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Rob112^3...That means cubed guys. See what I did?

Rob, just voodoo floss your spine, man. You'll be back in a jiffy.
 
I feel your pain man. Let that back heal up and hopefully you come back with a strong PR like I did.

Interested to see how 5/3/1 treats your DL and bench.
 
rob112 said:
You steal that philosophy from me!? That's how I feel man.
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Hey man it was either that, or the batman well quote " and what do we do when we fall master Wayne?" Lol

I'm interested in what the chiro says man.
 
Don't worry rob, ill post your update:


Went to work with heat patch on. Stayed heated for a long time ( niiicceee).

Back hurts bending over obviously, pain standing is not bad at all.

Chiro Wednesday, maybe gonna go to the gym and stretch out and such.
 
Rob taught me some bench today. Interesting stuff. Gotta work on my leg drive and keeping everything tight, but definitely a step in the right direction.

Did 155x5 x5, which is what my program called for.

Thanks brah
 
smoker145 said:
Rob taught me some bench today. Interesting stuff. Gotta work on my leg drive and keeping everything tight, but definitely a step in the right direction.

Did 155x5 x5, which is what my program called for.

Thanks brah
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Anytime mang!
 
smoker145 said:
Post your workout sir
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Actually just did a a packet worth of Eric Cressey mobility drills. Broke a sweet and feeling decent.

To all following, my plan is another blah/deload/rehab week and then jump on 5/3/1. I still haven't decided on which variant but probably something simple so I don't do anything stupid. I am doing everything I can to get back at it ASAP.

I may or may not post training this week as it isn't much.
 
Beginning of 5/3/1

Squats

185 x 5, 215 x 5, 240 x 7(taped), 185 x 8
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Goodmorning/Chins and pull ups-135 x 5sets of 10reps/5, 3, 5, 5, 5
Hanging Leg Raises/Side Brides-8reps x 4sets/side bridge to failure 4 times each side
EliteFTS Band Series

Alright! First session back. Felt pretty good. Looks like I was a tad high on some of those squats...I dunno. Kind of sucks, but I'm not discouraged as I just got back from injury and this is my first real time squating in a couple weeks. I will fix this and make sure they are all good.

My 5/3/1 plan
I will do what something like pages 54 and 55 in the Beyond book. I am doing 6 weeks of First set Last. I will then rotate after each 6 week go through as per the book. I started light(90%). My only real rules are this. I will do some sort upper back/trap thing EVERY. GOD. DAMN. DAY. I train. EliteFTS 7 days a week unless it seems to bother...then training days. Squat day my second movement will be the opposite compound(SLDL, GM, or even SGDL, etc). Deadlift day being more taxing and needing more relief for me I will always do a some sort of Single leg movement(lunge variation, BSS, etc). Bench day an opposite row. Core every lower day, arms and delt movements every upper day. There will be some learning as I go but I need some sort of principles to benefit me. My diet is getting cleaner. I eat chicken, veggie, and rice with some sort of sauce as lunch almost everyday. I am seeing if I can eat clean and still get the calories in to grow. Next point.

Today in the gym I actually got pissed off out of the blue that I am not stronger. Every time I feel like I am about to my weak ass body says **** you. Well I know that this is my fault and I really want to fix it. I want to total better. I want to get the most out of myself without hurting myself all the time. Need to strengthen my right hip area, and my left elbow/forearm/wrist area especially for injury sake.

This starts next week as I go to the shore. My daughter will see the ocean for the first time. Training is today, sunday, monday, and friday for this week and then will get normal starting next sunday.
 
Sounds like a great plan man. You're going to get stronger as long as you stay injury free. I'm finally learning my body and that more is not better, better is better.

That's awesome your daughter is going to see the ocean.
 
CincyKiller45 said:
Sounds like a great plan man. You're going to get stronger as long as you stay injury free. I'm finally learning my body and that more is not better, better is better.

That's awesome your daughter is going to see the ocean.
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Thanks man, and I can't wait to see her face!
 
napalm said:
Patience rob, remember this isn't a sprint, it's a marathon...
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You are 100% right.

That attempting 405 for a double made me wish I just rep'd out 365 and not gotten hurt. If I could take that back I would. I appreciate the help napalm. You a bouss!
 
rob112 said:
You are 100% right.

That attempting 405 for a double made me wish I just rep'd out 365 and not gotten hurt. If I could take that back I would. I appreciate the help napalm. You a bouss!
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Wish I could take back a lot in life broski, especially training. If only I learned a proper regiment and form them 2 years ago, I would have shoulder issues still. But **** it. **** happens, I have learned and I'm all the better for it.

And you need to take my role as sand castle maker with your daughter. I promised her we would make one, but I don't think I can come anymore Bc of school. Damn bio classes
 
smoker145 said:
Wish I could take back a lot in life broski, especially training. If only I learned a proper regiment and form them 2 years ago, I would have shoulder issues still. But **** it. **** happens, I have learned and I'm all the better for it.

And you need to take my role as sand castle maker with your daughter. I promised her we would make one, but I don't think I can come anymore Bc of school. Damn bio classes
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Bio classes are boss man. I loved em.
 
Get some brother. Sounds like a pretty good plan and a lot like what I do. I don't supplement even more back work on lower day as the deads/squats seem to take it out of me pretty well, but if you can keep up with it do it.

Squats were good. Maybe an inch or two shallow. Open the knees and sit down and bury those SOBs brother. You'll get back in the groove soon.
 
CountryLiftin said:
Get some brother. Sounds like a pretty good plan and a lot like what I do. I don't supplement even more back work on lower day as the deads/squats seem to take it out of me pretty well, but if you can keep up with it do it.

Squats were good. Maybe an inch or two shallow. Open the knees and sit down and bury those SOBs brother. You'll get back in the groove soon.
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Thanks man, I noticed you doing that scheme right now. I tell you what, haven't rep squated in awhile and I was getting gassed! Haha

Yea, dead day I won't add it bc it is hit(maybe a few chins In between sets at most). But I really just want to make sure I am utilizing it more. Got the idea...well from a few people, just gonna use wendler's style for adding volume.
 
I feel ya, I dropped my TM down and now I'm hitting more reps. It takes a lot of mental strength to keep going to depth on heavy rep squats. I would throw 5 sets of 10 pullups or 50 total into your chest/OHP day. seriously one of the best decisions I've made on this program.
 
CountryLiftin said:
I feel ya, I dropped my TM down and now I'm hitting more reps. It takes a lot of mental strength to keep going to depth on heavy rep squats. I would throw 5 sets of 10 pullups or 50 total into your chest/OHP day. seriously one of the best decisions I've made on this program.
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Make sure you still do adequate external rotation.

Pullups actually internally rotate the humerus, so you'd need even more volume with external rotation to balance it out.
 
jimbuick said:
Make sure you still do adequate external rotation.

Pullups actually internally rotate the humerus, so you'd need even more volume with external rotation to balance it out.
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Of course, but the benefits far exceed the negatives from added external work. It's only 1-2 times a week. I usually hit my banded shoulder work 2-3 times a week, and work in some stuff like rear delt flys as I seen need. I haven't had any issues as I've overall decreased my volume of back and internal rotation exercises. I just do more pullups that anything else now.
 
CountryLiftin said:
Of course, but the benefits far exceed the negatives from added external work. It's only 1-2 times a week. I usually hit my banded shoulder work 2-3 times a week, and work in some stuff like rear delt flys as I seen need. I haven't had any issues as I've overall decreased my volume of back and internal rotation exercises. I just do more pullups that anything else now.
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Rows are going to be far more important and productive since they hit the external rotators in addition to creating a better shelf. I'm by no means saying to ditch pull-ups, but they should not be your primary lat movement.
 
napalm said:
External rotations are key to RC health. I do at least 50 on bench day.

I'm rapidly becoming a fan of band pull aparts though...
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I've started doing a few band exercises everyday to help out with my shoulder problem and after only a few days I've noticed a difference. Less clicking.
 
Rodja said:
Rows are going to be far more important and productive since they hit the external rotators in addition to creating a better shelf. I'm by no means saying to ditch pull-ups, but they should not be your primary lat movement.
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I do them 1x a week, generally supersetted with facepulls. Every other back movement I do is horizontal rowing in some form.
 
I alternate pull ups/chins and row varieties or rarely do both. Honestly they are all accessory work and I do them as I need. Pull-ups and chins were originally just programed in as an overhead pull to oppose OHP.
 
Very great points made here...I do like the idea of added volume and conditioning as using them during workouts as per Jim Wendler(who does a million).

I appreciate the info on not getting too carried away with them and not taking away rows.

Edit: Wendler writes about how he does the same with pull aparts and rows on bench days
 
Definitely gotta get the rows. That was my downfall today. I lost my bench and almost didn't finish my second deadlift because I couldn't retract my scapulae after my other attempts.
 
rob112 said:
Very great points made here...I do like the idea of added volume and conditioning as using them during workouts as per Jim Wendler(who does a million).

I appreciate the info on not getting too carried away with them and not taking away rows.

Edit: Wendler writes about how he does the same with pull aparts and rows on bench days
Click to expand...

Yup my suggestion earlier was basically straight out of the book so... Lol.
 
rob112 said:
Very great points made here...I do like the idea of added volume and conditioning as using them during workouts as per Jim Wendler(who does a million).

I appreciate the info on not getting too carried away with them and not taking away rows.

Edit: Wendler writes about how he does the same with pull aparts and rows on bench days
Click to expand...

When you starting the program? First day of squat tomorrow mutha****a with some good mornings.

Thanks for writing it up bro
 
Bench week 1

Bench-5 x 135, 5 x 160, 10 x 180(taped), 12 x 135
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During this I did the EliteFTS band sequence and 3 sets of 6 pull up variation
NG DB Bench/DB Row-45 x 5sets of 10reps/75 x 4sets of 10ea, 1 set of 6+2+2ea
Gym got packed so burned out with tricep push downs for a few sets

Felt great this workout. Bench feels good and stable today, but of course if you see something wrong please tell me. I am not doing all paused as per CAT training ideals. I will through in some pause down the road. The super set was a brutal puke feeling fest by the end. NG DB Bench feels weird on the shoulder unless at like a perfect position...Hard to explain. Gym got packed so didn't do all my plan, but that super set killed me anyways.

Warm ups for upper have been Simple 6+
 
What's eveyones thoughts on the broom stick stretch? I had shoulder bicep tendonitis and that has subsided. How ever, my shoulder clicks alot with no pain, but the clicking is quite bothersome. I was told by the doc it could be my labrum but with no pain it's nothing to worry about.

Have had a right shoulder issue for 2 years. I attribute it to improper training and form. I've been trying to rehab this bitch for ever now. I cOuldnt do any overhead pressing for a long time . Now I have been doing very light pressing and for the past few weeks there's been no pain, which I'm ecstatic about.

Edit: more info
Just trying to get some insight Robbie. Sorry for jacking log
 
Quick update:

Did deads this morning
5 x 205, 5 x 235, 5 x 270(minimum reps)
Traveling lunges-10steps + 35lb DBS x 5sets
Barbell rollouts x 4 sets of 7

Quick workout before the shore. Spinal erectors/mid back still weak. Noticed on the last set. Shut it down and didn't the AMRAP set. Didn't hurt, but def still weak and a little sore. Luckily the way it's set up I don't have them again for like a week and a half. We will see how I feel then. I hate lunges. BB rollouts suck too. I cried so hard on the inside like a ninja.
 
Don't fret. The strength will come back steady, bud. Good to see you're back at it.
 
Rob if your reading this, your doing vaca wrong. Get off a minds, stop always thinking about training, and have a beer for Christ sake.

And of course have fun on the beach with the fam bro
 
5 x 80, 5 x 90, 5+ x 100(9), AMRAP x 80(10)
Nothing felt heavy, as it shouldn't week one run one, but I notice I run out of juice fast
Pendlay Rows-135 x 10, 10, 8, 8, 7
Would have started a little lower for 5sets of 10 but then the bar would be lower to the ground
YT/Spider Curl-25's x 5ea and 8, 6ea and 8 x 3 sets/50 x 7, 7, 6, 6
This was brutal on the sunburn
Did some hypers to stretch out the spine and help get that low back active. Feels pretty good, but kind of weak. Just gonna continue to work it in slow. Ed Coan recently said to strengthen the area DOING THE MOVEMENT THAT HURT IT with light weight. So I guess my plan is spot on so far.

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This goes along to the discussion on raw benching you guys were all having recently. It also goes along with Dan Green's thoughts on bench as well I posted earlier.
 
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