Starting Again... Again

[tiramisu]

Hopefully I've learned a few things.

My last run at strength training I switched to advanced methods too early (DC). I really enjoyed it but my tendons weren't particularily ready nor was the limited volume the best choice.

I think the same can be said for my selection of 5/3/1. Less tendon issues and a return to steady progress but not efficient for an intermediate.

My results with SS novice followed by SS advanced novice were pretty damn stellar however.

Previous runs with Madcow (Bill Starr Intermediate 5x5) at the right time were as impressive as SS once I had a good training base in place. Maybe Texas Method would be better but I don't really know.

I'm not really sure what an efficient strength program post Madcow looks like yet.
Currently looking @ SL 5x5 Advanced as one possible option. DC is too big a jump and 5/3/1 while productive doesn't seem like the best bang for the buck so to speak.

So....
Day 1 ... back to Rippetoe's Starting Strength program.

Light weight baby (sad but true).

[Praetorian]

You are missing the big picture...basing overall results on specific training methods will not yield optimum results...its never been about that.
P

[Talo]

Can't go wrong with Rip - I also like Starr.

What's your goal , do you just want to get stronger or do you want to do a comp ?

[tiramisu]

You are missing the big picture...basing overall results on specific training methods will not yield optimum results...its never been about that.
P

I've missed you. :)

Little jibes like this and I'm spinning around trying to remember practical programming, bompa's periodization and looking for my copy of verkhoshanky's fundamentals of strength training in sport; and programming and organization.

Sadly I don't think they will help because... "I don't see the big picture".

I know from experience I can get to 2.5x (bodyweight) deadlift, 2.0x squat, 1.5x bench press using the big 3 and a progression from straight linear programming to weekly linear to weekly phased

((to dual factor - never got this far) in fairly short order (<1 yr; hopefully a fair bit less as I haven't completely detrained)

I would describe this as "I know how to get to the starting line."

Programming for Specific Results based on Specific training methods is a different beast.

So my specific Objective is to: Get back to the starting line as quickly as possible without actually inducing chronic injuries (tweaks are fine just nothing chronic)
so that I can decide whether I want to focus on hypertrophy, 1RM or sport.

I enjoy lifting heavy stuff but I'm also fairly vain. I don't see going back into combatives as I just don't recover from the beatings like I used to.

My understanding is that for a relatively detrained trainee a linear program based on large multijoint exercises (ala starting strength) will provide the fastest route to both strength gains and hypertrophy (assuming adequate recovery/calories). As strength increases rate of increase declines fairly rapidly (bleah) and in order to continue increasing strength efficiently towards the genetic potential the variables you can play with are frequency/volume/intensity and begin to program for specificity in strength.

... bleah bleah bleah... I have no clue or I'd be squatting 600 raw by now and have 19" arms, if you have the motivation or you've already taken the time to write it I could use one.

[ironwill]

IMO, you way overcomplicate things....Just go to the gym, do a good program, progressively get stronger, either more reps, or more weight each workout...Eat well, keep your mind focused on an achievable goal, achieve it and hit the next one.......That is all one needs to do ...Believe you me.....Its not about this program, or that program.....You switch shit up way to much and probably give yourself cortisol through the roof....Once you plateau, then you look into a specific program to get you to the next level...Or hire a good coach like prae, or someone that knows their shit, and listen, dont question or switch shit up, ust listen....
Eat a good diet for your body and your goals...Dont be lazy...Do some higher volume stuff until you become advanced, You injure yourself constantly, and become sidelined constantly, and you worry about how often to wash your carharts....lol....Damn man, find peace, and focus on continuous improvement...Works for me.....

[cog]

At 45+ years I think you should do the heavy stuff for your legs and back only as you have stated you are well equipped for this.I would drop the big bench pursuit and explore other methods for development...JonnyO apparently does no pressing due to a facked shoulder.

[Praetorian]

IMO, you way overcomplicate things....Just go to the gym, do a good program, progressively get stronger, either more reps, or more weight each workout...Eat well, keep your mind focused on an achievable goal, achieve it and hit the next one.......That is all one needs to do ...Believe you me.....Its not about this program, or that program.....You switch shit up way to much and probably give yourself cortisol through the roof....Once you plateau, then you look into a specific program to get you to the next level...Or hire a good coach like prae, or someone that knows their shit, and listen, dont question or switch shit up, ust listen....
Eat a good diet for your body and your goals...Dont be lazy...Do some higher volume stuff until you become advanced, You injure yourself constantly, and become sidelined constantly, and you worry about how often to wash your carharts....lol....Damn man, find peace, and focus on continuous improvement...Works for me.....

BINGO...stop worrying about the program and start busting your ass...I agree there is a time for specific training..ie Louie Simmons and Westside Barbell...but take a look at the guys who train there....they arent bencing 315 or deadlifting 450...too many guys are way too concerned about specifics when they arent dealing with whole. Im not trying to be critical here and you can take it however you like but if you want to progress and mean move into the league of "holy sh*t" that guys strong/huge etc then you need to revise things a bit. In 25 years of training ive done my share of revisions trust me...and mainly because i was lucky enough to be in the right place at the right time and was lucky enough to learn from elite levels guys...im only trying to pass that info on to you..take it or leave it.
P

[tiramisu]

Thanks for the comments...

Back to the grind.

[tiramisu]

http://i1206.photobucket.com/albums/bb443/tiramis00/Another%20Brick%20in%20the%20Wall/ss-session1-aug2.jpg

Lack of coordination is stellar. I'm likely weak like a little girl as well but at this point I can't really put enough effort into the lifts to tell.

Right AC Joint is medium ****o
- If I ever get a desk job again surgery is really appealing. If I could ream out the joint myself, I probably would. I know how to work around it to get to my current goals but I won't be benching big poundages without fixing the darn thing once and for all.

[ironwill]

Sigh....

[slick rick]

I'm no expert but my advice would be to start back at a higher rep scheme with less weight coming back from an injury, or even for those starting back up again after a substantial lay off. Let the muscles ,tedons, central nervous system get used to carrying the load again. I'm a similar mind set as you where I do like the structured lower rep programs like Stars 5x5 and also some West side training principles, but from my experience it's easier on the body and the ego to start back off at less weight, higher reps and then drop down to lower reps after 4 to 5 months to hit your goals.

[Delt King]

I pick things up and put them down (in a dumb meathead voice)...LOL

Glad you re getting back to it. your post on programs made my head spin and hurt.

[Talo]

Right AC Joint is medium ****o
- If I ever get a desk job again surgery is really appealing. If I could ream out the joint myself, I probably would. I know how to work around it to get to my current goals but I won't be benching big poundages without fixing the darn thing once and for all.

Ummm....Don't bench if your AC joint is ****o :) Your just going to end up making it worst.

[tiramisu]

Ummm....Don't bench if your AC joint is ****o :) Your just going to end up making it worst.

At this point I don't think I'm making it any worse or any better. Whenever the tendon gets inflamed there's not enough room in there and it aches. It's not a tear or a sprain, it's either bursitis or accumulated scar tissue or bone spurs and not enough room for the swelling.

I can suck it up - ice and nsaids it, avoid using my arms, or get in line for arthroscopic surgery to clean out some room for things to move more smoothly.

For now suck it up is my choice. As long as my form doesn't degrade I should be able to bench without buggering up anything significant into the high 200's/low 300's. I'll likely switch to incline dumbbells or lower intensity/higher reps for chest/shoulders before I fall of the cliff. (famous last words) :)