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Repair and prepare - my journal on the road back to 5x5
- Thread starter anotherbutters
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Protobuilder
New member
Glad to hear you're feeling better. That's awesome. Hopefully you'll recover 100% and this will be a thing of the past, bro.
anotherbutters
New member
Thanks everyone. It means a lot that people are still reading. Fixing injuries is nowhere near as interesting as being able to say 'PR' every once in a while, and in my case it took literally months to figure out what was wrong in the first place. At times, I wondered whether I'd ever be cured. Thanks for staying tuned 
So, I need a plan of action. Contrary to what I said only yesterday
, I think a full run of HST will work perfectly for me at this point. I'm thinking of using the standard, unsupported exercises from the 5x5 template, but using extremely light weights for the 15's - just the bar in some cases. This will get me used to the movements again without using any real weight, and over the course of the 6 weeks, I can ramp up the weights, going by how robust my core feels. I only saw the physio 3 weeks ago and I'm 99.9% cured, so I think I'll end up being able to use heavy weights towards the end of the 6 week run.
I'll be doing core work throughout. I've made it my mission to have a really solid core, so I'll be trying all manner of exercises, such as on this t-nation page. Being able to do dragon flags for reps would be a nice target
I still want to cut a little more. I'm down to 79kg, but that's because of not eating whilst being ill. I'll cut for the HST run, then maintain for a month or so, then start bulking again.
Comments welcome!
So, I need a plan of action. Contrary to what I said only yesterday
, I think a full run of HST will work perfectly for me at this point. I'm thinking of using the standard, unsupported exercises from the 5x5 template, but using extremely light weights for the 15's - just the bar in some cases. This will get me used to the movements again without using any real weight, and over the course of the 6 weeks, I can ramp up the weights, going by how robust my core feels. I only saw the physio 3 weeks ago and I'm 99.9% cured, so I think I'll end up being able to use heavy weights towards the end of the 6 week run.I'll be doing core work throughout. I've made it my mission to have a really solid core, so I'll be trying all manner of exercises, such as on this t-nation page. Being able to do dragon flags for reps would be a nice target
I still want to cut a little more. I'm down to 79kg, but that's because of not eating whilst being ill. I'll cut for the HST run, then maintain for a month or so, then start bulking again.
Comments welcome!
I
Introspective
Guest
I'm still reading up butters 
Might not be a bad idea trying pilates, i was learning the basics yesterday. Learning all about muscle control and stretching deep muscles that hardly ever get used.
I also did double leg raises and dragon flags last tuesday and they feel great, allthough not sure what the posterior tilt is, i will have to look that up.
good look progressing through hst.
Might not be a bad idea trying pilates, i was learning the basics yesterday. Learning all about muscle control and stretching deep muscles that hardly ever get used.I also did double leg raises and dragon flags last tuesday and they feel great, allthough not sure what the posterior tilt is, i will have to look that up.
good look progressing through hst.
anotherbutters
New member
Thanks. I just found an interesting article by Siff on Pilates: Siff Strips Pilates Naked. It's a bit long and I skipped the first half, but the rest was interesting. Some of the article is in colours that are just impossible to read, but if you mark the text, it becomes readable.
I read about the posterior pelvic tilt in this t-nation article on core exercises. As I understand it, if you stand up straight with your back in a natural shape, then try to arch your back to rotate your butt upwards without moving anything else, that's the opposite of what they're referring to. Now rotate the pelvis through neutral, all the way forward as though you're thrusting your groin out, where your back will become flat - that's the position they're referring to. Practise standing up, looking sideways in a mirror to get the flat back and understand what it feels like. Somebody please tell me if I've got this wrong!
LOL at your 'location'. What's up?
I read about the posterior pelvic tilt in this t-nation article on core exercises. As I understand it, if you stand up straight with your back in a natural shape, then try to arch your back to rotate your butt upwards without moving anything else, that's the opposite of what they're referring to. Now rotate the pelvis through neutral, all the way forward as though you're thrusting your groin out, where your back will become flat - that's the position they're referring to. Practise standing up, looking sideways in a mirror to get the flat back and understand what it feels like. Somebody please tell me if I've got this wrong!
LOL at your 'location'. What's up?
I
Introspective
Guest
Thanks 4 the info, i started doing dragon flags after reading that same article, i got the link from Nelmsjer's journal. Ile have to give the posterior tilt a shot next tuesday.
Nothing wrong with my location compared to normal, thats where i have always been.
Nothing wrong with my location compared to normal, thats where i have always been.
Jim Ouini
New member
anotherbutters said:
Yeah in his book 'Facts and Fallicies' he debunks Pilates as any kind of miracle exercise. IIRC, he didn't say it's not without it's merits, just not any better than a good ole solid, well designed strength training program.
Anyway, I think any of us will take 99.9% cured
I'll be interested to follow your HST, I plan on running it when I get back from vacation.
anotherbutters
New member
That's exactly it - he didn't put it down as much as put it in its place and give it a lot of historical context.
Now that you've reminded me about Facts and Fallacies, I feel like ordering a few books. Any comments on the following or suggestions for other titles? I've heard people recommend Bompa and Zatsiorsky, but I've no idea how readable they are and I can't remember which titles were mentioned. I'm interested in periodisation, conjugate training, etc. The usual stuff, you know. I'll probably only buy two or three this time round, but here's my current list:
Stuart McGill - Ultimate Back Fitness & Performance, 2nd Edition (definitely buying)
Stuart McGill - Low Back Disorders (maybe just the above)
Siff - Supertraining
Siff - Facts and Fallacies
Drechsler - The Weightlifting Encyclopedia
Bompa - any recommendations?
Zatsiorsky - any recommendations?
Kilgore - Practical Periodisation - soon!
Can anyone recommend where to get titles like these from in the UK? Amazon gave up trying to source Dreschler and they don't stock McGill's top book.
Now that you've reminded me about Facts and Fallacies, I feel like ordering a few books. Any comments on the following or suggestions for other titles? I've heard people recommend Bompa and Zatsiorsky, but I've no idea how readable they are and I can't remember which titles were mentioned. I'm interested in periodisation, conjugate training, etc. The usual stuff, you know
. I'll probably only buy two or three this time round, but here's my current list:Stuart McGill - Ultimate Back Fitness & Performance, 2nd Edition (definitely buying)
Stuart McGill - Low Back Disorders (maybe just the above)
Siff - Supertraining
Siff - Facts and Fallacies
Drechsler - The Weightlifting Encyclopedia
Bompa - any recommendations?
Zatsiorsky - any recommendations?
Kilgore - Practical Periodisation - soon!
Can anyone recommend where to get titles like these from in the UK? Amazon gave up trying to source Dreschler and they don't stock McGill's top book.
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