Starting a new log...
my recent mri showed discs in my cervical thoracic and lumbar spine pressing against my spinal cord.
worst is in my neck, weakness and numbness and constant pain in my right arm.
need surgery, but for a variety of reasons, which i will not get into depth here, i want to delay/put off surgery as long as possible.
I cannot train heavy now, and certain lifts are too dangerous due to the dynamic nature of them, ie my beloved olympic lifts and their variations, so my goal right now is to try to train with extremely high volume with moderate to moderate-heavy loads, with "safe" movements.
I will train every day, revolving around a 4 day repeating micro-cycle.
each day focuses on a particular movement pattern, end result, I am training a particular movement pattern/group of muscles once every five days.
the goal after extensive warmups is 3-7 sets, of 4-6 reps(remember I am at a very advanced training age, 6 reps is high volume for me)
the exception to the above is upper body pulling, where the volume will be 3-5 sets 6-10 reps
I want 15-25 total sets each day.
I will ramp up and down, that is, my 3-7 "work" sets will be of varied loads, ramping up and down at times.
as far as posting, i will not bore everybody to tears with the warmups, or the lower end work sets, I will post only my loads and reps with the top set of each exercise.
day 1- lower body
day 2- upper body vertical pressing
day 3- upper body pulling
day 4- upper body horizontal pressing
day 5- start cycle over with lower body and so-on
this is my last cycle which i JUST finished. minutes ago actually.
trap bar deadlifts, 225kgx6 reps
front squats- 140kgx4 reps
back squats- 200kg x 6 reps (used belt and knee wraps)
snatch grip deadlifts from a deficit 140kgx 6 reps
military press 60kgx6 reps
push press 80kgx6 reps
seated dumbbell press 70lbs x 6 reps
wide grip bnpp 60kgx6 reps
hammer strength seated iso pulldown machine
chest supported rows
seated db curls
bench press 60kg plus 225lbs chain
cgbp 45kg plus 225lbs chain x 6 reps
floor db press 70lbs x 6 reps
push ups with 4 chains on back 6 reps
edit: unless specifially noted, (like Wednesday's top set of back squats where i noted belt and knee wraps) ALL sets and reps 100% RAW, no belt, no wraps, straps, or even elbow or knee sleeves.