[quote]zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.[/quote]
You need to get over that.
[quote]OooahhhCANTONA wrote:
What did you think of Matt Rhodes’ program?[/quote]
I like it, but It lacks some of the assistance excercises I love.
Today:
squat:
135x3
185x3
225x3
275x3
belt+wraps
295x3
315x2 guy touched me a bit on the second one
295x2
Front squat:
didn’t get up very high, can’t stabalize the bar for multiple reps. Will do these anderson squat style next time so I can replace the bar after each rep.
Glute ham (stricter then normal)
mex10
me+25x3
mex8
super wide lat pulldown
100x10
120x10
140x10
160x10
180x5
Leg extention
worked up to
265x12
265x9
I kicked fast and hard on these, when I can do this for 20 slow and controlled paused at the top, I’ll post a new leg shot.
edit: forgot abs worked up to me+45x lost count. good news is I didn’t fall forward while squattign so much today.
[quote]FightingScott wrote:
zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.
You need to get over that. [/quote]
x2
I want to see videos of you lifting. A Squat, Bench, and Dead video please.
[quote]detazathoth wrote:
FightingScott wrote:
zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.
You need to get over that.
x2
I want to see videos of you lifting. A Squat, Bench, and Dead video please.[/quote]
I’ll work on that. Dad said it’s all good, but I’ll have to wait for my training partner to show up. I’m supposed to post some vids at IM too anyways. expect all 3 in the next few weeks. Bench will have to wait if you don’t want to see a floor press video.
I can maybe get a floor press video on friday, elevated deads with chains on monday, and squats next week friday if he can go, he has debate meetings, debate is pretty ghey.
zephead, have you ever thought of giving good old intensity cycling a go? It keeps the spirit of your programming intact, you can play around with assistance work, and there are many different kinds of cycles to keep you entertained.
[quote]FightingScott wrote:
zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.
You need to get over that. [/quote]
I know what you’re saying, but it isn’t true.
Take a look at Jim Wendler’s log. He has not lifted anything near his max in a while. He has actually been in deload mode for a while now. He calls it coasting. Just deadlifted 710. An easy 710. Maybe he’s not a good example for you, but the point is that you don’t have to lift maximal weights to increase your max.
[quote]zephead4747 wrote:
detazathoth wrote:
FightingScott wrote:
zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.
You need to get over that.
x2
I want to see videos of you lifting. A Squat, Bench, and Dead video please.
I’ll work on that. Dad said it’s all good, but I’ll have to wait for my training partner to show up. I’m supposed to post some vids at IM too anyways. expect all 3 in the next few weeks. Bench will have to wait if you don’t want to see a floor press video.
I can maybe get a floor press video on friday, elevated deads with chains on monday, and squats next week friday if he can go, he has debate meetings, debate is pretty ghey.[/quote]
I want to see a floor press.
[quote]detazathoth wrote:
zephead4747 wrote:
detazathoth wrote:
FightingScott wrote:
zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.
You need to get over that.
x2
I want to see videos of you lifting. A Squat, Bench, and Dead video please.
I’ll work on that. Dad said it’s all good, but I’ll have to wait for my training partner to show up. I’m supposed to post some vids at IM too anyways. expect all 3 in the next few weeks. Bench will have to wait if you don’t want to see a floor press video.
I can maybe get a floor press video on friday, elevated deads with chains on monday, and squats next week friday if he can go, he has debate meetings, debate is pretty ghey.
I want to see a floor press.
[/quote]
We’ll have to see when my guy can make it. But I promise you, I will have vids up asap.
[quote]detazathoth wrote:
zephead4747 wrote:
detazathoth wrote:
FightingScott wrote:
zephead4747 wrote:
Because I think if I don’t squat AND deadlift remotely heavy frequently, I will regress.
You need to get over that.
x2
I want to see videos of you lifting. A Squat, Bench, and Dead video please.
I’ll work on that. Dad said it’s all good, but I’ll have to wait for my training partner to show up. I’m supposed to post some vids at IM too anyways. expect all 3 in the next few weeks. Bench will have to wait if you don’t want to see a floor press video.
I can maybe get a floor press video on friday, elevated deads with chains on monday, and squats next week friday if he can go, he has debate meetings, debate is pretty ghey.
I want to see a floor press.
[/quote]
debate state is friday=saturday. I’ll try my next training week. Deads on monday might happen.
Today:
floor press:
didn’t go for anything heavier then 185, my elbow feels like it was brutalized. I think it’s tendonitis. I’ll figure out how I can get 100% asap
I’ll be avoiding pressing excercises for the next few weeks. When I come back to my full routine RE day will be a shoulder/elbow rehab/prehab day.
[quote]zephead4747 wrote:
I’ll be avoiding pressing excercises for the next few weeks. When I come back to my full routine RE day will be a shoulder/elbow rehab/prehab day.[/quote]
You’re afraid to not squat and deadlift heavy in the same week for the fear of losing strength but you’re going to stop all pressing exercises for multiple weeks?
[quote]FightingScott wrote:
zephead4747 wrote:
I’ll be avoiding pressing excercises for the next few weeks. When I come back to my full routine RE day will be a shoulder/elbow rehab/prehab day.
You’re afraid to not squat and deadlift heavy in the same week for the fear of losing strength but you’re going to stop all pressing exercises for multiple weeks?[/quote]
yes, I went through the same shit with my shoulder. I was having shoulder problems before I started this log, and I didn’t make any progress for months because of it. A few weeks is a pretty short period of time. I’m not gonna lose strength if i can help it, but to make this better I may have to accept it. It hurt like a MFER on friday, and I want this shit healed so I can FINALLY break 2 plates on the bench. I should have had that shit so long ago.
long term growth>making a bad attempt at satisfying my ego.
What to do now? I don’t really know. DO you think board pressing is easier on the elbows? I’m getting mine later this week.
[quote]zephead4747 wrote:
FightingScott wrote:
zephead4747 wrote:
I’ll be avoiding pressing excercises for the next few weeks. When I come back to my full routine RE day will be a shoulder/elbow rehab/prehab day.
You’re afraid to not squat and deadlift heavy in the same week for the fear of losing strength but you’re going to stop all pressing exercises for multiple weeks?
yes, I went through the same shit with my shoulder. I was having shoulder problems before I started this log, and I didn’t make any progress for months because of it. A few weeks is a pretty short period of time. I’m not gonna lose strength if i can help it, but to make this better I may have to accept it. It hurt like a MFER on friday, and I want this shit healed so I can FINALLY break 2 plates on the bench. I should have had that shit so long ago.
long term growth>making a bad attempt at satisfying my ego.
What to do now? I don’t really know. DO you think board pressing is easier on the elbows? I’m getting mine later this week.[/quote]
I completley agree, I think taking some time off from heavy benching is the best thing you can do right now. Maybe you should buy an elbow sleeve?
[quote]BlackLabel wrote:
zephead4747 wrote:
FightingScott wrote:
zephead4747 wrote:
I’ll be avoiding pressing excercises for the next few weeks. When I come back to my full routine RE day will be a shoulder/elbow rehab/prehab day.
You’re afraid to not squat and deadlift heavy in the same week for the fear of losing strength but you’re going to stop all pressing exercises for multiple weeks?
yes, I went through the same shit with my shoulder. I was having shoulder problems before I started this log, and I didn’t make any progress for months because of it. A few weeks is a pretty short period of time. I’m not gonna lose strength if i can help it, but to make this better I may have to accept it. It hurt like a MFER on friday, and I want this shit healed so I can FINALLY break 2 plates on the bench. I should have had that shit so long ago.
long term growth>making a bad attempt at satisfying my ego.
What to do now? I don’t really know. DO you think board pressing is easier on the elbows? I’m getting mine later this week.
Maybe you should buy an elbow sleeve?[/quote]
this seems like a good idea.
Board Pressing is not going to be very gentle for the elbows. It may be easier on the elbows than Pin Presses or Dynamic Benching with Band Tension but that’s not saying much. Since Board Pressing could potentially have you handling weights above your max for reps, I would stay the fuck away from it if I thought I had elbow issues.
Are you sure you didn’t just slam your elbow on the floor? Did you get that video of the floor press? If you’re going to slam your elbow into the floor, I would stop doing the exercise. Maybe there’s some sick part of you that just can’t help it.
As far as I know you still go to high school. This means there’s probably a sports trainer and a training room (one of those rooms with ice baths, bags of ice, rehab shit) at your school that you can use for free.
Unless your sports trainer is a total douchebag who only treats basketball players out of favoritism and always gives the same remedy to everyone regardless of their case, Unless he’s THAT guy, then I suggest you see him.
Maybe the problem isn’t benching. Are you doing a lot of cheated rows with wrist straps and heavy weight? Are you doing a lot of cheated curls? Are you doing a lot of heavy, cheated extensions and pushdowns? Cheated Shrugs with Straps? These all have the potential make your elbows hurt.
If you get some elbow sleeves, they’re not going to help an injury. They’re just going to keep a joint warm to promote blood flow and prevent injury.
IS there an injury or was your elbow bothering you on one day? This is the first I’ve seen you write of it. You don’t have to test to see if you have an injury by maxing out. Try doing something easy. Bench with 60-70% of your max for a set or two if it doesn’t hurt. Do that next time you Bench. That should tell you if you have an injury or not.
I’m guessing doing 185 for a single on Floor Press is your Heavy Day.
On your Light Day do some Military Pressing and Some Pushdowns. Turn down the allure of using 135. Just do 2 or 3 sets with 95 or 115. Don’t do anything that makes your face turn red.
On your next Heavy Day, Bench. Resist the urge to max out. Hit a heavy set of 8. Possibly a PR. Go all out and don’t hold back but don’t go to failure - rack before then. Rest for the length of 1 AC/DC song. Try to match that set of 8. Doing the first 8RM will kickstart your CNS and will help make it so you can break the PR you just made. That’s some bullshit I made up on the spot but if you believe it, then it will come true.
On both days, after you’ve pressed, do some Chin-ups, some Reverse EZ-Bar Preacher Curls, and some Push-ups, possibly weighted with Chains.
Until then, Ice the Elbow and take some Ibuprofen to reduce any inflammation.
You CANNOT be sure RIGHT NOW that you aren’t ready to Bench several days from now.
IF AND ONLY IF you get to the gym when it’s time to press, and your elbow bothers you, then go see a doctor. If R.I.C.E doesn’t heal it, how can you be sure you’re not on the verge of a major joint injury? You think a few weeks of rest will take care of that?
It’s all or nothing. Either it heals up quick, or you have a problem you need a professional’s help with. <<<<<
We might have discussed this before, there were several threads about it recently… But could your elbow pain come from back-squatting?
[quote]FightingScott wrote:
Board Pressing is not going to be very gentle for the elbows. It may be easier on the elbows than Pin Presses or Dynamic Benching with Band Tension but that’s not saying much. Since Board Pressing could potentially have you handling weights above your max for reps, I would stay the fuck away from it if I thought I had elbow issues.
Are you sure you didn’t just slam your elbow on the floor? Did you get that video of the floor press? If you’re going to slam your elbow into the floor, I would stop doing the exercise. Maybe there’s some sick part of you that just can’t help it.
As far as I know you still go to high school. This means there’s probably a sports trainer and a training room (one of those rooms with ice baths, bags of ice, rehab shit) at your school that you can use for free.
Unless your sports trainer is a total douchebag who only treats basketball players out of favoritism and always gives the same remedy to everyone regardless of their case, Unless he’s THAT guy, then I suggest you see him.
Maybe the problem isn’t benching. Are you doing a lot of cheated rows with wrist straps and heavy weight? Are you doing a lot of cheated curls? Are you doing a lot of heavy, cheated extensions and pushdowns? Cheated Shrugs with Straps? These all have the potential make your elbows hurt.
If you get some elbow sleeves, they’re not going to help an injury. They’re just going to keep a joint warm to promote blood flow and prevent injury.
IS there an injury or was your elbow bothering you on one day? This is the first I’ve seen you write of it. You don’t have to test to see if you have an injury by maxing out. Try doing something easy. Bench with 60-70% of your max for a set or two if it doesn’t hurt. Do that next time you Bench. That should tell you if you have an injury or not.
I’m guessing doing 185 for a single on Floor Press is your Heavy Day.
On your Light Day do some Military Pressing and Some Pushdowns. Turn down the allure of using 135. Just do 2 or 3 sets with 95 or 115. Don’t do anything that makes your face turn red.
On your next Heavy Day, Bench. Resist the urge to max out. Hit a heavy set of 8. Possibly a PR. Go all out and don’t hold back but don’t go to failure - rack before then. Rest for the length of 1 AC/DC song. Try to match that set of 8. Doing the first 8RM will kickstart your CNS and will help make it so you can break the PR you just made. That’s some bullshit I made up on the spot but if you believe it, then it will come true.
On both days, after you’ve pressed, do some Chin-ups, some Reverse EZ-Bar Preacher Curls, and some Push-ups, possibly weighted with Chains.
Until then, Ice the Elbow and take some Ibuprofen to reduce any inflammation.
You CANNOT be sure RIGHT NOW that you aren’t ready to Bench several days from now.
IF AND ONLY IF you get to the gym when it’s time to press, and your elbow bothers you, then go see a doctor. If R.I.C.E doesn’t heal it, how can you be sure you’re not on the verge of a major joint injury? You think a few weeks of rest will take care of that?
It’s all or nothing. Either it heals up quick, or you have a problem you need a professional’s help with. <<<<<
[/quote]
it just hurt in general for the past few weeks, but nothing seriuous. I tried overhead pressing with dbs on friday and I didn’t make it past my warmups. I’ll switch ME excersizes to one where I won’t be banging my elbows. My elbows only started to hurt with the advent of smith machine triceps and db rear delt flys. I’ll be dropping these for sure for the next few weeks.
Our sports trainer guy is a fat old man who will take his time wrapping volleyball players’ hands while people with broken limbs are waiting. Not to mention he’s just an ass in general and misdiagnoses people more often then not.
[quote]Cephalic_Carnage wrote:
We might have discussed this before, there were several threads about it recently… But could your elbow pain come from back-squatting?
[/quote]
This is also a possibility, I squat with my pinky on the rings, I don’t know that is close enough to cause problems though.
would be nice if I had a ssb and could just use that for the next few weeks to be safe.