Nice work, RL. How is the back doing?[/quote]
It seems to be comming along. I think I’m gonna stick with front squats and machines for legs through the summer, along with some other work to shore up the lower, then try squatting again this fall. I’m also thinking of hip belt squats. Our dip machine has a platform high enough to do them. Those outta earn me a few weird looks!!!
Mon, Mar 22 2010
Universal Bench day at the gym…actually some some real benching going on…of course, none of them were kids…go figure…anyways…
DE Bench
8x3@185
Standing Mils
1x3@120
1x3@140
1x6@160
BB Rows
3x5@135
1x3@160
1x3@180
HiRep facepulls and pushdowns 5 sets of each[/quote]
Sounds like a plan. Hopefully that does the trick.
I have been getting a bit cozy with my foam roller. Avoiding deads and pulls has not been enough. The roller does seem to help, though.
Wed, Mar 24, 2010
Let’s see…putzed around the house, spent 2 hours at the vet…thought our dog was have a stroke or something, turns out he just hurt his neck, apparently…oh yea, I pulled today…yay
Trap Bar Deads
240x5
270x3
300x5
Shrugs and bentover shrugs…with trap bar
5x10@165
Did some gm’s with the bar to start getting my lower back ready. I’m gonna be putting that movement back in. I’m thinking 4-6 reps with a weight I don’t have to strain with to start. Hopefully, my lower will co-operate!!!
Just my opinion, but the lower is probably stronger than you give it credit for. I think Erectors probably gain strength faster than just about any other muscle group. They seem to be able to go from 0 to over 60 pretty quick.
The inner core, lats, and back flexibility seem to lag behind those erectors though.
Hope you can get back to squatting sooner than the fall. Even light squats will help loosen things up.
I’ve recently abandoned foam rollers for PVC pipe. It’s not nearly as painful as it sounds.
[quote]Oldman Powers wrote:
Just my opinion, but the lower is probably stronger than you give it credit for. I think Erectors probably gain strength faster than just about any other muscle group. They seem to be able to go from 0 to over 60 pretty quick.
The inner core, lats, and back flexibility seem to lag behind those erectors though.
Hope you can get back to squatting sooner than the fall. Even light squats will help loosen things up.
I’ve recently abandoned foam rollers for PVC pipe. It’s not nearly as painful as it sounds.[/quote]
I agree. The issue with my lower is not the muscles exactly, but more like a hyperextention of the ligs. Its been really slow to get better. As odd as it sounds, it only hurts when I’m doing normal, bentover shit like laundy, dishes, etc. Anything arched is tolerable. And I use a 4in PVC pipe as well as a softball on my arse and groin area. Works wonders.
Question…Am I the only one our age who seems to have troubled, ie slow, digestion? My eating gets screwed up on lifting days cuz I need to wait at least 2.5 hours before I can even start to warm up, else I get the vurps. Then I make up for it after and feel bloated (This part being entirely my fault…
).
[quote]ruglayer09052000 wrote:
Question…Am I the only one our age who seems to have troubled, ie slow, digestion? My eating gets screwed up on lifting days cuz I need to wait at least 2.5 hours before I can even start to warm up, else I get the vurps. Then I make up for it after and feel bloated (This part being entirely my fault… ).[/quote]
I don’t seem to have a problem before. Mine is after. Since I normally don’t finish until 7:00 - 7:30, I have a hard time getting more than my shake and a protein bar down before bed.
It could be what you are eating. If I eat dairy (which I love) it sits in my gut for a while. And food to soon after working out bloats me as well.
You use a softball on your ass and groin? You kinkster! Does you wife know about this?
[quote]ruglayer09052000 wrote:
I agree. The issue with my lower is not the muscles exactly, but more like a hyperextention of the ligs. Its been really slow to get better. As odd as it sounds, it only hurts when I’m doing normal, bentover shit like laundy, dishes, etc. Anything arched is tolerable. And I use a 4in PVC pipe as well as a softball on my arse and groin area. Works wonders.[/quote]
I pulled the small ligaments between spinal vertebra last year and it really set me back. Once they are injured, they take a long time to firm back up. The erectors swell and overcompensate to keep your back tight and spine from overextension. Their job is to protect your spine from you doing things to hurt it. So the pain is usually felt in the erectors and their attachment points.
In my case, I pulled vertebra ligaments because my form was bad. I cleaned up my form and haven’t had a problem since.
[quote]LittleStrick wrote:
[quote]ruglayer09052000 wrote:
Question…Am I the only one our age who seems to have troubled, ie slow, digestion? My eating gets screwed up on lifting days cuz I need to wait at least 2.5 hours before I can even start to warm up, else I get the vurps. Then I make up for it after and feel bloated (This part being entirely my fault… ).[/quote]
I don’t seem to have a problem before. Mine is after. Since I normally don’t finish until 7:00 - 7:30, I have a hard time getting more than my shake and a protein bar down before bed.
It could be what you are eating. If I eat dairy (which I love) it sits in my gut for a while. And food to soon after working out bloats me as well.
You use a softball on your ass and groin? You kinkster! Does you wife know about this?[/quote]
Yup. I tell her it’s cuz she won’t rub my arse for me!!! The groin…wellllll… 
[quote]Oldman Powers wrote:
[quote]ruglayer09052000 wrote:
I agree. The issue with my lower is not the muscles exactly, but more like a hyperextention of the ligs. Its been really slow to get better. As odd as it sounds, it only hurts when I’m doing normal, bentover shit like laundy, dishes, etc. Anything arched is tolerable. And I use a 4in PVC pipe as well as a softball on my arse and groin area. Works wonders.[/quote]
I pulled the small ligaments between spinal vertebra last year and it really set me back. Once they are injured, they take a long time to firm back up. The erectors swell and overcompensate to keep your back tight and spine from overextension. Their job is to protect your spine from you doing things to hurt it. So the pain is usually felt in the erectors and their attachment points.
In my case, I pulled vertebra ligaments because my form was bad. I cleaned up my form and haven’t had a problem since.[/quote]
Someone whose been there. That’s why I’m starting out real slow before I even think about back squatting again.
Sat, Mar 27 2010
Incline Bench x5
160x5
185x5
4x5@210
1x10@210
Weighted Dips
45x5
50x5
55x10
Hammerstrength Pulldowns
160x5
180x5
205x8
krocs 3x10@70
Dumbell Hammer curls
35x5
45x5
50x5
A Good Day!!!
After giving it some thought, and reading through alot of posts, I discovered a small flaw in my plan…NO GOAL!!! So, here’s my goals by Dec 31, 2010…Hopefully sooner, we’ll see…Fronts Squats - 2 Wheels, Bench - 3 Wheels, Trap Bar Deads - 4 Wheels. No side trips, no ‘dieting down for summer’, no ‘changing plans or goals’, just SMF till I hit them. When I hit them, I’ll move them up.
Nice workout.
Good plan. You are right about having a goal. I was hitting the gym with no specific plan other than the 5lb to 10lb gains per cycle. As I looked into competing it gave the workouts a much greater since of purpose and direction.
I like your attitude about not worrying about dieting down for summer. Less show, more go.