A Weak Squatter's Road To Redemption

[Sinaku5]

Yeah I read this. If your cutting, don't train for mass basically. I have to agree with you on this, it's probably pointless. Does that go for face pulls too? I mean, will I really be adding stability to the shoulder if I can't build the rear delt?

For face pulls definitely. You can rehab a shoulder in a deficit, you just won't build much, if any mass.

If you think about it people go who go through rehab programs for their shoulders may know nothing about nutrition but they can properly rehab the muscle, although they may be in a deficit 24/7.

Building stability and rehabbing a shoulder is different from adding mass to it.

[GinjaNinja85]

For face pulls definitely. You can rehab a shoulder in a deficit, you just won't build much, if any mass.

If you think about it people go who go through rehab programs for their shoulders may know nothing about nutrition but they can properly rehab the muscle, although they may be in a deficit 24/7.

Building stability and rehabbing a shoulder is different from adding mass to it.

I thought that the reason that the shoulder would become more stable is if there was enough rear delt muscle mass to balance against the front delt muscle mass. How does it work?

[GinjaNinja85]

w/e Dec 16: 90.4kg
w/e Dec 9: 91.0kg
w/e Dec 2: 91.3kg
w/e Nov 25: 91.8kg
w/e Nov 18: 92.1kg
w/e Nov 11: 92.0kg

- Down 0.6kg. Biggest fall yet and would've been bigger had I not had a 14oz steak and lots of drinks on Friday and a pizza last night.

I had an especially long and hard day yesterday, so I'm gonna try and get my volume day in tonight with a reduced workload as my hips and legs are aching.

[xRequiem]

You need to. How in the hell do you go 4 days without lifting??

[GinjaNinja85]

You need to. How in the hell do you go 4 days without lifting??

I haven't. I done my recovery on Monday and my intensity on Wednesday. Volume was scheduled for yesterday but I'm so knackered from the work I've been doing that I might actually move it again and get some rest.

[Sinaku5]

I thought that the reason that the shoulder would become more stable is if there was enough rear delt muscle mass to balance against the front delt muscle mass. How does it work?

I'm not exactly sure how it works, but I'm sure Andrew (fittofattofit) could probably give you more insight on this as he is a doctor.

But people in rehab programs can still make increase stability in a rehab program regardless of their diet so there must be more behind it.

[klaery]

Weight loss looks like its going good

I put a vid up of what I call face pulls in my log for you as we were talking about it the other day. I think rear delt strength helps with stability regardless of the mass. As you know you can build strength without having to be on a surplus.

[GinjaNinja85]

It's been a week since I last trained. All the work I've been doing has seriously caught up with me. I literally couldn't get out of bed on Monday so I called in sick and just slept. It was my first day off for about 3 months and I just slept for 14 hours. Never felt so exhausted in my life.

All I've done is eat like sh!t for the last week and work myself into the ground. I could quite happily not go near a barbell for another week but I'm gonna do some ramped sets for volume tonight and try to eek out a good intensity day. Oh my god I feel like sh!t.

[xRequiem]

was wondering what happened to ya. i've had weeks like that too. seems like most of the other guys on here work office jobs as opposed to what we do. i've been working 7 straight days off one then work 5 then off two. it'll catch up to you very quickly.

try to get down a few pizzas and couple gallons of milk if you can

[pyaarawala]

It's been a week since I last trained. All the work I've been doing has seriously caught up with me. I literally couldn't get out of bed on Monday so I called in sick and just slept. It was my first day off for about 3 months and I just slept for 14 hours. Never felt so exhausted in my life.

All I've done is eat like sh!t for the last week and work myself into the ground. I could quite happily not go near a barbell for another week but I'm gonna do some ramped sets for volume tonight and try to eek out a good intensity day. Oh my god I feel like sh!t.

You can get through it man! Just remember all the hard work you've put in so far. Don't wanna ruin it. Good luck!

[Sinaku5]

Weight loss looks like its going good

I put a vid up of what I call face pulls in my log for you as we were talking about it the other day. I think rear delt strength helps with stability regardless of the mass. As you know you can build strength without having to be on a surplus.

This. Rear delt strength will definitely help.

It's been a week since I last trained. All the work I've been doing has seriously caught up with me. I literally couldn't get out of bed on Monday so I called in sick and just slept. It was my first day off for about 3 months and I just slept for 14 hours. Never felt so exhausted in my life.

All I've done is eat like sh!t for the last week and work myself into the ground. I could quite happily not go near a barbell for another week but I'm gonna do some ramped sets for volume tonight and try to eek out a good intensity day. Oh my god I feel like sh!t.

Sorry to hear that. Its funny when I feel like crap it seems like every one else who's logs I follow feel pretty bad.

As you know my power day was bad and I've just been feeling a bit beat down lately.

Push through it safely. Looking forward to seeing those lifts man

[GinjaNinja85]

was wondering what happened to ya. i've had weeks like that too. seems like most of the other guys on here work office jobs as opposed to what we do. i've been working 7 straight days off one then work 5 then off two. it'll catch up to you very quickly.

try to get down a few pizzas and couple gallons of milk if you can

You need to make sure you get enough rest or it really does start beating you up.

Not sure about the dirty bulk. I'm feeling like I really need to clean my diet up and start eating more complex carbs. I'm on a constant energy slump at the moment.

You can get through it man! Just remember all the hard work you've put in so far. Don't wanna ruin it. Good luck!

Thanks. I think if I can recover, ie, get enough sleep by my next intensity day then I'm still gonna shoot for some PRs. Even if I'm still tired I'll probably have a go.

Sorry to hear that. Its funny when I feel like crap it seems like every one else who's logs I follow feel pretty bad.

As you know my power day was bad and I've just been feeling a bit beat down lately.

Push through it safely. Looking forward to seeing those lifts man

I missed your power day. Did you shoot for 3 plates?

[Jasonk282]

Sh!t happens...man up and squat...

Your bulk is going good though.

[GinjaNinja85]

Sh!t happens...man up and squat...

Your bulk is going good though.

Lol.

And I'm cutting.

[Jasonk282]

Lol.

And I'm cutting.

I saw that it said 205lbs. Well that would sorta explain your whole energy thing.

[GinjaNinja85]

I saw that it said 205lbs. Well that would sorta explain your whole energy thing.

Yeah, could play a part, but the exhaustion is 100% work related. Last weekend was brutal. My knees and hips were shot. I'm feeling ready to go again now though, so I'm going to the gym soon to go volume crazy

[GinjaNinja85]

TEXAS METHOD #4

VOLUME DAY

color code:
blue = pr and completed all reps
red = fail

SQUAT
5 x 110kg
5 x 110
5 x 110
5 x 115
5 x 115

LYING TRICEP EXTENSION
10 x 27.5kg
10 x 27.5
8 x 27.5

POWER CLEAN
1 x 67.5kg

PENDLAY ROW
5 x 67.5kg
5 x 67.5
6 x 67.5
6 x 67.5
5 x 67.5

LATERAL RAISES
10 x 6kg
10 x 6
10 x 6

FACE PULLS
12 x 16kg
12 x 16
12 x 18

BACK EXTENSIONS
5 x 5kg
8 x 5

COMMENTS
When I arrived I decided to do straight sets at the same weight as last week due to the fatigue of my worklife but I didn't quite stick to the plan. If I go for a 135 squat on intensity, that would make a 110 volume day 81.5% of that. Quite a low intensity to spur progress. I realised this halfway through my sets and upped the weight to 115 just to be sure this was a quality VD. Puts the average workload at 83% of ID.

Strong geekage.

At this point I was feeling more mentally 'in' the training session so it seemed a good idea. It didn't feel too different to 110 as it happened. I like the idea of manipulating TM by feel in certain situations. Hopefully it pays off.

Power cleans sucked. Power output was nil. Didn't even bother after I failed the first set. Raced through the rows, laterals and face pulls. No idea if I done the face pulls right. They give the arm a strange rotation as it comes close to the head. Anyone else get this?

Back extensions were just killing my hamstrings which are still beat up from work so I left it there.

TIME
1:50

[Datfox]

Nice work man, looks like you got a lot done (although I find it hard to keep track of how good each session is with all the different 'days' in TM :P ). Have you considered doing your power cleans at the start of your session rather than in the middle? It's by far the most technical lift and your performance will suffer loads after squatting, whereas your squat won't be quite so affected by power cleans.

[GinjaNinja85]

Nice work man, looks like you got a lot done (although I find it hard to keep track of how good each session is with all the different 'days' in TM :P ). Have you considered doing your power cleans at the start of your session rather than in the middle? It's by far the most technical lift and your performance will suffer loads after squatting, whereas your squat won't be quite so affected by power cleans.

That's why I used to read nothing but Starting Strength logs lol. Basically my volume day weight and intensity day weight are advanced seperately.

So 3x5x110, 2x5x115 is an average set of 112 and is a 5x5 PR. Next week I'll be going for 5x5x115 for another 5x5 PR. On my intensity day at the end of this week I'll be going for 1x5x135. Which is scaring me already just writing it.

Power cleans felt really strong last week. I think it's being run down from work that caused the fail. Maybe I'll consider an adjustment if it happens too often.

[GinjaNinja85]

8 hrs sleep last night and still very tired. I've got the night free so I'm gonna go shopping and stock up on some veggies and complex carbs, then I'm gonna cook some meals for tupperware boxes. Salmon with sweet potato and peas, Chicken stir fry with brown rice, and Peri peri chicken with sweet potatoes and green beans. 2 of each to see me through the rest of the week. I need to get my energy back on track.

[pastorpritch]

I "read ya" on that energy. Had a rough couple days myself and need to get back on track as well

[GinjaNinja85]

I "read ya" on that energy. Had a rough couple days myself and need to get back on track as well

It's horrible isn't it? I can't wait to get out of this slump.

[Sinaku5]

I missed your power day. Did you shoot for 3 plates?

Nah...it was an epic fail session...I'll just leave it at that lol.

I "read ya" on that energy. Had a rough couple days myself and need to get back on track as well

This. I've had a few of those this week too. Life will get to ya sometimes.

Solid volume session. Face pulls are...face pulls. I've never really thought of form on them, just focused on pulling with my scapulas and not arms for the most part. I use real light weight on them; its more bout the MMC for those for me.

If your hamstrings were fried for the back extensions then you must have done something right lol.

[GinjaNinja85]

Thanks Sinaku

TEXAS METHOD #4

RECOVERY DAY

color code:
blue = pr and completed all reps
red = fail

SQUAT
5 x 85kg
5 x 85

CURLS
10 x 25kg
10 x 25
8 x 25

HANGING LEG RAISES
10 x b/w
10 x b/w
10 x b/w

COMMENTS
Recovery squats were quite challenging. Again. This is never gonna fail to surprise me.

TIME
0:30

[GinjaNinja85]

w/e Dec 23: 90.5kg
w/e Dec 16: 90.4kg
w/e Dec 9: 91.0kg
w/e Dec 2: 91.3kg
w/e Nov 25: 91.8kg
w/e Nov 18: 92.1kg

- Up 0.1kg. Oops.

Target for w/e Dec 30: 89.8kg.

The diet is much more back on track so I may have to find my TDEE and adjust the diet after the Christmas season to get things moving again. Intensity day is overdue again. I'm gonna hopefully get it done tonight.

[Jasonk282]

Have a merry christmas.

[GinjaNinja85]

Have a merry christmas.

Thanks Jason. You and your family have a good one too.

Didn't make the gym as everywhere closed at 3 and I've been working. Gonna have to get in when I can over the Christmas period but we'll see. I'll be back on it for 2013 if all else fails.

Thanks for all the support over the last year. It means alot. Merry Chtistmas everyone!

[Sinaku5]

Thanks Jason. You and your family have a good one too.

Didn't make the gym as everywhere closed at 3 and I've been working. Gonna have to get in when I can over the Christmas period but we'll see. I'll be back on it for 2013 if all else fails.

Thanks for all the support over the last year. It means alot. Merry Chtistmas everyone!

Yeah I feel ya on the gym bro...my gym was closed which means I'll have to have one more rest day .

Merry Xmas.

Stay safe brother

[Sinaku5]

Wheres the ID....?!

[GinjaNinja85]

Wheres the ID....?!

All the gyms have been closed! No point doing it now. It's been ages since my last VD.

Update: My schedule has been all over the place this month with work and Christmas. I'm going to Morocco on Sat 19th Jan so I've had a look at the calendar and I'll be doing this for the next few weeks...

Tonight - Deadlift Max

Sat 30th - Squat Max

May as well max on them before I get completely wasted on New Year's Eve.

Then after the new year the gyms open on Wednesday and after all the partying I'll be just about good for a light upper/lower to see the week out. Then I'll have 2 weeks of TM, probably not gonna go for any PRs. Then the holiday. THEN I can sort my lifting schedule out proper and get a consistent TM run together from late Jan onwards. This journal is gonna suck for the next month basically.

I'm really gonna try and sort my conditioning out while the lifting is in it's current state. Actually gonna try and stick to it this time!

My shoulder is also bothering me big time today so I think I need to go down the doctor's. It's been 6 weeks and it doesn't feel much better