napalm: slow and (hopefully) steady...
- 06-03-2013, 06:48 PM
napalm: slow and (hopefully) steady...
ok, so i got tired of polluting sean and swanson's threads, and since i do actually train (around injuries), i thought i'd start one and give them an opportunity to pollute mine
just came off an 8 month training cycle - and i don't recommend that, getting ready for the apf masters nats a couple weeks ago. did ok, only squatted due the fact my shoulders hate me and i have a bit of a left hammy that won't allow me to pull. vids are in seans thread if interested - along with pics of hookers!
so, i'm pretty much beat to hell and took the 2 weeks leading to nats, and the past two weeks off to try to heal up a little. i have a labral repair (WOO HOO shoulder surgery number 6!) scheduled for sept 7, but i can always call that off if i feel ok. i've also got a torn brachialis that i'm getting an ultrasound guided injection on this friday. this god dam thing keeps me from benching and most upper body stuff. i'm going to try some joints supps (thinking about iForce's product) this time around to see if they help. in fact, i'm starting a whole new regimen w supps like coQ10, probiotics and maybe even some cycle assist (on trt) to try to decrease the whole inflammation thing. possibly even an anti cortisol if i find one with some science behind it.
in light of the above, i've been tossing around starting a 531 bastard child with the intent of saving some wear and tear on my joints at my advanced age. i haven't benched in prolly 2 months and haven't pulled in about the same. squatting, and more squatting. i'm thinking of something like a 331 with 2 weeks of 3x3 and a week of singles. i don't know about percentages yet, i haven't thought it all the way through. i think i'm capable of doing this because i've got like 16 cycles of 531 under my belt. since i don't have any meets planned and looming shoulder surgery i'm lowering the monthly increase to 5 lbs/month, again, to save some wear and tear. i'm going to try benching and pulling with baby weights to start. we'll see, if i can't i'll just squat and do accessory movements only (gm's, heavy shrugs, light ohp's, pushups, face pulls, more face pulls and did i mention face pulls?) and step up the conditioning. weight is at 189, fml, and my fat ass could stand to drop a few pounds anyway. i'm done w 198, i'm just to f'ing small, so 181 here i come.
so, on with the show...
the only time i've squatted in the last month was at nats and had no idea what to expect today.
warm up bar 2 sets of 5
95 2 sets of 5
135 2 sets of 5
185 2 sets of 3
225 2 sets of 3
finished off w 3 sets of 8 w 185
no weight pull w harness 40 yd walk x 2
50 pounds pull w harness 50 yd walk x 2
75 pounds pull w harness 50 yd walk x 2
<----was officially cooked after this.
not surprisingly every rep felt like sh.it after squatting only once in the past month. i felt weak as hell, knees were coming in and had trouble sitting back. weight was def shifted forward today.
and we're off...
- 06-03-2013, 06:52 PM
- 06-03-2013, 06:53 PM
In it, guy! Get big.
Edit: You're only first because I typed more!!!Controlled Labs Board Rep
CONTROLLED LABS products are produced in a GMP for Sport certified facility.
06-03-2013, 06:58 PM
06-03-2013, 08:18 PM
06-03-2013, 09:04 PM
Lets get it guy! Bring in the womenz!
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
06-03-2013, 09:11 PM
06-03-2013, 09:37 PM
06-03-2013, 09:53 PM
In on this too
"Train like a animal, think like a human"-RTS
06-03-2013, 10:17 PM
06-03-2013, 10:21 PM
06-04-2013, 12:16 AM
06-04-2013, 07:59 AM
06-04-2013, 08:00 AM
06-04-2013, 10:06 AM
I've given a little more thought to percentages. I think it's gonna look like this:
Week 1: 3x3 60%, 65%, 70%
Week 2: 3x3 75%, 80%, 85%
Week 3: singles 90%, 92.5%, 95%
Took a little off week 1 %'s, tightened the range if the week 2 %'s and upped the %'s of the first two sets of week 3. Week 4 will continue to be a deload.
For now, until I determine where I'm at for dl and bench, I'll use these %'s with my squat. It might take me a month or so to figure out where I'm at. I plan on doing db bp's for a while. Don't know if I'll be able to program db's, we'll see.
06-04-2013, 10:21 AM
Interesting approach. I suppose youll be alright. I think a whole week of near maxes might leave you sore but then you have a deload week after, probably around 40%? You should be fine
06-04-2013, 10:28 AM
06-04-2013, 12:53 PM
06-04-2013, 01:09 PM
06-04-2013, 01:19 PM
06-04-2013, 07:23 PM
06-05-2013, 05:30 PM
8 sets of 10 w 75
Hanging leg raises
No weight 40 yard push x 2
50 lbs 50 yard push x 2
75 lbs 50 yard push x 4
Gassed right now, still at the park.
All my parts seemed to be working today, brachialis was aching by the end. Left arm def weaker than right.
The last couple pushes w the prowler were brutal ...
Going home and then to the tigers game...
06-05-2013, 07:04 PM
06-05-2013, 07:27 PM
06-05-2013, 07:43 PM
Watch sports center tonight. Alex Avila (catcher) had a guy caught in a run down coming home, the guy ran back to third, Avila tagged him and the guy trying to advance from second to third...
06-05-2013, 08:36 PM
06-05-2013, 08:47 PM
My grandmother grew up with/was friends with Chuck Daly. HUGE Pistons fan here-I've got a Bad Boys autographed basketball.
Don't worry, man, someday I'ma be nobody too.
06-05-2013, 08:49 PM
06-05-2013, 08:50 PM
06-05-2013, 08:52 PM
06-05-2013, 10:07 PM
Friday will be baby dl's, some pendlay's and some shrugs. Then the f'ing prowler..
06-06-2013, 08:11 AM
06-06-2013, 08:42 AM
06-06-2013, 09:04 AM
You wouldn't think a flexor would be a problem in a pressing movement, but after doing some reading it's a pretty important stabilizer.
The labrum doesn't really weaken my bench, but the brachialis does. It will ache like hell, but thats about it.
Left arm is no doubt weaker than the right ATM.
06-06-2013, 09:08 AM
06-06-2013, 09:14 AM
Squats are programmed off my 375 meet squat, so things continue as normal there. I did notice the time off has had some effect, but that will work itself out over the next month or so...
06-06-2013, 09:17 AM
06-06-2013, 09:31 AM
06-06-2013, 09:33 AM
06-06-2013, 09:40 AM
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