5 Guys....Not just a burger joint anymore

[RodgerThat]

@RodgerThat
im looking into purchasing it actually. not sure if i should get the cuffs or the new elbow sleeves. may just get the sleeves along with some knee sleeves since i dont have any of those either. my coach says it sounds like nerve pain, which i what i figured it to be. which ive read is common with doing squats frequently. which seems to be exactly what happens to mine. squatted heavy this week and bam, its back. going to try a different grip position or use the cambered bar

he also suggested smashing up the scapula and rear delts. which my rear delts have been oddly sore the last 2 weeks. which was ironic when he told me to smash up my rear delts cause i was thinking the other day that my rear delts have been killing me. he said they're related to each other, rear delts/scapula and my elbow issues.

im definitely going to look into the Dr. Cool wrap. sounds like something i would use frequently! thanks brother

I like the cuffs man is honestly pick up a pair with the sleeves the cuff is like 14 bucks. Sleeves are great for keeping things warm and stability but if there is existing pain already then you need more then the warmth a sleeve provides and could benifit from the compression cuffs. I have both elbow sleeves and cuffs and if I'm doing high volume bench I'll were sleeves but if I all of a sudden have pain slipping on the sleeves don't do anything.

I've been looking into steal tooling for body scrapping from rocktape but fuck it's so expensive for a steal blade and I'd need someone who wouldn't wince to inflict the pain when I need it on my back and shoulders and most people wouldn't do that

 

[RodgerThat]

10/06/16

Skwaaats 275 4x6
Front squat 135 4x6
Single leg extensions 90 4x16
Incline bench 205 5x4
Bench press 205 3x8
Chest dip BW 4x16
Cable lifts 17.5 4x12
Tricep work
Calves superseted with every chest exercise huge pump there.
Stretch


MUCHO BURRITO TIME!!!!

 

[Perrin Aybara]

Quick update, I'm now working with the same coach as @theprodgicalson

I think what I had planned was decent, but with as much as I've got invested I figured it's best I leave the programming to a professional.

 

[ROB581211]

After feeling things out last night a bit everything feels great today. So tomorrow I'm going to be testing 135 on squats and deadlifts. We shall see how it goes. If it's good then back at it slowly next week

 

[ruckin]

Wow that deload week while eating more calories definitely did the trick. Just squatted 405x7 with seemingly perfect form every rep and push pressed 265x5. Way better than I was expecting, at least on my squat anyway. I did eat a little extra yesterday, although I was probably still in a decent calorie deficit for the day. I feel good stuff coming in the near future.

 

[RodgerThat]

Wow that deload week while eating more calories definitely did the trick. Just squatted 405x7 with seemingly perfect form every rep and push pressed 265x5. Way better than I was expecting, at least on my squat anyway. I did eat a little extra yesterday, although I was probably still in a decent calorie deficit for the day. I feel good stuff coming in the near future.

Beastly man! Your still just cruising along too right? Beltless too I think everyone should know that as well

 

[ruckin]

Beastly man! Your still just cruising along too right? Beltless too I think everyone should know that as well

Yup still cruising and all my lifts are beltless, never even put a belt on before lol. Just my tee shirt and shorts.



So I have a little disappointing news to add also. Right after my post a few minutes ago I went to do deads, goal was 405x5, and I started feeling that irritation in my lower right lat again, so I stopped after 3 reps. I guess I'll go back to deloading just on my deadlift again for a few more weeks before I try building it back up again. At least I can clean and squat just fine. So that's good I guess...

 

[acoll83]

Yup still cruising and all my lifts are beltless, never even put a belt on before lol. Just my tee shirt and shorts.



So I have a little disappointing news to add also. Right after my post a few minutes ago I went to do deads, goal was 405x5, and I started feeling that irritation in my lower right lat again, so I stopped after 3 reps. I guess I'll go back to deloading just on my deadlift again for a few more weeks before I try building it back up again. At least I can clean and squat just fine. So that's good I guess...

Beltless you're fucking crazy lol. Why don't you use a belt?

 

[ruckin]

Beltless you're fucking crazy lol. Why don't you use a belt?

haha I play rugby so the core strength I build, and have built, from doing everything beltless is priceless for me. I don't get to wear a lifting belt on the field lol, so training with one wouldn't make much sense.

 

[Perrin Aybara]

Weight was 213lbs today, which I don't get because I've been increasing calories and tracking them daily. If it keeps falling I'll just keep increasing calories until it starts going the other way. On the bright side I've got more room to grow into 220.

Since I'll be starting my new program with my coach on Tuesday I did some of the movements I'll be doing that I've never done before today at the gym.

Bulgarian split squats I started at 95 and worked up to 175 for sets of 5
Double paused bench worked up to 5x5 at 245
Deadlift to the knee with a pause worked up to a few sets of 5 at 275

 

[RodgerThat]

Today's workout brought to you by steroids! Took 100mg of TNE

Deadlift 465 3x3 and an AMRAP of 8!!
For those following that puts my estimated 1rm at the holy 585
Rack pulls 505 3x4
Powercleans 185 4x3
Pull ups BW+35 4x4
Back extensions 4x16
Shrugs 225x20,16,12 135x20,16,12
Straight bar curl 95 4x8
Hammer curl 60 4x8
Concentration curl 30 3x16
Planks and ab work
Long stretch

 

[ROB581211]

I did every movement for day 6.

Squats went like this
Bar X 10
95 X 8
95 X 8
135 X 8
135 X 8
185 X 6
185 X 6
Everything moved great no pain no pull

Bench I followed the sheet

Deadlifts
135 X 10 sumo
135 X 10 conventional
135 X 10 straight leg
185 X 6 sumo
185 X 6 conventional
225 X 6 sumo
225 X 6 conventional
275 X 3 sumo
275 X 3 conventional
315 X 1 sumo
I pushed a little harder than planned but every felt good. Honestly DLs haven't felt that smooth in a long time. I always have pinching or cracking and none of that today. Gonna stick with these weights for another week and see how it feels throughout the week. Overall happy with how it's going so far.

 

[ruckin]

I did sprints today for the first time in a while. Just 40ish yards for 8 sprints, and my glutes, hams and quads are all a little sore already. Feels good to start doing those again though. I probably won't bother posting this every time so I'll just say here that I'm doing them once a week on saturdays now.

 

[theprodgicalson]

6/10

Squats
365
13 sets 2 reps

Stiff leg Deadlifts
415
3 sets 7 reps

Leg press instead of hack squats
8 plates/side
3 sets 7 reps


6/11

Machine Seal rows
5 sets 10 reps

Seated DB press
100s
1 set 7 reps

85s
2 sets 7 reps

Pendlay rows
205
4 sets 8 reps

Machine Yates rows
3 sets 12 reps

Pec deck
3 sets 10 reps

Front Squats
275
2 sets 6 reps
225
2 sets 8 reps

Leg extension
4 sets 10 reps

Solid sessions. Was surprised at the squat session my legs were still sore from squats and deadlifts early in the week since last week rolled into this week.

Talked to a PT at the gym and he did a quick assessment of my elbow and he also thinks its radial nerve issue. Showed me some stretches/exercises to do to help strengthen it and alleviate the pain. Will be warming up any session with slow negative hammer curls and slow negative reverse wrist curls.

I know a bunch of people had talked about how hammer curls help out their elbows. The PT specifically it helps with elbow tendons.

 

[RodgerThat]

6/10

Squats
365
13 sets 2 reps

Stiff leg Deadlifts
415
3 sets 7 reps

Leg press instead of hack squats
8 plates/side
3 sets 7 reps


6/11

Machine Seal rows
5 sets 10 reps

Seated DB press
100s
1 set 7 reps

85s
2 sets 7 reps

Pendlay rows
205
4 sets 8 reps

Machine Yates rows
3 sets 12 reps

Pec deck
3 sets 10 reps

Front Squats
275
2 sets 6 reps
225
2 sets 8 reps

Leg extension
4 sets 10 reps

Solid sessions. Was surprised at the squat session my legs were still sore from squats and deadlifts early in the week since last week rolled into this week.

Talked to a PT at the gym and he did a quick assessment of my elbow and he also thinks its radial nerve issue. Showed me some stretches/exercises to do to help strengthen it and alleviate the pain. Will be warming up any session with slow negative hammer curls and slow negative reverse wrist curls.

I know a bunch of people had talked about how hammer curls help out their elbows. The PT specifically it helps with elbow tendons.

13 sets of squats wow that's time consuming how long are the breaks inbetween sets then? Looks like a good session though man

 

[theprodgicalson]

@RodgerThat
On "form/speed" days I like to keep rest break shorter. Like around a minute.

 

[Perrin Aybara]

Did a few yoke walks up to 550 and then an accessory day from my new programming.

Chin ups 5x10
Dips 5x10
Hammer curls 3x10 each side 30's and 35's
Hamstring curls 5x10 90-100
Adducters 3x20 100
Abducters 3x20 100

 

[Perrin Aybara]

@theprodgicalson what kind of weight do you use for the 15 sets of 2 deadlift? It says start at RPE 6, so I was thinking shooting a little low like 475 would be a good place to start. I'll be doing it on Tuesday. Never done anywhere near that many doubles before.

 

[Masters Power]

Today's workout brought to you by steroids! Took 100mg of TNE

Deadlift 465 3x3 and an AMRAP of 8!!
For those following that puts my estimated 1rm at the holy 585
Rack pulls 505 3x4
Powercleans 185 4x3
Pull ups BW+35 4x4
Back extensions 4x16
Shrugs 225x20,16,12 135x20,16,12
Straight bar curl 95 4x8
Hammer curl 60 4x8
Concentration curl 30 3x16
Planks and ab work
Long stretch

465x8! Nice work. Where is your TNE from when did you inject?

 

[Masters Power]

@theprodgicalson what kind of weight do you use for the 15 sets of 2 deadlift? It says start at RPE 6, so I was thinking shooting a little low like 475 would be a good place to start. I'll be doing it on Tuesday. Never done anywhere near that many doubles before.

15 doubles at 475 doesn't sound light to me.