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Helpful ReplyHot!Brett's Journal Part VII: The Farce Awakens

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Floydy
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 03:45:23 (permalink)
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Good work mate, and that revolutionary breakthrough with the sciatica. If it works, don't question it, relish the results!
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 04:43:16 (permalink)
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Floydy
Good work mate, and that revolutionary breakthrough with the sciatica. If it works, don't question it, relish the results!



Cheers bud! Really wasn't expecting it as the pendlays produce shear force on the spine and work the lower back a fair bit, but no I won't argue with it lol.



Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#62
badman
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 06:54:24 (permalink)
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based on your height and pics, it's weird that you only weigh 105kg.  I'm 5 inches shorter and the same weight, and I'm pretty fluffy too.  Anyway, I wouldn't worry about your weight going up.  Going back to training after a long time off and going onto a routine like stronglifts, which has heavy squatting, your weight will definitely go up unless you restrict calories, just due to adding mass on the legs.  those 5x5 sets are soul destroying, I'm glad I never did any of these 5x5 routines lol.
#63
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 07:18:17 (permalink)
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badman
based on your height and pics, it's weird that you only weigh 105kg.  I'm 5 inches shorter and the same weight, and I'm pretty fluffy too.  Anyway, I wouldn't worry about your weight going up.  Going back to training after a long time off and going onto a routine like stronglifts, which has heavy squatting, your weight will definitely go up unless you restrict calories, just due to adding mass on the legs.  those 5x5 sets are soul destroying, I'm glad I never did any of these 5x5 routines lol.


 
Must be the hollow legs then! Adding weight will be less of a concern as I get closer to max weights, but I don't wan to starting adding too much too early. If I have to put it on I'd rather it be to move past a plateau etc.
 
Also, have you got a minute to check out the squat vid on the previous page? I've read your journal mate and you have easy 40kg+ on me. I would be keen to see if you can offer any advice. Cheers.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#64
badman
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 07:45:29 (permalink)
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sure.  I cant youtube at work though, I'll check it later.
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 07:52:06 (permalink)
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Cheers bud.
 
FYI I have done 5x5 before for a long while but I don't really think I applied myself correctly.
 
Going to smash it this time though. 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#66
The_Lone_Wolf
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 09:08:41 (permalink)
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Brett
Cheers fellas! Great to get some feedback from experienced folk.
 
We have +2 for wider stance so I will have a go next sesh and report back. Thanks for the points on squeezing the bar Wolfy I will get on this. I don't feel all that stable in the torso and this sounds like it will help.


 
The stance is something to experiment with really, and it can take some time to find what feels best for you. 
 
RE the bar squeezing, I find it really helps. When I unrack, I walk back and get set. I try to get as much tension in my body as possible and stay as tight as I can. I pull the bar into my back and squeeze as hard as I can which I feel automatically tightens my lats and chest. I also ensure my feet are planted by trying to screw my feet into the floor by turning my heels in and toes out.
 
All sounds a bit weird, but give it a try.

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#67
On The Flop
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 09:13:23 (permalink)
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Another advocat for a slightly wider stance mate. Also I feels your pain re the sciatica, it's plagued my squatting for years. Lovely all round work though.

“It ain’t all sunshine and rainbows”
 
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#68
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 09:28:07 (permalink)
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Will do Wolfy! I'm thinking I really need to start checking off a mental ticklist before each set.
 
And cheers Flop! 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#69
badman
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/16 09:35:45 (permalink)
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squat looks fine to me, bar path is straight.  Don't worry about knee travel over the foot, it's not an issue.  Long legs and high bar means the knees will travel.
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Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/17 13:54:19 (permalink)
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badman
squat looks fine to me, bar path is straight.  Don't worry about knee travel over the foot, it's not an issue.  Long legs and high bar means the knees will travel.




Nice one mate, thankyou. 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#71
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/17 14:03:14 (permalink)
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Week 6: Thu 17/11/16

Back Squats:
20x5, 40x3, 60x3, 80x3, 100x3
112.5kg 5/5/5/5/5

OHP:
20x5, 40x3
57.5kg 5/5/5/5/5
 
Hex Deads:
75x5, 95x3
115kg x5

Cycle 5min @ L8 = 2.57km
 
 
Tried the wider squat today as advocated by so many here. From what I've read it engages the posterior chain more instead of quads. I think this is a weak point for me so it makes sense to adjust stance. It felt okay doing it but I didn't notice a difference in the amount of exhaustion/pump of the hams and glutes vs. quads. I made sure I squeezed the bar and upper back, held my breath, whole body was tight and it seemed to help a lot with stability. Unfortunately squatting again today fired up the sciatica. Was about 5/10 factor immediately after. 
 
Moving on through OHP. I think I have another 10kg in there right now but it's definitely getting harder. Hex Deads went well. Still quite easy. Perhaps 60% 5RM is too light to start with? I am deadlifting half the frequency of squats so it makes sense squats hit the limits first. I will stick to the program though for the sake of continuity and not to aggravate back.
 
Hit the cycle to finish and felt the hams on fire. Quite exhausted on it during so maybe the stance on squats did make a difference.
 
Amazingly, when I started stretching I realised the sciatica was again gone! Must have been a combination of deads and the cycle? I certainly don't want this to be a repeating issue though. And therein lies the dilemma: I want to get my strength up before I start the bbing phase but I need to do this without risking further injury.
 
Sciatica in itself is not an issue for me, especially as I can seem to get it to go away from back training. What I don't want to do is risk making it worse so it stays permanently, or lays the foundations for further issues later in life. I have seen blokes in wheelchairs from it. Hell, I know of at least one bloke who had no relief at all and ended up hanging himself.
 
The fact that sciatica has reared it's ugly head only in the last two sessions leads me to three possible conclusions:
 
1) Now that the weight lifted is finally above my own BW it has changed the mechanics of the excersise, ie. my own bodyweight may be less of a counter balance and my body is forced to move in a different way. The only thing I can think of to try to alleviate this is to not break parallel so there is less pressure on the lower back.

2) My form has degraded without me realising it. I suspect that I may need to look up higher instead of looking directly in front in the mirror. This in turn will help keep my shoulders back and chest up and may alleviate the condition.

3) God is punishing me for not believing in him.

For now, I'm going to go with option 2 and see what we can do. I'm still optimistic about beating my PB of 120kg 2x5 in the next few weeks though. Pain free would be ideal.
 
Thanks for reading. 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#72
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/17 14:23:51 (permalink)
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Man, didn't realise how much I blathered on before I went back to proof read. 

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#73
Ox
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/17 14:30:40 (permalink)
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Sciatica is a very odd one mate...I used to get it very very bad, to the point I couldn't walk around a shopping centre as it hurt so much. tried every stretch under the sun. It eventually just went, weight loss helped me though I think!
 
Nice one on trying a wider stance with squats, bare in mind any change in tech feels bad to start with, it needs time to bed in.
#74
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/17 14:45:34 (permalink)
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Yeah it got better for me too in time. Body still amazes me the way ti can overcome such injuries.
 
On a good day I can kick each leg shoulder height without pain. Just don't want to go back to lying face down on the floor for hours just to get some relief.
 
I will give the wide stance some time mate. Stay tuned.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#75
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/18 12:04:22 (permalink)
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Rest day today. Had some time to kill on night shift so I decided to grab a box of my favorite bulking food (KFC's popcorn chicken) and have a good look at where I am.
 
As I've mentioned I am still a fair way off my 5RMs for bench and deads. They are still much easier than squats effort wise. With the progression I've been doing I've worked out that it will be another 5 weeks for deads, and another 6 weeks for bench until I hit those 5RMs for 5x5 and start making some real progress.
 
Just entering week 7 now. That will mean I won't be hitting those high end goals until week 12/13. Too long IMO. I'll be adding 10kg to deads and 5kg to bench for the next few sessions until they start getting taxing, then resume the standard progression. We'll see how we go from there.
 
Also, I'm going to start taking a pre-workout stack/morning pick me up (as advocated by Wolfy -cheers for the info) instead of having a full breakfast before training. I've done a little research and ordered one from an Aussie company that covers most of what I am looking for, which was recommended by people who at least sound like they know what they are doing. I'll add a bit more to this stack next week when I get more pocket money.
 
After this night shift I'll be getting in 5 hours sleep before hitting the gym. Pre-workout would be perfect for days like this where I am time pressed and just have no choice. Oh well. WHO SAID COFFEEE?!?!?
 
 


Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#76
dirtyvest
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/18 12:26:01 (permalink)
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A few days late and you've probably done it by now but another +1 for widening your stance. You can see when you flare your knees out as you descend (which is a good thing) they don't track your toe line due to your narrow stance so your knees end out a couple of inches wider than your foot position.

Don't worry about the change in stance changing the target muscle. No point 'targetting' the quads more just to shoot your knees to sh!t. Better stance and positioning will lead to a stronger squat which will lead to bigger quads one way or another

Limits, like fear, are often just an illusion: MJ 12/9/09
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#77
ksg
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/18 12:42:36 (permalink)
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Agree with the bumping pulls and bench.  I did much the same.  Just seems to make sense that the three primary lifts should be trained with similar intensities (on this program).  
 
Let us us know how you get on with the pre W.  Has to be a help with focus if you are doing sessions early doors.  Things moving nicely mate.  Keep up the good work.  
#78
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/18 12:53:08 (permalink)
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Cheers for that DV!
 
I've widened stance by about 2 inches now so heels are directly under shoulders. Feels a bit odd especially in the groin but I'm going to give it a decent go.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#79
Brett
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Re: Brett's Return Journal: Stronglifts 5x5 2016/11/18 12:56:17 (permalink)
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ksg
Agree with the bumping pulls and bench.  I did much the same.  Just seems to make sense that the three primary lifts should be trained with similar intensities (on this program).  
 
Let us us know how you get on with the pre W.  Has to be a help with focus if you are doing sessions early doors.  Things moving nicely mate.  Keep up the good work.  




Cheers bud! Yes as much as I wanted to follow stronglifts by the book so I could say I gave it an honest go, I don't want to be wasting valuable training time either.
 
Will definitely be reporting about the pre workout and any benefits.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#80
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