Jay Max Log (Switching from BB to PL and a place to BS)

[jaymaximus]

Question for any/everyone. Ive been having a little trouble with muscles locking up. Especially my hamstrings / foot arch.
Not when Im working out, usually when im getting out of bed and doing that 1st thing in the AM stretch.
Does anyone have any ideas or remedies for this. Because it hurts like a b*tch. Even more when thats what wakes you up.
Thanks.

 

[Seven]

Barbell 21 like exercise (I do these like 21s but change rep range based on weight)
40 lbs 21s
50 lbs 18s (6 at each position)
60 lbs 15s
70 lbs 12s

Thanks for reminding me about 21's!!

Overall how ya feeling???

 

[Seven]

Question for any/everyone. Ive been having a little trouble with muscles locking up. Especially my hamstrings / foot arch.
Not when Im working out, usually when im getting out of bed and doing that 1st thing in the AM stretch.
Does anyone have any ideas or remedies for this. Because it hurts like a b*tch. Even more when thats what wakes you up.
Thanks.

You cramping brother??? Shit did I jinx ya??

Foam roller should work good with your stretching.

 

[jaymaximus]

Thanks for reminding me about 21's!!

Overall how ya feeling???

Health wise. Really good right now. Best I have in years...besides this bacne.

Physically. Pretty good. Still getting my strength back. Sucks knowing what I could lift before and not being able to do it now. But since im switching training styles I think I wouldve had this problem anyways.

Ill look into the foam rollers. Sorry thing is my gym doesnt have any and the stores around here dont sell that stuff. I might need to make an order.

 

[Seven]

Muscle memory my friend, it won't take long.

Amazon...they have everything. Take a look at "Trigger Point" foam rollers.

 

[TANGO.ECHO.KILO]

Question for any/everyone. Ive been having a little trouble with muscles locking up. Especially my hamstrings / foot arch.
Not when Im working out, usually when im getting out of bed and doing that 1st thing in the AM stretch.
Does anyone have any ideas or remedies for this. Because it hurts like a b*tch. Even more when thats what wakes you up.
Thanks.

water?

 

[jaymaximus]

water?

Im taking in between 16 and 20 cups a day. Could use more. If im judging by color im good. But I also stop drinking at night because I hate getting up 10 xs to go to bathroom. And its usually at night when i lock up.

 

[Docd187123]

Electrolyte balance?

 

[jaymaximus]

Electrolyte balance?

Can that cause it? Ive been sweating like crazy out here. Between walking everywhere and working out, etc. I dont usually drink gatorade and stuff like that. Only water. Looks like i might need some pedialite.

 

[Docd187123]

Can that cause it? Ive been sweating like crazy out here. Between walking everywhere and working out, etc. I dont usually drink gatorade and stuff like that. Only water. Looks like i might need some pedialite.

Try pedialyte and water mixed 50/50. Sip on it through the day. Even coconut water should do the trick.

 

[jaymaximus]

Today's Workout:

OHP and DL (mostly)

OHP
Warm Up 95 x 10
115 x 10
135 x 8
155 x 5
165 x 1

DL
Warm up 135
185 x 8
225 x 6
245 x 5 x 3 (3 sets of 5)
275 x 1
After this I was walking around the gym like newborn Bambi for 10 minutes.

Trap Bar Shrugs
2 45's each side
5 x 10

DB Alternating Front / Side Delt Raises
15 x 10
20 x 8
25 x 6
30 x 4

Inclined Sit Ups
10lb weight
5 x 10
(Good lord these are getting me)

Box Jumps
20" box
Just did 2 minutes

I did a lot more than I planned today. For work we do organized physical training. Just so happened we ended up at gym right after I left. So I had an extra hour...

Edit: When doing OHPs where are everyones feet positioned? Ive always kept mine together on all standing exercises besides DLs and squats because I was told years ago that would help focus on the muscles being trained.

 

[Masters Power]

Masters. Thanks for replying and for the advice. I plan on posting some videos. Hopefully over the weekend.

And welcome TEK. Im going to try.

Definitely post videos. It is by far the easiest way for us to evaluate your form and give advice on any possible changes that may help.

 

[insertnamehere]

Today's Workout:

OHP and DL (mostly)

OHP
Warm Up 95 x 10
115 x 10
135 x 8
155 x 5
165 x 1

DL
Warm up 135
185 x 8
225 x 6
245 x 5 x 3 (3 sets of 5)
275 x 1
After this I was walking around the gym like newborn Bambi for 10 minutes.

Trap Bar Shrugs
2 45's each side
5 x 10

DB Alternating Front / Side Delt Raises
15 x 10
20 x 8
25 x 6
30 x 4

Inclined Sit Ups
10lb weight
5 x 10
(Good lord these are getting me)

Box Jumps
20" box
Just did 2 minutes

I did a lot more than I planned today. For work we do organized physical training. Just so happened we ended up at gym right after I left. So I had an extra hour...

Edit: When doing OHPs where are everyones feet positioned? Ive always kept mine together on all standing exercises besides DLs and squats because I was told years ago that would help focus on the muscles being trained.

Just doing a quick calculation of your DL warm ups today, assuming 275 is you 1RM and 245-5x3 was your working sets, I see you're warming up too much (again ). Lets take a look:

185 x 8 67% of 1RM - 1480lbs total
225 x 6 82% of 1RM - 1350lbs total
245 x 5 x 3 (3 sets of 5) 89% of 1RM - 3675lbs total
275 x 1 100% of 1RM - 275lbs total

As you can see, you're using a considerable amount of energy prior to your working sets. Your 185 warm up is actually moving more weight than your 225 warm up. How many reps did you do with 135? Additionally, why go for your currently stated max after 5x3 @ 89%?

Lets look at OHP while we're at it (assuming 165 is your 1RM):

OHP
Warm Up 95 x 10 57% of 1RM - 950lbs total
115 x 10 70% of 1RM - 1150lbs total
135 x 8 82% of 1RM - 1080lbs total
155 x 5 94% of 1RM - 775lbs total
165 x 1 100% of 1RM - 165lbs total

What was your working sets with OHP this day? What was your goal? I see arbitrary sets and reps with no purpose.

And this is just me but I would drop doing the trap bar shrugs and db shoulder raises when you do the TM. Incidentally, when are you starting the TM?

Sorry if my post is coming off as harsh or being a dick. I had a lot of people ask for my advice while at the gm today and I think I'm not in the mood to sugar coat. Still love me?

 

[jaymaximus]

Just doing a quick calculation of your DL warm ups today, assuming 275 is you 1RM and 245-5x3 was your working sets, I see you're warming up too much (again ). Lets take a look:

185 x 8 67% of 1RM - 1480lbs total
225 x 6 82% of 1RM - 1350lbs total
245 x 5 x 3 (3 sets of 5) 89% of 1RM - 3675lbs total
275 x 1 100% of 1RM - 275lbs total

As you can see, you're using a considerable amount of energy prior to your working sets. Your 185 warm up is actually moving more weight than your 225 warm up. How many reps did you do with 135? Additionally, why go for your currently stated max after 5x3 @ 89%?

Lets look at OHP while we're at it (assuming 165 is your 1RM):

OHP
Warm Up 95 x 10 57% of 1RM - 950lbs total
115 x 10 70% of 1RM - 1150lbs total
135 x 8 82% of 1RM - 1080lbs total
155 x 5 94% of 1RM - 775lbs total
165 x 1 100% of 1RM - 165lbs total

What was your working sets with OHP this day? What was your goal? I see arbitrary sets and reps with no purpose.

And this is just me but I would drop doing the trap bar shrugs and db shoulder raises when you do the TM. Incidentally, when are you starting the TM?

Sorry if my post is coming off as harsh or being a dick. I had a lot of people ask for my advice while at the gm today and I think I'm not in the mood to sugar coat. Still love me?

Youre kidding right? This is EXACTLY what I need to hear / read. Im so used to BB routines that Im still in that mind frame. 4 sets. Drop reps and weight. Ive been gassed doing any PLs and now I see why.

Thanks.

And for future reference for anyone reading, I am not sensitive. Let me have it. I just want to get better.

As far as TM. Ive been reading practical programming. Im thinking week after next. Thatll give me a week to get right before I dive in.

 

[jaymaximus]

@insertnamehere @Docd187123

I've been reading Practical Programming little by little (skipping around a lot) and I was thinking about doing the 4 day split with the TM it has outlined.
Monday Bench / OHP volume
Tues Squats / DL volume
Thurs Bench / OHP intensity
Fri Squats / DL intensity

Also I wanted to add barbell rows and weighted chin-ups/pull-ups one day and weighted dips another. I dont know if thats feasible for one and two what day would be best. The volume days I may be too tired and the intensity days I just dont know about.

Just wanted to get yours and everyone elses thoughts on this.

Truth be told it will be hard for me to only do 3 days. Im so used to doing 6 and right now all I do is gym, work. So a fourth day would be good.

P.S. I still have bambi legs from this morning.

 

[gr8whitetrukker]

I love logs!
Here to support you man
Just read up quickly. I don't know much about your condition but if your freaking hungry eat man. I'm eating so much right now. Often I have to take a deep breathe and not trust my burps. But usually I'm good again 3 hours later. Rinse repeat. Secret to size.

I'm got your 6. But you better be eating

 

[gr8whitetrukker]

Can that cause it? Ive been sweating like crazy out here. Between walking everywhere and working out, etc. I dont usually drink gatorade and stuff like that. Only water. Looks like i might need some pedialite.

I recently solved this.
I know you work out early just like me. Which means after hibernation your dehydrated.

I wake up throw down a whey shake. Then 32 oz water until I feel like I want to puke water and protein then I walk out the door. Then 32 oz gatorade with shake pwo. And also potassium pills. 4 of them (499mg each?)

Only thing that worked for me

 

[Masters Power]

I wasn't sure if you were running some kind of program for deadlifting that had you doing that rep scheme but if you were working up to a 1-rep max as INH stated you are warming up WAY too much.

This is true more so for deadlifts than any other lift as they really tax your central nervous system. I did some sumo pulls today as I want to take a few weeks off from conventional pulling before my next meet training cycle starts at the end of the month.

I did 15 t handle swings to get loose and then the sumo pull sets looked like this;
225x5, 275x3, 325x1, 375x1, 425x1, 455x1

Up to 375 was double overhand grip, the last two singles were mixed grip with all sets beltless. I had only planned on working up to 425 but added the 455 when 425 moved well. If I had planned to do 455 then my sets would have been something like 225x5, 295x2, 355x1, 405x1, 455x1

The good news is your currently strong enough to do much more than 275 if that number was done after you did 3 sets of 5 at 245.

Try this next week. 5x135, 4x185, 2x225, 1x265, 1x305 if you feel like you still want to do more after this then do 2 or 3 triples at 245 following the top set.

 

[jaymaximus]

I recently solved this.
I know you work out early just like me. Which means after hibernation your dehydrated.

I wake up throw down a whey shake. Then 32 oz water until I feel like I want to puke water and protein then I walk out the door. Then 32 oz gatorade with shake pwo. And also potassium pills. 4 of them (499mg each?)

Only thing that worked for me

Ive heard that about bananas and potassium helping too. Ima get on this. I do just about the same thing with the shake 1st thing before the work out. I'll def down some water too.
And thanks for coming. About the food, I figure I gotta draw the line somewhere. I had two days at damn near 8k cals. Im always hungry now, but im trying to take @HuckingFuge advice and eat some things thatll keep me full.

 

[gr8whitetrukker]

Ive heard that about bananas and potassium helping too. Ima get on this. I do just about the same thing with the shake 1st thing before the work out. I'll def down some water too.
And thanks for coming. About the food, I figure I gotta draw the line somewhere. I had two days at damn near 8k cals. Im always hungry now, but im trying to take @HuckingFuge advice and eat some things thatll keep me full.

Being hungry is a fantastic trait