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Thread: A Weak Persons Journey To Strength...

  1. #326
    Moderator Off Road's Avatar
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    You're posting a big workout as I'm heading off to bed...good stuff Luna, I hope the shoulder isn't a problem.
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  2. #327
    Strength & Protection Kiaran's Avatar
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    Deadlifts with the 290x10 there was outstanding, bro. Sorry to hear about the injury affecting things. It'll heal up, you're doing the smart thing by backing off a bit. Keep moving forward man.
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  3. #328
    LuNa
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    Thanks a lot guys. The shoulder is a little better this morning. Its still sore and stiff but not as much as yesterday. Seeing as my next workout will be squats, im going to get almost a week of rest for my shoulder. Hopefully that should make it heal. To help the healing process, im going to get some hamburgers. There is nothing food cant fix.

  4. #329
    Senior Member tomv's Avatar
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    Are you warming up at all before you train mate? I've found this can help with any little niggling injuries or pains.

    http://www.powerlifters.com.au/forum....php?f=9&t=573

    That link might help.
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  5. #330
    LuNa
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    Quote Originally Posted by tomv View Post
    Are you warming up at all before you train mate? I've found this can help with any little niggling injuries or pains.

    http://www.powerlifters.com.au/forum....php?f=9&t=573

    That link might help.
    I used to have a warm up routine with starting strength, but since i switched to 5/3/1 i dont have one. I already found some info on what to do and stretches and such but that topic really points me in the right direction. Thanks Tom.

  6. #331
    Senior Member tomv's Avatar
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    Get in to it mate. As a bloke said in that thread, doing this kind work helps you not to feel like a dickhead when you get avoidable injuries.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  7. #332
    LuNa
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    Quote Originally Posted by tomv View Post
    Get in to it mate. As a bloke said in that thread, doing this kind work helps you not to feel like a dickhead when you get avoidable injuries.
    Precisely .

  8. #333
    LuNa
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    I like this new diet. It allows me with enough room on the weekends and i like being strict on two other days. I havent lost any weight, which isnt really what im looking for anyways, but i was hoping on seeing an increase in some measurements with a drop in others. I will have to keep going with it and see how it works out.

    The shoulder is still a bit sore, but feels slightly better than the previous days. Im going to keep icing it at night. Monday's workout is going to Tuesday to allow for a bit more recovery, even if its Squat day. Thursday will be the first day of pressing so i hope i have decent recovery by then, or i will have to go light. However, as Wendler says in the book: "Its not about what you lift today, its about what you lift tomorrow." Ibuprofen and some rest should do the trick though, i want to get back in the gym.
    Last edited by LuNa; 11-08-2009 at 12:19 AM.

  9. #334
    LuNa
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    Cycle 1, Wave 1

    Squats
    5x72.5kg (155lbs)
    5x82.5kg (180lbs)
    9x92.5kg (205lbs) <-- Went for 10 but the last rep i lost balance so it was a miss.

    10x40kg
    10x50kg
    10x60kg
    10x50kg
    10x40kg

    Romanian Deadlifts
    10x40kg
    10x50kg
    10x40kg

    Legs were like jelly after that. The volume after the more intense sets felt like death, it was awesome .
    Last edited by LuNa; 11-10-2009 at 01:03 AM.

  10. #335
    Moderator Off Road's Avatar
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    Very nice squatting. Don't you just love how two exercises can wreck you
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  11. #336
    LuNa
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    Quote Originally Posted by Off Road View Post
    Very nice squatting. Don't you just love how two exercises can wreck you
    It is amazing. The Romanian deadlifts werent even that necessary, the squats took everything. I really cant see how some people can do 10+ exercises in one session. Maybe my work capacity is minimal.

  12. #337
    Moderator Off Road's Avatar
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    Quote Originally Posted by LuNalicious View Post
    Maybe my work capacity is minimal.
    Could be...but more likely the guys that do umpteen exercises aren't pushing hard enough on any of them.
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  13. #338
    Senior Member tomv's Avatar
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    Quote Originally Posted by Off Road View Post
    Could be...but more likely the guys that do umpteen exercises aren't pushing hard enough on any of them.
    The man speaks the truth.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  14. #339
    SchModerator ZenMonkey's Avatar
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    Nice squatting bro! Looking strong!
    Sarvamangalam!

  15. #340
    LuNa
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    Thanks guys!

  16. #341
    LuNa
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    Shoulder was sore again. Im pretty sure i was lying on it in my sleep. Anyways, i decided to skip OH Press day to give it some more rest. I will be doing some stretching, mobility work later on today. Probably YMTL and shoulder horns. Should be fine by the time Deadlifts are on the schedule.

  17. #342
    SchModerator ZenMonkey's Avatar
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    Take care of that shoulder mate! I cant sleep on my left shoulder because of an old rugby injury... it sucks!
    Sarvamangalam!

  18. #343
    Moderator Off Road's Avatar
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    Injuries suck. Take it easy so you can hit it hard later.
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  19. #344
    LuNa
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    I will guys! Im not sure what it is, but i feel that when i get up its sore. I then take my fishoil and it feels much better. A bit stiff but not so much sore. Im itching to go to the gym though. I will probably just do OH Press tomorrow and Deadlifts on Saturday. I cant take not going.

  20. #345
    LuNa
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    Cycle 1, Wave 2

    Warm-up
    Row for 2 mins
    YMTL, hold for 15 seconds
    Shoulder dislocations, 2 sets of 10

    OH Press
    3x35kg (75lbs)
    3x40kg (90lbs)
    7x45kg (100lbs)

    Chin ups
    2xbw + negative
    2xbw + negative
    1.5xbw + negative
    1xbw + negative
    1xbw + negative

    Incline Dumbbell Press
    10x12's
    10x12's
    10x14's
    10x12's
    10x12's <-- Light weight, maybe increase next time

    Face Pulls
    5x10x26kg

    Curls
    8x25kg
    8x30kg
    8x25kg

    Shoulder Horns
    Each arm, 7x5kg <-- Left was significantly weaker, which is also my sore shoulder. Decrease weight, increase reps.

    Shoulder felt good throughout. Its a bit sore, stiff now but that should be fine by doing more YMTL's later on today. Shoulders are my major weakness. I found the YMTL's and it said hold for 30 seconds. After 10 seconds i was sweating heavily and couldnt hold it anymore. Shoulders need a lot of work.

  21. #346
    Moderator Off Road's Avatar
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    I'm glad to see the shoulder might be a little better. Nice pressing and way to grind out the chins. And thanks for the conversion
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  22. #347
    LuNa
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    Quote Originally Posted by Off Road View Post
    I'm glad to see the shoulder might be a little better. Nice pressing and way to grind out the chins. And thanks for the conversion
    No probs! Im happy as well, it feels allright, nothing to worry about. Chins are hard .

  23. #348
    LuNa
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    I have been doing the YMTL stretches twice a day. An hour after i wake up and an hour before bed. Shoulder feels awesome. It actually feels stronger than before. I really underrate stretching. Im going to keep this up and hope that i can make some good progress. Looking forward to tomorrow.

  24. #349
    LuNa
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    Cycle 1, Wave 2

    Squats with bar to warm up

    Deadlift
    3x107.5kg (240lbs)
    3x125kg (275lbs)
    7x140kg (305lbs)

    10x70kg (155lbs)
    10x80kg (175lbs)
    10x90kg (200lbs)
    10x80kg (175lbs)
    10x70kg (155lbs)

    Good Mornings
    12xbar
    12x40kg (90lbs)
    12xbar

    Weighted Sit-ups
    5x10xBW

    My thoughts:
    Good session. Deadlifts felt great. I was going for 7 reps, but i felt i could get at least 1-2 more. I was happy with 7 reps.

    Volume on deadlifts still is fun as hell. I was sweating so bad and my lower back was super pumped. I increased all the weights slightly and everything felt pretty good. Increased rest a little more, which i took on feeling instead of the clock.

    Last time i did GM's i was sore for a long time, so i decided to take it easy this time. Lower weight, making sure i felt the stretch at the bottom and doing them strict. Legs were shoulder width apart.

    Ab work felt good. The sets were easy, but it was good to do some ab work. Adding 1.25kg next time.

    Good session, starving now though. I need to get some more food.

  25. #350
    Moderator Off Road's Avatar
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    Awsome session Luna
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