Dinner tonight
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Rob's log part 2 (gonna take a crack at PLing)
- Thread starter ROB581211
- Start date
Dinner tonight
Right now I'm going through block 29 and making some movement adjustments due to my back issues. some movements I simply can't do like good mornings and front squats. I have mobility issues and inability issues that are due to my back surgery. Either I can't get into the proper posture or it's simply too much stress on my lower back. Like good mornings I can't do even at a light weight because my back can't support weight in that position but my gym has a lower back machine where it is literally the same movement but you are sitting with your back supported and you can adjust the weight. So I'm going to go through block 29 once making as few changes as possible. Then I'm going to establish my 1RM, plug them into the spreadsheet and start. I'm on day 2 of week 2. I'll start the log in about 3 weeks and post my monster cycle then. Thanks for asking.
My back has been feeling really good lately. Hopefully I can make it through this time unlike my last one.
Sounds like a plan brother. Glad to hear your back is feeling good. If there is any advice I can give on Sheiko as far as back issues go is take your time. I had to take some pretty decent length breaks on squat days in order to finish. I know you know all to well but I'm gonna say it just to say it. Listen to your body. It's alway better to live to fight another day. If you have any questions feel free to ask. I'm sure Doc will beat me to it but I'll help with what I can. Looking forward to running it. It'll be nice someone else going through the torture with me.
Thank you Rob. I learned so much from this thread. Your thread is a large part of the reason I'm doing this.
I've been really bored lately and I saw how much you were embracing the change.
I didn't know what to expect going into it. I was worried about body type change and if my body/back would hold up with constant heavy weight but I needed the change. Plus I want the knowledge of the dark side. I wouldn't feel well rounded if I only had a grasp on bodybuilding (which I have only begun to chip the iceberg on that) so I took the leap and love it. Physique changes have been crazy in a good way which shocked me. Breaking all sorts of plateaus in strength.
It hasn't been easy to do all the time and I swear I've only had maybe one or two sessions where i didn't want to quit in the middle but I talk a lap around the gym clear my head and do another set. I always keep what Doc says in the back of my head. If you set your maxes right and eat/recover right it's not easy but doable. The program isn't built to make you fail but it sure can be a bitch.
The hyperextension machine for low back will not have much carryover to the compound lifts for most people. You need to work on your mobility issues regularly and many of them will go away. We can make substitutions to the exercise selection dependent upon injury but it'll be best if you can do all the movements. Substituting lifts should be a last resort and even then you need to do it wisely and take into account how it's going to affect the rest of your training.
The only two movements that are giving me problems are front squats and good mornings.
The front squats right now are an absolute no go.
The good mornings I may just have to start with the bar and increase the weight slowly. I'll start that tomorrow.
I'll be picking your brain Doc. You can bet on that.
jaymaximus
Pro
Front squats are just awkward to me.
And I just started doing Good Mornings (theres a thread somewhere in here). Like I was told, start slow man. Use a pvc pipe or broomstick. Then just the bar. Ill say this. In the few weeks ive been doing them they already have helped.
Quick update. This has been a week of fast weight gain. I weighed in at 214 tonight. I know it's night weight but none the less there has been a huge gain of weight this week. Obviously it's mostly water but the wife even commented tonight that I was looking rather large. Hoping this extra cushion helps out next week starting block 30
Front squats are awkward for everyone in the beginning I think. I still feel uncomfortable as hell doing them.
Perrin Aybara
Master
Yeah, I've had front squats tear the skin off my shoulders and felt like I've pulled a muscle in my oblique. They'll feel better (but still like hell) with time and practice. In a weird way I'm kind of looking forward to doing them again soon.
weighted chinup
Well-known Member
Do you normally use a cross-armed grip or an olympic grip for front squat?
I ask because it almost sounds like the skin tearing is caused by the bar sliding down your shoulders during the lift. If wrist flexibility and mobility is permitting I would consider trying the olympic grip / rack position. You also get a little extra torque from the shoulders which makes the movement more explosive, which is nice.
I made the switch a long time ago but a couple things I noticed at the time were: a more steady hold of the bar, torso and upper back especially seemed more stable and upright during the movement, and this last point is contentious but I swear I can keep a much tighter core with the olympic grip.
Cross armed is more than viable, plenty of lifters can absolutely crush ridiculous poundage's using cross armed technique, but it might be worth trying the rack position. Cross armed just feels weird for me now but its an individual thing and olympic grip can be a bitch in and of itself...FWIW I have pretty bad shoulder mobility, lots of tightness in my lats and triceps but I have decent wrist flexibility and it did not take very long to comfortably learn and use the rack position. YMMV.
Perrin Aybara
Master
I've actually used the Olympic grip for awhile now. Started out with the crossed arm thing and when I learned power cleans I got to where I was comfortable with Olympic grip. Crossed arm actually feels weird to me now, too.
What you said is what happened with the shoulder burn, got a little forward in the hole and the bar rubbed.
My shoulder mobility is garbage, too. For me to be able to do low bar squats I have to have fingers only on the bar with wrists pinned way back to get into position and keep from having elbow pain. I seem to get no ill effects from this grip so far though.
I cross arm it. My wrist just don't bend that way. I did see a cool video somewhere where you can use lifting straps. The part that would go around your wrist goes on the bar then you pull it tight and wrap the part hanging down around your hand.
I've gotten pretty good at stabilizing the bar with minimal discomfort but it's still weird having the weight on the front half of the body.
weighted chinup
Well-known Member
Cross-armed is much better than the strap method, so you're not really missing out on anything haha.
Wrist flexibility...using the rack position / Olympic grip can be a real pain, mobility plays a larger role because lat and tricep tightness will make it difficult to keep your arms up high.
If cross-armed is nice and stable than the only real advantages for using the rack position on front squat that I can think of would be a slightly more upright / stable upper back and a little more torque from shoulders. If front squat is just an accessory movement in training then those 'advantages' aren't even worth worrying about. But using the rack position in training is a lot of fun imo.
Well when I don't have workouts to post I post food.
Did a little prep cooking plus dinner tonight never guess which one I ate.
Cooked all that and 5lbs of chicken. Was at 212 tonight. Happy with the weight gain but at the same time I want to make sure I don't have to do any serious cutting to do my lifts at 198. I'm sure once Sheiko will keep me in check.
That T-bone was 1.72 lbs. and amazing
Cooked all that and 5lbs of chicken. Was at 212 tonight. Happy with the weight gain but at the same time I want to make sure I don't have to do any serious cutting to do my lifts at 198. I'm sure once Sheiko will keep me in check.
That T-bone was 1.72 lbs. and amazing
Sheiko block 30 week 1 day 1
Fuck. That's all I have to say about that. I'm starting to think @Docd187123 and @brutus79 don't like me and this is a trick. 2hrs and 55mins later it's done. Double squat double bench is a bitch. Doable but a bitch non the less. Weight at end of session 208. Back help up better than expected. The break did me good. You all will have to excuse me while I go eat everything in my house.
Fuck. That's all I have to say about that. I'm starting to think @Docd187123 and @brutus79 don't like me and this is a trick. 2hrs and 55mins later it's done. Double squat double bench is a bitch. Doable but a bitch non the less. Weight at end of session 208. Back help up better than expected. The break did me good. You all will have to excuse me while I go eat everything in my house.
Oh my god...do I really want to do this. These are definitly poptart workouts.
Another side note for guys that have been following close. I switch back to good belt and hiked way way up and pulled that fucker as tight as I could. Only felt the rub one time out of 30+ reps with it. Also the SBD sleeves are pretty fricken amazing. Zero knee issues great pop outta the hole
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