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Sarge's Lifting Chronicles 2006-2007
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SgtSlaughter
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
_____________________________________
*Updates*
Deep tissue last night was awesome, if I could see her weekly... I would. I feel so loose, she got out all the knots in my back and traps and worked the crap out of my delts and arms.
Another chiro. appt. today went ok... my lower back is still sore and tight, he has yet to align it.
He's recommended I get back to doing dead lifts (SLDL's more specifically), I asked what rep range he said 10-12 if it feels ok, I can go heavier, but i'm not going to screw myself over by going crazy with them and pull near 400. He said no GM's.
I bumped my leg workout last night due to massage and wanting to enjoy the relaxation after rather than hit the gym...
Today is: Legs, SLDS's and Karate intro appt. tonight.
Thanks man, likewise!!Maffiosa said:
_____________________________________
*Updates*
Deep tissue last night was awesome, if I could see her weekly... I would. I feel so loose, she got out all the knots in my back and traps and worked the crap out of my delts and arms.
Another chiro. appt. today went ok... my lower back is still sore and tight, he has yet to align it.
He's recommended I get back to doing dead lifts (SLDL's more specifically), I asked what rep range he said 10-12 if it feels ok, I can go heavier, but i'm not going to screw myself over by going crazy with them and pull near 400. He said no GM's.
I bumped my leg workout last night due to massage and wanting to enjoy the relaxation after rather than hit the gym...
Today is: Legs, SLDS's and Karate intro appt. tonight.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
... ok, that was worth coming back real quick to see!
... ok, that was worth coming back real quick to see!
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Umm...what's the rationale behind allowing SLDLs but not GMs?
Bunny, that was hilarious.
Umm...what's the rationale behind allowing SLDLs but not GMs?
Bunny, that was hilarious.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
And if I feel pain, I can dump a bar more easily by letting go rather than falling forward, lol.
My lower back arch is very pronounced (huge curve) naturally he was saying... so getting that full stretch should be good for it, I guess.
I dunno. Going to give them a shot in a couple hours if not sooner when I get to the gym... I'll have a full report later, lol.
I'm guessing ROM... because I sit for hours and hours, the full stretch at the bottom of the lift with SLDLs would be better is what I gather.Cynical Simian said:
And if I feel pain, I can dump a bar more easily by letting go rather than falling forward, lol.
My lower back arch is very pronounced (huge curve) naturally he was saying... so getting that full stretch should be good for it, I guess.
I dunno. Going to give them a shot in a couple hours if not sooner when I get to the gym... I'll have a full report later, lol.
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Um, there seem to be a lot of uncertainties in and in your knowledge of his reasoning (or lack thereof). Dumping the bar is a decent reason to prefer SLDLs over GMs, but it's beside the point because you shouldn't be getting heavy or close enough to failure that it would be an issue, given that you already know that your back is aggravated by lifts that place high demands on it.
Chances are that you could get away with whatever you do if you go light enough, and at some point strengthening your back, and particularly whatever muscle groups are causing an imbalance if that's the cause of the problem, will be a part of your plan. But the chiro's logic and services have produced nothing but the most ephemeral and mediocre results so far, so I'm not sure why you're trusting him now.
T-Nation has an excellent series of articles entitled "Neanderthal No More" about posture, and one of the main things they discuss is lordosis, the extreme spinal arch you just described. It might be worth a look.
Um, there seem to be a lot of uncertainties in and in your knowledge of his reasoning (or lack thereof). Dumping the bar is a decent reason to prefer SLDLs over GMs, but it's beside the point because you shouldn't be getting heavy or close enough to failure that it would be an issue, given that you already know that your back is aggravated by lifts that place high demands on it.
Chances are that you could get away with whatever you do if you go light enough, and at some point strengthening your back, and particularly whatever muscle groups are causing an imbalance if that's the cause of the problem, will be a part of your plan. But the chiro's logic and services have produced nothing but the most ephemeral and mediocre results so far, so I'm not sure why you're trusting him now.
T-Nation has an excellent series of articles entitled "Neanderthal No More" about posture, and one of the main things they discuss is lordosis, the extreme spinal arch you just described. It might be worth a look.
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
CS - While I do understand the point of lightening the load to correct imbalance(s)/strengthen, I would prefer to grip the hanging weight is the form of SLDL rather than Good Morning the weight. I also think it would be easier for him to progress that way since IMO he would be able to go heavier than GM's and be more comfortable with the lift as a whole.
To put things in perspective my current PR for a SLDL is 120 x 6. There is no WAY I would slap that across the upper & good morning if I had lower back problems, No matter how perfect my form is. It makes my lower back ache thinking about it actually. I wouldn't even be comf with 90 lbs that way either.
Granted I don't know if the curve he speaks of is a huge arch in the form of a sway back (my old trainer partner had that pretty bad I'd say sarge is 'normal' compared to that sway) but IMO the form for the SLDL may allow for more flexibilty of this 'arch' which would prove to be more beneficial to his training. If his chiro can SEE the arch/curve CHANGE when bending forward and the hand on , face to face approach he uses to feel this change is pertinent, then the suggestions he made are on the right path for rehab'ing with the purpose to allow for better ROM, increase strength and flexibility. Now if the arch is fixed without any flexibility then I would question his recommendations for the movement.
With any back issues of this kind he has described, I would be wary of strapping any weight across the upper... period. Light weights maybe (re: squats) but I feel he'll make more progress with this docs suggestions and can see why it was suggested as such.
CS - While I do understand the point of lightening the load to correct imbalance(s)/strengthen, I would prefer to grip the hanging weight is the form of SLDL rather than Good Morning the weight. I also think it would be easier for him to progress that way since IMO he would be able to go heavier than GM's and be more comfortable with the lift as a whole.
To put things in perspective my current PR for a SLDL is 120 x 6. There is no WAY I would slap that across the upper & good morning if I had lower back problems, No matter how perfect my form is. It makes my lower back ache thinking about it actually. I wouldn't even be comf with 90 lbs that way either.
Granted I don't know if the curve he speaks of is a huge arch in the form of a sway back (my old trainer partner had that pretty bad I'd say sarge is 'normal' compared to that sway) but IMO the form for the SLDL may allow for more flexibilty of this 'arch' which would prove to be more beneficial to his training. If his chiro can SEE the arch/curve CHANGE when bending forward and the hand on , face to face approach he uses to feel this change is pertinent, then the suggestions he made are on the right path for rehab'ing with the purpose to allow for better ROM, increase strength and flexibility. Now if the arch is fixed without any flexibility then I would question his recommendations for the movement.
With any back issues of this kind he has described, I would be wary of strapping any weight across the upper... period. Light weights maybe (re: squats) but I feel he'll make more progress with this docs suggestions and can see why it was suggested as such.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Week 3 Day 5
Hump Day
11.22.2006
4:45pm
5 minute treadmill warm up
p = plate
Leg Sled: 2p x 12, 4p x 8, 6p x 8, 8p x 8
I came down to my chest with my knees and let my knees go out even, so a bit past my chest... yeah hard to breathe in that position so I didn't say down there too long. Last set was hard, close to failure... feeling weak, could be attributed to food and/or deep tissue last night.
Step-ups: BWx10, +40x8, +60x8, +100x10
ps=paces
Farmers: 85's for 38ps, 95's for 30ps, 105's for 32ps, 115's for 32*
*first time I didn't drop the 115's when I turned around, just shrugged them up and re-gripped... my grip is getting stronger.
SLDL off Box*: 135x12, 185x8, 185x8**
*Box was (if I had to guess ~6 inches). The bar hit my instep if I rolled the bar back.
**over shot the weight big time, lol... hard as hell, could barely walk after... hammy's toast, back a lil' pumped... tight, no pain, feels worked... feels great.
Shrugs: 185x8, 225x8, 315x8, 405x3*, 135x10
*Exhausted, no more energy, weak.. I had to strap up for 225 too, grip was toast
Decline Crunches: BWx8, BWx8
5:53pm
7:30pm Karate
Week 3 Day 5
Hump Day
11.22.2006
4:45pm
5 minute treadmill warm up
p = plate
Leg Sled: 2p x 12, 4p x 8, 6p x 8, 8p x 8
I came down to my chest with my knees and let my knees go out even, so a bit past my chest... yeah hard to breathe in that position so I didn't say down there too long. Last set was hard, close to failure... feeling weak, could be attributed to food and/or deep tissue last night.
Step-ups: BWx10, +40x8, +60x8, +100x10
ps=paces
Farmers: 85's for 38ps, 95's for 30ps, 105's for 32ps, 115's for 32*
*first time I didn't drop the 115's when I turned around, just shrugged them up and re-gripped... my grip is getting stronger.
SLDL off Box*: 135x12, 185x8, 185x8**
*Box was (if I had to guess ~6 inches). The bar hit my instep if I rolled the bar back.
**over shot the weight big time, lol... hard as hell, could barely walk after... hammy's toast, back a lil' pumped... tight, no pain, feels worked... feels great.
Shrugs: 185x8, 225x8, 315x8, 405x3*, 135x10
*Exhausted, no more energy, weak.. I had to strap up for 225 too, grip was toast
Decline Crunches: BWx8, BWx8
5:53pm
7:30pm Karate
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