Sarge's Lifting Chronicles 2006-2007

[al420]

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

I got this one:

http://optp.com/index.cfm/pageid/243

Are you using the 'spine' roller ...didn't see anything else in the link you sent.

 

[SgtSlaughter]

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

I got this one:

http://optp.com/index.cfm/pageid/243

Are you using the 'spine' roller ...didn't see anything else in the link you sent.

cool... yeah I used foam rollers before this one.

Yes, the MA roller.

this is from another site, mine doesn't have the black rings on the end:
http://us.st11.yimg.com/us.st.yimg.com/I/bodylogic_1936_16119769

Yup, it's rock maple... hard wood..> DEEEEEP tissue... it'll tickle your stomach.

 

[SgtSlaughter]

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

week 14 Day 3 - deload

20 minutes low intensity treadmill walk... just a tad over a mile.


cookin' up 6lbs of chicken tonight, yay I'm starving

 

[Kabeetz]

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

week 14 Day 3 - deload

20 minutes low intensity treadmill walk... just a tad over a mile.


cookin' up 6lbs of chicken tonight, yay I'm starving

Headed over for some cardio in a bit myself. Just took that midterm, thanks again for all that encouragement amigo. Kicked its ass.

 

[HiDnGoD]

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

cool... yeah I used foam rollers before this one.

Yes, the MA roller.

this is from another site, mine doesn't have the black rings on the end:
http://us.st11.yimg.com/us.st.yimg.com/I/bodylogic_1936_16119769

Yup, it's rock maple... hard wood..> DEEEEEP tissue... it'll tickle your stomach.

Holy crap! That looks like some knd of weird marital aid device.

 

[Cynical Simian]

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

Holy crap! That looks like some knd of weird marital aid device.

lol, there have been half a dozen or so posts in the past few pages where I had to resist making a comment like this.

Regarding your anticipated deload, there are a lot of ways to do it, so don't feel compelled to follow what sarge does exactly. Like he said, the main thing is just to cut back in some way. How you're feeling and what you're planning to do afterwards will play a role in what you decide to do. Here are some examples of common deload techniques for a pretty standard "heavy day" rep/set scheme of 5x5 (same weight):

1. Work up to one top set of 5 with the 5x5 weight. Obviously, this should be fairly easy since the weight you're using for 5 sets of 5 is lower than your 5RM.
2. Do 3x3 with the 5x5 weight.
3. Do all 25 reps with 20-30% less weight than usual.

All three work if you just want a light week to recover before starting to ramp back up on a higher-volume setup. 2 might be good if you want to keep the volume low and continue pushing triples for a few weeks (a la the intensity phase of the cookie-cutter dual-factor 5x5), while 3 might be preferable if you want a mental/physical break from higher-intensity (%1RM) work.

 

[SgtSlaughter]

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

You're very welcome. Great to hear Kab... go get that cardio done!

Holy crap! That looks like some knd of weird marital aid device.

I should stress that the wood device is pressed on one's body and not in

 

[HiDnGoD]

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

lol, there have been half a dozen or so posts in the past few pages where I had to resist making a comment like this.

Regarding your anticipated deload, there are a lot of ways to do it, so don't feel compelled to follow what sarge does exactly. Like he said, the main thing is just to cut back in some way. How you're feeling and what you're planning to do afterwards will play a role in what you decide to do. Here are some examples of common deload techniques for a pretty standard "heavy day" rep/set scheme of 5x5 (same weight):

1. Work up to one top set of 5 with the 5x5 weight. Obviously, this should be fairly easy since the weight you're using for 5 sets of 5 is lower than your 5RM.
2. Do 3x3 with the 5x5 weight.
3. Do all 25 reps with 20-30% less weight than usual.

All three work if you just want a light week to recover before starting to ramp back up on a higher-volume setup. 2 might be good if you want to keep the volume low and continue pushing triples for a few weeks (a la the intensity phase of the cookie-cutter dual-factor 5x5), while 3 might be preferable if you want a mental/physical break from higher-intensity (%1RM) work.

Thanks, man. I'm thinking now, that I'll prolly go with option 3. I'm still not quite ready for a break, maybe in another week or 2.
Funny I was thinking before tonight's workout, that they're getting really tough. I don't wanna get hurt, maybe I'll start tonight by decreasing the weights, across the board. But mentally I couldn't let myself do that.

 

[treilin]

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

Hey T!

Roller is awesome!! ... one observation for you to analyze (h20 was in abundance, or so i thought) ... i woke up pretty dang stiff this morning *keep it in context! lol*, I thought that was odd. could just be my body recouping from overtraining too though I guess.

HiDn: lol... my pleasure. Just remember 50%ish... just cutting everything back and taking out the fluff is all that matters really.

Thanks 4 the visuals LOL
Seriously now...
Did u roll before bed? You can always do to much as well. After you roll stretch your back, side twists and stuff may get a pop or two. Can also do some twisting on the roller once it sets in to get in even deeper. Speaking of which I need to hop on mine tonight! 2 days with no rollin!!

 

[SgtSlaughter]

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

Thanks 4 the visuals LOL
Seriously now...
Did u roll before bed? You can always do to much as well. After you roll stretch your back, side twists and stuff may get a pop or two. Can also do some twisting on the roller once it sets in to get in even deeper. Speaking of which I need to hop on mine tonight! 2 days with no rollin!!

Yeah i did it late, just before bed.

Did a crunch to get up and just reached down for my toes and stretched for a momment... felt goooooood.

I didn't stretch my back like I do after training ... some overhead... some "hugging" (rhomb) type stretches. shoulda done that, huh.

No twisting to try and pop, never works for me. Currently the only out of whack area is mid - neck. Chrio said today that i had a really tight muscle mid back, seemed like he was pressing right above my right erector before he cracked me 4 times along my back then neck.