Gator's Training Log

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have just noticed that you have shrugs in the same WO as deads.  Do you do deads after shrugs, and if so how do your traps feel during your deads?</div>
I did originally wonder how doing them after shrugs would pan out, which I do in fact do them after shrugs.  Most likely because my load on deads is still not heavy in reality, I still don't really get DOMS in my traps from either.  I had a brief bout of it after my first workout of doing shrugs again.. but not since.   I'm not really sure why I decided to match it up like that, but until I notice the lifts affecting each other... I guess I just won't mess with it.  

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's not even a question of &quot;if&quot; - it's a question of &quot;when&quot;.</div>
Thanks a lot for the encouragement man!  It will definitely be a good feeling when it happens.
 
Great job on the strength gains. Your routine is probably the most similar to mine of anyone here, except I am doing lower frequency.
I like to do deadlifts first, when I am fresh, but do whatever works for you.
 
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(scientific muscle @ Jul. 23 2007,18:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I like to do deadlifts first, when I am fresh, but do whatever works for you.</div>
Yup, I find it much easier to do my deads first, too. One morning last week somebody beat me to the heavy bar area, so I did my benches and chins first and my deads last. It was a killer!

I dunno how the G-dude can manage to deads last, but still keep on cranking them out!
 
You guys certainly make good points. I guess the only reason I ever put it at the end was because at the beginning of this summer, I HATED doing legs... so I put it last. I've always been so dead after doing squats or DL's that I always figured it'd be stupid to do them at the beginning because I'd be too tired to do the rest. But, I guess I never realized, &quot;duh, that's because you are at the end of your workout&quot;, lol. I'll stick them at the beginning of the next workout I do them and see what happens.
 
Workout #11

Version A - 8 Rep Mesocycle

First weights used are 80% of my 8RM

Flat Bench 150 x 8, 160 x 8, 170 x 8
Pendlays 125 x 8, 135 x 8, 145 x 8
Militaries 85 x 8, 95 x 8, 105 x 3
Squats 165 x 8, 175 x 8, 185 x 8

Good workout for me.  However, I am probably having the worst lower back pain I've ever had.  It hurt just to drive to the gym this morning,  
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.  It's not muscular pain, but this is definitely worse  than any other bout of nerve pain I've had down there.  It had actually gone away for quite sometime.  I am going to try and see a chiro, for what it's worth.  Last time I saw him, he basically told me I had a muscle imbalance which was causing my lower spine to be twisted to one side.  I'm debating about whether or not to take time off from the gym.  It seems that after I &quot;warm up&quot; my lower back muscles, it seems to go away for awhile.  So lifting actually makes it feel better for the time being.  Arrrrrrgh, anyways, still a good workout today nonetheless.  
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Take care of that back, Gator! Have you ever considered going to a physical therapist to have them check it out? If you get the right one who really knows their physiology, you may be able to have someone in your corner to help solve the imbalance permanently, if in fact one exists.

You may also want to consider more regular deep-tissue massage sessions to keep you loose.

The workout looks great! Everything is progressing really nicely!
 
Lower back pain sucks, and it seems that about 1/3 of people in civilized nations suffer from it one way or another.

However, in most cases, there is relief. Best of luck.
 
Thanks for the condolences (sp?) boys  
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.  One thing I wanted to point out, is that I've been using sci's suggestions for bench technique, and am liking them.  I was skeptical of bringing my grip in, and as others pointed out, my strength did seem to drop at the beginning.  Now, it's already back to where it was, and the motion feels much more natural.  I am bringing the bar down further near my belly as well.  I seemed to get more ROM from this, and hopefully it will yield better chest hypertrophy, AND a higher bench PR at the end of the cycle.
 
Workout #12

Version B - 8 Rep Mesocycle

Dips BW + 77.5 x 8, 82.5 x 8, 87.5 x 1
Chins BW + 50 x 8, 55 x 5, 55 x 5
Shrugs 205 x 8, 215 x 8, 225 x 8
Deadlifts 185 x 8, 195 x 8, 205 x 3

Another good one.  After two adjustments by the chiro my back is certainly feeling much more relieved.  I was actually scared this morning, as my back made a weird crack while I was doing DL's.  Immediately afterwards, however, my back seemed much more pain-free.  Not sure if it popped back in a correct position or not, but I'm glad it feels much better.  I guess the deadlift is the cure for everything  
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.  Well I have one more week until my final reset and I begin the 5's.  I am heading back to school in a little over two weeks... so I hope the transition won't mess with the cycle too much.  I designed this particular routine in such a way that I can do all of these exercises at the gym in our house.  So hopefully no lag time will occur.
 
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(UFGatorDude30 @ Jul. 27 2007,10:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I was actually scared this morning, as my back made a weird crack while I was doing DL's. Immediately afterwards, however, my back seemed much more pain-free. Not sure if it popped back in a correct position or not, but I'm glad it feels much better. I guess the deadlift is the cure for everything
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Hearing the snap, crackle, and pop in your back while moving heavy weights can be disconcerting. It's like flying at night over water in a single engine plane -- you hear noises that you've never noticed before!

Glad you feel better afterwards, though. I'm beginning to suspect that deadlifts might be nature's way of curing whatever ails you...
 
Workout #13

Version A - 8 Rep Mesocycle

Flat Bench 180 x 8, 190 x 8, 200 x 3
Pendlays 155 x 8, 165 x 8, 175 x 3
Militaries 105 x 8, 115 x 2, 115 x 2
Squats 195 x 8, 205 x 6, 205 x 5

Well I guess a few years of consistent benching, compared with a few months of consistent squats is starting to show the aftermath lol. In my squat numbers defense, I've been moving more and more to an ATG, very strict squat. My bench form is good from years of doing it, although I have been using more of a &quot;sci&quot; form as of late which really gives a good stretch on my pecs. My pendlays and militaries are looking good... I'm 20 lbs. from my 1rm already on each. Back is feeling much better as well. Yesterday, I decided to take some pics for fun after my GF put tanning oil all over me. That + good lighting made out for some good ones... I'll post them tonight after work.
 
Lookin' good, Gator. I'm glad the back is better! That had to suck!

You have to be happy with your progress this cycle - you're 20 lbs. from your RM - NOW?!
 
Thanks a lot Tim. Yeah, I could come even closer this Friday when I do version A's workout again... which would be neat! But I doubt it on the militaries at least, my shoulders get tired quickly, especially after doing bench which I hold a higher priority. But either way, I drop the weight back down one last time on Monday for the 5's, but that would certainly be cool if I could hit my 1RM's for 5 reps during those.
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Good luck! I hope you have the same kind of success you had last cycle - weren't you at like 138% of your original maxes for a couple of the lifts? It was high - that much I remember.
 
Workout # 14

Version B - 8 Rep Mesocycle

Dips BW + 87.5 x 5, 87.5 x 8, 92.5 x 3
Chins BW + 55 x 5, 55 x 5, 55 x 5 (So close to reppin' my 1RM)
Deadlift 205 x 8, 215 x 5, 215 x 3

No shrugs today, ran out of time. If I didn't really need to study for my final exam of the summer, I'd go back and finish it tonight. That's pretty much it, last Version B w/o for the 8's. I got a good feeling for my DL's during the 5's.
 
Just catching up with your log Gator. Glad your back situation has improved. Just a thought: doing your deads and squats first might help with this as your lower back will be nice and fresh. I would particularly think that, during 5s, squatting after Pendlays might compromise your form if you are going ATG on your squats. When the loads are high it can be hard to keep your lower back flat even if you squat first.

Deads have totally sorted my lower back problems so I hope you don't get any further issues that prevent you from doing them. Like Slapz says, I think your numbers will just keep on rising.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deads have totally sorted my lower back problems so I hope you don't get any further issues that prevent you from doing them. Like Slapz says, I think your numbers will just keep on rising. </div>

Ditto.
 
Workout #15

Version A - 8 Rep Mesocycle

Flat Bench 200 x 5, 200 x 5, 200 x 5
Pendlays 175 x 8, 185 x 5, 185 x 3
Militaries 115 x 3, 115 x 3, 115 x 3
Squats 205 x 8, 215 x 5, 215 x 5

Thanks for the advice guys.  I think you are probably spot on with that.  I'm headed into the 5's next week (even though my bench today apparently already thought I was lol), and I will probably shift around my order to make it more efficient.  Originally at the beginning of this summer, I hated legs so I just always stuck DL's and squats at the end.  Now, DL's are my favorite, and squats are in my top 5.  If my squat max doesn't make much progress this cycle I really won't mind.  My form is probably twice as good right now as it was 8 weeks ago.  The burn in my hams and glutes is such a good pain for some reason.  As you can see, I am fairly stuck on some of these weights but it is no matter as I get my final volume/load reset come Monday.  Weight is still creeping up, at a faster rate now that I am getting more efficient at my diet.
 
Nice avatar! looks like you are thickening right up , I hope you've thanked your folks for some great genetics! In a couple years you will be an absolute beast.
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