Three exercise routine

[Grizzly]

I'm working through the 8 week squat program right now. My elbow is nearly healed, but I don't want to be trying too much shit with it right now, so my routine is simply squats, gm and decline db press(doesn't seem to aggravate my elbow much, so I use it). Should I run the gm's and dbpresses(also done 5X5) on the same loading scheme as the squats or just run straight sets of the same weight all three workouts of the week?

Also, what do we think of broomstick twists? I'm not going to claim to be the leanest fellow in the world, but the photos I have in the photo section are me with a 42" waist. I hardly think I'm fat enough to have such a big waist. I'd really be pretty happy with about 38" and I figure that "loose" obliques might have something to do with it. Even when I used to compete in BB, my obliques were always pretty friggin' big, so that's why I think they might have some influence on it. Anyhow, got any suggestions of exercises to compliment my diet?

 

[Freddy]

Grizz, if your injuries mean that you can only do those 3 moves, than yes, I would structure it like the squats.

Monday, 5x5 with set weight. Add 5-10# each week.

Wed, 5x5, with 70-80% (roughly) of monday's weight. You don't need to increase the weight here every week.

Friday, work up to a 5 rep max.

After a couple weeks, or months of this, when you start really missing reps, drop either monday or friday's workout. I used to drop Friday, myself, but if you wish I think you could keep it instead. Switch to 3x3, and keep working up with even heavier weight, adding 5-10# each week. Eventually, as the weight gets really heavy, you might even want to just work up to a 3 rep max.

After a couple weeks or a month or whatever, and you've hit the top end of the 3x3 work, start the whole thing over. Maybe by then your elbow will be better, and we can re-evaluate things.

Make sense? I think you have my email or can PM me if you want, bud. Take care.

 

[Grizzly]

Thanks Freddy. I was pretty much planning on running this for 8 weeks and then switching to the 5X5. We'll see. Monday I'm going to try and get into the MMA gym and see what happens. I've got nearly full, nearly painless extension of my elbow, so I think I might be good to go. I probably won't throw my hands, but a little wrestling never hurt anybody. Unless, of course, I don't like you and throw you on your face!

 

[Freddy]

Haha, well, keep us updated. I'd like to know how its going for you. Feel free to PM me your training journal every day so I can peak at it if you'd like.

 

[GeaR_and_SauCe]

When you reach the point where you are doing 3x3 twice a week, does that mean you are only hitting the gym two times a week?

 

[Freddy]

When you reach the point where you are doing 3x3 twice a week, does that mean you are only hitting the gym two times a week?

Yes, thats it.

 

[Bob Smith]

Also, what do we think of broomstick twists? Even when I used to compete in BB, my obliques were always pretty friggin' big, so that's why I think they might have some influence on it.

LMAO!! Im gonna start calling you Denise Austin for considering something as foo-foo as broom twists!

 

[GeaR_and_SauCe]

foo-foo is the new word. it gets thrown around a lot lately =)

 

[Madcow2]

I'm working through the 8 week squat program right now. My elbow is nearly healed, but I don't want to be trying too much shit with it right now, so my routine is simply squats, gm and decline db press(doesn't seem to aggravate my elbow much, so I use it). Should I run the gm's and dbpresses(also done 5X5) on the same loading scheme as the squats or just run straight sets of the same weight all three workouts of the week?

Also, what do we think of broomstick twists? I'm not going to claim to be the leanest fellow in the world, but the photos I have in the photo section are me with a 42" waist. I hardly think I'm fat enough to have such a big waist. I'd really be pretty happy with about 38" and I figure that "loose" obliques might have something to do with it. Even when I used to compete in BB, my obliques were always pretty friggin' big, so that's why I think they might have some influence on it. Anyhow, got any suggestions of exercises to compliment my diet?

I don't know much about your elbow injury but it doesn't sound like you are at 100% or close if you are using decline only and are pleased that you can almost fully extend your arm without pain. I'd use some judgement as to how hard you want to push it. The worst thing in the world is to be almost back and reinjure yourself (from experience). I can see the sets of 5 but the thought of really pushing it to get your best 5x5 or 3x3 makes me cringe as the last sets are going to significantly challenge you by design (and I'm guessing you are avoiding the 1x5/1x3). Like I said, I don't know the extent or nature of the injury but the risk/reward sounds like it isn't there for pressing right now. Assuming I'm making sense and I'm not missing anything, go with the squats/GMs but don't push the presses too much. You can still scale the volume and intensity using the movement but I'd avoid pushing your limits.

As for broomstick twists...I'm a Jane Fonda fan myself but even Jane would likely point out that the reality is that you likely have a thick waist. No amount of conditioning your obliques is going to make them disappear or shrink. It's your core and unless you want to give up squatting and any other lift that is more intense than a tricept kickback you won't be able to loose the musculature there. Learn to love it. It provides stability, protects you from injury, and allows you to mobilize your body's full strength.

As for what you can do to compliment your diet - here are a few things: http://attr-search.ebay.com/Jane-Fonda_VHS_Exercise-Fitness_W0QQa15964Z17090QQalistZa15964QQcatrefZC12QQfromZR8QQfsooZ1QQfsopZ1QQgcsZ1079QQpfidZ1237QQpfmodeZ2QQsacatZQ2d100QQsatitleZQ22JaneQ20FondaQ22 Here's a gem too:http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&category=309&item=6359182169&rd=1

 

[Grizzly]

I don't know much about your elbow injury but it doesn't sound like you are at 100% or close if you are using decline only and are pleased that you can almost fully extend your arm without pain.

LOL Yeah, I was only sort of serious about it being better. It's better by Grizzly standards which state only "if it isn't excruciatingly painful/bleeding profusely/compound fractured/otherwise incapacitated, then it's good to go".

To be honest, I don't know if it is a injury, per se. I mean, I guess it has to be, but I woke up one day and I couldn't fully bend or fully straighten my left arm at the elbow. Pretty fucked up. The night before I hadn't even done much. I spent an hour or so beating on a 20 year old kid, so I shouldn't have injured anything. About the only thing I can think of is that I threw a jab that didn't connect and I hyperextended my elbow. It's really kind of weird.

ps- are you calling me fat?

edit- "Learn to love it. It provides stability, protects you from injury, and allows you to mobilize your body's full strength. "

Don't forget "and makes pants really hard to find." LOL

 

[Madcow2]

I hear the pants thing. I couldn't resist the links. If you laughed half as hard as I did you might have further injured yourself.

If this elbow thing continues over a long period, you need to see a ortho.