napalm: slow and (hopefully) steady...

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    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

    work sets:

    255x3
    275x3
    290x3

    finished off w 3 sets of 8 w 185

    prowler:

    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.

    thoughts:

    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...

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    First!
    Don't worry, man, someday I'ma be nobody too.
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    In it, guy! Get big.

    Edit: You're only first because I typed more!!!
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    lol...
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    Hopefully I can learn something from this...
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    Lets get it guy! Bring in the womenz!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by jem6702 View Post
    Hopefully I can learn something from this...
    i shall do my best sir...

    Quote Originally Posted by Torobestia View Post
    Lets get it guy! Bring in the womenz!
    txs man, have iphone will travel...
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    Quote Originally Posted by jem6702 View Post
    Hopefully I can learn something from this...
    Be careful what you wish for...you might "learn" some stuff you want to forget.

    Ever seen a grown man naked? Do you like bears? Beets? Battlestar Galactica?
    Don't worry, man, someday I'ma be nobody too.
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    In on this too
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    All up in this!
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    Quote Originally Posted by Swanson52 View Post

    Be careful what you wish for...you might "learn" some stuff you want to forget.
    Truer words have never been spoken...
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    Quote Originally Posted by jimbuick View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 933"/>
    I don't know who that was directed at but well played sir...
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    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.

    Thoughts?
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    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
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    Quote Originally Posted by PalmFist View Post
    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
    The week 3's are all singles, so I'm hoping it won't be to much. They are based on 90% of my meet squat, shouldn't be too bad. Week 4 is deload.

    Point well taken though...
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    Subbed before Napalm falls apart.
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    Quote Originally Posted by CincyKiller45 View Post
    Subbed before Napalm falls apart.
    BOOOOOO!!!!
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    Quote Originally Posted by CincyKiller45 View Post
    Subbed before Napalm falls apart.
    Chortle.
    Don't worry, man, someday I'ma be nobody too.
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    nothing to report today except a ME 9 holes of golf and a major case of DOMS...
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    6/5

    Db bench

    30 2x10
    40 2x10
    50 2x8
    60 2x6

    Face pulls

    8 sets of 10 w 75

    Hanging leg raises

    5x10

    Prowler

    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...
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    Subbed
    Training log:
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    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...
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    The D...
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    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.
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    Quote Originally Posted by napalm View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82 080"/>

    The D...
    First I thought "Woah...Napalm must want to be really open with us.."

    D=Detroit, not D1ck, got ya


    What are the liftin plans tomorrow???
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    He has mentioned Thai ladyboys...
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    He has mentioned Thai ladyboys...
    Having been to Bangkok, I guarunf'ingtee you couldn't tell the difference. They're actually prettier than most of the Thai hookers

    Quote Originally Posted by Sean1332 View Post

    What are the liftin plans tomorrow???
    Tomorrow is spend money day: I gotta buy a sawzall, then I gotta pay the fence guy 1k. Had some work done while we were in Vegas. I'm kinda waiting to see how my shoulder feels tomorrow. Started aching about the third inning...

    Friday will be baby dl's, some pendlay's and some shrugs. Then the f'ing prowler..
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    Labrums just plain suck...
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    Quote Originally Posted by napalm View Post
    Labrums just plain suck...

    Which is bothering you more during the DB bench presses? the torn brachialis or the labrum?
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    Quote Originally Posted by Vinnyboombots View Post

    Which is bothering you more during the DB bench presses? the torn brachialis or the labrum?
    During: brachialis.

    After: labrum.

    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.
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    Quote Originally Posted by napalm View Post
    During: brachialis. After: labrum.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.
    Are you going to try and go heavier or keep it on the lighter side?
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    Quote Originally Posted by Vinnyboombots View Post
    Are you going to try and go heavier or keep it on the lighter side?
    For now, I'm keeping it light. I'd like to get some work in taking the joint supps to see if they have any effect. I'm in no hurry and don't have a meet in mind to I can take it easy with the bench and pulls.

    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...
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    Quote Originally Posted by napalm View Post
    For now, I'm keeping it light. I'd like to get some work in taking the joint supps to see if they have any effect. I'm in no hurry and don't have a meet in mind to I can take it easy with the bench and pulls.

    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...
    IS 375 your pr for squats?? LOL I have alot of questions.
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    Quote Originally Posted by Vinnyboombots View Post

    IS 375 your pr for squats?? LOL I have alot of questions.
    Yeppers, fire away...
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    Quote Originally Posted by napalm View Post
    Yeppers, fire away...
    Alright so here comes a pr of 400
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    Quote Originally Posted by Vinnyboombots View Post
    Alright so here comes a pr of 400
    Couple months broseph and I'll have a 4 wheel squat.

    Then I buy briefs!!!
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