Happy badly belated birthday Snap, what did you hear from teh hip doc?
[quote]JoeGood wrote:
Happy badly belated birthday Snap, what did you hear from teh hip doc?[/quote]
turn on, tune in, drop out. Oh, maybe Snap is past university times, I must be mistaken.
Thanks for all the birthday wishes! I love being 47!
Finally got to see the hip guru. Kind of like waiting to see Oz.
Yep. The labrum is decimated and beyond help, caused by a poor ball/socket fit. But the surgeon can go in, reshape the hip joint (shave bones), and build me a new labrum out of a cadaver IT band. He’s one of only a handful of surgeons who does this technique and is booking seven months out for surgery at this time. He said to call him when I’m ready (I’m not).
Maybe for my 50th birthday present?
For now, I’m doing pretty damn well. So well that the surgeon said my functionality is really impressive considering what he sees in the X-rays and MRI.
The really good news is that I have no restrictions at this time. Since the labrum is already shredded and beyond repair and will ultimately be replaced, the surgeon said do whatever I want and can tolerate.
This might come as a surprise to some of you, but I’m going to give 5/3/1 (powerlifting version) a try for my bench and DL. Basically because I have a really long time before I hit the platform again (if I’m able to do a push-pull). If I get close to that again, I’ll return to the programming that G1 wrote for me that worked oh-so-well!
Today I messed around again.
Band pullaparts
Lying L cuff stuff
Flat bench
8/45
5/55
5/65
3/12/70
^^Which puts my 1 RM at about 100 lb. according to calculators. But I don’t think I could press that right now. Those calculators are such liars.
Chest supported row machine
3/8
Sissy dips on bench
3/12
Bicep curls
2/20
Lying tricep DB extension
2/12
Nope, no surprises. Im sure you will take it slow.
Upper body work is looking great, cant wait to see what is in store for you!!
First day with 5/3/1 for DL. Actually 3/5/1. I can see how the mind starts working ahead of time to figure out how many reps you want to get when you hit the money set. Have to remember to not go to failure.
RDL warmup
8/45
5/95
Conventional pulls
5/115 warmup
3/130
3/148
8/167
Really happy with that.
Haven’t nailed down the accessory plan yet. Here’s what I did today:
GMs
3/10/55
Seated hammie curls
3/8
Machine donkey kicks
3/12
Paused weighted hypers with DB behind head
3/10/12.5
Great training day. I accomplished something that I thought not possible: doing pronated pullups.
Nadia, who was formerly in the PW section, used to bang them off like they were nothing and would tell me to bag the chins in favor of the pronated grip in order to build up my upper back, which looks like something out of Ethiopia. I have lodged that thought in my head for a long time and decided to give pullups a try today. I was able to do four sets of five with a full stretch between each. I think I need to widen my grip, as Up has suggested I do for my chins.
At any rate, here was today:
Band pullaparts
Lying L cuff stuff
Low-incline DB press (alternating arms)
8/17.5
3/10/25
^^I really struggle to make gains here as my right arm lags
Pullups
5
DB row
3/9/40
^^Will stick here awhile as my form is getting sloppy
Pullups
5
Seated French press
3/10/27.5
Pullups
5
Cleavage builders
3/10
Pullups
5
Lat pulldown flush out
20/70
I also want to give a shout-out of thanks to G1, who has been helping me with my upper body programming off and on for the last six months. He’s really taken me outside of my comfort zone, but I believe it has really paid off. I’ll never be much of a bencher, but I can continue to try to improve.
Which brings me to my new log title. “Swim Your Own Race” is a Dara Torres mantra, which basically says to not worry about what anyone else is doing. Just be the best YOU can be.
cleavage builders?
Happy belated birthday and happy to see you starting 5-3-1…I like it when people use that because I actually understand it and can follow what people are actually talking about in their logs!
[quote]DixiesFinest wrote:
cleavage builders?[/quote]
Cable crossovers. Pecs. You know, building impressive cleavage outta nothing.
[quote]VTBalla34 wrote:
Happy belated birthday and happy to see you starting 5-3-1…I like it when people use that because I actually understand it and can follow what people are actually talking about in their logs![/quote]
You know, I’ve never really been a fan of this programming on paper. But I’ve got a lot of time before I [possibly] hit the platform. So I thought it would be a good time to give it a go. So many folks on T-Nation follow this programming that it does make it interesting to see how they fare when you’re doing the programming yourself.
[quote]kpsnap wrote:
[quote]DixiesFinest wrote:
cleavage builders?[/quote]
Cable crossovers. Pecs. You know, building impressive cleavage outta nothing.[/quote]
haha ah I gotcha, well my dear you are lovely as they come, anything else is only improving on someone incredible.
First of all – that is good news from the hip guru. There is something that he can do for, if and when you choose to try it. That is a WHOLE LOT better than, sorry you are SOL.
I want a trip to Maui for my 50th birthday, but I digress…
Second of all – LOOK AT THOSE PULLUPS!! Awesome in every way. My back looks decent, but I can do only one pullup on a good day. Clearly I have no excuse for my weakness.
Funny that you mention Dara Torres. Seeing her kick ass in the '08 Olympics while looking so buff at about my age lit the fire under me to go to the gym for the first time in my life and lift heavy things. My life hasn’t been the same since, in a good way.
[quote]DixiesFinest wrote:
well my dear you are lovely as they come, anything else is only improving on someone incredible. [/quote]
Thanks. You are a true Southern gentleman.
[quote]kimbakimba wrote:
I want a trip to Maui for my 50th birthday, but I digress…
[/quote]
Sounds like more fun.
[quote]kimbakimba wrote:
Funny that you mention Dara Torres. Seeing her kick ass in the '08 Olympics while looking so buff at about my age lit the fire under me to go to the gym for the first time in my life and lift heavy things. My life hasn’t been the same since, in a good way.[/quote]
Always interesting to read about what inspires everyone.
Monday has always been my squat day. So I get a little verklempt going into the gym. But I’m working the front squats now. I pretty much suck at them. May video and get some feedback.
Front squat
8/45
5/55
5/65
5/75
3/5/80
Pushups
7
Step-ups to high box with very slow eccentric
3/10/15
Pushups
7
Leg extension machine
3/9
Pushups
7
Eccentric pistols to the floor
10 each leg
^^I can get back up on my left leg but not my right. So I’m avoiding creating a further imbalance by just doing the eccentric portion and challenging myself to go slower and slower on the way down. I really feel these.
Pushups
7
Pullups . . . pronated
5
Pushups
7
Realized I set my 5/3/1 max wrong for DL and screwed up the numbers for the first session. Blarg. And math was always my good subject.
Front squats are the devil, it is known.
You’re looking strong. 5/3/1 has a nice steady climb to it.
Glad to hear you can still do some squat variants, good job.
Happy Belated 47th Snap !!
Glad you now know what actually the issue with the hip, I found it really helped to know instead of just guessing. Then I could decide to baby it or just lift and let it tear off, lol.
I agree with the pronated pull ups, build the back, it will only help the bench.
Question, I’m finally at a point I can do non assisted pullups (I do 5 BW, then finish the set with 5 band assisted), do you do thumbs over the bar or whole hand wrapped around the bar. I’m doing thumbs over, seems to release some pressure on that shoulder.
[quote]lil power wrote:
Question, I’m finally at a point I can do non assisted pullups (I do 5 BW, then finish the set with 5 band assisted), do you do thumbs over the bar or whole hand wrapped around the bar. I’m doing thumbs over, seems to release some pressure on that shoulder. [/quote]
I have been doing thumbs wrapped. BUT . . . I have been increasingly noticing that I’m gravitating toward the false grip on so many things: rows, squats, even gripping the steering wheel. I’ve been told that unwrapping the thumbs really takes the bicep out of the equation, so it seems logical that it would makes sense for you with a repaired tendon. I will give my pullups a try with the false grip.
SNAP—who needs back squats when you can FRONTIE all you want???
YEIIIIIIIIIIII 