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While the boss is away............Thread

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bitterplacebo said:
Are you able to do the deadlifts fine? Or do you have some sort of strategy with them for not aggravating a lower back injury?
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I can do them fine up to a point. Right now my plateau is 315 ish lbs. I can rep out 225lbs all day long for Romanian and turditional dead lifts.

What the deal is, is a couple discs in my low back are iffy. They used to be slipped inward 5-6 years ago, but now they are in line as they should be, but are now a bit compressed. So I have to take it easy on direct loading of my low back.

On the machine hacks, I put my shoulders forward on the shoulder pads so I'm actually leaning forward a few degrees from the hips up. This drives my low back into the machine seat and supports it i.e. keeps it there, as my hips tend to sway a bit. If my hips sway I'm ****ed as my grandma used to say.

I do inclined sit ups to strengthen my hip flexors, and try to keep my abs, obliques, low back etc all strong to help support my back. I notice that when I don't do dead lifts is when I have more back problems. Every chiro I've been to talks to me like I'm a 16 year old girl caught giving head to her boyfriend when I bring up dead lifts. If they were going to kill me they would have done it 10 years ago, so I continue to do them as I feel they help me.

My low back will go out for any reason, more often its when I'm either sneezing unsupported, or like 4 weeks ago, I was leaning forward in a chair working on the back panel of a CNC lathe. I had no weight on me, except for my upper body. As I leaned back into the chair my back went out. After a trip to the chiropractor it took 3 days for the spasms to stop.

I have free squatted in the past just fine. I can rep out 315 with a spotter with no problem. The spotter is the problem. I only trust 1 person to spot me, and he isn't always available, so I skip turditional squats in favor for leg presses and hacks. I can do front squats unassisted, but some **** at the gym keeps stealing the padding for the squat bars and I sweat like a pig when I work out so it won't be until this winter when I can wear a hoodie to help pad the collar bone.

Right now my personal best on legs is the sled. 600lbs + the sled un assisted for 5 reps. I can go as high as around 1000lbs, but I have to support my knees, and push off at the bottom a bit. I can complete 70% of the rep on my own though. I tend to do these for the negatives, and like my girls panties, bring em down nice and slow.
 
I like your colorful language and use of similes

Sounds like you know what you're doing, and there's nothing irrational about doing light-moderate deadlifts with good form to strengthen the back, even if the person has had problems before.
 
I am still waiting to hear more on taht exercise plan. I'm thinking i'll start it monday. that would be at 15 days in on x-factor, and since i'm taking in the crazy AA level thru the eggs, I should be in full x-factor effect by then.
 
Dr Packenwood said:
I can do them fine up to a point. Right now my plateau is 315 ish lbs. I can rep out 225lbs all day long for Romanian and turditional dead lifts.

What the deal is, is a couple discs in my low back are iffy. They used to be slipped inward 5-6 years ago, but now they are in line as they should be, but are now a bit compressed. So I have to take it easy on direct loading of my low back.

On the machine hacks, I put my shoulders forward on the shoulder pads so I'm actually leaning forward a few degrees from the hips up. This drives my low back into the machine seat and supports it i.e. keeps it there, as my hips tend to sway a bit. If my hips sway I'm ****ed as my grandma used to say.

I do inclined sit ups to strengthen my hip flexors, and try to keep my abs, obliques, low back etc all strong to help support my back. I notice that when I don't do dead lifts is when I have more back problems. Every chiro I've been to talks to me like I'm a 16 year old girl caught giving head to her boyfriend when I bring up dead lifts. If they were going to kill me they would have done it 10 years ago, so I continue to do them as I feel they help me.

My low back will go out for any reason, more often its when I'm either sneezing unsupported, or like 4 weeks ago, I was leaning forward in a chair working on the back panel of a CNC lathe. I had no weight on me, except for my upper body. As I leaned back into the chair my back went out. After a trip to the chiropractor it took 3 days for the spasms to stop.

I have free squatted in the past just fine. I can rep out 315 with a spotter with no problem. The spotter is the problem. I only trust 1 person to spot me, and he isn't always available, so I skip turditional squats in favor for leg presses and hacks. I can do front squats unassisted, but some **** at the gym keeps stealing the padding for the squat bars and I sweat like a pig when I work out so it won't be until this winter when I can wear a hoodie to help pad the collar bone.

Right now my personal best on legs is the sled. 600lbs + the sled un assisted for 5 reps. I can go as high as around 1000lbs, but I have to support my knees, and push off at the bottom a bit. I can complete 70% of the rep on my own though. I tend to do these for the negatives, and like my girls panties, bring em down nice and slow.
Click to expand...

You need a pad for Front Squats?????

And you don't have to lift to max every time especially when you have a suspect back. Hitting squats at a lower weight for reps, will strengthen your back. I would also do Reverse Hypers to strengthen that back up....
 
xjsynx said:
You need a pad for Front Squats?????

And you don't have to lift to max every time especially when you have a suspect back. Hitting squats at a lower weight for reps, will strengthen your back. I would also do Reverse Hypers to strengthen that back up....
Click to expand...

So the point I am getting at is, you are not doing anything to strengthen your back,s o you will always be plagued with this problem. And it is easier for me to say, but just adding my .02 as always....
 
xjsynx said:
You need a pad for Front Squats?????

And you don't have to lift to max every time especially when you have a suspect back. Hitting squats at a lower weight for reps, will strengthen your back. I would also do Reverse Hypers to strengthen that back up....
Click to expand...

I put the bar on my delts (elbows up with forearms crossed and thumbs under the bar, for those that maybe don't get it) and it digs in pretty good, so I pad each delt. The idea of the bar smashing down into my muscle doesn't evoke images of greatness and prosperity.
 
xjsynx said:
So the point I am getting at is, you are not doing anything to strengthen your back,s o you will always be plagued with this problem. And it is easier for me to say, but just adding my .02 as always....
Click to expand...

its probably more like a nickel
 
Dr Packenwood said:
I put the bar on my delts (elbows up with forearms crossed and thumbs under the bar, for those that maybe don't get it) and it digs in pretty good, so I pad each delt. The idea of the bar smashing down into my muscle doesn't evoke images of greatness and prosperity.
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Well not the proper way to do front squats, but still; PADS????

Maybe you can pick up some of these
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thewilman said:
Me personally, I have never had success working chest and back together. I am ususally too tired to give the 2nd muscle group proper attention. Not a big deal if the 2nd group is bi or tri, but back requires a lot of effort.

On the other hand, it looks like a solid routine that may shock your chest into a nice growth spurt.
Click to expand...

Try antagonist supersetting
 
EasyEJL said:
heres the specific article I got that portion from.

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I'm considering lowering rep count to 6-8 on hamstrings + quads, as i'm a little more interested in gaining strength there than size
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The only trick is that you do them as one set with the same weight:

• You first perform high incline dumbbell presses until you reach muscle failure.

• Then you rapidly adjust the bench to a low incline and continue to perform reps until failure.

• You once again adjust the bench, this time a flat bench position, and still continue to perform more reps.

This is one set. Two or three such sets per workout is more than enough for most people.

Furthermore, Christian recommends that you refrain from using this method too frequently, as it's really stressful on the body.

Keep in mind that you can perform the same drill using dumbbell flyes instead of presses.

In fact, to really "Blitzkrieg" your chest, do 3 sets of each of the two variations, followed by a set of gasping and wheezing.
 
EasyEJL said:
I was wondering what "too frequently" meant there, I thought a week inbetween would be ok, but maybe I should have an alternate chest routine as well and have this be odd weeks?
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It means do it one phase ie: 3-6 workouts.

If you keep getting stronger then keep doing the workout up to 6 times.

Remember if you do not get stronger each workout, in the beginning, you are either resting (days) too long or not enough, and towards the end of the training phase, you are adapting to it.

you want to stay ahead of the curve.
 
xjsynx said:
The only trick is that you do them as one set with the same weight:

• You first perform high incline dumbbell presses until you reach muscle failure.

• Then you rapidly adjust the bench to a low incline and continue to perform reps until failure.

• You once again adjust the bench, this time a flat bench position, and still continue to perform more reps.

This is one set. Two or three such sets per workout is more than enough for most people.

Furthermore, Christian recommends that you refrain from using this method too frequently, as it's really stressful on the body.

Keep in mind that you can perform the same drill using dumbbell flyes instead of presses.

In fact, to really "Blitzkrieg" your chest, do 3 sets of each of the two variations, followed by a set of gasping and wheezing.
Click to expand...

So how often do you think this blitz is doable? weekly? biweekly? monthly? And what about the other portions of the proposed routine?
 
EasyEJL said:
Ok how does this sound for a workout routine?

Mon Chest/Back

2 sets

A1
• High incline dumbbell press to failure

• Low incline dumbbell press to failure

• Flat dumbbell press to failure

60 sec rest
A2
• High incline dumbbell flies to failure

• Low incline dumbbell flies to failure

• Flat dumbbell flies to failure


B1 Wide Grip Pulldowns 3x12 60 sec rest
B2 Composite Rows 3x12 60 sec rest


Wed Legs / Abs

A1 Squats 4x10 90 sec
A2 Seated Leg Curls 4x10 90 sec

B1 Dynamic lunges 3x12 60 sec
B2 Roman Chair Russian Twists 3x12 60 sec

C1 seated calf raises 3x12 60 sec
C2 vertical leg-hip raise 3x15 60 sec



Fri Arms/Shoulders

A1 Incline Hammer Curls 3x12 90 sec
A2 Seated triceps db extension 3x12 90 sec

B1 Hammer Strength lateral raises 3x12 60 sec
B2 Military Press 3x12 60 sec

C1 Front db raises 3x12
C2 Barbell Wrist Curls Behind The Back 3x12
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What is your objective?

Why are you only choosing to lift 3 days out of 7?
 
xjsynx said:
So the point I am getting at is, you are not doing anything to strengthen your back,s o you will always be plagued with this problem. And it is easier for me to say, but just adding my .02 as always....
Click to expand...

I do plenty to strengthen my low back with bent rows, romanian deads and the like. I use my low back for quite a bit of stability with those exercises, and I do thoes with extreme care and attention to my form. The romanian deads are basically a hyper extension except upright instead of 45 degree inclined. And with the bents rows I'm pulling 145 for a warm up set, then 195 for a few good reps, then max out at 225 for about 3-4. Then repeat as neccesary. I try to move only the weight, not sway my body around to hike the weight up, as it defeats the purpose and puts a dynamic load on my spine.

My low back is 1000% stronger than it was 10 year ago when I injured it. It just happens to be the discs in the spine, not the muscles that give me the problems.:stick:
 
Dr Packenwood said:
I do plenty to strengthen my low back with bent rows, romanian deads and the like. I use my low back for quite a bit of stability with those exercises, and I do thoes with extreme care and attention to my form. The romanian deads are basically a hyper extension except upright instead of 45 degree inclined. And with the bents rows I'm pulling 145 for a warm up set, then 195 for a few good reps, then max out at 225 for about 3-4. Then repeat as neccesary. I try to move only the weight, not sway my body around to hike the weight up, as it defeats the purpose and puts a dynamic load on my spine.

My low back is 1000% stronger than it was 10 year ago when I injured it. It just happens to be the discs in the spine, not the muscles that give me the problems.:stick:
Click to expand...

Your back not mine....And you know it better than I do....
 
xjsynx said:
What is your objective?

Why are you only choosing to lift 3 days out of 7?
Click to expand...
My primary objectives are to continue slow growth on bis/tris (I have about 1-1.5 inches to go there to my long term target) while gaining strength and some size on upper legs(calves are fine where they are sizewise, tehy are larger than my bis/tris as it is) but particularly i'd like to get a bit more size on my chest.
 
and as far as 3 out of seven, I dunno really. this is a first stab at a routine. I can work out all 7 if that would be better, so long as the parts are split.
 
EasyEJL said:
My primary objectives are to continue slow growth on bis/tris (I have about 1-1.5 inches to go there to my long term target) while gaining strength and some size on upper legs(calves are fine where they are sizewise, tehy are larger than my bis/tris as it is) but particularly i'd like to get a bit more size on my chest.
Click to expand...

EasyEJL said:
and as far as 3 out of seven, I dunno really. this is a first stab at a routine. I can work out all 7 if that would be better, so long as the parts are split.
Click to expand...

With this approach I do not thing you are causing enough stimuli.

You do not need to workout seven days, and it isn't advised.

I would add a split, I will list three options

Option 1
Mon: Chest
Tues: Legs
Wed: off/cardio
Thur: Arms
Fri: Chest or off/cardio
Sat:Back
Sun: off
​

Option 2
Mon: Chest
Tues: Quads
Wed: Off/cardio
Thur: Arms/Shoulders
Fri: Hams
Sat:Back
Sun: Off
​

Option 3 - Chest Specialization Routine
Mon: Chest (thickness)
Tues: Quads/Hamstrings/Calves (low volume)
Wed: Chest (width)
Thur: Off/Cardio/Abs
Fri: Chest (upper portion)
Sat: Back/Shoulders/Biceps/Triceps (low volume)
Sun: Off
​
 
thewilman said:
Yeah, that's what I would do ususally, but I still found it too taxing.

For example, I do DB flat ss w/ pull-ups then DB Inc ss w/ rows.
Click to expand...

I've been doing antagonist sets for back and chest, but not to an extreme degree.

Seeing as I already do antagonist sets with legs and bi/tris I'd give it a shot.

What I do is on chest day I'll do a few light weight, high rep sets for back. Usually wide grip rows, I'll rep/hold/release just to pump the muscle up. Maybe 5 sets total. Same on back day. I'll do a few rounds of push ups with high rep ranges just to pump.

It seems to be working. I also started doing a 2nd leg day 2 months ago. My 2nd leg day falls on bi/tri day and I basically use a medium weight, high rep range with little to no resting.

My heavy leg days have improved, and I'm getting some size and more defined.
 
xjsynx said:
With this approach I do not thing you are causing enough stimuli.

You do not need to workout seven days, and it isn't advised.

I would add a split, I will list three options

Option 1
Mon: Chest
Tues: Legs
Wed: off/cardio
Thur: Arms
Fri: Chest or off/cardio
Sat:Back
Sun: off
​

Option 2
Mon: Chest
Tues: Quads
Wed: Off/cardio
Thur: Arms/Shoulders
Fri: Hams
Sat:Back
Sun: Off
​

Option 3 - Chest Specialization Routine
Mon: Chest (thickness)
Tues: Quads/Hamstrings/Calves (low volume)
Wed: Chest (width)
Thur: Off/Cardio/Abs
Fri: Chest (upper portion)
Sat: Back/Shoulders/Biceps/Triceps (low volume)
Sun: Off
​
Click to expand...

Lets go with #3 there, then on those chest days I will also do low to mid intensity cardio as those will likely be short workouts
 
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Have a great week.

Train Hard--and Think BIG!
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Specialization Workout #1: Monday — Chest (thickness/heavy weights)

A. Neutral grip dumbbell press
Sets: 6
Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3
Special technique: none
Notes: At the top, squeeze your pecs hard, trying to reach for the ceiling with your hands
Rest intervals: 90 seconds

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​

B1. Decline bench press
Sets: 3
Reps: 6 to 8
Special technique: Post-fatigue and low position double contraction
[highlight]Notes: Lift the bar from chest to mid-range, lower it back to the chest, lift it to full extension. This is one rep.[/highlight]
Rest intervals: none (post-fatigue superset)

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B2. Two-position cable crossover
Sets: 3
Reps: 8 to 10 to high position, then 8 to 10 to low position
Special technique: Post-fatigue and peak contraction
Notes: Squeeze the pectorals hard at the peak contraction for 3-4 sec.
Rest intervals: 90 sec.

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​

C.Combo dumbbell/cable press
Sets: 3
Reps: 10 to 12
Special technique: none
Notes: Attach each arm to the low-pulley station with the ankle straps
Rest intervals: 60 sec.

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​

D. Half (peak) reps on pec deck
Sets: 1
Reps: 100
Special technique: none
Notes: Only perform the last half of the movement (from mid-range to peak contraction)
Rest intervals: N/A

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​
 
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