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Personal Journals discussion on Phil's Journal, within the Members Section; I think that you'll hit a point pretty soon where you'll have to change squats to twice a week rather ...


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Old 05-26-2007, 09:46 AM   #121
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I think that you'll hit a point pretty soon where you'll have to change squats to twice a week rather than three anyway. I.E. when you hit a wall and do a back off you'll probably need to switch it over at that point. When I say twice a week I mean you will actually progress twice a week. I would wait until that point before adding a set to deadlifts and then you will simply need to see how it goes.

Another thing that is easily forgotten is when deadlifting becomes difficult to add to you can use adding a set to the same weight as a way to progress. That is, you would do 1x5 at a certain weight and then attempt to add a set to it before again adding weight and doing 1x5 again. This will do a lot more than you think but the question is whether you would get to that point in deads before you're on to something else entirely.

I don't know all the ins and outs of what Rip would recommend to any one individual (maybe Dave does) but in his writings he usually coincides the adding of extra sets to deads with the encorporation of power cleans (at around the time when squats go to twice a week) so that deads are alternated with power cleans. My personal preference would be to keep the deads the same and add a set if possible and save the powercleans for the point at which deads become too difficult since the cleans themselves would be a great dead assister.

Remember that Rips main business is the training of athletes and some a lot of his advice is generalized to suit that. That means it may or may not be apporpriate for any one individual looking to build pure strength. My instinct is to say that if you are progressing on any exercise in a certain way then keep on doing that! You don't fix what ain't broken. The way you are going your deads are getting really strong and there is not particular advantage to adding volume at this stage of the game when you are loading the bar on every dead session.

Just be flexible. It's not going to kill you to try something to see if it works or if it's a detriment to progress. The key is just having patience in the matter.

Last edited by EricT; 05-27-2007 at 11:47 AM..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-29-2007, 06:10 AM   #122
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Thanks Eric...Great advise as usual. The best part of your advise is the last part, "It's not going to kill you to try something to see if it works or if it's a detriment to progress."

I think I'm in tune with myself enough now to notice how a change in routine and/or diet affects my progress. I've already done this to a degree, but I tend to look for validation that it's the "right thing to do".

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What don't kill you make you more strong -- Metallica - Death Magnetic
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Old 06-01-2007, 04:47 AM   #123
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Tuesday 5/29/07

Squat A2G ------------- 3x5 175 lbs
Military Press ----------- 3x5 132.5 lbs
JS Rows ---------------- 3x5 152.5 lbs

Chin-ups --------------- 1x8 2x6


Thursday 5/31/07

Squat A2G --------------- 3x5 177.5 lbs
Bench Press -------------- 3x5 202.5 lbs
Deadlift ------------------ 1x5 235 lbs

Skull Crushers ------------ 2x8 75 lbs

Notes:
Tuesday was crazy at the gym. Since Monday was a holiday, a lot of the Monday night guys came in on Tuesday. I had to wait for a squat rack while one guy was deadlifting in one rack. Yes, he removed the safety bars and was deadlifting IN the squat rack. And another guy was doing barbell curls with an Olympic bar (and a few small plates) and using the safety bars of the other squat rack to hold his bar between sets. I'm still new to lifting and proper etiquette at the gym, so I don't know if these are acceptable practices or not, but I do know I was pissed. But when I finally got a rack, I was in my own little world and had a good workout. I think my anger helped because I felt real strong (or maybe it was just the two days rest).
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Old 06-06-2007, 08:52 AM   #124
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Saturday 6/02/07

Squat A2G ------------ 3x5 180 lbs
Military Press ---------- 3x5 135 lbs
JS Rows --------------- 2x5 (1x3 1x2) 155 lbs

Chin-ups -------------- 1x8 1x7

Supersets:
Dumbbell Curl ----------- 2x8 30 lb
Scull Crushers ---------- 2x8 75 lb

Tuesday 6/05/07

Squat A2G -------------- 3x5 180 lbs
Bench Press ------------- 3x5 205 lbs
Deadlift ----------------- 1x5 240 lbs

Skull Crushers ------------ 2x8 75 lbs

Notes:
I made a mistake loading the bar for Squats Tuesday. It was supposed to be 182.5 instead of 180. I didn't put my washers on the bar because I forgot to write them on my cheat sheet I bring to the gym. I figured it out when I updated my spreadsheet at home.

Deadlift is still feeling good except my grip is starting to worry me. I use the "both hands palms facing toward me" grip. I think I'll try changing to one hand's palm facing out next time.
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Old 06-13-2007, 09:36 AM   #125
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Thursday 6/07/07

Squat A2G ----------- 3x5 182.5 lbs
Military Press --------- 3x5 137.5 lbs
JS Rows -------------- 3x5 155 lbs

Chin-ups -------------- 2x8


Saturday 6/09/07

Squat A2G ------------ 3x5 185 lbs
Bench Press ----------- 2x5 (1x4 1x1) 207.5 bs
Deadlift --------------- 1x5 245 lbs

Skull Crushers --------- 2x8 75 lbs

Supersets:
Dumbbell Curl ----------- 2x8 35 lb
Tricep Kickback --------- 2x8 22 lb

Tueasday 6/12/07

Missed workout because of a family emergency.


Notes:
Time for a change. I currently have three separate pains that have been bothering me lately. I'm going to change things up after I get a few of them cleared up.

My main problem is with my right shoulder. It's been hurting since the end of April so I stopped doing dips. I have to say it hasn't gotten worse, but not really better either. It hurts with Military and Bench Presses. When Pressing, my left side is basically along for the ride while my right side is struggling. I went to the doctor and naturally he told me to stop the presses (pun intended) for a month. I didn't listen because it was not getting worse. He said I have Shoulder Impingement Syndrome. Since it's not getting better either, I decided to stop Military and Bench Presses for a while. These are my strongest areas, so I should get a way with stopping for a while.

Another pain is Squat related. It started during my 6/05/07 workout. I get a pain in my upper left leg just about at the crease between my leg and waist when Squatting. It only hurts when I Squat real deep, which I've been doing for the past month. I don't plan to stop Squatting, but I am going to back off about 10% and not go so deep. I can still go past parallel without the pain, about half way between parallel and as far as I usually go.

My last pain feel like a tendonitis in my upper outer right forearm. Doesn't really bother my lifting, but I feel it when loading plates. Not a big deal, but it's there.

This all adds up to take it easy for a while. The last two weeks I've had to push and pull with everything I have to get the reps in. I feel great afterwards, but I think it's taking it's toll on my 50 year old body. I don't really care about losing strength for a while, after all, I started at the gym to lose weight.

I'm not sure what my new routine will be, but it's not going to be Rippetoe Starting Strength. Maybe a variation, but I want to go to weekly progression.
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Old 06-13-2007, 09:58 AM   #126
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I think, Phil, if you are having that many issues, and it is understandable, you may want to go a different route altogether. If you are thinking a weekly progressed 5x5 it may be that all these problems will come back.

I feel that it is most likely these problems stem from imbalances. First of all you've had longer than some to develop certain dominances and whatnot. Then your recovery may not be quite what it used to be. So on and so forth. But it's probably not just a matter of more rest or lower frequency. That stuff could help for a while but then the weights get really heavy again and you're back at the same place.
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Old 06-18-2007, 09:51 AM   #127
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Saturday 6/16/07

Leg Press
Leg Extension
GHR
Deadlift -------------- 2x5 225
Calf Raises

Chin-ups ------------- 2x8

SuperSet:
Dumbbell Curls -------- 2x8 35
Scull Chrushers ------- 2x8 75

Notes:
Skipped Tuesday and Thursday lifting because of my few pains. This workout was very unstructured. But I wanted to at least do something.

GHR's were very hard. I didn't really do any reps, but I tried about 5 times. I didn't get too far before my hams gave out, even on the negatives. I'm going to keep trying and see if I can get the hang of it.
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Old 06-20-2007, 06:20 AM   #128
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Tuesday 6/19/07

Leg Press
Leg Extension
JS Rows
Deadlift -------------- 2x5 225
GHR

SuperSet:
Chin-ups ------------- 2x8
Scull Chrushers ------- 2x8 75

Notes:
Another "non-routine" workout just to keep active. I did a lot better with the GHR's. Pressing is still out of the question.
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Old 06-27-2007, 06:56 AM   #129
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Friday 6/22/07

Leg Press
Leg Extention
Deadlift

Chin-ups
Skull Crushers

GHR

Notes:
Shoulder and hip still bothering me. Workout just to be in the gym and do something.


Tuesday 6/26/07

Dumbbell Split Squats ----- 8 @ bodyweight 2x6 30 pounders
Cable Pullthroughs -------- 8 @ 4 plates, 8 @ 6 plates, 8 @ 8 plates
Deadlift ------------------ 8 @ 135 lbs 8 @ 185 lbs

Chin-ups ------------------ 2 x 8

Superset:
Dumbell Curl -------------- 2 x 8 35 pounders
Tricep Kickbacks ---------- 2 x 10 22 pounders

GHR
Hyperextentions @ bodyweight

Notes:
This is my last "winging it" workout, but it has some exercises I'm going to start doing. Eric has given me some suggestions about how I should proceed while I'm waiting for my injuries to get better. The initial goal is posterior chain strength and flexibility.

Split Squats were tricky because of balance. I'm going to stay away from challenging weights until I'm comfortable with the balance. Kinda reminds me of when I tried Step-ups a while back. Single legged stuff depends a lot on balance.

For the Deadlift, I'm staying low weight, higher reps and concentrating on form.

I know I did a lot of leg, especially hamstring, work, but none of it was very challenging (except GHR). I was just trying different things. But I was really feeling my hamstrings after the workout.
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Old 06-27-2007, 08:52 AM   #130
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You should basically be putting deads first and then following that with the squat variation, etc...but that can be ironed out.

What you should be focused on more than hams is glutes right now. Your hams are probably firing on all cylinders and will do their job and get stonger just by focusing on this posterior chain work. The glutes are a different story. You really should feel them going to work on the deads, split squats, etc. Hell when you get a real program going they shoud be sore. So it's good that your feeling your hamstrings but you need to be feeling your glutes too. At least the next day or so!

But it's a typical problem and one that actually can lead to the type of hip injuries you have going. When you here someone say that they feel their deads a whole lot in their hams and lower back that can be a sign that the glutes or not up to par. Because order of muscles should be ham then glutes not hams and straight to spinal erectors.

Make sure about your stretching. I really can't stress it enough.

Eric
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