[Slick Fosbury]

A long way off both, but its better late than never eh?

Past:
Been training for a few months now. Did SS for a while, got bored and did a moderated version. Stopped squatting/deadlifting after a while because I hurt my lower back. Then deadlifted on and off. I've also done a lot of running and football in the past and throughout that lifting.

Start:
6ft 4 and about 203lbs
6 weeks since I last lifted. Even then I'd been doing a lot of DB work so my bar work will take a while to get going, also can't squat ATG due to inflexibility so need to work on that.

Plan:
Day 1: Leg day which will be aimed at building explosive hips/legs
Day 2: Bench with dips, cable flies, rope pushdown as assistance
Day 3: Deadlift with barbell rows, cable rows, weighted chins as assistance
Day 4: Standing BB press with CGBP, face pulls, side raises, shrugs as assistance

Will try to add in abs, chins, face pulls and rows of various forms in where ever I can. I like super setting chins into most pressing workouts.

Rotate the above every day till I feel I need a rest day and then drop in cardio. That will mostly take the form of swimming and running. Going down to the track soon to lay down a 100m, 400m and an 800m TT. Going to try to bring them down.

[Slick Fosbury]

Today:
Squat mobility work to try and get some decent depth. Can't get to parallel at the moment.
RDLs - 3x60kg for reps
GHR negatives 3 lots of about 5
1 legged leg curl
Calf raises

(Original post by HFerguson)
X

Best stretches/work to get squat depth down?

[liftorrot]

I know of some.. shown to be by redbuthotter.. they have defo. helped me with depth issues !!!!
http://www.youtube.com/watch?v=WLh0jF5M_gY

Will keep an eye on your progress.. injuries are a bitch man.. haven't deadlifted for 3 months now

[HFerguson]

(Original post by Slick Fosbury)


Best stretches/work to get squat depth down?

PM'd

[Slick Fosbury]

Today:
Bench 3x5x60kg, few back off sets
Dips 5, 8, 8 with 10kg strapped on
Cable flies
Leg raises

All the exercises got easier with each set, hoping my strength comes back fast.

(Original post by liftorrot)
I know of some.. shown to be by redbuthotter.. they have defo. helped me with depth issues !!!!
http://www.youtube.com/watch?v=WLh0jF5M_gY

Will keep an eye on your progress.. injuries are a bitch man.. haven't deadlifted for 3 months now

I'm glad I had mine early and with no serious consequences (Touch wood). Until I have form nigh on perfect I won't be going balls to the wall on squats/DLs. It's just not worth the risk if you don't have serious PLing ambitions imo.

[silent ninja]

(Original post by Slick Fosbury)
I'm glad I had mine early and with no serious consequences (Touch wood). Until I have form nigh on perfect I won't be going balls to the wall on squats/DLs. It's just not worth the risk if you don't have serious PLing ambitions imo.

I find Deadlifts okay and a lot less scary than I'd thought.
I really don't understand the technical aspects but butt out, bend down to bar, core tense (back + abs) and lift up the shins up to the knees pushing on the heels with legs onlys, then from knees use legs and back simultaneously. Works for me. I just keep telling myself the first half of the lift is legs only (even though strictly it isn't but that keeps my form correct), or else you end up shifting the weight with your back which could go any second and seriously injure you.

You can injure yourself on any exercise to be fair. A lapse in concentration or tiredness can do that, no matter how good your form normally is.

[Slick Fosbury]

(Original post by silent ninja)
I find Deadlifts okay and a lot less scary than I'd thought.
I really don't understand the technical aspects but butt out, bend down to bar, core tense (back + abs) and lift up the shins up to the knees pushing on the heels with legs onlys, then from knees use legs and back simultaneously. Works for me. I just keep telling myself the first half of the lift is legs only (even though strictly it isn't but that keeps my form correct), or else you end up shifting the weight with your back which could go any second and seriously injure you.

You can injure yourself on any exercise to be fair. A lapse in concentration or tiredness can do that, no matter how good your form normally is.

The issue with squats/DLs imo is they recruit so much muscle mass that when you strain you lose conciousness. When I have gone close to maxing on DL my eyes flush and I don't think about anything but ripping the bar upwards. Sure it gets the bar up, but probably not in a safe way. If you've been doing the movement for years it's a lot lot safer.

If I max on say OHP it's just not the same. My triceps and shoulders are straining but I'm fully concious of what I'm doing. Also if nothing else a lower back injury is a lot worse than a torn tricep or something.

[silent ninja]

(Original post by Slick Fosbury)
The issue with squats/DLs imo is they recruit so much muscle mass that when you strain you lose conciousness. When I have gone close to maxing on DL my eyes flush and I don't think about anything but ripping the bar upwards. Sure it gets the bar up, but probably not in a safe way. If you've been doing the movement for years it's a lot lot safer.

If I max on say OHP it's just not the same. My triceps and shoulders are straining but I'm fully concious of what I'm doing. Also if nothing else a lower back injury is a lot worse than a torn tricep or something.

That's true, but maybe go up a bit slower? I'm pretty confident my 1RM is around 150kg on the DL but I'm going for 1x5 at 125kg atm which isn't straining the **** out of me. I really love the 5 reps strategy. When you're going for 1-2 reps you are more likely to get injured as the weight will be very heavy. With 5 reps, you can feel when you've had enough as you approach rep 3-4. It's a lot safer and you don't have to do it to failure and you'll still get stronger.

[Slick Fosbury]

Today:

DL: 3x5x60kg, 5x80kg, 5x90kg, 5x110kg
BB rows: 4x8x60kg
Chins: 5, 3, 5, 4
Cable row
EZ curl
Wrist curls

DL sets were weird because it's the first time I've done them in ages, don't usually lay out like that. Back was giving out during rows because of all the DLs. Might install my pull up bar to regain chin strength faster. Wrist curls I like in terms of the pump, but they feel so awkward/dangerous - not sure if they will remain.

[Slick Fosbury]

Standing press
WU
5x50kg
4x50kg
5x50kg

DB seated press
8x20kg
8x20kg
8x20kg
6x20kg
6x20kg

Side raises (Incl drop set)
Face pulls
Rear delt flies
Leg raises

Forgot how tough standing press is. Rest was fine. Absolutely love side raise drop sets though.

[Slick Fosbury]

Did a lot of squat mobility work and some light squats not worth mentioning. Definitely an improvement on last time. I imagine in a week or two I'll be ready to start squatting properly. Not sure how I'll programme then given I've been using leg day as a rest day of sorts.

Also did some GHR negatives, found out if I push off lightly I can also get a positive. Was going to do RDLs but called it a day. I also chinned throughout the workout.

[Mark85]

(Original post by HFerguson)
PM'd

Could you hit me up with a PM too? I need to start doing some serious mobility/flexibility work.

[CestCharlieee]

(Original post by HFerguson)
PM'd

Could you forward that to me also

[Slick Fosbury]

I've still got the PM, could post it in here if you guys still need it?

Anyway today:

Bench
WU
5x5 62.5kg

Incline DB bench
2 sets of 25kg for reps

Dips
4 bw
7 with 15kg
6 with 15kg

Cable flies (Inc drop set)
Rear delt flies
Face pulls

Bench was easier than last time despite a poor nights sleep, going to just do 5x5 till I stall and can kill myself with DBs/dips after. Going to really destroy my rear delts though because a) helps keep shoulders back b) look sick in a vest and c) keep shoulder healthy.

[silent ninja]

(Original post by Slick Fosbury)
I've still got the PM, could post it in here if you guys still need it?

Just leave out the bit where HFerg gives you kisses and hugs

[HFerguson]

(Original post by Slick Fosbury)
b) look sick in a vest and c) keep shoulder healthy.

got that right aesthetic as ****
nothing lolsier than seeing big guys in vests with no rear delts at all.

[Slick Fosbury]

Skipped yesterday as I went out the night before and probably needed a rest day anyway.

Today:

Pendlay rows
WU
4x60kg
5x60kg
5x60kg
5x60kg

Chins
7, 5, 4, 4, 3 BW

DB rows
12x30kg
8x30kg
8x30kg

Hammer curls

I hate pendlay rows. Hurt my back last time I did them, and then today I tweaked my back picking up DBs for the hammer curls. I'm never gonna do pendlays again, I just can't do them. No real clue why I tried them.

Back should be ok, its muscular, left side of lower back is just having a bit of a spasm. Gonna keep walking around and keep it warm. Not looking forward to waking up tomorrow, hopefully will be able to train tomorrow nonetheless.

As an aside, I'm missing the various chest supported rows and lat pulldown at my uni gym. Its the only way to get huge volume in imo, and thats what my back needs.

[Slick Fosbury]

DB seated press
8x22.5kg
8x22.5kg
8x22.5kg
8x22.5kg
8x22.5kg

CGBP
8x60kg
8x60kg
7x60kg

Side raises
5x10kg
5x10kg
Drop set [5x10kg, 10x6kg, 12x4kg, 15x2kg]

Rear delt flies, face pulls, rear delt flies, face pulls, rear delt flies, face pulls no rest between sets
Leg raises

Couldn't standing press because it was taken. I guess it was fine. Really enjoyed the assistance work today. Leg raises are sooo good.

[Slick Fosbury]

Squat
Mobility
WU
3x5x60kg

GHR negatives
5, 5, 5, 5

Chins
Close grip cable rows

I hate squats so much. I'll reluctantly continue but I can't foresee me ever looking forward to leg day.

[Slick Fosbury]

Bench
5x65kg
5x65kg
5x65kg
5x65kg
5x65kg

Incline DB
10x25kg
7x25kg

Dips
6 with 20kg
7 with 20kg

Cable flies (Incl drop set)
Leg raises
Crunches

Decent workout, I was thinking though, is upwards of 9 working sets for chest/tri's too many? I would do more but thought maybe it was getting ridiculous. Definitely need to OHP though, I always feel my front delts taking all the strain on BB bench.