Thanks, BugeishaAD. I’m usually not so meticulous, but this summer I have time to sleep, eat, and focus on training.
Gabex, if you’re going to steal my programing, I’ll give you my paypal information. Just kidding, bro. To make it as effective as possible, I recommend you change the prehab circuits up to specifically address 1 or 2 nagging problems you have. I get sore shoulders from supraspinatus/biceps long head/subacromial bursa being impinged between the acromion and humerus when I do overhead pressing, which is why I do the YTLWs. Getting lower traps strong helps with healthy upward rotation of the scapula in overhead pressing.
As for the prone internal rotations, they work on strengthening subscapularis so he can do a good job in assisting pec major during my horizontal presses. Previously, I would strain my pec all the time (4 total), and the pain and strain has gone away after doing such a crazy volume of prone internal rotations.
[quote]Ad B wrote:
Good to see some vids up flow, prowler looked disgusting
Are you using DB’s or a BB on your Bulgarian squats?
What gym do you train at, thats a nice set up you’ve got there.
PM me when you can
[/quote]
Thanks!
It’s the campus athlete gym. My bud from the video hooked me up. The platforms are great, there is chalk all over the place, you can blast music as loud as you want, and you can grunt like a viking.
Diet is looking good so far. If anything, I need to eat more.
Yates Rows went way up. . . My back strength is going up like nuts. Push Press huge PR. Came out of nowhere.
I’m at an age where I, given adequate sleep, all I have to do is eat more to recover more. Magic magic magic magic. It sucks to eat so much, to be honest. Interesting the change in feeling you get when your body is saturated with nutrients.
[quote]gabex wrote:
I meant to ask about your prehab/rehab work… Are you coming back from a previous injury? Or just trying to lift smart? Both?[/quote]
Left knee hyperextended, which has had ‘echoes’ on my movement patterns even today. Still trying to fix that.
Right shoulder girdle imbalance, which lead to some pretty fun pec major strains.
Herniated disk. Likely at L5-S1. That is where I had the greatest instability when I went through Gray Cook’s Selective Functional Movement Assessment.
Overall, I’ve moved very poorly up until I started to train myself to get movements from the proper joints.
Still a work in progress.
Also, every athlete should do some sort of prehabilitation. It is the ‘X’ factor that is too frequently ignored.
This sucks, but this training cycle is going to be messed up.
I’m participating in a study, which I’ve detailed before. I have to do 8 lower body compound exercises with 3-8RM loads on Monday and Wednesday of next week. I don’t know how that type of stress compares to what I usually do in a training week, so I’m going to have to play it by ear. If I feel strong, I’ll continue the cycle after next week. Otherwise, I may take a deload and start my hypertrophy cycle earlier.
Anyways. . .
[b]Monday[/b]
A. Power Clean
3RM
B. Back Squat
6RM
C. Sumo Deadlift
6RM
D. Reverse Lunge
8RM
[b]Tuesday[/b]
A. Bench Press
4X4
B. Chin Up
2X6-8
C. Seated Cable Row
2X12
D. Prehab Circuit
[b]Wednesday[/b]
A. Power Snatch
3RM
B. Deadlift
6RM
C. Front Squat
6RM
D. Forward Lunge
8RM
[b]Friday[/b]
A. Push Press
Singles if strong, lighter 4X4 otherwise
B1. Yates Row
3X6-8
B2. Weighted Push-Up
3X6-8
C. Seated Cable Row
2X12
Then I’m doing active recovery stuff over the weekend.
The following Sunday, I’m doing those same exercises for half the reps I tested at with all this crazy scientific stuff hooked up to me. After that, I’m going to push my schedule back 1 day and go into the gym with the intention of doing 6 singles or 3-5X3-5 on my main exercises with moderate volume on my assistance.
AM Weight: 212.0
Looks like the weight gain may actually be going too quickly. We’ll see how tomorrow looks.
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body Testing[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Low-intensity jumping and bounding drills
B. Power Clean 180X6 Baseline PR
C. Deadlift 320X10 PR
D. High-Bar Squat 235X7 Baseline PR
E. Reverse Lunge
145X10 Left side 155X10/side PR
F. KB Straight-Back Situp into Lunge
15X5/side
20X5/sideX2
Power Cleans were restricted by my form, especially. I am good for much more weight, but I have minimal second pull, which is definitely a factor in how much weight I can lift.
Deadlift was good. First few reps were touch and go, but I slowed down for the last 6 or 7 reps. I could have squeezed out another rep, but I wanted to leave some in the tank for back squats. I feel like the deadlifts really hurt my performance on the rest of the lifts. That was extraordinarily taxing. Maybe testing high bar back squats and deadlifts on the same day was a bad idea. . .
I thought I had never done high bar squats before, but I looked back and I was doing them way back when. I was upright this time. My abs and back are strong enough to keep me upright on back squats now! Even high bar!!! WOOT. I should start training these, as I am MUCH stronger with low bar position. Funny, my front squat strength is only 10 lbs. behind my high bar back squat. That is so screwed.
Did the reverse lunge with very slow tempo. I’ll be sore, that’s for sure.
Ad B, I had to change up the program for purposes of pre-testing for a study on knee forces during heavy lower body compound exercises. I’m a subject/torture volunteer for the study, so I just do what they tell me to do.
It’s cool, though. I get free gatorade, protein shakes, and the opportunity to train in what is widely renowned as the world’s best training facility.
Ad B, I had to change up the program for purposes of pre-testing for a study on knee forces during heavy lower body compound exercises. I’m a subject/torture volunteer for the study, so I just do what they tell me to do.
It’s cool, though. I get free gatorade, protein shakes, and the opportunity to train in what is widely renowned as the world’s best training facility.
First was looking at the IGF and inflammation response to weight training. It was two different sessions, a morning (on one day) and afternoon (different day). we had to be fasted for at least 10hours for both sessions and have blood samples taken before and after the sessions. that was hell!
The second wasnt so bad, and was actually a fun one to do. Looking at running economy and the use of orthotics. Had a musculoskeletal evaluation of my feet and orthotics made. then I had to go back and have about 6 different EMG sites monitored whilst hooked up to a gas analyiser. Looked like freakin Ivan Drago in the training montage!
I got to keep the orthotics which would have cost at least $150