My Training Journal

[ExtraMile]

Today -

was planning on benching but got there and just didnt feel 100%, probably because Im so used to training in the evenings. So I just did some calves and grip work because I didnt want to just go straight back home or have a shitty bench session. Bench will be tomorrow.

15mins cycling

Seated Calf Raise
80lbs x 10

110lbs x 12
-rest pause-
110lbs x 9
-rest pause-
110lbs x 7 PR

80lbs x 8 DC style, could have gotten more but couldnt stand the pain any longer

Static Grip Holds(double overhand no hook grip)
220 x 50 seconds
264 x 35 seconds
308 x 17 seconds
374 x 25 seconds mixed grip, could have gone for longer but started to feel some strain in my bicep...

Behind The Back BB Wrist Curl
empty 45lb oly bar x 50 PR

20mins cycling - hard to grip the handle bars after all that!


been so long since I did static grip holds that I dont remember my old PR's but all those sets were def more than I could do before, so I suppose they are all PR's...

tblock I bet it would be quite close if I hit 275 fresh but not sure I would beat your 45 secs...

 

[bblazer]

Today -

was planning on benching but got there and just didnt feel 100%, probably because Im so used to training in the evenings. So I just did some calves and grip work because I didnt want to just go straight back home or have a shitty bench session. Bench will be tomorrow.

Seriously?

I'm really trying to find constructive words for you, but it is really hard.

Do you think KK or Shaw or Bergmann, or Tate just throw in the towel because they don't feel "100%?" Christ, I don't think Tate has been 100% for 20 years!

Going to the gym and doing what you are supposed to do when you are not 100% is the difference between those who really want it, and those that sit around a few years later and talk about how much they used to bench in high school while they are downing beers at the local pub.

So far in the short time you have been on the 5/3/1 you have not successfully completed one week of prescribed training. In one way or another, you have put things off or altered the schedule. If you keep doing that, who's fault is it going to be that you have not reached your goals? Wendler, and his 5/3/1?

Its time to shit or get off the pot EM. Get to work. Make solutions, not excuses. Until you tear a pec, blow a bi, of have half the hardware in your back and neck as I do I don't want to hear about an injury, or how you are not 100%. I am beginning to thing that you are not comfortable being uncomfortable. You need to understand that what we do and what we come here to talk about doing, hurts, leaves us sore, injures us, and makes us feel less than 100% a lot of the time. But that's what makes us different from the rest of the world - we are willing and eager to endure that so that we are not like them; we are strong or ripped or whatever you want to call it.

What do you want to be?

B-

 

[miked8c]

Seriously?

I'm really trying to find constructive words for you, but it is really hard.

Do you think KK or Shaw or Bergmann, or Tate just throw in the towel because they don't feel "100%?" Christ, I don't think Tate has been 100% for 20 years!

Going to the gym and doing what you are supposed to do when you are not 100% is the difference between those who really want it, and those that sit around a few years later and talk about how much they used to bench in high school while they are downing beers at the local pub.

So far in the short time you have been on the 5/3/1 you have not successfully completed one week of prescribed training. In one way or another, you have put things off or altered the schedule. If you keep doing that, who's fault is it going to be that you have not reached your goals? Wendler, and his 5/3/1?

Its time to shit or get off the pot EM. Get to work. Make solutions, not excuses. Until you tear a pec, blow a bi, of have half the hardware in your back and neck as I do I don't want to hear about an injury, or how you are not 100%. I am beginning to thing that you are not comfortable being uncomfortable. You need to understand that what we do and what we come here to talk about doing, hurts, leaves us sore, injures us, and makes us feel less than 100% a lot of the time. But that's what makes us different from the rest of the world - we are willing and eager to endure that so that we are not like them; we are strong or ripped or whatever you want to call it.

What do you want to be?

B-

Words to live by.

 

[ExtraMile]

Seriously?

I'm really trying to find constructive words for you, but it is really hard.

Do you think KK or Shaw or Bergmann, or Tate just throw in the towel because they don't feel "100%?" Christ, I don't think Tate has been 100% for 20 years!

Going to the gym and doing what you are supposed to do when you are not 100% is the difference between those who really want it, and those that sit around a few years later and talk about how much they used to bench in high school while they are downing beers at the local pub.

So far in the short time you have been on the 5/3/1 you have not successfully completed one week of prescribed training. In one way or another, you have put things off or altered the schedule. If you keep doing that, who's fault is it going to be that you have not reached your goals? Wendler, and his 5/3/1?

Its time to shit or get off the pot EM. Get to work. Make solutions, not excuses. Until you tear a pec, blow a bi, of have half the hardware in your back and neck as I do I don't want to hear about an injury, or how you are not 100%. I am beginning to thing that you are not comfortable being uncomfortable. You need to understand that what we do and what we come here to talk about doing, hurts, leaves us sore, injures us, and makes us feel less than 100% a lot of the time. But that's what makes us different from the rest of the world - we are willing and eager to endure that so that we are not like them; we are strong or ripped or whatever you want to call it.

What do you want to be?

B-

so it would be better to get a sub par bench day today which is earlier than I had planned while still sore from previous workouts than to wait until tomorrow, do some stretching and cardio today and then have a better day tomorrow? What would be the point in rushing in to it if all that will happen is I come out dissapointed with what happened? Heck I had only had 1 meal before the workout where as usually I would have had 4.

Ontop of that the gym closes early today so I didnt have very long until it was time to be kicked out so I would have had to rush through the workout and wasnt sure if I would even finish it all.

But if you think its best, then I will just ignore things like that and go in and lift and see what happens.

 

[Andalite]

Seriously?

I'm really trying to find constructive words for you, but it is really hard.

Do you think KK or Shaw or Bergmann, or Tate just throw in the towel because they don't feel "100%?" Christ, I don't think Tate has been 100% for 20 years!

Going to the gym and doing what you are supposed to do when you are not 100% is the difference between those who really want it, and those that sit around a few years later and talk about how much they used to bench in high school while they are downing beers at the local pub.

So far in the short time you have been on the 5/3/1 you have not successfully completed one week of prescribed training. In one way or another, you have put things off or altered the schedule. If you keep doing that, who's fault is it going to be that you have not reached your goals? Wendler, and his 5/3/1?

Its time to shit or get off the pot EM. Get to work. Make solutions, not excuses. Until you tear a pec, blow a bi, of have half the hardware in your back and neck as I do I don't want to hear about an injury, or how you are not 100%. I am beginning to thing that you are not comfortable being uncomfortable. You need to understand that what we do and what we come here to talk about doing, hurts, leaves us sore, injures us, and makes us feel less than 100% a lot of the time. But that's what makes us different from the rest of the world - we are willing and eager to endure that so that we are not like them; we are strong or ripped or whatever you want to call it.

What do you want to be?

B-

Are you saying getting injured is ok?

 

[SouthernLord]

Are you saying getting injured is ok?

I think he's saying EM, knowing today was a training day and the gym closes early, should have went to bed a few hours earlier last night, woke up a few hours earlier this morning, ate a few more meals pre workout, and went into the gym ready to set some fucking PRs. At least this is what I got from bblazers post

 

[bblazer]

Are you saying getting injured is ok?

Yes that is exactly what I am saying.

I think everyone should be injured.

B-

 

[bblazer]

I think he's saying EM, knowing today was a training day and the gym closes early, should have went to bed a few hours earlier last night, woke up a few hours earlier this morning, ate a few more meals pre workout, and went into the gym ready to set some fucking PRs. At least this is what I got from bblazers post

This. +1000

B-

 

[ExtraMile]

I think he's saying EM, knowing today was a training day and the gym closes early, should have went to bed a few hours earlier last night, woke up a few hours earlier this morning, ate a few more meals pre workout, and went into the gym ready to set some fucking PRs. At least this is what I got from bblazers post

Ok I get what he meant but actually no today wasnt a training day, I never usually train on weekends but I have several times gone in the morning on one of the weekends and done some cardio and stretching. But I had the idea if I felt good on sunday then maybe I would just do Mondays workout on sunday morning. But as I got there I decided to leave it for monday like it was scheduled to be.

 

[b fold the truth]

Clint's Law: If you don't feel like training, don't.

That said, I haven't felt GREAT in years.

Everyone is different but Blazer has a good point if one can see it. It wasn't rude, just something to think about. He wouldn't have said it if he hadn't meant it to help. The first time he hears from one of the lifters he coaches that HIS program doesn't work and they didn't sleep/eat/recover enough on their own...well, you can imagine his fury. I work with guys that ignore what I say, do their own thing, and always have excuses. Put them in my Chucks for a week where they spend hours a day on the toilet and have severe arthritis in their hands and feet and shoulders and leave them wondering why I'm the ONE making progress after 16 years of training still.

I'm also the first one to blame myself when I don't do what I need to do to perform well.

Just keep working EM.

 

[Andalite]

I think he's saying EM, knowing today was a training day and the gym closes early, should have went to bed a few hours earlier last night, woke up a few hours earlier this morning, ate a few more meals pre workout, and went into the gym ready to set some fucking PRs. At least this is what I got from bblazers post

ok gotcha. this I agree with.

 

[bblazer]

Clint's Law: If you don't feel like training, don't.

That said, I haven't felt GREAT in years.

Everyone is different but Blazer has a good point if one can see it. It wasn't rude, just something to think about. He wouldn't have said it if he hadn't meant it to help. The first time he hears from one of the lifters he coaches that HIS program doesn't work and they didn't sleep/eat/recover enough on their own...well, you can imagine his fury. I work with guys that ignore what I say, do their own thing, and always have excuses. Put them in my Chucks for a week where they spend hours a day on the toilet and have severe arthritis in their hands and feet and shoulders and leave them wondering why I'm the ONE making progress after 16 years of training still.

I'm also the first one to blame myself when I don't do what I need to do to perform well.

Just keep working EM.

We have a bingo!

B-

 

[ExtraMile]

Clint's Law: If you don't feel like training, don't.

That said, I haven't felt GREAT in years.

Everyone is different but Blazer has a good point if one can see it. It wasn't rude, just something to think about. He wouldn't have said it if he hadn't meant it to help. The first time he hears from one of the lifters he coaches that HIS program doesn't work and they didn't sleep/eat/recover enough on their own...well, you can imagine his fury. I work with guys that ignore what I say, do their own thing, and always have excuses. Put them in my Chucks for a week where they spend hours a day on the toilet and have severe arthritis in their hands and feet and shoulders and leave them wondering why I'm the ONE making progress after 16 years of training still.

I'm also the first one to blame myself when I don't do what I need to do to perform well.

Just keep working EM.

nice to see you checking in b fold always nice to see new faces around here

I see what you mean, I wasnt trying to make excuses, it was mondays workout anyway and I thought this morning (sunday) that I felt like getting out the house and going to the gym so I thought well maybe Ill just do mondays workout today. But as I said I changed my mind and decided to keep it on monday. Yes I know I missed a workout once before and that means according to the spreadsheet, Im one workout behind where Im meant to be but thats in the past now and cant be helped.

Unless you think using one of my rest days to do a workout just so that Im doing the workouts on the day of the week it says in the program will make a differance?

bblazer out of interest, what age did you start training?

 

[bblazer]

8th grade - football.

B-

 

[ExtraMile]

8th grade - football.

B-

what age is that? is it 12-13?

 

[Tblock1]

what age is that? is it 12-13?

Probably 14. In one way I feel you em because yesterday I tried to workout after only being up for 4.5 hours and the workout was shit. I actually got decent pr's ie cgbp 245x1 and stuff, but I just felt like shit the whole time and not motivated at all. But honestly with a lift like bench that really shouldn't affect you that much. However I tried to do split jerks which are EXTREMELY mental in my opinion and I couldn't get jack shit with them.

 

[ExtraMile]

Bench day 3+ reps

Benchpress
88 x 5
110 x 5
132 x 5
154 x 5
176 x 3
198 x 3
209 x 5 PR
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10

One Arm Rows stricter style than last time
55's x 8/8
72's x 10/10
72's x 10/10
72's x 10/10
72's x 10/10
72's x 10/10 PR

When I got injured back in november, I had a strained erector on the right hand side, Im pretty sure I got it from a combination of deadlift hitching and twisting on one arm rows. I had already had the same injury once before but lower down and I got it from boxing. Its coming back, last deadlift day it hurt a little and it has gotten worse, hurts when I sneeze or such in my abs. Was feeling better today up until the rows which turned out to be a bad idea. Ill have to see how it is for deadlifting tomorrow...

 

[b fold the truth]

I see what you mean, I wasnt trying to make excuses, it was mondays workout anyway and I thought this morning (sunday) that I felt like getting out the house and going to the gym so I thought well maybe Ill just do mondays workout today. But as I said I changed my mind and decided to keep it on monday. Yes I know I missed a workout once before and that means according to the spreadsheet, Im one workout behind where Im meant to be but thats in the past now and cant be helped.

Unless you think using one of my rest days to do a workout just so that Im doing the workouts on the day of the week it says in the program will make a differance?

There are alot of days where I want to just go to the gym but I also have to do other things in those times, and it usually pays off. I spend time with my son, meet with lawyers/accountants/banks, shop, beach, mall, etc... The rest days never hurt me (I used to train 6 days a week, when I was much younger and also much smaller).

I think (emphasis on those two words "I" and "think") that the main thing is to get to the gym and get your 12 big sets in every week. 3 sets of each of 4 exercises. Beyond that, let your needs, state of mind, etc...dictate what else you do. I've had balls tired days where all I did was my 3 sets and then got in my car with a cold beverage and drove home listening to Alabama and Kenny Chesney with the top down to go home and sleep. On the days where I feel great and full of energy (and time) I will hit all of everything else that I NEED to be doing to set new PR's on my goal max lifts (floor press, shoulder laterals, rows, GHR, Back Exts, Abs, Front Squats).

The 5/3/1 Program isn't the 10 Commandments, Jim Wendler isn't God, and EliteFTS.com isn't Moses. But...still it is a pretty good idea to study, learn, and hold true to the truths that are written.

 

[SouthernLord]

Bench day 3+ reps

Benchpress
88 x 5
110 x 5
132 x 5
154 x 5
176 x 3
198 x 3
209 x 5 PR
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10

One Arm Rows stricter style than last time
55's x 8/8
72's x 10/10
72's x 10/10
72's x 10/10
72's x 10/10
72's x 10/10 PR

When I got injured back in november, I had a strained erector on the right hand side, Im pretty sure I got it from a combination of deadlift hitching and twisting on one arm rows. I had already had the same injury once before but lower down and I got it from boxing. Its coming back, last deadlift day it hurt a little and it has gotten worse, hurts when I sneeze or such in my abs. Was feeling better today up until the rows which turned out to be a bad idea. Ill have to see how it is for deadlifting tomorrow...

I do not want to deviate you from the path Blazer has set, but maybe consider chest supported rows in place of the DB rows. Until your low back feels better at least.

 

[Tblock1]

Bench day 3+ reps

Benchpress
88 x 5
110 x 5
132 x 5
154 x 5
176 x 3
198 x 3
209 x 5 PR
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10

One Arm Rows stricter style than last time
55's x 8/8
72's x 10/10
72's x 10/10
72's x 10/10
72's x 10/10
72's x 10/10 PR

When I got injured back in november, I had a strained erector on the right hand side, Im pretty sure I got it from a combination of deadlift hitching and twisting on one arm rows. I had already had the same injury once before but lower down and I got it from boxing. Its coming back, last deadlift day it hurt a little and it has gotten worse, hurts when I sneeze or such in my abs. Was feeling better today up until the rows which turned out to be a bad idea. Ill have to see how it is for deadlifting tomorrow...

Wow nice work on bench em! When are you gonna start videoing your shit again?

 

[ExtraMile]

Wow b fold great post thanks. How long have you been doing 5/3/1?

SouthernLord, yeah I was thinking I may have to do that, or dumbell rows face down on an incline bench. Not sure how deadlifting will go today, might video my form...

Tblock I'll video stuff when I hit some decent PR's! I'll smash the 209x5 nnext time round cause it wasn't to failure and I think I had maybe 2 reps still in the tank whereas when I did 198x9 Im sure I couldn't have gotten a 10th without my form getting worse. Fridays are best for taping shit cause the gym is more empty...

 

[b fold the truth]

I've been doing 5/3/1 since last Summer. I've added 20-30kg to my deadlift, a whole bunch to my box squat, and 15kg to my strict log press since January.

 

[ExtraMile]

I've been doing 5/3/1 since last Summer. I've added 20-30kg to my deadlift, a whole bunch to my box squat, and 15kg to my strict log press since January.

so have you stopped using your metal king pro suit? I remember the video of when you first got it pulling I think it was high 600's or low 700's with ~100lbs of chain or something like that? Either way I remember calculating it was close to 800 at the top...

Having trouble with my back, hurts to take deep breaths and sneeze, before when it was hurting things like that were fine but running hurt it if I used it at the gym it would hurt like hell, but now it only hurts if I tense my erectors or suck my stomach in, or the sneezing and deep breaths. Was having some real bad pains when I got home from the gym yesterday though aftet the dumbell rows. Getting it massaged seems to help a bit and hot baths last time helped too so Ill try that.

Either way Iv decided not to deadlift today, I dont really care if it means Im bitching too much or whatever, Iv been injured too many times in 2009 and only just got my deads back up to over 300, last injury stopped me from pulling and squatting heavy for over 4 months and I dont want that to happen again...

 

[b fold the truth]

so have you stopped using your metal king pro suit? I remember the video of when you first got it pulling I think it was high 600's or low 700's with ~100lbs of chain or something like that? Either way I remember calculating it was close to 800 at the top...

Having trouble with my back, hurts to take deep breaths and sneeze, before when it was hurting things like that were fine but running hurt it if I used it at the gym it would hurt like hell, but now it only hurts if I tense my erectors or suck my stomach in, or the sneezing and deep breaths. Was having some real bad pains when I got home from the gym yesterday though aftet the dumbell rows. Getting it massaged seems to help a bit and hot baths last time helped too so Ill try that.

Either way Iv decided not to deadlift today, I dont really care if it means Im bitching too much or whatever, Iv been injured too many times in 2009 and only just got my deads back up to over 300, last injury stopped me from pulling and squatting heavy for over 4 months and I dont want that to happen again...

I use my suit every week in training, have since I got it. When I pull with chains or bands, my goal is to add 2.5kgs each cycle to the bar weight since I can't change the bands/chains. Or just to get extra reps. Last year I was pulling about 341 or so kgs from the floor but was getting hit or miss with even that much to be honest. I'm fairly sure that I can pull 365 once a month or even every 2-3 weeks at this point. It isn't a huge increase, but 16 years into training and to all the sudden take off like this...is great. And 2.5kg a month in 10 more month is 25 more kgs!!!! So by next year this time I COULD be pulling 390+!!! How sweet would that be? 17 years into training and still making progress?

My suit is giving me less and less as I've been dropping weight since December. About all I'm getting from it at the moment is a great case of Camel Toe. If I can gain some more weight and leg size it sure will help me out quite a bit more again too.

With your back, you could always do a week or cycle of GM's or even another variation of the deadlift or squat. The point is progression and making it work for you.

Are you able to do any foam rolling? I have 2 kegs that I use? (one at a time though)

 

[ExtraMile]

I use my suit every week in training, have since I got it. When I pull with chains or bands, my goal is to add 2.5kgs each cycle to the bar weight since I can't change the bands/chains. Or just to get extra reps. Last year I was pulling about 341 or so kgs from the floor but was getting hit or miss with even that much to be honest. I'm fairly sure that I can pull 365 once a month or even every 2-3 weeks at this point. It isn't a huge increase, but 16 years into training and to all the sudden take off like this...is great. And 2.5kg a month in 10 more month is 25 more kgs!!!! So by next year this time I COULD be pulling 390+!!! How sweet would that be? 17 years into training and still making progress?

My suit is giving me less and less as I've been dropping weight since December. About all I'm getting from it at the moment is a great case of Camel Toe. If I can gain some more weight and leg size it sure will help me out quite a bit more again too.

With your back, you could always do a week or cycle of GM's or even another variation of the deadlift or squat. The point is progression and making it work for you.

Are you able to do any foam rolling? I have 2 kegs that I use? (one at a time though)

damn bro 365 is fucking sick, means you broke the 800lb mark too. Another one of your deads which was extremely impressive to me was the 600+ double overhand I watched you pull once.

I would love to try pulling in a suit sometime, not to competer just to see what its like, looks very fun...

Im pretty sure GM's would hurt even more, the thing that hurts is holding my arch of flat back while weight is holding it down, so bent over rows would probably be one of the worst as I have to hold that position for a long time, light deadlifts would probably be alright and last time active recovery deadlifts helped a bit. Squats might be alright too and some bodyweight hypers could be theraputic too. I dont think the static grip holds helped it on sunday though...

No foam roller or kegs, but I can use a tennis and/or baseball and get it massaged most days. I will try to stetch it out a bit too. Would a tennis ball be better than a baseball?

Depending no how it feels on wednesday I could just pull the 3 reps for my 3 rep day instead of going for 6 which was my goal when I saw what weight I would be using but Im not sure how bad that would make it. Im going to video my form too as Im a little unsure about it and I def loose my arch, but I dont think I start to round my back I think I keep it straight but not arched, but to see I will need to video it.

 

[Tblock1]

damn bro 365 is fucking sick, means you broke the 800lb mark too. Another one of your deads which was extremely impressive to me was the 600+ double overhand I watched you pull once.

I would love to try pulling in a suit sometime, not to competer just to see what its like, looks very fun...

Im pretty sure GM's would hurt even more, the thing that hurts is holding my arch of flat back while weight is holding it down, so bent over rows would probably be one of the worst as I have to hold that position for a long time, light deadlifts would probably be alright and last time active recovery deadlifts helped a bit. Squats might be alright too and some bodyweight hypers could be theraputic too. I dont think the static grip holds helped it on sunday though...

No foam roller or kegs, but I can use a tennis and/or baseball and get it massaged most days. I will try to stetch it out a bit too. Would a tennis ball be better than a baseball?

Depending no how it feels on wednesday I could just pull the 3 reps for my 3 rep day instead of going for 6 which was my goal when I saw what weight I would be using but Im not sure how bad that would make it. Im going to video my form too as Im a little unsure about it and I def loose my arch, but I dont think I start to round my back I think I keep it straight but not arched, but to see I will need to video it.

Yeah I was just going to suggest videoing your form on deadlifts so any errors could be corrected.

 

[b fold the truth]

damn bro 365 is fucking sick, means you broke the 800lb mark too. Another one of your deads which was extremely impressive to me was the 600+ double overhand I watched you pull once.

I would love to try pulling in a suit sometime, not to competer just to see what its like, looks very fun...

Im pretty sure GM's would hurt even more, the thing that hurts is holding my arch of flat back while weight is holding it down, so bent over rows would probably be one of the worst as I have to hold that position for a long time, light deadlifts would probably be alright and last time active recovery deadlifts helped a bit. Squats might be alright too and some bodyweight hypers could be theraputic too. I dont think the static grip holds helped it on sunday though...

No foam roller or kegs, but I can use a tennis and/or baseball and get it massaged most days. I will try to stetch it out a bit too. Would a tennis ball be better than a baseball?

Depending no how it feels on wednesday I could just pull the 3 reps for my 3 rep day instead of going for 6 which was my goal when I saw what weight I would be using but Im not sure how bad that would make it. Im going to video my form too as Im a little unsure about it and I def loose my arch, but I dont think I start to round my back I think I keep it straight but not arched, but to see I will need to video it.

I pulled 367.5 kgs 2 weeks ago, roughly 810 lbs (plus some change).

Try everything till you find what works. And if you notice that you are getting really sore from an exercise and your form is "ok" then think about what you can do to strengthen that area.

My body hurts, a lot and often. I try to determine the difference between pain and hurting though.

 

[ExtraMile]

I pulled 367.5 kgs 2 weeks ago, roughly 810 lbs (plus some change).

Try everything till you find what works. And if you notice that you are getting really sore from an exercise and your form is "ok" then think about what you can do to strengthen that area.

My body hurts, a lot and often. I try to determine the difference between pain and hurting though.

yeah, OK. I just find it a little worrying that this is the second time its happened, and I had the same sort of injury before but lower down. So the 3rd spinal erector injury Iv had int he last 18months which isnt good at my age. Im not sure what Ill do on deadlift day tomorrow...

thanks for the help

 

[ExtraMile]

no workout today still having trouble with my back and it hurts to even bend down and get into deadlift position...

 

[SaiBoT]

Try sleeping without a pillow, it will feel awkward for the first couple of days, but then you'll get used to it and your back will be more loose, when breathing don't fill your chest with air, instead let your abs relax and expand everytime you inhale...

 

[Tblock1]

no workout today still having trouble with my back and it hurts to even bend down and get into deadlift position...

Wow seriously dude sorry about this I hope your back feels better soon. What sort of pain does it feel like, ie sharp shooting or dull ache? It might still be your form? I know just getting your ass down more might help. I really think you should consider wearing a belt on your top sets too.

 

[ExtraMile]

Try sleeping without a pillow, it will feel awkward for the first couple of days, but then you'll get used to it and your back will be more loose, when breathing don't fill your chest with air, instead let your abs relax and expand everytime you inhale...

Hmm didnt think of the pillow thing Ill try it, thanks.

About the abs, yeah I remember doing that before, Ill try it again. Thanks and good to see you around again big bro! Hows your training doing? And hows the gym doing?!

Wow seriously dude sorry about this I hope your back feels better soon. What sort of pain does it feel like, ie sharp shooting or dull ache? It might still be your form? I know just getting your ass down more might help. I really think you should consider wearing a belt on your top sets too.

Its just like the sort of pain you would get from pressing down on a bad bruise, but its on the spinal erector.

I dont think a belt will help because its upper not lower.

 

[Tblock1]

Hmm didnt think of the pillow thing Ill try it, thanks.

About the abs, yeah I remember doing that before, Ill try it again. Thanks and good to see you around again big bro! Hows your training doing? And hows the gym doing?!



Its just like the sort of pain you would get from pressing down on a bad bruise, but its on the spinal erector.

I dont think a belt will help because its upper not lower.

hmm that doesn't sound like a bad injury to me man it sounds more like a slight ache type thing that should go away. You should really video up your form again next time, maybe you are doing a weird mtion that is hurting your upper back? The most severe injuries are usually lower back so be glad it is not there. BTW, you are sure it is not really bad doms right? I went beltless on my heaviest set and had some doms in my low back spinal erectors.

 

[SaiBoT]

It's all good too much stuff going on though... The gym is up and running smoothly

 

[ExtraMile]

hmm that doesn't sound like a bad injury to me man it sounds more like a slight ache type thing that should go away. You should really video up your form again next time, maybe you are doing a weird mtion that is hurting your upper back? The most severe injuries are usually lower back so be glad it is not there. BTW, you are sure it is not really bad doms right? I went beltless on my heaviest set and had some doms in my low back spinal erectors.

yes Im sure its not DOMS. Its pretty bad pain and the thing is it doesnt hurt if you press down on it, the pain is deep in the muscle.

Yeah when Im deadlifting again Ill video my form. And I dont think Ill be doing anymore one arm DB rows.

 

[Andalite]

yes Im sure its not DOMS. Its pretty bad pain and the thing is it doesnt hurt if you press down on it, the pain is deep in the muscle.

Yeah when Im deadlifting again Ill video my form. And I dont think Ill be doing anymore one arm DB rows.

It's never just one exercise which is the problem. You must have developed some bad habits along the way and now they've caught up with you. Good news is that you can relearn the right movement although initially it will be awkward. I hope you heal up soon. Injuries are bad and everything must be done to prevent them like the plague.

 

[ExtraMile]

It's never just one exercise which is the problem. You must have developed some bad habits along the way and now they've caught up with you. Good news is that you can relearn the right movement although initially it will be awkward. I hope you heal up soon. Injuries are bad and everything must be done to prevent them like the plague.

Im pretty sure its the deadlifts. Iv been making an effort to keep my hips down and lock my legs and hips at the same time and I think I few times without meaning to I get the bar close to lockout and as I lock my knees I may slightly hitch the bar because when I did my 3rm, my deadlift session went great and my form was what I thought was great. And the hardest part was the last 2 inches or so of ROM on the 3rd rep, so I know my lockout is the hardest part. But last workout when I did the 286x8 my lockouts got hard, then as I locked my knees the bar jerked right up, so I think I must have been slightly hitching. And it was after that workout that my back started and it has just gotten worse since then.

Like I said Ill try and video it.

 

[ark94]

godamn extra, your fucking jacked for your age hahaha . your going to be huge by the time your 18 damn. great job with the lifts!!

question about your lifts though. i see like in your above post, you say 286lb's.... or like 216lb's or whatnot. How do you get 286lb's? Does your gym have like 1 lb plates that you can add? or do you buy your own? or do you add something onto the bar?? :S

I really want to get a 1.25lb plate that i can use to put on my bench, or military press. instead of jumping to 2.5lb on each side.

 

[ExtraMile]

godamn extra, your fucking jacked for your age hahaha . your going to be huge by the time your 18 damn. great job with the lifts!!

question about your lifts though. i see like in your above post, you say 286lb's.... or like 216lb's or whatnot. How do you get 286lb's? Does your gym have like 1 lb plates that you can add? or do you buy your own? or do you add something onto the bar?? :S

I really want to get a 1.25lb plate that i can use to put on my bench, or military press. instead of jumping to 2.5lb on each side.

thanks bro

Its because the plates at my gym are in kilograms, instead of pounds, so when I convert say 15 kilograms to pounds the number isnt very often a round number, like 15 kilograms is 33 pounds.

If its military you could buy a pair of 2.5lb ankle weights and put one on the middle of the bar, they will also help when you do dumbell work because you can put them on your wrists and they will allow you to make small jumps instead of having to make the big 5lb jumps in dumbel weight that most people do.

 

[Tblock1]

thanks bro

Its because the plates at my gym are in kilograms, instead of pounds, so when I convert say 15 kilograms to pounds the number isnt very often a round number, like 15 kilograms is 33 pounds.

If its military you could buy a pair of 2.5lb ankle weights and put one on the middle of the bar, they will also help when you do dumbell work because you can put them on your wrists and they will allow you to make small jumps instead of having to make the big 5lb jumps in dumbel weight that most people do.

Good idea about the ankle weights! At least the pain is in the muscle that is MUCH better than disk pain. Hitching is bad shit, maybe do some heavy rack lockouts every week when you get back to deadlifting. I feel I've never had a problem with hitching because my lockout is way strong than off the ground, which is what I need to work.

 

[Andalite]

Im pretty sure its the deadlifts. Iv been making an effort to keep my hips down and lock my legs and hips at the same time and I think I few times without meaning to I get the bar close to lockout and as I lock my knees I may slightly hitch the bar because when I did my 3rm, my deadlift session went great and my form was what I thought was great. And the hardest part was the last 2 inches or so of ROM on the 3rd rep, so I know my lockout is the hardest part. But last workout when I did the 286x8 my lockouts got hard, then as I locked my knees the bar jerked right up, so I think I must have been slightly hitching. And it was after that workout that my back started and it has just gotten worse since then.

Like I said Ill try and video it.

Yes.

See, I really really really hate to say "I told you so" but...I told you so.

When you develop bad lifting habits in relation to form, lots of little things happen that you tend to overlook.

Firstly, whenever you do ANY movement, it sends neuro signals down your nerves. So basically your motor pathway LEARN the movement. This basic subconscious retention of information is why you can come back to lifting heavy weights after a long(ish) layoff. Your body remembers the movement before your mind.

Now, if you have been doing the lift in a poor manner for some time, guess what? Your body has learnt to accept that bad movement to be good movement. So when you need to rework your form, your body is essentially destroying previous information and overwriting it with new information. That is why if I was to tell you to completely strip the bar to 135 lbs and work upwards your body would actually DISLIKE the movement for the longest time.

It's like fat loss. You know what they say about fat loss, right? The longer it takes you to lose fat the longer it will take you to gain it back.

Bad habits deserve the same analogy. The longer you have been using bad technique the longer it is going to take to get the good technique down - because your motor pathway are so used to the incorrect form that when you switch over they experience a long long lag time before the movement becomes sheer instinct.

So please, I know you don't want to listen to me and I know you are young (I know I have forgotten that in the past when presenting information to you but I am keeping that in mind now) and I sincerely think you should spend time to learn things right. If you are serious about becoming strong, learning to lift the right way is important.

And I know you met that strongman/powerlifter who is a PRO and he okayed your form...well guess what? It looks like he was wrong as well.

And this is not to say that I am right. I hate to be right at moments like these because keeping injuries at bay and making yourself as injury proof as possible is one of my BIGGEST goals and I think I would be one of the ONLY people to specifically NOT do something if it was to potentially injure me. So please pay attention to me and stop letting these professionals or e-gurus or whatever jerk your around. You've gotten injured twice so far since I have known you. The first time both SaiBoT and me disagreed with your form. You were adamant about being correct and you had all these resources which you used to argue against me. And yet here you are injured again. But there is good news. Usually repeat injuries heal faster and if you handle yourself correctly you will be just fine. So go back to the drawing board and lets work on the deadlift movement. I am more than happy to critique your videos and offer suggestions. I don't even need to do it publicly. I just want to make sure you are not injured again.

 

[the.gladiator1987]

andalites right the body learns a movement through neural pathways. I made a huge difference in my form in just a week because i was videoing it, so make sure you see yourself and drop the weight if you have to and teach your body the correct way.

Now dont be over analytical about it either. Youre not gonna have PERFECT form, no one does. B ut you can improve it to where you will be injury free by doing it right

 

[Andalite]

Now dont be over analytical about it either. Youre not gonna have PERFECT form, no one does. B ut you can improve it to where you will be injury free by doing it right

I disagree with this. You may never have 100% correct form but you most DEFINITELY get it to 99.999999999999999% correct.

Think of it like this: the better your form, for the longer time for more sets for more workload only means that when and if you decide to max out or lift something which is more than your normal range: you will not suffer an injury. The added work you have done and practice and perfection you have striven to achieve will act as a buffer zone and keep you away from injury and from compromising your form.

You may not have perfect technique but you absolutely must - and I cannot stress this enough: you absolutely MUST try your hardest to get it to perfection at all times.

 

[the.gladiator1987]

I disagree with this. You may never have 100% correct form but you most DEFINITELY get it to 99.999999999999999% correct.

Think of it like this: the better your form, for the longer time for more sets for more workload only means that when and if you decide to max out or lift something which is more than your normal range: you will not suffer an injury. The added work you have done and practice and perfection you have striven to achieve will act as a buffer zone and keep you away from injury and from compromising your form.

You may not have perfect technique but you absolutely must - and I cannot stress this enough: you absolutely MUST try your hardest to get it to perfection at all times.

dude wtf? not 100% but 99.99999999999% correct? Thats the same fuckin thing.

Youre saying your max is going to be better form because you practice form? No your max is going to be good form because the weight is not too heavy for your body to HAVE to compromise form, not because you are better at form. Of course if you teach your body to use bad form for workout after workout your body will adapt to it. BUt its not rocket science. You arch your back, chest high, and lift diggin your heels in the ground. Its simple. As long as you lower back isnt rounding you are fine.

EM doesnt need to do anything dramatic to his deadlift. He just needs to lower the weight and hell automatically have better form.

 

[b fold the truth]

I love all the down talk about the "Pro's"...lol. Funny, a 21 year old College Student is different than an e-guru or a professional.

Anyway...nobody asks why you are pulling 8 reps, to failure (you sacrificed form knowingly) without a power belt? Nobody asks why you aren't doing tons of pre-hab like HEAVY full ROM abs, leg raises, heavy back exts, heavy good mornings, etc?

On Deadlifts...even if I can do 8, I stop at 5 or whatever I know that I can do without putting myself in a bad position. When I pull singles, my form is always tighter, but stuff happens. Anybody who pulls the deadlift with their butt down low only uses 2 plates a side. Nobody with a big deadlift pulls with their hips super low.

You aren't me...but even on the days where it took me 30 minutes to get my shoes on because my back muscles hurt so much...I still went to the gym and trained. Even if it was with the empty bar, reverse band deadlifts, seated GM's (even with no weight) and reverse hypers 6-8x a day (using a 2x10 piece of wood across my kitchen counter). If your idea of fixing it involves doing nothing...then you are doing NOTHING.

 

[Andalite]

dude wtf? not 100% but 99.99999999999% correct? Thats the same fuckin thing.

Youre saying your max is going to be better form because you practice form? No your max is going to be good form because the weight is not too heavy for your body to HAVE to compromise form, not because you are better at form. Of course if you teach your body to use bad form for workout after workout your body will adapt to it. BUt its not rocket science. You arch your back, chest high, and lift diggin your heels in the ground. Its simple. As long as you lower back isnt rounding you are fine.

EM doesnt need to do anything dramatic to his deadlift. He just needs to lower the weight and hell automatically have better form.

Read my post again. I was referring to the mental attitude. If you approach a lift thinking "there is no way I am going to make this perfect so fuck it" thats a self-defeating attitude. That is why I insisted that EM must focus hard on making it perfect.

How do I make this simple? Negative reinforcement is bad. For example, lets say you have a form issue with squats wherein you tend to buckle your knees inward, ok? So, when you practice the lift (and by practice I mean training it) you should not be thinking "don't buckle your knees". That is a negative cue and a bad way to learn the movement. The right way would have been to say "push the knees out!" which is positive.

Similarly, I was referring to the mental attitude while approaching the bar. When I do a max out or lift above my normal range I don't go in thinking "ah fuck it my form's going to be sub-par at best". I know that when you're hitting 90%+ of your max you cannot have the exact textbook form at you do with 50% of your 1RM for example. But in your mind the lift must be pristine clear and the positive visual imagery should keep you focused and injury free.

 

[Tblock1]

I love all the down talk about the "Pro's"...lol. Funny, a 21 year old College Student is different than an e-guru or a professional.

Anyway...nobody asks why you are pulling 8 reps, to failure (you sacrificed form knowingly) without a power belt? Nobody asks why you aren't doing tons of pre-hab like HEAVY full ROM abs, leg raises, heavy back exts, heavy good mornings, etc?

On Deadlifts...even if I can do 8, I stop at 5 or whatever I know that I can do without putting myself in a bad position. When I pull singles, my form is always tighter, but stuff happens. Anybody who pulls the deadlift with their butt down low only uses 2 plates a side. Nobody with a big deadlift pulls with their hips super low.

You aren't me...but even on the days where it took me 30 minutes to get my shoes on because my back muscles hurt so much...I still went to the gym and trained. Even if it was with the empty bar, reverse band deadlifts, seated GM's (even with no weight) and reverse hypers 6-8x a day (using a 2x10 piece of wood across my kitchen counter). If your idea of fixing it involves doing nothing...then you are doing NOTHING.

I was telling him he should definitely use a belt for max attempt, ESPECIALLY if his form wasn't 100%. I do the same, usually I take around my 7 rep max and pull it for one set of 5 and it works great. One question for you though: When you say don't get your hips too low how low do you mean cause I have always used higher hips and used a belt but last session I got lower and went beltess and it felt great I got way more power, hit 385x5 (a 5 pound pr) easily, and best of all my back didn't round at all unlike before. I'd say my legs were a few inches above parallel before each rep? Is that good or too low?

Andalite you go on and on about form but I think everyone is very different. If:

1) You're not jerking the weight off the floor
2 ) not hitching or over-doing lockout
3) not rounding your back or overstraining neck (ie looking at the ceiling)

You are not going to get an injury. Now if you perfect your form in other ways and find what gives you the best mechanical advantage you will be able to pull more weight though

 

[ExtraMile]

Andalite:
Thanks for the information, like I said subconciously I think I may have been slightly hitching, and hitching is what gave me this back injury last time so Im pretty sure its that. I will be videoing my form again next time I pull and Ill video both a light warmup set and my heavy set so I can see how my form changes. I think I should be good to go on wednesday.

Btw, the guy who okayed my form in person only saw me pull light, He never saw my form when pulling heavy weights.

I have read about positive and negative commands before but now I think about it I dont really know what I think of while Im lifting, Im just concentrating I guess.

Gladiator: Yes your right, I doubt there is anyone out there who has 100% perfect form consistently on bench, squat and deadlift because there are simply so many little details.

B fold: I no longer own a belt, my belt fitted well when I was 175 but I have out grown it and never really liked using a belt or wanted to.

I was pulling 8 reps because I was setting an rep PR which according to bblazer is a big part of this program he has sorted me out with, I could have maybe managed 10 but I realised about my form and stopped the set.

About prehab, I used to do weighted ab work once every 9 days with 3-9 sets of 6-15 reps per set, but now Im just following what bblazer has said and only do 5 sets of hanging leg raises every 9 days on deadlift day. I also used to do weighted hypers but no more as they arnt in the program. I dislike good mornings.

Yeah I have a hard time keeping my hips real low.

What I am currently doing for my back is just resting it for the moment, taking hot baths most days and getting it massaged. Last 2 nights I have slept without a pillow which was some advice from SaiBoT and it has helped quite alot actually, my back is already feeling better today and Im hoping Ill be good to go by wednesday. I will just pull the prescribed reps for deads next deadlift day and video it and see what you all think of my form. I have pm'ed bblazer about it but havnt had a reply get so Im guessing he is busy.

 

[b fold the truth]

I was telling him he should definitely use a belt for max attempt, ESPECIALLY if his form wasn't 100%. I do the same, usually I take around my 7 rep max and pull it for one set of 5 and it works great. One question for you though: When you say don't get your hips too low how low do you mean cause I have always used higher hips and used a belt but last session I got lower and went beltess and it felt great I got way more power, hit 385x5 (a 5 pound pr) easily, and best of all my back didn't round at all unlike before. I'd say my legs were a few inches above parallel before each rep? Is that good or too low?

Andalite you go on and on about form but I think everyone is very different. If:

1) You're not jerking the weight off the floor
2 ) not hitching or over-doing lockout
3) not rounding your back or overstraining neck (ie looking at the ceiling)

You are not going to get an injury. Now if you perfect your form in other ways and find what gives you the best mechanical advantage you will be able to pull more weight though

I watched Anda's newest Deadlift video, and he has about textbook perfect deadlift form, in my opinion. A lot of people say that you should start with your hips very low and they even use Misha Koklaev (gosh SP) as an example, but when you slow mo his pull, the bar never moves till his hips raise. If your hips start too high, the lift is started with your lower erectors and hamstrings. Too low and the bar doesn't move as you try to lift it only with your quads. The truth lies somewhere in the middle.

I think that you were right to say that as long as the lower back never rounds (I say as long as you finish as you started...because mine is always FLAT) it is pretty correct.

 

[b fold the truth]

Andalite:
B fold: I no longer own a belt, my belt fitted well when I was 175 but I have out grown it and never really liked using a belt or wanted to.

I was pulling 8 reps because I was setting an rep PR which according to bblazer is a big part of this program he has sorted me out with, I could have maybe managed 10 but I realised about my form and stopped the set.

About prehab, I used to do weighted ab work once every 9 days with 3-9 sets of 6-15 reps per set, but now Im just following what bblazer has said and only do 5 sets of hanging leg raises every 9 days on deadlift day. I also used to do weighted hypers but no more as they arnt in the program. I dislike good mornings.

Yeah I have a hard time keeping my hips real low.

What I am currently doing for my back is just resting it for the moment, taking hot baths most days and getting it massaged. Last 2 nights I have slept without a pillow which was some advice from SaiBoT and it has helped quite alot actually, my back is already feeling better today and Im hoping Ill be good to go by wednesday. I will just pull the prescribed reps for deads next deadlift day and video it and see what you all think of my form. I have pm'ed bblazer about it but havnt had a reply get so Im guessing he is busy.

I understand all of that, they are just questions that you need to be asking yourself all the time. BBlazer is a friend of mine and we talk on the phone several times a week, internationally. He has made me programs before and I've just flat out had to tell him "I can't follow this, because my mind isn't sold on it" and apologized. And he TOTALLY accepted it. He isn't here for a while because he is on vacation cross-country.

In only my opinion, IF you are going for an ALL OUT PR, I'd wear the belt. That is when you decide that you are going for it all, no matter what, it can't hurt. I still do all my warm-ups with no belt (unless I'm using it to hold my suit up so it doesn't fall off me). I'd also train your abs hard, hard enough so that they are strong enough to handle a PR deadlift, 2-3x a week. But that is what works for me.

Every gym session I set up everything, asking myself, what is going to get me to a 370kg deadlift at the end of the month, and 372.5 next month? I have to have stronger abs, lower back, hamstrings, and butt! So...all my accessories are all about hammering those areas in a way that will make my deadlift go up.

But that is what is working for me...

 

[ExtraMile]

Been thinking about my plans for the future and this is what Im thinking right now.

When all is good with my back Im going to keep doing what Im doing now (aslong as it is working) until I find a competition to do where I am in a position where I know I will do well (chasing the full meet bench record) During this time I will try to get as big and strong as possible, but it would be kind of gay to have to enter above the 220 weight class...

Anyway once I have competed again and Im satisfied I will probably be weighing around 210-220 on an empty stomach and be big and bloated with even more stretch marks (getting new ones lately) at this point I will probably decide to put powerlifting and competing on hold for a while, and try to cut some weight down. Nothing drastic just try to drop down to something like 12-15% bodyfat. This will do two things. Firstly hopefully next time I compete I would be light enough to be in the 198's and secondly it will just give me a better look. While cutting my plan is to keep lifting heavy, just not singles, doubles, triples like I have been. I will probably train with some more volume, ever since I joined here I have always had at the back of my mind 'well yeah this strength and size is great but I still look fat' and Iv gotta change that sometime or other. Like I said it wont be anything drastic, Im hoping joe d will overlook my diet and give me help with that.

This may all change, Im just kind of thinking out loud...

 

[ExtraMile]

I understand all of that, they are just questions that you need to be asking yourself all the time. BBlazer is a friend of mine and we talk on the phone several times a week, internationally. He has made me programs before and I've just flat out had to tell him "I can't follow this, because my mind isn't sold on it" and apologized. And he TOTALLY accepted it. He isn't here for a while because he is on vacation cross-country.

In only my opinion, IF you are going for an ALL OUT PR, I'd wear the belt. That is when you decide that you are going for it all, no matter what, it can't hurt. I still do all my warm-ups with no belt (unless I'm using it to hold my suit up so it doesn't fall off me). I'd also train your abs hard, hard enough so that they are strong enough to handle a PR deadlift, 2-3x a week. But that is what works for me.

Every gym session I set up everything, asking myself, what is going to get me to a 370kg deadlift at the end of the month, and 372.5 next month? I have to have stronger abs, lower back, hamstrings, and butt! So...all my accessories are all about hammering those areas in a way that will make my deadlift go up.

But that is what is working for me...

well I figured never using a belt would give me some good ab work each session anyway, my first squat day on this program I had a wierd sort of ab soreness, it wasnt the usual after Iv done leg raises and weighted situps, it wasnt the rectus abdominis it was deep and only hurt when I did things like sneeze. My guess is it was from stabilising in the squats and it was the transverse abdonimis.

There is never a deadlift session (unless I was injured) where I wouldnt be going for a new PR, does this mean I should wear a belt every time?

When I get a video, then hopefully I can see where my weakness is in the deadlift and work on it...

 

[Tblock1]

well I figured never using a belt would give me some good ab work each session anyway, my first squat day on this program I had a wierd sort of ab soreness, it wasnt the usual after Iv done leg raises and weighted situps, it wasnt the rectus abdominis it was deep and only hurt when I did things like sneeze. My guess is it was from stabilising in the squats and it was the transverse abdonimis.

There is never a deadlift session (unless I was injured) where I wouldnt be going for a new PR, does this mean I should wear a belt every time?

When I get a video, then hopefully I can see where my weakness is in the deadlift and work on it...

I was getting really worried that the belt was helping me a ton on deadlifting and without it I wouldn't be able to lift shit but it was the complete opposite...yes the belt lets you get away with some bad form but I didn't wear it last time and pulled an easy pr, as a matter of fact I just looked at andalite's videos and just tried to follow what he does because my ass was too high and I was basically sldl'ing it. Anyway my back didn't round and it was way easier cause I had my legs involved. Point being: I see no reason why you shouldn't wear a belt on max attempts or on any max set em. Good luck, and get a video for bblazer, I sent him mine and I just followed what he said and it helped my form a ton.

 

[b fold the truth]

well I figured never using a belt would give me some good ab work each session anyway, my first squat day on this program I had a wierd sort of ab soreness, it wasnt the usual after Iv done leg raises and weighted situps, it wasnt the rectus abdominis it was deep and only hurt when I did things like sneeze. My guess is it was from stabilising in the squats and it was the transverse abdonimis.

There is never a deadlift session (unless I was injured) where I wouldnt be going for a new PR, does this mean I should wear a belt every time?

When I get a video, then hopefully I can see where my weakness is in the deadlift and work on it...

Just want to make sure you know a few things:
All this is just my opinion...not fact.
I never wore a belt on deads unless it was a competition or till after I'd pulled 341kgs raw.

When I first started 5/3/1 my entire core would get sore every workout for MONTHS AND MONTHS on my squat day. A lot of this was that I was losing my arch and having to re-arch with a heavy weight on my body.

Wear a belt, or don't, really doesn't matter as long as you do it the same every time and are getting stronger safely. I have started wearing one because I KNOW that I'm training for contest conditions and I'd never NOT wear a belt on an all out contest settings. Same with my suit (even though my suit is huge on me).

Thinking that your abs are getting enough work just by doing the core lifts is FALSE. Ask ANY heavy squatter and they will all tell you that they have to do heavy ab work and often. I talked to Scott Cartwright yesterday and he says that he does full ROM sit ups with a 45kg dbell on his chest...because to squat heavy he has to train his abs to be strong. Same with Matt Kroczaleski.

 

[ExtraMile]

Just want to make sure you know a few things:
All this is just my opinion...not fact.
I never wore a belt on deads unless it was a competition or till after I'd pulled 341kgs raw.

When I first started 5/3/1 my entire core would get sore every workout for MONTHS AND MONTHS on my squat day. A lot of this was that I was losing my arch and having to re-arch with a heavy weight on my body.

Wear a belt, or don't, really doesn't matter as long as you do it the same every time and are getting stronger safely. I have started wearing one because I KNOW that I'm training for contest conditions and I'd never NOT wear a belt on an all out contest settings. Same with my suit (even though my suit is huge on me).

Thinking that your abs are getting enough work just by doing the core lifts is FALSE. Ask ANY heavy squatter and they will all tell you that they have to do heavy ab work and often. I talked to Scott Cartwright yesterday and he says that he does full ROM sit ups with a 45kg dbell on his chest...because to squat heavy he has to train his abs to be strong. Same with Matt Kroczaleski.

Hmm that is a good point, I guess it would be like having a poor grip strength on deadlifts and thinking just deadlifting more would strengthen it. Your grip strength may get stronger but it will always be hard to grip your deadlifts because your grip strength would only get stronger at the same rate as your deadlift pulling strength. Is that correct?

Like I said bblazer doesnt want me to change the program at all. So I cant really add in more ab work right now, but when/if I change my training Ill go back to working abs more often. How many times per week would you suggest?

----------------------------------------

Today - Just went to the gym to do some active recovery type stuff, lots of bodyweight hyper extensions, cardio, stretching etc

Back is feeling a little better each day.

 

[b fold the truth]

I do abs when they aren't sore.

If it helps, next week I can give you a call as long as you don't make fun of my American accent...lol

 

[ExtraMile]

I do abs when they aren't sore.

If it helps, next week I can give you a call as long as you don't make fun of my American accent...lol

you could, but its expensive and we can just talk on here in pm's. What do you need to talk to me about?

Your accent sounds differant to a typical american accent on your video's lol

 

[b fold the truth]

you could, but its expensive and we can just talk on here in pm's. What do you need to talk to me about?

Your accent sounds differant to a typical american accent on your video's lol

Just anything I can do to help. Sometimes it is much easier for me to explain things over the phone than with the computer. A lot of people say I sound like a cocky butt hole on the computer where they never get to hear my laugh when I'm typing or smiling when I'm typing. And I almost always have my son with me so most times I'm reading and typing from my mobile phone or my mini notebook (neither are easy for me to type on).

Phone rates and wine are the only cheap things we have in Cyprus man. I'm sticking my hand out to offer. Heck...I'll help ANYONE who really needs it and thinks a phone call would help.

I also try to hide my real accent till I'm around like people. If I talked with my "southern Accent"...nobody in Cyprus would understand a word I said except for my wife...lol

 

[ExtraMile]

Just anything I can do to help. Sometimes it is much easier for me to explain things over the phone than with the computer. A lot of people say I sound like a cocky butt hole on the computer where they never get to hear my laugh when I'm typing or smiling when I'm typing. And I almost always have my son with me so most times I'm reading and typing from my mobile phone or my mini notebook (neither are easy for me to type on).

Phone rates and wine are the only cheap things we have in Cyprus man. I'm sticking my hand out to offer. Heck...I'll help ANYONE who really needs it and thinks a phone call would help.

I also try to hide my real accent till I'm around like people. If I talked with my "southern Accent"...nobody in Cyprus would understand a word I said except for my wife...lol

Not cocky, confident maybe but who wouldnt be with 800+ box squat and deads in the high 700s?!

Thats a very kind offer, thanks. And well my main concern right now is getting my back healed, then fixing what has injured it. Im sure its a combination of bad deadlift form and one arm rows. Iv never enjoyed 1 arm rows and this is twice Iv had a small tweak and they have turned it into a full blown injury.

but once I can pull heavy again, Ill take a video, and also one of my squats and whatever is wrong with them we can sort out over the phone if you think it will be easiest...

 

[bblazer]

OK, I'm back.

EM, the reason I was so insistant on you not changing anything, was because you were going in a new direction - STRENGTH. I wanted/needed you to to a very simple program for 6 weeks without deviation. This would accomplish 3 things.

1) Begin to give you a good base to work
2) Have you concentrante on just the big strength movements
3) Have any problems you have show themselves

IMHO, you have never really started. You have been going to the gym and working out for a while, but not in a concentrated way. A lot of that is expected because off your age and you are experimenting. That's absolutely fine. But now was time for you to focus, and "wax on, wax off."

I also wanted to test and help you develop your mental toughness. That is why I pushed and was hard on you.

We will get you there, but now we need to tweak a few things. Give me some time to dig out from being gone and get into it.

Two more things:

1) If you ever talk to b fold in his native tongue, it will sound more foreign to you than any Welsh or Lowland Scot you have ever talked to
2) Before we do anything, get a real power belt. Leather and 10-13 mm thick.

B-

 

[ExtraMile]

OK, I'm back.

EM, the reason I was so insistant on you not changing anything, was because you were going in a new direction - STRENGTH. I wanted/needed you to to a very simple program for 6 weeks without deviation. This would accomplish 3 things.

1) Begin to give you a good base to work
2) Have you concentrante on just the big strength movements
3) Have any problems you have show themselves

IMHO, you have never really started. You have been going to the gym and working out for a while, but not in a concentrated way. A lot of that is expected because off your age and you are experimenting. That's absolutely fine. But now was time for you to focus, and "wax on, wax off."

I also wanted to test and help you develop your mental toughness. That is why I pushed and was hard on you.

We will get you there, but now we need to tweak a few things. Give me some time to dig out from being gone and get into it.

Two more things:

1) If you ever talk to b fold in his native tongue, it will sound more foreign to you than any Welsh or Lowland Scot you have ever talked to
2) Before we do anything, get a real power belt. Leather and 10-13 mm thick.

B-

OK, I see what your saying.

I dont have the money for a belt like that, I just looked on some of the british powerlifting sights and they are gonna cost anywere from £30 to £100+...

 

[Tblock1]

OK, I see what your saying.

I dont have the money for a belt like that, I just looked on some of the british powerlifting sights and they are gonna cost anywere from £30 to £100+...

I don't know how much shipping costs for you but they definitely do international and this one costs me $40 (£27.50)
Inzer Advance DesignsDetailed Information

I don't understand how you can pay for a gym membership and all that but not pay for a belt?

I'll agree though the British sites are overpriced:
Power lifting equipment power lifting bars power lifting discs B P Sports - www.bpsports.co.uk

The "powerbelt two" is the exact same thing I have but it costs $100 (£70)? That is ridiculous....

 

[ExtraMile]

I don't know how much shipping costs for you but they definitely do international and this one costs me $40 (£27.50)
Inzer Advance DesignsDetailed Information

I don't understand how you can pay for a gym membership and all that but not pay for a belt?

I'll agree though the British sites are overpriced:
Power lifting equipment power lifting bars power lifting discs B P Sports - www.bpsports.co.uk

The "powerbelt two" is the exact same thing I have but it costs $100 (£70)? That is ridiculous....

Gym membership is £8 per month and my mum pays that not me. I would have to pay for the belt. Ill check out some international sites but I bet with shipping it wont be much cheaper...

 

[ExtraMile]

Not worked out in almost 2 weeks. The main reason is because of my back and the other thing Iv just lost all motivation and right now dont really have any desire to workout anymore. Never felt like this before though, guess Im just tired of injuries fucking up my progress. When I think back on my training which has been around 18 months, Iv only ever stalled on squats, deads and bench once. Every other time the thing that has stopped my progress has been an injury. Iv made burts of rapid strength increases and been stopped by some sort of injury each time.

A while before starting the 5/3/1 I said to myself Im going to start deloading more in an effort to allow my joints, stabilisers and tendons to keep up with progress. This was an effort to stop me getting injured. Didnt even get to my deload week before my injury, and its not getting better in a hurry...

Fucking sucks I think Im gonna start going to the gym again and just doing what I can, Ill be able to bench but I cant squat, military or deadlift. Or any assistance which involves spinal erectors. So no lunges, rows, curls, RDL, weighted hypers or anything like that.

Im hoping when I lift again it will all come back and I will realise what Iv been missing and suddenly get motivated again...

EDIT: oh yeah and Iv run out of creatine and almost run out of whey, Im very short on cash too so I dont know when I will be able to replace it. Creatine is bottom of the list but I actually think when I added in a pwo shake it did make a differance to my mass gains. Until I get more when I start lifting I will probably buy a big bag of skimmed milk powder and add a portion to some 1% milk for double strength milk and have that post workout and also throughout the day. Its pretty good for bulking as the skimmed milk powder really boosts the protein and carb content. I forgot about it until lately, I used to drink the double strength milk when I first started and couldnt afford whey...

 

[b fold the truth]

I don't know how much shipping costs for you but they definitely do international and this one costs me $40 (£27.50)
Inzer Advance DesignsDetailed Information

I don't understand how you can pay for a gym membership and all that but not pay for a belt?

I'll agree though the British sites are overpriced:
Power lifting equipment power lifting bars power lifting discs B P Sports - www.bpsports.co.uk

The "powerbelt two" is the exact same thing I have but it costs $100 (£70)? That is ridiculous....

For me...if I order anything from the US the shipping can easily be $85. Then I have to pay 34% VAT on all clothing items...which includes belts. A $70 belt gets expensive very quick.

 

[Tblock1]

Not worked out in almost 2 weeks. The main reason is because of my back and the other thing Iv just lost all motivation and right now dont really have any desire to workout anymore. Never felt like this before though, guess Im just tired of injuries fucking up my progress. When I think back on my training which has been around 18 months, Iv only ever stalled on squats, deads and bench once. Every other time the thing that has stopped my progress has been an injury. Iv made burts of rapid strength increases and been stopped by some sort of injury each time.

A while before starting the 5/3/1 I said to myself Im going to start deloading more in an effort to allow my joints, stabilisers and tendons to keep up with progress. This was an effort to stop me getting injured. Didnt even get to my deload week before my injury, and its not getting better in a hurry...

Fucking sucks I think Im gonna start going to the gym again and just doing what I can, Ill be able to bench but I cant squat, military or deadlift. Or any assistance which involves spinal erectors. So no lunges, rows, curls, RDL, weighted hypers or anything like that.

Im hoping when I lift again it will all come back and I will realise what Iv been missing and suddenly get motivated again...

EDIT: oh yeah and Iv run out of creatine and almost run out of whey, Im very short on cash too so I dont know when I will be able to replace it. Creatine is bottom of the list but I actually think when I added in a pwo shake it did make a differance to my mass gains. Until I get more when I start lifting I will probably buy a big bag of skimmed milk powder and add a portion to some 1% milk for double strength milk and have that post workout and also throughout the day. Its pretty good for bulking as the skimmed milk powder really boosts the protein and carb content. I forgot about it until lately, I used to drink the double strength milk when I first started and couldnt afford whey...

another one bites the dust.......


Seriously man just go do what you can do without injury if you man up and keep working hard you may feel like shit and not motivated but as soon as you get in the gym you'll feel great. MAN UP NEGRO! Maybe you need to do some more core exercises it could be that some muscles in your core (spinal erectors) are weak or something.

 

[ExtraMile]

Today - Leg day doing what I can with my back...

Leg Press (slow negatives)
190 x 6
210 x 6
250 x 25 PR
300 x 12 PR
330 x 8 PR

Seated Calf Raise
115 x 12
-rest pause-
115 x 10
-rest pause-
115 x 6 maybe a PR...

Lying Leg Curl (slow negatives and peak contraction for a second)
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5 PR
65 x 15 just like a burnout not really as good quality reps as before...

Leg Extension
90 x 12
90 x 12
90 x 12 PR
110 x 8

Feet High Leg Press
190 x 8
290 x 8
stopped here, never done it before and felt awkward

Walking Lunges
25lb weighted vest for 3 sets of 40 reps PR

50mins walking (walked home from the gym)

fast paced workout and last 3 days has been the hottest days of the year, thursday and friday the hottest I can remember because it was so humid, got me dripping in sweat

Finished my workout (without the walking) in 60mins.

Got kinda hungry on the walk home because I didnt take a shake with me so got home and wolfed down close to 200g of carbs and 45g of protein (without counting the protein from grains and stuff)

 

[Tblock1]

Today - Leg day doing what I can with my back...

Leg Press (slow negatives)
190 x 6
210 x 6
250 x 25 PR
300 x 12 PR
330 x 8 PR

Seated Calf Raise
115 x 12
-rest pause-
115 x 10
-rest pause-
115 x 6 maybe a PR...

Lying Leg Curl (slow negatives and peak contraction for a second)
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5 PR
65 x 15 just like a burnout not really as good quality reps as before...

Leg Extension
90 x 12
90 x 12
90 x 12 PR
110 x 8

Feet High Leg Press
190 x 8
290 x 8
stopped here, never done it before and felt awkward

Walking Lunges
25lb weighted vest for 3 sets of 40 reps PR

50mins walking (walked home from the gym)

fast paced workout and last 3 days has been the hottest days of the year, thursday and friday the hottest I can remember because it was so humid, got me dripping in sweat

Finished my workout (without the walking) in 60mins.

Got kinda hungry on the walk home because I didnt take a shake with me so got home and wolfed down close to 200g of carbs and 45g of protein (without counting the protein from grains and stuff)

Nice workout dude! You're turning into a full bodybuilder lol! I'm liking the post-workout meal too, definitely want to get something in you if you are going to do a long walk like that.

 

[ExtraMile]

Nice workout dude! You're turning into a full bodybuilder lol! I'm liking the post-workout meal too, definitely want to get something in you if you are going to do a long walk like that.

Lol after the leg extensions I went to refill my water bottle and decided to hit a quick pose in the gym... well today was the first time Iv had a noticeable visible pump in my quads, they looked awesome lol.

And the time off from the gym has actually made me stronger by the sounds of it, this was a workout only 90mins or so after I woke up too when Im normally weaker...

Anyway it will be alot of leg press, leg extension and leg curl for lower body over the next few weeks until my back is better anyway ....

 

[Tblock1]

Lol after the leg extensions I went to refill my water bottle and decided to hit a quick pose in the gym... well today was the first time Iv had a noticeable visible pump in my quads, they looked awesome lol.

And the time off from the gym has actually made me stronger by the sounds of it, this was a workout only 90mins or so after I woke up too when Im normally weaker...

Anyway it will be alot of leg press, leg extension and leg curl for lower body over the next few weeks until my back is better anyway ....

That's alright bro you do what you got to do to get around injuries

 

[ExtraMile]

OK few updates

-Im currently designing what my training will look like while Im injured. The only lift I will really be focusing on pushing my strength on is the bench. And doing what I can to for forearm strength as my sort of side goal while training is just do get the biggest strongest most powerful forearms/hands I can. Thats not like a deadline goal or anything just somethign I really want...

-Tomorrow is my first GCSE (you have those in the USA right?) and Wednesday I have another. Then thursday is my last day at school so after that I am only coming in for my exams and revision stuff, when I finish exams I have until September when Im staying on in the Sixth form to do the next step up from GCSE's.

Glutes are sore as fuck, hams are quite sore and calves are a little sore too, strangely my quads are the least sorest...

 

[Tblock1]

what's gcse? That's weird about the quads being least sore after I did leg press my quads were most sore lol!

 

[ExtraMile]

Like when you leave school, its the exams you have built up to where your tested on pretty much everything you have done over the years. You might call it "finals" I think...

 

[miked8c]

Might be a parrallel to our SATs. Although SATs evaluate intelligence, or learning potential. Whereas your test seems more based on conent.

 

[Tblock1]

Oh I'm taking finals right now but for us they just cover what we learned in the last semester.

EM: You might want to consider doing something different considering your injuries and motivation right now. Maybe just do machines and curls and stuff, you know typical gym rat routine. Then when you feel better you can go back full

 

[JDid23]

fuck there are so many tests here: SATs, ACTs, AP Exams, Finals, Midterms, etc.

i ended up with like a 1930 on SATs. How'd everyone else do outa curiosity?

Also EM, sorry to hear about your back. Maybe this would be a good time to think about cutting a bit?

 

[Tblock1]

Think I got a 1430, is that pretty gud???














































































jk 1900 first time I took it, didn't take it again.

 

[the.gladiator1987]

yea right u guys arent that smart i never even took them tho i dont know what a good score is

 

[Andalite]

I know what GCSE is. EM: are you going to do the IB? Thats what I did. I also did really shitty in the SATs. I got a 1870 with no preparation (coz I was a lazy ass). But, I had an awesome IB score lol... my predicted score was a 36 and that was the score sent to all my universities. No wonder I got accepted everywhere I applied to!

 

[Tblock1]

yea right u guys arent that smart i never even took them tho i dont know what a good score is

2400 is a good score, that's perfect. Anything less is shit.

 

[ExtraMile]

EM: You might want to consider doing something different considering your injuries and motivation right now. Maybe just do machines and curls and stuff, you know typical gym rat routine. Then when you feel better you can go back full

That sounds boring as fuck!

I'll reply to andalite later I'm just getting ready to go to school right now.

 

[iggy]

That sounds boring as fuck!

I'll reply to andalite later I'm just getting ready to go to school right now.

lolololol

 

[Andalite]

I've been injured too. Many times. Too many times actually and here is something I have learnt:

Do not abandon everything and move over to machine training.

In short: disregard T-Block's advice because it will be counter productive to you in the long run. Using machines will basically make you unlearn your free weight movement so when you get back it will be an unneeded uphill climb.

I've dealt with Deadlift injuries. With your form it was inevitable and I had warned you of this earlier but you were adamantly against listening to me.

When you want to listen and if you want to heal then I can help you. So get back to me when you are ready to heal. Sitting on your ass unmotivated OR doing machine work is not going to heal you. It will still make the injury something which can come back in the future. You should use this opportunity to get your technique down right and work at it. Not only technique work but now is when you should be focusing on injury prevention.

Let me know when you want my help. Till then you can keep feeling sorry for yourself or frustrated. When you are ready to get off your ass and actually learn the movement and have it ingrained in your motor pathways, shoot me a pm and I'll help you out - only because you are young so I don't expect you to be wise. But be aware that both SaiBoT and me told you that this could happen. Like any typical 15 ear old you didn't listen to us. I hate to say I told you so but I guess everybody learns things. I learn things from listening to other people's experiences and save myself the trouble of dealing with injuries first hand. You on the other hand....

 

[the.gladiator1987]

yep free weight exercises are like riding a bike, you dont wanna teach ur body to unlearn that shit by being able to sit on ur ass every lift you do. But u know i hate machines....ive done just fine without them, built a way stronger core too. Just go lighter bro ur only 15 no rush

 

[ExtraMile]

OK GCSE's are basically the exams that we have at the end of school, as in right before you leave school, they are the "real thing" and they go on your CV which is like your record of achievement that you hand in when applying for jobs and stuff. Not sure what else I can say to describe it you american fucks lol

English literature GCSE today and did pretty well. The whole thing was 1 hour 45mins, first question was one big question worth half the total marks and it was on the book "Lord of the Flies" second question was a choice of questions all about differant poems we have studyed throughout the year and it was also one big question worth the other half of the marks. We were advised to spend 45mins on Lord of the Flies and 1 hour on the poetry. Well I finished lord of the flies with about 45mins left so pretty much just did it the wrong way around. Anyway I think I did pretty well, had to cut the poetry question a little short as I was running out of time though. For saying I didnt bother with any revision which some people have been doing for months before the exam I think it turned out pretty well haha. Next one up is my first science exam which is tomorrow.

Andalite I wasnt thinking of doing all machine workouts. I was thinking of working around it and doing some active recovery, first step was just bodyweight hypers twice a week or so, step 2 was going to be 6x3 deadlifts and squats with light weight.

But for legs especially it will have to be alot of seated and machine stuff...

 

[Andalite]

Andalite I wasnt thinking of doing all machine workouts. I was thinking of working around it and doing some active recovery, first step was just bodyweight hypers twice a week or so, step 2 was going to be 6x3 deadlifts and squats with light weight.

Meh...the idea is good but it can be better.

But for legs especially it will have to be alot of seated and machine stuff...

No. You don't need to do that AT ALL. There are ways to work around it.

 

[ExtraMile]

No. You don't need to do that AT ALL. There are ways to work around it.

like doing what? My back cant support much weight without it making things worse...

 

[bblazer]

i've been injured too. Many times. Too many times actually and here is something i have learnt:

do not abandon everything and move over to machine training.

in short: Disregard t-block's advice because it will be counter productive to you in the long run. Using machines will basically make you unlearn your free weight movement so when you get back it will be an unneeded uphill climb.

I've dealt with deadlift injuries. With your form it was inevitable and i had warned you of this earlier but you were adamantly against listening to me.

When you want to listen and if you want to heal then i can help you. So get back to me when you are ready to heal. Sitting on your ass unmotivated or doing machine work is not going to heal you. It will still make the injury something which can come back in the future. You should use this opportunity to get your technique down right and work at it. Not only technique work but now is when you should be focusing on injury prevention.

Let me know when you want my help. Till then you can keep feeling sorry for yourself or frustrated. When you are ready to get off your ass and actually learn the movement and have it ingrained in your motor pathways, shoot me a pm and i'll help you out - only because you are young so i don't expect you to be wise. But be aware that both saibot and me told you that this could happen. Like any typical 15 ear old you didn't listen to us. I hate to say i told you so but i guess everybody learns things. I learn things from listening to other people's experiences and save myself the trouble of dealing with injuries first hand. You on the other hand....

this!

b-

 

[ExtraMile]

what can I do other than lunges for legs then that isnt a machine?

 

[SouthernLord]

what can I do other than lunges for legs then that isnt a machine?

Drag a tire or homemade sled around a field would be my first suggestion

Broomstick squats (with proper form to re-establish proper technique)

Broomstick overhead squats

step ups

lunges

Don't worry about loading. Just do something to keep your conditioning until you're close to 100%.

I could barely squat 185 five weeks ago. I busted ass pulling my sled around three days per week along with squatting three days per week. I hit 365 for 5 yesterday. Things were looking very bleak for me a few months ago too. I was completely inactive and limping in pain. You can get through this and come back stronger.

 

[SouthernLord]

Also. After you clean the sand out of your vag read this.

Under The Bar: Extraordinary Resolve

 

[Andalite]

^^^ This.

There are 2 exercises which I started doing to improve my Deadlifts (because you guys know how little I care about Squats). These exercises are probably THE most under-rated exercises but probably the BEST at improving your movement and making you injury proof. They are:

1.) Overhead Squats

2.) Pistol Squats

For OH squats you will need to start off with a broomstick. You will need to work on your hip mobility first then graduate onto overhead squats. Pistol Squats require dedication and most people don't want to do these so I won't push you with these. But OH Squats are probably one of the best core/hip exercises.

I feel like helping you but then again I don't feel like helping you. You haven't requested my help. You're still thinking in just one unilateral direction. Why do you need to restrict yourself to only machines or what not?

Firstly, you need to describe your injury. For example, two years ago (in my Sophomore year) I hurt my back due to incorrect progression. In 6 weeks I went from Deadlifting 135 lbs to 265 lbs. What did the injury comprise of? Well, the left part of my lower back - left to the spine, hurt a lot. It was a dull ache and because of that ache I couldn't do anything. It hurt when I bent down to brush my teeth, it hurt to sit, it hurt to move. Having sex was also a pain.

So what did I do? I didn't listen to the guys at GUStrength, I decided to be stubborn and I kept doing my own thing.

What happened?

The injury only got worse. It got so bad that I had to take pain killers every single day and I ended up not training for 5 months straight. You know how terrible that is? It was mentally unbearable.

So what did I do?

I took my head out of my ass and I requested Eric to take me under his wing and the first thing I did was listen to everything he said without questioning him. By this time it had been established that I really did NOT know what the fuck I was doing and spinning my wheels and getting injured was not a good idea.

So, I was blessed enough to be accepted by him and he literally nursed me back to health.

I believe I have a log of this which you can read up on (and I suggest you do because at the time I was interested in Powerlifting so I did train the Squat and the Bench Press).

F = m.a

This was way back in 2008. Since then my views have changed and so have my lifts.

But the point is that here is what I did - and you should know that when I started "training" again, after that 4 month spell of sitting on my ass, I was still hurting and the injury was still prevalent and doctors had told me to be careful while lifting.

Well, to make things simple, Eric had me TOTALLY rework my technique. I had spent so much time Deadlifting incorrectly that when I started pulling the right way, it actually felt unnatural. Think of it like a bad habit. Once you have developed any bad habit it takes a long time to get out of it.

So, here is how it went (roughly)

Months 1&2: Worked in the range of 135-185 and did LOTS of reps and sets and what not.

Months 3&4: Worked within 185 and 235.

etc...

I spent time working within a weight range and I perfect that for quality, volume, intensity, whatever.

My point is, stop doing this whole 1 set is the only set I need to do BS.

Clearly you need to do more. So far everything you've done because some other authority figure has told you to do has proven itself to be generic advice not customized to suit your needs.

The exercises SouthernLord has listed above are EXCELLENT. You shouldn't do them in one day. They should be spread out on different days.

Do Pistols, Step ups and Lunges on one day in that order from the most complex movement to the easiest.

Do Overhead Squats with a Broomstick and Broomstick Squats on another day.

Here is a training template I used when I got back into lifting:

Deadlift Day
- Deadlifts - depending on what Eric wants me to do
- Bulgarian Squats 2x6-8
- Glute Ham Raises 2-3 sets
- Grip Work

Military Press Day
- Military Press
- Row Variant (Currently dumbbell rows)
- Press Variant (i rotate between flat db presses and uni shoulder presses)
- Tricep Exercise

Squat Day
- Squats 5x5 or 3x5, 2x8 or something. since we're not in any hurry for this i dont need anything set in stone
- Unilateral RDLs 2x6-12
- Regular RDLs 2-3x8-12
- Grip Work

Bench Press Day
- Bench Press maintenance work; Speed-Strength work @ 70-80% or 1,2,3,4,5RM testing
- Pull-ups Density Training
- Row Variant (barbell rows probably)

--x--

Look at my log which I linked above. I have everything I did to get back to Deadlifting. You should read up on it because it will help you and some things which occurred to me at the time will be recorded in that log.

 

[b fold the truth]

10 days after a full hamstring tear (I was black from the top of my butt crack till the bottom of my foot) I was doing box squats with my body weight. I actually spent near 3 minutes on the box, in tears, before I made my first rep. My training partner tried to "spot" me and I called him a few choice names. Then I did 10 minutes of stepping up and down the stairs trying to support myself.

Just an idea of what I did with my worst injury.

 

[Andalite]

10 days after a full hamstring tear (I was black from the top of my butt crack till the bottom of my foot) I was doing box squats with my body weight. I actually spent near 3 minutes on the box, in tears, before I made my first rep. My training partner tried to "spot" me and I called him a few choice names. Then I did 10 minutes of stepping up and down the stairs trying to support myself.

Just an idea of what I did with my worst injury.

shit. I don't think I'd be able to do that. Very bad ass!!!!!

 

[b fold the truth]

shit. I don't think I'd be able to do that. Very bad ass!!!!!

Go to a physical therapist...he won't have you sitting around. My dad is 400 lbs and just had knee replacement surgery in January. The day of or after his surgery the Dr's had him up and walking (in pain). Natural movement is the best thing for basically any injury (which is what makes machines dangerous...it isn't natural movement).

 

[Tblock1]

Here's another cool article em:
TMUSCLE.com | Issue 628

The reason I suggested doing machines and shit was more sarcastic than anything, because looking at his routine that is what happens:

-progression on big lifts
-injury
-machine work
-back to progression

I was hoping my comment would help him see how boring it would be lol!

 

[Tblock1]

Also, I looked at your old log andalite cool stuff! But seriously, wtf, you doing bench ???? WTF???

 

[Andalite]

Also, I looked at your old log andalite cool stuff! But seriously, wtf, you doing bench ???? WTF???

I used to find it cooool

 

[ExtraMile]

Damn not worked out since last week. Was planning on lifting on Friday but Thursday was the last day of school so we were all in suits and limo's at school and then went to a party afterwards, didnt really sleep all night except for about 30mins on a kitchen floor at about 5.30 in the morning until I got woken up and had some more to drink lol, slept again when I got home on Friday from about 3.30 to 6.30 and hadnt eaten much at all that day and wasnt really in any state to go and lift lol. But I ate over 1000kcal before bed that night so went to the gym today (Saturday) morning after breakfast.

This is the first time I have missed the gym for a party...

Anyway did bench today and 1+ rep day and it went freakin awesome. Was expecting to only get 1 or 2 reps since Iv not lifted in ages, it was a morning workout which for me usually arnt so good and because of what had happened the 2 days before. About a 5 weeks ago when I took my 3rm's my benchpress 3rm was 220. Since then I have had two bench sessions...

Benchpress
88 x 5
121 x 5
154 x 3
176 x 5
198 x 3
220 x 5 PR hell yeah!
116 x 10
116 x 10
116 x 10
116 x 10
116 x 10 very little rest between the 116 sets...

Chest Supported Face Pulls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10 PR very litte rest between these sets too

managed to make a make shift chest supported facepull by using the preacher curl pad and setting the seat real low. I will do this instead of db rows on bench day for now until my back is better.

awesome workout!

I used to find it cooool

benchpress is cool!

 

[Andalite]

benchpress is cool!

Lying on your back and exercising is NOT "cool"



On a more serious note, did you bother to read anything I and SouthernLord posted above?