Sarge needs to figure out a new Training "split" to Diet on with a Fawked Back

[*Bunny*]

For the record and those that just don't know, Sarge knows all about sprinting. Do you need a refresher course hun lol ?

I do however think that if he has an imbalance in his legs & back issues (previous post of his re: chiro appt) he must be VERY careful as this can mess up his back, and all out sprints can hinder his progress, Progression sprints would be better (working up to 80%, not 100 every time), plyo work & HIIT on some cardio equipment, not forgetting skipping.

BiggT I like that break down with the 4 day.

Sarge about cutting in the winter... I think the added cardio (of the HIIT variety or even 10-20 minutes post workout cool down steady state) will help shed some bf as long as the cals are clean. I know you don't like to count cals but I really think you should fitday some stuff for a week or so to keep things in check and try not to dip below 12 X BW. Then you will get back into proper portion sizes eating for maintenance NOT for bulk. The added cardio should help while eating for maintenance and not necessarily a ‘cut’… if after two weeks nothing changes I wouldn’t add more cardio I would shave some cals off, BUT this MAY affect your lifts so at that time you will have to decide which is more important, increasing strength or cutting bf… Just keep it in mind but do NOT dwell on it as I am pretty sure you WILL see a difference keeping the cals a little higher than ‘cutting cals’ since you will be adding the cardio & T’s suggestions for chest.

We definitely have the cutting ideal in common b/c I am going to come off my caloric excess to start eating more for maintenance, with added cardio, since I’d like the extra cals for some strength work I am going to be. You can easily structure a cut around the holidays making your cheat days on the days you know you will eat/drink heavily, like Thanksgiving, Christmas & New Years. Not that you like structure or anything lol but it can be done with a little planning while still enjoying yourself.

 

[al420]

if your training like a mad man in the gym...even if it is fluff stuff...you will be fine and progress....don't doubt yourself. try some new things...look at this as an opportunity like biggt said...not a setback. throw in some negatives and forced reps and drop sets etc...make it tough and fun so you don't get bored missing the big compound movements.

No you will not - keep it real Sarge - for that matter start a new log and post up the workouts and progress for the big boys to comb through

You better not - If you do I am out of whatever club we are in!



I agree w/ T and CS 100%. I think getting away from progression and going towards iso stuff is a bad idea. The worst thing you can do besides aggrevate the injury is lose strength. You have worked really hard to get your bench up, and I'm sure you don't want to loose it. Maybe sprinting will save some of the quad strength so when your ready your numbers won;t be that bad. I also like the one leg on chair squat thingie that was posted above - the guy in the animation looked pretty meaty!

On diet just get he steak sandwich on wheat w/ out mayo if you must, but still eat. Please eat.

 

[SgtSlaughter]

Imbalances? What imbalances?! lol... I won't even start on my Left:Right imbalances.

hehe... Sarge was a track star biznatches ... well ok, not really I was on the weight team though

Yup, if I get outside I'll be doing literally ass kicking sprints... and reverse kicker sprints, ect... crazy culo style.

FINALLY... chiro appointment in about 20 minutes actually after i finish eating I'm off to get cracked... my lower back is tighter than a pickle jar so i'm not going to let him try to do that cuz that just hurts like a bitch.. get my neck and upper/middle back good though hopefully.

Thank you Buns... Of course you're going to be cutting a little bit.. wtf... we always do the same thing, LOL!

I'm already getting tighter finally eating a crapload of veggies and meats... this is what i'm looking for, now if I can get a bit leaner doing this and eating a bit more while doing HIIT I'll be happy as a clam.

Bunny .... 12 x 215 = 2600 cals lol although I have no basis to argue that yet until I fitday what a "normal" eating day is like currently though... we'll work on that

I know what to do... just time to put it into action, aye.
_________________________________________________________
Wakefib: Box noted thanks!

JPT: Thanks bro... I'm deffinetly going to be doing random stuff besides my main lifts and do some of those haven't done them for a good while. Actually cutting out squating 3x week and heavy ass pulling (deads, millions of power cleans, ect) my benching should be miraculous Time to get good at the lift I most despised when I was a little guy benching 65lbs lol


You guys all kick ass and should get "Good Job Cookies" Thanks all ... really

 

[*Bunny*]

Bunny .... 12 x 215 = 2600 cals lol although I have no basis to argue that yet until I fitday what a "normal" eating day is like currently though... we'll work on that

I believe I said do NOT "dip below 12 X BW" ... I also wouldn't go [too high] ABOVE 3200 either unless it's the day prior a heavy lifting day or a day you wanna kill it doing something crazy. Use your instincts here...
You can handle 3200, it's cake.

I respect all these guys over here but I will say there is NOTHING WRONG with doing isolation exercises AFTER hitting your focus lifts first. If I ever agreed to that I would have to throw ALL my progess, both increased LBM and strength gains, out the window and THAT I will never do.

 

[jpt]

No you will not - keep it real Sarge - for that matter start a new log and post up the workouts and progress for the big boys to comb through

You better not - If you do I am out of whatever club we are in!



I agree w/ T and CS 100%. I think getting away from progression and going towards iso stuff is a bad idea. The worst thing you can do besides aggrevate the injury is lose strength. You have worked really hard to get your bench up, and I'm sure you don't want to loose it. Maybe sprinting will save some of the quad strength so when your ready your numbers won;t be that bad. I also like the one leg on chair squat thingie that was posted above - the guy in the animation looked pretty meaty!

On diet just get he steak sandwich on wheat w/ out mayo if you must, but still eat. Please eat.

so your saying you can't gain strength by using negatives and drop sets huh...pretty ineteresting. i disagree
sarge- there is nothing wrong with isolation movements and as you guys would call it fluff stuff. the worst thing you can do is continue to lift extremely heavy with this injury... i wouldn't even chance it. that's how people seriously hurt themselves and cause a permenant setback like me....my back hurt and continued to try and make pr's week after week. worse thing i could have done! listen to your body and do what you feel is right....if you can handle the heavy core lifting kill it and do assistance exercises after!!! but don't worry about what people are going to say on this board. take your time..this is not the end of the world

 

[SgtSlaughter]

JPT: I know bro... I appreciate you looking out we've chatted about this.

Back from chiro... he doesn't think it's a disc issue... he said it was from some hip imbalance (aka why my left leg is longer when i go in and when i leave the chiro my legs are closer to being equal length) and my lower back being tight as phuck still... i'm going back in tomorrow... next 4 weeks i'm going to be seeing him ALOT hopefully get this bastard back in line.

 

[SgtSlaughter]

I believe I said do NOT "dip below 12 X BW" ... I also wouldn't go [too high] ABOVE 3200 either unless it's the day prior a heavy lifting day or a day you wanna kill it doing something crazy. Use your instincts here...
You can handle 3200, it's cake.
I respect all these guys over here but I will say there is NOTHING WRONG with doing isolation exercises AFTER hitting your focus lifts first. If I ever agreed to that I would have to throw ALL my progess, both increased LBM and strength gains, out the window and THAT I will never do.

lol, ok I gotcha 2600-3200 range or a 7,000 double banana split sundae splurge before a big leg day

You're a

 

[Cynical Simian]

I respect all these guys over here but I will say there is NOTHING WRONG with doing isolation exercises AFTER hitting your focus lifts first. If I ever agreed to that I would have to throw ALL my progess, both increased LBM and strength gains, out the window and THAT I will never do.

I guess it gets lost in our derision of isolation-heavy routines as "M&F/Flex voodoo crap", but it's not the isolation lifts themselves that are the problem, it's the shotgun approach.

sarge, I see no reason not to treat your isolation work like you do your compound lifts: pick a couple lifts for each bodypart and get very good at them, rather than doing 37 different variants of the same lift in a row and praying that something works.

 

[SgtSlaughter]

You mean to say I can't do swiss ball reverse plyo stability pronated grip with an opposing stance with the cables for 56.8 reps...because those burn the most fat I've heard

 

[al420]

You mean to say I can't do swiss ball reverse plyo stability pronated grip with an opposing stance with the cables for 56.8 reps...because those burn the most fat I've heard

And according to a FEW can still build strength - s u r e