[quote]Phill wrote:
its Official toes are shot. Been icing them and well can barely walk now they are swollen together and quite a lovely shade of blue.
But putting a positive spin on this ive thought of some prob OK moves with out aggrevation to aim to keep that leg my back etc up to par and going to use this time to fix a Major lifelong imbalance.
Going to really focus on the unilateral stuff for a while. It was luckily my good leg that got hit my bad leg the one that was near cut off and crushed as a kid is OK and has and prob always be behind the other but can take this time to try and make some major strides with it. This will prob mean a little learning curve once healed but in the long run should help.
still if you all have any ideas fire away.
Phill [/quote]
Man, your perseverance really inspires me. It sucks when shit like this happens, but knowing you, you’ll be back on top of your game before you know it. Keep us updated on the progress.
Hey guys, hate to keep coming here for advice but it seems like you guys are the ones to ask.
I just recently tried out deadlifting from an elevation (I had to use two 45’s, which I assume is between 4-6 inches.)
It was going decent until I got to some heavier weights where I noticed I started hitching, yet I’m not sure if I needed to hitch. The problem didn’t seem to be that I couldn’t get lock out the weight, but rather that I got to a point where the bar ended up resting on my quads and I had to hitch to get it off of them.
This usually doesen’t happen when I deadlift normally, the bar either comes up or I drop it, but it never runs into and rests on my quads.
Ive never hitched before, is this why people do it? or is this another problem ? anyone know anything I can do?
Sorry to hear about your situation. That royally sucks major ass. I really couldnt tell you too much. Besides that if I were you, I would let my foot heal and recover. Rather than aggravating the injury and possibly making it worse. I’ve made the mistake in the past squatting just three days after fracturing my ankle (not very intelligent on my part). I should have just iced it and looked at random sex acts on the internet.
C)Hanging Leg Raises
side to sidex10 straight legx10
Notes: The carbs and cals were definetly too low or something. My DE session felt like a damn ME session. A little bit of PWO Surge helped to fix the problem.
DELOAD (although not really) 7/24/06- Sun- DE (more like ME) BP
Basically, this was after the “Building the Effecient Athlete Seminar,” and I had a DE bench day planned. AR and I decided to to an impromptu bench session leaning more towards ME. Cybernetic periodi…nevermind. Did way too many sets, worked up to some easy singles at 250 for form primarily. I had gotten some good feedback from Mike Hanley the day before about trying to “break the bar” at the low point of the bench. This helped a lot. Also, Cressey and AR pointed out that I shouldn’t be counting off till the last number of the lift-off, and it should instead be used for getting air. This actually helped quite a bit.
Did some fat bar chins and prone grip seated cable rows.
Got to meet some really cool people this weekend, and the seminar was really quite excellent. Any personal trainer/coach really needs to get in on what Cressey and Robertson are doing.
Hey thanks guy still quite broken and the plan was just go and find what I can do with no pain went well. Still cant put a shoe on
Morning conditioning.
Body weight squats x 30
Sit-ups x 30
No pushups cant get on toes did various band work mainly external rotation type stuff etc prob a god thing.
Squat broken toe day1
Squat
bar x 10,
135 x 10,
225 x 8,
315 x 5,
365 x 3,
405 x 2
315 x 5
Leg Press
90 x 5
180 x ?
270 x 10
360 x 5
540 x 10
630 x 6
GM?s
135 x 12
225 x 10
315 x 10
Leg raise
Bodyweight x10,15,18,11,10,10,10
5)Band neck work = a ton love these you look about silly and get some nice stares Ive neglected neck so long need to remember to do these
BW =111kg ALMOST 112. Its moving up
Notes:
Started slow and well felt good much better than expected. Once got to three plates was hitting GREAT depth. I had my mind on the toes couldn?t go for HIGH loads but happy non the less. I was pushing the two toes UP on every rep really kept me on my heels At 365 I got the first touch of pain when I really tried to PUSH explode. That wasn?t happening the explosion I would then not lift the toes, shift just a little weight on then, and they didn?t like that. Had to go slow in compariosn and grind them out. The 405 was kind of a bear, going slowish a battle the whole way would start to fire more feel pain back off etc but the double went well considering. Then the drop set just gave up. I just couldn?t get in a pattern and really let loose and hit reps. Just to much concentration on toes so called it a day on those
Leg press again started slow but man these went good range of motion was stellar on the 630 set was bottoming the machine out, knees going beyond my chest. Might have to do these more often.
GM?s felt great been a bit, and then did a ton of light abs, couldn?t go heavy. I tweeked an abductor low on the left side doing that big tire I think so just just did a ton opf leg raises.
Im happy and we?ll see what a few days brings. The toe next to the big one does quite the right turn now LOL matches my fingers I suppose.
Notes: Man, I suck. Haven’t made any progress on my bench really. I taped my 275 rep today so I could see if there were any issues with form. It seems like I’m actually bringing the bar too low on my chest. Maybe my tuck is too extreme, but when I start to hit the concentric portion, my elbows shift positions.
The volume is lower than usual. I chose from Wendler’s “Deload to Reload” article the option of keeping ME and DE and doing very limited RE work. So, I worked up to a max and did some sets for back. No shoulder, tricep, or bicep work.
Although looking back, I think for my next deload week, im going to focus on changing the ME more so I can get a break from the heavy lifting.
EDIT: I think you are correct though. I don’t always need to hit 100% or higher. And I certainly shouldn’t be missing as many singles as I have been. It’s just too stressfull I think. So I’ve decided to do some more work in the 90%+ range, but keep it to some single and only attempt PRs every other week or once a month. Thanks for your thoughts.
This is my first post on this thread (I think), just because I’m so psyched about chain suspended GM’s.
Today I worked up to 365x1 for my ME on the c.s. GM’s, did some 3x8 split squats, then a 20 rep set of zerchers. 6x3 DE bench with minis and then two sets of incline dumb bell for high reps.
Finished up with some fat man pull ups suspended from aforementioned chains.
[quote]Matgic wrote:
The volume is lower than usual. I chose from Wendler’s “Deload to Reload” article the option of keeping ME and DE and doing very limited RE work. So, I worked up to a max and did some sets for back. No shoulder, tricep, or bicep work.
Although looking back, I think for my next deload week, im going to focus on changing the ME more so I can get a break from the heavy lifting.
EDIT: I think you are correct though. I don’t always need to hit 100% or higher. And I certainly shouldn’t be missing as many singles as I have been. It’s just too stressfull I think. So I’ve decided to do some more work in the 90%+ range, but keep it to some single and only attempt PRs every other week or once a month. Thanks for your thoughts.
After testing your bench/squat, do you find it beneficial to take a week off after this?;I usually test my flat bench/squat/deadlift after twelve weeks. I was thinking of training this week but I have to listen to my body and rest. Sometimes taking time off is harder for me to do than continually lifting weights.
stiff-leg dls
rows
underhand lat pulldowns
arched back gm’s
Was feeling a lot better after this weeks workout than last weeks. Thanks to the help of Phill, I cut back my warm up sets which made it much easier.
But, I have the feeling that this Coan routine really isn’t working out for me. So my thoughts are to just go back to regular ME work. It obviously worked just fine before adding 30 lbs to my dl. As they say, you shouldn’t fix what’s not broken.
Bench Press
Bar x 20
95 x 10
135 x 10
185 x 5
225 x 5
275 x 2
285 x 4
225= 4 second paused reps x 4
incline press Close grip
95 x 10
135 x 10
185 x 5
205 x 3
225 x 7
decline DB bench + mini band
50 x 12
60 x 11
75 x 8
DB Chest Supported Row
30 x 10
50 x 5
70 x 5
90 x 5
110 x 5,6,7
5A) Lying twist
Bw x 12,12,20,20
5B)Rope Pdown
170 x 12
190 x7
Stack x 6, 7
Some bands work for tri?s and bi?s
Notes: Bench felt good decided to stop at 285 and go for a few reps, I had 5 but the damn thing traveled on me back towards my head and I was set up VERY close to the racks. I just hit then at about 2 inches from lock out and that was enough to stall me and push as I might couldn?t get it to start moving again.
Then did paused reps holding the bar just off my chest. Good lord 4 seconds is a ton when you have another person counting REAL seconds for you that was a hell load of TUT for 4 darn reps felt good though.
Felt like a goof ball doing the lying twists but hey they sure as heck hit some things that havnt been in a while. Fell the BURN LOL.
stiff-leg dls
rows
underhand lat pulldowns
arched back gm’s
Was feeling a lot better after this weeks workout than last weeks. Thanks to the help of Phill, I cut back my warm up sets which made it much easier.
But, I have the feeling that this Coan routine really isn’t working out for me. So my thoughts are to just go back to regular ME work. It obviously worked just fine before adding 30 lbs to my dl. As they say, you shouldn’t fix what’s not broken.[/quote]
GREAT looks as though you nailed the goal, felt good i take it. looks better on paper for sure.
D)Pulldown Abs (on lat pulldown)
105x10 x8 x6 90x9
Notes: This is really the first time on Westside I really work up to 100% or more. It felt good to leave the gym with some extra in me. I’m going to try to get some more sets in at 90% and above (depending on the week) and then maybe go for PRs during deload.
I tried Sumo pulls for the first time today. It comes off the floor pretty damn easy, despite doing them in socks. I forgot to bring my Chucks. I’m trying to decide if I should maybe dedicate some effort to pulling sumo, but I don’t want to end up wasting my time. I feel like alternating between sumo and conventional for heavier sets might just be watering down my training. Thoughts on determining what to try would be great.
D)Pulldown Abs (on lat pulldown)
105x10 x8 x6 90x9
Notes: This is really the first time on Westside I really work up to 100% or more. It felt good to leave the gym with some extra in me. I’m going to try to get some more sets in at 90% and above (depending on the week) and then maybe go for PRs during deload.
I tried Sumo pulls for the first time today. It comes off the floor pretty damn easy, despite doing them in socks. I forgot to bring my Chucks. I’m trying to decide if I should maybe dedicate some effort to pulling sumo, but I don’t want to end up wasting my time. I feel like alternating between sumo and conventional for heavier sets might just be watering down my training. Thoughts on determining what to try would be great.
-MAtt[/quote]
Just look at your body when you pull. If you are bent all the way over with your knees close to your chest when you pull conventionally, then you should probably be pulling sumo.
That being said, pulling sumo is usually more difficult technique wise, but it is worth it, and you can get more out of gear pulling with this style, as well.
D)Pulldown Abs (on lat pulldown)
105x10 x8 x6 90x9
Notes: This is really the first time on Westside I really work up to 100% or more. It felt good to leave the gym with some extra in me. I’m going to try to get some more sets in at 90% and above (depending on the week) and then maybe go for PRs during deload.
I tried Sumo pulls for the first time today. It comes off the floor pretty damn easy, despite doing them in socks. I forgot to bring my Chucks. I’m trying to decide if I should maybe dedicate some effort to pulling sumo, but I don’t want to end up wasting my time. I feel like alternating between sumo and conventional for heavier sets might just be watering down my training. Thoughts on determining what to try would be great.
-MAtt[/quote]
Decisions decision. Well I pull sumo mainly due to a legold injury issue but have started doing a TON more comnevtional stance pulling in the variations. Im only really taking a true Sumo stance once a month now and going for a heavy Pull.
That said I think adding them into your regular rotation cant hurt, say half the time conventional half sumo and as you get more aquainted with the Sumo pulling you’ll better be able to tell which style is best suited for you. In the long run iuts which ever allows the greatest load, no real way of telling unless you do them and it certainly cant Hurt the progress of the other and may aid in recovery due to the differinf stimulus.
