Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

You are such a rebel!

Good looking session, despite the shoulders. Hope you get better.

Ha! Reprobate, is more like it...but the BBer style lift may be a timely re-discovery since my mid-back is still giving me fits. Anyway, thanks for the encouragement (as always).

Great pic.

Gironda: Oh man I havent heard that in years. Years back, I trained in a gym in Oly and one of the regulars there grew up with Weider and Lalanne [back in the welding shop days]. He was big on those too. Despite his age, the guy was crazy strong.

Hey, thanks, Cmoore. My initial thought was like that "McKayla's not impressed" meme floating around. But on second glance, I'm showing some size gains in comparison to last season at a similar BF% level.

Thanks for sharing the Weider/Lalanne connection; your iron roots run pretty deep!

[mharrislove]

Delts w/calves

Dig

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

DELTS/CALVES

Standing BB presses
bar x 10 wu
115 x 5
115 x 8
135 x 5
135 x 8
160 x 5
160 x 5+3 --- @#$%^&!, mid-back fubar at rep 5

This problem hit me recently while doing a bench press arch, and it came back today. I did everything that I could to pop the joint back into place, and was well enough to go on. But it's still bothering me well after the workout. The discouraging thing is that it occurred with moderate weight and using the typical form as I've done before 100s of times - it's not like the weight got away from me. Ah, the joys of advancing age, genetics, and dumb luck...


Russian kettlebell clean & press
40 x 7 / 40 x 7
50 x 6 / 50 x 6
60 x 5 / 60 x 5


Seated laterals SS w/standing BNPs
35 x 10 / 100 x 6
35 x 10 / 100 x 6
35 x 10 / 100 x 10 --- drop set/finisher
---> Seated DB presses, 50 x 22

mid-back started to loosen up a bit...


Behind the back BB shrugs
135 x 20
225 x 15
315 x 10


The "Take that you lazy bastard!!!" High Frequency Sets
________________________________

"Gironda" BB presses
135 x 10
135 x 15
135 x 22

No fancy seated flye machine at the mom-and-pop gym, so I went with these...









________________________________


Single-limb leg press adapted heel raises SS w/DB front raises
2 plates x 12 / 30 x 10
2 plates x 12 / 30 x 10
2 plates x 12 / 30 x 10


"Grandpa's" heel raises (using leg press)
------------- knees flexed
2 plates x 20
3 plates x 20
3 plates x 20





Impressions:

[bamazav]

Hey, thanks, Cmoore. My initial thought was like that "McKayla's not impressed" meme floating around. But on second glance, I'm showing some size gains in comparison to last season at a similar BF% level.

Thanks for sharing the Weider/Lalanne connection; your iron roots run pretty deep!

Can't wait for the day when I am somewhere and say, " I remember a conversation with MHL, Cmoore, Bo_Flecks, 2nd_Chance (pick one)..." and the reply is, "Wow! Your iron roots run deep."

[hazto]

Great work as always, pic looks great also. A lot of hard work going on. When you talk off season, on season, do you compete or just referring to your nutrition or training mix? Thanks David

[ArchAngel'73]

Great work as always, pic looks great also. A lot of hard work going on. When you talk off season, on season, do you compete or just referring to your nutrition or training mix? Thanks David

MHL does not compete.

He

IS

the competition.

[induced_drag]

Nice....Thickness all the way around. Arms are looking stout.

I saw you tweeked yourself on OHP. I have done that too. I have to really concentrate on not over arching when straining to get the last reps. My body wants to lean back and recruit chest. Concentrating on keeping my chin down helps a lot with curing me of that tendency. Not sure if this is what you were dealing with.


Any.....VERY nice....as always.!

[mharrislove]

Can't wait for the day when I am somewhere and say, " I remember a conversation with MHL, Cmoore, Bo_Flecks, 2nd_Chance (pick one)..." and the reply is, "Wow! Your iron roots run deep."

That's pretty awesome...I hope to live up to that standard one day.

Great work as always, pic looks great also. A lot of hard work going on. When you talk off season, on season, do you compete or just referring to your nutrition or training mix? Thanks David

I'm talkin' competition...

MHL does not compete.

He

IS

the competition.

Not enough reps in the world for that post...

Nice....Thickness all the way around. Arms are looking stout.

I saw you tweeked yourself on OHP. I have done that too. I have to really concentrate on not over arching when straining to get the last reps. My body wants to lean back and recruit chest. Concentrating on keeping my chin down helps a lot with curing me of that tendency. Not sure if this is what you were dealing with.


Any.....VERY nice....as always.!

Thanks for the props, ID. And you're pretty close to the mark on your OHP assessment. However, whatever compensatory motion I use on the OHPs would normally not be an issue. But I popped the joint out of place doing a friggen bench press arch last week, and it was re-aggravated on the OHPs during its weakened/FUBAR state.

[FlaIronMind]

mhl does not compete.

He

is

the competition.

qft

[VoxExMachina]

Sorry to hear the back is giving you issues again, MHL. I have a few dents and dings I have to work around, but luckily not the spine.

I don't remember: have I asked how you injured it in the first place?

[mharrislove]

Sorry to hear the back is giving you issues again, MHL. I have a few dents and dings I have to work around, but luckily not the spine.

I don't remember: have I asked how you injured it in the first place?

Well, it depends on which back pain we're talkin' about.

Mid-back: last week was the first time I have ever experienced pain or an injury in this area. After assuming the bench arch position and performing the lift off, a joint appeared to pop out of place. It seemed to resolve, but was irritated with my last round of OHPs.

Low back: in the mid 90's I was doing leg presses with a bigger and stronger workout partner and I allowed my lower spine to curve forward as the weight was descending. It was the only time that I sought medical attention for a lifting injury.

The L5 problem reappeared while doing leg presses during my comeback in 2010 (despite much more close attention to form; that's when I swore them off, and have not performed them since). And a major re-occurrence happened in the winter of 2011 while leaning forward to put on some working boots.

qft

Many thanks, my friend.

[Akudela]

Well, it depends on which back pain we're talkin' about.

Mid-back: last week was the first time I have ever experienced pain or an injury in this area. After assuming the bench arch position and performing the lift off, a joint appeared to pop out of place. It seemed to resolve, but was irritated with my last round of OHPs.

Low back: in the mid 90's I was doing leg presses with a bigger and stronger workout partner and I allowed my lower spine to curve forward as the weight was descending. It was the only time that I sought medical attention for a lifting injury.

The L5 problem reappeared while doing leg presses during my comeback in 2010 (despite much more close attention to form; that's when I swore them off, and have not performed them since). And a major re-occurrence happened in the winter of 2011 while leaning forward to put on some working boots.

At least you got injured while doing something commendable. When I dislocated my knee, I was just acting drunk and stupid. That still gives me problem. Either way, I'm sure it'll pass quickly enough and those OHP's will go on without a hitch.

[mharrislove]

At least you got injured while doing something commendable. When I dislocated my knee, I was just acting drunk and stupid. That still gives me problem. Either way, I'm sure it'll pass quickly enough and those OHP's will go on without a hitch.

Here's hoping that you're right; I stayed away from the gym today just to give the back a little time (I still hit the cardio at home, though). I was thinking about lifting A LOT this afternoon. So, I may give it a go tomorrow.

[llahhsoj]

That's pretty awesome...I hope to live up to that standard one day.



I'm talkin' competition...





Not enough reps in the world for that post...



Thanks for the props, ID. And you're pretty close to the mark on your OHP assessment. However, whatever compensatory motion I use on the OHPs would normally not be an issue. But I popped the joint out of place doing a friggen bench press arch last week, and it was re-aggravated on the OHPs during its weakened/FUBAR state.

Do you use a powerlifting style bench mharris?

[mharrislove]

Do you use a powerlifting style bench mharris?

Yes.

[llahhsoj]

Yes.

I've tried that style. It doesn't work at all for me.

[mharrislove]

I've tried that style. It doesn't work at all for me.

Explain... Muscle growth, strength gains, general performance, or what?

[llahhsoj]

Explain... Muscle growth, strength gains, general performance, or what?

I can't lift as much doing it that way. I watched all of those "So you think you can bench videos". I know Dave Tate is super-smart, but doing it his way, messed me up for a few months. Also, I believe that a bodybuilding style bench is a better indicator of chest strength, basically because a powerlifing style turns bench into a whole body excercise. I'm also short. I don't really need to manipulate any ROM in anything.

I put 225 on myself one time because I got a leg cramp trying the PL style. I'm not knocking it, just isn't for me. I can't squat in a powerlifting style either.

[VoxExMachina]

Well, it depends on which back pain we're talkin' about.

Mid-back: last week was the first time I have ever experienced pain or an injury in this area. After assuming the bench arch position and performing the lift off, a joint appeared to pop out of place. It seemed to resolve, but was irritated with my last round of OHPs.

Low back: in the mid 90's I was doing leg presses with a bigger and stronger workout partner and I allowed my lower spine to curve forward as the weight was descending. It was the only time that I sought medical attention for a lifting injury.

The L5 problem reappeared while doing leg presses during my comeback in 2010 (despite much more close attention to form; that's when I swore them off, and have not performed them since). And a major re-occurrence happened in the winter of 2011 while leaning forward to put on some working boots.

I would have never guessed leg pressing was the culprit. I'll have to keep a better eye on my lower back arch while using mine. I do feel like sometimes the butt moves forward off the seat at full ROM due to the geometry of the machine (and my lack of flexibility). Never feel any back pain, though. But I'm sure it's one of those deals where you never see it coming.

[mharrislove]

I can't lift as much doing it that way. I watched all of those "So you think you can bench videos". I know Dave Tate is super-smart, but doing it his way, messed me up for a few months. Also, I believe that a bodybuilding style bench is a better indicator of chest strength, basically because a powerlifing style turns bench into a whole body excercise. I'm also short. I don't really need to manipulate any ROM in anything.

I put 225 on myself one time because I got a leg cramp trying the PL style. I'm not knocking it, just isn't for me. I can't squat in a powerlifting style either.

I appreciate your comments regarding your experience. And, yes, I've never gotten a leg cramp doing the BBer style either, but I have had to rack a bar when a flexed calf locked like a bear trap during a PL bench session!

Anyway, it's always tricky when you start talking about how strong a singular muscle group is during the performance of a compound lift. Even in the BBer style bench press, while being pec-centric, there is still a lot going on in the ancillary muscle groups. But I get your general point.

While it's true that the PL style bench and Dave Tate tips helped me to regain my 3-plate bench in 2011, I really re-committed to the PL style out of necessity after a handle on the dip machine slipped out of my hand while doing nearly the whole stack and killed my shoulder. Upon recovery, the PL style was the only way for me to use the BB (and DBs, really) during my slow return back to semi-respectable weight.

But despite that experience I would pause before saying that the strict PL style or Tate technique is the only way to go for an effective bench performance. As much as I abhor the "everything is different for everybody" mantra (that misinterpreted idea is effectively making people stupid about general lifting principles, IMO), that ethos has some legit merit when it comes to optimal PL form due to variation in body dimensions and its effect on biomechanics. Your arms are relatively short; mine are relatively long; that has HUGE implications for what we would consider our ideal form. The same type of thing applies to the other basic lifts - most obvious being how low one should squat down before starting a DL pull. Arm:torso proportions and upper body:lower body proportions dictate much of what constitutes "optimal" form during deads - not what some damn YouTube vid says.

Therefore, I don't doubt you for a minute. FWIW, I may have to lean hard on the bodybuilding version of the bench press - albeit, with lighter weight - until my back is good to go.

[mharrislove]

I would have never guessed leg pressing was the culprit. I'll have to keep a better eye on my lower back arch while using mine. I do feel like sometimes the butt moves forward off the seat at full ROM due to the geometry of the machine (and my lack of flexibility). Never feel any back pain, though. But I'm sure it's one of those deals where you never see it coming.

^^^Unfortunately...this.

[FlaIronMind]

^^^Unfortunately...this.

In my dungeon, I have seen the leg press hobble many. Usually it is people who (a) take on a bench pressing arch while they do it, (b) come off the seat while they press, or (c) literally hold their breath the entire time.

Of course, there once was this mook who tried to catapult the sled off his feet at the descent of his rep...but his rep count ended at zero and that really is a discussion more suited to WTF Moments than it is a serious discourse.

[mharrislove]

Hams and Back

Measures must always in a progressive society




be held superior to men,









who are after all imperfect instruments,




working for their fulfillment.





- Mahatma Gandhi

Okay, ready to regroup after a taking an "injury day off" from training...

Plan A: run the planned program at about 85% capacity, if possible.

Plan B: if deads > 2 plates cause mid-back pain, abandon ship and run a Flex magazine type of workout.

The general idea being - first and foremost - don't make things worse, and aim to be solid (instead of pushing the limits).





warm up:

• standing DB presses, 1 x 15
• seated BNPs with Oly bar, 1 x 10 (test run)
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
365 x 5
315 x 5

This was a good sign; while not in PR land, I was hoping to be able to move 4 plates without pain.


DB RDLs (using Sumo stance)
80 x 10
90 x 8
100 x 6

I decided to skip the supplementary squatting session and save my back for my primary squatting day instead; obviously, the low bar back squat experiment is on hold for now.


Lying leg curls
140 x 13
140 x 11
140 x 10

Still focusing on pristine form rather than moving the whole stack (at least, for now)


Standing leg curls
60 x 12
70 x 11
70 x 10

Performed on weaker leg only







BACK

Chin ups
BW x 10
BW + 45 x 5
BW + 70 x 5
BW + 70 x 5


Bentover BB rows
135 x 10
225 x 15
275 x 8

I wanted to push for 10 reps on the last set, but did not want to take the chance on sloppy reps. Will pick up cable work the next time...



The "Take that you lazy bastard!!!" High Frequency Sets
_______________________________________________

Reverse BB curls
70 x 12
80 x 10
90 x 10


Seated machine flyes
130 x 10
130 x 10
130 x 10

All flye work with 2 sec holds at peak contraction; mild shoulder pain that resolved as the sets went on, so I kept the weight modest and the quality high


_______________________________________________







Impressions:

[mharrislove]

Of course, there once was this mook who tried to catapult the sled off his feet at the descent of his rep...but his rep count ended at zero and that really is a discussion more suited to WTF Moments than it is a serious discourse.

^^^ I know of this "technique."

What has been seen cannot be unseen.

[-=FLEX=-]

Mirin lat spread.

[mharrislove]

Mirin lat spread.

Thanks, bro!

[bamazav]

Great work MHL! Last do look good but then with the chins and rows and other work nothing less should be expected.

[Sillybubba]

Wow. Seriously bro. Those lats are something. You look like a man kite!

[Payton1221]

Chin ups
BW + 70 x 5

DUDE! This is serious. If you've never tried reverse pyramid sets before, they're most interesting to me with weighted chins. When you drop from something like this to something significantly lighter (or drop the weight altogether and just do a burn-out set of BW!), you feel like you can pull yourself 6' in the air.

What has been seen cannot be unseen.

You've been put on notice: I'm using this jewel!

[ironwill2008]

Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
365 x 5
315 x 5

This was a good sign; while not in PR land, I was hoping to be able to move 4 plates without pain.

gj. Looks like maybe your back is feeling a bit better.

Chin ups
BW x 10
BW + 45 x 5
BW + 70 x 5
BW + 70 x 5

Great job here!

[VoxExMachina]

No specific comments to add, so I'll just say GJMHLM.

Just wanted to let you know that I'm following along and taking notes.