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

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 04:52:32 (permalink)
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Running a few days behind with updates and I do apologise. Post holiday grind and all that. Have managed to let myself down on the sciatica front after (stupidly) deciding to give OHP a bash against my better judgement. I'm paying for it now. Read on.
 

 

Push w/legs: Thu 07/02/19 1045-1200hrs

DB Bench: 
20kg x5, 30kg x5, 40kg x3,
50kg x5, x5, x5 ()

CGBP: 
20kg x5, 40kg x5, 60kg x3, 80kg x2,
100kg x5, x5, x5 ()

OHP: 
20kg x5, 40kg x5,
60kg x5, x5, x5 ()

Tricep Dips: (upright) 
BW x7, x6, x5 ()

SLRs: 
15kg x10, x10, x8 ()

Hip Thrusters: 
60kg x5, x15, x15 ()

Alt Single Leg Curls:
10kg x5,
15kg x6, x6, x6 ()


DB bench toyed with just repping out the 47s but ultimately went to the 50s this round. Felt reasonably steady and probably 1-2 reps left in the tank. 50s is the heaviest they go, so from here on out it will be more reps and drop sets. CGBP adopted a narrower grip so hands are directly in line with shoulders now. Also outstretched legs for the back’s benefit. Little sore during but stopped instantly as I moved onto OHP. Haven’t done these in over a year. Best I ever did was 5x5 on the 70kg. Not really aiming to go heavy with these as I probably shouldn’t be doing them. 60kg was pushing hard just to get those reps. Might back off to 40 next round and just aim for reps. Realised afterwards back was a little tingly so definitely should not be doing these with any real weight. Shoulders got smashed though so that’s a plus. 

Tricep dips are another old friend come to visit. Really blasted remaining triceps on these. SLRs backed off by a kilo as they are likely to be fatigued from the OHP. Should have capped these at two sets as per my plan but got carried away. 50 mins at this point. Hip thrusters warmed up with two 20 plates then realised this was my planned work set lol. Hammered some extra reps out. Leg curls done on a plate loaded machine. Did not expect just how weak this area is. Always had an issue with hams but this just highlights how bad it’s got with not doing leg training. 

Time: 1:15hrs. 

Cheers!
post edited by Brett - 2019/02/09 04:54:23

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.
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odyysey
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 08:58:10 (permalink)
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Sack the OHP off, pal. If it's triggered a twinge already then that is a warning that shouldn't be ignored (kind of like squats and my knee). You're making good headway and you don't want derailing.

Don't mean to come across as a doommonger, but sounds like the universe is telling u to leave OHP alone.

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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 09:28:21 (permalink)
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So many alternatives even assuming you need shoulder pressing work too

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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 10:02:24 (permalink)
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odyysey
Sack the OHP off, pal. If it's triggered a twinge already then that is a warning that shouldn't be ignored (kind of like squats and my knee). You're making good headway and you don't want derailing.

Don't mean to come across as a doommonger, but sounds like the universe is telling u to leave OHP alone.


No truer word was spoken. I miss them but from now on if I ever put the letters O, H and P next to each other I want you all to tell me not to be fvcking stupid. Still burning days later although slowly settling.


dirtyvest
So many alternatives even assuming you need shoulder pressing work too


Is there though? Take out any compression (except light SLRs) and you are left with machines (not present in work gym) or cable work, which again is basically variations of SLRs. Unless you have some ideas or I’m missing something obvious.

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.
dirtyvest
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 11:10:01 (permalink)
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Iso work for shoulders is not a problem. All your other compound pressing work will hit felt, particularly anterior. I've not shoulder pressed for a year

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ANIMAL
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 16:18:07 (permalink)
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IMO.. (I know how much you love it!)

So you don’t Overhead Press for a year... first day you come back and put 85% of your YEAR OLD MAX on the bar and wonder why something has twinged?



Everyone is too busy chasing gains rather then sitting down putting a program together that incorporates adequate GPP (which has a major impact on future injury prevention but no one ever does it!!) but then also following the plan!

If you had stopped at 2 sets like your plan had said, it could have been different. First day in over a year you should not have gone above 30kg imo. But now you’ve completely disregarded the exercise forevermore. Like throwing the proverbial lego from the pram only to be sucked up by the hoover of life!

No one should drop a fundemental movement pattern from their training arsenal. (Hinge- knee and hip, Push-Horizontal and vertical, Pull - horizontal and vertical). People that don’t do them regularly will be very ‘in mobile’ people going into old age!

Yes we all have injuries, but you can always find a way around it and building that movement pattern will have benefits to the injury.

Have you tried sitting down? Using dumbbells(even if it’s the pink ones? Wearing a belt? Doing a handstand push-up? Using a band even?
JayBoy
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/09 16:52:55 (permalink)
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Not good mate - def bin that movement if that brings out the sciatica. Must be plenty of other ways to work pressing

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 07:39:10 (permalink)
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dirtyvest
Iso work for shoulders is not a problem. All your other compound pressing work will hit felt, particularly anterior. I've not shoulder pressed for a year

 
...says boulder shoulders himself!
 
While that is true, I am reluctant to not have any direct shoulder work. I used to just rely on pressing but as a result my front delt was very developed compared to the lateral and posterior heads. I will just chuck in a few sets of SLRs to accompany the pressing I think and see how that goes.
 

ANIMAL
IMO.. (I know how much you love it!)

So you don’t Overhead Press for a year... first day you come back and put 85% of your YEAR OLD MAX on the bar and wonder why something has twinged?

Everyone is too busy chasing gains rather then sitting down putting a program together that incorporates adequate GPP (which has a major impact on future injury prevention but no one ever does it!!) but then also following the plan!

If you had stopped at 2 sets like your plan had said, it could have been different. First day in over a year you should not have gone above 30kg imo. But now you’ve completely disregarded the exercise forevermore. Like throwing the proverbial lego from the pram only to be sucked up by the hoover of life!

No one should drop a fundemental movement pattern from their training arsenal. (Hinge- knee and hip, Push-Horizontal and vertical, Pull - horizontal and vertical). People that don’t do them regularly will be very ‘in mobile’ people going into old age!

Yes we all have injuries, but you can always find a way around it and building that movement pattern will have benefits to the injury.

Have you tried sitting down? Using dumbbells(even if it’s the pink ones? Wearing a belt? Doing a handstand push-up? Using a band even?

 
Always appreciate your input mate even if I don't always agree/adopt it. I'd be a fool not to listen to free advice, especially coming from a guy who sleeps with training books under his pillow LOL.
 
It wasn't a proper max... it was a 5x5 working weight so not all that heavy in comparison. 60kg felt doable and I managed all sets.
 
I do see what you are saying and I agree that training movement patterns is important for general health, but I don't see how vertical pressing is going to help an injury that is inflamed by vertical compressive forces. Mobility is important but consider this: mobility will also be pi$$ poor if I have constant nerve pain in my later years.  I'm acutely aware that compression of my discs causes the issues and I have tried everything over the years (yes even handstand press-ups, seated shoulder press and wearing a belt all to no avail). This last long break from squats and OHP was me hoping to get to a point where the pain dissipated and I could get back into it. The recent days of squatting and OHP which has set me back months has underlined what I already know but don't want to admit:
 
Fact is some things I just can't do. Like deadlifts. Like squats. Like OHP.
 
That said I've got a stronger row and bench than I've ever had, and I think I'm a better build than I was a year ago. Leg training is returning just going to have to work around the sciatic issues. Shoulders will also be trained, just with no vertical pressing. I am looking at getting in the pool at work for some swimming which will help with mobility AND get some much needed cardio in.
 
But thankyou mate for your suggestions!
 

JayBoy
Not good mate - def bin that movement if that brings out the sciatica. Must be plenty of other ways to work pressing

 
Agreed. Very stupid of me. I knew I shouldn't have done it but did it anyway.

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 07:40:59 (permalink)
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Man on a mission today. Going to get in, utterly destroy back, and then get out. Job done.
 

 
 
Pull: Sat 09/02/19 1030-1120hrs
 
Pullups:
-50kg/10P x5, -25kg/5P x5,
BW +2.5kg x 10/6/5/4/4 = 29 (-5)
 
Chins: BW x 7/5/6/4 = 22 (+3)
 
BB Incline Lying U/H Narrow Row: (L5/L3)
60kg x5, 80kg x3
102.5kg x5, x5, x5 (+2.5kg)
 
BB Incline Lying O/H Wide Row: (L5/L3)
82.5kg x5, x5, x7 (+2.5kg)
 
Concentration Curls:
20kg x10, x8 (-0)
 
 
Pullups are frustrating. The drop in reps is either the warmups being different at the work gym (these assisted machine plates I have no idea -clearly not kgs or lbs) or my slightly wider grip. I used my chain to measure where my pinkys are, almost the full length minus 5 links. So that should be a constant between gyms at least. Chins digging deep for a few extra reps. UH rows managed to find a setup here that comes very close to my casual gym. Added 2.5kg here but really felt it. OH Rows still a new one but also performed with +2.5kg and matching reps. Tasting vomit now, I finished with a quick blast on the curls.
 
Time: 50 mins
 
Last day of osta today. Ran into the halo PCT by almost a week but I’m confident any negative effect will be countered over the next three weeks of nolva. On that note though feeling pretty good on PCT not flat at all, however I have just been on holiday so that may account for that.
Also weighed in yesterday at 102.2kg (-1.5kg) and waist 102cm (-1cm). Aiming for maintenance on pct so perhaps a little low, however must take into account the holiday gorging and subsequent water loss. Have added another 200 cals so 3500 daily now.
 
Cheers!
post edited by Brett - 2019/02/10 08:21:30

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.
billy2shots
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 07:49:16 (permalink)
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This is going to sound counterintuitive when talking about injury avoidance but have you tried behind the neck pressing.
It focuses much more on the lateral delt and it's been my shoulder movement of choice for a while.
The lighter weight used and the position of the shoulders and back may take away a lot of the pressure build up in the troubled area. The back is much more spread like a lat pull down rather than crumpled forward when OHP.

Try it with an empty bar, I think you will find it comfortable.
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 07:59:41 (permalink)
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billy2shots
This is going to sound counterintuitive when talking about injury avoidance but have you tried behind the neck pressing.
It focuses much more on the lateral delt and it's been my shoulder movement of choice for a while.
The lighter weight used and the position of the shoulders and back may take away a lot of the pressure build up in the troubled area. The back is much more spread like a lat pull down rather than crumpled forward when OHP.

Try it with an empty bar, I think you will find it comfortable.

 
Hey mate thanks for the suggestion. I know I'm sounding like a closed door right now but I avoid behind the neck pressing as my shoulders never got on with them. Additionally the compression is an issue no matter how my upper torso is positioned.
 
I've decided to rely on the bench pressing for front and lat delt work, with some SLRs to finish off. Rear delts (and probably a little side delts too) are covered with the wide grip incline rows I've been doing. DOMS central there!

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.
billy2shots
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 08:04:49 (permalink)
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Rows, dips , bench and pull-ups will hit the shoulders like you say. Supplement with slr and you're right to strike the right balance between development and general health.

We need our health long after we finish in the gym.
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 08:08:46 (permalink)
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billy2shots
Rows, dips , bench and pull-ups will hit the shoulders like you say. Supplement with slr and you're right to strike the right balance between development and general health.

We need our health long after we finish in the gym.



Finish? Never say die!!

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/10 08:22:29 (permalink)
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 No stupid today. I will miss them but no more OHP for me. Sciatica still playing up as a constant reminder just how stupid I was/am/are. Time to punish body.
 

 
Push: Sun 10/02/19 1030-1120hrs

DB Bench: 
20kg x5, 30kg x5,
40kg x10, x10, x8 (+370kg vol)

CGBP: 
60kg x5, 85kg x3,
102.5kg x3, 90kg x5, x5, x4 (+67kg vol)

Tricep Dips: (upright) 
BW x7, x6, x6 (+1)

SLRs:
16kg x10, x10 (+1kg -130kg vol)

Pec Dec: (L2)
#11 x10, #12 x10 ()
 

DB bench capped at 40kg in this gym so just looking to heap the reps on. 10s more challenging than expected hitting 8 reps final set. CGBP was an eye opener. Figured as I did 40s instead of 50s on DB bench it shouldn’t be a problem, but doing double the reps took its toll with me not even finishing the first CGBP set! Dropped to 90kg and added another set to cover the volume loss. Really did not expect high reps to impact so heavily -always learning. Volume still up though.

Dips were a struggle from first set, but dogged determination earned one extra rep. SLRs dropped one set but added a touch of weight. Volume down but I will take the hit for time/total volume done purposes. Finished with a couple sets of pec dec. Definitely hit the mark and satisfied this is enough for shoulders without the OHP. Stimulate don’t annihilate. 

Time: 50 mins. 

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.
On The Flop
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/11 10:03:15 (permalink)
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It's quite gutting when your body stops you doing stuff you enjoy.
 
Your CGBP always looks very sexy...

“It ain’t all sunshine and rainbows”
 
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/11 11:17:03 (permalink)
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Shame about the OHP, as you are clearly still quite strong at it, 60kg x 3x5 is good going after a year off. 
 
I'm inclined to agree with Animal on this one, you went too heavy, OHP is one of the best exercises out there, would be a shame to discontinue it completely. Could you try a variation, such as big Z presses? Might be easier on the back.
 
Do you do deadhangs at all? Could be worth doing after every training session to decompress the spine. Might be worth doing every day just in general for you.

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/11 14:22:03 (permalink)
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Smart move mate. As mentioned plenty of other pressing you can do or work around. Or you start light as can and see if you can build from bar up?

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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/11 16:08:45 (permalink)
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Welcome to the world of volume.... no going back now

Limits, like fear, are often just an illusion: MJ 12/9/09
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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/11 20:33:09 (permalink)
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On The Flop
It's quite gutting when your body stops you doing stuff you enjoy.
 
Your CGBP always looks very sexy...

 
Indeed. Can't wait for twilight years and the little blue pill.
 
Not half as sexy as you mate!
 

H0M3R_j4y
Shame about the OHP, as you are clearly still quite strong at it, 60kg x 3x5 is good going after a year off. 
 
I'm inclined to agree with Animal on this one, you went too heavy, OHP is one of the best exercises out there, would be a shame to discontinue it completely. Could you try a variation, such as big Z presses? Might be easier on the back.
 
Do you do deadhangs at all? Could be worth doing after every training session to decompress the spine. Might be worth doing every day just in general for you.

 
Cheers bud.
 
Is big z press the one where you sit in a power rack? Yikes. Just sitting with my legs outstretched sets it off in a big way I cringe just thinking about it LOL. The only variation I might get away with is handstand press-ups... but it's the getting in and out of the position where I might come unstuck. The fact that I haven't lost a lot of strength tells me that other exercises will still train those muscles. Obviously I would get stronger in OHP by actually doing OHP but fool me twice and all that.
 
I don't do deadhangs but I do plenty of pullups... does that count?
 

JayBoy
Smart move mate. As mentioned plenty of other pressing you can do or work around. Or you start light as can and see if you can build from bar up?

 
Don't want to risk it mate. I will eventually need to go heavier as is the nature of progression. It will end up just like squats, were I build up and the pain starts to creep in no matter what I do. Better off finding a suitable alternative. I'm here to build a better body after all, not to break records LOL.
 

dirtyvest
Welcome to the world of volume.... no going back now



Apart from deloads of course.

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/02/11 20:59:28 (permalink)
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First legs session in a looong time. Pushed it a little in places. Hopefully I wont wake up like this:
 



Legs: Mon 11/02/19 2315-0000hrs

Alt Single Leg Extension: (B6/L10/L3)
14kg x10, 18kg x10,
23kg x10, x10, x10 ()

Alt Seated Single Leg Curls: (L4)
23kg x10, 29kg x10,
36kg x8, x8, x8 ()

Hip Thrusters:
65kg x20, x20, x14 (+5kg, +19)

Standing Single Leg Calf Raises:
BW x15, x13, x10 ()


Extensions and curls all done on the same machine. Right knee was crunchy but I kept the weight low and focused on smooth reps. Just easing into the movements. Good news is didn't seem to upset back, and hams were hit fairly well on the curls. Hip thrusters smashed these quite hard with some 20 reppers. Calves got a slap too.
 
Nice session fitting neatly into my lunch break. Had a few minutes in change to stretch out hips and glutes. Sciatica still sore from the OHP earlier in the week but tonight didn't seem to make it any worse.

Time: 45 mins

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.
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