Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 5 Day 1
Day 1 of new streches and keeping abs tight all day.
12.5.2006
Tuesday

4:50pm

Decline Abs: BWx8, +20lbs for 10, +20 for 8
Incline abs, knee raises BWx8

CGBP: Barx10, 105x5, 135x5, 155x3, 175x3, 190x1, 205x3* (= pr weight, not reps though)
*Last rep was tough 1/2 way point and upwards, but I locked it out.

Dips: BWx5, BW(221lbs) +15 for 5, BW+20x8... PR'S WOOHOO! lol...held D-bells with my feet, lol... I have that IronMind dip belt in sight

French Press: 35x8, 55x8*, 80x8
*opps, mis calculation supposed to be 65

Decline Abs: +20x8, +20x8 ... ummm, got carried away with "DO FUCKING CORE WORK" in the back of my head, huh


Full Strech GM's.. All the way down: Barx10, 65x8, 70x8

Cardio: 10 minutes treadmill walking @ 3.4-3.8 speed

Gumby action going on here... then a little more...

Cardio:5 minutes treadmill walking @ 3.4-3.8 speed

6:08pm

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Well at least your not doing your benching on the swiss ball yet..lol

Looks good - nice job on the PR. How close is your grip? Are you ever going back to a standard grip?

 

[needtogetaas]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

smoken

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL: lol... nope. Never! I still want a bigger bench than I've got... even out my pulling leverage a bit.

I put my arms straight out and grip it, usually (depending on the bar used) my index finger is right on the edge of the knurling. Grip is plenty close enough to rub my elbows into my lats on every rep.

I don't have a reason to go back. My shoulders are happy, so am I

Need2: Gracias bro

 

[Scotsman]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

WTF is going on in here, I see talks of swiss balls, UA wear, cut-off shorts?

Just curious.

Keep up the good work sarge.

Cheers,
Scotsman

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

WTF is going on in here, I see talks of swiss balls, UA wear, cut-off shorts?
Just curious.
Keep up the good work sarge.
Cheers,Scotsman

lol... ok.

Cliff notes:

I've had chronic back pain for the past year or so. I finally KNOW what it is, how it happend and I have a plan of attack to remedy it.

It's slight loardis (crap, i still can't spell it, lol) and weak abdominals... I didn't do proper (or much at all) ab work while I strengthend the crap out of my erectors and postierior chain doing the 5x5 for 2 months... then my lower back was so painful i couldn't squat for 3x week after setting PR's, ect.

After that happend, The great bros here helped me get a new layout for avoiding any lower back strain and work my way towards a bigger bench to even out my leverages (405lbs x2 untrained dead lift @ 190lbs last Jan... i think when I got that). Just a weak ass chest I'm bringing up to par.... and NOW...

Doing proper ab work basically, and i'll add in some yoga style stuff to keep my core tight so i don't have back pain. And add in some light postierior chain lifts. It sucks being in pain all day.

Thanks Scotsman I appreciate it! I'm tryin!

 

[Tweakle]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

you learn to tune out pain after a couple of years, not that you probably want to hear that but I think the nerves give up and leave you alone eventually

have you had any adjustments for the lordosis? I have a chronic problem where one hip is 1-2" higher than the other and rotated and need to get it popped 1-2 x a week. not cheap, but keeps me mobile

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

It's funny you say that I think i've lost some sensation on my lower back.

Yes, 2-3 times a week for the past month. lol... my left leg is the one that's usually longer than the other when I first get to the Chiro. after some hip adjustment I'm back to normal. Whoa... 2" off... that's a huge difference man.

This morning was a first, I woke up without cringing and immediatly in any kinda of back pain. Consciously tightening my abs all day and doing the breathless vaccume (as the chiro described them) helped I guess... good news... but when i sat down, damnit! The seat reminded me to keep my core and posture tight.

 

[treilin]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, yah yeah... you and Buns deserve Cookies

I'm practicing the vaccume holds and lower ab contractions as well... while sitting, that helps tremendously.

I'll be adding in a few light G.P. Rows, add in light squats, Light GM stretches, SLDLs... all light to get a good stretch, no heavy hammering of the posterior chain until my abs are stronger.

Treil... I know you have comments If you have time, please enlighten me.

vacuums are good, planks, pilates, yoga, reverse crunches... You could do an ab exercise and stretch the back, another ab exercise, different back stretch, etc..

You can also do your ab routine and follow it up with vacuum holds for a certain amount of time, with increasing time each week. Again it's nice to be aggressive in wanting to fix something just don't over do it would be my caution for you. You don't want to overtrain a muscle either.

I actually don't do any weighted ab as of yet. Last year I did. I have ab soreness most weeks also... If you switch it up enough you can continually progress forward till you hit the point to add in weight.

Right now I train abs 3 days a week.


This is where I started in Mid-Sep each split into 3 days:

30 sec rest between sets:

Lying Leg Raises (2 Failure) 2 sets
Swiss Ball Crunches (2 Failure) 2 sets
Crunches to Side (2 Failure) 2 sets
Vacuums (TVA) (30 sec) (2 Failure) 2 sets

Knee -in's (2 failure) 2 sets
Partial Sit up's (2 failure) 2 sets
Lateral Bridge (2 failure) 2 sets
Vacuums (TVA) (30 sec) 2 sets

Modified V-Ups (2 Failure) 3 sets
Bicycle Crunches (2 Failure) 3 sets
Vacuums (TVA) (30 sec) 2 sets


This is where I am now:

V-Up's (15-25r) 4 sets
Reverse Crunches (15-25r) 4 sets
Bicycle crunches (15-25r) 4 sets
Vacuums W/ Lats (TVA) (105 sec) 3 sets

Roman Chair Leg raise (15-25r) 3 sets
Leg Lifts On Decline Bench (15-25r) 3 sets
Swiss Ball Crunches (15-25r) 3 sets
Swiss Ball Crunches with Rotation (15-25r) 3 sets
Vacuums W/ Lats (TVA) (105 sec) 3 sets

third day is same day as first day.

Ohhh any yes, heavy lifting always will exasperate pre-injured areas, or show you exactly where your imbalances are.
Well I'm really happy all you have is a little lordosis!!!

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Treil, that's awesome! Thank you!

lol... I tried planks last night, i think i started shaking after 4 seconds