RT1957 journal

[raynerd]

Nice work with 175 Ron, might have just been a rough day so no point of making changes just yet. Hitting the pulls first may need some adjusting to as well. Solid session!

[RT1957]

I found a BMJ article that looks good but the search threw up a dozen articles I'm going to have to read (OCD)

Well, you may have had a 354 year hiatus but you've been making it up for the last 5 years
Those bench presses looked great and you look to have those sets of 175 x 4 pitched perfectly

Yeah there are a lot of articles on eccentric training for rehab.....Long unnecessary hiatus fueled by a lack of knowledge...I going to stop doing extra work for my left leg and try to make the adjustment by thinking symmetrically and being balanced left to right. I'll still do unilateral work. I'll still let the left leg judge progress but this was avoidable if I hadn't done those extra days of just left leg work...all it did was cause a overuse injury

I'm backing off the anti-inflammatory meds to see how my leg is doing...today it seems to be OK...I will do my rehab session later, ice it immediately, and see what the outcome is tomorrow...its always the day after when I really feel it

175 was a bit more grindy then I wanted...I'll do one more session with it to see how the bar moves before any final decisions

Nice work with 175 Ron, might have just been a rough day so no point of making changes just yet. Hitting the pulls first may need some adjusting to as well. Solid session!

Yeah making a weight bump and switching order might have made it a bit more challenging....just looking to avoid grinder reps...had a few too many yesterday

[shaneinga]

2017 Cycle 4 W1 D1
Upper body
Morning weight: No weigh in

Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Ball Slams
25 X Ball(6lb) X 2

Super Set Bench Press � Yates Rows

Bench Press
WU's
10 X Bar X 1
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
4 X 175 X 4
3 X 175 X 1
4 X 175 X 1

Bench Press 4 X 175 Set 2 of 6


Bench Press 4 X 175 Set 4 of 6


Bench Press 4 X 175 Set 6 of 6


Yates Rows
WU's
10 X Bar X 1
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
4 X 175 X 6

Triset: Pullovers � Side and Rear Lateral Raises

Pullovers
8 X 75 X 1
12 X 65 X 1

Side lateral raises
10 X 25 X 3

Rear Lateral Raises
10 X 25 X 3

Super Set Paused Skull Crushers - DB Curls

Paused Skull Crushers
8 X 80 X 1
6 X 80 X 1

DB Curls
6 X 37.5 X 2

First day of cycle 4 and I'm coming close to a stall on the 6 sets of 4....I lost a rep on set 5 and only got 3 but was able to recover and get my 4 on the last set...Too many grinder reps so I may rest 10% down to app 160 and do sets of 6 working back up...we'll see how it all plays out over the next week...I also switched my order and I'm doing my pull first then my push...I've been watching some Brian Alsrhue vids and that is the way he runs his sets....Pull first then push so I thought I switch it around and see how that works...I'll give it a cycle to see if I get use to it

Yates rows matching reps and sets with Bench

Pullovers triset with side and rear laterals and finished off with just a couple sets for arms...I was running late for family dinner so I cut out 1 set of skull crushers and DB curls....

Leg rehab tomorrow

Well I am going to bump this over for ya Ron.

I know on deloads we all get a little over zealous. I am as bad as the next person on deloads but I plan to do NO heavy work at all at the end of this cycle and see how I heal up. Wendler's deload sessions are almost comical with the weights and sets moved on 531. I believe it is the first 3 sets on your warm ups all done for 5 reps each.

You are not far off on volume on your deloads, but he prescribes much lighter loads during deload week.

Great workout today. BP and Row numbers are looking really good.

[RT1957]

Well I am going to bump this over for ya Ron.

I know on deloads we all get a little over zealous. I am as bad as the next person on deloads but I plan to do NO heavy work at all at the end of this cycle and see how I heal up. Wendler's deload sessions are almost comical with the weights and sets moved on 531. I believe it is the first 3 sets on your warm ups all done for 5 reps each.

You are not far off on volume on your deloads, but he prescribes much lighter loads during deload week.

Great workout today. BP and Row numbers are looking really good.

Thanks Shane...I had taken 3 days off before that deload WO then 2 more after so that one WO I wanted to get my CNS sparked a little...I've been doing multiple days of rest for deload and not so much active recovery type of work...

[RT1957]

2017 Cycle 4 W1 D2
Leg/Hip Rehab
Morning Weight: No Weigh in

Reps X Weights X Sets

NW = No Weight
BW = Body Weight

Foam rolled my calves, Hamstring, Glutes, Back and Quads
Static stretch all the above

BW Squats
10 X BW X 2

Back Ext
15 X BW X 2

Straight Leg Lower(Negative)
10 X NW X 3

Negative Hip Lower(Lower from Hip Thrust Position)
10 X BW X 3

SL RDL
10 X 15 X 1
10 X 20 X 1
10 X 25 X 1

Negative Leg Press
10 X 115 X 3

Lying Hip Wing
10 X NW X 3

Negative Assisted Pistol Squat
10 X BW X 3

Rehab today my leg felt good throughout very little pain but I can feel there is still issues and I'm going to be much more patient moving forward

I'll run down the rehab exercises

Lying Straight leg lower: While lying supine(Face up), I bring my knee up bent to 90% at my hip...I straighten my leg then lower it slowly...repeat. This really hits the rectus femoris origin hard and I had a little pain but nothing like last week

Negative Hip Lower: I do a normal Lying Hip Thrust then lower myself back down slowly with my left leg

SL RDL not much to talk about here did both legs

Negative leg press: I push myself out with both legs then lower with my left leg only

Lying Hip Wing: I lie prone(Face down) on a bench with my left leg in a figure 4 off the side of the bench then lower my bent leg and raise it back up. This is suppose to be a piriformis strengthening exercise

Negative assisted Pistol Squats: I hold on to my Faux TRX handles and slowly lower myself to my 18” plo-box then use as much force with my left leg to push back up....

I was going to do 1 set of squats but decided to just give it a break for this week and maybe see how I feel moving forward. Tomorrow will be the test as its the next day where I have most of my issues. I really tried to not up the intensity too high just drive blood into the hip and leg...

I did take some anti-inflammatory meds and iced right away as I want to reduce the chance of inflammation after these sessions....Off tomorrow except for some song yoga

[wasmeFINAFLEX]

Just a bit of catch up here... rehab exercises sound beneficial

[RT1957]

Just a bit of catch up here... rehab exercises sound beneficial

Woke up today pain free....so as long as I don't do anything stupid....which will be hard to do .....I think I've turned the first corner in this race....I'm going to do at least 4 weeks of rehab before I start to drive up the intensity...I might try 1 set of squats next session....yoga today and ice

[raynerd]

That's a smart looking rehab session Ron, I could benefit from a couple of those movements myself. Not sure if it's the rectus femoris attachment or another hip flexor but my right side I had been really bugging me. Stretching it regularily has done nothing so I am thinking it just needs strengthening. It's ok when I squat and am warm, just the day after etc.

[SixTribes]

Pain free...priceless! hopefully you are better at the not doing something stupid part than I am !!. excellent re-hab work

[RT1957]

That's a smart looking rehab session Ron, I could benefit from a couple of those movements myself. Not sure if it's the rectus femoris attachment or another hip flexor but my right side I had been really bugging me. Stretching it regularily has done nothing so I am thinking it just needs strengthening. It's ok when I squat and am warm, just the day after etc.

Mine had been bugging me for a long time before It went over the edge...My whole leg/hip is a problem at this point...If your pain comes from that big bony part of your hip then its most likely the rectus femoris and if you go down a few inches you'll find the trigger point...plus I have a trigger point dead center in my rectus femors along with the origin...I also have piriformis syndrome going on so my TFL spasms because its trying to do all the work...my adductors are strained so my whole leg is phucked at this point...but better than it was a week ago...I'm seeing this in that 6 - 8 week window like my back last year so it is what it is...

Here's physical Therapy website I get a lot of info from. I found most of the exercises on this site

The concept of negative training is the body lays scar tissue in the same direction the fibers of your tendon run so that builds tendon strength back up

https://www.youtube.com/channel/UCmT...bpkDpgrxKAWbRA

Pain free...priceless! hopefully you are better at the not doing something stupid part than I am !!. excellent re-hab work

Noting stupid today but as I get fatigued it starts to acts up a bit....Yoga and ice later....

[raynerd]

Thanks for the info Ron, I will check out that YouTube channel as well!

[RT1957]

Thanks for the info Ron, I will check out that YouTube channel as well!

Lots of good info there and there's some stuff I would throw away too...as with anything use whats good...disregard the rest....

I'm better today but still having some pain this afternoon...not unexpected as I get tired it starts to flare up...but considering where I was a week ago I'm much better....

[mirroroferised]

Good to hear you're starting to mend up Ron. How did you hurt yourself?

[RT1957]

Good to hear you're starting to mend up Ron. How did you hurt yourself?

I think my stance for sumo's and box squats was too wide...plus I did a few too many extra session for just my left leg...

Overuse injury....

[TM79]

Good looking rehab session the other day Ron. Glad the pain is getting better/less. Hopefully you are back to 100% soon.

[RT1957]

Good looking rehab session the other day Ron. Glad the pain is getting better/less. Hopefully you are back to 100% soon.

Its significantly better today but I'm looking at this in a 6 - 8 week period and slowly ramp it back up during that time

[RT1957]

2017 Cycle 4 W1 D3
Incline BP - Pull-ups
Morning weigh in: 192

Reps X Weights X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams

Incline Bench Press Super Set Pull-Ups

Incline BP
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Work Sets
6 X 135 X 3
10 X 135 X 1

Incline BP 6 X 135 Set 1 of 4


Incline BP 10 X 135 Set 4 of 4


CGBP 6 X 150 Set 3 of 3


Pull-Ups
1 X BW X 1
2 X BW X 1
3 X BW X 1
4 X BW X 4
8 X BW X 1 ...Rep PR

Arnold Press
8 X 37.5 X 1
7 X 37.5 X 1
6 X 37.5 X 1

Super Set: Side and Rear Laterals

Side Laterals
12 X 25 X 2
10 X 25 X 1

Rear Laterals
12 X 25 X 2
10 X 25 X 1

Super Set : CGBP – DB Concentration Curls

CGBP
6 X 150 X 3

DB Concentration Curls
8 X 27.5 X 3

Week 1 Day 3 Incline BP....I felt it was time to change the rep / set scheme so back to 4 sets of 6. Slight reset and got good reps on every set and was able to still pump out 10 on my last set..

Pull-ups are coming along real well...my sets of 4 felt strong so I went with a AMRAP set on my last set and got 8.......surprised the “HE” double freekn' tooth picks out of me

Arnold press I picked up some reps and was also able to pump out a few sets of 12 on my laterals so happy about that

CGBP got all my reps there and concentration curls just for the pump

More leg rehab tomorrow and I might even try to walk my dog

[EjnarKolinkar]

Good surprises with the pull ups.

These setbacks with muscle problems, the do seem to test our resolve.

I know I'm not telling you anything you don't already know, but stay positive Ron, just a matter of time and good rest and rehab work.

[SixTribes]

RT- looking good my friend, a final set of 10 on inclines proceeded by pull ups...solid, solid, work..

[wasmeFINAFLEX]

Good luck on that rehab today

[ironwill2008]

Your thread has reached the forum post limit, Ron. If you'll start a new one, post a link to it in this thread, and then PM me at that time, I'll lock this one.



Thanks.

[raynerd]

Not sure if this will post due to reaching the post limit. Great session, nailed those sets of 10 on inclines, strong CGBP and congrats on the pull-ups!

[ironwill2008]

This journal continues here:

https://forum.bodybuilding.com/showt...hp?t=173831911







Here's to a new, 8000-post journal, Ron.