Ascendant's Fortress of Solitude

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Lunges for your glutes. The first time I did them I felt like I was sodomized by a large prisoner for close to a week. But sodomized in a good way.

No homo.
 
Lunges for your glutes. The first time I did them I felt like I was sodomized by a large prisoner for close to a week. But sodomized in a good way.

No homo.

I'm more wary of the knee implications than I am of the rectal discomfort, but I'll give them a shot. Thanks Fenn.
 
Lo, and Behold! My glutes are actually sore! My glutes are NEVER sore! Dammit, I just may have to go back next week and see if this was a fluke or if I finally found a great way to work them.

My glutes get sore everytime I deadlift nowadays. Its my hamstrings that dont get sore through anything but direct exercises like partner leg curls or the leg curl machine.
 
I'm more wary of the knee implications than I am of the rectal discomfort, but I'll give them a shot. Thanks Fenn.

I forgot about your knees. Maybe step ups would be easier on your knees?

I'm just spit balling.
 
Hey Spacebar, I'd say if you're having only limited success you might want to graduate your efforts and see if they give more results. If I were you I'd definitely schedule a few massages, say at least once a week for 3-4 weeks, that focus on getting the knots out of your quads and realigning the fibers, as well as separating the muscles from one another. The vastus group and the lateral hamstrings tend to get really adhered, as do the vastus group and the adductors. As well, the v. intermedius can get super stuck to the femur, and since it's so deep foam rolling rarely gets to it. If you get to a good LMT and tell them what you want (is the above paragraph) you should do just fine.

As far as foam rolling and stretching go, I'm not sure what you're currently using to SMR, but often times people stick to "foam rollers" when they'd be better served by using medicine balls or even PVC rollers; essentially, you need to get in there and really try to separate the muscles and get rid of the deep adhesions, the ones that are causing the joint space to become restricted and sending pain signals.

Massage therapy is definitely next on my list. I've been referred to an ART specialist by other lifters, but I keep procrastinating. I currently have a foam roller and use your "seek and destroy" method. Thanks for the advice.
 
Here to bug you about visiting my log! I need to get some criticism out of you and I KNOW you have free time these 2 weeks ...because YOU told me so! :D

First week almost gone now! (being a dick, I know!)

Good work on that weird machine-thing btw!
 
Here to bug you about visiting my log! I need to get some criticism out of you and I KNOW you have free time these 2 weeks ...because YOU told me so! :D

First week almost gone now! (being a dick, I know!)

Good work on that weird machine-thing btw!

Today or tomorrow, for sure. :)
 
If you have issues with your back, why are you deadlifting?

"What is life without deadlifting? -JPS"

Serious answer - I need to continue building my back strength and technique while I heal the ligament strains. That's why I'm staying away from 1RM work and sticking to 5*5, which must be working pretty well because my back felt better coming into today's workout than it has since I started doing deadlifts from thr floor again a few months ago.
 
Sunday - 3/28/10

BW - 212

Dynamic warmup



Deadlift

465*5*5


Shitty mid workout break. I'll probably go back and finish but I wanted to log this while I had a chance. I had a 1.5 hr deep, painful massage yesterday and was anxious about how it would affect my session today. NOT favorably, as it turns out. Leg strength off the floor was pretty poor, putting more stress on my lower back than it otherwise would. Also stressing like crazy the last 3-4 days, and had a bad nights sleep. I'm GLAD to have gotten all the sets and reps, but they were kind of tough, and definitely harder than they should have been. I need to go into next weeks 475*5*5 with way less stress and better energy.
 
Great work considering the conditions. I can't even function on that little sleep. Hope things work out next week.
 
Way to work through the outside issues -- impressive considering. Its funny that the massage made you feel not better/possibly worse. I had a back injury at the end of last year and a deep tissue massage actually alleviated the pain for a few days following.
 
This was done solely on legs - quads, adductors, and hammies. My back and knees felt right as rain, I just noticed less "pop" off the groun.

To be totally honest, with the stress I've been under the last 4 days maybe the massage DID help, and it wouldve been a worse day without it.
 
Today or tomorrow, for sure. :)
Also stressing like crazy the last 3-4 days, and had a bad nights sleep.

I am sure you know I was joking, right? I will be super-happy to hear any comments you may have whenever you have some free time. Free time without stressing or not sleeping that is! So don't take this like I'm rushing you, after all you will be doing me a favor.

Good to see you're staying motivated and active instead of giving up in view of adversity.
 
Sunday - 4/4/10


Bodyweight - 207 - down a few lbs from a stressful week :(


Dynamic warm-up, including more dynamic hamstring flexibility work


Deadlift - all reps reset


135*8
225*5
315*5
405*3
475*5
475*5
475*5
475*5
475*5

485*5*5 Next week


Hammer strength iso mid row


45/side*8
90*8
135*8
180*8
160*8
160*8 -> 135*8 -> 90*8 - Giant set, hit the wall


Free motion high cable rear delt flys

35*12
45*12
45*12
45*12


Poor man's GHR

80 lbs*7
BW*6
BW*6
BW*6 -> 60*12 - WRECKED


***Notes - Found a new setup that allowed me to use the belt better, also added the neoprene Rehband belt under my inzer lever to add more "bulk." The combination of those led to WAY better start position and a lot stronger set up. I was able to actually turn my brain and WORK for the first time in what feels a LONG time! I'm super excited, we'll see how my back feels tomorrow, it should be good to go!

 
Nice DLing. Glad you're figuring how to best lift with your belt.
 
I hope next week is better Charles! Glad the belt worked out for ya:D
 
Thanks guys! I'd say it was more the set up than the addition of the rehband, but I think that helped some as well. Either way I'm pumped about an injury free 2.3xbw 5*5 workout!
 
Battling back from injury sucks, but it looks like it's coming along well.

I just jacked up my left arm blocking a kick. It shows all the signs of a fracture in the elbow joint, but there is so much swelling and that area is tough to x-ray, so for now they haven't seen anything. So now, I'm down to one armed training.

Any suggestions for training legs? The list I've put together so far includes:
Leg Press
Pistols
Glute Ham Raises
Hill Sprints
Box Jumps (Although maybe not the best idea since the impacts seem to make my arm swell)
High rep BW squats
 
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