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

[SgtSlaughter]

Sarge I'd push the supported row hard with 5x5, then do the hammer rows (there has to be enough hammer strength equipment to choose from) for 4 or 5 x8....chins, whatever you like, man.....3 sets to failure.

You can even do the leg stuff on a Sat...or on one of the mornings.....don't think of it as training, but rehab.....do whatever you can without whatever weight you can, try the GMs, try some type of ab work, do calves, the important thing is NOT to aggrevate the injury, if your upper body gets stronger as you heal and nothing gets hurt worse, then that is all you can hope for, and is pretty damn good if you ask me.

Quick question......and I am not ragging on you or giving you a hard time.......why do you want to cut right now?? The way I see it, you're not fat, you were getting stronger and stronger and building more and more muscle. You live in the northeast and the cold weather is upon us. At your height and with your frame, you have so much more untapped potential.....A major cut will set you back......now if you can top my reasons not to cut with your reasons to cut, I'll shut up, lol.

Ok, cool... 5x5 the supported row... for hammer strength there's only a High Pull and a Low Pull (there are row machines but those suck)... Personall I like the high pull... but since I'm going to be Chinning should I go for the low pull? Probably doesn't matter too much but it's a big difference in angles (probably 70* difference).

I feel you with the leg work... sounds good...

lol, I knew this was coming... But the most important question you left out... how long do I want to cut Not long I just want to get my BF% to a more pleasurable level... I'm fairly happy with it, but who doesn't feel more comfortable Leaner? As long as my chest sticks out farthur than my stomach i'm good for the most part... I just want to keep the diet tight and up the cardio for a month or so and take it from there ... to the Christmas cake, ect ... kind of like an insurance plan to eat like an asshole (because I'm not happy with what it does to my body lol) over the holiday season.

I think my body found a level it likes right now (with my eating how I want really...) around 216-218lbs i'm waffeling around... just time to clean up my diet and do some cardio... I think cutting cardio cold turkey was a bad idea for my body and where I prefer it to be at.

Plus, I REALLY don't want to buy anymore new work clothes right now, LOL.

Does that suffice

I can't wait for this weekend ... i've kept the intake pretty clean so far this week... i'm going all out this weekend

 

[fortunatesun]

Lots of good ideas in this thread.

About the only things I can think of that aren't covered are a couple of leg exercises:
If you don't like step ups, which I find can be very challenging, you can try Bulgarian Split Squats. http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm
Another exercise is called Manta Ray Squats which requires an investment of $40 in a piece of molded plastic called a Manta Ray. (Just use the BB.com bookmark on your browser ) More popular as one of those accessory lifts used by powerlifters but I'm not sure why. The plastic takes much of the compression off of your spine and raises your center of gravity to emphasize your quads. Might be useful in a few weeks when your back can handle a load but is still touchy.

 

[Cynical Simian]

Maybe I didn't type this loudly enough last time: SPRINT. With that and a tighter (but not hypocaloric) diet, I'd be astonished if you didn't recomp quite nicely. And, like T, I don't think you have any good reason for trying to avoid progression. Don't use this injury as an excuse to start trying to isolate the inner bodypart X and not trying to improve at whatever you're doing. IMO, T's plan, with the addition of a couple sprint sessions (or some other form of HIIT - swimming, ergometer, sex, whatever), would get you a lot closer to your goals than some M&F pump-fest.

 

[fortunatesun]

I think CS is on the money. He's posted on sprints before along w/ a few others and I've been working them in gradually. Really a first rate addition with the added benefit of cutting time off the workout. Thanks CS!

 

[BiggT]

I think HIIT or swimming would be great....and yeah, a clean-up/recomp won't be too tough for you, I'd hate to see you go all out on a ridiculous cutting/starvation diet and lose all you worked for though.......keep upping what you can in the weightroom....in this case, focus on the bench and get the upper back nice and thick.....an injury really is no reason to change sexual orientations and go M and F, lol.

 

[wakefib]

an injury really is no reason to change sexual orientations and go M and F, lol.

thats jokes lol.

 

[SgtSlaughter]

Lots of good ideas in this thread.
About the only things I can think of that aren't covered are a couple of leg exercises:
If you don't like step ups, which I find can be very challenging, you can try Bulgarian Split Squats. http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm
Another exercise is called Manta Ray Squats which requires an investment of $40 in a piece of molded plastic called a Manta Ray. (Just use the BB.com bookmark on your browser ) More popular as one of those accessory lifts used by powerlifters but I'm not sure why. The plastic takes much of the compression off of your spine and raises your center of gravity to emphasize your quads. Might be useful in a few weeks when your back can handle a load but is still touchy.

Thanks for the ideas... I'm going to have to try all these 1 legged lifts.

I've heard of manta ray (they make them for front and back squats last I checked). I keep the bar very high on my traps anyway, I'm not sure that would have a benefit other than being like a "pad?"

Maybe I didn't type this loudly enough last time: SPRINT. With that and a tighter (but not hypocaloric) diet, I'd be astonished if you didn't recomp quite nicely. And, like T, I don't think you have any good reason for trying to avoid progression. Don't use this injury as an excuse to start trying to isolate the inner bodypart X and not trying to improve at whatever you're doing. IMO, T's plan, with the addition of a couple sprint sessions (or some other form of HIIT - swimming, ergometer, sex, whatever), would get you a lot closer to your goals than some M&F pump-fest.

lol, I bolded it for ya too. I hear ya... I will sprint.. don't doubt me I perfer to do my cardio hard and fast, keeps me from getting bored

LoL nice cardio examples. My HIIT will be mostly on the arch trainer and the step mill ... unless I feel like braving the <40*F consistant weather right now at my old track.

Na, I wasn't using it as an excuse to do more fluff... I wanted to do a full on cut for a month or so like I used to... you guys really don't know how my body respondes to the "fluff" ... I used to weight 170lbs let me remind you. I just wanted to have fun with it for a while... but if I can do that and progress on bench and supported row I'm happy.

I think HIIT or swimming would be great....and yeah, a clean-up/recomp won't be too tough for you, I'd hate to see you go all out on a ridiculous cutting/starvation diet and lose all you worked for though.......keep upping what you can in the weightroom....in this case, focus on the bench and get the upper back nice and thick.....an injury really is no reason to change sexual orientations and go M and F, lol.

No indoor pool
lol... it won't be a starvation diet, just no more huge steak, egg, pepper, mayo subs on white bread from the pizza joint

Yes, I'd rather not loose what strength I've earned, that's for sure... I think we've worked out a happy medium for me

Bench and row are all i'm pushing it should be very smooth... and not in a razor like Venus smooth way

Ok T - the 3x3 top sets for Bench were working for me (I got to 205 3x3 current PR)... I didn't think I was going to change that... should we?

 

[mm107]

I personally think you'll do great with whatever routine you choose. Yes some routines are better then others, but sometimes you must do what you gotta do. I know you will give whatever routine you go on 100%.

DIET DIET DIET is your saviour here and you know it. Since you wont be going crazy heavy with compound movements your diet will save your strenght. I took off the two weeks and didnt lift a weight, i came back to the gym, just as strong maybe even stronger.

Glad to see that you are trying to get around this injury. What doesnt kill you can only make you stronger....

you rock sgt
KILL THAT SHIT!

 

[wakefib]

Thanks for the ideas... I'm going to have to try all these 1 legged lifts.

if you are going to do single leg squats. you might want to try using a high box at first. it is really easy to round your back at first when you get low in the squats.

 

[jpt]

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.