Sarge's Lifting Chronicles 2006-2007

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ant. Delt Rev. Pec Deck on Swiss ball with nuetral grip lol:
3 sets, LOL! oh man... don't ask, it was a good workout.

haaaaaaa!!! pretty funny!

curious...why did you do presses last? would have started out with these unless you were trying to pre-exhaust first...

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

which presses, bro? it was pretty much all pressing yesterday.

I did the main lifts that I want to get better at first (CGBP, BTN PP) and did whatever after... which I'm going to cut out and do seated military instead next time

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

what are you cutting out? your core lifts? i.e. CG & OHP?

How did the CG feel?

How about the OHP with the back? Ever catch yourself arching to get weight up?

TGTIMMF

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Front & Side Raise Complex: 25's x12, 20's x 10 or 12, lost count

DB Upright Row: 30's for 8, 35's for 8, 40's for 5

you did these before seated presses right?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

what are you cutting out? your core lifts? i.e. CG & OHP?
How did the CG feel?
How about the OHP with the back? Ever catch yourself arching to get weight up?TGTIMMF

no, no... the delt raises fest. And do DB Military after PP's to get some more work in for muh delts... I hit 160x5 which was more than last week..but i skipped a set... felt like I could have done 5 or 10 more lbs for another set but i wanted to save it for next week.

CGBP always feels good... i love it, it's feeling easier, i'm getting better at them... YAY

OHP is perfect... I wouldn't do anything to comprimise my back right now. Nope no arching... it's BTN... so ZERO leaning, all delts

TGTIMFF is right

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

you did these before seated presses right?

yeah, I didn't have a plan for what was going on then.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

bring on the whip then, woman

pwn3d

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Bring on the naughtiness.

*tapping foot waiting*

 

[FFQuads]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

What's up with all the PR's?? Wow. What was it??.......3 in one day! Shit. Nice work!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

What's up with all the PR's?? Wow. What was it??.......3 in one day! Shit. Nice work!

Thanks man... I think so, well it's the best I can do without being able to dead lift or do bent over rows / any pulling from the floor.

I think once I get up to 4 plates per side on the hammer low row i'll be outa room. There isn't much space left with 3 plates a side now, hopefully I won't be doing them THAT long though

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Clearly you need to figure out a substitute for hammer rows now rather than doing an exercise that is a dead end in terms of progression. Now might be a good chance to work on your overhead pulling (namely chins), since it won't put stress on your back and you aren't pushing (or doing at all) deads/Pendlay rows.

 

[super_rice]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You're probably hitting all those PRs now because you aren't pulling as much!

Thanks man... I think so, well it's the best I can do without being able to dead lift or do bent over rows / any pulling from the floor.

I think once I get up to 4 plates per side on the hammer low row i'll be outa room. There isn't much space left with 3 plates a side now, hopefully I won't be doing them THAT long though

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS: Good call, I will do Chins on back day... before t-bar too, why not.

SR: You got it, man.

_________________________

*UPDATE*

Monday morning I will be having x-rays. YAY! Only 50 green backs!!!!
Chiro's kick ass, I'm going to another Chiro basically down the street for them. Going to pick his brain too after, see what he thinks... a new perspective/opinion never hurts.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS: Good call, I will do Chins on back day... before t-bar too, why not.

SR: You got it, man.

_________________________

*UPDATE*

Monday morning I will be having x-rays. YAY! Only 50 green backs!!!!
Chiro's kick ass, I'm going to another Chiro basically down the street for them. Going to pick his brain too after, see what he thinks... a new perspective/opinion never hurts.

good luck with the new chiro.

and I really do believe update pics are in order here!

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I have no clue what the going rate for x-rays is, but it's great that you're having it done at a price you can afford. With that said, I'm not sure whether having a problem that would show up in an x-ray is a good or a bad thing. Ideally, it'd just be something muscular (like the abdominal imbalance AB found when he had an ultrasound).

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CK: Thanks! It's not that i'll be going to a new chiro from now on (not that you said that, but just saying, lol), just going to this new guys place cuz mine doesn't have the 25,000 dollar machine.

CS: Nor do I, but the last time someone I know had to go they were 500+ including M.D. appts and all that fun stuff. I'm hoping nothing is structurally wrong, but this will determine if the chiro is helping me fight and up hill battle or not. Getting a few more Deep Tissues won't hurt either

The shooting pains really scared the crap outa me. I have a feeling something is not right there sadly. We will find out Monday.
_________________________________
*More Updates*
Hammys finally loosening up a bit... from the SLDL's off a box, I think exactly 7 days ago now, lol. Ridiculous. Streching ROM is back in order, still tight and hurt a bit... but much better. Just in time for another leg workout. Nothing crazy, probably some fluffernutter with a side of PB

Shrugs, Farmers, ect get done too though those are fun!

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Hammys finally loosening up a bit... from the SLDL's off a box, I think exactly 7 days ago now, lol. Ridiculous. Streching ROM is back in order, still tight and hurt a bit... but much better. Just in time for another leg workout. Nothing crazy, probably some fluffernutter with a side of PB

I think I've mentioned this before, but regularly doing light GMs was great for my hamstring flexibility. You have a bar at home, right? If so, doing, say, a set or two of 10 with the bar or trivial weight added (a 10 on each side) daily or at least a couple times per week could be helpful.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ehem...cough, cough cough..... progress pics! LOL

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS: I'll give them a shot. Virtually unweighted... just go for the depth to activate the hams, right? If I get back pain, I'll be mad so i'll wait to try these after we find out what's going on in there monday.

CK:

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS: I'll give them a shot. Virtually unweighted... just go for the depth to activate the hams, right? If I get back pain, I'll be mad so i'll wait to try these after we find out what's going on in there monday.

CK:

Don't make me start a new thread about you posting new progress pics LOL..... where is bunny?????

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

No pics fo u!

If I do post progress anything it'll be lift vids which I haven't done in a long time... they were more of a pain in the ass than I though and time consuming.

I should do some new ones though.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS: I'll give them a shot. Virtually unweighted... just go for the depth to activate the hams, right? If I get back pain, I'll be mad so i'll wait to try these after we find out what's going on in there monday.

Good call on not throwing anything else into the mix before Monday. Just think of it as a dynamic stretch rather than as a lift. The only reason I suggested throwing 10s on was that, especially if your hamstrings are very tight, the added weight would make it easier to get a good stretch.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

my bending over ROM is very good, should I go lower than making a 90* angle to get that stretch obviously, right... because before when I was doing heavy GM's I didn't feel it in my hams at all... it was 100% erectors.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

If you keep your heels solidly planted and don't use a ton of knee bend you should get pretty good ham activation.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ah, good call.

Thanks mon.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

No pics fo u!

If I do post progress anything it'll be lift vids which I haven't done in a long time... they were more of a pain in the ass than I though and time consuming.

I should do some new ones though.

Nah, post pics

thanks

~mgt

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Okey dokey... I don't want to be an asshole but I'm not posting pics fuckers, lol.

I think I said before that I may post some in Feb or something a bit after teh holidays and whutnot.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nah, post pics

thanks

~mgt

LOL

GO BUNNY GO!!

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Okey dokey... I don't want to be an asshole but I'm not posting pics fuckers, lol.

I think I said before that I may post some in Feb or something a bit after teh holidays and whutnot.

hey don't call me that, I am a respectable mother of 4 who never uses language like that you fucker!!! LOL

My born again virgin ears can't handle it.

If your going to post pics up in FEb or after the holidays and whutnot, whats the big deal about posting them now, hmmmm?

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

If your going to post pics up in FEb or after the holidays and whutnot, whats the big deal about posting them now, hmmmm?

He wants to be able to blame the holidays, rather than stuff like this, if the pics aren't as good as his last ones.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

He wants to be able to blame the holidays, rather than stuff like this, if the pics aren't as good as his last ones.

LOL, even more reason why he should post them up now before it is too late LOL

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Gezzus H. Christ.

I may post them to get everyone to shut the fuck up.

I blame nothing but myself CS. You should know, I know what needs to be done if I want to be leaner. That's birthday cake left over btw, it has to be eaten... homemade cake can not go to waste.

{I'm not going to reply, comment or entertain any more posts about pics. If I decide to post them, enjoy... if not, you will wait. Yes, I'm crabby as fuck cuz my diet has been shit, lol. I can't wait to get to the gym in a bit... Still at work, NOT helping my mood whatsoever either}

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Gezzus H. Christ.

I may post them to get everyone to shut the fuck up.

I blame nothing but myself CS. You should know, I know what needs to be done if I want to be leaner. That's birthday cake left over btw, it has to be eaten... homemade cake can not go to waste.

{I'm not going to reply, comment or entertain any more posts about pics. If I decide to post them, enjoy... if not, you will wait. Yes, I'm crabby as fuck cuz my diet has been shit, lol. I can't wait to get to the gym in a bit... Still at work, NOT helping my mood whatsoever either}

holy PMSing tee hee nothing but I will quit nagging for now.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

holy PMSing tee hee nothing but I will quit nagging for now.

You have no idea... I think I could ooze cortisol out of my pores right now if I knew how.

Thank you for not nagging anymore.... better stick to that missy.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I blame nothing but myself CS. You should know, I know what needs to be done if I want to be leaner. That's birthday cake left over btw, it has to be eaten... homemade cake can not go to waste.

I was neither criticizing your eating choices (remember my earlier post about this?) nor asking you to post pics.

Also, you could take it as a compliment that the female readership of your journal is demanding pics.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I really need to ban myself from posting when i'm such a bitch.

*Logging*
W4D5 will post workout in one post tomorrow when I finish it.

Back from the gym.

Feeling much better mentally after exhausting alot of aggression & fustration pulling some weight (shrugs).

I had about 30 or so minutes to lift, gym closed at 9pm EST sucked, I hate being rushed... then I commited mentally to going back tomorrow and relived some pressure of trying to rush through it.

Whey, a little bit of Ruby Red and h20 right now.

Powerade before/during workout.

222.0lbs at gym.

Tonight there will be lots of streching and hydrating with water and thawing out meats tonight to cook tomorrow so I can eat. With these out of state trips being more frequent and not knowing when I'll go i've kept putting off cooking. Not doing that this week.

Probably just end up drinking milk protein powder and waters with some ANPB and some tatoes for tonight.

 

[Tweakle]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mmm.. cake

post lifting vids plz not semi nudes posing in front of the bathroom mirror.

 

[HiDnGoD]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Gezzus H. Christ.

I may post them to get everyone to shut the fuck up.

I blame nothing but myself CS. You should know, I know what needs to be done if I want to be leaner. That's birthday cake left over btw, it has to be eaten... homemade cake can not go to waste.

{I'm not going to reply, comment or entertain any more posts about pics. If I decide to post them, enjoy... if not, you will wait. Yes, I'm crabby as fuck cuz my diet has been shit, lol. I can't wait to get to the gym in a bit... Still at work, NOT helping my mood whatsoever either}

My wife makes a pumpkin cake that's the same. It cannot go to waste.
Or her lasagna. Or her chili. Or her ribs. Or her.....well, you get the drift, LOL.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You have no idea... I think I could ooze cortisol out of my pores right now if I knew how.

Thank you for not nagging anymore.... better stick to that missy.

Lord knows we have all been there, except me of course I am never bitchy LOL.

It's all good.

Hope things are looking up soon.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Uncle Ned in town boy? I am not a fucker btw...

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Tweakle: Would the bedroom mirror half nudes be ok for you then? Vids of step-ups today would have been gheigher, it's the lesser of the 2 evils.

HiD: lol, exactly.... but i'm all done, i've called it off, waved the white flag of submission. Tapped out on the cake.

CK: Gracias

*B-dizzle*: Yes, it's been a rough week. Of course you're not there was nothing negative about that, it's term of endearment, my dear

... incoming training update.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Tweakle: Would the bedroom mirror half nudes be ok for you then? Vids of step-ups today would have been gheigher, it's the lesser of the 2 evils.

I can't believe you fell for his reverse psychology.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 4 Day 5
12.1.2006 - Friday night (farmer's and shrugs then gym closed)
12.2.2006 - Saturday afternoon

Farmer's: 85's for 28 steps, 95's for 30 steps, 105's for 30 steps, 115's for 30 steps

Barbell Shrugs: 225x10, 315x8, 405x5, 455x5, 365x12, 315x10, 225x12
(energy was exhausted, couldn't go for 510 at all, probably take a week off from these and get my eating right)

Cardio: 10 minutes treadmill walk up to 3.8 speed, shin muscle cramped up... streched then...

Step-ups: BWx10, +50x10, +70x8, +90x5, +110x5
(grip was shot holding the 55's were tough... from last night)

GM Stretch: Barx10... felt good, hams still a tad tight

Leg Ext: 90x15, 110x10, 130x8

Leg Curl:90x12, 100x10

Cardio: 10 minutes treadmill up to 4.0... holy crap that's fast walking... too fast, didn't sustain that speed for more than a minute, probably 30-40 seconds or so..

CS: It was a semi-joke.

I had already taken crappy cell phone pics before he posted just for myself to see... not as bad as I thought, though I won't let my waist line get any bigger than it is... as long as my chest sticks out farther and I look good in a t-shirt, it's cool with me right now.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS: It was a semi-joke.

lol, my post was a complete joke.

Will lunges be making a comeback next week?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, gotcha.

Yes. My hams should be fully streched and recovered then. Ready for more abuse. Lunges suck.

No, wait. Let me back pedal. I suck at lunges.

A few weeks (or more) of doing them should start to remedy that.

Maybe doing them a couple times a week would help with that.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sunday
12.3.2006

12 minutes of walking treadmill cardio up to 3.8

Decline abs with not an extreme decline like before... felt MUCH better, did BWx10 and +20x8 ... yay.

some hypers... bwx10, +25x10...

tried seated GM's with just a bar, ...felt good Barx10 or so

basically some light, random core work, then more cardio.

12 minutes of walking treadmill cardio up to 4.0 (maintain 3.6 on average I'd say)

I went hypoglycemic before the gym, that's not fun. Waited for the juice I pounded to kick in ... layed down, ect...

Feeling great now.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

hypo ehhhhhhh Glad you feel better. XRAYS tomorrow!!! woo hoo

i have doc appt too. yeehaw

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

w double zero t times two

Doctor appts all around fun. OI! I just rememberd, I gotta get up and out early for that appointment, lol...crap.

I have been waking up at 7:15am the past 2 mornings... it's been odd, then I go back to sleep though for a few more hours, hehe.

 

[Kabeetz]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 4 Day 5
12.1.2006 - Friday night (farmer's and shrugs then gym closed)
12.2.2006 - Saturday afternoon

Farmer's: 85's for 28 steps, 95's for 30 steps, 105's for 30 steps, 115's for 30 steps

Sarge, not to sound like an ignorant ass, but how do u do farmer's in a gym setting? I've wanted to try that but don't have access to "strongman" equipment. I am assuming its with a barbell across your shoulders/back like squats? And then walking up and down an aisle or whatever?

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dumbbells.

But I like the idea of sarge wandering around the gym with a barbell on his back and clotheslining assclowns who're too busy checking themselves out in the mirror to watch where they're walking.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dumbbells.

But I like the idea of sarge wandering around the gym with a barbell on his back and clotheslining assclowns who're too busy checking themselves out in the mirror to watch where they're walking.

dont give him any ideas lol

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

LOL @ CS... good ideer!

Kabeetz: CS is right. Dumbells. 115's = one 115lb DB per hand... 230lbs total.

It's great grip strength work and total body, like GPP kinda.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

glad your feeling better

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks CK I appreciate it

It's snowing today.... damn midwesterners sending that crap over hea

Ridiculous heart burn.... wtf. It woke me up all night and it's still bad.

Any remedies?

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

i would not supp with vit c when you have it....always makes mine worse. just keep eating a bunch of tums chewables or mylanta...there's a bunch of home remedies out there but i don't think any of them really work.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks CK I appreciate it

It's snowing today.... damn midwesterners sending that crap over hea

Ridiculous heart burn.... wtf. It woke me up all night and it's still bad.

Any remedies?

1 teaspoon of white vinegar

or

apple cider and vinegar

or

gum

pr

Instructions: Pour 1 teaspoon of baking soda in a glass. Run water until it is slightly warmer than room temperature. Put in enough water to dissolve baking soda and continue adding water until it is a clear liquid. the warmer the water the better it works but keep in mind you must drink it right away so it shouldn't be too hot. It always gives me instant relief and lasts for days. For a teeth whitening tip brush your teeth afterwards the baking soda residue on your teeth will help whiten them.

or brocolli

got these all from the web, I don't know if any of them work, I have never had heartburn.

hope it gets better

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks u 2... finally went away... popped 2 tums earlier.

x-rays are being "processed" so don't ask yet, lol... i have to go pick them up on lunch break

I can't wait to see what it looks like in there.

 

[jpt]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, gotcha.

Yes. My hams should be fully streched and recovered then. Ready for more abuse. Lunges suck.

No, wait. Let me back pedal. I suck at lunges.

A few weeks (or more) of doing them should start to remedy that.

Maybe doing them a couple times a week would help with that.

for cardio sat morning i did lunges on the treadmill at 9% incline speed was 1.6 i believe...did that for 20 minutes....well i did them for as long as i could and then started them up again...i think i went like 8 minutes...then stopped for 2 then 5 minutes and then stopped for 2 and then finished it out...holy fawk bro...lunges def do suck!!!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, i'm not sure I'd be able to stabilize myself doing walking lunges.

_____________________________

*Logging*

Well, I have the 3 x-rays. Going to stop by my chiro tomorrow for him to look at them. They look interesting. I can't really comment more being that i'm not a medical professional.

Greatly looking forward to 205lbs on bench again for reps. As long as I don't take any lay offs or get injured I don't see why this can't keep going up without dead lifting or any other CNS robbing lifts for now. I need that 225 bench damnit... it is Close Grip bench though. I keep reminding myself that; it makes me feel a little better, lol.

315 will be sweet someday.

 

[ProtienFiend]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks CK I appreciate it

It's snowing today.... damn midwesterners sending that crap over hea

Ridiculous heart burn.... wtf. It woke me up all night and it's still bad.

Any remedies?

If you get it often, go to the doc for an endoscopy... if there is tissue damage or if it persistant enough they will prescribe Nexium... which has done wonders for me. For example, I can drink OJ, Beer, and Coffee together ... then eat spicy mexican food.... no problems. Usually, any of those would give me heartburn by itself.

If the heartburn is sporadic (ie... less than twice a month) get some ranitidine (zantac) or famotidine (pepcid)... both work reasonably well.. and can be used as a preventative (ie.. before spicy food or another meal that you know will cause problems).

 

[ProtienFiend]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Also like to mention, eating and then laying down is one of the top causes of heartburn.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

PF: Thanks for all the info man. AHHHH! That probably did it!! I usually don't eat right before I lay down for bed, but I did last night... that burning sensation kept me up all night, I didn't realize until i was awake and coherent in the morning that it was heartburn.

Tums fixed that thankfully.

I can't remember the last time it's happened, so not often at all.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

X-Ray update:

this is uber-non medical terminology, lol...

Slight lordis (sp?) the lower back curve... cuz my sacrum (tail bone thing) and vertebra (lowest one) down there is angled ... so ab strengthening, and mid/upper back is tweaked from tight right erector... different stretches to do now.

yay, no abnormal or fucked up vertebra... it can all be fixed. Light squats are fine, ect... any posterior hitting stuff is ok... light though cuz it's strong back there, just imbalanced. Abs abs abs... and keep rollering my erectors like i do at home that helps.

And I stand up at work as much as I can now.

Now that I think back on it. It wasn't very smart to do the 5x5 without a proper ab strengthening approach

Hind sight is 20/20, right.

 

[ck2006]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

X-Ray update:

this is uber-non medical terminology, lol...

Slight lordis (sp?) the lower back curve... cuz my sacrum (tail bone thing) and vertebra (lowest one) down there is angled ... so ab strengthening, and mid/upper back is tweaked from tight right erector... different stretches to do now.

yay, no abnormal or fucked up vertebra... it can all be fixed. Light squats are fine, ect... any posterior hitting stuff is ok... light though cuz it's strong back there, just imbalanced. Abs abs abs... and keep rollering my erectors like i do at home that helps.

And I stand up at work as much as I can now.



Now that I think back on it. It wasn't very smart to do the 5x5 without a proper ab strengthening approach

Hind sight is 20/20, right.

I am happy for you at it is fixable, that is awesome. Will you eventually be able to do heavier squats or is it light from here on in?

 

[JKurz1]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Also like to mention, eating and then laying down is one of the top causes of heartburn.

I do it every single night........2x...........maybe thats my prob...not heartburn, my stomach pangs in the am......

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Eventually... gotta get everything more in line though.

And get ab strength up to par to keep my core tight. Lack of core work and heavy posterior chain stuff was no good, lol.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Now that I think back on it. It wasn't very smart to do the 5x5 without a proper ab strengthening approach

Not only proper ab strengthening, corrective training in general IMO.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Not only proper ab strengthening, corrective training in general IMO.

What do you mean "corrective" though. I don't understand.

Corrective to fix something before I started 5x5?

Teach on... Teacher

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

What do you mean "corrective" though. I don't understand.

Corrective to fix something before I started 5x5?

Teach on... Teacher

All too often you will see all over this board & in real life, people jump into the strength & power training without looking to correct imbalances and individual needs first (personal ailments, previous injuries etc). I can say that since I know now 1st hand. Stabilization, corrective exercises and core work are becoming very VERY important to me everyday to avoid injury.

If all parts of this fine tuned machine we call a body aren't running efficiently then in the long run the machine may need to severe body work b/c the individual parts were neglected to be begin with, or not addressed in the 1st place.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ok, stop being generalized, lol.

My thread... talk about me.

Now before... would you have known that I had imbalances?

It was obvious I had no erector strength from pics, ect... and the imbalance came along after seriously training my posterior chain without proper ab work.

More recently: I did weighted (slight) decline abs (20lb dumbell) felt great... think I should keep rolling with that?

Or have any other ideas, I mean... I don't want to be spending 30 mintues a day on a yoga ball... but I really do need core work.

Tell me.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ok, stop being generalized, lol.

My thread... talk about me.

Now before... would you have known that I had imbalances?

It was obvious I had no erector strength from pics, ect... and the imbalance came along after seriously training my posterior chain without proper ab work.

More recently: I did weighted (slight) decline abs (20lb dumbell) felt great... think I should keep rolling with that?

Or have any other ideas, I mean... I don't want to be spending 30 mintues a day on a yoga ball... but I really do need core work.

Tell me.

You know you. I cannot tell from a computer or dim vids you posted. If I was there to SEE how you did certain things, sure I could have made those calls. But I wasn't so I couldn't. There is more to core work than decline abs lol

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

X-Ray update:

this is uber-non medical terminology, lol...

Slight lordis (sp?) the lower back curve... cuz my sacrum (tail bone thing) and vertebra (lowest one) down there is angled ... so ab strengthening, and mid/upper back is tweaked from tight right erector... different stretches to do now.

yay, no abnormal or fucked up vertebra... it can all be fixed. Light squats are fine, ect... any posterior hitting stuff is ok... light though cuz it's strong back there, just imbalanced. Abs abs abs... and keep rollering my erectors like i do at home that helps.

And I stand up at work as much as I can now.

Now that I think back on it. It wasn't very smart to do the 5x5 without a proper ab strengthening approach

Hind sight is 20/20, right.

...one of the main things they discuss is lordosis, the extreme spinal arch you just described.

It was obvious I had no erector strength from pics, ect... and the imbalance came along after seriously training my posterior chain without proper ab work.

I haven't seen any of the pics, but I agree with this. Whatever strength imbalances people have before beginning a strength program are pretty trivial compared to the strength they'll add afterwards. The thing that can cause serious imbalances is, in most cases, unequal intensive training, with guys whose only consistently trained compound lift is flat bench being the most obvious and common example.

Sarge, do the same thing for your abs that you did for your erectors: a basic movement or two (holds/sit-ups on a decline bench) trained progressively.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, yah yeah... you and Buns deserve Cookies

I'm practicing the vaccume holds and lower ab contractions as well... while sitting, that helps tremendously.

I'll be adding in a few light G.P. Rows, add in light squats, Light GM stretches, SLDLs... all light to get a good stretch, no heavy hammering of the posterior chain until my abs are stronger.

Treil... I know you have comments If you have time, please enlighten me.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I totally agree w/ CS on this one Sarge - If Needsize and Weighted Decline aren't enought to strengthen your abs then there is a problem somewhere else.

Somewhere on Madcows site it talks about warming up, and decline situps are part of the warm up - so if you weren't doing them M,W,F on the 5x5 then you were missing a step.

Also - if I were you I would do something ala Blut Wump and do BW squats, then add the bar, then add 5kg per week or something like that - another idea would be to do overhead squats w/ a broom stick or something like that.

And for what it's worth ATF squats place more burden on your core than any reverse cable swiss ball exercise could ever hope to. I know your goal is to be strong and you have found the right path to do this - don't let a few strength gaps tell you differently.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Must have not read that part. Yeah... missed a huge step.

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Can you do planks?

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Can you do planks?

I don't know. I'll tell ya later... or if no one's lookin' hop on the floor real quick, lol.

Reference

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I don't know. I'll tell ya later... or if no one's lookin' hop on the floor real quick, lol.

Reference

You already know my thoughts on this pilates stuff Ive been doing vs my old ab work. lol

Building strength is good, just do not forget about improving stabilization.

Hypers, Vacs, declines (IMO focus on ECC contraction NOT how many reps, quality not quantity... you can also as a twist to these), Supermans (Contralateral Supermans too), planks (both front side on back, i.e. 360's), Decline Leg raisies (hitting more Rectus Abdominis)

then the lower back stuff for the erector spinae (hypers & supers noted above), not sure how limited you are there.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ouuuu! Good one's!

Decline leg raises? lol...wtf... will I fall off the decline bench?

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Ouuuu! Good one's!

Decline leg raises? lol...wtf... will I fall off the decline bench?

Here's a ton of ideas as well

http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineLegHipRaise.html

they call them incline here. I just call it a decline bench, sorry

You CAN do ball work if you're a big enough man to not take shit off the other guys on here.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ohhh ok, that makes sense... incline

lol, of course I can. I don't give a shit... I live with pain everyday, it SUCKS... puts me in a shitty mood too. I'm going to do whatever it takes to bring my core up to par and make it stronger.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You CAN do ball work if you're a big enough man to not take shit off the other guys on here.

Just as long as you know your going to get shit from us....lol

I do swissball crunches a few times a month - sometimes I even do leg raises, but DO NOT tell Tony...lol

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, yah yah.

He hasn't posted in here for a month + or so by now i think, so he won't notice

 

[*Bunny*]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ohhh ok, that makes sense... incline

lol, of course I can. I don't give a shit... I live with pain everyday, it SUCKS... puts me in a shitty mood too. I'm going to do whatever it takes to bring my core up to par and make it stronger.

GOOD because as you have noticed by those people you help, and those that PM you for advice & thank you for keeping this journal, you help more people than you realize. Don't ever let that change & become unapproachable.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, yah yah.

He hasn't posted in here for a month + or so by now i think, so he won't notice

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

GOOD because as you have noticed by those people you help, and those that PM you for advice & thank you for keeping this journal, you help more people than you realize. Don't ever let that change & become unapproachable.

My healthy full head of hair fro tends to get in the way though... I freely admit that I may be getting jerry curls soon.






Thank you sweetheart I try to help where I can, though sometimes it's unappreciated... I know, lol.

 

[Cynical Simian]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I do swissball crunches a few times a month - sometimes I even do leg raises, but DO NOT tell Tony...lol

At this point, sarge, I think what you need is just to develop some basic abdominal strength, as evidenced by the fact that a couple sets of bodyweight decline sit-ups kicked your ass for the next week. Given that you do squats, deads and standing overhead work, I think focusing on stabilizers is unnecessary.

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Not posting doesn't mean not reading......lol..........

Sarge, again I have to echo, if you're doing standing overhead work, squats, olymic lifts, deadlifts.....basically any lift where the only thing between the weight and the ground is your body, then you'll be as 'stable' as you can possibly be. I agree with CS that full-range abdominal strength is the only specialized thing that you may want to address. I think getting good at decline situps would be a good start. Just do 2 sets before every single workout as a warm-up.........when you get 2x25, hold a 2.5 or 5lb plate over your head, then add more when you get those 2x25.

Al...do you wear daisy dukes and combat boots while on the Swiss Ball?

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Not posting doesn't mean not reading......lol..........

Sarge, again I have to echo, if you're doing standing overhead work, squats, olymic lifts, deadlifts.....basically any lift where the only thing between the weight and the ground is your body, then you'll be as 'stable' as you can possibly be. I agree with CS that full-range abdominal strength is the only specialized thing that you may want to address. I think getting good at decline situps would be a good start. Just do 2 sets before every single workout as a warm-up.........when you get 2x25, hold a 2.5 or 5lb plate over your head, then add more when you get those 2x25.

Al...do you wear daisy dukes and combat boots while on the Swiss Ball?

DAMMIT - SARGE SAID YOU WEREN"T LURKING IN THIS LOG. I'VE BEEN LIED TO.............

and no - I wear all UA and since it's winter I am wearing the skin tight pants as well which look good @ 5'11" 225 17% BF - you already know I wear UA Tony - I got most of it from your supplier Tweakle.....or is it CS - I forget.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

LoL

Ok, ok. I get it. But doing some stabilization work won't hinder progress, so why not? Especially if it helps my core and thus keeping me tighter and having less back pain.
... I'll make sure to wear my uber-80's pink stripe aeorbic socks for those days lol

...and to the lifting that was tonight, up next...

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 5 Day 1
Day 1 of new streches and keeping abs tight all day.
12.5.2006
Tuesday

4:50pm

Decline Abs: BWx8, +20lbs for 10, +20 for 8
Incline abs, knee raises BWx8

CGBP: Barx10, 105x5, 135x5, 155x3, 175x3, 190x1, 205x3* (= pr weight, not reps though)
*Last rep was tough 1/2 way point and upwards, but I locked it out.

Dips: BWx5, BW(221lbs) +15 for 5, BW+20x8... PR'S WOOHOO! lol...held D-bells with my feet, lol... I have that IronMind dip belt in sight

French Press: 35x8, 55x8*, 80x8
*opps, mis calculation supposed to be 65

Decline Abs: +20x8, +20x8 ... ummm, got carried away with "DO FUCKING CORE WORK" in the back of my head, huh


Full Strech GM's.. All the way down: Barx10, 65x8, 70x8

Cardio: 10 minutes treadmill walking @ 3.4-3.8 speed

Gumby action going on here... then a little more...

Cardio:5 minutes treadmill walking @ 3.4-3.8 speed

6:08pm

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Well at least your not doing your benching on the swiss ball yet..lol

Looks good - nice job on the PR. How close is your grip? Are you ever going back to a standard grip?

 

[needtogetaas]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

smoken

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL: lol... nope. Never! I still want a bigger bench than I've got... even out my pulling leverage a bit.

I put my arms straight out and grip it, usually (depending on the bar used) my index finger is right on the edge of the knurling. Grip is plenty close enough to rub my elbows into my lats on every rep.

I don't have a reason to go back. My shoulders are happy, so am I

Need2: Gracias bro

 

[Scotsman]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

WTF is going on in here, I see talks of swiss balls, UA wear, cut-off shorts?

Just curious.

Keep up the good work sarge.

Cheers,
Scotsman

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

WTF is going on in here, I see talks of swiss balls, UA wear, cut-off shorts?
Just curious.
Keep up the good work sarge.
Cheers,Scotsman

lol... ok.

Cliff notes:

I've had chronic back pain for the past year or so. I finally KNOW what it is, how it happend and I have a plan of attack to remedy it.

It's slight loardis (crap, i still can't spell it, lol) and weak abdominals... I didn't do proper (or much at all) ab work while I strengthend the crap out of my erectors and postierior chain doing the 5x5 for 2 months... then my lower back was so painful i couldn't squat for 3x week after setting PR's, ect.

After that happend, The great bros here helped me get a new layout for avoiding any lower back strain and work my way towards a bigger bench to even out my leverages (405lbs x2 untrained dead lift @ 190lbs last Jan... i think when I got that). Just a weak ass chest I'm bringing up to par.... and NOW...

Doing proper ab work basically, and i'll add in some yoga style stuff to keep my core tight so i don't have back pain. And add in some light postierior chain lifts. It sucks being in pain all day.

Thanks Scotsman I appreciate it! I'm tryin!

 

[Tweakle]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

you learn to tune out pain after a couple of years, not that you probably want to hear that but I think the nerves give up and leave you alone eventually

have you had any adjustments for the lordosis? I have a chronic problem where one hip is 1-2" higher than the other and rotated and need to get it popped 1-2 x a week. not cheap, but keeps me mobile

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

It's funny you say that I think i've lost some sensation on my lower back.

Yes, 2-3 times a week for the past month. lol... my left leg is the one that's usually longer than the other when I first get to the Chiro. after some hip adjustment I'm back to normal. Whoa... 2" off... that's a huge difference man.

This morning was a first, I woke up without cringing and immediatly in any kinda of back pain. Consciously tightening my abs all day and doing the breathless vaccume (as the chiro described them) helped I guess... good news... but when i sat down, damnit! The seat reminded me to keep my core and posture tight.

 

[treilin]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, yah yeah... you and Buns deserve Cookies

I'm practicing the vaccume holds and lower ab contractions as well... while sitting, that helps tremendously.

I'll be adding in a few light G.P. Rows, add in light squats, Light GM stretches, SLDLs... all light to get a good stretch, no heavy hammering of the posterior chain until my abs are stronger.

Treil... I know you have comments If you have time, please enlighten me.

vacuums are good, planks, pilates, yoga, reverse crunches... You could do an ab exercise and stretch the back, another ab exercise, different back stretch, etc..

You can also do your ab routine and follow it up with vacuum holds for a certain amount of time, with increasing time each week. Again it's nice to be aggressive in wanting to fix something just don't over do it would be my caution for you. You don't want to overtrain a muscle either.

I actually don't do any weighted ab as of yet. Last year I did. I have ab soreness most weeks also... If you switch it up enough you can continually progress forward till you hit the point to add in weight.

Right now I train abs 3 days a week.


This is where I started in Mid-Sep each split into 3 days:

30 sec rest between sets:

Lying Leg Raises (2 Failure) 2 sets
Swiss Ball Crunches (2 Failure) 2 sets
Crunches to Side (2 Failure) 2 sets
Vacuums (TVA) (30 sec) (2 Failure) 2 sets

Knee -in's (2 failure) 2 sets
Partial Sit up's (2 failure) 2 sets
Lateral Bridge (2 failure) 2 sets
Vacuums (TVA) (30 sec) 2 sets

Modified V-Ups (2 Failure) 3 sets
Bicycle Crunches (2 Failure) 3 sets
Vacuums (TVA) (30 sec) 2 sets


This is where I am now:

V-Up's (15-25r) 4 sets
Reverse Crunches (15-25r) 4 sets
Bicycle crunches (15-25r) 4 sets
Vacuums W/ Lats (TVA) (105 sec) 3 sets

Roman Chair Leg raise (15-25r) 3 sets
Leg Lifts On Decline Bench (15-25r) 3 sets
Swiss Ball Crunches (15-25r) 3 sets
Swiss Ball Crunches with Rotation (15-25r) 3 sets
Vacuums W/ Lats (TVA) (105 sec) 3 sets

third day is same day as first day.

Ohhh any yes, heavy lifting always will exasperate pre-injured areas, or show you exactly where your imbalances are.
Well I'm really happy all you have is a little lordosis!!!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Treil, that's awesome! Thank you!

lol... I tried planks last night, i think i started shaking after 4 seconds