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Old 03-12-2013, 07:25 PM   #421
dabears
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agree with wally... I've "pulled" / "tweaked" my lower back (nothing serious no hernia or separated disk etc) and at first it was good to just rest it for a couple days, and I actually found hot yoga to be my "healing" exercise of choice. Really helped open up the vertebrae and stretch the muscle.

This has happened to me a couple times when I had less than stellar form learning deadlifts/squats, and usually cleared up within 2 weeks for me.
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Old 03-12-2013, 08:12 PM   #422
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agree with wally... I've "pulled" / "tweaked" my lower back (nothing serious no hernia or separated disk etc) and at first it was good to just rest it for a couple days, and I actually found hot yoga to be my "healing" exercise of choice. Really helped open up the vertebrae and stretch the muscle.

This has happened to me a couple times when I had less than stellar form learning deadlifts/squats, and usually cleared up within 2 weeks for me.
yea my lower back has been severely sore these past couple weeks, foaming rolling and stretching has helped ease the soreness but today some heavy singles felt good, worked up to 455 at a decent speed. We will see how the back is tomorrow.
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Old 03-13-2013, 11:34 AM   #423
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Leg workout...

Squats
135x5
185x5

Then

255x5
230x6
210x7
190x8

Romanian Deadlifts
155x10
155x10
155x10

Standing Calf Raises
185x15
185x15
185x15

I've successfully increased my squat by 30 lbs over the past six weeks, 225 to 255 x 5. So 5 lbs a week, very happy with the progress.
That's awesome man. I am having trouble moving up as fast as I would like on some things.
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Old 03-13-2013, 02:20 PM   #424
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That's awesome man. I am having trouble moving up as fast as I would like on some things.
Which things?

I'm excited to get my bench moving again with proper elbow position...

My OHP has been the slowest, going up a rep a week has even been a struggle but slowly it's getting there.
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Old 03-13-2013, 02:36 PM   #425
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Which things?

I'm excited to get my bench moving again with proper elbow position...

My OHP has been the slowest, going up a rep a week has even been a struggle but slowly it's getting there.
Squats I guess.
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Old 03-13-2013, 02:42 PM   #426
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Squats I guess.
What were the results like after glights squat program?
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Old 03-13-2013, 02:51 PM   #427
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What were the results like after glights squat program?




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Old 03-13-2013, 02:54 PM   #428
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What were the results like after glights squat program?
unfortunately I have no idea since the first week after it I hurt my back. I did very well on my front squats last week though. I'll report back tonight after my leg work. I'm doing 20 reps at 205 in 10 minutes so I should get a good idea.
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Old 03-13-2013, 02:55 PM   #429
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I don't know if that was the reason for the injury but my lower back was fried after almost every day.
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Old 03-13-2013, 02:55 PM   #430
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unfortunately I have no idea since the first week after it I hurt my back. I did very well on my front squats last week though. I'll report back tonight after my leg work. I'm doing 20 reps at 205 in 10 minutes so I should get a good idea.
I thought you were on like week 4 or 5??? Or was that a prior program

Edit: I'm dumb and can't read. Yeah injuries are the worst, I think you'll be pleasantly surprised on your 205 ability
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Old 03-13-2013, 03:31 PM   #431
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I thought you were on like week 4 or 5??? Or was that a prior program

Edit: I'm dumb and can't read. Yeah injuries are the worst, I think you'll be pleasantly surprised on your 205 ability
it was after 5 weeks on it and 1000 squats. I figured the volume was just too much and switched to something else. On a 185lb back squat I got a shooting pain in my lower back and was unable to put any pressure on my back for like 2 weeks.
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Old 03-13-2013, 03:37 PM   #432
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Yeah that's got classic over exertion written all over it... I'm glad I've been able to recover from my couple back injuries, they woke me up and definitely made me a much more serious and careful lifter... Doesn't take much to cause a hernia I'm sure. Scary stuff
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Old 03-13-2013, 03:46 PM   #433
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Yeah that's got classic over exertion written all over it... I'm glad I've been able to recover from my couple back injuries, they woke me up and definitely made me a much more serious and careful lifter... Doesn't take much to cause a hernia I'm sure. Scary stuff
Yea the first two days each weak were very light. Just too much over time for my frail body hahah
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Old 03-13-2013, 07:28 PM   #434
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haha lower back is always the first to take a beating it seems

Chest workout

Bench Press

So I kept my elbows somewhat tucked, which meant the bar touched at my lower pec. It felt... amazing. No wonder I thought I had "shoulder issues". I was flaring elbows and the bar was touching around the top of my chest/collarbone area. I'm such an idiot

Bar x 5
95 x 6
115 x 5
135 x 3

Then

165 x 5
150 x 6
140 x 7
140 x 8

I can definitely do 170 x 5, and I'm hoping I can somehow get to 185 despite cutting over the next couple months. Wish I had discovered this months ago

Incline DB's

65's x 5
60's x 4
55's x 8

Pushups (Tyson 15 Round style)
35 total, failed on last of round 8
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Old 03-13-2013, 07:42 PM   #435
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haha lower back is always the first to take a beating it seems

Chest workout

Bench Press

So I kept my elbows somewhat tucked, which meant the bar touched at my lower pec. It felt... amazing. No wonder I thought I had "shoulder issues". I was flaring elbows and the bar was touching around the top of my chest/collarbone area. I'm such an idiot

Bar x 5
95 x 6
115 x 5
135 x 3

Then

165 x 5
150 x 6
140 x 7
140 x 8

I can definitely do 170 x 5, and I'm hoping I can somehow get to 185 despite cutting over the next couple months. Wish I had discovered this months ago

Incline DB's

65's x 5
60's x 4
55's x 8

Pushups (Tyson 15 Round style)
35 total, failed on last of round 8
nice. just curious tho, why are you cutting?
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Old 03-13-2013, 08:03 PM   #436
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nice. just curious tho, why are you cutting?
I've been slowly bulking since last summer, and I've never had a six pack in my entire life. I want to get down from my current 16-17% bf to 10% and stay there. Luckily I only added a few lbs of fat over the past 8 months (and about 4-5 lbs muscle), so I only need to lose about ~10-12 lbs to do this. Targeting mid August for the goal. That will be such a milestone for me fitness wise... been chasing it for 3 years now.

Essentially, I am at an intermediate level lifting wise (300x5 deadlift, 255x5 squat, 165x5 bench) and I want to work on getting to advanced... but I want to do it being lean. I think my frame is built well enough to support being lean without looking too skinny now. There are significant hormonal advantages to getting stronger while being lean as well.

The way I'll be slowly cutting / cycling calories should allow me to either remain at current strength levels, or hopefully get a bit stronger. 10-12 lbs over ~18 weeks is very slow and steady. Not your typical "cut".
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Old 03-18-2013, 10:25 AM   #437
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Spring cutting time! And the end of slow bulk progress update...

August 1st - 171 lbs

March 15th - 180 lbs

Gained 9 lbs total over 7.5 months. Majority was muscle, which I'm very pleased about.

August Max Numbers:

Bench - 155 lbs x 5
Deadlift - 245 lbs x 5
Squat - 175 lbs x 5
OHP - 95 lbs x 5

Current Max Numbers:

Bench - 175 lbs x 5 (+20 lbs... started tucking elbows which effected gains)
Deadlift - 315 lbs x 5 (+70 lbs)
Squat - 255 lbs x 5 (+80 lbs)
OHP - 125 lbs x 5 (+30 lbs)

Overall I'm most happy with my squat and deadlift progress.

Cut Plan

I'm far from done strength wise, however there are significant advantages at a sub 15% body fat that allow for increased muscle gain without fat gain. I plan to sacrifice a few months of strength gaining to cut down into the 10-12% range, and set myself up to stay there year round.

Workout remains the same...

Day 1) Squat 5/6/7/8 (RPT) - Romanian Deadlift 3x10 - Calf Raise 3x15

Day 2) Bench 5/6/7/8 (RPT) - Incline DB Bench 3x8 - Pushups

Day 3) Deadlift 5/6 (RPT) - OHP 5/6/7 (RPT) - Chin-ups bw 3x8 - Pendlay Rows 3x8

Plus hockey 2/3x a week & hot yoga once a week. Very active.

Diet:

For 6 weeks (end of april) I will eat 1500 calories (-30) on rest days consisting of high protein / fat & lower carb and 2000 calories (-10) on training days consisting of high protein / carbs & lower fat.

This should allow me to lose ~1 lb of fat a week, for a total of 6 lbs of fat. This should put me below 15% bf (I estimate I am at about 17% currently, getting a caliper test done soon).

Any calories I burn doing hockey/yoga I will replace with a protein shake after.

Then a slower cut to preserve muscle & strength, eating at 1750 calories (-20) on rest days and 2250 calories (+/- 0) on training days.

This should allow me to lose ~0.5 lbs per week of fat, meaning to reach my goal weight of 168 lbs @ ~9.5% bf I will be finished around the end of July. With either similar strength levels, or hopefully (due to slow nature and eating to around maintenance) some slight gains.

After this, I hope to never have a prolonged cut period again. I believe it is a worthy sacrifice of a couple months gains.
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Old 03-18-2013, 10:36 AM   #438
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I give you credit if you can do that. It seems like way too much attention for my tastes lol.
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Old 03-18-2013, 10:45 AM   #439
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Good stuff here mayne
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Old 03-18-2013, 10:53 AM   #440
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I give you credit if you can do that. It seems like way too much attention for my tastes lol.
Seems shitty on paper, but I already have my entire day counted / cooked. Spaghetti, two meatballs and meat sauce for lunch, protein shake pwo and then a lesser portion of just spaghetti and meat sauce. 140g of cooked spaghetti = 1 cup. Very easy to count.

Tomorrow ill eat salads with plenty of meat... Chicken for lunch, steak for dinner. Hoping the next 4 months are a breeze. Next couple weeks might be bad going from 2000/3000 to 1500/2000 but ill live.
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