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Post by rickhussey on Dec 9, 2011 15:15:21 GMT -5
I have been plagued by a lower back issue for awhile now and have not been training consistently for a long time. The injury seems to be healing and I'm feeling the interest in training again. I have been rehabbing it with light back extensions, light deadlifts, Gms and abdominal work. Seems to be holding up fine.
I have had some success in the past with achieving previous levels of strength quickly with whole body routines. I will be working with that idea in mind until it stops working for me.
I have no real idea of what my current strength level is and won't be testing it for awhile.
First Post 12/9/11 - everything felt heavy......gross.
Deadlift 135x2x8 / 225x3/ 275x3/ 315x3 / 325x3 / 315x3 Light Squats 135x5 / 185x 5 / 225x5 Paused speed Bench 185x6x3 Barbell Curls 70x5x8 Back Extension Machine- 5 minutes of continuous reps Heavy Abdominal pulldowns 5x10
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Post by buckeye2010 on Dec 11, 2011 18:24:11 GMT -5
Great to see you back into training. I know you are wise enough to take it easy but I also know how tempting it is once you start hitting the gym on a regular basis.
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Post by rickhussey on Dec 12, 2011 13:47:23 GMT -5
Thanks Buckeye.
Squat 135x8 185x5 225x3 255x3 275x3 225x5
Deadlifts 225x3 315x3 315x5
Benchpress 45x20 90x10 135x5 185x3 205x3 225x5
Heavy Abdominal pushdowns 4x10 Tricep pushdowns 2x20 Barbell Curls 4x10
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Post by rickhussey on Dec 15, 2011 13:26:37 GMT -5
Today
Deadlift to 325x8 Squat 145x4, 195x5, 235x5 Benchpress to 245x2 Reverse Barbell Curls 3x12 Tricep pushdown 4x10-20
Am thinking of running one of the 5/3/1 whole body routines from the 2nd edition ebook. I got to get my numbers squared away first though. Then I need goals and a plan. Body Weight is still 185-188.
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Post by dbunch on Dec 15, 2011 16:27:20 GMT -5
That's the one I’m using and in 5 cycles I made some good gains
My starting number were squat 352, Bench 253, and Deadlift 451 (all set in a meet) Last month I squatted 410, and pulled 510, I haven't done a max bench but the ORM calculation is at 290. Then in the Overhead press I’m up from 160 to 190
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Post by buckeye2010 on Dec 16, 2011 9:39:15 GMT -5
Great job. Those are respectable numbers for anyone, especially someone doing rehab. Keep it up and good luck.
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Post by rickhussey on Dec 16, 2011 13:17:02 GMT -5
12/16/11
Benchpress 155x5/ 185x5/ 208x8
Front Shoulder Raises 2x12 Lateral Shoulder Raises 2x12 Chinups 7x5 Triceps Pushdowns 4x10
Was going add in some back off sets, but the left shoulder was sore.
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Post by buckeye2010 on Dec 19, 2011 19:29:25 GMT -5
Remeber to take it easy, your not as young as you use to be. Keep up the good work and be careful.
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Post by rickhussey on Mar 13, 2012 9:28:09 GMT -5
I am a bit wary about posting because I keep starting and stopping. My lower back issue caused me to stop again around the holidays, but it seems fine now. My goal is to reach 300/400/500 at 181 within 12-18 months. I am currently 183.5 and have not maxed out at all recently. Here are my best guesses of my current lifts: 275 bench, 325 squat, 400-425 deadlift. This is my squat cycle: www.lift-run-bang.com/2010/10/raw-powerlifting-squatting.htmlSquat training - Monday 3/12/2012 Week 1 Squat 135x5 185x4 225x3 255x2 275x3 (only 1 required) Squat Back-off sets 240x2x5 205x2x5 Hip Abduction 2x20 Hip Aduction 2x20 Calf Raises 2x20 Back Extensions 2x20 Abs 2x20
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Post by skabow22 on Mar 13, 2012 9:59:42 GMT -5
Good to see that someone else is familiar with and likes to run some of the rotuines by Paul Carter. Any particular reason you did a triple instead of the single? I typically think of that top single as just my last warmup with the back off sets being where the money is. Not that hitting a triple is bad, I am just curious.
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Post by rickhussey on Mar 13, 2012 10:10:39 GMT -5
I love reading his blog. One of the best. Good question - The weights at the beginning of the cycle are so light, that I wanted to get a little more work in. I will probably try a double or triple so long as it's possible. I won't let it interfere to any extent with the back off sets.
I will have to check our your training log. Which of PC's programs are you running?
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Post by skabow22 on Mar 13, 2012 13:04:53 GMT -5
I have run his Big15 in the past when I was trying to stay a little ligther with the actual bar weight of my squats, but right now I am actually running the same as you. I am just running the first 7 weeks of the squat and bench, and then cut the deadlift cycle to 7 weeks. That lets me basically run it twice, then have the light week and the testing week right on time for the VA American Challenge on June 9th.
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Post by rickhussey on Mar 26, 2012 12:24:00 GMT -5
march 26th, 2012
Squats 135x5 185x4 225x3 245x2 265x1 275x1 285x1
Barbell Shoulder Press 65x10 85x8 95x6 115x5 115x5 115x5
Deadlift (light) 135x10 225x5 265x5 265x5
tomorrow will be sprints or tire/sledgehammer
i guess part of the problem of continuing to post here is that the weights are no where close to my potential. it's embarrassing lifting with light weight.
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Post by buckeye2010 on Mar 26, 2012 20:46:18 GMT -5
It's good to see that you are back training. All of us that have lifted for any period of time totally understand. Don't be embarassed just keep doing it. We know what kind of monster you really are. GOOD LUCK!
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Post by rickhussey on Mar 29, 2012 8:28:37 GMT -5
Thanks for the encouragement Buckeye. I am no monster, but I do hope to get back to my average level March 28th: One legged Leg Press (recovery) 5x10 BenchPress 135x5 185x4 205x3 225x2 245x1 255x1 175x9 Lat Pulldowns 4x8 Cable Rows 6 sets
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Post by rickhussey on Apr 2, 2012 12:59:02 GMT -5
April 2st, 2012
Squats 135x5 185x4 225x3 245x2 275x1 285x1 295x1 205x10
Barbell Shoulder Press 65x10 85x8 95x6 125x5 125x5 125x5
Deadlift (light) 225x5 275x5 275x5
Lat Pulldowns 3x15-20 Calf Raises 4x10
* i missed my heavy deadlift workout last week...not a big deal. *the instability I felt in my lower back is dissipating. i am feeling good.
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Post by rickhussey on Apr 6, 2012 12:32:28 GMT -5
4/6/12
Deadlift 135x10 225x5 275x3 315x2 345x2 370x1 top single...easy 245x2x5 back off sets
Stiff Legged DL 185x12 full stretch
Lat Pulldowns 5x10 Cable Rows 5x10 Abs 3x20
The back is feeling very good. I am excited. Still a long way to go, but i will get there.
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Post by rickhussey on Apr 9, 2012 14:55:37 GMT -5
4/9/2012
Squats 135x5 185x4 225x3 245x2 265x1 285x1 305x1 felt heavy, but was really easy. 225x8 225x4
Calf Raises #3 5x10 Back Extensions 10lbsx1x10, 45lbsx4x10 Abdominals 5x10
Based on today's single, I feel good for 330-340. Only 60-70lbs to go!
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Post by rickhussey on Apr 11, 2012 13:09:22 GMT -5
4/11/2012
Benchpress 90x20 145x5 170x4 210x3 235x2 260x1 felt heavy/slower than i would have liked 205x5 205x5
Standing Should Press 95x2x10 115x2x8 115x1x6
Dumbell Curls 30x5x10
Triceps Pushdowns 50x10 60x10 70x10 80x10 90x10
260 was supposed to be an easy lift, but felt heavy. We will see how next week goes. Deadlifts on Friday!
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Post by buckeye2010 on Apr 12, 2012 16:55:44 GMT -5
Keep up the good work. You are making gains which is what we all strive for. Just pace yourself and you will get back to your old weights.
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Post by rickhussey on Apr 13, 2012 12:13:09 GMT -5
Friday the 13th....Pulls
Deadlift 135x10 205x5 245x4 305x3 345x2 380x1 easy
265x2x5 back off sets
Lat Pulldowns 5x10 (100 - 140 lbs) Cable Rows 5x10 (60-80lbs) light...no rest. Abs 3x20 Back Extensions 2x25
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Post by rickhussey on Apr 16, 2012 13:13:46 GMT -5
Squats - Monday
Squat 135x10 175x5 205x4 255x3 285x2 315x1 - no problem 255x1 supposed to be 2 sets of at least 5.
Calf Raises 3x10
I have been sick and thought I was recovered. After warms ups, I could tell I was very fatiqued. My hands were trembling throughout. I was happy to get the 315x1.
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Post by crazy on Apr 16, 2012 15:06:14 GMT -5
i have had a cough and sinus issues for almost 9 weeks...terrible. Got two rounds of antibiotic and now just feeling better.
Had a Duckies flue shot too!
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Post by rickhussey on Apr 20, 2012 7:50:54 GMT -5
Thursday - feeling much better.
Light Leg Press 2 plates x 10 4 plates x 8 6 Plates x 6 8 Plates x 5 8 Plates x 5 8 Plates x 5
Benchpress 145 x 5 175 x 4 205 x 3 240 x 2 265 x 1 aahhh.. much easier than last week. 205 x 8 back off set
Narrow Grip Pulldowns 100 x 10 110 x 8 120 x 6 130 x 5 140 x 5 150 x 5
feeling much better now and am back at it. nothing special to report..just cruisin along with my cycle.
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Post by skabow22 on Apr 20, 2012 9:10:35 GMT -5
Looking good man, seems like the Paul Carter routine is going well. Keep up the good work!
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