Page 2 of 45 FirstFirst 1 2 3 4 12 ... LastLast
Results 11 to 20 of 441

Thread: Nativetroutbum's Training Log... comments/critique welcome!!!

  1. #11
    Join Date
    Nov 2010
    Location
    Avondale AZ
    Posts
    1,120

    Default

    So Monday begins 10's and I have a question, and I think I know the answer:
    When I begin 10's, should my weights at least equal my 15 rep max?
    Actually you don’t have to start your 10s with where you left off on the 15s which would be straight linear progression. You certainly can but it’s not necessary. If you drop the weights down it’s called zigzagging which some people like especially between the 10s and 5s as a sort of de-load.

    If you don’t want to drop the weights back down then you can always repeat the same weights a couple of times if not dropping the weight wouldn’t give you 6 increments for the next micro-cycle.

    Oh, one more question: How long do ya'll typically wait between sets at early and late 10's? Any different than at 5's?? Am I overthinking this?
    I usually just go by how I feel, starting off with fairly short rests and adding more time if I don’t think I’ll make the next set.

    You might consider doing some of your prehab work before you workout. I found that helpful in minimizing some of the discomfort. I also added in extra pre/re-hab work between regular workouts. but what worked the best for me was to stop doing any offending exercises until the pain went away and then limit their use when adding them back in. Doing this I was able to re-hab a shoulder impingement that at one point hurt so back I couldn’t sleep at night. Don’t let yourself get to that point as it took me 6 months to get back to where I could even add +5 lbs. to my 1RM bench.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
    Reply With Quote Reply With Quote Share with Facebook

  2. #12
    Join Date
    Jun 2012
    Posts
    560

    Default

    Good advice, thank you. Before my wife became a stay-at-home mom, she was a physical therapist, she has a doctorate in Physical Therapy... She recommended the same thing.

    My thought was that I would try and "gut" through the pain, and keep progressing, but that may be penny wise and pound foolish... I think I may suspend overhead presses for now.

    So what exercise could replace overhead presses...? I'm guessing nothing really replaces them, but maybe there is something close?
    Reply With Quote Reply With Quote Share with Facebook

  3. #13
    Join Date
    Nov 2010
    Location
    Avondale AZ
    Posts
    1,120

    Default

    I’m pretty sure that Totentanz does Upright Rows because Shoulder Presses cause him problems, however it’s the opposite for me.

    I’ve found that neutral grip lifts (I only have dumbbells for that now but plan to get a Swiss Bar) don’t hurt my shoulder and didn’t even when I had the impingement. So you could try switching to DBs and keeping your grip parallel. I’ve also found that the closer I keep my arms to my body the less problems it causes for my shoulders. I’ve also seen it recommended too try only pressing up until your upper arms are parallel to the ground or a little higher if you can do it without pain. The main thing is if it hurts while executing the lift, don’t do it until you get rid of the pain.

    If the pain is being caused by inflammation you can try various anti-inflammatory measures. Ice right after working out heat later if there’s no pain. I’m pretty sure that taking an Advil once every 4 hours for about a week and a half really helped reduce the inflammation so the area could heal. Lots of stretching and foam rolling also seemed to help. Just keep in mind if your pain is caused by inflammation it’s not going to heal until the inflammation is gone. I was at the point of getting Cortisone injections it hurt so bad but was able to manage to rehab it w/o resorting to that.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
    Reply With Quote Reply With Quote Share with Facebook

  4. #14
    Join Date
    Jun 2012
    Posts
    560

    Default

    Yeah, I'm definitely going to start with laying off the overhead presses, ibuprofen, re-hab exercises, and some ice. I had a similar shoulder/rotator cuff issue last year in my other shoulder and that seemed to work; going from pretty bad pain to pain-free in about two weeks.

    Wife did some really good specialized stretches and tests last night; felt great after.

    I may mix in some other sort of shoulder work that doesn't hurt. I'm already doing upright rows (they don't hurt), so I'll do those and experiment a little with something else.
    Reply With Quote Reply With Quote Share with Facebook

  5. #15
    Join Date
    Jun 2012
    Posts
    560

    Default

    First week of 10's went pretty well.

    I completely stopped overhead presses due to the left rotator cuff issue. Been taking ibuprofen and working a few re-hab exercises every other day. Shoulder is feeling better, but still not 100%. I've discovered some pretty major tightness in one part of my left rotator cuff which I (and my wife) believe is the genesis of the injury. In short, whatever part in the rotator that allows external rotation is WAY too tight and my internal rotators are likely too weak... so even putting my hands on the bar when doing squats causes some shoulder discomfort. The inflexibility/weakness caused the shoulder capsule to move in an unnatural way when I did overhead presses, which caused strain/inflammation/etc . Thankfully nothing is too serious; also very thankful that my wife is a DPT. Seriously, she's forgotten more about anatomy than I'll ever learn... amazing in-house resource.

    Workout was near 100%. My weight training sessions were W/W/F and I did 25 minutes of cardio T/Th: 13% grade uphill walk at 3.5 speed. Heartrate is consistently in the 135 area.

    So I'm 1/2 way to my 10 rep max and i discovered that I needed to move the weights up a little on a few exercises. Some exercises I have done a zig-zag approach to the weights between 15's and 10's, others I've just kept on progressing.

    Here are the weights I finished with on Friday, everything was 2 sets of 10 reps.
    Sumo Deadlift: 225lbs
    Standing Press (halted for now... haven't mixed in anything else yet...)
    Weighted Chins: BW+20lbs (2nd set I had to stop at 8... pause for 5 seconds, then get 2 more... maybe too much weight too soon here.)
    Power Squats: 210lbs (I can definitely feel the increasing weights on deadlifts affecting my energy on squats.)
    Weighted Dips: BW+40lbs
    Upright Rows: 70lbs
    DB Bent Rows: 60lb DB's
    Calf Raises: 145lbs, myo reps
    DB Bench (flat): 65lb DBs
    Shrugs: 205lbs
    Weighted Crunches: 30lbs

    So my BW after my workout on Friday was 171.6; (6.6 pounds gained thus far) I know that's not all muscle gains, but I'm encouraged that the scale is going in the upward direction. "diet" has been pretty good, still eating like a horse: lots of oats, carrots, and apples ) Aiming for ~3000 calores daily. with a 40/40/20 Carb/Protein/Fat intake.
    Reply With Quote Reply With Quote Share with Facebook

  6. #16
    Join Date
    Jun 2012
    Posts
    560

    Default

    Finished my 2nd week of 10's. Decided I would not implement the "split" workout and I'm sorry I didn't... yesterday was brutal, and somewhat counterproductive... "Heavy" DL's definitely compromised "heavy" squats and pretty much threw my entire workout off. That notwithstanding, I'm excited to have a weekend off and i'll be ready to hit my first day of 5's HARD on Monday. I've decided to stagger my 5 weights a bit, so 5's on Monday will be fast/intense and slightly lighter than yesterday's workout.

    Here is where I finished 10's
    Sumo DL: 240lbs
    Standing Press: (still halted... shoulder improving but not 100% yet)
    Weighted Chins: BW+25lbs
    Power Squats: 225lbs
    Weighted Dips: BW+55 (LOVE weighted dips, wow, what an amazing exercise.)
    Upright Rows: 90lbs
    DB Bent Rows: 75lb DBs
    Calf Raises: 155lbs, myo reps
    DB bench (flat): 75lb DBs
    Shrugs: 205
    Weighted Crunches: 35lbs

    Question: Anyone have ideas about swapping out shrugs for hang-cleans? I tried hang-cleans one day, just 95lbs and WOW, what an amazing exercise! I'm probably doing shrugs wrong, but my traps have not been what i feel is 'sore enough'... almost as though I'm not activating them enough.

    Diet has remained decent in that I'm still gaining. I can definitely tell I'm adding some BF around my lower back/love-handle region but as I stated before, I'm keeping my eyes on the goal: gaining, and worrying about BF later. BW was 172 after my workout yesterday. Still eating like a horse.

    I think I'm starting to "see" some changes:
    -calves are growing, which is to say they've gone from non-existent to "beginning to be visible"
    -quads are a bit bigger toward the top of my leg, around the knee looks about the same.
    -pecs are looking a bit more full throughout, but especially lower/outer area. Striations are more visible at the sternum.
    -biceps look smaller... maybe they are/maybe no bicep isolation movements is messing with my head. I'm thinking about adding a bicep isolation on my non-chinup days... maybe I should wait until my next HST cycle to add? Thoughts/ideas?

    As always, thank you in advance for reading and commenting!!
    Reply With Quote Reply With Quote Share with Facebook

  7. #17
    Join Date
    Jun 2012
    Posts
    560

    Default

    First week of 5's was pretty good. For 5's I'm splitting my workout. Cardio has remained 3x weekly, 25 minutes, 12% grade at 3.5 speed on the treadmill (missed cardio yesterday... spent all day cleaning carpets in my house...)

    #1
    Sumo Deads 255
    Dips BW+60
    Barbell Curls 95
    Leg Press 390
    DB Bent Rows 75
    Lateral raises (pretty much re-hab for now...)
    Hang Cleans 95 (new exercise for me, staying light to focus on form)
    Calf Raises 155

    #2
    Power Squats 240
    Chins BW+25
    Upright Rows 95
    SL Deads 185
    DB Bench 70
    Shrugs 205
    Skull Crushers 75
    Calf Raises 160
    Crunches 30

    Definitely getting fatter; not sure how much muscle I'm gaining... my strength seems to be good.

    I'm honestly a bit frustrated with my fat gain thus far... Trying to not psych myself out.

    As always, any/all feedback is welcome.
    Reply With Quote Reply With Quote Share with Facebook

  8. #18
    Join Date
    Jun 2012
    Posts
    560

    Default

    Had a horrible day at work on Monday and ended up having to skip my workout... so pushed it to Tuesday and did cardio today.

    Tuesday's work sets looked like this:
    Power squats: 3 @ 250x5
    Chins: 3 @ BW+25x5 (didnt add weight this time, form check... all good)
    Upright rows: 3 @ 105x5 (had a little pain... going to back off the weight on this exercise, probably mix in more light lateral raises)
    SLDLs: 3 @195 x5
    DB Bench: 3 @ 75x5 (emphasized the negative a bit; felt great)
    Smith Shrugs: 3 @ 225 x5
    Skull Crushers: 3 @ 90x5 (since I was using the "curly bar" I couldn't help but mix in some curls here... 3 @ 90x5)
    Calf Raises: 1 @ 165x12 then 6 @165x5 myo reps
    Incline Crunches: 3 @ 25 x15

    Cardio today -- I didn't have access to a treadmill so I hit the track at the local school... 3 mile jog in about 30 minutes. Haven't jogged in a while, forgot about how much I hate all that impact...

    Diet has been solid and now that the olympics are over my sleep cycles are getting back to good, so I'm hoping to see a little upward tick on the scale tomorrow. Tomorrow's work sets start with Deadlifts 3 @ 265x5. Looking forward to it already!!
    Reply With Quote Reply With Quote Share with Facebook

  9. #19
    Join Date
    May 2007
    Location
    Northeast Ohio
    Posts
    1,715

    Default

    On your question about hang cleans for shrugs.... The two movements are about as diametrically opposed as you can get! One is a strength movement and the other is a power movement. I suppose the question I'd have to give an appropriate answer is this - what are you hoping to do with your deltoids? Grow them? Strengthen them? You're absolutely right that cleans of any form are an amazing exercise - with proper form you can benefit a whole bunch more than just your deltoids. The rest of your work has progressed nicely - enjoy your deadlift sets!
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
    Reply With Quote Reply With Quote Share with Facebook

  10. #20
    Join Date
    Jun 2012
    Posts
    560

    Default

    Thanks, Tim. I'm just trying to get bigger and hopefully stronger. After messing around with hang cleans I noticed that I felt the post-workout soreness mostly in my traps and upper back; I figured it would be a good "other" trap exercise when I'm not doing shrugs.

    So Thursday this week was great, work sets looked like this:
    Deads: 3 @ 265x5
    Dips: 3 @ BW+65x5
    Barbell Curls: 3 @ 95 x 5
    Leg Press: 3 @ 400 x5
    DB Bent rows: 3 @ 80 x5
    Hang Cleans: 3 @ 105 x5
    Calf Raises: Smith Machine 165 x 12 then 6 @165 x 6 (myo)
    Reply With Quote Reply With Quote Share with Facebook

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •