[quote]bulkNcut wrote:
2012 was a pretty crazy year for me. Some of the best things and worst things in my life. Haha I’ll keep this training related though.
Bought myself some voodoo bands, goodbye tendonitis you miserable bastard
Got on a set system of progression for main lifts (5/3/1)
Fucked up a lot, seriously though I’ve learned some of my best lessons about lifting from what doesn’t work
BTW great idea for a thread [/quote]
how did you use the voodoo bands, and how often etc…
[/quote]
x2 I’ve had patellar tendinitis for the past year from front squats. At this point, I will try about anything.
[quote]bulkNcut wrote:
2012 was a pretty crazy year for me. Some of the best things and worst things in my life. Haha I’ll keep this training related though.
Bought myself some voodoo bands, goodbye tendonitis you miserable bastard
Got on a set system of progression for main lifts (5/3/1)
Fucked up a lot, seriously though I’ve learned some of my best lessons about lifting from what doesn’t work
BTW great idea for a thread [/quote]
how did you use the voodoo bands, and how often etc…
[/quote]
x2 I’ve had patellar tendinitis for the past year from front squats. At this point, I will try about anything.
[/quote]
Quick question: how often do you do deadlifts and hamstring work?
Second quick question: how often and how much do you foam roll your quads and IT band?
Because those are the two easiest ways of getting rid of patellar tendonitis. Almost always caused by exceptionally tight quads pulling on the tendon constantly while at rest combined with lack of hamstring work.
I actually don’t use the voodoo bands that often. In combination with 2 fish oil capsules a day I started off using the bands about 4 times a week for two weeks. After the first time pain was greatly diminished, after second time the pain was completely gone. It has stayed gone since and I only use the band when I notice it start to flare up again. I have been pretty crappy about using the band and fish oil though (very inconsistent) and It’s still not an issue at all. If I had to venture a guess I would say I use it once a week now. I swear by them though. Before this I stopped pressing completely for 6 weeks while going to physical therapy and the second I started pressing again (although light), the tendonitis was as bad as before. The PT said not to press heavy… screw that. I’m now pressing heavy and with as much volume as I please (set a PR about a week ago) NO PAIN. Best money I have spent all year.
Here’s a link to the bands as well as how to use them on your elbow. You can go to mobilitywod.com and they should have some more stuff on how to use them.
ALso on rogue fitness they they have larger bands for better compression, I’d stick with the smaller ones though unless you are 1. very big or 2. wrapping a larger area like the hips
[quote]bulkNcut wrote:
2012 was a pretty crazy year for me. Some of the best things and worst things in my life. Haha I’ll keep this training related though.
Bought myself some voodoo bands, goodbye tendonitis you miserable bastard
Got on a set system of progression for main lifts (5/3/1)
Fucked up a lot, seriously though I’ve learned some of my best lessons about lifting from what doesn’t work
BTW great idea for a thread [/quote]
how did you use the voodoo bands, and how often etc…
[/quote]
x2 I’ve had patellar tendinitis for the past year from front squats. At this point, I will try about anything.
[/quote]
Quick question: how often do you do deadlifts and hamstring work?
Second quick question: how often and how much do you foam roll your quads and IT band?
Because those are the two easiest ways of getting rid of patellar tendonitis. Almost always caused by exceptionally tight quads pulling on the tendon constantly while at rest combined with lack of hamstring work. [/quote]
Well I haven’t been able to dead-lift for quite some time. I’ve had chronic IT issues since high school. Due to running a lot, I tried to walk on at a D1 school for CC. But failed. I started with rack pulls from the shins then went to block pulls at approximately 3-4 inches. I’ve hit 455 for five reps for block pulls. However, my hamstring attachments revolt at regular dead-lifts. I could barely walk after trying dead-lifts after block pulling for a while. As far as hamstring curls go, I can’t even do 5 lbs without feeling like my hamstrings are going to rip in half. I do block pulls once a week and foam roll my IT bands 2x a week with a rumble roller. I have also spent quite a while in PT due to my IT problems. Walking down hills really pissed of the patellar tendon also.
[quote]bulkNcut wrote:
I actually don’t use the voodoo bands that often. In combination with 2 fish oil capsules a day I started off using the bands about 4 times a week for two weeks. After the first time pain was greatly diminished, after second time the pain was completely gone. It has stayed gone since and I only use the band when I notice it start to flare up again. I have been pretty crappy about using the band and fish oil though (very inconsistent) and It’s still not an issue at all. If I had to venture a guess I would say I use it once a week now. I swear by them though. Before this I stopped pressing completely for 6 weeks while going to physical therapy and the second I started pressing again (although light), the tendonitis was as bad as before. The PT said not to press heavy… screw that. I’m now pressing heavy and with as much volume as I please (set a PR about a week ago) NO PAIN. Best money I have spent all year.
Here’s a link to the bands as well as how to use them on your elbow. You can go to mobilitywod.com and they should have some more stuff on how to use them. [/quote]
Training with a lot of new gear specifically like …
Heavy Grip Work (Tons of Ironmind goodies come to mind , pick a couple every workout and hit em hard for either singles or timed sets)
Sandbag training (What can I say about this… training with these are far and away so much different then anything Ive done before… not to mention that they can train loading angles, positions, and compeletely put new spins on traditional exercises like nothing you’ve ever done… and dont get me started on training with the water filler bags… those are a bitch:) With this trainging… weight is not just “weight” meaning a 100 lb sandbag weighs a LOT heavier than it looks… I do still do some traditional lifts and will post a training log with videos later on some of the sb stuff and see how that translates to mainstream exercises
Dedicated core work (Hard and Heavy, no high rep crap, just core exercises that really focus on tension - side plank gladiator presses, MMA Chaos, SB plank drags, RKC Planks, to name a few)
Maiden, can you further discuss your definition of “high frequency” and how your training approach has adjusted in accord with your realizations RE: frequency’s effect on your progress?
[quote]The3Commandments wrote:
Maiden, can you further discuss your definition of “high frequency” and how your training approach has adjusted in accord with your realizations RE: frequency’s effect on your progress?
Thanks in advance.[/quote]
I would consider high frequency as hitting a muscle group or exercise 3x/week or more. 2x= moderate and 1x=low. I did the main three lifts 4x/week, and benched sometimes 5x/week doing CT’s HFS. It worked great for my bench as I hit an all time PR of 345 paused (I know nothing amazing) after three months of using it. It did not work as well for squats and deads. I pretty much stayed where I was. I made the best progress on deadlifts by just taking one set to failure 1x/week.
I did lats pull-down 6 days weekly and gained muscles(not waistline) plus strenght for 4 weeks. So i started 5 exercises daily as an add-on to my present program. Here is the link to it.
Reading present and past articles to learn plus asking questions.
Thanks !
[quote]Maiden3.16 wrote:
I would consider high frequency as hitting a muscle group or exercise 3x/week or more. 2x= moderate and 1x=low. I did the main three lifts 4x/week, and benched sometimes 5x/week doing CT’s HFS. It worked great for my bench as I hit an all time PR of 345 paused (I know nothing amazing) after three months of using it. It did not work as well for squats and deads. I pretty much stayed where I was. I made the best progress on deadlifts by just taking one set to failure 1x/week.
[/quote]
I tend to agree with what you just said here…
High frequency periods are great for taking the bench up. Notice PERIODS, because most likely you will kill your shoulders constantly overdoing the bench. I think 3 sessions a week is the max, atleast for me…
High frequency is absolute shit for the deadlift.
I made some of my best gains to front squat squatting 5x a week. However… I never hit a back squat PR doing this, despite adding somewhere around 30-40lbs to my front squat (I would frost squat 3x a week, and back squat 2x)
