JK vs BigRed
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Yep it was difficult but I did it and got a couple of laughs hobbling in to the gym this morning.<br />
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So today was DB bench 5/3/1 and after a 500m row and some stretching it went like this:<br />
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DB Bench (working sets only) 5 x 25kg, 5 x 27.5kg, 10 x 30kg. You will note the 5/3/1 sets are light at the mo but you start based on 90% 1RM to ensure you dont stall too early.<br />
Accessory work<br />
Seated DB press - 10 x 15kg (per side), 10 x 15kg, 10 x 17.5, 10x17.5, 10x17.5<br />
DB rows - 10 x 30kg, 10 x 30, 10 x 32.5, 10 x 32.5<br />
Weighted dips (with 15kg) - 10reps, 9 reps, 10 reps, 8reps, 7 reps.<br />
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That was supposed to be it but it felt all too quick (probably due to not needing alot of rest on 5/3/1 sets right now) so I added in 2 sets of 15 x 38kg OH cable extensions for the triceps.<br />
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Oh and yesterdays eats..just over the 2900cals with 327g carbs, 85g fats and 210g of protein. Bit hard at the moment to get it all in as I'm on jury duty. Just have to take a few supplies with me. -
Pins and needles appear to be gone.<br />
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Great ride, strech and roll this morning. Walking much more freely now but will have to see if that's the same by time I get out of car when arrive at work.<br />
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Didn't hit cal target yesterday but over maintenance at about 2700cals so still ok. <br />
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Hmm usually it's from compression isn't it?? or lack of circulation?? obviously your guns have got so massive they are stealing all the blood!<br />
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Has Dr Google given you any likely causes? -
I try avoid Dr Google if possible. <br />
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The pins and needles didn't hang around too long which is good. <br />
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Legs still pretty dam tender. Will do some more stretching tonight as am keen to give deads a good effort tomorrow and am planning to sneak a few squats in to my accessory work.<br /> -
[quote name='JK' timestamp='1363162531' post='351581']<br />
Ughhh just did some reading on it and its a distinct possibility.<br />
[/quote]<br />
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Go see a doctor, if nothing else but to put your mind at ease. Don't be a typical guy and let it get worse... -
[quote name='Kirwan' timestamp='1363167409' post='351608']<br />
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Go see a doctor, if nothing else but to put your mind at ease. Don't be a typical guy and let it get worse...[/quote]<br />
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Kirwan, where were you when I did my shoulder? Even though the wife was pushing me to go :nta -
So woke this morning and hands a bit numb. Googled some exercises and stretches that may help. Started them this morning and seemed to help. Will see how I go through the weekend and if no better then make an appointment.<br />
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Todays workout was<br />
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Deadlifts 5/3/1 - 100kg x 5, 120 x 5, 135 x 8 (working sets only)<br />
Accessory work was:<br />
Squats - 5 sets of 10 @ 70kg (nice and deep)<br />
Hanging leg raises - 3 sets of 12<br />
Ham string curls - 3 sets of 10<br />
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Went for another ride at the end - 10mins. -
Week one done and dusted with 531 OH press. Not the best workout though. Bit of a struggle thru some parts.<br />
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OH press - 5x35kg, 5x37.5, 8x42.5 (working sets only)<br />
Acessory work was<br />
BB bench - 5 sets of 10 x 60kg<br />
Widegrip pullups - 10, 8, 5, 6, 6 these were a real struggle today.<br />
EZ bar bicep curls 37kg supersetted with tricep pushdowns 60kg. 3 sets of 10 of each<br />
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Did abs class too but was pilates based and a bit shit IMHO -
JK, have you done renegade rows? I reckon you'd like em. I get bored (ie barely do it) with any core work that doesn't involve weights. PT introduced me to those rows using KB's the other week. Kicked my ass, but it was a mean exercise.<br />
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That is a good effort on the pull ups, funny how you can have really good days with them, then be utterly useless the next time you try them! -
Week 2 day 1 complete and felt pretty refreshed after a good lazy weekend.<br />
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Easy 5mins ride to warmup and then stretches and foam roller.<br />
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Squats 5/3/1 - 3 x 90kg, 3 x 95kg, 6 x 100kg (working sets only)<br />
Accessory work<br />
Front squats - 5 sets of 10 @ 55kg<br />
Standing calf raises - 15 x 140kg, 15 x 160kg, 15 x 180kg, 18 x 180kg<br />
Back extensions - 3 set of 10 holding 10kg<br />
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Abs class - circuit of 45 seconds each of crunches, bicycle crunches, reverse crunches and leg drops. 2 times through then 45seconds rest and then 1 final time through.<br />
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Weighed in 78.5kg.<br />
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No sign of the pins and needles or finger numbness all weekend but did a few stretches etc which may have helped. -
Bro, my 'pro-tip' for front squats is limiting reps to 4-5. Particularly if you are doing the elbows up technique rather than crossed arms. Idea is that you utilise so much core strength that even with light-ish weights your form will suffer. Your legs might feel ok but front squats put massive demands on your core. Flip side is that dropping the reps means you can squeeze in another set or perhaps go a bit heavier. Give it a try, I'd be keen to hear if you notice a difference with form etc.<br />
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Good to hear the numbness has gone too -
Im doing these as accessory work hence the low weights and higher reps. Would be keen to do some heavier ones tho for only 4-5 reps like you say. Will find a space to do them like that one day but for now I want to try and keep to the 5/3/1 template as much as possible. Great exercise though that's for sure.<br />
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And I am back to crossed arms approach rather than elbows up. Seems I dont have that flexibility anymore. Will keep trying it though and sort some stretches/exercises to increase flexibility in that area -
the crossed arms stance can put you out of whack as one side of the bar will always sit just a wee bit higher. <br />
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Doing more F/S's will help - I start out by leaving the bar on the rack. Just go in and set up to stretch out. From there I go to weighted static holds. So you load up but aren't squatting. From there add weight and do work son!<br />
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The other big thing (for me) was realising that my fingers aren't actually pinning/holding the bar - it's your elbows that you want to concentrate on. And having the bar rest right against your adam's apple. Uncomfortable but it means you are set up correctly.
