The Road to Strength: Theguy351's log: 3x5

[theguy351]

ok......anymore input from anyone?

 

[anotherbutters]

I was going to say you need to strengthen your abs, but you're already doing decline situps. I had problems with these too and my physio pointed out I had lordosis (too much of an arch in the lower back). To correct that, he said to rotate the hips forward by contracting the glutes and the transverse abs, so instead of my ass sticking out, my wedding tackle stuck out. I'm not saying you have the same, but that cue helped me (as well as strengthening my abs).

 

[theguy351]

ok thanks AB......also i haev another question....if i start to do some cardio on off days to stay in good aerobic shape and stay loose and stuff will my gains be killed? even if its on seperate days and i stilleat above maintenance?

 

[theguy351]

??? anyone???

 

[Andalite]

hi there

i did the SS program earlier this year and i had very good gains on it.

i dont mean to sound presumptious or like a pompous asshole, but i have some info which u might find interesting.

this is something i got from the WestSide site which is essential in my training: http://www.elitefitness.com/forum/showpost.php?p=6988582&postcount=5

now regarding the cardio: make sure u dont overdo it. no HIIT if u cant recover. do some low intensity high volume cardio if u must. i come from the DC bandwagon so i will insist on low intensity cardio.

on another note: when i did this program i incorporated fascia stretches on my friday workouts which went a long way in my recovery. sometimes i did them only fridays and sometimes twice a week and mayeb once or tiwice i did them thrice. i ran the program btw for 10 weeks...

the fascia stretches which i used were for:
quads
hams
chest
back

and i used some of my old judo stretches for my lower back.

this is just a heads up so please dont misunderstand. i am here to learn and help with my limited knowledge.

best of luck

Andalite

 

[Andalite]

i have some more info which might interest u. its a lot of reading but it should answer every single one of ur questions: http://www.forum.bodybuilding.com/showthread.php?t=998224

if u want that in word format (135 pages) pm me ur email addy and ill email it to u.

best of luck once again

Andalite

 

[al420]

this is something i got from the WestSide site which is essential in my training: http://www.elitefitness.com/forum/showpost.php?p=6988582&postcount=5

Great link, great info.

the fascia stretches which i used were for:
quads
hams
chest
back

Examples? I have read some about this after looking at DC's stuff. The fascia strecthing massage (done by a physical therapist) locally is $300...

 

[Andalite]

Examples? I have read some about this after looking at DC's stuff. The fascia strecthing massage (done by a physical therapist) locally is $300...

no no no......

here, read this stuff:

Here is WHY to "DC Stretch" by In-Human: http://intensemuscle.com/9041-why-dc-stretch.html

Pics of Extreme Fascia Stretches: http://www.intensemuscle.com/17702-extreme-stretching-photos-inside.html

its doesnt cost a dime sir...

 

[theguy351]

ok well back to my stats.....got back in the gym today for workout A...was feeling a bit under the weather but nothing major...didnt effect my lifts........ok

no-xplode, like always.....wondering if it would be ok to take whey portein after lifting as well?

ok
Squat:
235x5
235x5
235x5
went well.....overall good reps ...solid squating

Bench:
155x5
155x5
155x5
went well for the most part....final two reps in last set were a bit of a struggle.....i think that was just fatigue though...

Deadlift:
275x5
went real good...feels good to do more weight than you think you can!

Decline Situps:
2x20 bodyweight
1x15@25lbs
1x10@45lbs

overall good workout....just wondering if the whey protein would be good to take after workout and if it will have good effects....

also is my ab work good or should i up the sets/reps?

 

[al420]

Nice workout - Whey Protien is ESSENTIAL post workout - you need to drink 40-50 grams Immediatly following your training. I just make mine w/ gatorade to take advantage of the Dextrose.

YOu need to spend some time reading the diet stickys bro...whey PWO is Diet 101 stuff.