I have long been meaning to ask for advice here, but I find it difficult to ask, so I try to find it out on my own. I've realized that there's just too much to read and I find so many conflicting advices and so much I don't quite understand, that I'm at the point now where I need some help. I want to become better, stronger, more muscular, and most important, I want to stay injury free and feel great, mobility and flexibility wise.
I am 33 years old, 177cm height, and I weigh 79-81kgs. I never stray outside of that weight range, and I stay closer to 79 than 81 for the most. I have been going to the gym steady for a couple of years now, and I've been doing pretty much the same thing for a while. Recently I've noticed that I get "injuries" far more often. I have scoliosis in my back, and I avoided deadlifts and things that could mess with my back. I also got tendinitis in various places, mainly shoulders/pecs are troubled with it now. I started going to chiropractor and he gave me exercises to increase my mobility and flexibility, which has allowed me to do deadlifts and focus on heavier lifting. He also told me that the reason that I am starting to get more injured can most likely be explained by the fact that I don't change my exercises enough, and that I am paying the price of specializing.
I am having trouble finding substitutes that are as efficient however.
The shoulders/pecs are status quo atm, however only at the end of some cycles, not every.
Here is a sample of my last round - it is a reflection of what I have been doing the past year, with slightly lower weights because of injuries (mind this is after quite some time trying to figure out what feels best, both physically, in the mirror, and mentally)
15s --- 2x15 in the morning, and 1x 15 in the evening. All in kilos. Workout every other day.
Squats 90 95 100 105 110 115
Chins -20 -17 -15 -12 -10 -7 (on machine, assisted weight supinated grip)
Bench decline 62 65 70 75 80 85 (decline was easier on the tender areas)
Pendlay rows 55 60 65 70 75 80
Military press 42 45 47 50 52 55
Dips 6 8 10 12 14 16
Legs 42 45 47 50 52 55 (1 foot raise on smith machine) (With 2 feet the weights become ridiculous)
stiff deadlifts 55 60 65 70 75 80
Shrugs 22 24 26 28 30 32
Reverse flies 10 12 14 16 18 20
Incline dumbbells 20 22 24 26 28 30
Tricep push downs on machine
Bicep curls 7,5 10 10 12 12/15 (Excluding whatever the bar weighs)
10s --- 2x10 morning, and 1x 10 in the evening.
Switch over to deadlifts.
Deadlift 110 120 130 140 160 170 (jumped 20, felt safe and it was too easy)
Bench decline 70 75 80 85 90 95
Chins 5 7 10 12 15 17 added to body weight supinated grip
Military press 47 50 52 55 57 60
Pendlay rows 75 80 85 90 95 100
Stiff deads 75 80 85 90 95 100
Legs 57 60 62 65 67 70 (1 foot raise, smith machine)
Dip 15 20 25 30 35 40
Shrug 30 32 34 36 38 40 (Thats as high as the dumbbells go unfortunately)
Reverse flies 18 20 22 24 26 28 (Not straight arms)
Incline dumbbells 22 24 26 28 30 32 (This is mostly because I like it, but need to keep it low)
Tricep push downs on machine
Bicep curls 12 12 15 15 17 17 (Excluding whatever the bar weighs)
5s --- 2x5 morning, and 1x 5 in the evening.
Deadlifts 140 150 160 170 180 190 (I have decided to keep it slightly lower on 5s, and instead increase on 3s)
Bench decline 100 105 110 115 120 125
Chins 5 10 15 20 25 30
Military press 55 57 60 62 65 67
Pendlay rows 85 90 95 100 105 107
Stiff deadlifts 85 90 95 100 105 107
Legs 72 75 77 80 82 85
Dip 25 30 35 40 45 50 (only as long as it felt safe, and only 1-2 sets depending on feeling)
Shrug
Incline bench
Reverse flies
Tricep push downs on machine
And whatever else I feel like doing some light weight on in the blank spaces, just for the feeling. I stay at 1-2x 15-20 reps.
3s --- 2x3 morning, and 1x 3 in the evening.
Deadlifts 195 200 205 210 215 215
Bench decline 130 135 137 140 140 140 (1 set morning only, did not want to overload sensitive areas)
Chins 35 40 42 45 47 47
Military press -- I avoided this, my shoulders didn't want to.
Pendlay rows 110 112 115 117 120 120
Stiff deadlifts 110 112 115 117 120 122
Legs 87 90 92 95 100 102
Dip -- Avoided
Shrug
Incline bench
Reverse flies
Tricep push downs on machine
And whatever else I feel like doing some light weight on in the blank spaces, just for the feeling. I stay at 1-2x 15-20 reps.
Gym every other day, and light jogging/bicycle (depending on lower back) every other day.
I really love going to the gym, and I always look forward to it when I'm not there. I loathe the 10 days I give to resting, and I am aspiring to be able to lift more, with less injuries and hiccups. If anyone has any improvements, can point out anything that can help me in any way, then please don't hesitate.
Also, sorry for wall of text.
I am 33 years old, 177cm height, and I weigh 79-81kgs. I never stray outside of that weight range, and I stay closer to 79 than 81 for the most. I have been going to the gym steady for a couple of years now, and I've been doing pretty much the same thing for a while. Recently I've noticed that I get "injuries" far more often. I have scoliosis in my back, and I avoided deadlifts and things that could mess with my back. I also got tendinitis in various places, mainly shoulders/pecs are troubled with it now. I started going to chiropractor and he gave me exercises to increase my mobility and flexibility, which has allowed me to do deadlifts and focus on heavier lifting. He also told me that the reason that I am starting to get more injured can most likely be explained by the fact that I don't change my exercises enough, and that I am paying the price of specializing.
I am having trouble finding substitutes that are as efficient however.
The shoulders/pecs are status quo atm, however only at the end of some cycles, not every.
Here is a sample of my last round - it is a reflection of what I have been doing the past year, with slightly lower weights because of injuries (mind this is after quite some time trying to figure out what feels best, both physically, in the mirror, and mentally)
15s --- 2x15 in the morning, and 1x 15 in the evening. All in kilos. Workout every other day.
Squats 90 95 100 105 110 115
Chins -20 -17 -15 -12 -10 -7 (on machine, assisted weight supinated grip)
Bench decline 62 65 70 75 80 85 (decline was easier on the tender areas)
Pendlay rows 55 60 65 70 75 80
Military press 42 45 47 50 52 55
Dips 6 8 10 12 14 16
Legs 42 45 47 50 52 55 (1 foot raise on smith machine) (With 2 feet the weights become ridiculous)
stiff deadlifts 55 60 65 70 75 80
Shrugs 22 24 26 28 30 32
Reverse flies 10 12 14 16 18 20
Incline dumbbells 20 22 24 26 28 30
Tricep push downs on machine
Bicep curls 7,5 10 10 12 12/15 (Excluding whatever the bar weighs)
10s --- 2x10 morning, and 1x 10 in the evening.
Switch over to deadlifts.
Deadlift 110 120 130 140 160 170 (jumped 20, felt safe and it was too easy)
Bench decline 70 75 80 85 90 95
Chins 5 7 10 12 15 17 added to body weight supinated grip
Military press 47 50 52 55 57 60
Pendlay rows 75 80 85 90 95 100
Stiff deads 75 80 85 90 95 100
Legs 57 60 62 65 67 70 (1 foot raise, smith machine)
Dip 15 20 25 30 35 40
Shrug 30 32 34 36 38 40 (Thats as high as the dumbbells go unfortunately)
Reverse flies 18 20 22 24 26 28 (Not straight arms)
Incline dumbbells 22 24 26 28 30 32 (This is mostly because I like it, but need to keep it low)
Tricep push downs on machine
Bicep curls 12 12 15 15 17 17 (Excluding whatever the bar weighs)
5s --- 2x5 morning, and 1x 5 in the evening.
Deadlifts 140 150 160 170 180 190 (I have decided to keep it slightly lower on 5s, and instead increase on 3s)
Bench decline 100 105 110 115 120 125
Chins 5 10 15 20 25 30
Military press 55 57 60 62 65 67
Pendlay rows 85 90 95 100 105 107
Stiff deadlifts 85 90 95 100 105 107
Legs 72 75 77 80 82 85
Dip 25 30 35 40 45 50 (only as long as it felt safe, and only 1-2 sets depending on feeling)
Shrug
Incline bench
Reverse flies
Tricep push downs on machine
And whatever else I feel like doing some light weight on in the blank spaces, just for the feeling. I stay at 1-2x 15-20 reps.
3s --- 2x3 morning, and 1x 3 in the evening.
Deadlifts 195 200 205 210 215 215
Bench decline 130 135 137 140 140 140 (1 set morning only, did not want to overload sensitive areas)
Chins 35 40 42 45 47 47
Military press -- I avoided this, my shoulders didn't want to.
Pendlay rows 110 112 115 117 120 120
Stiff deadlifts 110 112 115 117 120 122
Legs 87 90 92 95 100 102
Dip -- Avoided
Shrug
Incline bench
Reverse flies
Tricep push downs on machine
And whatever else I feel like doing some light weight on in the blank spaces, just for the feeling. I stay at 1-2x 15-20 reps.
Gym every other day, and light jogging/bicycle (depending on lower back) every other day.
I really love going to the gym, and I always look forward to it when I'm not there. I loathe the 10 days I give to resting, and I am aspiring to be able to lift more, with less injuries and hiccups. If anyone has any improvements, can point out anything that can help me in any way, then please don't hesitate.
Also, sorry for wall of text.
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