wakefields power journal

[wakefib]

i was going to start this after i have been training for awhile, but i might as well start this now. as some people know i am coming back from a bad injury to my low back (L5 S1 region). things are definitly alot better since around a year ago if i bent forward i wouldn't be able to lift myself back up (muscles just shut down i guess to protect the area). after alot of physio, proper core stability work, decompression, and for some weird reason sprinting. my back is better. there is still some clicking (i think some ligaments are loose) and stiffness but heavy liftting doesn't seem to bother it.

what i am looking for from training is power for jumping and sprinting at this point (also everyone wants to be lifting more than anyone else in the gym, but this is secondary). so all of my concentric contractions will be done with as much bar speed as possible. eccentric speed will depend on the cycle. since this is my main goal, i am trying to think of a way that i can piece my program together so that i do not lose any plyometric ability in my muscles and tendons. i think at this point in my training this isn't a big factor since i just need to get active, period.

for the last two weeks i have been doing a basic 5x5 and two other days of the week i do light plyo's, light oly lifts and sprint training. here are my numbers.

weight: approx. 185lbs
height: 5'10"
squat: 275x5
deadlift: approx. 350x5
bench: 205x5
bent over row: 185x5
over head press:
vertical: unknown (but will find out soon)
40 yard: unkown (but will find out soon)

i will also be posting before and after pics once i take them off of my camera.

 

[wakefib]

09/29/06

PHASE: strength
DAY: heavy

WARM UP:
approx. 10 min bike ride to gym
dynamic sagittal leg swings
dynamic frontal leg swings
dynamic lateral hip rotations
scorpions
arm swings
olympic bar complex

BENCH
45X5
95X5
135X5
185X5
205X5
210X3
135X5

* FEEL SO WEAK

JUMP SQUATS, PLUS EXPLOSIVE GOOD MORNINGS
SQUATS
45X5
135X5
185X5
225X5
275X5
295X3 *last rep my back just felt so weak. legs feel good
225X8

i feel good about my squat other than my back is alittle weaker.

BENT OVER ROW
45x5
95x5
135x5
155x5
185x5 * not to bad
205x3 * was hard as hell
135x8

for two weeks of training i am feeling good. other than my push movements, i feel good. my diet sucks though. going to university takes alot of time off your hands. i eat maybe three times a day. need to work on it

 

[wakefib]

feel good today. quads and glutes are alittle sore. last week my chest was killing me after this workout.

some dynamic and static stretching today.

 

[wakefib]

october 1,06
WEEK 3

dynamic stretching
bar complex

BENCH
45X ALOT
105X5
145X5
195X5
225X5 *help on last two reps

definitly need to cut the weight alittle bit, but i am feeling alot stronger on the bench today. i ate alot saturday, so maybe that helped.

JUMP SQUATS, GOOD MORNINGS, AND HALF SQUAT JUMPS WITH A PAUSE AT BOTTOM

SQUATS
95X5
145X5
185X5
225X5
275X5 *really exploding up nice and easy, but low back is still a little weak

BENT OVER ROWS
45X5
95X5
145X5
175X5
195X5*hard last two reps

not a bad workout. i need to be more exact with what weights to lift on each set. alittle disorganized so far, but i can feel myself getting stronger everyday.

 

[wakefib]

October 2nd, 06

just played some basketball for an hour and half. two half court games and two full court games. i was really beat the last full court game. i feel good on the court. my shot is still there even though i don't play that much anymore (twice a month).
got an estimation of my standing vertical. my reach is 7'0'', and when i jump under the rim i am like a quarter inch from touching it (no step). so my standing vert must be 34-35 inchs. i thought it would be lower.

didn't feel to bad from this mornings workout.

 

[wakefib]

did some dynamic stretching just now. ate alot today since i burned so much cals. playing ball.

 

[wakefib]

october 3rd, 06

warm up. well, more than a warm up. played two full court games up to 7 of ball (approx. 30 mins). my game is still alright. at the end i went to grab the rim and i hit my head on the sponge, so my vertical hasn't suffered vary much.

OVER HEAD PRESS (BEHIND THE NECK)
55X5
85X5
105X5
115X5
135X5 * STRAIN LAST TWO REPS

DEADLIFTS
95X5 *JUMPING DEADS
135X5*JUMPING DEADS
225X5
275X5
315X3
365X2
405X1* AROUND 2 SECONDS TO COMPLETE THE LIFT FELT AWSOME

POWER SHRUGS
135X5*JUMP SHRUGS
225X5*JUMP SHRUGS
315X5
405X5
455X5 *NOT REALLY ANY SHOULDER MOVEMENT

 

[wakefib]

man are my traps sore. i have never gone close to that heavy and explosive before. i feel really drained this morning. i think i am going to switch good morning for deadlifts, or maybe sldl, just to focus on my back strength.

 

[wakefib]

yesturday did some dynamic stretching, over head squats (and some other shoulder work), grip work, core stability, and static stretching. i need to do more core stability. it really made my back feel mobile.
----------------------
feel alittle bit of stiffness in my traps and over all soreness.

 

[carlsuen]

careful on the OHPs.. especially doing them BTN.. if form goes down, consider cutting the weight as RCs and shoulders area really fragile.. so u don't wanna injure them like me..

what are jump deadlifts? can't imagine jumping the weight.. like a clean pull?

 

[Illuminati]

i was going to start this after i have been training for awhile, but i might as well start this now. as some people know i am coming back from a bad injury to my low back (L5 S1 region). things are definitly alot better since around a year ago if i bent forward i wouldn't be able to lift myself back up (muscles just shut down i guess to protect the area). after alot of physio, proper core stability work, decompression, and for some weird reason sprinting. my back is better. there is still some clicking (i think some ligaments are loose) and stiffness but heavy liftting doesn't seem to bother it.

what i am looking for from training is power for jumping and sprinting at this point (also everyone wants to be lifting more than anyone else in the gym, but this is secondary). so all of my concentric contractions will be done with as much bar speed as possible. eccentric speed will depend on the cycle. since this is my main goal, i am trying to think of a way that i can piece my program together so that i do not lose any plyometric ability in my muscles and tendons. i think at this point in my training this isn't a big factor since i just need to get active, period.

for the last two weeks i have been doing a basic 5x5 and two other days of the week i do light plyo's, light oly lifts and sprint training. here are my numbers.

weight: approx. 185lbs
height: 5'10"
squat: 275x5
deadlift: approx. 350x5
bench: 205x5
bent over row: 185x5
over head press:
vertical: unknown (but will find out soon)
40 yard: unkown (but will find out soon)

i will also be posting before and after pics once i take them off of my camera.

be careful bro. I had the same injury in March of 2005. I was in some serious pain for about 6 months. Then it started to go away. Then I was able to train real heavy for about 10 months, and then BAM. My shit started hurting again about 3 weeks ago.

 

[wakefib]

careful on the OHPs.. especially doing them BTN.. if form goes down, consider cutting the weight as RCs and shoulders area really fragile.. so u don't wanna injure them like me..

what are jump deadlifts? can't imagine jumping the weight.. like a clean pull?

i am definitly dropping the weight in my lifts. i am only doing this for another 3 weeks. then i am going to switch it to a more oly lifts.

it's like a deadlift, but you explode up so you can jump. when you land you absorb the landing softly as you descend threw the eccentric movement. i have been doing them for along time, so it probably sounds worse than if you were to see it. plus i am a very strength dominant jumper. so i can get some pretty good height when i jump.
thanks for stopping by

 

[wakefib]

be careful bro. I had the same injury in March of 2005. I was in some serious pain for about 6 months. Then it started to go away. Then I was able to train real heavy for about 10 months, and then BAM. My shit started hurting again about 3 weeks ago.

it wasn't hurting during the 10 months of training?
i will watch out. i am definitly going to hit the core stability work more often. it really seems to losen everything up. also, decompression works wonders after a work out.
thanks for the input

 

[Illuminati]

it wasn't hurting during the 10 months of training?
i will watch out. i am definitly going to hit the core stability work more often. it really seems to losen everything up. also, decompression works wonders after a work out.
thanks for the input

no. during those 10 months there really was no pain. maybe once in a while there would be something minor, but nothing that would last more than a day.
the key thing to remember, is that any time you feel the slightest pain that doesn't seem normal, stop what you're doing. I know it will be hard, but you have to keep in mind that your disk is screwed up, and it is weakened from the injury.
good luck bro. train smartly...

 

[wakefib]

for sure man. you are definitly right. but i know my injury wasn't disk (even still you are right and i will be on the look out).

 

[wakefib]

OCT 6,06

warm up
bar complex

BENCH
95x5
135x5
185x5
205x5
210x5
225x3
185x8
*Bench always feels weak on fridays

warm up with jump squats and explosive good mornings
SQUAT
95x5
135X5
185X5
225X5
275x5
315x2 *two reps felt nice. i didn't want to push to hard for a third rep
225x8

BOR (with thick grip bar for grip work).
95x5
135x5
165x5
185x5
205x5
225x3*to slow and a little jerky
185x8

i will be dropping the weight next workout, since i will be changing up my exercises. i really need to work on my diet. i looked in the mirror today and i look skinny. i have actually lost weight!! atleast my strength to weight ratio is going up.

 

[carlsuen]

just curious, what kinds of decompression methods do u apply to ur rehab? just hanging upside down, or hanging upright? how's your set up?

 

[wakefib]

just curious, what kinds of decompression methods do u apply to ur rehab? just hanging upside down, or hanging upright? how's your set up?

i just hang as if i was going to do a pull up, then i relax. i do this with my body weight for 2 sets around 30 secs each. then i get my workout partner to pull on my hips. i make sure it is a light even pull, but it feels amazing. even the next morning i feel a difference.

 

[al420]

I try to do that but never seem to get much from it. My back, once it's pumped, ain't really changing till I'm long gone from the gym.

GO EAT

 

[wakefib]

I try to do that but never seem to get much from it. My back, once it's pumped, ain't really changing till I'm long gone from the gym.

GO EAT

i can really feel it in my low back, but as soon as i get someone to apply some pressure after that it feels good. even the next morning.

and as for eating. i went shopping. so this week i should be hammering the food back. i would like to be back at 195. that was when i was in my prime.
365 squat for reps. thos were the days, but i will be back.

 

[carlsuen]

right, i do the same thing.. but don't have anyone to pull on my hips.. have u tried hanging upside down? i'm tempted u try it.. but don't have anyone to set me up.. and not really sure on how to set up..

 

[wakefib]

right, i do the same thing.. but don't have anyone to pull on my hips.. have u tried hanging upside down? i'm tempted u try it.. but don't have anyone to set me up.. and not really sure on how to set up..

yeah i have wanted to try it, but i think you would need those special hooks that go on your feet and hook to the bar. if you hang from the back of your knees you wouldn't be able to totally relax.

 

[wakefib]

kinda pissed off. i am feeling some cracking in my low back. must have some loose ligaments down there. i am not going to take any risks, so i am going to physio tomorrow, before i regret anything. as far as pain goes. there really isn't anything there. just if i sit to long i get a little stiff. either way, i am going for some treatment.

 

[carlsuen]

smart move.. progress and consistency in the long run..

 

[wakefib]

went to physio. got some mobolization done. felt pretty good after. the therapist said she would like to see me do some core stability for awhile. then we will go from there. she said the clicking might be a hypomobolized area, but there are some stiff areas as well. i asked her about prolotherapy, but she said she couldn't say as of right now.
so i will be changing my program up for a bit. i think i will do more track work, leg press instead of squats, and concentrate on developing my upper body strength, since it sucks anyways.
and ovbiously i will be doing TVA stuff everyday and alot of stretching.

 

[wakefib]

i have decided to switch to a 4 day a week lifting plan dividing it into lower body and upper body. the back feels good, but the clicking is still there. i am going to concentrate on my back for awhile to see if it will change anything.

BENCH
135X10
165X8
185X7
205X5
205X4
135X8 *CLOSE GRIP
165X5 *CLOSE GRIP

LAT PULL DOWN
150X8
165X7
185X6
195X5

SEATED OVER HEAD PRESS
85X8
105X7
125X6
135X5

SEATED ROW
150X8
165X7
185X6
195X5
205X5

BACK EXTENTIONS
BWX15X3

LEG RAISES
BWX15X3

GAY DB BICEP CURLS
40X6X3

ALL EXERCISES WERE DONE WITH STRICT FORM. FELT LIKE A PUSSY WITHOUT DOING SQUATS AND ALL THE REAL LIFTS.

WILL FOLLOW UP TONIGHT WITH SOME TVA WORK AND STRETCHING THE HELL OUT OF MY BODY.

 

[wakefib]

the back is feeling really good. i didn't feel it was needed for me to record the weights i used for the workout yesturday. everything was light with strict form. ALL REP RANGE WAS 5-10 (OTHER THAN CALVES)

SQUATSX4 LAST SET 205

ROMAINIAN DEADLIFTS WITH PLATE UNDER TOES X4 LAST SET 185

FRONT SQUATS X4 185

REVERSE HYPERS X4 WITH 15LB DB

CALVE RAISES X4

CABLE CRUNCHSX4

STANDING CABLE TWISTED WITH STABILITY BALLX2 (EACH SIDE)

THEN I DID SOME GAY TRICEP WORK FOR THE HELL OF IT.

 

[wakefib]

today i did some track work. some running technique work, low volume low intensity plyo work, 10-20 meter sprints 80% (focusing on form), and some tempo runs.

 

[wakefib]

my back is feeling so good today. very little clicking if any. i just want to jump back into everything, but i know i got to ease into it. i got to stay focused...

 

[carlsuen]

does hypers help in any way?

 

[wakefib]

seems like they are. it seems like the clicking is going away, so i am guessing the strengthing of the muscles of the area is helping alot.

 

[wakefib]

leg day today. played some ball first.

rep range of 5-10 for all lifts
SLDL X4 last set was 190

OLY SQUATS X4 last set was 225

REVERSE HYPERS X4 last set used a 17.5 db

then i finished off with some calves and abs. i had to rush to class so i couldn't stay long in the gym.

i am kinda pissed right now. i think doing the bone dance might be f*ing up my back lol. i laid of doing it with the wifey for awhile and my back was feeling good (well she was on top ) and today i decided to take control and now it doesn't feel to hot.

 

[super_rice]

Make sure you stretch your hip extensors and flexors, hamstrings, quads, and roll your IT band. Prioritize those four above all else and you will recover and prevent injury with the best of them.

I've found just those four simple things can keep me going heavy for a long time. Ie: Monday Snatching, jerk from rack heavy, 110% snatch pulls, max on backsquat, then tuesday power snatch, maxing on CJ, 110% clean pulls, then another three day onslaught consisting of heavy front squats, fs+jerk complexes, full moves, pulls and all.

On top of all this, bodybuilding type stuff. And one could still recover...

The point is, stretch these four muscle groups like there is no tomorrow and you will recover better than anything.

 

[wakefib]

funny you say that super rice. just before i checked this post i was stretching my legs well studying for neuroscience. you are right. doing those stretchs definitly help. i have noticed some tension on my back just lateral to my spine (both sides), so i have been stretch and doing some manipulation of it and it feels better. there is still clicking. it's really weird.

as for my training right now, i am doing a west side barbell type workout, but all my lower body work is one legged. want to see what will happen if i stay away from the bar on the back for a while. then add it in slowly.
even though i havn't been posting my workouts, have been keeping up with them and going to physio. i am going to everything i can in my power to get my back 100%.

today i did some heavy power shrugs and my back didn't react well. doesn't hurt, but i could feel more tension.

 

[super_rice]

We should meet in person, have a talk about training.

BTW: do you know if neuroscience is open next term? I want to take that course... torn between that and organic chem (I'm sick, I actually like chem and miss it).