|
-
01-23-2013, 10:39 AM #1261
-
01-23-2013, 11:15 AM #1262
Thanks a lot for all the responds guys! MUCH appreciated!
UPDATE
Well, I saw the doctor and he basically said my hamstrings and glutes are weaker than my quads and I most likely 'over' exerted them in an effort to keep up with my quad progression. The goal from here is to take 1 week off of lower body training while still training upper body. Then after that week is up, I will add in a lower body day 1x per week, followed up the next week with 2x per week. The problem area is really not that bad but I need to be over cautious, let them heal, and in a week, my legs will be BETTER than ever! My lower body has never recovered as fast as my upper body does so I plan on learning from this and moving on to BIGGER and BETTER things!
In other news, with working 40+ hours per week while going to school, family members being in and out of the hospital, obligations, and TONS of other things that I would rather not discuss, I am extremely sorry to say that I will not be logging quite as frequently as I have been. I plan to try and post as many workouts on my website (www.natural-pursuit.com) as possible and get them in this log as well. My videos will continue to be posted up in my youtube channel as I can get those out faster than writing down all of my things and posting them in multiple locations (I will probably be getting up 3+ videos per week.)
Although this is in NO WAY a good bye, I still need to thank every member particularly in this section! You have all been so helpful and if ANYONE ever needs ANYTHING or ANY HELP at all, don't hesitate to contact me (beastfitness101@yahoo.com would be the fastest way for me to reply to you.)
Hopefully I will still be able to find time to post a couple times per week in here!Last edited by NaturalPursuit; 01-23-2013 at 11:21 AM.
advertising not permitted
-
01-23-2013, 11:56 AM #1263
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Sounds like a good plan! Hopefully the rest does you well
Totally understand your other news. Keep safe and train hard, hope your family are ok
Hear from you soon___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
-
01-23-2013, 12:16 PM #1264
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
Too much volume maybe?
Seriously though - maybe back off a bit. Go back to PHAT and just hit legs twice a week and leave Smolov for when you are healed. I opted to do Sheiko, which has me bench 3xweek knowing my pec strain wasn't 100% and now it's more sore than when I started. Probably not a smart move on my part, but I listen to my body and if it hurts alot, I stop, pack up my ****, and go home. Live to fight another day.
Like another guy said, a little time off won't kill you, but an injury would be detrimental to both your mental and physical progress.
Keep us posted!
-
-
01-23-2013, 12:21 PM #1265
-
01-23-2013, 09:02 PM #1266
-
01-23-2013, 10:11 PM #1267
- Join Date: Jun 2008
- Location: ACT, Australia
- Age: 33
- Posts: 5,172
- Rep Power: 9628
In all honesty mate if your injury was that bad, don't kid yourself. Your body needs more than just a week off if something is up. Take it from someone your same age who used to train with the same intensity and mindset... then lost 220lbs off his deadlift as a result of pushing through and 'grinding out' a VERY SIMILAR injury... it's not worth it, and I guarantee it will set you back. Be smart about this, there's plenty of time to grow and you don't want to spend the next 20 months building your lifts back up to half of what they used to be.
-
01-24-2013, 01:29 AM #1268
Thanks man! Things with the family have been very difficult and just finding enough time to take care of everyone ON TOP of everything else is pretty difficult
Will do! Video released today at 4am isn!
GREAT idea! Will see how things progress
thissss....plus for me, I feel squats mostly in my quads and also feel it is a more natural movement for my body than deadlifts
tbh it is barely an injury...more of a nagging pain that, although I can work through, feel like its time to let it heal completely. No worries bro! I plan on taking lower body off until it heals. Will do this in weekly increments, assess, and then once better ease back into lower body work! Thanks for stoppin in!advertising not permitted
-
-
01-24-2013, 01:40 AM #1269
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
Good job getting to the doctor bro. Play this one safe. I used to pull hamstrings playing sports all the time because my quads over powered the hamstrings. Be safe OP
★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
-
01-24-2013, 03:28 AM #1270
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
If you are hamstring dominant, back off the hamstring work and when we get you back to working legs we will mostly focus on quads only with minor hamstring accessory movememnts. Ill modify your split we wont hit Smolov for at least a month..
Lets try to utilize some accessory work to build up your quads.
-
01-24-2013, 07:13 AM #1271
-
01-25-2013, 02:19 AM #1272
-
-
01-25-2013, 08:39 AM #1273
-
01-25-2013, 11:50 AM #1274
Great work Alex. I've just been catching up.
Good to see you on the Smolov --- you made easy work of the 305 x 9 x 4 (and I saw that 335 x 15 as well) I'm so jealous I'd love to get a single rep with 3pps. I'm also amazed at the accessory volume you've been hitting after the smolov sets --- you're benching strength is really improving. You're also showing lots of cuts on the vids and you're definitely recomping at 190
Bad luck about the glute/ham strain --- that's the issue I've been dealing with for the last 12 months --- your doctor sounds like he's smart because most docs just don't pick up that sort of detail --- most bodybuilders squat with a knees forwards movement that works the quads more, but tends to leave the glutes especially underactivated and a bit weakened. looking at your vids I don't always see your knees, but on the 305 set I can see that you do shoot your knees forwards rather than shifting your @ss back. Moving to a more powerlifter stance (squatting back more) will involve the glutes and help to take the strain from the pyriformis. The best thing would be to incorporate more box squatting for a while as well as all the obligatory stretching
Good luck with that --- I know it won't keep you out of action for longLast edited by fittofattofit; 01-25-2013 at 11:55 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
01-26-2013, 02:43 PM #1275
Keep dem vids coming brah
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
-
01-27-2013, 07:56 AM #1276
Hey Alex!
Nice job with the switch to Smolov. You should see good growth.
Steady as she goes with the injury. Don't risk it.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
-
-
01-29-2013, 01:34 AM #1277
-
01-29-2013, 02:56 AM #1278
-
01-31-2013, 03:01 PM #1279
any updates my friend?
We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
-
02-01-2013, 05:49 AM #1280
-
-
02-01-2013, 06:03 AM #1281
"Been crazy busy...work, school, hospital visits, training members of TEAM BEAST, and slaying it in the gym...here is yesterday's and this morning's workout...hope you brought your bandaids...CAUSE THERE'S GUNNA BE BLOOOOD!!!!!"
Lower Power (quads, glutes, hamstrings, calves) - work on explosiveness
Reverse Banded Squats- 3 sets of 3-5 reps
Green bands + 415 x 3
Green bands + 415 x 3
Green bands + 415 x 3
KILLED those squats! The bands were too close and provided NO help...still able to hit over 4 plates without assistance...NOW. WE'RE. CRUSHIN.
Banded Squats- 3 sets of 6-8 reps
Purple bands + 275 x 6
Purple bands + 275 x 6
Purple bands + 275 x 6
gettin down and EXPLODING UP! Try and keep up...you'll break...I GET BETTER...
Reverse banded sumo deadlifts- 3 sets of 3-5 reps
Green bands + 455 x 3
Green bands + 475 x 3
Green bands + 475 x 3
MORE!!!! Bustin these WEAK.ASS.LEGZ.
Banded Sumo deficit Deadlifts (standing on 2 45 lb plates per foot)- 3 sets of 6-8 reps
Purple bands + 275 x 6
Purple bands + 275 x 6
Purple bands + 275 x 6
standing on 2 plates and feelin an INSAAANE burn in my glutes and hamstrings!!!
Seated Calf press (3:1:1tempo, toes forward)- 4 sets of 6-8 reps
2 45's + 2 25's x 6
2 45's + 2 25's x 6
2 45's + 2 25's x 6
2 45's + 2 25's x 6
BIGGER calves! COME ON!
Sled calf press (3:1:1 tempo, toes
out)- 2 sets of 10-12 reps
4 45's x 10
4 45's x 10
__________________________________________________ __________________________________________________ ______________________________________________
"Workout from this morning...woke up the same as always...focused...excited...AND READY TO KILL!
Push Power (chest, delts, triceps, abs) - work on explosiveness
Reverse Banded Flat Bench Press- 3 sets of 3-5 reps
Green band + 275 x 5
Green band + 295 x 3
Green band + 275 x 5
BLOWING this chest up! Gettin some CRAAAAZY contractions!
Banded Flat Bench Press- 3 sets of 6-8 reps
Purple band + 145 x 6
Purple band + 145 x 6
Purple band + 155 x 6
...the more resistence I add...the better mind muscle connection I have...NEVER GIVING UP!!!
Barbell upright rows- 3 sets of 6-8 reps
155 x 6
155 x 6
155 x 6
YEAH...you read that right...a plate and some change on upright rows...gotta hit 2 plates...delts are BURSTING out of my SKIIIN!!!!
Single arm db side lateral swings ss seated db side lateral - 3 sets of 8-12 reps
Swings (to front)- 40 x 10
40 x 10
40 x 8
Seated- 20 x 10
20 x 8
20 x 8
tricep time...CANT. BE. STOPPED.
Close Grip Bench Press lockouts (stop 6 inches above chest, dead stop)- 3 sets of 3-5 reps
195 x 3
195 x 3
195 x 3
1 arm Tricep Kick backs- 3 sets of 8-12 reps
25 x 8
25 x 9
25 x 9
FINISH this workout off! Time to get some MAAAAAD core work!
Hanging knee bends (2 second holds, db between feet)- 2 sets of 8-12 reps
0 x 8
0 x 8
Decline dumbbell crunch (blow air out and contract at top, squeeze for 2 second)- 2 sets of 8-12 reps
50 x 8
50 x 8
__________________________________________________ __________________________________________________ ______________________________________________
Videos
Review of Core Nutritionals NEW Core MRP - Banana Cream
Shout Out to IFPA and NGA Pro Bodybuilder Derek Natcher
Shout out to Legends of Aesthetics, Chris Lavado, and Matt Ogus
HGH PRO, Glycobol, Restoraid Vlog - After 1 Week
415 Squats and 475 Deadlift Band Work
Quick Supplement Vlog
advertising not permitted
-
02-01-2013, 06:05 AM #1282
-
02-01-2013, 06:22 AM #1283
-
02-01-2013, 06:56 AM #1284
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
Video dump!
Missed ya around these parts, glad to have ya back!★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
-
-
02-01-2013, 08:22 AM #1285
-
02-01-2013, 11:01 PM #1286
KILLED those squats! is right!
Nice work after taking the week off and then nailing the 415 for reps (and you're right......there's almost no assistance there)
I like banded squats because I lack speed out of the hole.
Sumo deads looked really good and those are really strong lifts, even with the reverse bands. Deficits looked really good as well. Strong, strong session Alex and great vids!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
-
02-02-2013, 11:18 AM #1287
Thanks man! Things are just busier than evr!
Thanks man! REALLY thinking this band work is gunna open up all new kinda gainzz
Yeah tryin to post as frequently as possible...just doesnt have enough time for everything
Hey bro! Legs are feeling great! Sore from the workout but glutes and hamstrings feel fresh as ever!
Thanks man! Yeah I need to play around with reverse banded squats more but we'll see!advertising not permitted
-
02-02-2013, 01:11 PM #1288
-
-
02-03-2013, 02:58 AM #1289
-
02-03-2013, 07:15 AM #1290
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
I'm going to be watching dem vids when I get back today. Awesome squats!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
Bookmarks