JK vs BigRed
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[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. -
Week 2 day 2 and a good workout despite having to get up at 3am due to baby being a dick. Got to watch Saw again on sky tho so not all bad.<br />
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DB Bench (working sets only) 3 x 27.5kg, 3 x 30kg, 6 x 32.5<br />
Accessory work<br />
Seated DB press - 10 x 15kg (per side), 10 x 20kg, 10 x 20, 10x20, 10x22.5 - these felt really good this morning.<br />
DB rows - 10 x 30kg, 10 x 32.5, 10 x 32.5, 8 x 35<br />
Weighted dips (with 15kg) - 10reps, 10 reps, 10 reps, 8reps<br />
Face pulls - 12 x 26kg, 12 x 32kg, 10 x 38kg, 10 x 38kg -
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Pretty good workout this morning. Not overly long though. Seems to be my shortest of the week so could maybe add in another acessory exercise.<br />
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Warmed up with 5 on the bike and then stretches and 2 sets of squats with just the bar. 10reps nice and deep.<br />
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Deadlifts (531) - 3 x 110, 3x125, 6x140 (working sets only)<br />
Acessory work<br />
Squats - 5 sets of 10 reps at 70kg<br />
Hamstring curls - 12x36kg, 12x39, 10x42 dropset to another 8x30<br />
Hanging leg rasies - 3 sets of 12<br />
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Did another 5 on the bike to finish.<br /> -
There is something cool about a short, sharp workout. Get in, do work, get out!<br />
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That is some good weight on the deads, you aren't too far off double your bodyweight.<br />
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Maybe you could try those renegade rows next time, I reckon you'll dig em. -
Deads are actually feeling pretty light. Got up to 2 or 3 reps at 170 (maybe higher - cant remember) last year but I was a wee bit heavier then. Pretty sure I could still crank a single at that weight. Will see in a few weeks as I'm gonna add 10kg to deads for my 2nd cycle.<br />
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Purchased some protein (Inner Armour Super Quad) and my number 1 pre-workout (BSN Hyper FX) last night and my good man hooked me up with lots of samples. I have<br />
BPI Sports A-HD (test booster)<br />
BPI Sports Build HD (concentrated creatine)<br />
Blox BCAAs<br />
1MR - new formula (preworkout)<br />
Gaspari Anavite (performance enhancing multivitamin - sounds interesting.....)<br />
EXT Go (preworkout)<br />
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Dont know much about some of them so will need to read up first. -
Wow...... this morning got a bit crazy. Was a good workout but perhaps pushed myself a bit hard.<br />
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Decided to try the new formula 1MR pre-workout. Single serving was extremely effective. I was buzzing around the gym like no tomorrow but started feeling a bit rough at the end and ended up yaking up a bit of my protein shake after my workout...doh! Feel fine now though.<br />
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Anyway, did 1000m row to warmup and then in to it.<br />
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OHP (531) - 3 x 35kg, 3 x 40kg, 6 x 45kg (working sets only)<br />
Accessory work<br />
3 more sets of OHP for 10 reps of 33kg with each set supersetted with 15 reps of shrugs at 70kg per side.<br />
Widegrip pullups - 3 sets of 10<br />
Abs class - usual friday circuit of crunches, twist and crunches, reverse crunches, leg drops - 45seconds each and two times through and then a 2min prone hold / plank to finish<br />
Close grip bench press - 10 x 55kg, 10 x 60kg, 10 x 60kg dropset to another 8 reps at 50kg and each set was superset with chins for 10 reps per set.<br />
BB bicep curls - did the good old 21s. Hadnt done these for ages. 3 sets and last two sets were supersets with 20reps of tricep pushdowns.<br />
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Was well and truely poked.
