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SilentBob's Journey to January

10-18-09

PIT

52°F

10x100 yards

Narrative:

Weighed in at 175lb this morning.

I wanted to do these (sprints,) yesterday. I could not due to my left adductor being tweaked all to hell from Friday's run. Just doing some dynamic stretching prior to heading out hurt so much that I told myself to wait a day.

I know I have not been doing these as much as I know I should. I would like you to know that nothing here has been a waste and I truly value your time, knowledge, and most importantly your encouragement. Please do not think of me as a waste of time. It is difficult for me to adjust to an endurance mentality after being so focused on strength and size for long. It is a daily struggle that I am working on and I hope you can understand that I want to succeed. I will succeed.

Anyway, it was cold out there this evening. The cold air made it difficult to hold all that air in for 100 yards. It made it a struggle to hold it for 75 yards. We will get it back though.

New plan of attack. This is an organic plan so it can be adjusted as I, or as you see fit:

My idea -
Total Body: M-W-F
PIT: T
Run (~3 miles): H
PIT/6 Mile: S-S

I know I was doing 5-3-1 but I need to focus more on endurance (sorry Inarius.) If you have any input, do not hesitate to let me know.

Edguy - Wasted Time
 
why total body?
why not a 3 day split... or a 3 day 5/3/1... it is geared for conditioning work on your off days... you just switch every other week working dl/squats. read the book I sent you. The point of 5/3/1 is to build strength but at the same time increase your endurance by doing cardio, barbell complexes, sled drags, and prowler pushes. I think it would suit your needs.
 
hmmmm...

...I may be able to work with that...back to reading it again then.
 
love the splits SB for the 6 miles!!! Here is what I'm thinking after doing the breakdown:
Mile 1 - 7:20 - dude great start, but I think your eyes were bigger than your legs if you know what I mean. Next go around slow down this first mile about 30 seconds. Reason being look at mile 2...
Mile 2 - 8:40 - your body had not yet adjusted to the pace of mile 1. once you put mile 1 to about 7:45 this should drop this mile time down to around 8:00. Just gained 20 seconds just by balancing your pace
Mile 3 - around 8:00 - your body found the pace that it likes. Rock on
Mile 4&5 - 9:00 - this is when you went into survival mode. These two miles will be the easiest to fix. Once you get the first few miles down at the right pace, which for you seems to be around 8 minutes, then these will begin dropping.
Mile 6 - 9:30 - finish baby finish
Overall great job! with all that you are doing this run time will come down quickly. a couple of key points.
1. Don't give up... from your earlier post I doubt you ever will, but some days you just don't have the stuff
2. sprint baby sprint. Intervals are one of the best things that improve time, that and just running. If you need a sprint workout, PM me or I can post it for all to see. It will be based off of you and your training level.
3. Be careful not to overtrain. If you feel shinsplints coming on, rest. you have time... do it slow and intentional.
 
10-19-09

Squats:
195x5, 235x5, 285x3

Squats:
135x10, 135x10, 135x10 (below parallel, pause in the hole)

Lunges:
30lbx20steps, 30lbsx20steps, 20steps

10-20-09

PIT

50°F

10x100 yards (2 successful)

Narrative:
On the PIT today my last two I was able to go the full 100 yards.

I went to the chiropractor this morning for my second visit. I'm all sorts of f*cked up. My lower back has no curve what-so-ever, and neither does my neck. It's going to take a bunch of sessions to get that adjusted. Speaking of adjustments, those feel so weird, esp. the neck adjustments. The quickness, the sharp but quick pain, the NOISE. There's nothing like it. I have the next 5 days scheduled there as well. Hopefully after these initial adjustments I'll notice a huge difference.

Needless to say, I've been told to hold off on DLs for awhile and if I'm going to do squats to only do light weight squats. I'm kinda pissed about that, but I should be able to come back stronger than ever once I get my back and neck corrected. There's also some torsion in my pelvis which is going to be worked on as well. My left leg is about an inch shorter than my right. I'm just glad I'm getting this looked at now instead of later when it could be a serious problem.

Meshuggah - Dancers To A Discordant System
 
SilentBob187 said:
10-19-09

Squats:
195x5, 235x5, 285x3

Squats:
135x10, 135x10, 135x10 (below parallel, pause in the hole)

Lunges:
30lbx20steps, 30lbsx20steps, 20steps

10-20-09

PIT

50°F

10x100 yards (2 successful)

Narrative:
On the PIT today my last two I was able to go the full 100 yards.

I went to the chiropractor this morning for my second visit. I'm all sorts of f*cked up. My lower back has no curve what-so-ever, and neither does my neck. It's going to take a bunch of sessions to get that adjusted. Speaking of adjustments, those feel so weird, esp. the neck adjustments. The quickness, the sharp but quick pain, the NOISE. There's nothing like it. I have the next 5 days scheduled there as well. Hopefully after these initial adjustments I'll notice a huge difference.

Needless to say, I've been told to hold off on DLs for awhile and if I'm going to do squats to only do light weight squats. I'm kinda pissed about that, but I should be able to come back stronger than ever once I get my back and neck corrected. There's also some torsion in my pelvis which is going to be worked on as well. My left leg is about an inch shorter than my right. I'm just glad I'm getting this looked at now instead of later when it could be a serious problem.

Meshuggah - Dancers To A Discordant System
Click to expand...

That sucks SB, but it's a really good excuse to mix up your compound lift training buddy.

Rather than straight up back squats why don't you mix it up and do some;

  • Barbell Hack Squats
  • Barbell Overhead Squats (These are MURDER but would be good for the curvature of your spine)
  • Barbell bulgarian split squats
  • Sumo squats
  • DB Ski squats - having your back to the wall will make a big diff

At a pinch I'd say hack and/or sumo squats would be a good call for you - not too much pressure on the back and in the case of the hack squat it's like a combo squat/DL but will mean you can't cheat too much with your back.

What you think?
 
Vance said:
Rather than straight up back squats why don't you mix it up and do some;

  • Barbell Hack Squats
  • Barbell Overhead Squats (These are MURDER but would be good for the curvature of your spine)
  • Barbell bulgarian split squats
  • Sumo squats
  • DB Ski squats - having your back to the wall will make a big diff
Click to expand...

Hack Squats - Possibly, but I'd probably use the machine for sake of form

Overhead Squats - I'd like to, but he doesn't even want me to do Military, any weight like that over my head would apparently cause some compression and be counter-productive to what he's fixing.

DB Ski Squats - This was the type that he actually said to try out. F*ck. I didn't want to be one of those folks using the Bosu balls.

Anyway, heading out to the Chiropractor in about an hour then doing an upper body workout this evening. If he takes my weighted dips and pullups away from me...well...I would just rather he didn't.
 
SilentBob187 said:
Hack Squats - Possibly, but I'd probably use the machine for sake of form

Overhead Squats - I'd like to, but he doesn't even want me to do Military, any weight like that over my head would apparently cause some compression and be counter-productive to what he's fixing.

DB Ski Squats - This was the type that he actually said to try out. F*ck. I didn't want to be one of those folks using the Bosu balls.

Anyway, heading out to the Chiropractor in about an hour then doing an upper body workout this evening. If he takes my weighted dips and pullups away from me...well...I would just rather he didn't.
Click to expand...

Another thing buddy - be wary of Chiropractor's generally, they can be a bit like snake oil salesmen. Friend of mine was going to one for YEARS ($$$) while sitting on the couch being a tubby bitch and stuffing his face. 3 months at the gym later and he doesn't need the Chiro anymore - just don't ask the chiro about it. :D

Not saying he's steering you wrong, just saying to watch yourself. :)
 
Vance said:
Another thing buddy - be wary of Chiropractor's generally, they can be a bit like snake oil salesmen. Friend of mine was going to one for YEARS ($$$) while sitting on the couch being a tubby bitch and stuffing his face. 3 months at the gym later and he doesn't need the Chiro anymore - just don't ask the chiro about it. :D

Not saying he's steering you wrong, just saying to watch yourself. :)
Click to expand...

After next week he reducing the number of visits substantially.

I'll keep an eye on him though. :privateeye:

10-21-09

Pullups: 20, 10, 10, 8, 9
SS
Dips: 10, 10, 10, 10, 10

DB Incline Bench: 60x10, 70x10, 60x10

Narrative:
More adjustments this morning. Those feel so damn weird. I trained right afterward. In hind sight I feel like I should have trained later in the evening. Started strong but my power dropped fast. Tomorrow I think I'll get a short run in to take it easy and possibly do more pullups and pushups at home. I also have another chiro visit scheduled for tomorrow afternoon. It really sucks hesitating about EVERYTHING you do because you're thinking about how that translates on to your spine. Oh well, this too shall pass.

Led Zeppelin - Nobody's Fault But Mine
 
Hacks are a great sub for squat man. bb not the plate loaded one. Though those are good too.

Hope ya feel better man.
 
metroba said:
What's this about pausing? Why not just leave the tampon in?
Click to expand...

Because I'm not used to it yet. :twak:

Takes all of the momentum out of the lift and forces me to work harder on the ascent.
 
hardcore man :head:
 
10-22-09

RUN!: 3 miles, 29 minutes, hills.

Narrative:
Ran this afternoon, had another chiropractic visit as well. Nothing else to report today.

DVDA - Brian Boitano

Everybody knows Shaq made all his money in college.
 
Army Guy said:
How do the runs feel on the back SB??
Click to expand...

They feel fine on the back. Thank God I invested in real running shoes back in May or June. I could only imagine what kind of damage I would have done running in Chuck's. The back has never really caused me too much pain, but upon seeing my x-rays I've taken it upon myself to get this corrected to the best condition possible before it gets any worse.

There is the beginnings of some degeneration on my L5 and up in my neck as well due to being too straight which is not the best ergonomic design for load bearing.

Something to note though, due to some torsion in my pelvic bone, running does feel a little weird when I get to thinking about it. It isn't painful but I do feel as though bringing my left leg forward takes less effort than my right (do to the direction of the torsion.) Ideally this too will be corrected.
 
SilentBob187 said:
They feel fine on the back. Thank God I invested in real running shoes back in May or June. I could only imagine what kind of damage I would have done running in Chuck's. The back has never really caused me too much pain, but upon seeing my x-rays I've taken it upon myself to get this corrected to the best condition possible before it gets any worse.

There is the beginnings of some degeneration on my L5 and up in my neck as well due to being too straight which is not the best ergonomic design for load bearing.

Something to note though, due to some torsion in my pelvic bone, running does feel a little weird when I get to thinking about it. It isn't painful but I do feel as though bringing my left leg forward takes less effort than my right (do to the direction of the torsion.) Ideally this too will be corrected.
Click to expand...


Ive heard theres a place here in Dallas that scans your foot, to get you the best shoe to run in..Ive been wanting to do this for a long time... how did your back get so tweaked SB?
 
Liftergym33 said:
Ive heard theres a place here in Dallas that scans your foot, to get you the best shoe to run in..Ive been wanting to do this for a long time... how did your back get so tweaked SB?
Click to expand...

I went to a local shoe shop like that in the area and they helped me select the right shoe for my foot/stride. Thankfully I've got a neutral foot, so I don't have to get some special shoes with more padding on the inside or outside or anything like that.

As for your question; what do you call the cross between an elephant and a rhinoceros? Hell if I know. ;)

Many years of being a homebody plays a lot into it, I'm sure. And it's crazy, every time I go to the gym now, every dumbbell I pickup, every movement I make, I'm thinking to myself, "would this cause a torsion or f*ck with my spine?"

Needless to say, doing bodyweight training at the house today. :cheers:
 
10-23-09

Pullups: 10, 10, 10, 10, 10
SS
Pushups: 25, 25, 25, 25, 25
SS
Crunches: 30, 30, 30, 30, 30
SS
Heel Touches: 30, 30, 30, 30, 30
SS
Invisible Bicycle: 30, 30, 30, 30, 30
SS
BW Squats: 20, 20, 20, 20, 20

Narrative:
Home workout today. Took some pics today too.

Weight - 175lb

10-23-09 Front
Invalid Link Removed

10-23-09 Back
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And now, some perspective!

Weight - Probably 2-something...I'm sure I could find it posted in an old log, but I don't feel like hunting that down.

10-24-08 Front
Invalid Link Removed

10-24-08 Back
Invalid Link Removed

I did not realize I have been shaving my head for over a year...where does the time go?!

Nightwish - The Siren
 
Wow some amazing improvements man. Your back is looking just sick! Im jealous
 
Damm SB! your telling me OCS wants you leaner? there fuking mad man... you Look solid as a rock,........ great, I mean outstanding results in a year!
 
Liftergym33 said:
Damm SB! your telling me OCS wants you leaner? there fuking mad man... you Look solid as a rock,........ great, I mean outstanding results in a year!
Click to expand...

I'm below weight (186), but still need to lower than run time. I've got a minute to shave off. Sitting at 24 minutes; has to be 23 to ship.
 
SilentBob187 said:
10-23-09

10-23-09 Front
Invalid Link Removed

10-23-09 Back
Invalid Link Removed

And now, some perspective!

Weight - Probably 2-something...I'm sure I could find it posted in an old log, but I don't feel like hunting that down.

10-24-08 Front
Invalid Link Removed

10-24-08 Back
Invalid Link Removed

I did not realize I have been shaving my head for over a year...where does the time go?!
Click to expand...

Holy DRSEr! Looking good SB! :cheers:

And fk that chiro off bro - look for an Osteopath, more holistic approach as opposed to forcing you fkg joints into place.

From wiki:

Osteopathy is an approach to healthcare that emphasizes the role of the musculoskeletal system in health and disease. It is practised in the United Kingdom, the rest of the European Union, Israel, Canada, New Zealand and Australia. Osteopathy and osteopathic medicine are often used inter-changeably, some would use osteopathic medicine to describe 'American osteopathy' and use osteopathy to describe the restricted scope form of practice in other jurisdictions, osteopathic medicine in the United States.[1]

In most countries, osteopathy has been considered a form of complementary medicine, emphasizing a holistic approach and the skilled use of a range of manual and physical treatment interventions in the prevention and treatment of disease. In practice, this most commonly relates to musculoskeletal problems such as back and neck pain. Osteopathic principles teach that treatment of the musculoskeletal system (bones, muscles and joints) facilitates the recuperative powers of the body.
Click to expand...
 
Iron Lungz said:
Great progresiion, SB!

Hey Jake, I think the donkey is starting to act like the rest of us!

Invalid Link Removed
Click to expand...

That's one smart ass. :cheers:
 
you are doing it right SB! you will take 3 PT Test when you are at OCS. the first will be right when you get there. the second midway, and the third right before graduation. Dude they will have you running like a deer by the time you are done. Your foundation is there. Let the gazels at OCS finish you off. Stay fit and healthy until then.
 
10-24-09

PIT

10x100 yards

Narrative:
Completed 5 sprints, 90% on 4 sprints and an ugly 70% on the first sprint. It was warmer out today, mid-60s, which possibly played into the increased success rate on today's sprints. Tomorrow I'm planning on a total body workout w/ a friend (he's been out of the gym for a month,) and a few hours later a 4-6 mile run.

I went to an MMA event this evening, The Carolina Crown II. Ring side, at a table next to Royce Gracie. Talk about a soft spoken guy. It was a lot of fun as I have never been to an event like this before. The only bad thing was that I went 7 hours without eating anything other than some pretzels.

Iron Maiden - 2 Minutes To Midnight

I added the Powerslave album to my playlist today
 
SilentBob187 said:
10-24-09

PIT

10x100 yards

Narrative:
Completed 5 sprints, 90% on 4 sprints and an ugly 70% on the first sprint. It was warmer out today, mid-60s, which possibly played into the increased success rate on today's sprints. Tomorrow I'm planning on a total body workout w/ a friend (he's been out of the gym for a month,) and a few hours later a 4-6 mile run.

I went to an MMA event this evening, The Carolina Crown II. Ring side, at a table next to Royce Gracie. Talk about a soft spoken guy. It was a lot of fun as I have never been to an event like this before. The only bad thing was that I went 7 hours without eating anything other than some pretzels.

Iron Maiden - 2 Minutes To Midnight

I added the Powerslave album to my playlist today
Click to expand...

question: what do you mean by 90%? like 90% of sprinting all out? when i used to run track, percentages were used like that. i'm just curious if that's what you were referring to. either way, 10 100 yard dashes is always a tough workout. props brothaman.

on another note -- that MMA event must've been intense! kinda jealous
 
orbitron3000 said:
question: what do you mean by 90%? like 90% of sprinting all out? when i used to run track, percentages were used like that. i'm just curious if that's what you were referring to. either way, 10 100 yard dashes is always a tough workout. props brothaman.
Click to expand...

The precentages are for if I was able to hold my breath the entire time or if I had to start shallow breathing before I crossed the line.
 
10-25-09

Squats: 135x10, 135x15(pause in the hole)

Pullups: 18, 15

BB Incline Bench: 135x10, 135x10(negatives)

DB Leaning Lateral Raises: 15x10, 15x10

Face Pulls: 35x10

Dips: 20, 20

DB Rows: 40x10, 60x10, 80x10

Leg Curls: 100x10, 100x10

Leg Extensions: 130x10, 130x10

Pushups: 50

Chris Thile - Song For A Young Queen


The story behind this song is great. Chris was attracted to Natalie Portman around the time that Star Wars Episode I came out and he wrote this song about her. Brilliant.

Invalid Link Removed
 
10-26-09

Run!

56°F
Drizzling
3.5 Miles, Hills: 35:30

Narrative:
Run time was good considering the weather. Lifting in the morning (hopefully,) and PIT in the evening if I lift in the AM.

Manticora - When The Soulreapers Cry
 
i always loved running in the drizzle. maybe a little chilly, usually 65-68 degrees with light rain was always the best. the rain cooled me while i ran.
 
See that temp is dropping..... im about to go for a run here my self, just waking up though:D...good time for the hills SB
 
Awesome job man... keep it up and stay healthy.
 
10-27-09

DB Walking Lunges: 30lbx20 steps, 30lbx20 steps

Pullups: 15, 10
SS
Dips: 15, 10

Incline Bench Press: 135x10, 135x10

Decline Situps: 76

Leaning Lateral Raises: 15x15

Leg Extensions: 130x10, 130x10

Leg Curls: 100x10, 100x10

Pushups: 40

Narrative:
Had my eye on the clock the entire time I was in the gym. Needless to say I only hit my back once, oh well. I'll get it next time.

I talked with a Lt at the OSS today and scheduled a PFT for Thursday morning. I'm ready for the win.

KISS - Detroit Rock City
 
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