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Post by 3speed on Oct 23, 2006 17:38:04 GMT -5
Your body knows best. Good to listen to it.
One quick observation about your joints. Make sure you are drinking plenty of water. I try to drink 1 1/2 gallons a day. If I fall below 1 gallon/day, my shoulders will hurt when I bench. A fellow your size should be taking in between 1 1/2 & 2 gallons a day. There are a lot of supps advertised for the joints but I have found that water does more good than the supps.
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Post by dopar66 on Oct 24, 2006 8:26:39 GMT -5
Piggyback on 3Speed:
The joint supps I have found to work "for ME" are glucosamine chondroitin, in the 1000-1500 mg range, sometimes twice a day, and MSM once a day.
God Bless.
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Post by chancey on Oct 24, 2006 11:14:37 GMT -5
Thanks guys. Will heed advice. Not much of a supp guy outside of the occasional vitamin but if it works then it worth a try. 3speed does a couple gallons of Diet Coke a day count towards my water consumption? ;D Got back from the chiropractor. Doug it looks like you were dead on with my back. Getting better. I want to lift…..  |
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Post by dopar66 on Oct 24, 2006 11:32:22 GMT -5
That is great! Thank the Good Lord for that! Well, not that you had to suffer through it, but that it was simple.
I was wondering the same thing about Mt. Dew.....
Hope you're 100% for the meet!
God Bless.
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Post by 3speed on Oct 25, 2006 17:32:46 GMT -5
The WADA is considering Mt Dew for it 'monitored' list....something about it being a secret weapon.
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Post by chancey on Oct 28, 2006 9:52:46 GMT -5
10-28-2006 Light Bench
Flat Bench (CG, Pauses on all Bottoms)
12 x 135
10 x 225
3 x 235, 8 sets (w/ Red & Green Bands both sides – 45 Sec rest between sets)
14 x 225
Close Grip Bench (grip 12” Apart, Pauses on all Bottoms)
10 x 135
5 x 225
5 x 275
3 x 295
One Handed Cable Machine Tri Pushdowns (more push than extend)
20 x 60
14 x 80
12 x 100
14 x 80
First work out back in a week. I had two Chiropractic visits last week for a rib that was subluxated from the vertebrae. Thanks Dr Doug for pre diagnosis. Took care of one problem but introduced some shoulder pain to my right shoulder. I have one more visit Monday and then I am shutting them down. Too much of a good thing you know.
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Post by dopar66 on Oct 28, 2006 17:39:32 GMT -5
Okay, I move that anything over 225 no longer be called "light" by anybody! 295x3 on your light cgbp day? Good Grief! That is most impressive!
Things worked out on the sublux, but I'm going to stay away from a shoulder. Too many guesses might be bad for you. You know what to do: go light for a while, pre-hab and warm up good, ice, well, you know. Hope it gets 100% soon!
God Bless.
(3Speed, I saw that Mt Dew post.....)
:')
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Post by 3speed on Oct 28, 2006 19:59:22 GMT -5
LIGHT Bench?  Nice work on those close grips. 235 + 4 bands....WOW!! |
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Post by chancey on Oct 29, 2006 10:16:53 GMT -5
10-29-2006 Squat
8 x 135
5 x 235
5 x 325
5 x 415
5 x 415
3 x 415
3 x 415
3 x 415
Machine Leg Extensions (Pause at Top)
12 x 120
12 x 120
I pretty much didn't want to play anymore after the squats. Body felt healthy but tris & chest got a good hit from the day before. Squatting went Ok I may have pulled off a couple squat-good mornings then went to 3s.
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Post by dopar66 on Oct 30, 2006 7:46:22 GMT -5
EXCELLENT squatting! Makes my hams cry out just reading the log! That is some very good squatting Chancey, can't wait to see your PR numbers jump out of the stratosphere!
God Bless.
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Post by chancey on Oct 30, 2006 17:30:02 GMT -5
Thanks Doug. I also tossed in 30 min (8 miles) on the exercise bike shortly after. Walking today has not been much fun.
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Post by dopar66 on Oct 31, 2006 9:18:48 GMT -5
That is certainly understandable!
Icy hot, my friend, icy hot.
:')
God Bless.
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Post by chancey on Nov 1, 2006 5:41:16 GMT -5
11-31-2006 Heavy Bench Today didn’t go very well. I still have stiffness in the neck and soreness in the right shoulder. Cut workout short on my bench. I went up to 365 and got 2 pause reps and then I was done. I just didn’t have the strength yet I felt fine. Worked down a few set then left the gym like a sad puppy. What used to my bread & butter lift has gone south and I can’t figure out why. 3speed has preached to do what works for you. Yet you can only find this out with trial and error. I believe me cutting out my reps on my light bench days has hurt me. I used to do whatever weight I could handle for 3 sets of 12 reps in fast TG fashion. I had to try that famous West Side stuff. I am sure the system is fine but I don’t have the experience to train that way. These nagging injuries have not helped either. I need to refocus my efforts here and get back on track. |
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Post by dopar66 on Nov 1, 2006 10:21:16 GMT -5
Hey, Chancey. Foremost: don't lose focus! You know what's worked so far, go back to your own personal "old school" and do what works while you're in comp prep. After the meet, then you can experiment.
RICEIhMD! Rest, ice, compression, elevation, icy hot, and mountain dew! Wonderful recovery results! If it's just a nagging soreness, or a mild overexertion, this method has worked great for me. You may have to add reps on the MD part.... :')
I didn't reply to the PM, but I am most definitely excited about getting to see you lift!
God BLess.
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Post by 3speed on Nov 1, 2006 10:53:16 GMT -5
Congratulations Chancey. You are learning my friend. Don't give up. This sport takes years to learn and what works will change for you as your muscles and neural recruitment abilities mature.
Excellent advice from Doug. I think, from reading your logs, that you are stronger than you realize. Dance with what brung you for now and experiment after the meet.
We all have had bad days and even bad weeks in the gym. It is frustrating but I always use it as motivation. If this was easy, everybody would be doing it.
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Post by chancey on Nov 1, 2006 11:49:16 GMT -5
Thanks guys for picking me up. You are the voices of reason. RICEIhMD - thats some funny stuff. I already feel better.
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Post by toolpod on Nov 1, 2006 14:06:59 GMT -5
RICEIhMD ...word of wisdom! "Walking today has not been much fun. " Bah! Walking is overrated!  Don't get discouraged! Just regroup and press-on. You may just be over training a bit, so deload a spell and see if that gets you back up to par. |
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Post by dopar66 on Nov 1, 2006 16:11:36 GMT -5
Bah! Walking is overrated! ;D ;D ;D |
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Post by chancey on Nov 2, 2006 18:50:11 GMT -5
11-02-2006 Deadlift
Conventional DL
8 x 135
5 x 245
5 x 335
3 x 385
3 x 385
3 x 385
3 x 385 (Belt)
3 x 385 (Belt)
Romanian DLs
5 x 335
5 x 335
Machine Back Extension
12 x 210
12 x 240
12 x 270
I was in a rush today and forgot to check my training schedule. I got to the gym and some bodybuilder was on the leg press with Duckies near every 45 lb plate in the gym. Of course he didn’t touch the 4 100 lb plates on the machine. Grrrrrr. So I scavenged up a couple 45s and went over to his machine and grabbed a couple 100s. Good for me, right, I get to practice my farmer’s walk. Luckily my nagging injury only appears to bother me on my bench. I went a touch heavier than I intended on the pulls as I am just starting a progression of pulling from the floor that will go up over the next few weeks. Lastly, I have a serious crush on that Back Extension Machine. It cracks me in all the right places and gives me an awesome stretch.
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Post by 3speed on Nov 2, 2006 19:05:50 GMT -5
Nice work Chancey. Right on track for that 500 in December.
Looks like you used that Grrrrrr as motivation.
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Post by dopar66 on Nov 3, 2006 9:01:24 GMT -5
5x3x385! Yee Double Ha! Then a 2x5x335 on the RDL! You go ahead with your bad self!
Farmer's walk. That's pretty good. I'll have to remember that one next time.
Man that was one killer workout. Pace yourself or you'll end up finding yourself competing in push/pulls.
:')
God Bless.
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Post by chancey on Nov 4, 2006 13:24:36 GMT -5
11-04-2006 Light Bench Flat Bench (Touch n Go) 12 x 135 10 x 225 12 x 245, 3 sets One Handed Cable Machine Tri Pushdowns (more push than extend) 20 x 50 20 x 50 20 x 50 30 x 50 My right shoulder is still sore. I can barely extend my right arm out and it actually hurt lying down on the bench. On 9-11 my first day back in the gym and out of my basement I Benched 405 with a pause on command. I have gone downhill since then. I had been benching with discomfort for a while but I shrugged it off. My strength has steadily dropped since then. I am going to stop benching for possibly the next two weeks, no pushing whatsoever, and just hit my triceps the best I can. This is really all I can do. I just need to get back healthy. Luckily I can still Squat & Deadlift.  |
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Post by dopar66 on Nov 6, 2006 9:26:19 GMT -5
Wise. Your shoulder is telling you something. All jokes aside, you will be well served to take it easy on that bad boy for a while. Good Lord willing, this won't be the last meet, there is time to get healthy and put up the PRs later. Just be healthy.
Still, 245 for 3x12? Great day in the morning!
God Bless.
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Post by chancey on Nov 7, 2006 5:01:19 GMT -5
11-06-2006
Squat
8 x 135
5 x 225
5 x 335
5 x 415
3 x 445
3 x 445
3 x 415, 5 sets
Super Low Box Squats (10” off Floor)
5 x 225
5 x 225
5 x 225
Workout was pushed back a day because weight on my shoulder was an issue. Today it was fine. Form went south on 445 so I went back to 415.
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Post by dopar66 on Nov 7, 2006 8:31:11 GMT -5
Dad GUM what a squat workout! Darn shame about the shoulder, I'd like to see your workout when you are 100% on a good day. Wee DOGGIES!
God Bless.
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