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rbtrout
01-18-2010, 07:17 AM
Here goes. I'll post several chunks that will cover last year, so you can get an idea of how I've been training.

I don't remember if this is late 2008 or early 2009, I didn't start tracking the actual dates until mid-year.

Monday - ME Squat/Dead
Good mornings
135/5/5
225/3/3
245/1/1
265/1

Reverse Hypers
25/8
45/6/6

Pull throughs
50/13/13/13/12

Decline wtd. Situps
bw/15/13/10/8


Tuesday - ME Bench
Floor press
135/5/5
185/3/3
205/1
225/1
235/1

Tricep Pushdowns
200/12/12/12

SOHP
95/12/12/12/12

Bent rows (Yates)
135/13/13/13


Thursday - DE Squat/dead
Box Squats
315/2/2/2/2/2/2/2/2

Dynamic Deads
275/1/1/1/1
295/1/1/1/1

Good mornings
135/8/8/8



Friday - DE Bench
Bench Press
225/2/2/2/2/2/2/2/2
CGBP
185/5/5/5

Seated DB press
40/15/13
35/12/12

Lat Pulldowns
165/12/12/12

rbtrout
01-18-2010, 10:01 AM
I've decided instead of having several giant posts to cover last year, I'll just post the last couple of months. It will keep you from being bored to tears.

Somewhere along the line, I decided to try 5/3/1 for sohp and bench press. I'm still making progress, so I'm sticking with it.

Week of Oct. 5 - Oct. 9
Monday - 5/3/1 Shoulder Day - wk2 rnd3
SOHP
45/20
75/15
100/3
115/3
130/7

JM Press
95/10
115/8
135/6

Pullups
bw/8/6/5

Isolateral low rows (pps = 45# plates per side)
3pps/8
4pps/6
5pps/6


Tuesday - DE leg day
Box squats
45/20
135/15
225/8
275/2/2/2
315/2/2/2/2

Dynamic deads
315/1/1/1/1
335/1/1/1/1
355/1/1/1/1


Thursday - ME leg day
SLDLs
45/20
135/15
185/10
225/8
275/5
315/5
365/3 new PR

Front squats - light
135/5/5


Friday - 5/3/1 Bench day - wk2 rnd5
Bench
45/20
135/15
165/3
190/3
210/8 - should have warmed up more

Dips
bw+45/8/4/4 - a bit of elbow pain

Isolateral Pulldowns
1.5pps/10
2.5pps/8
3.5pps/4

Seated cable rows
200/8 240/7 270/6

rbtrout
01-18-2010, 10:07 AM
Week of Oct. 12 - Oct. 16
Monday - 5/3/1 Shoulder Day - wk3 rnd3
SOHP
45/15
95/10
110/5
125/3
135/8

Floor press
135/10
185/8/8
205/7 w/spot

Tate Press
45/9/8/8

Pullups
bw/6/6/6

Tbar rows
135/10
180/8
225/4
270/3 - negs w/spotter


Tuesday - DE leg day
Box squats superset with 45/15/15 135/8/8
good mornings 45/15/15 135/8/8
Box squats
225/5
275/5
315/2/2/2/2
335/2/2

Dynamic deads
315/1/1/1
335/1/1/1
355/1/1/1
385/1/1/1


Thursday - ME leg day
Squats - warmups
135/10
225/10
275/8
315/5

Deads
315/5
405/5
495/3
585/1
635/1
missed 715 back off 690/1 new PR - my ego got the better of me.


Friday - 5/3/1 Bench day - wk3 rnd5
Bench
45/20
95/15
135/10
175/5
200/3
225/7

Dips
bw+45/6/7/6

DB Rows
110/8/8/8

Face pulls
150/15/15/15


Week of Oct. 19 - Oct. 23
Monday - 5/3/1 Shoulder Day - wk4 rnd3
SOHP
45/20/15
65/10
85/10
105/10

Bentover lateral raises - pulley
50/10/10/10

Rack lockouts
225/10
275/8/8
315/4

Pushdowns
195/20/15
240/8/8

Isolateral pulldowns
2pps/10
3pps/8
4pps/5


Tuesday - DE leg day
Banded box squats
45/15
135/10
225/2/2/2/2
275/2/2

Dynamic deads
315/1/1/1/1/1/1/1/1 - worked on bar speed


Thursday - ME leg day
Squats
135/15/15
225/10
315/5
405/5
495/5
585/3
605/3
625/2 new PRX2

Pull throughs
150/10/10
195/8/8

Friday - 5/3/1 Bench day - wk4 rnd5
Bench
45/25
95/15
135/15/10

CGBP
95/10
135/10
185/8/6/6

Tris behind head/pulley
150/15
195/10
240/7

Iso low rows
3pps/8
4pps/8
5pps/8

rbtrout
01-18-2010, 10:12 AM
Week of Oct. 26 - Oct. 30
Monday - 5/3/1 Shoulder Day - wk1 rnd4
SOHP
45/15
65/15
95/5
115/5
130/8

Face pulls
150/15/15/15

JM Press
95/10
135/10/10
175/6

Bent Rows
135/8
185/8/8
225/4


Tuesday - DE leg day - Skipped gym


Thursday - ME leg day
Box squats
45/10/10
135/10/10
225/5/5/5/5

Dynamic deads
225/5/5/5/5

Cleans
135/3/3/3/3


Friday - 5/3/1 Bench day - wk1 rnd6
Bench
45/20
95/15
135/15
155/5
180/5
205/11

Dips
bw/14 bw+45/7/5 shoulder quit on last rep

Pulll downs superset with 210/8 225/8 150/5 5 sec. Negs
Stiff arm pull downs 90/8 105/8 60/5 5 sec. Negs

DB rows
110/6/6



Week of Nov. 2 - Nov. 6
Monday - 5/3/1 Shoulder Day - wk2 rnd4
SOHP
45/20
75/15
105/3
120/3
135/8

Bent lateral raises - DB
40/10
50/9/7

Skull Crushers
115/10
125/8
145/4 - elbows don't like this

Pullups
bw/8/7

Kneeling J pulldowns
150/10/10/7

Bent rows
135/10/10


Tuesday - DE leg day
Box squats superset with 45/15 95/10 135/8
GMs 45/15 95/10 135/8
Box squats
315/2/2/2
365/1/1
385/1/1
405/1
415/1

Dynamic Deads
315/2/2
355/2/2
365/2
385/2
405/2

Power cleans
135/3
155/2/2


Thursday - ME leg day
Zercher squats
45/10/10
95/8
135/8
185/5/5/5/5

SLDLs
135/8/8
225/8/8
315/5/5/5

Power cleans
135/3/3/3


Friday - 5/3/1 Bench day - wk2 rnd6
Bench
45/15
95/15
135/10
170/3
190/3
215/11

Tbar rows - chest supported
135/10
180/8
225/5
270/4 w/o spot 270/3 negs w/spotter

Rowing - cable
stack/10/10/7

rbtrout
01-18-2010, 10:22 AM
Week of Nov. 9 - Nov. 13
Monday - 5/3/1 Shoulder Day - wk3 rnd4
SOHP
45/15/10
95/10
115/5
130/3
140/7

Face pulls (face level)
150/15/15/15

Floor press
135/10
185/8
205/8/5

Pullups
bw/8/5

Iso Low rows
4pps/8/8

Iso pulldowns
3pps/8/8


Tuesday - DE leg day
Box squats
45/15
135/10
225/10
315/2/2/2
365/2/2/2

Dynamic Deads
315/1/1
365/1/1/1/1/1/1/1/1

Power cleans
160/3/2


Thursday - ME leg day MISSED

Friday - 5/3/1 Bench day - wk3 rnd6 - since I missed yesterday, do 5/3/1 bench and then do part of yesterday's ME leg day.
Bench
45/20
95/15
135/10
180/5
205/3
230/7

Zercher squats - warm ups
45/15
95/10
135/10/10

Deficit sumo deads
135/5/5
225/5/5
315/3/3/3 - worked on bar speed


Week of Nov. 16 - Nov. 20
Monday - 5/3/1 Shoulder Day - wk4 rnd4
SOHP
45/20/15
60/12
75/12
95/12

Bent lateral raises - DB
45/10/10
60/6/6

Rack lockouts
225/10
275/10
315/10/8

Pullups
bw/7/6/4

Bent rows
135/10
225/5/5
135/15


Tuesday - DE leg day
Zercher squats - warmups
95/10/10

Box squats
95/8
135/8
225/8
315/2/2/2 - left knee pain

Dynamic Deads
315/2/2
350/2/2
365/2/2
390/2/2
405/2/2

Power cleans
155/2/2/2/2


Thursday - ME leg day
Squats
135/10
225/10
315/5
405/5 - knees feeling good
495/3
585/3
655/1 new PR

Dimel deads
135/15
185/15
225/15


Friday - 5/3/1 Bench day - wk4 rnd6
DB bench
55/15
75/10
90/7
100/5
110/0 - missed - left shoulder quit

Skull crushers
115/10
125/8
145/4/4

Hammer curls
50/10
75/8
90/5
110/4
55/18

Preacher curls
125/5
145/3

rbtrout
01-18-2010, 10:31 AM
Week of Nov. 23 - Nov. 27
Monday - 5/3/1 Shoulder Day - wk1 rnd5
SOHP
45/20
75/15
100/5
115/5
130/9

Face pulls (face level)
150/12/12
165/12
175/10
195/10
240/8

Push downs
240/10/10/8

Skull crushers
115/10/10
125/8/8
145/4/3


Tuesday - DE leg day- not working out Thursday or Friday, so I combined things.
5/3/1 Bench day - wk1 rnd7
Bench
45/15
95/10
135/10
160/5
185/5
210/9

Box squats
45/10
95/10
135/8
225/5
315/5/5
365/2/2

Power cleans
135/3/3
155/3/3
175/1/1


Week of Nov. 30 - Dec. 4
Monday - 5/3/1 Shoulder Day - wk2 rnd5
SOHP
45/20
95/12
110/3
125/3
140/7

Floor press
135/10
185/10
205/8
225/4

Pullups
bw/6/5/5

DB bent rows
110/8/7/8


Tuesday - DE leg day
Box squats
45/12/12
135/10
215/8
315/5/5
335/2/2/2/2

Dynamic Deads
365/1/1/1/1/1/1/1/1

Power cleans
155/2/2/2


Thursday - ME leg day
Zercher squats
45/10
95/10
135/10
185/8
225/5/5

SLDLs 3-5 rep max
135/10
225/8
315/5/5
365/3/3
415/3 - new PR


Friday 5/3/1 Bench day - wk2 rnd7
Bench press
45/25
95/18
135/12
170/3
195/3
220/9

Dips
bw/14
bw+25/10/9

Iso pulldowns
2 pps/12
3pps/9
4pps/5

Iso low rows
3pps/12
4pps/8
5pps/6

rbtrout
01-18-2010, 10:40 AM
Week of Dec. 7 - Dec. 11
Monday - 5/3/1 Shoulder Day - wk3 rnd5
SOHP
45/20
75/15
95/8
115/5
130/3
145/6

Face pulls (face level)
150/12/12
195/12
220/10
240/9

Press downs
150/15/15
195/10/10
245/8/8

Tate press
40/10/10
50/9/7 - lt. Elbow pain

BB bent rows
135/10
185/10
225/7
275/3


Tuesday - DE leg day No workout today - too tired

Thursday - ME leg day NO workout today - working


Friday 5/3/1 Bench day - wk3 rnd7 NO workout today - working


Week of Dec. 14 - Dec. 18

Monday - Tuesday - no lifting - too much work

Thursday - DE Leg day
Box squats
315/2/2/2/2/2/2

Dynamic deads
315/2/2/2/2/2/2/2/2/2/2

Power Cleans
135/3/3/3/3/3

Friday - upper body
SOHP
45/20
65/15
85/10
100/10

Bench press
45/20
95/15
135/15
155/15

Tbar rows
135/10/10
180/6/6

Shrugs
3 pps/10/10
4pps/10/8

Rack deads
5 pps/3
6pps/1
7pps/1
8pps/1


Week of Dec. 21 - Dec. 25
Monday - lower body
Zercher squats
45/10/10
135/10/8
225/5/3
275/1 new PR

GMs
45/15/15
135/15/15

Deads
315/3
405/3
495/3
585/3
675/1
725/0 - Mr. Ego showed up again.
700/1 new PR


Tuesday - upper body
Bench
45/20/20
135/10/10
225/5/5

Skull Crushers
95/10/10
125/10/10
145/5/3

Iso pulldowns
2 pps/10/10/10/10

Hammer curls
80/8 100/5 110/3

EZ bar curls
85/8/8/8


No lifting again until Jan. 4. Off of work and off of gym.

rbtrout
01-18-2010, 10:47 AM
Week of Jan. 4 - Jan. 8
Monday - 5/3/1 Shoulder Day - wk1 rnd6
SOHP
45/20
85/12
105/5
120/5
135/8

Face pulls (face level)
150/15/15/12
195/10

Floor press
135/10/10
185/10
225/5

BB bent rows
135/10/10
185/6
225/4


Tuesday - DE leg day - week 1
Box squats
45/15/10
135/10
225/8
315/2/2/2/2/2/2

Dynamic Deads
315/1/1/1/1/1/1/1/1/1/1/1/1

Power cleans
135/3/3
155/3/3


Thursday - ME leg day - week 1
Squats superset w/ 45/15/15 135/10/10 185/8/8
GMs 45/10/10 135/10/10 185/8/8

Zercher squats
135/10/10
185/8/5
225/3/3/3

Dimel deads
135/15
225/12/10


Friday 5/3/1 Bench day - wk1 rnd8
Bench press
45/25
95/15
135/10
165/5
190/5
215/8

Dips
bw/15/12/12

Tate presses
45/10
60/6/6

DB Rows
110/10/9

Stiff Arm pulldowns
150/10
195/10/8


Week of Jan. 11 - Jan. 15
Monday - 5/3/1 Shoulder Day - wk2 rnd6
SOHP
45/20/12
75/10
110/3
130/3
145/7

Pullups
bw/5/5/5

Bent DB lateral raises
50/10
60/8
70/4

Skull crushers
125/10/8
145/5 - elbows hurt more than normal on these

BB bent rows
185/8/8


Tuesday - DE leg day - week 2
Box squats
65/12/10
135/8
225/8
320/2/2/2/2/2/2/2

Dynamic Deads
320/1/1/1/1/1/1/1/1/1/1

Power cleans
135/3/3
140/3/3


Thursday - ME leg day - week 2
Squats superset with gms
45/10/10
95/10

Sumo Deads - hadn't done these in a while and they felt a bit awkward
135/8/8
225/5/5
315/3/3/3/3

Pull Throughs
150/10/10
195/8


Friday 5/3/1 Bench day - wk2 rnd8
DB bench - both benches were in use
50/12
75/10
90/5
100/3
110/6

CGBP
135/10/10
185/8
205/6

DB bent rows
105/10/8/8

rbtrout
01-18-2010, 10:51 AM
Caught up - here's this morning's -

Week of Jan. 18 - Jan. 22
Monday - 5/3/1 Shoulder Day - wk3 rnd6
SOHP
45/20
85/10
120/5
135/3
150/5

Rear delts - peck deck
150/10/10
165/8/6

Floor press
185/10/8
205/8/6
225/4

Iso pulldowns
2 pps/10/10/10 different grip on each set

Off Road
01-18-2010, 01:18 PM
Awsome! I'm glad you started a journal here.

rbtrout
01-18-2010, 01:22 PM
Thanks, Off Road. Snowing in your area? We've got a bucket load of rain yesterday and today.

I was hoping for a 700# squat, as well, last year, but it didn't happen. This year's goals - 700# squat, 350 bench and drop my bf%/weight down to the 240 range.

rbtrout
01-19-2010, 07:07 AM
Tuesday - DE leg day - week 3
Squats superset with gms
45/10/10
135/10/8

Box squats
225/8
325/2/2/2/2/2

Deads
325/3/3/3/3

Power cleans
145/3/3

Hip joint pain and right knee pain this am. Rt. knee so bad I quit deads and power cleans sooner. Oh well, feces occurs.

Off Road
01-19-2010, 07:24 AM
No snow, we're too low. Just rain and wind.

A 700 lb squat is a huge goal. Good luck.

LuNa
01-19-2010, 11:22 AM
Great to see you setting up a journal. Your squat is already something to be proud of, but 700 is a great goal. Best of luck!

Off Road
01-19-2010, 02:55 PM
You have a seriously strong deadlift.

rbtrout
01-21-2010, 07:12 AM
Thursday - ME leg day - week 3
Squats
45/20/15

Zerchers
45/10
135/10
185/10
225/5/5/5

GMs
135/10
185/8
225/5/5
275/3/3/3
135/15

rbtrout
01-21-2010, 09:03 AM
Great to see you setting up a journal. Your squat is already something to be proud of, but 700 is a great goal. Best of luck!


Thanks. I'm not sure if I'll make it, but I'll give it my best. 7 plates a side (675) is the first goal, then, hopefully, bigger and better.

Off Road
01-21-2010, 01:53 PM
Mr. Trout :) is that a raw squat goal or an equiped squat goal?

rbtrout
01-21-2010, 02:03 PM
Knee wraps and belt only, no suit.

Off Road
01-21-2010, 02:13 PM
Knee wraps and belt only, no suit.
Dang...that's STRONG!

rbtrout
01-21-2010, 04:28 PM
I hope I can do it before my joints tell me otherwise.

Off Road
01-21-2010, 04:57 PM
I hope I can do it before my joints tell me otherwise.

I'll be rootin' for ya.

cphafner
01-21-2010, 05:47 PM
liking the new journal. good luck with your goals.

rbtrout
01-22-2010, 07:19 AM
Thanks, guys. My wife even asked me about my goals for this year and wanted to know if there was anything she could help with. That's just too cool.

Friday 5/3/1 Bench day - wk3 rnd8
Bench press
45/20
95/15
135/10
190/5
215/3
240/5

Dips
bw/12
bw+25/10/9/7

Pullups superset w/bent rows
pullups bw/5/5/5
Bent rows 185/10 225/7/6

Usually, my left elbow bothers me the most. A couple of weeks ago, doing skull crushers, my right elbow started hurting and continues to do so. Next week is a light week, so hopefully, it will get some rest.

Off Road
01-22-2010, 07:21 AM
Thanks, guys. My wife even asked me about my goals for this year and wanted to know if there was anything she could help with. That's just too cool.


Tell her your goal is to go fishing more often :)

rbtrout
01-25-2010, 07:15 AM
Tell her your goal is to go fishing more often :)

Yeah, buddy! What I'll miss in fly fishing this year, I'll make up with bass fishing. It's all good.



Week of Jan. 25 - Jan. 29
Monday - 5/3/1 Shoulder Day - wk4 rnd6 Backoff week
SOHP
45/20/15
65/12
80/12
95/12

Reverse grip bench press
95/10
135/10/10

Floor press
135/12/12
185/9/7 2-3 second pause btwn reps

Shrugs
315/8/8
405/8/6
495/4/4

Body-ache day. Just about everything hurt this morning and I don't know why. At least, it's a backoff week....

Off Road
01-25-2010, 07:27 AM
Funny...I look at you upper body lifts and I'm chasing right behind you. Then I look at your squat and dead numbers and I'm like, "holy cr@p those are huge." :eek:

Is that from a long focus on them or do you think you are just gifted in those lifts?

rbtrout
01-25-2010, 08:59 AM
When I first started back to lifting a while back, with our membership, we got 6 sessions with a personal trainer. I was fortunate with the trainer I got because he's quite knowledgable and wasn't focused on bosu ball, pink dumbbell, one-legged front squats. He loved training legs, so I quickly learned how much strength is in my legs and back. Lots of shoulder problems made most of my upper body lifts suck, so I never trained quite as hard on them.
I've always done well with squats, but never did deads. Once I started doing those.....and learned how to do them correctly.....I discovered I could pull quite a bit of weight.
We all have tendencies to gravitate to our best lifts, I've done that, as well; and found that I'm stronger than I ever thought possible on those lifts.

Now that I'm doing my own hybrid 5/3/1 on bench and sohp, I'm getting stronger in my upper body, so it's working.

Off Road
01-25-2010, 09:06 AM
Well it's obviously worked well for you. Keep it up.

rbtrout
01-26-2010, 07:14 AM
Tuesday - DE leg day - week 4
Box squats
45/20
95/15
135/10
225/5/5/5/5/5

Dynamic Deads
275/5/5/5/5/5

Split squats
45/10
95/8/8

The split squats really showed my right ankles' weakness. It was quite tough to get my balance.

Off Road
01-26-2010, 07:27 AM
I've been thinking about trying the split squat since I don't have machines at home to do extra work. It's either the split squat or step-ups. Do you have any tips you can give me?

This is quickly becoming my favorite journal. You are a guy that's my age, using a sensible program, and you have built incredible strength. I hope you don't mind me bugging you?

rbtrout
01-26-2010, 08:45 AM
I don't mind, at all.

Step ups can be just as killer as split squats. Either is quite good. Like any of the lifts, leave your ego at the door and start light. Watch a few vids on the proper form and go for it. I might try DBs next time to see how different it is and then make up my mind on how I prefer to do them.

Off Road
01-26-2010, 08:59 AM
Thanks...I'll google some vids to make sure I have the right idea.

rbtrout
01-28-2010, 07:20 AM
Thursday - ME leg day - week 4
Squats superset with 45/10/10 65/8/8
GMs 45/10/10 65/8/8

Deads
45/5
135/5/5
225/5
245/5/5

Power cleans
135/3/3
155/3/3

Deadlift trainee today, so workout was very light and fairly easy. I had to show him proper form on squats and gms first, which he was sweating after doing those, then we started the fun stuff - deads.
I told/showed him how to dead properly and his form was perfect. He was dripping when we were done and he even said he'd be cursing me later in the day.
He asked quite a few questions on working out in general and asked if I'd help him build a 4 day routine. Cool stuff.

rbtrout
01-29-2010, 07:09 AM
Friday 5/3/1 Bench day - wk4 rnd8
Bench press
45/25
75/15
95/10
145/10
195/10

DB bent rows
110/11/10/8

Hammer Curls
70/6
90/6
110/5/3

EZ bar preacher curls
85/10
105/8
125/5
75/12

The stress from work set in last night in a big way. No sooner than I finished eating, I fell asleep. I couldn't keep my eyes open. I finally got up and went to bed about 8:15, read for 10 minutes and went to sleep. I still feel exhausted this morning. Thankfully, it's Friday.

Off Road
01-29-2010, 07:19 AM
Rest...and eat. My two favorite activities :)

rbtrout
01-29-2010, 08:34 AM
Well my rest will be 4 hours of bball tomorrow morning and a list of several outdoor honey-do projects. I will also probably end up working several hours this weekend, as well (for work). The good thing, bball will just tire me out, the honey-do projects will help in that, as well and if I work, at least it's sit-down and no pressure.

Jim Slade
01-31-2010, 06:42 AM
Interesting combination of the 5/3/1 and your normal training style RB. I'm doing something similar but the other way around, 5/3/1 for squats and deadlifts. I was a bit dubious of Wendlers program at first as it seemed there wouldn't be enough volume, but I was clearly wrong.

rbtrout
01-31-2010, 07:45 AM
Good to hear from you, Jim. I thought the same thing, at first, but it's working. It's quite simple, but seems to be very effective.

rbtrout
02-01-2010, 07:17 AM
Week of Feb. 1 - Feb. 5
Monday - 5/3/1 Shoulder Day - wk1 rnd7
SOHP
45/15
75/15
105/5
125/5
140/8

Pullups
bw/7/6/6

Bent DB lateral raises
50/10
60/9
70/6

Bent rows
225/8/8/5

Rack Lockouts
225/10/8
275/6 - rt. elbow pain, had to stop.

Workout felt good in spite of being tired; too much work over the weekend.

LuNa
02-02-2010, 02:51 AM
Im really liking your journal. Im keeping up with it but havent posted much. There are definitely some ideas in your routine that i might apply myself.

rbtrout
02-02-2010, 04:42 AM
Cool. Glad I could help. I'm no expert, but if you have any questions, let me know.

rbtrout
02-02-2010, 07:10 AM
Tuesday - DE leg day - week 1
Box squats
45/15
95/15
135/10
225/8
320/2/2/2/2/2/2/2/2

Dynamic Deads
320/1/1/1/1/1/1/1/1/1/1

Power cleans
140/3/3
150/3/3/3

Got into the gym about 10 minutes early, so had time for a bit more work. It was nice because I didn't feel like I had to hurry to get things done.

Mouse
02-04-2010, 06:24 AM
Just stopping by RB.
Numbers are still looking more than impressive as ever.

:cool:

rbtrout
02-04-2010, 07:08 AM
Thanks, Mouse. Love your sig.




Thursday - ME leg day - week 1
squats superset with 45/15 95/12 135/10
gms 45/15 95/12 135/10
Sumo deficit deads
135/5
225/5
275/5
315/3
365/3/3
405/1

That last rep, I bounced the bar off my shin causing my form to be bad. Screw it, I'm done.

Too much work the last couple of weeks and last night finished me off. Exhaustion is setting in again. I'm not sure if I'll workout tomorrow or not, it depends upon if I can leave work early and get some much needed sleep. Rain on the weekend will help - no bball.

rbtrout
02-05-2010, 07:15 AM
Well, I opted for sleep this morning, instead of lifting. I left work early yesterday and took a 1.5 hour nap. Went to bed a 8 pm and had no problem getting to sleep. Most of the time (like Wednesday mornings), I have trouble sleeping much past 3:30 am. Today, I woke at 3:20, looked at the clock, turned off the alarm and went right back to sleep. I finally woke up about 20 minutes ago. Obviously, I really needed the sleep.

Off Road
02-05-2010, 07:19 AM
Extra sleep will do you good. I need to do that every now and then.
How much of a deficit are you using on the deads?

rbtrout
02-05-2010, 08:49 AM
I stand on 2 35# plates, so about 3". I'm going to have to do something differently, though, my feet aren't as stable as they should be with the un-even surface of the plates. I'll probably end up making some wooden platforms to use. The only problem is that I got a big of flack from the gym when I was using boards for doing board presses.

rbtrout
02-08-2010, 07:13 AM
Week of Feb. 8 - Feb. 12
Monday - 5/3/1 Shoulder Day - wk2 rnd7
SOHP
45/20/15
75/10
115/3
130/3
150/6

Pullups
bw/9/7/6

Bent over pulley laterals
40/9/9
30/6 5 sec. Negs

Pressdowns
150/15
195/10/10
240/8/7

Bent rows
135/12/12/12


Well, after a junk food weekend, I felt sluggish. The workout was OK, but I still just feel sluggish. What a difference it makes eating the right foods. I've done the Saturday UFC fight bad eating and then eat fine on Sunday and Monday, I'm feeling fine; but 2 days in a row of bad eating and I'm feeling it today. I didn't drink enough water, either and I can feel that. All the more reason to eat well all the time.

Off Road
02-08-2010, 08:18 AM
I'll probably end up making some wooden platforms to use. The only problem is that I got a big of flack from the gym when I was using boards for doing board presses.
That's sad, they would probably have no problem if you were standing on a Bosu Ball.

rbtrout
02-08-2010, 09:25 AM
I think I'll do it any way and see what happens.

rbtrout
02-09-2010, 07:17 AM
Tuesday - DE leg day - week 2
Squats superset with 45/15/10 135/12 225/10 315/5/5
GMs 45/15/10 135/12 225/10

Deads
335/5/5/5/5/5/5

Thought I'd try something a bit different than the normal dynamic deads and tried 5X5. I got 5X5 and had a bit of time, so I did one more set of 5. It took about 20 minutes to catch my breath once I was done. Good change up, though.

Off Road
02-09-2010, 08:09 AM
That would have me huffing and puffing for sure.

rbtrout
02-11-2010, 07:11 AM
Thursday - ME leg day - week 2
Zercher squats
45/10/10
135/10/10
225/8/8
275/5/5
315/3

SLDLs
135/15
225/10
315/5/5/5/5/2 - I kick myself. I was thinking about work, not paying attention to the lift and bombed on the way down on rep 3. I know better.

A bit tired this morning. I worked late last night and was up earlier than normal this morning to finish up before heading to the gym. All in all, still a better workout than I thought I'd have.

On another note - this one's a first - a new guy doing squats on the smith machine used clamps. WTF?!? I didn't say anything and really concentrated on ignoring him. Pretty funny, though.

rbtrout
02-12-2010, 07:08 AM
Friday 5/3/1 Bench day - wk2 rnd9
Bench press
45/20/15
95/15/12
135/12
180/3
205/3
230/7

Dips
bw/10/10
bw+25/10/4 - rt. Elbow. It hasn't hurt for a few days, so I thought I'd do OK. It started hurting on the first set with weight and the second set hurt so bad I had to quit. Hopefully a day spent bass fishing will solve the problem.

Lat pulldowns
180/10
210/10
240/7
270/5
300/3

One other thing I've found. Since starting the 5/3/1 for sohp and then only doing some rear delt work, my shoulders are stronger and have almost no pain. Wide grip pulldowns use to hurt like crazy, but they're not bothering me as much. When I lifted bb style and spent a day doing shoulders, my shoulders always hurt. This is a very pleasant surprise.

Off Road
02-12-2010, 07:23 AM
I've been having the same experience with my shoulders and 5/3/1. This is the best progress I've ever made on overhead press. I'm not sure how to explain it, but I chalk it up to having its own day. Take care of that elbow, we don't bounce back like we used to.

cphafner
02-12-2010, 08:22 PM
good lifting. That was an entertaining fight card last week. Sucks that Belfort is injured.

rbtrout
02-15-2010, 07:15 AM
Week of Feb. 15 - Feb. 19
Monday - 5/3/1 Shoulder Day - wk3 rnd7
SOHP
45/20/15
85/10
125/5
140/3
155/4

Pullups
bw/9/7/5

Face pulls
150/12
195/10/7/7

Floor press
135/10
185/10
225/6/5

1 arm pushdowns
60/10/10

I woke Saturday morning to a bad tightness in my left shoulder blade, I think from the lat pulldowns I did on Friday that were heavier than normal. Yesterday it hurt and would spasm up a bit. This morning, doing sohp, I could feel it, not as bad as the last 2 days, but there none the less. My power was down on sohp and face pulls because of it.
I didn't think I'd be able to get even 1 rep at 155, so I'm feeling pretty good about getting 4.

rbtrout
02-16-2010, 07:10 AM
Tuesday - DE leg day - week 3
Box squats
45/15
135/10
225/10
330/2/2/2/2/2/2

Dynamic Deads
330/5/5/5/5/5

Power cleans
135/3/3

Yesterday at work was very stressful and I was tired when I got up. I didn't think I was going to get much into the workout, but forced myself and did OK. Hopefully, there's less stress today.

rbtrout
02-18-2010, 07:11 AM
Sucks that Belfort is injured.
Yep. I hope he's ready for Spider, but I feel it's going to be AWT (a** whippin' time) for Vitor - I don't think he'll be able to handle Spider.

rbtrout
02-18-2010, 07:11 AM
Thursday - ME leg day - week 3
Squats superset with gms
45/10
135/10

Squats
225/10
315/8
405/5
495/5
585/3
635/1
665/1 new PR

Pull throughs
150/10/10
I haven't gone for a PR on squats since mid-November, so it was time. Felt pretty good.

LuNa
02-19-2010, 02:23 AM
Amazing PR on the squat, congrats. Im not sure if you mentioned it before, but what kind of equipment do you use?

rbtrout
02-19-2010, 04:46 AM
A belt and knee wraps only. I've tried suited, straps up, straps down, etc. and I just don't care for it. I know if I got used to it, I'd probably squat more, but I'm doing OK without it, so I'll keep at it. I've got tons of tips from the PL section, as well, but I just am too uncomfortable suited.

Off Road
02-19-2010, 06:33 AM
Dang Trout, that is a monster squat.

LuNa
02-19-2010, 06:44 AM
A belt and knee wraps only. I've tried suited, straps up, straps down, etc. and I just don't care for it. I know if I got used to it, I'd probably squat more, but I'm doing OK without it, so I'll keep at it. I've got tons of tips from the PL section, as well, but I just am too uncomfortable suited.

Thats even more impressive, with just the belt and knee wraps. Its good that you have chosen to go with what feels best to you.

rbtrout
02-19-2010, 07:16 AM
Friday 5/3/1 Bench day - wk3 rnd9
Bench press
45/15
95/15
135/12
190/5
215/3
245/4

Tbar rows (chest supported)
135/10
180/8
225/5
275/2

Iso low rows
4pps/10
5pps/7/7

The pain under the left shoulder blade came back in full force today, like I figured it would after arm positioning during the squats yesterday. I could have got 2-3 more reps on the bench press, but I didn't want to risk it.
The upper back work only made it worse. I was going to finish with some dips, but there was no way with the pain going on. Heavy Ibuprofen day today and hopefully it will get better over the weekend. Next week's a back-off week, so that should help.

rbtrout
02-23-2010, 07:14 AM
Week of Feb. 22 - Feb. 26 Backoff week
Monday - 5/3/1 Shoulder Day - wk4 rnd7
SOHP
45/20/15
65/15
85/12
105/10

DB bent rows
90/16/15/15

Skull crushers
75/20/18/15

Iso Pulldowns
2pps/15/15/15

Tri pushdowns
120/25/20/18



Tuesday - DE leg day - week 4
Zercher squats
45/10/10
95/10
135/10
185/15/15/15

Leg press
7pps/10
9pps/10
10pps/18/15

Smith calf raises
4pps/10/10/10

Off Road
02-23-2010, 07:17 AM
I like the way you put more "pulls" into your workouts. Smart!

rbtrout
02-25-2010, 07:18 AM
Tuesday - DE leg day - week 4
Zercher squats
45/10/10
95/10
135/10
185/15/15/15

Leg press
7pps/10
9pps/10
10pps/18/15

Smith calf raises
4pps/10/10/10



Tuesday was more quad focused, so I figured I'd hammer the hammies, glutes and low back today.

Thursday - ME leg day - week 4
Squats s/s with 45/10/10 135/10
GMs 45/10/10 135/10

Deads
135/5
225/5
315/10/10/10 - the first time I've ever done more than 5. Brutal. First set, fairly easy, second set much harder and the third set was tough. Difference with these and the 5X5 is that I'm only resting about 30-45 seconds between sets, this was certainly different.

Dimel deads
135/20/20
185/15

rbtrout
03-01-2010, 07:13 AM
Week of Mar 1. - Mar. 5
Monday - 5/3/1 Shoulder Day - wk1 rnd8
SOHP
45/15
75/10
110/5
125/5
145/6

Pullups
bw/10/7/6

Bent rear lateral raises
50/10
60/10
70/6

Low pulley rows
300/10
320/9
350/7

Triceps pushdowns
150/25/20/15

Right shoulder was a bit tired from yesterday's fishing and really long day, but still turned into a good workout.

Off Road
03-01-2010, 07:16 AM
Good workout...but...how was the fishing?

rbtrout
03-01-2010, 12:18 PM
We were going to go Saturday, but it was pouring, so we went Sunday, instead. Nice, blustery day and cool - 65 ish. I had the crank bait of choice. I landed 4, the first three were small 3/4 of a pound or so, the last one was a beauty, just under 4 pounds. It came up out of the water 3-4 times - nice largemouth.

Off Road
03-01-2010, 12:42 PM
Very cool. Nothing beats a good day outdoors catching fish.

rbtrout
03-02-2010, 07:03 AM
Very cool. Nothing beats a good day outdoors catching fish.

Amen, brother.......





3 days in a row up at 3 am, I'm a bit tired. I had no energy but forced myself to workout. It turned out OK, just short.

Tuesday - DE leg day - week 1
Box squats superset with gms
45/15 135/10 225/5

Box squats
335/2/2/2/2/2/2

Dynamic Deads
365/2/2/2/2/2/2

Off Road
03-02-2010, 07:04 AM
Nothing wrong with short workouts. Dynamic deads with 365...awesome power.

brihead301
03-02-2010, 07:06 AM
Hey man nice work in here. Question though, how often do you max out? I see that your maxes are much higher then what you usually train at, so I was wondering how you manage going about training relatively light and still maintaining those maxes?

rbtrout
03-04-2010, 07:14 AM
Last year, I tried maxing out more than maybe I should have; although it worked for me. This year, I'm going to try planned maxes probably every 2 months and see how it goes. This is what I'm planning, any way. As you've stated, the work I'm doing now might make this more difficult than I think. I might have to train heavier. We'll have to see how it goes. I'll know by May or June if I need to train heavier more often.




Thursday - ME leg day - week 1
Banded squats - green bands
45/10/10
135/10/10
225/8/8
315/5/5
405/3/3/3/3

Power Cleans
155/3/3/3

rbtrout
03-05-2010, 07:07 AM
Friday 5/3/1 Bench day - wk1 rnd10
Bench press
45/15
95/15
135/10
170/5
195/5
220/8

Dips
bw/13/12/12

Inverted Rows
bw/11/10/10

Bent rows
185/8
235/8
285/5

I woke up Wednesday morning with a decent amount of pain in my right shouler......and I have no idea why. Today it was sorely apparent in lifting. I was hoping for bw+25 on dips and adding some weight on inverted rows, but too much pain. Frustrating.....
So, I did what I could do and not worry about it. There are always plenty of training days.

Off Road
03-05-2010, 07:15 AM
Maybe your casting form is off...post a video and we'll try to help :)
Seriously, it was a good session and those rows are huge.

rbtrout
03-08-2010, 07:11 AM
Maybe your casting form is off...post a video and we'll try to help :)

I might do that with my fly casting. I can't wait 'til the top water action picks up for bass.....then the fly rod comes out.




Shoulders still hurt Saturday when I got up. 3 Ibuprofen and 2 hours of full court bball later and I actually felt pretty good.

Week of Mar 8. - Mar. 12
Monday - 5/3/1 Shoulder Day - wk2 rnd8
SOHP
45/20
75/15
120/3
135/3
155/5

Pullups
bw/10/8/7

Kneeling J pulldowns
150/10
195/8/8
220/6

Floor press
135/10
225/6/6

Skull crushers
105/10/10 - elbows hurt so quit

This is the first week in a while that my elbows didn't hurt. As I did the second set of skull crushers, a bit of pain in each, so I finished the set and stopped. I'll have to use these as a lighter tri movement instead of trying to go heavy.

rbtrout
03-11-2010, 07:08 AM
Missed Tuesday's workout - I was working.
Too much work and stress from it, I'm exhausted. Today's workout showed it.

Thursday - ME leg day - week 2
Squats superset with GMs
45/10/10
135/10/10

Sumo squats
225/8/8
315/5/5
405/3/3
495/3

The last set was so tough I knew I wasn't going heavier. I finished that set, unloaded the bar and went home. Sunday should be a nice day of rest for me.

Off Road
03-11-2010, 07:24 AM
Boohoo...only 495x3...I feel so bad for you...
Kidding. That is very impressive lifting Trout. If I ever get to a 500 lb squat, I'll be one happy camper (and fisherman).

ThomasG
03-11-2010, 09:19 AM
Diggin the squats and deads, nice work

rbtrout
03-15-2010, 07:19 AM
Thanks, guys. Not too bad for an old guy?


As it turned out, I decided to sleep an extra few hours and skip the gym on Friday. It paid off because I worked until 10:30 that night and was actually coherent.

I spent 1/2 a day on both Saturday and Sunday on a ladder patching part of the roof. A brutally long work week, too much time in the sun and several hours of roof work and I figured today's SOHP was toast and I wouldn't be able to do it. I actually felt pretty good this am, albeit a bit tired.

Week of Mar 15. - Mar. 19
Monday - 5/3/1 Shoulder Day - wk3 rnd8
SOHP
45/15/10
85/12
130/5
145/3
160/3

Pullups
bw/11/9/8 - I'm feeling better and better about these. Not too long ago, I could barely do 3 sets of 5 and now, in another few weeks, I'll be adding a dime. My wife has noticed that my lats are getting wider, too. Good stuff.

Bent pulley laterals
35/8
40/8/8

CGBP
135/10
185/8/8

Pushdowns
150/20/20


For anyone that reads this and thinks that pullups aren't really needed, if only for width, guess again. I've never been too wide (very thick, though) and I used to never do pullups. "I didn't need them" was what I always said. When I did them, I'd use a very wide grip and it killed my shoulders. Now, using a neutral grip, just a bit wider than my shoulders, my lats are getting wider. I also concentrate on pulling with my lats and not my arms. Like I said above, not so long ago, I could barely do 3 sets of 5; keeping at it, slow and steady has been well worth it.

Off Road
03-15-2010, 07:38 AM
Making your wife take notice is reward enough. I think we do this as much for them as we do for ourselves. Nice pressing too.

rbtrout
03-16-2010, 07:12 AM
Thanks. No shaking for you this am, you're too far away. Early morning wake up call - 4.4 earthquake at 4:04 this morning. I sat here and watched my monitor move all around. The unfortunate part now is to listen to all the nay-sayers scaring the crap out of people by saying we're due to have a huge one. Whatever, if it happens, it happens and nothing we can do to stop it.


Tuesday - DE leg day - week 3
Box squats
340/2/2/2/2/2/2/2

Dynamic Deads
340/1/1/1/1/1/1/1/1/1/1

Power cleans
160/3/3

Less rest between squats and I'm keeping it at about 30 seconds between pulls. Fun stuff.

Off Road
03-16-2010, 07:16 AM
Nope...didn't feel anything. I've been in a few good ones though, like the Coalinga quake back in the 80s. I was in Salinas at the time and it was a wild ride.

rbtrout
03-22-2010, 07:15 AM
We had a power outage late Wednesday afternoon. The transformer outside of our building blew and took 3 building's power with it. Thursday's work day started at 2 am and lasted until about 3:30 pm, when I went home. I still ended up putting in a few hours from home for some minor server repairs. Both Thursday and Friday workouts were non-existent.
Saturday was a fun day of fishing, but I was up at 2:45 am to head out. Even with almost nothing going on yesterday, I'm still tired today.......at least, I could get to the gym.

Week of Mar. 22 - Mar. 26 - back off week
Monday - 5/3/1 Shoulder Day - wk4 rnd8
SOHP
45/15/15
70/15
85/15
100/15/12

Pullups
bw+10#/8/8/6 - frist attempt at added weight - I'm happy with the results.

Rack lockouts
225/10
275/8/8/8

Bent rows - I wasn't going to do these, but my low back was tight and this helped really stretch it out.
135/8/8/8

rbtrout
03-23-2010, 07:09 AM
Tuesday - DE leg day - week 4
Squats superset with gms
45/15
95/10
135/10

Squats
225/20/20

Deads
225/10/10/10/10/10 - these were tough after the 20 reppers. My legs are like jello now.

Off Road
03-23-2010, 08:50 AM
I'm currently nursing an injured back, but I'll be back chasing your numbers in a couple of weeks. Keep progressing man, things are good.

rbtrout
03-25-2010, 07:21 AM
Take care of that back, O.R., back problems suck.



Supposed to be a lighter day, but doing rack deads, I have to go heavier. After doing Zerchers and how I felt, I knew it wouldn't be a stellar day. The stress of work has really been affecting me. Oh well....

Thursday - ME leg day - week 4
Zercher squats
45/15
95/15
135/10/10/10/10

Rack deads
315/5
405/5
495/5
585/3
675/1
765 - didn't budge.....again, oh well.

rbtrout
03-26-2010, 07:18 AM
Friday 5/3/1 Bench day - wk4 rnd10
Bench press
45/20
95/15
135/10
155/10
185/10/10

CGBP
135/10/10/10

Bent Rows
135/15/15

Pushdowns
150/38/20

Hammer curls
70/5
90/5
110/5

Preacher curls
65/10
85/10
105/8
125/6

Off Road
03-27-2010, 08:48 AM
You continue to impress with you pulling power.

rbtrout
03-29-2010, 07:18 AM
Week of Mar. 29 - Apr. 2
Monday - 5/3/1 Shoulder Day - wk1 rnd9
SOHP
45/15
85/10
115/5
130/5
150/6

Pullups
bw+10/10/8/7

Bent DB laterals
50/10
60/10
70/7

Face pulls
150/10
195/10
240/10/10

RG pushdowns
150/15/10
165/10/10/10

rbtrout
03-30-2010, 07:10 AM
Tuesday - DE leg day - week 1
Box squats
45/15
135/10
225/8
315/2/2
355/2/2/2/2/2

Dynamic Deads
355/1/1/1/1/1/1/1/1

Power cleans
135/3
155/3/3

rbtrout
04-01-2010, 07:18 AM
Thursday - ME leg day - week 1
Squats superset with GMs
45/10/10
135/10/10
225/5

Deficit deads (non-sumo)
225/5/5
315/5/5
405/3/3
495/1/1 - was going to go heavier, but felt a slight pinch in my lower left back. It was very uncomfortable on my last 2 singles, so I played it safe and quit.

DB knee raises
110/10/8/8

rbtrout
04-02-2010, 07:18 AM
Friday 5/3/1 Bench day - wk1 rnd11
Bench press
45/15
95/15
135/10
175/5
200/5
225/9

Dips
bw+10/10/10
bw+25/7

Low pulley rows
300/10
350/10
400/9

Pushdowns
150/30 240/6/6

I woke up feeling fine.....and it's Friday. Get to the gym and start benching and my right shoulder/trap is killing me. The heavier the weight got, the less it hurt, so I kept going. It's stiff now, but not too much pain. I have no idea what's up.

cphafner
04-02-2010, 10:15 AM
You continue to impress with you pulling power.

No kidding. Those are huge pulls.

rbtrout
04-02-2010, 10:35 AM
Thanks, squats and deads make up for my crappy bench.

rbtrout
04-05-2010, 07:11 AM
Week of Apr. 5 - Apr. 9
Monday - 5/3/1 Shoulder Day - wk2 rnd9
SOHP
45/15/15
85/10
125/3
140/3
155/6

Pullups
bw+20/7/7/6

Bent pulley laterals
40/10
45/8/7

Stiff arm pulldowns
90/10
105/8/8
120/6

Pushdowns
90/10/10/10

After a very fitful night of sleep, I got up and actually had a decent workout. Warming up on sohp, I didn't think I'd get 155 for 3, let alone 6. That made me feel so good, I added another dime to the dipping belt and did pullups with 20# extra. What I thought was going to be a crap workout turned out quite good.

Off Road
04-05-2010, 07:30 AM
You never know how they will play out. Some days you feel like cr@p but still bring forth the goods in the gym. Nice job Trout.

rbtrout
04-06-2010, 07:16 AM
Thanks......and some times I wonder what the heck I'm doing to myself at this age!


Tuesday - DE leg day - week 2
Box squats
45/12
135/10
225/10
315/2/2
360/2/2
365/2/2/2
375/2/2

Dynamic Deads
365/1/1/1/1/1
375/1/1

Power cleans
135/3/3

Off Road
04-06-2010, 07:25 AM
Thanks......and some times I wonder what the heck I'm doing to myself at this age!
I'm right behind you in age, but I'm still a few months younger (lol). All you have to do is look around at other guys our age and you'll see why we do this. The vast majority are either skinny and weak, running marathons and attending pilates classes, or they are fat slobs that can't walk a flight of stairs. My goal is to be able to squat 400 x 20 when I'm 60 years old. How many 60 year old guys can lay claim to that?

rbtrout
04-06-2010, 08:54 AM
I know, but you know what I mean. Every once in a while, I get under the bar and ask myself, "what the heck am I doing?" Then I see some one our age that is just like you said and then I tell myself, "that's why".

Bass fishing Saturday. I'm not sure if the top water action has started up quite yet, so I doubt the fly rod/reel is going, but looking forward to it none-the-less.

rbtrout
04-08-2010, 07:20 AM
Thursday - ME leg day - week 2
Zercher squats
45/10/10
95/10
135/10
185/8
225/5
275/2
315/1 - new PR. This is probably the limit of the weight that I can hold in my arms. The squatting part is easy, holding this amount of weight is the hard part.

Dimel deads
135/10/10
185/10
235/7/7

Behind the power rack is a row of bikes and tread climbers. This guy started in on the climber directly behind me. I don't care, except that this guy's BO was so bad, I had to walk about 15 feet away between sets just to breath. Take a shower, wear deoderant, do whatever, but don't stink up the gym like that.

Off Road
04-08-2010, 08:56 AM
LOL at the guy with B.O....just another reason to train at home :)

rbtrout
04-09-2010, 07:13 AM
I tried working out at home years ago, but didn't have the motivation. No room for it now.

Friday 5/3/1 Bench day - wk2 rnd11
Bench press
45/25
95/15
135/15
185/3
210/3
240/6 - easier than I thought it would be
Dips
bw+10/10
bw+25/10/8

Bent rows
185/8/8 - would have done more, but El Stinko was getting ripe and I couldn't stand the stench. I've thought about combating his smell with a good fart, but I'm not sure a fart would even be noticed.....unless it was really loud.

Tbar rows
3p/10
4p/8
5p/5
5p+25/3

Off Road
04-09-2010, 09:03 PM
Your bench will soon be huge...keep pushing :)

rbtrout
04-12-2010, 07:19 AM
I woke up this morning with both elbows feeling stiff (?!?). Don't have any idea why.

Week of Apr. 12 - Apr. 16
Monday - 5/3/1 Shoulder Day - wk3 rnd9
SOHP
45/15/15
85/12
130/5
150/3
165/3

Pullups
bw+20/8/8/7

BB Bent rows
135/10
225/5/5
275/3/3

1 arm pushdowns
100/10/10

I was going to do JM presses, but my elbows hurt too bad. The 1 arm pushdowns didn't feel the greatest, either, so I quit at 2 sets.

rbtrout
04-13-2010, 07:36 AM
Tuesday - DE leg day - week 3
Box squats
315/2/2/2/2/2/2

Dynamic Deads
225/2/2/2/2
315/2/2/2/2

Power cleans
135/3
155/3/3/3


Yesterday was completely stressful at work, thus I was wiped out by the time I got home last night. I really considered staying in bed this morning, but worked through it and concentrated on explosiveness on all 3 lifts.

StLRPh
04-13-2010, 08:05 AM
Trout,

Just looked through your journal, Offroad recommended, and its inspiring. Great job and keep it up.

rbtrout
04-13-2010, 10:31 AM
Thanks. I appreciate that.

Webster Groves, MO, suburb or St. Louis? I was born in Springfield.

StLRPh
04-13-2010, 10:49 AM
I'm in the 'burb, less than 10 miles from the river. So St Louis county.

rbtrout
04-15-2010, 09:44 AM
--------------------------------------------------------------------------------

I worked last night, got home, ate and basically went to bed - looking forward to this morning's workout. I woke up at 12:30 this am and it felt like I'd sprained my left wrist. I've got very little movement, almost no grip and lots o' pain (typing is a bear). Tylenol helped me sleep a bit, but I missed my workout and will be seeing the doc early this afternoon.
I've been thinking about a week off of training, I just might have to. We'll see.

rbtrout
04-17-2010, 08:03 AM
Well, after the doc visit on Thursday afternoon, he said I have gout. I was repulsed, thinking it was something disgusting. It's actually a form of arthritis caused by too much uric acid in the blood. My blood test showed that the standard for uric acid in the blood is 3.4-7.6, mine was 3.4. So much for that diagnosis. He then said it was probably pseudogout, which is similar but caused by sodium build up in the joint(s). Of course, my last blood work from 6 months ago showed that I had a lower than normal sodium count, so I'm wondering about that theory, as well.

Any way, he gave me a little, tiny pill to nix the little swelling that I've had, reduce the pain and get rid of the problem.

As of today, I can close my fist all the way and actually grip a door knob enough to twist it open and there's not too much pain.

I'm still going to take next week off because I need it and to let the wrist heal. Sleeping until 5:30 am will be really nice, as well.

Off Road
04-17-2010, 08:21 AM
Sounds like your doctor is clueless as to what your problem is. Hopefully some extended rest will help, I'd hate to see it affect your casting.

StLRPh
04-17-2010, 01:12 PM
My dad has something like gout as well. No fun at all. Certain things in your diet could cause flare ups and unfortunately the lab tests aren't 100% definitive either. If its a tiny little white pill and called colchicine the fact that it's helping probably means he's right. Best of luck

rbtrout
04-19-2010, 08:38 PM
My dad has something like gout as well. No fun at all. Certain things in your diet could cause flare ups and unfortunately the lab tests aren't 100% definitive either. If its a tiny little white pill and called colchicine the fact that it's helping probably means he's right. Best of luck

Thanks, after all is said and done, it appears to be 'pseudo-gout', which is caused by sodium crystals. The little white pill worked wonders. I'm almost 100% as of tonight. I'm still going to take the week off from lifting, heal up and let my body relax some what......although, I'll be working a bit more this week; but that's OK, several projects will be completed this week. That's a good thing.

Off Road
04-19-2010, 09:01 PM
Glad you are doing better.

rbtrout
04-23-2010, 03:07 PM
The wrist is feeling quite good now. I'll play some bball tomorrow and be back in the gym next Monday......and really looking forward to it.

Off Road
04-23-2010, 04:06 PM
I fear for the weights.

rbtrout
04-26-2010, 07:23 AM
It felt great (?!?) to get up at 3:30 am, eat and head to the gym. It was good to be back at lifting again. The wrist felt OK, just a very slight bit of discomfort. Wrist wrap was worn the entire workout.

Week of Apr. 26 - Apr. 30
Monday - 5/3/1 Shoulder Day - wk1 rnd10
SOHP
45/20
85/15
115/5
135/5
155/5 bit of trouble on this - I should have done one more warmup set.

Pullups
bw+20/7/7/7

Face pulls
150/12/12/12
167.5/12
177.5/12 - these felt really easy, but I couldn't use the usual pulley machine where I can add plates, it was being used.

Floor press
135/10
185/10/8/7

BB bent rows
185/10/10

Off Road
04-26-2010, 07:28 AM
Awesome...glad you're back and feeling better.

StLRPh
04-26-2010, 07:44 AM
great work, especially at 330a :)

rbtrout
04-27-2010, 07:21 AM
Thanks, guys. It's good to be lifting again.

In another 2 1/2 weeks, I'll be off work for the first time this year for a 4 day weekend. I'm taking the wife up to Big Bear for the weekend. Mid-May up there should be quite pleasant. Now, if she'll just let me take some fishing gear and my float tube.......



Tuesday - DE leg day - week 1
Squats superset w/gms
45/10
135/10
225/8

Box squats
315/2/2/2/2

SLDLs
135/10
225/8
315/5
405/3
455/1 - new PR

I started to do my usual dynamic LB day, but I just wasn't feeling it. My body wasn't really responding to it. I stood there looking at the bar for a few and realized since I didn't feel the need for speed, I'd try something different. It worked.

Off Road
04-27-2010, 07:31 AM
Holy cr@p dude, your pulling strength is just amazing.

StLRPh
04-27-2010, 07:43 AM
Great PR!

rbtrout
04-29-2010, 07:24 AM
Thanks, guys......I'm still feeling it today.


Thursday - DE leg day - week 1
Zercher squats
45/20
135/10/10
185/10
225/20

Leg press
7pps/10/10
9pps/10/10

Again, I didn't feel like dynamic work this morning.....don't know why. The 20 rep zerchers were much harder than I thought they'd be.

I ended up spotting a friend (Eric) on bench for a few sets and that put me behind, so I jumped to doing a few medium sets of leg press.

Right in front of the leg press is a leg extension machine. The guy that had just finished doing leg presses moved over there as I'm putting the plates on the other leg press. I was chatting with Eric while this other guy was watching me load the plates. I held a conversation while I did my 3 sets of leg presses.

Eric left and I finished my last set, this other guy looked at me and shook his head. I smiled at him (being the nice guy I am), he then commented that "you held a conversation while doing 4 times the weight I was doing". I smiled and told him that those were only medium sets. He just shook his head and muttered, "unbelievable". I got a kick out of that.

The small, skinny guy with ILS (Invisible Lat Syndrome) that wears the 'muscle shirt' was there today. He tears off the collars and sleeves and has the collar area extra large for his huge neck and traps and the sleeves are torn open down to the middle of his sides. That just busts me up every time I see it. I have to turn away so he won't see me laughing. He's a legend in his own mind.

Some days, it's really quite amusing to be at the gym.

StLRPh
04-29-2010, 07:44 AM
I can't say that I actually miss the gym too much. :) BTW, looked like a pretty tough leg day. Great job with the Zercher's. Not sure why you wouldn't think that holding 225lbs with the crease of your elbows for 20 reps wouldn't be tough :)

What are your thoughts on front squats vs Zercher's? Front squats make my knees ache and I wanted to try some sort of squat variation.

Off Road
04-29-2010, 08:34 AM
20 rep Zerchers? Are you insane?

rbtrout
04-29-2010, 09:22 AM
@ StLRPh - I found it very difficult to keep my form when doing front squats, with the power clean hold or the arms folded hold, so I tried zerchers. It's easier for me to keep my form and get low enough, so that's why I stick with them. Man, do they kick my butt, too.
From Tuesday's SLDL PR to today's zerchers, my entire lower body is really feeling it.


@Off Road - YES I AM!

rbtrout
04-29-2010, 10:22 AM
@ StlRPh - I re-read your post - zerchers are similar to the other front squats. I'd make sure your form is spot-on - knees not coming together when you come up. I squat down and make sure my elbows go between my knees/legs to make sure.

StLRPh
04-29-2010, 10:37 AM
RB, Thanks for info. I feel like that's what I do but until I video it I couldn't say for 100%. I have a hard time holding the weight as well in the rack position. May have to play around with Zercher's just to get a feel for them.

rbtrout
04-29-2010, 11:03 AM
You're welcome. I don't do conventional holds on zerchers - arms at sides holding the bar - I bring my hands together in front of my face. It works better for me.

rbtrout
04-30-2010, 07:26 AM
Friday 5/3/1 Bench day - wk1 rnd12
Bench press
45/20
95/15
135/10
175/5
200/5
230/6

Dips
bw+10
bw+25/10/9

Pushdowns
240/8/8/8

DB bent rows
110/8/8/8

Hammer curls
100/5/5

Today was an older guy, aches and pains day, but I pushed through it. I woke up feeling a dull ache in my right shoulder. Sure enough, it made itself apparent whilest benching. Under no-pain circumstances, I should have had 8-10 at 230 - today, only 6. Oh well.

The left wrist isn't quite 100%, yet. DB rows and the 2 sets of hammer curls hurt just a bit.

StLRPh
04-30-2010, 09:34 AM
Still a day that most of us would be pretty darn happy with :)

rbtrout
05-03-2010, 07:24 AM
Week of May 3 - May 7
Monday - 5/3/1 Shoulder Day - wk2 rnd10
SOHP
45/20/15
85/10
125/3
145/3
165/4

Pullups
bw+20/9/8/8

Rack Lockouts
225/8/8
275/6/6

Chest supported rows
3p/10
4p/8
5p/5
5p+25/3

I didn't feel the greatest yesterday. I think it was because of the diet Coke I drank. I've weened myself off of it in the last 6 weeks or so and now, I don't usually have much. I had most of a 2 liter yesterday. I had a headache and upset stomach and went to bed around 8 pm feeling like crap.
I didn't sleep well and got up this morning thinking I should stay in bed. I felt much better after eating and had a good morning at the gym. No more diet coke for me, maybe in small amounts.

Tonight is night 1 of summer time bball playing. I love it, but at the same time, I'm glad when September is here and we're done. My dynamic lower body days might suffer; I have to check my log from last year to see.

StLRPh
05-03-2010, 07:48 AM
Good stuff. Very impressive pullups

Off Road
05-03-2010, 08:08 AM
What do you think is up with the diet Coke?

rbtrout
05-04-2010, 07:12 AM
I'm not sure, but that was the only thing different in my diet, so I assumed it caused the upset stomach and headache. When I stopped drinking it, I had headaches every afternoon for about 4-5 days, then my body got used to not having all the caffeine.





Tuesday - DE leg day - week 2
Squats superset with gms
45/15
135/12/10

Box squats
225/2/2
315/3/3/3/3

Dynamic Deads
315/2/2/1/1
365/1/1/1/1

DB knee raises
110/8/8

Last night 1.5 hours of full court bball. I didn't over-play, like I usually do, so I actually slept OK and had more energy than I expected this morning.

rbtrout
05-06-2010, 07:22 AM
Thursday - ME leg day - week 2
Sumo squats
45/15/15
135/12/8
225/8
315/5/5
405/3
495/3

SLDLs
135/8
225/5
315/5
405/3
455/1/1

I'm disappointed in the squat numbers. I struggled to get 3 at a weight I shouldn't struggle at. This has happened before, I just keep plugging away at squats and they come back. On the plus side, I got 2 singles at 455 on SLDLs. I attempted rep number 2 on the second set, but couldn't bring the bar back up. Maybe I'll put a bit more focus on pulling, since I'm doing well with it.

StLRPh
05-06-2010, 08:06 AM
Moving a ****ton of weight, especially after playing ball the night before

Off Road
05-06-2010, 08:12 AM
Pretty scary that you are disappointed with 495 x 3 squat--lol

rbtrout
05-07-2010, 07:15 AM
It seemed harder than it should. Oh well, I'll keep plugging away.





Friday 5/3/1 Bench day - wk2 rnd12
Bench press
45/25
95/15
135/15
190/3
215/3
245/6

Dips
bw+25/10/9/8

NG pulldowns
255/9/9

DB rows
110/10/10

I forgot that narrow grip pulldowns don't let me extend all the way up, only about 3/4 of the way. The first set, I got my knees under the seat and got to sit on the floor. The second set, I couldn't get the leverage right, so I stopped at 2 sets and did some DB rows to finish off the lats.
I also wanted to do one more tricep exercise, but a buddy needed spotting on bench, so I took extra time for that. A short, but sweet workout.

rbtrout
05-10-2010, 07:12 AM
Week of May 10 - May 14
Monday - 5/3/1 Shoulder Day - wk3 rnd10
SOHP
45/15/10
85/10
135/5
155/3
170/2

Pullups
bw+25/8/7/6

Floor press
135/10
185/6
205/6/6

Face pulls
240/10/10/10
260/10

Off Road
05-10-2010, 07:16 AM
Excellent

StLRPh
05-10-2010, 07:17 AM
Good stuff RB

rbtrout
05-10-2010, 10:53 AM
Thanks, guys. I just realized that I've never pressed this much. Way cool.

rbtrout
05-12-2010, 09:11 AM
Monday night's basketball was quite fun. I played well (for 2 hours) and was on the winning team 5 of 6 games. The problem now, that I face each year, is that my muscles are so tight when I get home, I can't sleep worth a darn. Thus, no workout yesterday, I ended up with only about an hour of sleep. Last year, I ended up taking 2 muscle relaxers about 45 minutes before going to bed and that did the trick. I don't have any this year, my chiro friend didn't give me any more. I'll probably try 1 "natural" sleep aid (mostly triptofan) and 1 Tylenol PM and hopefully that will do the trick. The no sleep thing makes the work day bad and worse, yet, I miss a workout.

I've had the feeling since last year that one of the guys at bball didn't really like me. I don't care that much, but I found out that wasn't the case, at all. His complaint was that I'm "too strong to be playing with them" and then he went on to (very jokingly) complain about how you don't want to run into me when I set a pick or be in my way when I decide to jump. It was rather amusing and, in an off-handed way, complimentary.

I've come a long way from 125 pounds. Any of you guys that read this that are skinny like I used to be - YOU CAN DO THIS.


Even though I've got tomorrow and Friday off for some needed R&R, I'll still be hitting the gym both mornings. Come Friday afternoon and we're gone to Big Bear for the weekend.

Off Road
05-12-2010, 08:23 PM
Fly fishing season is fast approaching. Lay in bed and think about the tug, the take, the run, the reel screaming, the fight, the landing, and the beautiful rainbow to hand. Now your mind is busy and you can slip off to sleep :)

rbtrout
05-13-2010, 07:21 AM
Fly fishing season is fast approaching. Lay in bed and think about the tug, the take, the run, the reel screaming, the fight, the landing, and the beautiful rainbow to hand. Now your mind is busy and you can slip off to sleep :)

......and although money's tight, I'll get to Mammoth 2-3 times this season.

rbtrout
05-13-2010, 07:22 AM
Back at it today. My low back and hammies felt a bit tight, so I did some extra, light weight stuff for warm ups and stretching.

Thursday - ME leg day - week 3
Squats
45/10/10
135/10
225/10/8

GMs
45/10
135/10

SLDLs
135/15/15

Sumo deads
225/5
315/5
405/3
495/3
585/2
605/0

605 came off the floor about 2" and that's it. Missed lifts happen.

StLRPh
05-13-2010, 09:13 AM
Good stuff about the basketball... Solid session, I'd imagine the sleep and basketball are affecting you some.

rbtrout
05-17-2010, 07:24 AM
That's for sure. I have to get used to playing bball on Mondays all over again.

rbtrout
05-17-2010, 07:29 AM
I didn't workout on Friday because I didn't want to get up so early and then be tired during the day/evening. We drove up to Big Bear for the weekend. It was very nice and relaxing, just what the doctor ordered. Saturday evening, I fell asleep on my stomach (I never sleep that way) and woke up with low back muscle spasms (around 11:30 pm). I tried to get out of bed, but ended up rolling onto the floor. After taking 3 Ibuprofen, I got back into bed and actually slept OK. Yesterday was OK, mild pain, but I didn't know what to expect this am.
It's a little stiff and sore, but OK. Thankfully, it's a back-off week, so I went easy and threw in some light SLDLs to stretch the back. I'll hit the chiro probably tomorrow, if I need to.

Week of May 17 - May 21 - backoff week
Monday - 5/3/1 Shoulder Day - wk4 rnd10
SOHP
45/10/10
85/10/10
95/10/10
115/10/10

SLDLs
45/10/10
85/10/10
95/10/10

Pullups
bw+25/9/9/7

Floor press
135/10
185/8/8

I'll play some bball tonight if I feel up to it. I'm wondering what I'll do for lower body day tomorrow, though........

rbtrout
05-18-2010, 07:28 AM
Tuesday - DE leg day - week 4
Squats superset with gms
45/10/10
135/10/10

Squats
225/10/10/10
315/10/10/10

Leg Press
9 pps/10
11 pps/8
13.5 pps/4/4

I tried 14 plates per side, but the 14th plate rubbed on the frame of the leg press, making it stick and extremely difficult to move, so I used quarters instead.

rbtrout
05-18-2010, 07:30 AM
I still have yet to figure out why newbies with attitudes gravitate towards me. Maybe I should start wearing Tshirts that say "Leave me the hell alone".

Any way, a younger guy (new to the gym) was doing squats in the squat rack (225 was close to his max). He laughed at seeing the 2.5 pound weights and threw them on the floor.

He saw me watching and said any guy that has to use those or the 5ers was a pussy. I smiled and said that I use them and kept squatting.

When his reps dropped down to 4-5 on 225, I told him if he needed a spot to let me know and I'd help him out. "No, I got this easily".

Well, I could see that. At that point, I told him to put some weight on the bar and grabbed a 45er. He immediately said that he couldn't do much over 235-240. I asked how he would know that if he'd never used the 2.5 or 5ers because they're for pussies. Either you're a pussy and you've used these or you really don't know what your max is. Funny, he kept quiet.

I then told him that when you're near your 1 rm, the 2.5ers can really help instead of trying to be a non-pussy and only use quarters and 45ers. Still, he's quiet. I then mentioned that any time he'd like to squat with me, I'd be glad to have him work in (not really, though). He moved to the leg extension machine.

I wonder if he'll be back?

rbtrout
05-20-2010, 07:24 AM
Thursday - ME leg day - week 4
Zercher squats
45/10/10
95/10/10
135/10/10/10
185/10/10/10

Rack pulls
315/5/5
405/5/5/3/3

I seem to forget that zerchers hit the low back pretty good and that doing rack pulls afterwards isn't a great idea.

Off Road
05-20-2010, 07:33 AM
I seem to forget that zerchers hit the low back pretty good and that doing rack pulls afterwards isn't a great idea.
I was going to say, "are you crazy." :evillaugh:
But if anybody's back can take it, it's yours. Solid lifting.

And nice job putting that loud mouth newbie in his place :clown:

rbtrout
05-21-2010, 07:33 AM
And nice job putting that loud mouth newbie in his place :clown:

I never understood the attitude behind it. When I was new to the gym, I watched the big, strong guys and asked questions, not mouth off to them. Oh well, if he shows up again, I'll try to be nice......maybe.





I decided not to do any pulling today and after the DB presses, my left shoulder told me no dipping. It was a fun change to do the arm work.

Friday 5/3/1 Bench day - wk4 rnd12
DB flat bench
50/15/10
75/10
90/10
100/6/6

Hammer curls
75/6
90/6
110/4/3
60/15

CGBP
135/10
185/10/10
205/8/6

Pushdowns
150/10
195/10
240/8

RG Pushdowns
150/16

Off Road
05-21-2010, 08:13 AM
Very nice -- your GUNZ must have been pumped :)

<off topic>
Our fishing season is going to be late this year. They are expecting snow down to 3.000 feet this weekend, and there is still a good snow pack up in the mountains. I hope the trout have found a comfortable place to ride out the nasty winter.

rbtrout
05-21-2010, 09:12 AM
Very nice -- your GUNZ must have been pumped :)

Still are a bit. My wife told me that my arms looked 'swollen' when I got home from the gym.




<off topic>
Our fishing season is going to be late this year. They are expecting snow down to 3.000 feet this weekend, and there is still a good snow pack up in the mountains. I hope the trout have found a comfortable place to ride out the nasty winter.

Yeah buddy. There was still snow around the Big Bear area last weekend and we're supposed to have cooler temps and possible rain by Sunday. Mammoth is still reporting 7-12 feet. I probably won't go up there until after the 4th.

rbtrout
05-24-2010, 07:29 AM
Week of May 24 - May 28
Monday - 5/3/1 Shoulder Day - wk1 rnd11
SOHP
45/15
65/10
95/10
120/5
140/5
160/4 - didn't make 5 or more

Pullups
bw+30/7/6/6

CGBP superset with Tate press
135/10 155/10/8
40/10/10/7

Face pulls superset with BB Bent rows
150/10 175/10 195/10
135/10 15/6/6

I was sick all day yesterday, dunno why. Everything I ate went right through me. Today, I definitely felt it. In spite of that, a really good workout. I went up 5 pounds on the pullups and supersetted the others for some more fun.

StLRPh
05-24-2010, 07:44 AM
Continuing the solid work. Sucks about the Montezuma's Revenge :)

rbtrout
05-24-2010, 08:35 AM
Yep, it sure does.....and so far, it's continuing on today.

Off Road
05-24-2010, 08:38 AM
Looks like you are making solid progress on the upper body stuff. Some day it will catch up to your lower body and you will be a FREAK.

rbtrout
05-25-2010, 07:37 AM
Looks like you are making solid progress on the upper body stuff. Some day it will catch up to your lower body and you will be a FREAK.

I certainly hope so......





Tuesday - DE leg day - week 1
Squats superset with gms
45/10 95/10

Box squats
135/5
225/5
275/2/2/2/2

Dynamic Deads
315/2/2/2/2/2/2/2/2

Power cleans
135/3/3/3

Farmers Walk
100/2

In spite of the 2 hours of bball last night, the workout felt good. My legs are shot now, but no complaints. I worked out with a guy at the gym. He's played bball with us on Saturday mornings a few times and wants to get stronger, so he joined in this am. He used the squat rack next to me and we went to town. He'll be cursing me later today.

rbtrout
05-27-2010, 07:24 AM
Thursday - ME leg day - week 1
Squats superset with gms
45/15
95/10
135/10

Squats
225/10
315/8/8

SLDLs
135/10
225/8
315/5
405/3/3/3
425/3

I was going to do gms for heavy triples, but they didn't feel right. I decided to switch to sldls and they felt good. It went better than expected.

Off Road
05-27-2010, 08:23 AM
Huge s.l.d.l. Trout.
I was very proud of my 300 x 6 +2 +2 +2...until I read that -- lol

StLRPh
05-27-2010, 08:38 AM
great work as always

rbtrout
05-27-2010, 10:33 AM
Thanks, guys. I'm really feeling them now at work. I've had to get up and stretch 4-5 times already.

rbtrout
05-28-2010, 07:25 AM
Friday 5/3/1 Bench day - wk1 rnd13
Bench press
45/25
95/15
135/12
185/5
205/5
235/7 - I was hoping for 10-12, but wasn't feeling it today on chest. My legs/low back were stiff from yesterday, so getting the correct position was tough and uncomfortable.

Dips
bw+25/10/10/10

Bent rows superset with face pulls
Rows
225/5/5/5/5

Face pulls
150/10/10
240/10/10

Pushdowns
240/10/13

rbtrout
06-01-2010, 07:21 AM
Week of May 31 - June 4
Tuesday - 5/3/1 Shoulder Day - wk2 rnd11
SOHP
45/15/10
85/10
130/3
150/3
165/4

Pullups
bw+30/8/7/6

CGBP
135/10
185/8/7/6

Skull crushers
75/28/23/19

Stiff arm pulldowns
150/10
195/10/10

I didn't want to miss sohp, so I'll skip today's DE leg day.

rbtrout
06-03-2010, 07:26 AM
Thursday - ME leg day - week 2
Banded squats
45/15/15
135/10/10
225/8
315/5
405/5
495/5/3
545/2
We don't have hooks on the power rack, so I have to put the bands through a 5er and then 3 35ers to hold them. If I use only 3 35ers, at the top of the squat, the 105# lifts off the floor slightly. The extra 5 pounds keeps it down. I know, then, that I'm adding about 105 at the top.

Pull throughs
150/15/15
195/10/10

Calf raises on leg press
4 1/2 pps/20
6 1/2 pps/20
8 1/2 pps/20

PPS = plates per side (45ers). 1/2 = 25er (just in case I hadn't explained it before).

Off Road
06-03-2010, 08:42 AM
Cool method to determine what you are getting out of the bands. Big squats, as usual.

rbtrout
06-03-2010, 01:39 PM
It sure is different with the bands pulling down and a little back from the rack. They certainly make a difference, as well.

The problem today, I do a heavy leg workout and then had to drive to San Diego and back (already). Sitting in one position for 1.5 hours to and from, when I need to stretch sucked. It sure felt good to get out of the truck and walk around.

rbtrout
06-04-2010, 07:24 AM
Friday 5/3/1 Bench day - wk2 rnd13
Bench press
45/15/15
95/15
135/15
195/3
220/3
245/6

Dips superset with Pushdowns (lat pull machine)
Dips - bw/10/10/10/10
Pushdowns - 120/10/10 RG - 90/10/10 (reverse grip)

Stiff arm pulldowns superset with Kroc rows
Pulldowns - 150/10/10/10
Kroc Rows - 110/8/8/8

Face Pulls
220/12
240/18


Tomorrow is one last hurrah for bass fishing for 4 months. My cousin (his boat) has neck surgery Monday the 14th. His doc said no fishing for probably 4 months. I'll have to concentrate on getting into the Sierras for some fly fishing.

rbtrout
06-07-2010, 07:18 AM
Week of June 7 - June 11
Monday - 5/3/1 Shoulder Day - wk3 rnd11
SOHP
45/15/15
85/15
140/5
160/3
175/3

Pullups
bw+35/8/6/6

Floor Press
135/10
185/8
205/8/8

Seated DB cleans
35/8/8/8/8

rbtrout
06-08-2010, 07:14 AM
The only problem with playing bball is the possibility of injury. Last night, my right-hand ring finger was hyper-extended quite badly. It was stuck in that position (about 3/4" backwards) until I used my left hand and forced it into a normal position. I think it's broken at the knuckle, but not sure. It's still badly swollen. My left hand, when I straighten out my fingers, all are together at the ends, now my right hand, there's a 1/4" gap between the middle and ring fingers.

I didn't lift this am due to that; I've got very limited grip with that hand. If I don't see any improvement by the end of the week, I'll go to the doc to see what's up.

Off Road
06-08-2010, 07:28 AM
I hope it isn't broken. That would suck. Heal quickly, if that's possible at our age :)

StLRPh
06-08-2010, 07:55 AM
Doing great as usual. Sucks about the hand, rest up and heal up

rbtrout
06-08-2010, 08:43 AM
Thanks, guys. It might be just still popped out, don't know. If I don't see a huge improvement by the weekend, I'll hit the doc next week.


On a good side note:
I've got a 4 day fly fishing trip planned with my Dad for mid-July. Should be quite nice up in the Mammoth area then.

rbtrout
06-10-2010, 07:16 AM
Thursday - ME leg day - week 3
Squats superset with GMs
45/15/15
135/15
225/10/10
315/6

GMs
45/15/15
135/15
225/8

Romanian Deads
135/8
225/8
315/8
405/5
495/3/3

These were easier than I thought. I had to concentrate on form, though, so I wouldn't do SLDLs. Due to the finger, my right hand grip just sucked and I had to use straps at 225.

I've got a doc appointment this afternoon. I'm guessing that it's broken and dislocated. We'll see. Benching should be interesting tomorrow.

Off Road
06-10-2010, 07:42 AM
I'm jealous of the R.d.l.s and the fishing trip. Everything is still frozen up here, but it's warming up fast. I'm hoping that I'll get a trip in here by the end of the month. It's almost Fathers Day and the only thing I asked for was to load my reels with new line. I am going to try out the new Shark Skin lines. I have a brand new batch of #12 EC Caddis' that are calling my name. Oops, I just gave away my secret fly :)

rbtrout
06-10-2010, 09:17 AM
I'm hoping the timing is right and that spring/summer hasn't already started on the east side. If my timing is right, everything should be in bloom and it should be quite nice up there. With the late winter conditions, I'm hoping for that.
I wished my Dad would float tube, but he won't. I'll have to hit the high country lake (10000') in my float tube later to get some goldens.
You reminded me that I need to clean all my lines and reels.

Flies? I carry so many of them with me that my vest looks like one of the inflated ones. My favorites for the Eastern Sierra streams - too many to list.

rbtrout
06-11-2010, 07:24 AM
Doctor visit and Xrays yesterday. The finger is not broken and, apparently, when I forced it to bend Monday night, I put it back into place. The doc said as bad as this was, it will probably take 6-8 week to heal completely. She also said that bball was up to me, as well as weight lifting. Taping would probably be a good idea. Good news, now I just play the waiting game of healing.


Friday 5/3/1 Bench day - wk3 rnd12
Bench press
45/15
95/15
135/15
205/5
235/3
260/3
Some right shoulder pain benching, a bit minor, but still there.

Dips
bw+30/9/8/3
bw/13
Rt. shoulder really hurt on these, but I managed to get two good sets in, then went with just bw.

Low pulley rows
300/12
340/10
365/10

Tbar shrugs
5 pps/10
6 pps/10
3 pps/22

Good workout. It appears that the last couple of Fridays, I've had a workout partner. I get less done, but work harder because he pushes me.

Off Road
06-11-2010, 07:45 AM
Glad the finger is going to heal.

StLRPh
06-11-2010, 08:29 AM
Good news on the finger

rbtrout
06-13-2010, 09:19 AM
I taped the injured finger to the middle finger yesterday for bball and all was OK. There were a few times when I hurt, but no biggie. Much to the defender's dismay, my sore finger didn't effect my 3-point shooting.

A month from today, I'll already be camping/fishing with my Dad. At 73, I think he's finally realized that he can't be on his feet, fly fishing and pushing himself like he used to. He agreed to try float tubing and even sit in a boat and drown worms. With his back problems, camping will be interesting, but I'll make sure I can get him as comfortable as possible.

rbtrout
06-14-2010, 07:16 AM
Week of June 14 - June 18 - Backoff Week
Monday - 5/3/1 Shoulder Day - wk4 rnd11
SOHP
45/15/15
65/15
85/15
95/12/12/12

Pullups
bw+35/8/7/7/6

Shrugs
315/30/30/30
405/18

Light and easy day at the gym.

More fun in store for me. I've got to hustle to work for a couple hours and then got the the hospital (45 minutes away) for my cousin's neck surgery. He's got the best neuro-surgeon in So. Cal., so he should be good to go in a couple of months.

Off Road
06-14-2010, 07:48 AM
Doesn't look like 5/3/1, but doesn't look bad either.

StLRPh
06-14-2010, 08:38 AM
I'm with OR. What variation are you using?

rbtrout
06-15-2010, 07:23 AM
If I recall, it was option 2 (?). I'd have to check the book. It's a 4 week rotation with the 4th week as a deload week.



Tuesday - DE leg day - week 4
Squats superset with gms
45/15 95/15 135/10

Box squats
225/2/2
275/2/2
315/2/2/2/2/2

Dynamic Deads
315/1/1/1/1/1/1/1/1

Power cleans
135/3/3/3


Lots o' resting between sets (except deads). Last night's bball made me tired this am.

StLRPh
06-15-2010, 07:44 AM
Big weights for a DE day!

Off Road
06-15-2010, 08:52 AM
How high is your box?

rbtrout
06-15-2010, 09:15 AM
It's one of the benches at the gym. When I sit on it, I'm below parallel by about 2 inches.

rbtrout
06-17-2010, 07:33 AM
Thursday - ME leg day - week 4
Squats/GMs
45/15
95/15
135/12 - my typical lower body warm up - it works for me.

Zercher squats
45/10/10
95/10/10
135/10 - more warm ups.

Leg Press
7pps/10
9pps/10
10pps/10
11pps/10
13pps/6

Smith machine calf raises
3pps/15
4pps-12/12/18

Worked out with a friend this am. On Tuesday, he said he'd like to do heavy leg presses, so what the heck. He'll be cursing me later.....

rbtrout
06-18-2010, 07:27 AM
Friday 5/3/1 Bench day - wk4 rnd12
Flat bench
45/15/15 - warm up for shoulders

DB incline
35/12/12
50/10
70/10
80/8
90/5 - haven't done these in a long time. Did better than I thought I would.

Stiff arm pulldowns superset with face pulls
150/10 195/10 220/9

Decline Key press superset with
40/10 50/10/10

Decline skull crushers
85/10/10/10

Hammer curls 80/8 100/6 110/5 50/16

Supposed to be a back off week for 5/3/1, but I don't think I took it too easy. Oh well.

Off Road
06-18-2010, 07:35 AM
Good sessions Trout.

StLRPh
06-18-2010, 07:38 AM
Looks like a good deload. How's your friend doing today after the leg presses? :)

rbtrout
06-22-2010, 01:27 PM
Looks like a good deload. How's your friend doing today after the leg presses? :)

What he said - "Thanks for making me really appreciate walking normally".
I took it as a compliment.

rbtrout
06-22-2010, 01:33 PM
Well, here's an O, CRAP.
Playing bball Saturday morning, I got bumped in a box out. I felt a slight twinge in my lower left back, but didn't think anything of it. I finished that game and played another and was fine. When I went to step into my truck, my back popped audibly. I about fell back out. I drove home carefully with muscle spasms and pain all down my left leg. The rest of Saturday and Sunday, I was basically down and out. Yesterday at work was no fun, sitting just kills.
A visit to my buddy that's a chiro and I'm feeling better, but still, sitting sucks and my left leg/foot goes to sleep. Another visit or 2 this week and I should be back to it.

I'll probably hit the gym Thursday and Friday for 2 upper body sessions and then see if I'm ready for some bball on Saturday.

In the last couple of months -
Pseudo-gout in left wrist
Dislocated ring finger, right hand
Lower left back/leg

This getting old thing just blows!

Not to worry, these are just minor set-backs; besides, I've got fly fishing on the brain and in the near future.......

StLRPh
06-22-2010, 01:59 PM
Sounds like you need to do something a little less dangerous than pickup games of B-ball :)

Off Road
06-22-2010, 05:37 PM
Man, it sucks to get old, don't it. I hope it heals up quickly. Mine usually takes a couple of weeks to feel good again.

rbtrout
06-28-2010, 07:30 AM
Man, it sucks to get old, don't it. I hope it heals up quickly. Mine usually takes a couple of weeks to feel good again.

Last time it happened this bad, it took 3-4 weeks, but I kept working out, for the most part. This time, I'll skip lower body (sob, my favorite) and work the upper all this week.

I was going to camp with my Dad the week of the 12th, but with this issue, we'll rough it and get a cheap hotel in Mammoth.

rbtrout
06-28-2010, 07:30 AM
Well, I decided after a week of forced inactivity, that I'd give it a go. I can't do legs or lower back and have to be careful of any exercise I do, but I'll see what happens. I noticed that Saturday, I spent several hours on my feet BBQing and cooking and felt pretty good afterwards, so I'm going on the premise that being on my feet (carefully) will be better.

I'll do all upper body this week and hopefully next week I can do a bit of lower body.......we'll see.

Week of June 28 - July 2
Monday - 5/3/1 Shoulder Day - wk2 rnd12
SOHP
45/15
85/15
105/10
125/5
140/5
160/6

Pullups
bw+35/9/7/7

RG BP
135/10
185/8/8

DB bent laterals
50/10
60/8
70/5 - these were tough, not the exercise, but the bending. I still managed to do OK, though.

Sitting now isn't as painful as it has been. Hopefully this is a good sign.

Off Road
06-28-2010, 07:35 AM
Nice job listening to your body and altering your routine to fit.

I went up to the Sierras and hiked around a little. The rivers are still blown out with all the runoff. Probably a couple of more weeks before I can "Rips some lips."

rbtrout
06-28-2010, 08:39 AM
Two weeks from today and I'm there. Can't wait. My Dad has agreed to try float tubing, so we'll hit the only drive-to golden trout lake that I know of (4WD, fo course) and give it a shot in the early am.

rbtrout
06-29-2010, 08:46 AM
My chiro said if we don't see significant improvement this week, I need to go to the GP and get an MRI (did I spell that corectly?).
Right now, sitting at my desk at work, it hurts like hell. Maybe I can work standing up?



Tuesday - week 2
Bench Press
45/20
95/15
135/12
185/5
210/5
240/5 - was supposed to do 5+, but after doing shoulders yesterday, I could really feel it benching today.

Iso pulldowns superset with Iso low rows
2 pps/12/12

Iso pulldowns - strip set
3pps/8 2pps/10 1pps/15 last rep hold as long as poss.

Iso low rows - strip set
5pps/6 4pps/8 3pps/6 2pps/7 1pps/9

Skull crushers
75/15/23

I was really feeling yesterday's shoulder workout doing the Isolateral pulldowns and rows, too. Good workout. It seems that the guy I've mentioned before has basically decided to workout with me. That's fine with me, I can do a few things I couldn't by myself. The best thing is, like today, doing benching, he used a different bench, so we can work faster. He does the same with several exercises. That saves time in not changing plates all the time.

StLRPh
06-29-2010, 10:23 AM
Sorry to hear the back isn't improving, must be back if the Chiro says go to a real doc :)

rbtrout
06-30-2010, 12:51 PM
Well, news from the doctor -
I've got a pinched nerve. Vicadin, muscle relaxers and the strongest Ibuprofen I can get are the ticket. Ibuprofen during the day at work, the other 2 at night.
The doc said that 2-4 weeks for many people with pinched nerves is the recovery time. Since I've already had it for 1.5 weeks and getting better (slowly) that I should be good to go soon.
No gym, no bball for at least the remainder of this week and it's my call for next week, but she recommended against it.

I'll probably skip next week, as well, then I'm off the following week (vacation) and will start the same 4 week rotation of 5/3/1 over again. Sucks, but what can I do.

StLRPh
06-30-2010, 01:55 PM
Enjoy your drugs, rest up, have a good vacation and come back motivated and ready to kick some ass!

Off Road
06-30-2010, 03:15 PM
Count yourself lucky it was nothing bad. Enjoy the rest. Go organize your fly boxes, that always makes me feel better.

rbtrout
07-07-2010, 06:51 AM
Count yourself lucky it was nothing bad. Enjoy the rest. Go organize your fly boxes, that always makes me feel better.

I've done that already. This Saturday, I'll pack the truck and be ready to leave on Monday; can't wait.


Yesterday and today, I feel the best I've felt in a few weeks. I'm not going to do the usual RB thing and push it and go to the gym. I'll take it easy this week, vacation next week and I should be ready to go the following week. I'll call it a 4 week deload.

rbtrout
07-10-2010, 06:15 PM
Well, today, after repairing the back fence and loading up my truck for the trip, my back/leg feel a bit stiff, but not that bad, actually. I'm looking forward to doing a lot walking/fishing, hopefully even some wading, if the conditions are right. I think it will do me some good to be mobile instead of sitting on my butt all day.

Got my fingers crossed for some great catching......fishing is always good, it's the catching that can lack.

StLRPh
07-10-2010, 07:33 PM
I'm sure you'll have a good time with your dad no matter what, good luck with the catching!

Off Road
07-11-2010, 11:05 PM
Tell us how it goes. I had a so-so day on the McCloud River on Saturday. A lot of fish, but nothing of any good size.

rbtrout
07-17-2010, 10:06 AM
I got back on Thursday afternoon. Basically, with the exception of one place, the catching sucked.....the fishing is always good. Fishing is like sex - when it's good, it's really good; when it's bad, it's still good. The very last place we went turned out to be the best (go figure). Several small (6"-8") brownies, 5-6 good rainbows (12"-15") and a nice, fat brownie about 17". It was a good way to end the trip and get my Dad a bit jealous.

We couldn't get to the upper lake that we wanted to float tube, snow blocking the road. We hiked the 1000' down to the lower lake, saw some golden trout in the stream, but couldn't get them to even look at any fly we tossed their way.

Even though the catching wasn't the greatest, spending quality time with Pop was. I wouldn't trade that for anything.

The doc cleared me to start back to training. She said that my back popping was very possibly a coincidence with piriformis. She said a couple of weeks and, hopefully, I'll be pain-free. Now I've got to figure out how to arrange my lifting. As much as I hate to say this, I might do some leg extensions; leg press, squats, anything like that won't happen for a while.

Off Road
07-17-2010, 12:14 PM
Beautiful pictures. I'm glad you had a good time with your dad. Sounds like a lot of fun.

I went to the McCloud River last weekend. I ended up breaking my Sage rod when I was setting the hook on a decent fish. Snapped right in two pieces. I sent it back for a replacement.

StLRPh
07-17-2010, 01:19 PM
Beautiful scenery, good news from the doc as well.

rbtrout
07-18-2010, 08:58 AM
@OR - that's why you spend the money to get a good rod, they'll replace it. It's a pain in the butt, but at least you don't have to spend a truck load of money to replace it.

@StLRPh - thanks, me too. After trying only one rep of the stretching the doc recommended, OUCH. I was sore most of yesterday. I won't be doing that again for a while.

I need to spend some time figuring out what my split will be. I'm still un-sure of how that's going to work out.

rbtrout
07-19-2010, 07:20 AM
Well, I tried lifting again this am. Except for some screaming pain here and there, it went better than I expected.

Monday - 5/3/1 Shoulder Day -
SOHP
45/20
65/15
95/12
135/6
155/3 - pain - the strength was there to do 170 or 175, but the pain of locking my body was too much to continue. A little at a time.

Pullups
bw/12
bw+45/6/6/4 - bw seemed too easy, so I tried these. I arch my back (belly/chest out) and that was a bit painful, as well, but not bad.


Stiff arm pulldowns superset with facepulls
150/12
175/11
195/7

Decent workout in spite of the pain. Usually, sitting hurts, but I feel OK now.

I'm thinking of shoulder 5/3/1 & upper body on Monday; arms (I hate wasting a day on just arms) on Tuesday; Thursday cardio/conditioning; and Friday chest 5/3/1 & upper body.

StLRPh
07-19-2010, 08:19 AM
Good job getting back to it. Have you tried other versions of OHP to see if any of them are painfree?

Off Road
07-19-2010, 08:45 AM
Screaming pain? Good workout?
Glad you are back on track. I hope the pain goes away.

rbtrout
07-20-2010, 07:17 AM
Yes, screaming pain, the kind that makes you catch your breath. Same thing this morning. Just here and there, I was feeling some bad pain. Worked through it, though.


Tuesday -
Dips
bw/12
bw+25/10
bw+45/9/7

Skull crushers
105/12
125/10/10
145/6/4

My dismount from the bench is now interesting. I can't just sit up, too much pain, so I roll off to the right side onto the floor and stand up slowly.

Pushdowns
150/30

RG pushdowns
150/12/12

Hammer curls
45/15
75/10
100/5

The hammer curls hurt at 75, so I belted up and did 100s. Those didn't hurt as much with the belt on.

My primary care (there's a conflict in terms) says it could be sciatica or something else.....basically, they've got no f'in' clue. I'm going to request an MRI (or is the proper spelling "emm are eye"?). Hopefully, this will show them what exactly is wrong and they can fix it.

StLRPh
07-20-2010, 08:03 AM
LOL at your dismount. In all seriousness I wish you the best in finding out what's going on. A lot of docs use the word "sciatica" to describe pretty much any pain they can't explain (nerve or muscular).

Did you see the Powerlifting USA with the band stretches and prehab stuff? I think it was Donnie Thompson that put out a lot of different stretches to do for a variety of aches and pains.

rbtrout
07-20-2010, 08:33 AM
Yeah, I was laughing about it, as well. I just got the PL USA mag yesterday, I'll check it out. I haven't read the last 3 issues, yet, so I'm a bit behind.

StLRPh
07-20-2010, 09:10 AM
Its in the one with the NFL guy flipping the tire on the front

rbtrout
07-23-2010, 06:46 AM
Thanks, I'll check it out.


My chiro friend volunteered to order the MRI for me, if my primary care physician won't (which I told the pcp). I'm still waiting on his response.

Monday and Tuesday days were OK, the nights this week have been very rough. I haven't gone back to the gym because I've only been getting 1-2 hours of sleep per night and the pain is just in sane. I've emailed the doc letting him know that to see if I can get stronger meds. I sure hope we get this crap figured out soon, this really sucks!

StLRPh
07-23-2010, 08:00 AM
Sorry to hear that things are getting better. Definitely agree that its probably a good idea to take it easy with training until you can get some sort of handle on this.

Off Road
07-23-2010, 08:30 AM
Definitely take it easy for a while. Even if you lost 100 lbs of your squat and deadlift, you'd still be several hundred pounds ahead of everybody else. Get healed up FIRST. We don't bounce back like we used to :)

rbtrout
07-27-2010, 09:33 AM
Well, after several emails to/from my doctor, I might have things rolling a bit more quickly.
The usual is I take meds for 6-8 weeks to see if I get better. Then I let the doc know and he gets me scheduled for physical therapy. The physical therapist then gives me some exercises to do and see if I possibly need and MRI - usually after a couple of weeks.
The vicadin did almost nothing for my pain and helping me sleep. The Ibuprofen has worked moderately well for during the day.
As of this am - I'm getting a refill for the Ibuprofen and a new prescription for Percocet, which is supposed to nix the pain so I can sleep. Instead of waiting another 6-8 weeks, the doc got me scheduled for PT. Hopefully, I can convince the PT to get me an MRI - how else can they treat this unless they know what's wrong?
Any way, at least the doctor is pushing to make things happen a bit more quickly than normal. I still might get my chiro to get me an MRI, but I'll see what he says.
This inactivity is killing me.......

StLRPh
07-27-2010, 09:57 AM
At least things are moving somewhat. Good luck in the recovery.

rbtrout
08-03-2010, 11:09 AM
Last Thursday's doc visit went better than I expected. He's got me scheduled for an MRI (finally), but I have to wait until the 12th. Better late than never. We discussed the Percocet issues and he doesn't think I have to worry since I take one at night time only.

Based on everything, he's guessing that I have at least 1 bulging disc, possibly 2. Once the MRI is done, we'll know for sure. My weight lifting routine will, for sure, change, as heavy squats and deads will be out.

The funny part was when he told me that once I get this straightened out and can get back to the gym, I need to strengthen my 'core'. When I told him that I can deadlift 700 and squat 665, he replied, "I guess your core is plenty strong". Yah think?

Any way, for the time being, I need to be walking as much as I can, that should help me out.

After seeing how my squatting was going, honestly, I don't think I'd get 700. 7 plates per side (675) was doable. But, I've always said that I'd keep powerlifting training until my body told me I couldn't - it just did.

I'm a bit bummed about this, as I really love training this way. It's time for new lifting adventures........

Off Road
08-03-2010, 11:37 AM
Time for some boobybuilding?

I went through the whole back injury thing too, albeit a bit younger. But I was able to return to squatting and deadlifting, at least with modest weights.

rbtrout
08-03-2010, 04:48 PM
Time for some boobybuilding?

Probably. I was thinking of giving GVT a try, but I'll need to do some more research on it. Although, 5/3/1 was still working for me for bench and sohp, so maybe continue with that......I'm not sure, yet.

StLRPh
08-03-2010, 05:14 PM
How about DC training? Short and brutal :)

rbtrout
08-04-2010, 08:54 AM
That's a possibility. Several years back, I did DC training. I actually had the number 2 guy as my coach for a month. He told me that I needed a workout partner or the program would be more difficult to do. I made a spreadsheet of the routine, so I've still got it. We'll see. I just have to wait now until the PT tells me I can start lifting again.

rbtrout
08-13-2010, 10:12 AM
I had my first physical therapy session on Tuesday. After answering all the questions from the PT, she thinks I've got a bulging disc (or 2). She put me in traction for 20 minutes and had me do some stretching. Holy cow, Batman! I was sore for the last 2 days. Sore enough that I had to start taking the meds again.

I had the MRI yesterday (finally!). They wouldn't give me a copy of it directly, I had to order it, wait 3-5 working days and then get it. Once I get it, I'll take it to my chiro and see what he says I should do. I've got a feeling that non-surgical spinal decompression will be the ticket, but don't know, yet. More to follow next week.

StLRPh
08-13-2010, 10:32 AM
At least there's some progress

Off Road
08-13-2010, 11:41 AM
I hated traction, hurt like hell. But the ultrasound was HEAVEN!

rbtrout
08-24-2010, 09:17 AM
Last week's physical therapy was better - no traction. She gave me a deep tissue massage and then some serious stretching. It hurt like hell until the next day, but not bad enough to be medicated - more like DOMS.

I met with my chiro last night to go over the MRI results. The disc protrusion is actually quite minimal, it's just in a spot that really affects pain and a few other things. I'm a perfect candidate for non-surgical, spinal decompression, but the bulge is so small, he thinks that physical therapy and an epidural could do the trick. That's good news. Now I have to see if the doc will let me get an epidural (or how soon). If the PT says that's a good idea, then, hopefully, the doc will make it happen. I might be back at the gym sooner that I thought.

Tomorrow is another PT session and I'll discuss that very thing with her. If I can get her on board with the epidural.........

On a funny note, my wife has been helping me do the stretches the PT did to me. Last night, my wife asked if I like her to "help stretch my leg out". I smiled, raised my eyebrows and said, "yes, for sure". I instantly got slapped and told that wasn't what she meant. It was funny, though.

I'm hoping for 1 last trip to the Sierras to fish, but not sure if it will happen. I'm keeping my fingers crossed......

Off Road
08-24-2010, 09:25 AM
Glad it's good news on the back. Looks like you got off pretty lucky.

My fishing has been dismal lately. Just too many things going on during the Summer months. I'm hoping for a Fall that's nothing but solid fishing and catching.

rbtrout
08-24-2010, 11:21 AM
I'm hoping for a Fall that's nothing but solid fishing and catching.

Amen, brother. I'm hoping for 1 trip up there, 2 if I can convince my wife.

StLRPh
08-24-2010, 07:27 PM
Good luck on the epidural. Got one a few years ago and it definitely helped quickly. I felt better within hours.

StLRPh
10-04-2010, 07:22 PM
what's going on now?

rbtrout
10-05-2010, 08:32 AM
Got the cortisone shot on Friday. Ouch! When the local wore off, holy crap, the pain at the injection site was aweful. I felt great Saturday. Sunday a touch of pain. Monday early am, I stretched for about 15 minutes like I've been told to do. The rest of yesterday and so far today, the pain is so intense, I sit and sweat. A percocet and a flexerill had no effect on me last night. I'm assuming it's doms, so I'll stretch again tomorrow, but if the pain keeps up like this, a call to the doc is in order.

The injection could take up to 5 days for the full effects to be felt. All 4 docs say that this 1 shot should do it.....that is, if I can get past the immense pain of the stretching. The good news is that I've definately got more flexibility by far, than before. I've got my fingers crossed that the stretching will help more and this all gets past me in a week or so.

Thanks for checking in, Matt.

StLRPh
10-05-2010, 08:53 AM
I've had 1 epidural in my lower back (my was Kenalog basically the same) and for me I was better within a few days and I've never needed one since (it was about 2 years ago). Keep us posted

Off Road
10-05-2010, 08:56 AM
I hope it's all worth it and you'll be back at it soon. Glad you checked in.

Fishing has been slow this season. I'm not sure, but I think the high flows early in the season have put the fish down, or it has dredged up so much food they aren't interested in top water bugs. I did catch a few big fish on hopper patterns and more fish by dredging a nymph. Definitely have to work for them though.Sadly, I only have one trip planned this Fall, so it better be a good one. Seen a lot of mountain lions this year, scary.

StLRPh
04-15-2011, 04:56 PM
feel free to update this at some point :clown: