My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[ktj4l]

Dis gun b gud.

[Jasonk282]

Yeah... but you are a pussy after all

















































:}

you cheeky kunt!

[lllDBOlll]

Just pulled a tank with our lasses work team, was really fun. Everyone was dying except for me lol

One guy does strongman he deads over 700lb he was doing most the work, could feel it when he got lazy.

Should have some pics up some time soon I think

[MakeGoBoom]

In for pics of whatever the fcuk you're talking about

[Jasonk282]

I hope it was an actual rank.

[MakeGoBoom]

I hope it was an actual rank.

LOL. Yeah danny pulls out an old Churchill from someone's back yard

[lllDBOlll]

LOL. Yeah danny pulls out an old Churchill from someone's back yard

Found out for you's it was a Scmitar Light Tank it recon thingummyjig. Had to pull it 80m the fastest. The army guys did it in 1:09 and we did it in 1:27 which ain't bad going for a team made up predominantly of office fairies.

There was a women's rugby team doing it... Didn't stick around to see but I reckon the would have won it. None of them had less than 28" thighs.

[MakeGoBoom]

Impressive thighs on the rugby team. Still no joke pulling a scimitar

[ulsak]

hello there.

I think I did a like on that tank pull issue. Not seen the logs for a while. Have a MTB aswell, wish you good rides. Don't count it as conditioning though. You better pick up hill sprints or something for real conditioning.
..and yeah, say hello to beyond 5/3/1..

/ your fanboi 4ever

[lllDBOlll]

hello there.

I think I did a like on that tank pull issue. Not seen the logs for a while. Have a MTB aswell, wish you good rides. Don't count it as conditioning though. You better pick up hill sprints or something for real conditioning.
..and yeah, say hello to beyond 5/3/1..

/ your fanboi 4ever

Lol

Well, I did my squats for the day then went out and did 10.67mile in 47mins. Mixed terrain is the track near me it was pissing it down too so I have a job tomorrow cleaning everything lol

Maybe for someone of your god tier CV health it's not "conditioning" but for me it will do.

Onnnnnnly problem (as always) is my hamstrings are now EXTRA tight on top of their usually tightness and it raped my back today squatting, even with all the foam rolling and mobility I am doing (pretty much every morning before work).

Meh

[ulsak]

yeah, my back is moping at least two weeks at beginning of season of biking. But it will pass eventually.

[MakeGoBoom]

know that feel on hamstrings. seems no matter what i do they want to be tight

[ktj4l]

http://www.ericcressey.com/5-reasons...strings-strain Not sure if any of that will help you two, but it's worth a shot. Cliffs: Most of the time, you don't actually have tight hamstrings because they're short... instead they're 'tight' because something else is f#cked up. Fix that thing and then your hamstrings will feel better.

[Stncldsnake]

Great vid pulling a tank!! beast!

[lllDBOlll]

Just making a little update to let you all know I am snapped up right now.

Ever since that squat session from a while back where Andrew said I was "roostering" on my squat I have had problems with my lower back / tailbone area along with severe tightness in my hamstrings.

Not been one to give up (read being a numpty) I have continued to squat until the point where ever week now I just "top" the injury up except for last night where I switched back to high bar (trusty, trusty high bar) and once again caused pain to myself.

I realise the only thing I can really do is continue with mobility and rehab work whilst most importantly... Resting.

I'm a bit bummed out to be honest, I love training and lately a lot of things have caught up with me due to my only laziness and neglect for prehab and mobility.

Shoulder is snapped up and is frozen in certain areas making day to day life annoying, basically I can't do the "L" portion of a YTWL with my right shoulder so probably some RC damage. This means I can't even just bench and avoid squats... Waaaaaaahhhh

Ah well. Battlefield 3 it is

[ktj4l]

Sounds harsh, D. Hopefully it's nothing too serious with either injury and just requires rest and recovery work. Keep us posted.

[Filmbuff81]

that sucks balls Danny!

Here is hoping for a speedy recovery and things are not as serious as your fear.

[ProtienandIron]

Just making a little update to let you all know I am snapped up right now.

Ever since that squat session from a while back where Andrew said I was "roostering" on my squat I have had problems with my lower back / tailbone area along with severe tightness in my hamstrings.

Not been one to give up (read being a numpty) I have continued to squat until the point where ever week now I just "top" the injury up except for last night where I switched back to high bar (trusty, trusty high bar) and once again caused pain to myself.

I realise the only thing I can really do is continue with mobility and rehab work whilst most importantly... Resting.

I'm a bit bummed out to be honest, I love training and lately a lot of things have caught up with me due to my only laziness and neglect for prehab and mobility.

Shoulder is snapped up and is frozen in certain areas making day to day life annoying, basically I can't do the "L" portion of a YTWL with my right shoulder so probably some RC damage. This means I can't even just bench and avoid squats... Waaaaaaahhhh

Ah well. Battlefield 3 it is

I'm really sorry to hear this mate. You are doing the right thing by resting it. Your description of 'topping up' the injury is exactly like I felt as I tried to ignore my wrongdoings. Rest up, ice (this is so important), anti inflamatories maybe, foam rolling, and stretching may just get you out of this. Keep the faith brotha.

[ulsak]

be sure to keep in touch, and keep making those informative YT-vids!

[Jasonk282]

suck dik,,,rest up and get well

[ktj4l]

suck dik,,,rest up and get well

I hope that was supposed to be 'sucks' instead of 'suck'. Completely lost it reading that.

[fittofattofit]

Just making a little update to let you all know I am snapped up right now.

Ever since that squat session from a while back where Andrew said I was "roostering" on my squat I have had problems with my lower back / tailbone area along with severe tightness in my hamstrings.

Not been one to give up (read being a numpty) I have continued to squat until the point where ever week now I just "top" the injury up except for last night where I switched back to high bar (trusty, trusty high bar) and once again caused pain to myself.

I realise the only thing I can really do is continue with mobility and rehab work whilst most importantly... Resting.

I'm a bit bummed out to be honest, I love training and lately a lot of things have caught up with me due to my only laziness and neglect for prehab and mobility.

Shoulder is snapped up and is frozen in certain areas making day to day life annoying, basically I can't do the "L" portion of a YTWL with my right shoulder so probably some RC damage. This means I can't even just bench and avoid squats... Waaaaaaahhhh

Ah well. Battlefield 3 it is

Yeah Danny .. I'm sorry to hear about it. When I think about it, your back injury sounds very similar to mine. Over tight hamstrings pull the pelvis down (causes butt wink) while strong spinal erectors/quadratus lumborum counteract this by pulling the lumbar spine into extension. When something gives it can be with a tear in one of the deep muscles or with a disruption of one of the facet joints where the QL attaches to the spine (what happened to me)
I saw your vid of the squats during the week and you still managed to get some very strong lifts. I could see the stanky knee coming into play though and you were looking a bit uncomfortable but you still nailed 125kg x 9 and got a very strong 140kg single

The 'L' of the WTWL sounds like infraspinatus (external rotator). Nothing for that but to rest from the heavy pressing although a bit of lighter structured band work will help strengthen up all the supporting muscles and allow a good recovery
I notice that the shoulder didn't stop you doing the Machenko benching and get out reps of 120kg and 80kg x 20

[lllDBOlll]

Sounds harsh, D. Hopefully it's nothing too serious with either injury and just requires rest and recovery work. Keep us posted.

Made worse I think from me not resting when I should. It was like as a week passes, "oh I'm good to go again now"... top the injury up, back to square one lol except the other night was the worst, camels back finally broke lol

that sucks balls Danny!

Here is hoping for a speedy recovery and things are not as serious as your fear.

My only positive outlook is that I can walk lol. When I did my back a few years ago scrapping with my mate (I was drunk and picked him up, that alcohol strength) I couldn't walk for a good few days, had to crawl around the house lol I can walk and drive I just can't do much lift wise. I am think maybe I can just do things like planks, press ups, dips and pull ups to keep me ticking over, but then with dips and press ups there is the problem with the shoulder.... FML

I'm really sorry to hear this mate. You are doing the right thing by resting it. Your description of 'topping up' the injury is exactly like I felt as I tried to ignore my wrongdoings. Rest up, ice (this is so important), anti inflamatories maybe, foam rolling, and stretching may just get you out of this. Keep the faith brotha.

Cheers buddy. I was straight on the ibuprofens a few weeks ago, I read an article the other day that said NSAIDS are counter productive for healing and that imflammation is a necessary part of healing.... you just don't know what to believe. I've given them a rest anyway, so it is more painful now but maybe will help recover... worth a shot

be sure to keep in touch, and keep making those informative YT-vids!

I have nothing else to do now so looks like I will have to finish off my home gym buyers guide! :P

suck dik,,,rest up and get well

Suck dik eh... is that some secret Karpa traditional medicine??

I hope that was supposed to be 'sucks' instead of 'suck'. Completely lost it reading that.

LOL

Yeah Danny .. I'm sorry to hear about it. When I think about it, your back injury sounds very similar to mine. Over tight hamstrings pull the pelvis down (causes butt wink) while strong spinal erectors/quadratus lumborum counteract this by pulling the lumbar spine into extension. When something gives it can be with a tear in one of the deep muscles or with a disruption of one of the facet joints where the QL attaches to the spine (what happened to me)
I saw your vid of the squats during the week and you still managed to get some very strong lifts. I could see the stanky knee coming into play though and you were looking a bit uncomfortable but you still nailed 125kg x 9 and got a very strong 140kg single

The 'L' of the WTWL sounds like infraspinatus (external rotator). Nothing for that but to rest from the heavy pressing although a bit of lighter structured band work will help strengthen up all the supporting muscles and allow a good recovery
I notice that the shoulder didn't stop you doing the Machenko benching and get out reps of 120kg and 80kg x 20

Glad you chimed in bud, I can confirm that yes the pain is around my left QL but has moved more so to the center after the last session. My thoughts are that it's weakened state said "f'uck you". What you describe is bang on, my erectors are very thick and strong and what you say about them counteracting the tight hams is right. Once I feel the damage being done, just unracking the weight is difficult to stand with.

The pain feels more around the supraspinatous in my right shoulder. It's along the top side of my side delt. I can't do any upright rowing motion without my right arm finishing about 90* parallel to the floor and my left arm free to keep moving on up.

Hehe, nothing stops me because I am a stubborn numpty. The amount of band work I was doing between sets should have been enough to tell myself... wtf are you doing? Rest!!!

[Jasonk282]

Suck dik eh... is that some secret Karpa traditional medicine??

[fittofattofit]

Glad you chimed in bud, I can confirm that yes the pain is around my left QL but has moved more so to the center after the last session. My thoughts are that it's weakened state said "f'uck you". What you describe is bang on, my erectors are very thick and strong and what you say about them counteracting the tight hams is right. Once I feel the damage being done, just unracking the weight is difficult to stand with.

Are you finding that you are getting pain in your back just standing around but that you're OK sitting or walking? Your back problem sounds so much like what I've been dealing with. The initial pain is of the spasm in the muscles trying to protect the tear/joint but if it's the SI joint or a facet joint you'll feel that pain localise with inflammation around the joint (which is more central). The key to working through it is to avoid hyperextension of the lumbar spine (the roostering) and to work work on the abs for core strength so that you've got some counterbalance to those strong erectors

The pain feels more around the supraspinatous in my right shoulder. It's along the top side of my side delt. I can't do any upright rowing motion without my right arm finishing about 90* parallel to the floor and my left arm free to keep moving on up.

Hehe, nothing stops me because I am a stubborn numpty. The amount of band work I was doing between sets should have been enough to tell myself... wtf are you doing? Rest!!!

^^^^ never do upright rows! There are so many other ways to work your shoulders without risking your RC ... it's one of my bug-bears: upright rows close off the subacromial space so that your suoraspinatus and LHB tendon have less space to move in the shoulder joint. When they get inflamed they get trapped and you get a vicious cycle going.
NSAIDs (like ibuprofen) are good to reduce inflammation when taken regularly for about 2 weeks. After 4 weeks the net benefit is gone although if you stop them you'll get some rebound pain. A CS injection may help, but only if you then rest and allow the inflammation to subside so that you can get some decent rehab going

[lllDBOlll]

LOL

Are you finding that you are getting pain in your back just standing around but that you're OK sitting or walking? Your back problem sounds so much like what I've been dealing with. The initial pain is of the spasm in the muscles trying to protect the tear/joint but if it's the SI joint or a facet joint you'll feel that pain localise with inflammation around the joint (which is more central). The key to working through it is to avoid hyperextension of the lumbar spine (the roostering) and to work work on the abs for core strength so that you've got some counterbalance to those strong erectors

Yeah this is pretty much it. Lying down is a bit uncomfortable too but that usually only lasts a couple days since I top up the damage. I have been doing a lot more ab work lately, I feel the whole thing of "don't waste time training abs, compound lifts hit them enough" is a bit of a bad call and I would definitely recommend people work on their deep core... I mean my torso is rock hard but there is some fundamental weakness in there for sure.

^^^^ never do upright rows! There are so many other ways to work your shoulders without risking your RC ... it's one of my bug-bears: upright rows close off the subacromial space so that your suoraspinatus and LHB tendon have less space to move in the shoulder joint. When they get inflamed they get trapped and you get a vicious cycle going.
NSAIDs (like ibuprofen) are good to reduce inflammation when taken regularly for about 2 weeks. After 4 weeks the net benefit is gone although if you stop them you'll get some rebound pain. A CS injection may help, but only if you then rest and allow the inflammation to subside so that you can get some decent rehab going

Heh I never do upright rows mate, it was just the best way I could think to describe the range of motion I can go through. If you do this exercise here:



Basically I can't get anywhere near where he does lol

[MakeGoBoom]

Bad break danny boy. Stop being a lazy sob. Gives you more time to help me improve my YouTube channel though

[lllDBOlll]

Bad break danny boy. Stop being a lazy sob. Gives you more time to help me improve my YouTube channel though

Haha, it's true I am a lazy sob. What is it you need help with?

[MakeGoBoom]

Haha, it's true I am a lazy sob. What is it you need help with?

Video editing, presentation stuff mainly. Need subscribers

[Stncldsnake]

Hope the back is getting better D!!