I think some depends on experience. I self pin in the delts. It occasionally hurts even with 0.3 mL. Used to hurt more, but I think the muscle gets used to it over time. Maybe I got better at it too.
Off topic here a bit. Did the nerve damage improve on it’s own or were you treated for it? Going through something similar.
Initially, we thought it was a muscle spasm or something similar - it started out as pain in my right trap that wouldn’t go away. Saw a chiro for it, he did a few things that were basically neutral (no progress, no worsening of symptoms). Then he started dry needling, and that is when the weakness started. Went and saw an ortho PA friend of mine, he gave me a steroid shot which seemed to help for a few days but then the pain came back. Went back to him, he was going to do another shot, but then decided to shoot x rays. That was when we found the spontaneous fusion between C2-C3, and the bone spurs. He handed me off to his clinic’s spine specialist, she did some more x rays and put me on gabapentin. Took that for a few weeks with no improvement. That led into my own research, and I bought an over-the-door neck traction device. I read up on how much weight, how long, etc.
Basically, according to the Mayo clinic 10% of total body weight is the sweet spot. I built up to 20 minutes of continuous traction over a few days/weeks (forget how long it took me to get there). By the time I got to 20 minutes, I was already noticing improvement. I continued doing it daily for another month or so, then went to a couple times per week. Eventually I stopped doing it, and went a couple months without traction with no issues.
So to recap: in my specific situation, neck traction was the cure. No more than 10% total bodyweight, work your way up to 20 minutes per day. The over-the-door type can be ordered from Amazon - I ordered the OTC brand because it seemed to have the best rep. They come with a bag you fill with water (up to 20 pounds), but I previously used some weights I had around the house, and then used the cable stack in our work gym.
1 Like
Thank you for the detailed reply. I was initially ordered neck traction along with physical therapy but for whatever reason they never did neck traction. I wish they would have… 8 months later though and my strength is gradually coming back in my rt arm/shoulder. Thanks again I may give it a try
No worries. I can’t recommend neck traction enough, it did wonders for me.
Back to the topic at hand.
Finished my first training week (as far as the main lifts, anyways) on cycle. Clusters all went well, my training maxes appear to have been set properly with some minor changes.
Cluster training - I am using a version I got from one of Thibs’ articles, believe it is a hybrid of a couple different versions. Basically - work my way up through the 531 Spinal Tap v.2 lifting session, but instead of dropping down a second time after 3’s to do 5/3/1, I skip 5 and 3 and go straight from 3’s to the max single weight, which I use as my cluster weight. 3-5 reps per cluster set, with 20-30 seconds rest between each single in the cluster. 2-3:00 rest between cluster sets (I set a timer on my phone for 2:30, then get set and start again, so almost 3 minutes that way). 3 cluster sets, weight used is 95% of current training max for that week. If the cluster set goes a little too ‘easy’, then add 5-10 pounds for the next cluster set and see what happens. If I feel like I won’t be able to complete the next cluster set at the prescribed weight, then lower the weight from 95% to 90% or 85%.
Further changes: I am doing tap bar deadlifts as stated before, but I am not doing cluster sets on this movement. Instead I will go for a rep max of sorts (leaving at least a couple reps in the tank).
Weight progression: if all cluster sets are successful (either 4 or 5 reps per cluster), then add 5 pounds to upper body lifts and 10 pounds to lower body for next week’s TM. On trap bar deadlift I will use the Juggernaut progression: goal is 1 rep. Every rep above that is 5 pounds added to TM for following week. Since I am on cycle, I will exercise some common sense on increasing my TM. For example, using the TM I established for squats (335, which I knew would be light), I did my rep max at 320. I did 10 reps at that weight, which would have been a 45 pound jump in TM (9 reps above goal). Instead I split the difference and only added 25 to my TM putting it at 360.
Today was bench, and my prescribed cluster weight was 255 (270 TM). First cluster set was almost light, so I added 5 pounds to the second cluster, and then another 5 to the third. This was 265, which would have been a TM of 280. Since that third cluster was successful as well, I bumped my TM up another 5 pounds, putting it at 285 for next week.
All of my sessions were successful, moving all TM’s up for next week - front squat went up 10 and OHP went up 5, since those were both weighted right where I needed to be. Little soreness after jumping back into my full workouts, but not too bad.
Second training week down. Again, successful clusters on all lifts, and 5 reps on trap bar deadlift, so all training maxes are going up (5 pounds on upper body, 10 pounds on lower body).
Had to bench using a dedicated ‘bench press bench’, versus in the squat rack like I normally do. We only have one squat rack here with adjustable hooks and safety bars, and someone else was already in it when I came in. Squat rack benching works better for me, because I can set the hooks so high that after setting up I can just go to full lockout to get started - bar only moves a few inches versus starting mid-ROM and doing a half rep to get started. After I finished, my left shoulder was screaming at me but calmed down as the day went on (I took a celebrex as well, which definitely helped) and it was basically back to normal by the next morning.
In addition to main lifting days (4x per week), I am doing two direct arm days. Already seeing a difference there, as my biceps appear fuller than they had following the COVID lockdown.
Bodyweight is down slightly, around 220 the couple times I weighed (after accounting for gym clothes and shoes), but upper body is looking more like ‘the old me’, pre-COVID when I was lifting consistently and regularly. I’ve also barely introduced anything other than meat, so that probably has something to do with it. Eating a good amount, but I’m betting that overall calorie count is still lower than if I were eating rice and potatoes and such.
Also had to cut out running this week, since after my first mile on Wednesday my right ITB flared up. I’ve had issues with it off and on for the last year following a big flareup beginning of last year, so I’m cutting out running for the next week or so. Walked on the treadmill for an hour today to ensure I keep getting some form of cardio. Not as good as more intense running, but it’s something. Also, did some loaded carries last Sunday. A couple waiter’s walks (fairly light kettlebells), and then several half farmers (heavier kettlebell) followed by one or two full farmer’s. Felt some soreness in some odd places the next day. Planning to do those more often, just have to figure out where to work them into the overall scheme of things.
Week 3 down, starting week 4.
Scale hasn’t changed much if at all, but I definitely look bigger in the mirror, more defined. Of course that could just be the ol’ bigorexia flaring his ugly head. I haven’t lifted in weeks, I look scrawny! I started lifting again, I already look hyuuuuuge!!
I went about two weeks eating just meat with very little sugar prior to starting this cycle (only real sugar/carbs at all was some OJ with breakfast). Three weeks in, and body fat doesn’t ‘appear’ to have changed much in that time. Pretty sure I lost some during my two weeks of carnivore, and maybe a little more in the next week or so, but can’t say for certain on the last couple weeks. Definitely don’t have any way of measuring. Ahh, lament the old days when I had pretty regular access to a Dexa scan…
Lifts have been going up, but I have been maintaining some restraint on those days where I just felt STRONG and wanted to send it. And on the flip side, today was front squats and I just wasn’t feeling them. Pushed through and got the reps I wanted, but I am only raising TM 5 pounds for next week instead of 10. Feeling tight, need to stretch more.
Added the masteron today, 1ml into the quad. This one is a big guess, since the box said 76mg/ml of tren ace but it tested as masteron…not sure if it’s prop or enanth, or what it is dosed at. Dosing EOD, so ester shouldn’t matter too much. Just curious on strength of dose.
Also, dropped the cardarine a couple days ago. Didn’t feel like my cardio was progressing, in fact it felt like it was getting worse, as if I was getting heavier (which I am not). Heart wasn’t quite pounding, but nice strong contractions that I could easily feel all over when I was at rest. Quit taking it, and within a day the ‘strong heartbeat’ went back to normal, and cardio sessions felt better. ITB was feeling somewhat better as well, so I did some 1/4 mile ‘sprints’ on the treadmill at 10mph. Got 4 rounds in which was my goal, without excessive difficulty or any pain in the knee.
Sucks getting old, I don’t recommend it.
Have you thought about HGH? sorry if you’ve mentioned it already i havent read the entire thread. Im not sure how old you are but apparently its good for old dudes.
SB
I used some UGL HGH a few years ago after surgery to reattach my bicep tendon, definitely helped with my recovery. I sort-of have access to actual pharm-grade HGH where I am, but the language barrier makes it a little hard to find. I’ll have to ask around a little.
Other thing is, my wife has more joint problems than I do. She’s used it before, both pharm-grade and UGL and saw some good fat loss and her joints felt much better (even for a while after ending the cycle). So when/if I get my hands on it, it’s a toss up between which of us gets to use it. In fact, the stuff I used post-surgery was intended for her, but I commandeered it (justifiably, I think) after the tear.
Haven’t updated in a while, made some changes.
Tbol ended a couple weeks ago, started masteron around the same time. Overall, I think I look much more muscular than when I started, but again, might just be perception or whatever. Weight has stayed in the low 220s for at least the last few weeks. Haven’t noticed much of a difference from the addition of the masteron, but I wasn’t really sure what to expect at my bodyfat level (guessing mid-teens). Like I said in an earlier post, the masteron is labeled as tren but tested as masteron - but that test only shows ‘presence’, not dosing. So either masteron is not a very noticeable hormone, or this specifically is underdosed.
Also changed up my lifting scheme. I am in the second week of Smolov Jr for front squats, but I am front squatting every other day continuous rather than the MWFSa schedule as written. Also (flame on, don’t care), I am doing 531 for bench, and Thibs’ overhead press improvement program which is supposed to be overhead press 3x/week, but I am also doing that every other day, alternated with Smolov days, along with a 531 session on each OHP day. To clarify, it looks like this:
Day 1 - Smolov Jr 6x6, Heavy KB Swings (for posterior chain, since I can’t deadlift on SMolov)
Day 2 - Thibs’ OHP day 1, 531 5’s week (bench), a few sets of accessory for upper chest
Day 3 - Smolov Jr 7x5, 1-sided farmer walks (60#KB unknown distance takes about 60 seconds, multiple lengths per hand)
Day 4 - OHP day 2, 531 3’s week (bench), OHP assistance move
Day 5 - Smolov Jr 8x4, Heavy KB Swings
Day 6 - OHP day 3, 531 week (bench)
Day 7 - Smolov Jr 10x3, 1 sided farmer walks
Day 8 - OHP day 1, 531 5’s week (bench), upper chest
Day 9 - Smolov Jr 6x6(2nd week, added 10 pounds)
etc.
You get the point.
Haven’t taken a day off since starting, and shoulders (amazingly enough) still feel normal. I am supersetting pullups (bodyweight or weighted, it varies) with the OHP sets, and some form of rowing or other horizontal back work with bench. I think the push/pull in each plane, and overall low volume per movement per day is to thank for staving off any joint achiness. So far, any way.
On 531 day last week, I decided to do a few Joker sets after the rep max set. Which quickly turned into a 1RM test. Got 335, probably could have gotten 340 but I was happy with where I was. In addition to what I am taking, on that specific day I took 600mg of alpha GPC and I have to say I felt great throughout the workout.
Looking forward to seeing where I end up after Smolov Jr. Hoping this gets my 1RM back up near 405, which is still my current best-ever.