The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #3576
    Explosive Mofo Blitzforce's Avatar
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    Sunday 11th October 2009 - Block 20 - Week 1 - Day 1 - Workout A

    So after deloading last workout, and feeling a lot fresher during the week after, I wasn't sure if I was gonna continue deloading or start a new block and get my new training cycle into action. I decided to see how my strength was today, and then decide on the spot.

    Even with some pretty poor sleep this week, it seems my strength has gone up heaps from the deload! Might have something to do with the 0.5 inch of muscle I put on my hips/glutes and 0.25 inch on my upper thigh

    Didn't feel that good, a bit sleepy. I did a fair bit of foam rolling and soft tissue work at home before the workout, and also 1 min worth of Bulgarian split squat stretch for each leg before heading to the gym, so I skipped it in the workout.


    Body weight at gym - 207lbs in winter clothing
    Workout time - 1.5+ hours
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    SKIPPED - Bulgarian split squat stretch (rear knee on 2 pads) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - BW 2x8, 95lbs 2x5, 135lbs 2x5, 185lbs 2x4, 225lbs 2x4, 255x2

    "+" = 40secs rest

    1) 255lbs x 17 +3+3+3+3 NEW PR!!

    video
    http://www.youtube.com/watch?v=9L6abwuMsqc


    Warm Ups didn't exactly feel all that easy, so I thought, maybe it's a good idea to continue deloading, but when I did 255x2, it feel easy enough, so I decided to start my new training cycle today and push hard again.

    Holy crap!! I was only expecting to get maybe 15 reps or something, but 17 reps non-stop like a piston with zero rest between reps! Had 1 rep in the tank at least. The mini-sets afterwards weren't that hard as well, at least i didn't have to grind any up.

    Damn, it looks like my squat has gone up 30-40lbs since deloading!
    You would I think I have plenty of strength to powerclean 255 really easy
    And 275lbs with a high catch. Pretty sure my goal of 275x15 is in the bag.

    255x17 = 455lbs, 255x18 = 480lbs on the rep calculator I use, which has been accurate for me so far. So my goal of 275x15, 455lbs has been achieved. On paper I should be able to do 405x5...
    Seeing as I hit my goal so easily and quickly, why stop here?!
    315x15+ and 525lbs is my next goal
    Anything after that is a bonus. Then lean down to at least 180lbs or under, pretty close to triple bodyweight....


    Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 10, 8P x8, 11P x1

    "+" = 20-30 secs rest
    13 plates x 8 +3+3

    Felt darn heavy on my shoulders and bothered my left foot. I forgot I was supposed to go use 8-10 plates for higher reps this session before going up to 13 plates later on....


    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom. Warmup BW x5
    "+" = 10-15 secs rest
    BWx20 +3+3

    Elbow on knee external rotations
    4kg x 10, 6kg x10+3+3

    Just maintaining these now as my external rotors are far stronger than my subscapularis, which is causing some issues in my shoulders

    Lying on back Sub-Scap rotation
    4kg x 15 +3+3+3

    Non-Tripod - working leg straight
    BWx10 +3+3


    -------------

    stretches for whole body
    chin bar hang 1x30secs

  2. #3577
    Explosive Mofo Blitzforce's Avatar
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    Monday 12th October 2009

    Don't feel all that tired, and zero drained feeling. Moderate soreness - mostly in my glutes and hammies, and shoulder/upper back muscles. Quads and calves to a lesser extent


    12+ recovery walk

  3. #3578
    Explosive Mofo Blitzforce's Avatar
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    really sore adductors and upper hammies today!

    I'm finding the Non-tripod exercise pretty effective. I've only done it 4 times or so, but I can tell the difference already! I tend to have overactive lower back, and since I started doing Non-tripods, I can't tell when my lower back is working when crouching down to pick something off the floor, general walking and moving around etc. A darn good thing once you don't even notice your lower back at all, especially in the morning upon waking and having to get ready for work.
    Last edited by Blitzforce; 10-12-2009 at 03:27 PM.

  4. #3579
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    Thursday 15th October 2009 - Block 20 - Week 1 - Day 2 - Workout B

    Pretty crappy workout today. Still sore from the last workout, 4 days ago. Was even more sore yesterday! And crap sleep last night. Felt really tired and was dragging. But I sucked it up and made the workout productive.
    I have a planned deload workout next, so it's cool.


    Body weight at gym - 204lbs
    Workout time - 1.5+ hours
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - BW 2x8, 95lbs 2x5, 135lbs 2x5, 185lbs 2x4, 225lbs 2x4, 255lbs 2x3, 285x3, 315x1

    "+" = 40secs rest

    1) 315lbs x 11 +2+2+2+2 NEW PR!!

    video
    http://www.youtube.com/watch?v=iKzRxpm36TQ

    Was hoping to hit 12 reps today on the initial set, just too fatigued, sluggish and sleepy. 315x11 is still a PR though, and maybe 1 rep in the tank. 435-455lb 1RM on the rep calculator I use. 4 reps till I hit my 315x15 goal

    Still haven't recovered from the last workout 4 days ago. But it's ok, the first 2 workouts in this training cycle are meant to generate a bit of deliberate overreaching. Next workout in 5 days time I'll drop back down to 255x8+3+3+3 to deload for the money workout another 5 days later, where I'll see what I can do with heavier weights.



    Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 10, 8P x8, 11P x2

    "+" = 20-30 secs rest
    13 plates x 9 (+1 rep) +3+3

    Well I made progress on calf raises - unexpected!
    Moved my stance out to about about shoulder width to put the weight on the all important big toe.


    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom. Warm Up BW x5
    "+" = 10-15 secs rest
    BWx23 +3+3

    Elbow on knee external rotations
    4kg x 10, 6kg x12 +3+3


    Lying on back Sub-Scap rotation
    2kg x10, 4kg x 25 +3+3+3

    Non-Tripod - working leg straight
    BWx15 +3+3+3


    -------------

    stretches for whole body
    chin bar hang 2x20secs

  5. #3580
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    Friday 16th October 2009

    Didn't sleep so well last night, tossing and turning and all that jazz...

    A little stale, but not too bad today. Pretty sore in my posterior chain, hammies especially. And all the muscles around my shoulders and upper back are torched!

  6. #3581
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    Sunday 18th October 2009

    Feeling average. Still sore and stiff, but I have another 2 days rest before I do my light deload workout.


    weighed 92.3kg (+0.2kg) 203lbs this morning
    waist is 35.5 (taught) 36.5 (loose) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 15.9% - 17.9% bodyfat
    Tanita scale = 24.5 (+0.3)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8
    Neck - 15 7/8

    Arms - flexed 15.5
    Forearms - flexed 12.5
    Chest - relaxed 42
    Hips/Glutes - 42.75 (+0.25)
    Thighs (flexed) - upper - 28 (+0.25)
    - mid - 26.75 (+0.25)
    Calves - flexed 16 6/8 (+1/8)

    No change in waist size, but small increase in bodyweight, which is probably all muscle weight.

    Large increases in size this week, and those body parts look a lot larger too! Gastroc is looking real meaty and thicker.
    Largest hip/glute size ever - Horse legs FTW!!

    I've had bigger upper thighs before, 29 inches, at a fatter 220lbs, but even then my hips were only 42 inches. I'm a lot stronger now as well.

    I can expect a jump in strength on my squat and calf raises this coming money workout, after the deload one. I get bigger, I get stronger, and when I get stronger, I get bigger. If I am stronger, I also get more explosive
    Last edited by Blitzforce; 10-17-2009 at 04:27 PM.

  7. #3582
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    Wednesday 21st October 2009 - Block 20 - Week 2 - Day 1 - Workout C

    I was supposed to do this workout yesterday, but I felt like crap, tired and not motivated. I just ended up doing a bunch of soft tissue work and stretching. Felt the same way today... but I can't delay anymore as it's been 6 days since I last trained. Crap sleep, hot weather, lingering fatigue buildup and probably a bunch of other things making me feel this way....

    Today was a planned light session, but it felt hard as hell!
    Let's hope I rebound for the next session, which is meant to be heavy and high volume!

    Body weight at gym - 206lbs
    Workout time - 1 hour
    Workout rating - 2/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch with same side arm reaching over to opposite scapular (rear knee on floor/pad/towel) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - BW x8, 95lbs 2x5, 135x5, 185x5, 225x5, 255x2

    "+" = 40secs rest

    60% of estimated 1RM
    1) 260lbs x 8 +3+3+3

    should be well sub-maximal, but it felt hard, and near limit!



    Calf raise - slight pause top and bottom
    BWx10, single leg - BWx15

    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom
    BW x10


    Elbow on knee external rotations
    4kg x12


    Face down on bench Sub-Scap rotation
    4kg x12

    Non-Tripod - working leg straight
    BWx10


    -------------

    stretches for whole body
    chin bar hang 2x20secs

  8. #3583
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    Thursday 22nd October 2009

    Better sleep last night, but I need more. If I can average 8 hours till Sunday, good things should happen.

    pretty stale this morning and sore as hell! Whole body is, but especially in my glute-ham tie in area and spinal erectors. WTF you would think my body is used to squatting 260lbs by now, considering it's a pretty low % of my 1RM. But it did feel hard effort wise yesterday

    But by the afternoon I started to feel a lot better, not just soreness wise, but mood, energy and CNS as well.
    That means my testosterone to cortisol ratio is starting to move back up. Hopefully I'll rebound well and be fairly fresh by Sunday. I'm looking for some big PRs next workout!


    12+ min recovery walk
    Last edited by Blitzforce; 10-22-2009 at 01:12 AM.

  9. #3584
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    Sunday 25th October 2009

    Feeling a bit beat up from work yesterday, especially my lower back.
    I think I will still train today. See how I feel later today

    weighed 92.3kg 203lbs this morning
    waist is 35.5 (taught) 36.5 (loose) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 15.9% - 17.9% bodyfat
    Tanita scale = 25 (+0.5)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8
    Neck - 15 7/8

    Arms - flexed 15 5/8 (+1/8)
    Forearms - flexed 12 5/8 (+1/8)
    Chest - relaxed 42
    Hips/Glutes - 42.75
    Thighs (flexed) - upper - 28
    - mid - 26 7/8 (+1/8)
    Calves - flexed 16 6/8

    Zero change to waist and bodyweight, but Tanita went up again
    I'm eating quite a bit more than a month ago, but not getting any fatter, my maintenance calories seems to have gone up a lot....

    Thighs got bigger and for some reason so did my arms! WTF I don't even train my arms

  10. #3585
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    Monday 26th October 2009 - Block 20 - Week 3 - Day 1 - Workout D

    Had planned to do this workout yesterday, but I didn't feel right, so I delayed it till today. Stretched and did some soft tissue work instead.

    I had tons of sleep last night. Felt pretty good and loose, so I expected a strong session, but it turned out pretty bad. I think I took too many days off between the last workout. Didn't feel strong at all, and my blood sugar decided to drop low.... Very tiring workout!!!

    Body weight at gym - 206lbs
    Workout time - 1.5+ hours
    Workout rating - 2/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch with same side arm reaching over to opposite scapular (rear knee on floor/pad/towel) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - BW x8, 95lbs 2x5, 135 2x4, 185x4, 225x4, 255x3, 285x2, 315x1, 335x1

    "+" = 40secs rest

    1) 355lbs x 7 +1+1 NEW PR!!

    rest 5 mins
    2) 275lbs x 12 +3

    Video of worksets
    http://www.youtube.com/watch?v=JQ858o31Fwc

    355x7 is a PR, but again I was disappointed. I was hoping for at least 8 reps, and leaving a 1 rep in the tank. 355 felt heavy and hard. I knew I was in trouble when 335 single in the warmups felt really hard. Plus my blood sugar dropped halfway through the warmups, which doesn't exactly help!

    Might have been able to to do another mini-set single, but I decided not to risk it. 275lb back off set was pretty brutal!!
    Pretty close to 1.75xBW for 8 reps. When I lean down to 175lbs, this will be 2xBW though. Need to hit 355x12 at least

    These deload workouts don't seem to be creating the right effect, back to the drawing board.. Too many rest days perhaps.


    Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 10, 8P x8, 11P x3

    "+" = 20-30 secs rest
    13 plates x 8 +3+2+2

    down 1 rep from last session, and felt a lot harder. Too fatigued from squats perhaps. Weight bothered my upper traps.


    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom. Warm Up BW x5
    "+" = 10-15 secs rest
    BWx25 +4+4

    Elbow on knee external rotations
    4kg x 10, 7kg x10 +3+3


    Face down on bench Sub-Scap rotation
    4kg x 10, 7kg x 15 +4+4+4

    Pulley internal rotation - 6.25kg x 15


    Non-Tripod - working leg straight
    BWx18 +3+3+3

    up 3 reps on initial set

    -------------

    stretches for whole body
    chin bar hang 2x20secs
    Last edited by Blitzforce; 10-26-2009 at 02:32 AM.

  11. #3586
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    Wednesday 28th October 2009

    I expect to feel drained and sore yesterday, and while I was sore I wasn't drained at all.

    Still pretty sore today, the usual suspects, erectors, glutes, hammies, my upper back and cuffs. To a lesser extent my quads and calves

    I have that nice tonic effect today even though I'm pretty beat up. Legs don't have that heavy feeling I tend to expect. They're quite "loose" and snappy feeling. I can never predict how my body will react!

  12. #3587
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    Still pretty sore yesterday, but that nice tonic effect was there, 3 days after the last workout. But today, most of the soreness is gone, and so is the tonic effect
    I probably should have done my light workout yesterday. Oh wells, the window is gone.

    Despite the soreness and fatigue, the tonic effect makes you feel really energetic! I can't tell how to get it all the time though. It comes and goes even with the same type of workouts

  13. #3588
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    Sunday 1st September 2009

    A little beat up, but I feel decent enough mood wise. Legs and hips feel good. I should have a good session today, but we'll see.
    Knees were achey when I did some quarter squats, but after some standing hip flexor/rectus femoris stretch, it went away like magic... Gotta keep em loose

    Have a buffet party to go to first, so I'll be pigging out, and then train after that


    weighed 92.3kg 203lbs this morning
    waist is 35.5 (taught) 36.5 (loose) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 15.9% - 17.9% bodyfat
    Tanita scale = 24.4 (-0.6)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8
    Neck - 15 7/8

    Arms - flexed 15 5/8
    Forearms - flexed 12.5 (-1/8)
    Chest - relaxed 42.5 (+0.5)
    Hips/Glutes - 43 (+0.25)
    Thighs (flexed) - upper - 28
    - mid - 26 7/8
    Calves - flexed 16 6/8

    Still the same as the last 2 weeks, weight and waist wise. Tanita goes back down

    Glutes/hips got bigger. Contrary to what Mr Glute Man says. Squats recruit my glutes just fine! I don't need to be a genius to see my hips look pretty huge in the mirror. A lot bigger than I've ever had em. I really doubt my ass would be much bigger if I did barbell hip thrusts
    Last edited by Blitzforce; 10-31-2009 at 04:23 PM.

  14. #3589
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    Sunday 1st November 2009 - Block 20 - Week 4 - Day 1 - Workout D

    Pretty good session today. The warm and humid conditions probably helped a lot. I felt strong, much stronger than last session.
    Best session in a while!!

    So much for my training cycle plan. I was supposed to a deload workout 4-5 days after the last workout. Skipped it, and rested 6 days instead and repeated the last workout scheme, when I should have restarted the cycle
    I'll still follow loosely, but still auto-regulate based on how I feel me thinks
    My body is so unpredictable...

    Workout was already 1.5 hours, and I was pretty tired from squats. So I decided not to do the rest of my usual crap after squats. Will do it in a couple days from now in a separate workout

    Body weight at gym - 208lbs
    Workout time - 1.5 hours
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch with same side arm reaching over to opposite scapular (rear knee on floor/pad/towel) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - BW 2x8, 95lbs 2x5, 135lbs 2x4, 185lbs 2x4, 225lbs 2x4, 255x4, 285x3, 315x2, 345x1

    "+" = 40secs rest

    1) 365lbs x 7 +1+1 +10lbs NEW PR!!

    rest 6 mins
    2) 295lbs x 12 +3

    Video of 365lb set
    http://www.youtube.com/watch?v=FhuD7DcAG-o


    Man I felt so strong today. I was casually lowering all the warm up sets and still a manged to power them all up "effortlessly" with my glutes. Hell no, I'm definitely not deloading today or going light! I knew I had to look for a new PR, these types of days don't come around very often.

    The 0.25 inch of muscle I put on my hips/glutes since the last workout helps a lot

    I even did more warmup sets/reps than last time.
    365lb felt heavy/hard, but in a good way. Had a rep in the tank on the initial set. 365x8 = 455lb 1RM on the rep calculator I use. 70lbs more to go till my goal. That also makes it 1.75x bodyweight for 8 reps

    The 295lb back off set was kinda hard. I should have stopped at the 11th rep. I was barely able to re-rack it after the 12th one was on the limit, and the triple mini-set after felt the same!



    Back supported leg raise - Knees bent BWx10, legs straight BWx10


    -------------

    stretches for whole body
    chin bar hang 2x20secs
    Last edited by Blitzforce; 11-02-2009 at 12:07 AM.

  15. #3590
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    Monday 2nd November 2009

    A little stale by the smallest of margins. Just doing squats by itself isn't so bad. It's all the other stuff I do after that adds all the extra fatigue

    Moderately sore all over, mostly in my posterior chain and erectors. Less than last workout though

    12+ min recovery walk
    Last edited by Blitzforce; 11-02-2009 at 12:09 AM.

  16. #3591
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    As much as it pains me, considering all the gut busting effort I've put in, I may have to stop squatting for a while and really let my left medial meniscus tear recover if it can, and hopefully it will. In my current situation, if I want to be able to ever consider jumping ever again, something needs to be done. Right now any sort of landing or attempt to plant from a moving jump hurts like a bitch

    Need to lay off any heavy activities, anything that loads the knee in a bent position etc.
    I'll stick with light load bar Good Mornings done rest pause style I guess. And keep any downward load and impact forces on the body on the low side

    I suppose it's a good time to really lean up now as well, as any muscle I lose won't matter too much. I should be able to regain all the muscle and strength due to muscle memory pretty quickly when I return.


    ARGHGHHHHHHH


    this person's experience gives me hope

    http://www.runnersworld.com/communit...n%3A6171084922

    Hi, I was diagnosed with a significant lateral meniscus tear in my right knee in the Fall of 2005. Anyway its the beginning of 2007 (about 18 months after injury) and my knee has felt completely normal for about 3 months now: no soreness and no clicking. I don't feel anything wrong with my knee when I sprint for short distances like quickly crossing the street. What I am wondering is if my meniscus has "repaired itself". Anyone have similar experience to share?

    A little background on my injury:
    I am a male...30 years old, 5' 8" tall and weigh 165 Lbs. For the first few months after injury, there was slight swelling around the outside of the knee but I have always maintained good mobility. My ortho said that tendonitis might be the primary cause of the pain I was having at that time. Since my legs were strong from squatting and deadlifting for many years, he recommended that I didn't need surgery or therapy right away. So I laid of heavy lifting and instead have concentrated on mostly calisthenics and brisk walking for about 2 miles every day. I took glucosamine supplements on and off for a few months early last year and then completely stopped doing that. Since last Fall I have been regularly taking fish oil instead.

    ----

    I finally met with my ortho last week. He played a bit with my knee and agreed that it was possible the tear had healed since about 1/3rd of it fell in the area of blood supply. But he said that the only way I could be sure is to actually start sprinting. Plus he also advised that I stretch my hamstrings more.

    So...I guess I will find out how much of the tear has healed come late March when I start sprinting again

    ----

    Well, I've had two sprinting sessions so far.(with about 15 days between them). The last session was yesterday afternoon. My knee feels...normal! I do seem to be ending up with really sore ACL on both knees though. From previous experience, it is probably because of the tremendous effort involved in pushing off with the hind leg. I am hoping my ACL will become "conditioned" in about a month. Will post more at the end of April.


    The sessions:
    I've done something like 2 sets of 6x25s in both sessions. That is, after a thorough warm-up which involves some light running, I sprint 25 yards with a flying start, walk back to the starting point and repeat 5 more times. This is one sequence. Then I rest for about 5 minutes (I walk around; no sitting down) and repeat the sequence once more. I was not tired after the second sequence yesterday. I really wanted to do one more sequence. But the ACL in both knees wouldn't cooperate. At least I feel no soreness in my quads, which is a good thing as it obviously means my hamstring muscles are stronger. But there is no swelling outside the lateral part of my right knee where my meniscus tear is. Woohoo!!

    Next session will be this Sunday...

    ---

    [blockquote]Well my sprinting program is coming along just fine. My right knee feels solid. Time to gloat over it? I can feel myself tightening up all over. There is no more pain behind the knees (I had thought it was a ligament issue or something) since I changed my sprint technique a bit. Rather than trying to move as fast as I can, I've been concentrating purely on, well, technique. And bringing my rear foot to my glutes took care of the really sore upper calves issue. In time, I should get faster (as I get stronger on the movement
    Last edited by Blitzforce; 11-03-2009 at 02:13 AM.

  17. #3592
    Explosive Mofo Blitzforce's Avatar
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    Sunday 8th November 2009

    A bit tired and beat up from work yesterday.

    I skipped the planned mid week workout. Just didn't feel like it. If I don't feel like it, I don't do it. I listen to my body these days, not just becuase I'm lazy

    I was sore up to about Thursday from last Sunday's workout. Srated feeling decent on Friday. My sleep wasn't good during the week though.

    Been walking downstairs backwards whenever possible, at home off course. Greatly relieves the pressure on my left knee.


    weighed 92.6kg (+0.3kg) 203.7lbs this morning
    waist is 36.5 inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 17.8% bodyfat
    Tanita scale = 24.6 (+0.2)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8
    Neck - 15 7/8

    Arms - flexed 15 5/8
    Forearms - flexed 12.5
    Chest - relaxed 42.5
    Hips/Glutes - 43
    Thighs (flexed) - upper 28
    - mid 27 (+1/8)
    Calves - flexed 16 6/8

    No major changes. Just a small increase in bodyweight, and mid thigh leg size from last week.
    If I had continued to squat hard, I think my hips would have hit 44 inches by the time I reach a 525lb calculated squat - 365x12, 425x8. That's a big ass for someone at my height with my slight frame
    Last edited by Blitzforce; 11-07-2009 at 03:32 PM.

  18. #3593
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 10th November 2009 - healing up my left knee - Week 1 - Day 1

    Back in the gym after a 1+ week break. I definitely needed it. Body feels better. Off course everything felt a lot heavier/harder, but things should come back fast.

    Taking it easy anyway, and let my left knee heal up. Hopefully within 6 months. So no squats, and minimise impact stress on knee

    Body weight at gym - 206lbs
    Workout time - 1.5 hours
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch with same side arm reaching over to opposite scapular (rear knee on floor/pad/towel) - 1 min each side

    low effort prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legs only - 20secs rest


    45lb oly bar complex - slow clean pull, 10 low hang powercleans, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar Good mornings - Shoulder width stance - no Belt

    warmups - Bar x10, 95lbs x10, 135lbs 2x5, 155lbs x3

    "+" = 30secs rest
    strict and controlled with a pause at the bottom
    1) 155lbs x 15 + 4+4+4


    Felt good, considering I haven't done them in a while. Definitely still pretty strong on them thanks to squats off course. Really strict form, focusing on the muscle. Took the sets up to where it got fairly hard but not right on the limit.
    I'll add 5lbs here and there, and hope by the time I reach 225lbs, my left knee will be ready to rock.


    Standing calf raise machine - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 10, 8P x3

    controlled, paused top and bottom
    "+" = 10 secs rest
    8 plates x 15 +4+4

    keeping these on the lighter side to keep pressure on the meniscus on the low side. Not really looking to push these too hard right now



    Back supported leg raise - Knees bent BWx10, legs straight BWx10



    Elbow on knee external rotations
    "+" = 10 secs rest
    4kg x 10, 6kg x12 +3+3


    Pulley internal rotation - 6.25kg x 21 +4+4+4

    Face down on bench Sub-Scap rotation
    4kg x 15

    Lying on back, elbow to side, Sub-Scap rotation
    4kg x 15

    didn't like the cable version, works the core and pecs way too hard. The lying on back version is the best.


    Non-Tripod - working leg straight
    BWx15 +4+4+4


    -------------

    stretches for whole body
    chin bar hang 2x20secs

  19. #3594
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 11th November 2009

    Pretty good sleep last night, but I still feel pretty stale and tired from yesterday's workout.
    Sore as hell off course, especially my upper calves and hamstrings! Hmmm even my quads feel worked and a little achey.

    12+ recovery walk
    Last edited by Blitzforce; 11-11-2009 at 01:47 AM.

  20. #3595
    Explosive Mofo Blitzforce's Avatar
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    Sunday 15th November 2009

    Feeling decent for a Sunday morning. Noticing a different feeling since I stopped squatting. Freshening up I guess.
    Had some pretty bad case of the runs last night. Might be some minor food poisoning....

    Left knee is starting to feel better. Hoping for a significant improvement in 2 months time. But still a long ways off being able to jump hard off it


    weighed 92.7kg (+0.1kg) 203.9lbs this morning
    waist is 36.5 inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 17.8% bodyfat
    Tanita scale = 24.7 (+0.1)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8.75
    Neck - 15 7/8

    Arms - flexed 15 5/8
    Forearms - flexed 12.5
    Chest - relaxed 42.5
    Hips/Glutes - 43
    Thighs (flexed) - upper 28
    - mid 26 7/8 (-1/8)
    Calves - flexed 16 6/8

    No major changes. I've got a good feel where my maintenance levels are now.
    I never measured my left ankle and found it a bit bigger than my right! 9 or so vs 8.75

  21. #3596
    Explosive Mofo Blitzforce's Avatar
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    Sunday 16th November 2009 - Healing up my left knee - Week 2 - Day 1

    Pretty average session.

    Body weight at gym - 208lbs
    Workout time - 1.5 hours
    Workout rating - 3/5

    General warm up -

    5 min walk on treadmill

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch with same side arm reaching over to opposite scapular (rear knee on floor/pad/towel) - 1 min each side

    low effort prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legs only - 20secs rest


    45lb oly bar complex - slow clean pull, low hang powercleans, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar Good mornings - Shoulder width stance - no Belt

    warmups - Bar 2x8, 95lbs 2x5, 135x5, 160x3

    "+" = 30-40 secs rest
    strict and controlled with a pause at the bottom
    1) 160lbs x 15 + 4+4+4

    up 5lbs from last session. Kinda hard


    Standing calf raises - in Nike Free 5.0 Trainer

    controlled, paused top and bottom

    machine - BWx10, 5 plates x 10

    "+" = 10 secs rest
    Single leg - BW x18 +4+4



    Back supported leg raise - Knees bent BWx10, legs straight BWx10



    Elbow on knee external rotations
    "+" = 10 secs rest
    4kg x 10, 6kg x12 +4+4


    Lying on back, elbow to side, Sub-Scap rotation

    4kg x 10
    6kg x 25 +6+6+6

    Scapular pushups

    BWx3, BWx12 +4+4+4


    Non-Tripod - working leg straight
    BWx18 +4+4+4


    -------------

    stretches for whole body

  22. #3597
    SchModerator ZenMonkey's Avatar
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    Man, that 365 x alot is sick! Really strong stuff man!
    Sarvamangalam!

  23. #3598
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    Quote Originally Posted by ZenMonkey View Post
    Man, that 365 x alot is sick! Really strong stuff man!
    Thanks! I finally figured it all out, get your ass as big as possible and your squat magically goes up



    Monday 15th November 2009

    Pretty drained yesterday, and sore as hell!
    But today, most of the soreness is gone, and I feel pretty good. Amazing.

    12+ min recovery walk

  24. #3599
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    Sunday 22nd November 2009

    Body is not feeling bad at all. Could do with more sleep though...
    Did plan on training on Thursday, but decided to skip it, and yesterday, again I skipped it

    Left knee, meniscus tear, is feeling a lot better! It's improving rapidly. I can get into a narrow stance half squat/deep jump position and hold it without any pain now. Whereas last week there was still some discomfort.
    When I do a slow motion jump approach there used to be a fair amount of pain. Now there is only a small amount of pain on the left step before planting right-left, and can hold the jump plant itself with no pain

    Feeling a lot better about things now. Still have a loud click in my left knee when I bend it once in a while, which I think will probably stay, but it doesn't hurt.
    Still walking downstair backwards when possible. Will keep doing that for a while until I can start jumping hard again. Allows me to "walk" downstair normally while minimising stress on the knee. And teach my body posterior chain usage as well

    I'll retest things in a months time. If it keeps improving like this and I'm better in a month, I'll give it another month after that and continue as I doing now. And then slowly increase my activity and intensity level over the course of 6 months until I'm back to squatting and jumping hard.
    I'll probably start focusing on leaning down then as well. I should be able to get down to at least 180lbs, but maybe down as low as 165lbs. You can never tell how much fat your carrying until you get really lean.


    weighed 93.3kg (+0.6kg) 205.26lbs this morning
    waist is 36.5 inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 17.7% (-0.1) bodyfat
    Tanita scale = 23.1% (-1.6)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8.75
    Neck - 15 7/8

    Arms - flexed 15.75 (+1/8)
    Forearms - flexed 12.5
    Chest - relaxed 42.5
    Hips/Glutes - 43
    Thighs (flexed) - upper 28
    - mid 26 7/8
    Calves - flexed 16 6/8

    Bodyweight gain. Probably due to food/water weight. I ate a lot later last night than I normally do. No change in waist size though. Tanita BF% went down due to different fluid levels I think.

    Hardly any changes. Hmmm it looks like you don't lose muscle mass as quickly as I would have expected. At least for myself anyway. Maybe people with faster metabolisms might see a different thing
    Last edited by Blitzforce; 11-21-2009 at 03:15 PM.

  25. #3600
    Explosive Mofo Blitzforce's Avatar
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    Thursday 26th November 2009 - Healing up my left knee - Week 3 - Day 1

    Not a bad workout. Back into the gym after a 10 day break
    Just lacked the desire to train for a while, partly because of poor sleep. Always good to take an extended break anyway to give the mind and body a rest. Felt pretty fresh.

    I've doing a lot of soft tissue work and stretching with the time off. A lot of standing quad stretches a few times a day. That really improved my tib ROM, as I was able to sit on my feet a lot easier and further down than I have had done in the gym. Once you start stretching more 2-3 times a day, the improvements are dramatically better than even once every day


    Body weight at gym - 207lbs
    Workout time - 1.5 hours
    Workout rating - 4/5

    General warm up -

    7+ min walk on treadmill - starting slow and then increasing speed each minute, and increasing slope to 3 degrees in the 2nd half.
    30 calories burned according to machine


    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch with same side arm reaching over to opposite scapular (rear knee on floor/pad/towel) - 3x25secs each side

    low effort prime times - short run x 3 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, low hang powercleans, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar Good mornings - Shoulder width stance - no Belt

    warmups - Bar 2x8, 95lbs x8, 135lbs 2x5, 165x2

    "+" = 30-40 secs rest
    strict and controlled with a pause at the bottom
    1) 175lbs x 15 + 4+4+4

    up 15lbs from last session. Somewhat hard but solid. Bar position stretched the crap out of my upper inner forearm flexors


    Standing calf raises - in Nike Free 5.0 Trainer

    controlled, paused top and bottom

    machine - BWx10, 5 plates x 8

    "+" = 10 secs rest
    Single leg - BW x18 +4+4



    Back supported leg raise - Knees bent BWx10, legs straight BWx10



    Lying side L external rotations - rolled towel under upper arm

    "+" = 10 secs rest

    hold at top
    2kg x 12+4+4


    Face down, arm on bench, Sub-Scap rotation

    4kg x 25 +6+6+6

    Scapular pushups

    BWx3, BWx12 +4+4+4


    Non-Tripod - working leg straight
    BWx12 +3+3+3+3


    -------------

    stretches for whole body
    Last edited by Blitzforce; 11-26-2009 at 03:14 PM.

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