EPTHopefully I can get something done today even it will be only heavy legpress to failure.
TL Health and Fitness Initiative 2011 - Page 417
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sJarl
Iceland1699 Posts
Hopefully I can get something done today even it will be only heavy legpress to failure. | ||
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Zafrumi
Switzerland1272 Posts
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sJarl
Iceland1699 Posts
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Zafrumi
Switzerland1272 Posts
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AoN.DimSum
United States2983 Posts
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Catch
United States616 Posts
On July 05 2011 21:12 geno wrote: By the way, this is the current plan I'm using.. I think it's a little different from the normal Stronglifts? My brother found it, said it was an older version I think: Workout A: 5x5 Squat 5x5 Bench 3xFailure Inverted Rows 3xFailure Push-ups 3x12 Reverse Crunch Workout B: 5x5 Squat 5x5 Overhead Press 1x5 Deadlift 3xFailure Chin-ups (alternate Pull-ups) 3x30s Prone Bridges First of all, welcome to the thread and hopefully soon to be forum. Second of all, I think you should focus on running for the next week; obviously you want to accomplish that goal way more than any weightlifting goal right now... and the weightlifting may be responsible for your snails pace. Then you can decide to do. As for this routine, like was said, I'd switch to 3x5. Furthermore, if you are going for size, do not go to failure all the time on inverted rows, push ups, and chin ups. Hm, here is what I would do personally. Workout A Squat 3x5 Bench 3x5 3 x 8-12 inverted rows OR switch in chin ups/pull ups (No push ups) 3 x 8-12 Reverse Crunch^ Workout B 3x5 Squat 3x5 OH Press 1x5 Deadlift 3 x For Time Prone Bridges* *First of all, I'd say find better ab exercises if you want to do them. Decline sit ups on a bench, Barbell standing side twists, cable chops, ect. all can be loaded a lot better with weight than your current two. Unless you can load the prone bridges with weight, which would be excellent. I'm not a fan of crunches in any way, but you can keep them both if you want. Putting in deadlifts and chin ups on the same day is just... dumb lol. I've done it before and at that time I think I could cleanly do 3 x 5 with my BW + 25 lbs. When I tried deadlift and chin ups on the same day, I couldn't even do more than five un-weighted ones. Deadlifts really tax your back that much as you get into higher weights and severely limits your chin ups. How 8-12 should work: The way I look at 8-12 rep scheme is this: Increase until you can only do about 8 with the given weight. Once that happens, focus on increasing for one rep each time until you get to 12 reps. Move the weight up 5/10 pounds, and start back at 8 again. Just my opinion though, if you don't take it no harm. If somebody suggests something better/you like more, take that if you want. Just trying to help :D Edit: @Dimsum: The Bodybuilding.com's misc forum's local hero. You have two kinds of people there: Those who hate Zyzz, and those who think he is a God. Regardless, he does have a nice physique even if I think he is a douche. Zyzz interview from Simply Shredded | ||
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AoN.DimSum
United States2983 Posts
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Necosarius
Sweden4042 Posts
 Pretty much the alpha male among the /fitizens. IMO the mountain man is more awesome | ||
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Malinor
Germany4736 Posts
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sJarl
Iceland1699 Posts
Could bench and overhead press a broomstick but i had to keep it real slow and controlled. Any sudden or complex movements are painful. The last part of external rotation is bad and so are lateral raises. Most movements feel stiff. Racking the bar in a low-bar postion for squats is also bad. Is there anything I can do except wait it out and chew nsaids? Did some leg presses to relive my need to move heavy stuff and wormed up to a set of 400kg x 8. Quite pleased with that. | ||
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Malinor
Germany4736 Posts
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sJarl
Iceland1699 Posts
Only wondering if is the AC ligament or something else. Hopefully Eshlow can shed some light on it. Now to grill almost 500g of pork and enjoy the summer ^^ | ||
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phyre112
United States3090 Posts
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eshlow
United States5210 Posts
On July 06 2011 05:06 sJarl wrote: Hmmm only one way to find out. Will test tomorrow. Only wondering if is the AC ligament or something else. Hopefully Eshlow can shed some light on it. Now to grill almost 500g of pork and enjoy the summer ^^ Sounds like it could be AC joint. Here's the general AC joint thing I had written up that I posted like a couple hundred pages ago Basically, you can follow tendonitis protocol minus the exercise and stretching for now: http://www.eatmoveimprove.com/2009/08/on-tendonitis/ The AC joint connects scapular to the rest of the body through the clavicle. The joint is relatively immobile (it does operate to some degree to get the arm overhead). Once it gets moving via sprain or tearing of the ligaments, it's very easy to get arthritis in the joint since the cartilage wears down pretty quickly. Basically, what you do with AC joint is rest, massage the muscles around the area to increase blood flow for healing + keep the muscles from tightening up, fish oil for anti-inflammatory, ice if it helps. Once it start feeling better improve range of motion with non-painful movement, and start strengthening rotator cuff muscles to make the shoulder more stable. Then work slowly back into compound movements. Usually each of these steps will take 2-4 weeks each. Can take more or less depending on how your body recovers -- to improve recovery capacity take the fish oil, sleep more, eat quality foods, etc. | ||
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sJarl
Iceland1699 Posts
You might want to add that to the OP. | ||
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inimenesc
Estonia374 Posts
My first fail today  couldnt push that 4th and 5th set of OHP to 5 reps, got only 4 out of both.Practiced some powercleans to(low weight ofc), as i am going to start doing them instead of barbell rows. Tehnique isnt in my body yet, but its getting closer to the real deal. | ||
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eshlow
United States5210 Posts
On July 06 2011 05:39 sJarl wrote: Thank you. You might want to add that to the OP. I have lots of injuries stuff that could be added to the OP but it's already getting cluttered :\ | ||
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decafchicken
United States20158 Posts
On July 06 2011 04:56 sJarl wrote: Did some shoulder testing in the gym today. Could bench and overhead press a broomstick but i had to keep it real slow and controlled. Any sudden or complex movements are painful. The last part of external rotation is bad and so are lateral raises. Most movements feel stiff. Racking the bar in a low-bar postion for squats is also bad. Is there anything I can do except wait it out and chew nsaids? Did some leg presses to relive my need to move heavy stuff and wormed up to a set of 400kg x 8. Quite pleased with that. I did a shit ton of deadlifting when i sprained my ac joint (i think so, idk how long i rested all i know is i played rugby the whole time LOL) you might be able to get away with high bar squats too. Make sure you're RICEing like there's no tomorrow. On July 06 2011 04:23 Malinor wrote: The posing involved in bodybuilding is too much for me. Much respect for the training, the dieting and the dedication, but posing in calvin klein underwear holding some guns, oh boy. Haha agreed x10. I much rather watch someone throw 500 pounds over their head then prance around in underwear. They both have awesome physiques, one just does more awesome things ^_^ | ||
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Catch
United States616 Posts
I have a lot of work to do... Anyways today's workout Squats 200 x 5-3 185 x 5-5 Leg Press 90 + 90 + 10 (190 lbs) x 12-12-12 Lying Leg Curls 90 lbs x 15-15-15 Seated Alt Curls 45 x 2 35 x 5-5 Hammer Curls 30 lbs x 10-10-10 Thinking about deloading next week. My full thoughts can be found Here when I come back to update it later tonight. Gotta run | ||
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Drowsy
United States4876 Posts
On July 06 2011 06:27 Catch wrote: You mean you don't like looking at guys in thongs/underwear...? I have a lot of work to do... Anyways today's workout Squats 200 x 5-3 185 x 5-5 Leg Press 90 + 90 + 10 (190 lbs) x 12-12-12 Lying Leg Curls 90 lbs x 15-15-15 Seated Alt Curls 45 x 2 35 x 5-5 Hammer Curls 30 lbs x 10-10-10 Thinking about deloading next week. My full thoughts can be found Here when I come back to update it later tonight. Gotta run You squat 200lbs for sets of five, that's hardly enough to build up any meaningful systematic fatigue. There's no reason to deload ever unless you're training around an injury or you're a moderately strong female. | ||
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