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Went into the Dr. the other day. No new news for my surgery which sucks , but it's in the system. I am also waiting on a phone call to book a CT for my back. Hopefully nothing serious there , but better safe than sorry.
Did a full body workout today
Lunges
Seated GM's
Pulldowns
Rows
Dips
BB curls
standing over head tri extensions
reverse bench
CT came back.
3 bulged discs and a compressed nerve.
I need to go get another scan done ( more in depth ) because they found some lymph noids that don't look right and they need to see them better. Hoping for the best !
Doesn't look like I will be squatting or deadlifting for a long time. Physio will start in the New Year.
damn dude, sorry to hear...hopefully recovery will go smoothly and you'll be back better then ever
I'm annoyed. I was hoping to catch up with you and instead you go and break on me. Get yourself healed up. I've been skipping workouts for so long that I'm still behind.
I'm going to find it hard to quit , but if I have to I have to....
There is always the bench !!
Mapped out my New Year Bench workout plan found here : http://iron.forum0.net/t19-official-...nformation-amp
Week 1
Mon 6x6 70% 220lbs assesory work ( triceps and back)
Wed 7x5 75% 235lbs assessorry work ( shoulders and abs)
Fri 8x4 80% 250lbs assessory work ( triceps and back)
Sat 10x3 85% 265lbs assessorry work ( shoulders and abs)
Weeks to follow I will add 10lbs to each set. 4th week will be a deload week and continue on after that :)
Assessory work will change on a daily and until I see how I react to this program I will keep it basic. The first few cycles should be easy, but it's still alot of benching.
The percent is based on my 1RM - I would use the comp raw max at 340 , but since I haven't trained in awhile I'm using 315lbs. So it should take about 12 weeks to start to see any real gains in the bench, but I've got until July to make some big improvements.
I also ordered the sling shot today and I'm going to go and pick up a cambered bar after the New Year instead of an SSB since I wont be squatting .
wow that sucks ass about you back how do you think that happened, from years of lifting or what?
Heavy squats and bad genetics.
shitty man have a good new years
Quick 2 min walk.
Foam roll ( shoulder & back )
Flat bench ( ****ing smith machine )
3 Warm up sets
Working sets
6x6@220 ( 2 plates plus 15 since it's a smith machine )
90 sec in between sets
Still unsure how much weight difference there is with this machine. No bar weight ? Should I put the 35lbs of weight that the bar would be and add that with plates ?
Assessory :
Tricep - db cross face
Back - bent over rows
Shoulders - front plate raise
****in smith machine for real, I got pinned under that before when I first started, missed the first hook, bounced off the second one and got stuck! Haven't used it since lol
Shit!
I won't be using it for much longer ( maybe a week or two ) . I tore everything out of my basement to get it finished.
Came in again this morning instead of Wednesday . Chest is sore , but not too bad. I think doing two in a row then 2 off might be better.
Warmed up to
7x5@235 - this time I counted the bar in with the weight. It doesn't say anywhere on this piece of shit if it's counterd or not.
Upright rows - 3x12 @ 70lbs
First week of the Smolov jr done and started the Second week today.
I increased the weight by 5lbs , but after doing the math I will take that up to 10lbs for the rest of the week and by week 8 i will be back to smaller incriments.
Numbers are nothing to brag about :)
Thanks for your input !!! keep up the good work
:yeah
Thanks.
Adding a few things to my little gym :)
Held off on benching the rest of the week. Going to get my shoulder worked on before it gets busted up.
Here's a little winter workout i did today
http://www.youtube.com/watch?v=pGhQmkHtHzE
Nice workout! Looks like you have more than your share of snow!
We got dumped are for just over a week straight. Plus 5 today and plus 10 on Friday . It's going to be a sloppy end to the month .
Got worked on hard yesterday ( massage and Chiro ) .
Today's workout - light bench
6x6@240
Banded tri's
Push ups with the sling shot !
Sling shot push ups
http://www.youtube.com/watch?v=F3t8EKE2N6Q
This is what I've been doing for the past 2 weeks. So far it's great. Minimal pain in my shoulders while the bench is feeling great.
5 week MESO CYCLE
Day 1
Warm-up
105x10
160x10
205x8
Train
235x5
265x3
235x5
265x3
235x5
265x3
DAY 2
Warm-Up
105x10
160x10
205x8
Train
3x5@250
3x8-10@220
Following up by a 2 week micro cycle
Micro Cycle (2 weeks)
Day 1
105x10
155x10
205x8
260x5
285x3
260x5
285x3
260x5
285x3
Day 2
4x6@245
Only time will tell , but I have a good feeling I will be increasing my bench while saving my shoulders :)
Keep on the good work! wtf is that thing? hangs you upside down?
Lol. Yeah . It's to help decompress my discs :)
My back feels 90% better , but my last CT scan still shows big issues and I need more tests. I am going to build some deadlifting blocks this week and bring them back into my training as I need to get a stronger core :)
3rd week of this bench program done - Shoulders are feeling great !
I did add in another day ( Sunday's )one week will be dynamic / speed day and one week will be Lock Outs / board presses .
Today I managed a 4 board with 410lbs . In two weeks I will do three board , and so on.
I am liking the program , lots of rest and with the new day added in it gives me a chance to use the boards, chains and bands once a week.
Still shooting for a 400 bench for July.
All finished the bench program.
Max bench was taken today and hit 350lbs with a nice pause. I went for 360 and failed.
My bench was at 335 in October at the meet and I didn't start lifting again until Feb . So with a long break I thought I would lower my 1RM to 315 and that's what this program was based off of.
Now I am going to run this program for another 8 weeks using 350 as my max to see if I can hit a 1RM of 375 at the end of it.
So using my old 1RM this is a 15lb PR with good form, belt and wrist wraps.
Body weight is still around 235-240.
P90X is what I've been using for cardio / GPP and it's great ! My flexibility was / is shit but getting better and so is my stamina . Which I believe will help my lifts.
Still not squatting or deadlifting.
Sucks that you have have back issues. I am dealing with some myself. Not sure which discs are giving you the trouble but one stretch that has helped me a lot was this one:
http://www.youtube.com/watch?v=aU7ab...eature=related
Seems too simple but it works for me. Also icing for 15-20 minutes has been helpful.
Thanks man. I'll give it a shot.
It's my lower 3 . I've been doing P90X ( not the weights ) and that is helping a lot with my flex.
My shoulders been acting up again ( reoccurring issue ) so I use the sling shot for my last bench workout. I may keep this in for another week as it really helps keep the shoulders tight and close to the body.
Went to the surgeon today. Booked surgery for 3-6 months and another MRI will be done in a dew weeks.
Also squatted for the first time in almost 6 months. Didn't want to over do it . Used the SSB and hit 120kg plus the bar ( aprox 25-30 kg ) for 3x5 and this felt great . No issues with my back ! ( about 330- should be able to get that back up to 400 very soon !! )
Benched - 145kg 3x5 and 100kg 3x10. Right shoulder is feeling tight - **** me , if it ain't one thing it's another !!
I must say the gym at the University kicks ass- about 6 ER racks , prowler, 2 cages, 3 DL platforms, GHR's , chains, bands, kettle bells and just about every bar you can think of. I will def be going back to this place.
Weight is now 110kg (242lbs)
I thought my back would be a bit sore today after that small squat session. No pain at all and it actually feels better. I'm going to pick up an SSB soon !! Until then I will add in squats once a week with a moderate load.
First serious squat session in 6 months and I put up 400 x 5 no problem. Now I can feel my lower back pump coming on so foam rolling is the cure for that. I'm not going to rush this I just like to see where I'm at with strength loss.
I'm also on a keto diet and this was done about 4 hours after my refeed. At first I was tired, but I started to get pumped up when the weight felt light. I did wrap my knees (not tight) to help prevent soreness more than to get weight out of it. I find it hard to walk daily with my knee not getting sore, but squatting is OK
Rack Pulls - Just below knees.
Worked up to 485 x5
Lower back has a big pump right now so more foam rolling and some good stretching. I do not want to make this worst after all the rehabbing I've been doing to bring it back to some what normal.
Wide Grip pull ups
3x10
Curls and Shrugs http://www.silverbackpl.com/members/...ult/smiley.gif
Abs - Need to really get my core stronger or my back will get worst.
Cardio is being done every day for one hour - A nice walk outside .
Squat Day
Managed to get my squat back over 500 :) with a 505 ( on a keto diet)- Belt and knee wraps . Wraps were not super tight as I am doing it more for knee protection than to get more pounds on this.
Video to come for a depth check - Looked good to me, but other eyes are welcome.
Nice Squat! With the back issues and everything that is pretty damn impressive.
Picture perfect!! Nicely done talo!...... I'm jealous, lol.
Anbody saying that aint deep enough needs to get under the bar !!! Nicely done Talo !
Thanks, boys. This time next year I should be ready to do another meet and hopefully bang out 550 on the platform.
Bench tonight.
NOthing to brag about, nursing the shoulder so some light sets, medium rep , just getting the blood flowing and worked on some assessory work.
Great lift Talo.. your a strong mofo.
Thanks
Going to try Smolov . As long as my back stays healthy I should do ok. If it gives me any grief at all I will stop. Since I'm not competing until next year I don't want to push it , but if I can stay healthy then I should have a 600 lb squat by next july.
Today was 4x9@315
Using 450 as my max. Not doing full max because I don't want to burn out.