Deadlifting my way to Happiness - Al420's log

[al420]

Fridays workout:

Back Squat: 225x5, 225x5, 315x5, 335x3, 335x3, 335x3
Flat Bench: 185x5, 185x5, 195x5, 205x3, 205x3, 205x3
GP Row: 135x5, 155x5, 185x5, 205x5, 205x5

I am really thinking of doing a 4 day split w/ 2 Squat/Pull days and two Pressing days a week - I just can't bench well after I squat - and I really need to be pushing my bench as it really lags - plus I want to push BTN Push Presses and Jump Shrugs so I think I will do this next week:

Monday:
Back Squat: 5x5
BB Row: 5x5
Jump Shrugs: 5x8
Decline Ab: 3x20
Bicep low rep

Tuesday:
BTN PP: 5x5
Flat Bench: 5x5
DB Incline: 3x15
Tricep low rep

Thursday:
Back Squat: 3x5, 3x3
Deadlift: 3x5, 3x3
DB Shrugs: 5x8
BB Lunge: 3x15
Decline Ab: 3x20
Bicep high rep

Friday:
Flat Bench: 5x5
Strict Standing Press: 5x5
DB Incline: 3x15
Tricep high rep

My questions is how do I manipulate volume to insure I am adding maximum weight each week? I love the 5x5 spreadsheet so i guess I could use it as a template and go from there.

 

[*Bunny*]

Trained Wednesday - woke up on Wednesday morn at 5am puking my guts out - got a bad piece of chik the night before I guess...... anyway, couldn;t hold down food or water till noon. So I only got in 2 decent meals before I trained - I know I should have skipped it but I didn't want to - it was pretty pathetic at points......


BTN Push Press: 95x5, 135x5, 155x5, 175x5, 185x5
Front Squat: 95x5, 135x5, 185x5, 225x3
Deadlift: 135x5, 225x5, 315x5, 365x3

Felt like dogg shit afterwards - supprise supprise right!

I need to get re-focused on my diet big time.

You sound like me!! But I have the flu, had, well getting rid of some form of it. No way I could move though. BLAH!

ANYWAY, sorry, nice work
I squat 3 x a week and bench 2 x, not on the same day .. so far so good.

 

[al420]

Yesterdays workout:

Back Squat: 225x5, 225x5, 315x5, 315x5, 335x2 racked and took 5 breaths 335x2
GP Row: 135x5, 185x5x5
Jump Shrug: 185x15, 225x10, 315x5x3

I had NO energy. I have to start eating b/c it is effecting my training. I have lost 10lbs and I bet some of it was muscle - this is an ever present issue for me. My goal for today is to get in my 300 grams of protien and start over tomorrow.

 

[al420]

Todays workout:

Flat Bench: 135x10, 155x5, 175x5, 195x5x3
Standing Military: 95x5, 135x5x5 - my shoulder is fucked up again and these were really hard - did the last two sets as BTN PP's
DB Incline: 60's x15x3
Decline Ab: BW+10 (BTN baby) x20x3 - I bet I am doing these w/ the 45 by June which will be sick IMO - I really enjoy them whcih is strange as I have always hated ab work - if I can ever see my abs I think they will be large!
Skuls: 75x12, 75x8, 75x6

My shoulder is not doing very good. It was fine then it started hurting when I slept and I let it be...should have been icing it this whole time...might lay off overhead stuff for a few weeks...fells fine when I bench where it kinda hurts when I do bicep stuff....not deads or rows but curls or other fluff work...shit, as long as I can squat dead and bench I am happy. My life is just that simple.

FFQuads is coming to town this weekend so I get to train w/ a man for a change....I am sure I will PR in every lift we do and I am sure I will puke.

 

[al420]

Todays workout:

Deadlift: 135x10, 225x5. 315x5x2 - rep #2 on set #2 twinged my left lower back - it's always the left side. I was able to finish the set but knew I couldn't deadlift anymore. I need to focus better as I just lost focus I think.

Lat Pull Down: 165x3 - my shoulder is fucked . I can;t do ANYTHING overhead now....WTF....couldn;t do CG Pulldowns either....

Seated Row: 165x10x3 - shoulder is fine in this position - would have done GP Rows but lower back was getting worse by the sec.

Decline Ab: BWx20x3 - realized there was an even lower setting so I am back to BW for a week or so I imagine

DB Alt. Curl: 25x10, 35x10, 45x10 drop 25x6

Straight Bar Curl: 90x10x3

I am worried about my shoulder. I need to get an MRI I think but I am self employed so $500 to see something I may or may not even fix is daunting...especially this time of year w/ 4 kiddos (santa is a faggot and he gets way to much credit for my hard work).

What scares me is it hurts when I PULL overhead now...didn't do that before (it is the same shoulder, pain in the same area, etc, etc). So my plan will be to do Flat still but nothing overhead - no pressing or pulling - hell, I even have to be careful doing bicep stuff as it agrevates it at certain angles. I am going to get consistent on my rehab - ice 20 on / 20 off mixed w/ massive pressure to the area to start off and the max of Ibuprophen daily - doing RC work before and after all flat bench days - mashing on it hurts to the point of tears (see vagina comments below) and the ice is no better at first but I think it is needed. I just can't keep from wondering what I have done to the poor thing. Fast stuff like punching hurts like hell. When I box now pretty much just work kicks and knees b/c I can't throw a jab w/out pissing my pants.

Lower back is probably out of line or something. I need to see a Chiro - wonder how much it would be...need to find a decent one....maybe a oriental medicince style chiro w/ accupucture - I do love needles

I have started to feel a sensation (very very light) at the bottom of my squats in what feels like the tip of my tail bone (no it is not touching the ground unfortunatly) - any idea what this may be? It does not hurt, isn't making a noise or anything like that, just a new feeling....maybe I am growing a vagina...my numbers have gone down for 2 weeks now so it is possible.

Oh yeah.... and a funny story..... There is a decent sized guy I see daily - he looks like a pitbull at all times and kinda snufs his nose to my "routine" (at least that is what I have made up in my mind) - I would guess he is 6'2", 235, 10% BF, he is extremly jacked up - anyway I watch him lift and he is not the strongest guy in the world (Incline 275x12x4, Seated BTN Military 225x10x4) but he is strong to me....so I saw him squat today for the first time and he was struggling w/ 275x6 - rep 6 looked like it was going to crush him - and the best part is he was not going ATF or even close - they werent sissy squats, but they wer not below parallel...So the best part is I have caught him watching me squat and now he has seen me watch him squat....now I know why the fucker wears such long shorts....anyway, besides Lee Priest I am the only fella in there w/ 405 on his back...I know it ain't that much but it feels and looks massive in my gym!

 

[*Bunny*]

Im kinda clueless right now... When did this shoulder issue get worse?

Are you still wide grip benching with real heavy weight?

Chiros aren't $$. I can pay $30-$45 a session and I think Sarge pays $30 for 2.

Sounds like you more than aggravted something but I am not doctor. Where specifically are the issues located ? Rotator cuff?

http://en.wikipedia.org/wiki/Image:Shoulderjoint.PNG

pinpoint it

 

[al420]

Im kinda clueless right now... When did this shoulder issue get worse? Last couple weeks

Are you still wide grip benching with real heavy weight? Not wide, but not CG, and yes heavy 5's and 3's. Benching feels fine, it is overhead pressing and now even overhead pulling that is the issue

Chiros aren't $$. I can pay $30-$45 a session and I think Sarge pays $30 for 2. Sweet - I did not know that

Sounds like you more than aggravted something but I am not doctor. crosses fingers Where specifically are the issues located ? Rotator cuff?

http://en.wikipedia.org/wiki/Image:Shoulderjoint.PNG

pinpoint it

I think it is the RC. There is a bone that I can feel the top of - that is where it hurts to apply pressure - when I move the shoulder quickly I would say the aggrevation is in the Supraspinatus and the Subscapularis

 

[FFQuads]

Im kinda clueless right now... When did this shoulder issue get worse?

Are you still wide grip benching with real heavy weight?

Chiros aren't $$. I can pay $30-$45 a session and I think Sarge pays $30 for 2.

Sounds like you more than aggravted something but I am not doctor. Where specifically are the issues located ? Rotator cuff?

http://en.wikipedia.org/wiki/Image:Shoulderjoint.PNG

pinpoint it

I'm no doctor either but I think it's his rotator cuff. I don't think it's a bad injury. He has worked through it for a long time. It gets better and then he hurts it again. Al, remember how you first hurt it??? I do! About 4 years ago, 14 beers, and at the house next to your old place. Remember that fucking sick house with the big pool? We were drinking beer and trying to chunk that ball on there roof which was high as hell. You FIRST hurt it that day with that ball. Remember? I think a deep tissues massage and Chiros. work would be the first things to do. I know a lady that gives the best massages! She is less than 5 minutes from your house and I think it cost about $65.00 for an hour. She is really good but looks like dog...

 

[*Bunny*]

I think it is the RC. There is a bone that I can feel the top of - that is where it hurts to apply pressure - when I move the shoulder quickly I would say the aggrevation is in the Supraspinatus and the Subscapularis

DO not panic but be educated here
Read about rotator cuff tears and examine the symptoms. Have you had any issues with tendinitis?

 

[SgtSlaughter]

I think Buns has covered more than what I sent in the PM back.

Besides talking about the lower back.... strech EVERYTHING below from all angles. Glute streches, hip flexor... the side of quad streches (psoidon, or something, lol)... ab streches.

I'm not sure what the pain you describe could be from at the tailbone, but streches are preventative no doubt.

Bunny knows me well... $30/ 2 visits... or $100 for unlimited which is I think expired this friday.