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Post by caalvarez2 on Dec 11, 2009 21:32:17 GMT -5
12/11/09
standing military press bar/15 95/5 115/5 135/5 *i have a pinched nerve or something in my left trap/lower neck area that's giving me shit.its uncomfortable with anything overhead.so i'm going to take it easy on these next week too,take my 10 days off and see how it feels when the next wave starts.if i have to take it easy on these for awhile then that's fine.
paused closegrip bench 275/6 275/7 275/4 (really long pauses)
seated rows 140/16 140/13 140/13
OH skullcrushers 115/20 rep PR (by 7 reps) 115/15 115/13 *my left elbow is giving me the jab again on these,a clear sign that i'm doing too much tricep work again.that elbow tendonitis always gets aggravated when i do alot of direct tricep work,so i won't do these next week,i'll take my 10 days off,and see how it feels when the next wave starts.ice and ibuprofen fellas ;D
barbell shrugs 3 sets 315/365/315
rotator cuff work
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Post by Jared Enderton on Dec 12, 2009 16:25:23 GMT -5
Sounds like 2 signs that you need to take a step back.. you are right. 2 nagging aches may be a good sign to slow it down for your 10 days like you said.
He also forgot to mention that he picked and held 300lb. farmers for the first time ever touching them this last weekend as well. Pretty amazing grip feat for the first time ever touching the implements!!!!
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Post by caalvarez2 on Dec 16, 2009 11:49:35 GMT -5
12/15/09-5/3/1 week 3
paused bench press raw/full range 135/10 185/5 225/5
280/5 310/3 340/2
1 board (paused) 365/1
static hold 405/30 count
widegrip pullups 3 sets to failure
barbell rows 135/13 145/10 155/10
paused flat bench DB press 95/1 rep-had to shut this down.my left elbow can't take these right now.i might have to take a break from these too for a while.
paused bench press raw/full range 3x10/185
rotator cuff work
*my elbow is pissing me off.its really a pain in the ass.i'll get through Friday's session,then i have 10 days off so hopefully the damn thing will improve over the 10 days.lots of ice,heat,massage.also have some light recovery work i'm going to try out that i got from one of the guys over at Anabolex.i don't mind having to take a break from certain exercises,and its not affecting my bench strength (yet),but it sucks walking around with a sore elbow 24/7.now i know how Jared felt for awhile there.
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Post by Jared Enderton on Dec 16, 2009 21:05:30 GMT -5
I feel your pain man. Way to be smart about it.
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Post by caalvarez2 on Dec 16, 2009 21:08:08 GMT -5
12/16/09
leg extensions 3 sets
leg curls 3 sets
squats 3x15/bar 135/10 185/5 205/5 225/5
deadlifts 135/10 185/5 205/5 225/5
romanian deadlifts bar/15 65/15 95/15
back hyperextensions 3x15/BW
hanging leg raises 20 15 15
ab pulldowns 3x20/50
*i do my deadlifts reset method and sumo.this was first time doing deads in a long ass time.felt really good and really light,i probably could have pumped out 20 reps with 225,but i would have had a heart attack afterwards ;D i wasn't going to do deads tonight but i decided hell with it let's get it on.my lower back feels really good,i think it needed a little tender loving care ;D
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Post by Jared Enderton on Dec 16, 2009 21:10:34 GMT -5
Definitely be cautious working back into it. Good to see ya doing it again and I like the accessory work you are doing... 2 for the back, 2 for the front. Good stuff Connie. How do you decide how to set up your training/split?
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Post by caalvarez2 on Dec 17, 2009 14:40:54 GMT -5
Definitely be cautious working back into it. Good to see ya doing it again and I like the accessory work you are doing... 2 for the back, 2 for the front. Good stuff Connie. How do you decide how to set up your training/split? yesterday was just a run through man,just to test the waters.i wanted to see how my back would hold up.so far so good.the weird thing is is my back isn't even sore from the deads,and my legs aren't sore from the squats.my abs are the only muscle that are sore today.so maybe my body will handle the excess workload better than i originally thought. i have some big changes coming up with the next wave,as far as my training/split goes.i'm still working on it,and my friend Kyle is helping me out with it as well.once i get it complete,i'll post it here.i'm changing direction a little bit,training for something that i haven't trained for before (seriously anyways,and not all at once),hopefully it works out.its a big change,and i'm just hoping my body adapts to it.i've wanted to do it for years now,and i decided that now is the time to see for myself whether or not i can do it.
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Post by Jared Enderton on Dec 17, 2009 16:23:54 GMT -5
Gotcha...Excited to see what you're talking about as far as changing your direction with training a bit. Will be cool to see!
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Post by vincedecker on Dec 17, 2009 22:22:02 GMT -5
Gotcha...Excited to see what you're talking about as far as changing your direction with training a bit. Will be cool to see! Me too. I'm intrigued. Good luck with it Connie.
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Post by caalvarez2 on Dec 18, 2009 15:23:57 GMT -5
12/17/09-random recovery work
rotator cuff work
widegrip lat pulldowns 3x15/50
one arm DB rows (for elbows) 1x15/5 2x15/10
bench press 3x10/95
tricep pushdowns 3x15/10
DB hammer curls 3x15/10
*on a positive note,my lower back isn't sore at all from the deadlifts on wednesday.my legs didn't get sore from the squats either.granted,it wasn't a balls out training session,but i figured my back would be pretty damn sore since it was my first time pulling in like a year.that gave me a little boost of confidence that i think i needed as far as training deadlifts.
thanks Jared and Vdeck.what i have planned is not a HUGE change in direction,but a big change for me personally.i am going to *TRY* (notice i stressed the word *TRY*) to train for full powerlifting.its something i haven't done before.i've trained all 3 lifts at the same time before,but not with any pure intensity or seriousness,you guys should know what i mean by that.don't think i wouldn't like to train more strongman guys,but right now full power is more accessible for me,since i can train at home.i love strongman,i have for years,but i have to travel to do that,and i can't afford to do it more than every couple of months.i'm still going to get my farmers implements made,because i absolutely love that,and if i make it to march healthy and walk away from the meet injury-free,than another option for me is to try the strongman meet at the IA games next summer just to see for myself how i'd do.what sucks for me is my OHP because my arms are sooooo damn long,but its gotten a lot better.but i don't forsee a 300lb OHP in my future.hopefully this works,because i'd like to say someday that i competed in a strongman meet once.anyways,there is a meet in Dubuque on March 26/27(a friday/saturday) that is bench only friday night,full power saturday.my friend Kyle in Ames is doing it with his group (probably around 10-12 guys or so).i think its APF or UPA,i'm not for sure,but probably one of them,i'm not familiar with all the feds yet.after my farmers with 600lbs that made me think a little bit about trying it.and Kyle has been bugging the shit out of me to make up my mind about it,ever since the farmers (he's the one who took the video,and he couldn't believe that i even got it off the ground since i haven't deadlifted in so long or squatted heavy since may).he really thinks i should try full power,as do the other 3 guys who were there.so i'm going to give it my best try.i'll give it 150%,because that's what i put into everything,but i'm still not sold on my back cooperating with me.if i get hurt training or at the meet in march,that's it,no more,i'll be a bench only guy for life then.but i'm going to do my best to stay healthy and remain injury free.i still have to come up with a new training program.i'll have to add a couple days of training to the week now.Kyle is going to help me out with the training routine,so i can minimize the amount of time in the gym each day,but still get a 150% intensity training session in.i'm going to concentrate on the big 3 lifts only,with no more than 3 accessory exercises for each main lift.so the OHP will no longer be a main lift for me.i have to be careful with the amount of time i'm training so i don't end up in OT,which is easy for me to do.as long as i get enough sleep i'm alright usually.but with my low test levels its hard to say how my body will adapt to the new training.too much will be bad,but not enough will also be bad,so i have to find the happy medium.hopefully it doesn't take too long to work it out,i only have 3 months to train.but i have one goal for the meet and prior training:to remain injury free,before and after the meet.i don't care about hitting record numbers,or even hitting PR's with every attempt,or coming in at last place.i just want to prove to myself (and a few other people,including my wife,because she is pissed at me because she thinks i'm going to fuck up my back even worse now)that i can do it.if i can't than i can't,but at least i tried and gave it everything i had.i'm going to be starting a 5/3/1 for squat and deads next wave along with bench.i think the 5/3/1 is the best option for me as far as remaining injury free,and minimizing the time in the gym.some of Kyle's guys don't think it will work,only spending an hour or so in the gym 3-4 days a week (i'll have a recovery day in there too),but they don't know what its like to be 32 fucking yrs old with a testosterone level of a 40yr old because of too many yrs of steroid use.a few of those guys are juiced to the gills,and i'm not judging them,hell i'm the last person to judge somebody,i'm not a hypocrite,but they don't understand what its like to train heavy with low test/GH levels(yes my GH levels are low now too,i found that out in April when i had my labs done). i refuse to go back on HRT because i don't want to rely on a chemical to live my life.if i live to be 50 than maybe i'll change my mind,but at this point in my life i'm sick and tired of all of it.if i can't do it natural than i guess i just can't do it.i am pretty damn proud of myself right now,because over the last few months i've put up some pretty damn good numbers naturally,i've gained about 15lbs naturally in the last 2 months,and i've almost matched my bench #'s while on HRT.of course i can't do the volume other guys can do or i'll end up in severe OT,but that's ok,i do what i can do and stop when my body tells me to stop.Kyle and his guys are all in their early 20's(i'm the old man) and i'm the only one who's natural.so i think i'm doing pretty good.when i figure out my training routine i'll post it up.thanks again guys.
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Post by Jared Enderton on Dec 18, 2009 16:15:31 GMT -5
Wow.. Good to hear man. Good for you. I think you're right, it's kind of a "now or never" time for you right now if you want to lift full power meets. You know what you want to do- just glad you are pursuing it. That is exciting. I am sure you will be smart about it but just really take it easy going back into the squats and deads, cause once the back goes... that's it!
That is awesome though man- glad you're posting on here, I enjoy reading about it... You've been making some tremendous progress on your own man.
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Post by vincedecker on Dec 19, 2009 0:25:09 GMT -5
Sounds real good. Doing this naturally and after a major injury will make reaching your goal twice as sweet as before. I think you'll do better than you might expect. It will be fun to track your progress and looking forward to reading about some of the freaky things you'll do with your Farmer's implements also.
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Post by Jared Enderton on Dec 19, 2009 11:11:34 GMT -5
You're absolutely right vdeck (as rare as it is for me to say that). Be smart about it Connie and you have a lot of potential man.
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Post by caalvarez2 on Dec 19, 2009 14:21:02 GMT -5
thanks for the encouragement guys.that makes me feel pretty good.hopefully everything works out the way i want it to for once.
bad news about my farmers implements though.i took the prints i had of them to the machine shop and the guy said he can't do it.he probably just doesn't want to do it.i have somebody else to ask.and if that doesn't work than i'll keep asking around until i find someone.there's got to be someone around here who can make me them.
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Post by caalvarez2 on Dec 19, 2009 15:53:24 GMT -5
12/18/09 rotator cuff work triceps pushdowns 3x20/10 OHP 95/5 115/5 135/5 155/3 paused closegrip bench 225/10 250/8 275/5 barbell shrugs 3 sets/315 deadlifts 3x15/135 squats 3x10/135 *i will be starting a new log on December 28,in preparation for my UPA Raw Full Power Meet on March 26/27 in Dubuque Iowa. *i will no longer be using the OHP as a main lift.maybe an assistance exercise,i'm not sure yet.we'll see.i also don't need 4 main lifts to worry about,3 will be more than enough for me. *thinking about a monday/wednesday/friday split-squat/bench/deadlift with recovery work in between.5/3/1 for all 3 lifts.i want 2-3 of the best assistance exercises for each main lift each day,but haven't decided which ones yet.i have a couple guys helping me with the routine.i will also be concentrating on my core work,2 movements for the back,2 for the front,3 times a week as well to hopefully prevent injury.focus will be on getting a good quality 150% training session in each day,but also minimizing the time training so i don't nosedive into OT. *this is going to be tricky,and i'm not 100% positive that i can do this.but i'm going to give it 150% each day and remain level headed,and stay away from singles and any other stupid shit that might cause me to go backwards instead of forwards.my main goal is to get through training injury free,and walk away from the meet injury free.my fingers are crossed.
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