AK's Journal

Yeah i'm going to play it conservative on the pressing work this week and bring my grip out a tad on squats and see if it's any better.

Tempted to say it might be the tricep tendon or something similar. It seems to be dips and pushdowns that really brought it on last week, so i'm wondering if it's where the tricep's fully lengthened (i.e parallel elbows or lower for dips, around the starting position for pushdowns) it's causing a problem.

Also looking at another split this week to cut legs up into two sessions as i hate doing them together LOL;

Weds - Quads/Calves
Thurs - Chest/Tri's
Sat - Back
Sun- Hams, Delts, Bi's

Means i'll probably be unable to do RDL's for hams if i'm doing DL's the day before but should shorten my quads session a bit, the last two sessions has been nearly 2 hours from getting in the gym to leaivng. Will see how i feel on Wednesday.

Can you not take a different approach with the RDL, use them more as 'assistance' rather than caning them heavy

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yeah thats a fair point - i'm just wondering how much i'll actually get out of them if i'm DL'ing saturday and RDL'ing sunday.

Probably just up the reps a bit after doing some other stuff, we'll see this week. Who knows it might actually work really well!

Quads/Calves

Mobility work, foam rolling.

Back Squat

130kgx12
120kgx12
100kgx15

Leg Extensions

3 plates x12
4 plates x15

Hack Squat

75kgx11 - Stuck at the bottom on 12
50kgx15, rest pause for 15 breaths, another 5.

Lunges

15kgx20 paces

James' 3 minute calf workout

Peg 16, 8, 4, assorted other stuff as usual.

Stretching and core work to finish.

Better showing than last week but Back squats are going out for a bit, at least for the first exercise.

The lower bar position seems to be putting too much compression on my thoracic spine and generally things have been far too backy the last two weeks. My back's not playing up any worse than usual currently, but i'm nipping this in the bud before i blow a gasket and put myself out of any squatting for a while.

Next week will be Fronts and i'll stick with these for a while and see how things go. I may look to review my diet too - although i'm still dropping weight quite well (this morning i was 201 - down from 218 in the new year), the two days of low carbs (<100g) before hitting the hardest session of the week is leaving me pretty battered after just the first exercise.

All in all not a bad session, i feel fcuked, just the squats annoying me a bit now!

I'm a big fan of Fronties, only tried BS once in about 7 years I reckon now, my back doesn't tollerate them at all (or didn't anyway and I won't risk it now).

Bummer tho, dude, never nice when you have to sacrifice a lift you know is a good one (whether you like it or not LOL) but good to have you in the FS camp now

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

As much as i love Backies i know deep down realistically i don't have the biomechanics to use them properly to get some quad growth going, squatting around or wider than shoulder with is never going to batter them as much as someone with short legs who can go narrow.

At least with fronties i can (hopefully) get a bit more bang for my buck with a similar if not slightly narrower stance and being able to really sit into it and get some decent progression going.

Just have to think long term about my back, going into a profession where i'm bending down and needing mobility without exception i cannot afford to put it out again.

For quad growth you still can't go wrong with FS. All they lack is that extra posterior chain emphasis that you get with BS really but who needs a big arse

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Makes for comfy sitting if nothing else.

Im in the same position re: back squats. I've generally got long limbs and whenever i do back squats i tend to lean forward too much in order to make depth. I've torn my sacro-iliac ligaments on the right side during a heavy set, despite working on hamstring flexibility/tight hip flexors. Guess i have an awful biomechanical build for back squats.

Since then i've stuck to back front squats and had no problems since (touchwood).

Jimbo

Formerly 'lil_jimmy'

I hope you mean you've stuck to front squats Jim??

I'm pretty sure thats where my niggle lies, the pain location is essentially in the SI region and i may ask one of my lecturers for a quick diagnosis soon so at least i know what it is.

The only silver lining is it makes deadlifting a breeze

Corrected - front squats!

Do you get classic symptoms of SI joint dysfunction after a flare up? Trouble putting on socks/turning over in bed?

Jimbo

Formerly 'lil_jimmy'

No such things as bad biomechanics for squating. Merely bad technique for an individuals limb proportions etc!

But for purely quad development the frontie will be better for most and are a dam fine lift full stop!

Stonehenge
 
Where the banshees live and they do live well

Yeah pretty much - first thing in the morning for around 10-15 mins theres a fair whack of pain on one side which makes for no fun in bending down, putting socks on. Turning over in bed isn't too bad normally.

Once i've been up and mobile for a while i'm generally OK though as the inflammatory fluid has moved out of the tissues (or so i've been told!). If i don't sleep properly for more than 2 nights in a row it comes on for much longer.

Have you had any particularly bad episodes? Last year i had 2x ~3 month recoveries, learnt my lesson after that not to push it!

iaink


No such things as bad biomechanics for squating. Merely bad technique for an individuals limb proportions etc!

But for purely quad development the frontie will be better for most and are a dam fine lift full stop!

Yeah thats a fair point. If i ever go for a period of PL training i'll just sod the quad development and go nice and wide!

... off cousre if people have a pre-exhisting condition/pathology then possibly no form of back squating will be good for them? 

Stonehenge
 
Where the banshees live and they do live well

Difficult to say depending on the pathology i guess!

Anything around the lower spine and hips will almost always cause a problem when you start working towards weights where you'll start finding weak links, from a muscular/biomechanical/non-contractile structure point of view.

Back squats put more torque on the lower back than fronts, shooty uppy hips or a poor arch will throw all the force onto the SI joint and/or lumbar region. Repeat for many reps and many sets and eventually something will give way.

I've had appx 3-4 bad episodes over the past 3 years or so, the most recent being the most severe as i ended up in spasm and lop sided, and then re-injured it twice

Jimbo

Formerly 'lil_jimmy'

Ditto you guys. I used to regularly find myself with severe mobility issues after BS and DLing when my back was a problem. All my extra PWO work (be it stretching, rolling or simple TVA work) has got me DLing again but back squats, oh no.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Did you ever get a formal diagnosis for your problems DV? I remember you were very very careful when bringing DL's back into your routine (as was i) but i suppose now things are a little less worrysome, for want of a better word.

I originally had 2 slipped and 2 compressed discs when I was 20/21 which, as you do at that age, I left to the point I could hardly wak or even just stand still straight (IIRC they stated I was probably about 6 months from being in a wheelchair but I don't know how much of that was to just make a point TBH).

I think thereafter it was just repercussions of what I had done there. I would keep getting facets locking in the lower regions, there was some SI issues stemming from various hip flexors and extensors etc with strength and flexibility imbalances. Some poor posture and just general bad maintenance of my problems.

Add it all together and it wasn't much fun at all until I stopped BS and DL ~7 years ago. Thankfully I have now managed to keep on top of things and *touch wood* have minimal problems.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Thats pretty the approach i had up until August of last year, just kept putting it off but it wasn't until i was literally hobbling all over the house that i realised enough was enough. Ego hit yes, but also the right decision made.

Todays training;

Chest/Tri's

Flat DB

37.5kgx10
32.5kgx10
32.5kgx8+2 (rest pause)

Decline BB

80kgx9
70kgx11
60kgx10+4+1 (RP again)

Incline Smith

30kgx8+2
20kgx10+2
20kgx10+2

Cable Crossovers

30kgx12
25kgx12
20kgx15

DB Flies

10kgx10
10kgx10

Overhead Cable Extensions

45kgx15
40kgx15
40kgx15
40kgx12

Single Arm Pushdowns

15kgx10
10kgx12
10kgx12

Foam roll and stretch to close.

Different approach to today again. I'm finding Flat BB tiresome in that it destroys my delt's & tri's without really getting much pec work out of it. So today a change of tact for a while to see how i respond. Was working on 60-120s rest between most sets aiming for 10+ reps throughout.

DB work felt much more chesty than BB and no real cuff issues to speak of, next week i'll probably take a bit longer to warm up my shoulders though. Tri's only held me back on the first set of declines, everything else seemed to be ok, chest was full of blood after that was all done

Tri work was just no frills basic stuff today, elbow coped fine with the pressing work so i was in no rush to throw in heavy dips or anything else, again got a nice pump and will incorporate stuff back in as i feel necessary.

Back/Calves

Deadlift

200kgx3 - http://www.youtube.com/watch?v=uNXVCMnKmO0
180kgx5
170kgx7-8 - Lost count here

Chins

BWx10
BWx6
BWx5

T-Bar Row

60kgx10
55kgx10
50kgx10

Cable Row

12 plates x8
11 plates x10
10 plates x10

Pullover Machine

60kgx10
60kgx10

Shrug Machine

16 plates x15
17 plates x15
14 plates x20

James 3-Minute Calf Routine

2x15 Standing calf raises at 70kg to start then
Plate 15,12,18 x10, usual other stuff.

Stretching and foam rolling to finish.

Lovely session. DL's were solid but going for a fourth rep at 200 probably would've been very ugly and not great for me, so best left there. Will go at 200 again next week and if i get 4-5 i'll be happy enough

Other work was good too, kept the rest periods between 60 and 120 seconds throughout, generated a nice pump and sweat.

Nice going, mate. I'd have tried reps on 200 myself if I hadn't been housebound with this darn throat infection (can't see vids at home so I'll reserve comment on whether you could have done more or not). And I'm all for the timed/limited rest periods.

Good going, are we going to have a race to break 230+? (PS I will be cheating )

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Form was much better than last week i felt - i've noticed recently though that i'm finding it much harder to keep my legs in the lift for longer, but theres little noticeable lower back strain, just what feels like a lot of erector spinae tension. Hopefully training hams away from quads again will help stick a bit more strength into them.

I'm staying away from the big singles whilst i'm still dieting down LOL, triples are probably the lowest i'll go for a while. My aim for 2010 was to get to 5 plates but TBH i could have that in a month or two if i really wanted it i reckon. It may move closer to 240/50 depending on how things continue to move along.

Nice deadlift.

Do 220 then set your sights on 500lbs aka 227.5kg

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain! Thats the plan, just keep going on as i can and if i'm within touching distance of 500lbs by summer time i'll be a happy bunny!

You should take 220 soon week or two tops. Then decide if you need to cycle back down the load or whether you can keep it pretty high and push on to another pb in a month or so etc?

Stonehenge
 
Where the banshees live and they do live well

I was debating cycling back down for a bit and bringing my reps up for a while actually as the first set (i.e max effort) is really starting to hit me hard.

I think i'll give 200x5 a go next week then hit some singles the week after, maybe deload for a week or two and build back up so i don't overpush the envelope. What d'you reckon?

It all depends how you feel.

Why not just take 220 next week if your feeling good warming up? Then back down week after. You seem good for 220 now so all being well get it done then plan the next phase. It'd feel unfinished after you've worked up so well without having a pb shot?

Stonehenge
 
Where the banshees live and they do live well

Good idea - gives me a good excuse to carb up too on friday!

Working up to it, something like;

60
100
140
180
200
220.

Keeping it simple, double/triple at 140 then just singles from there?

Summit like that. Def singles of 180-200 and poss 160. But however you normally warm up for a big set

Stonehenge
 
Where the banshees live and they do live well

Today i did 60, 110, 150, 180, then 200 - felt OK although you might be right in sticking another one in between 140 and 180.

I would.

When I warm up I normally get to 120 and do 20 jumps from there until I am at the weight. Unless its an odd number aka 210 then I'll take one 30kg jump lower down.

Or you could do a TONY- 100, 200, 300 :) lol

Stonehenge
 
Where the banshees live and they do live well

I think 300 might be just out of reach for now, maybe in a few weeks

Hams/Delts/Bi's

Lying Ham Curl

5 plates x12
4 plates x12
3 plates x15

RDL

100kgx8
90kgx10
90kgx10

Seated DB Press

30kgx6
25kgx8
20kgx10

DB Laterals/Cable Laterals

10kgx10/10kgx10
7.5kgx10/10kgx10
7.5kgx10/5kgx12

Cable Curl

45kgx12
35kgx12
30kgx10 > 20kgx10

Concentration Curls

10kgx8
10kgx8

Face Pull/Rear Fly

60kgx12/12.5kgx10
50kgx12/12.5kgx8

Stretching, core work and foam roll to finish.

Happy with todays work, hams were a touch sore from yesterdays DL'ing but were fine once i got going. Delt stuff was OK, down a smidge but to be expected with 6 sets preceding it.

Rest periods down again to 60-120 seconds, took just under an hour from start to finish (core and stretching stuff excluded).

Yeah, go for it, mate. As iain says, see how the building up goes and then decide when you near the top.

60mins with EVERYTHING, that's a quick session

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yup Was a gooden! Didn't worry too much about a massive warm-up though, just got stuck in after 3 sets of light hammy curls and a bit of dynamic stretching.

Hams are fecked today though!

Quads/Calves

Mobility work, foam rolling.

Front Squat

80kgx10
80kgx10
70kgx8 - Superset into Back squats for 12

Leg Press

180kgx15
180kgx15
180kgx15

Hack Squat

80kgx10
70kgx12
70kgx10

Lunges

15kgx24 paces

Seated Calf

45kgx15
45kgx15
45kgx15

James' 3 minute calf workout

Peg 15, 10, 6, assorted other stuff as usual.

Stretching and core work to finish.

Top session today, best one in a while for quads 90-180s or so rest between sets, 60 for calves, absolutely battered, took about an hour from first working set to last calf work set, sweat dripping off me

Fronties were SO much nicer to do than the recent backsquats! I was amazed at how much closer i could have my stance too and felt a damn lot more core bracing etc coming out of the hole. First set was a good 10, so definately onto 85kg next week.

Leg pressing was a bit gimp, the sled just doesn't suit me really so i'll probably stick extensions back in next time.

Going to a house party tonight so having a well earned pint or two, probably sweat it out in tommorow's session, call it an impromptu carb up

Good work, mate, nice fronting and the weight will shoot up as you get your groove.

Eveyone's doing this 3 min calf workout, might have to give it a whirl,... especially at the shock of putting my shorts on today

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

The pumps you get with it are by far and away better than anything else i've done before, it also feels a bit different to other work - feels like the lower part's getting hit more than towards the knee.

Worth a go i thought, nothing else is making them grow!

So whats this 3min calf workout?

(he says with a heavy voice)

Stonehenge
 
Where the banshees live and they do live well