Caporegime
Just take it steady, if all you can do is cardio for now so be it.
No point over doing it and causing more lasting injury
No point over doing it and causing more lasting injury
*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
like Morba said just leave it and if needed go to doc.
I trained on a knee that was "feeling a bit gammy" for a few months and as a result could do no direct leg work for about 4-5 months
you must be itching mate, if i miss just one day i'm craving a workout
but as already said, wait it out and avoid any lasting injurys!!
Caporegime
It's just annoying...It was okay last week, come to this week and its come up again! Not half as bad mind, just if i do the push press motion or any other kind of motion the shoulder doesn't do every day! Aye, I know what its like to have gammy knees, gammy ankle and more!
I'm just itching now, if i stay off too long ill lack motivation!you must be itching mate, if i miss just one day i'm craving a workout
but as already said, wait it out and avoid any lasting injurys!!
Aye, i was just starting to enjoy deadlifts more and more!
Damn annoying to say the least
I did go see a docter, he pretty much just said leave it theres nothing serious done =/
If it gets worse go back.
Well yesterday I managed to finally use the pair of 40's for my DB Incline Press. Was so pleased with myself - if only for the psychological factor of using the last DB's in that row. I needed help to get them up, but managed 5 reps once someone straightened my arms for the 1st rep.
Soldato
Well done dude! It's a great feeling isn't it, I decline pressed the 40s for the first time last week. Will try incline with that weight soon, not quite there yet though.
Caporegime
Incline press with 40s is great work 
Soldato
Thinking of mixing up my routine tonight by doing less reps with more weight for chest and perhaps biceps if I have time...... My previous best for bench press was 40kg for 3x10..... Should I aim for 50kg at 5x5? And if that feels easy enough, ramp it up in 5kg intervals?
Personally would go a bit heavier. Maybe 55/60KG for 4-6 reps x 3 sets
Depends just how 'heavy' you plan on going.
Can always do an ascending pyramid and see how it goes. e.g:
40 x 10
45 x 8
50 x 6
55 x 4
60 x 2
Gauge how your endurance is at particular weights and then next session do a 5x5 gauging your estimate working weight from an ascending pyramid.
Depends just how 'heavy' you plan on going.
Can always do an ascending pyramid and see how it goes. e.g:
40 x 10
45 x 8
50 x 6
55 x 4
60 x 2
Gauge how your endurance is at particular weights and then next session do a 5x5 gauging your estimate working weight from an ascending pyramid.
Going for power lifting comp next year. Will 100% not be attempting Squat, my main lift I'm going for is bench and might try and bust out a deadlift who knows.
I'm going to be following
http://strongestman.org/?p=123
from December for the 9 weeks, will more than likely do that, cut for 8 weeks then do it again for 9 weeks and compete.
Well that's the idea
Also due to shoulder injury I will no longer be doing incline press.
I'm going to be following
http://strongestman.org/?p=123
from December for the 9 weeks, will more than likely do that, cut for 8 weeks then do it again for 9 weeks and compete.
Well that's the idea
Also due to shoulder injury I will no longer be doing incline press.
Soldato
Well how heavy should I go? Normally I just bust out the same amount of reps and sets with the same weight, and I figure mixing it up will only be of benefit. I'm just not too sure on what figures I should be tweaking. I thought the norm when reducing the amount of reps (and increasing weight) was to also do more sets?
I like the ascending pyramid, would you recommend doing a drop set once you peak?
Also bearing in mind I'll also be doing DB Bench, Incline DB Bench, flies, and the wide chest press machine at my gym - im guessing I don't want to use all my energy on just the bench!
I'd aim for something like 80/90% of your 1RM. So say if 40KG is 50% nearer to 65/70KG. However it might not be as simple as working out a sum and adding weight accordingly.
You can do, but don't do this every time. It's good to shock the system but you don't want to be burning it out week after week as it'll be counter productive.
I'd ditch the Wide Press.
Something like:
Flat Bench (Ascending):
* x 10
* x 8
* x 6
* x 4
Incline DB Press (Ascending):
* x 10
* x 8
* x 6
* x 4
Flyes:
* x 10 x 3
Or you could do a 5x5 for your flat bench and then an ascending for your incline, or just some straight sets.
Thing about strength work is obviously it's very draining so ascending pyramid after ascending pyramid may be quite tough.
You can just play it by ear and pick one of the exercises each week to do as an A.P. If you're gong to do 5x5 you need to be consistent with the selected exercise and the order of your workout. No point doing flat bench 5x5 first one week and then deciding the second week to do it after 4 sets of flyes and 4 sets of press.
If you're after something to mix it up perhaps a change of routine may be good? strong lifts? starting strength? or even just doing some slow negatives, static holds or shortening your rest periods may be enough.
Soldato
My deadlifts are progressing rapidly. I did 5x5 @ 112.5kg yesterday and it was easy. Which means my old 1RM of 115kg in the powerlifting thread is looking pretty out of date.
I think I'll have an extra rest day and spend my next workout going for 1RM on deadlift, squat, and bench press.
I think I'll have an extra rest day and spend my next workout going for 1RM on deadlift, squat, and bench press.
Caporegime
Wish I could try max deadlift
Don't own enough weights!
Don't own enough weights!
Caporegime
Going for power lifting comp next year. Will 100% not be attempting Squat, my main lift I'm going for is bench and might try and bust out a deadlift who knows.
I'm going to be following
http://strongestman.org/?p=123
from December for the 9 weeks, will more than likely do that, cut for 8 weeks then do it again for 9 weeks and compete.
Well that's the idea
Also due to shoulder injury I will no longer be doing incline press.
Tricept exercises
Fella, you wanna find a good gym that has people doing board presses, that will help you a lot with this routine
Tricept exercises
Fella, you wanna find a good gym that has people doing board presses, that will help you a lot with this routine
Thanks a lot bud, I train from home and have my own rack, looking to buy a board but is it literally just a board of different sizes so to speak? I also have a training partner so he can do the board stuff
Caporegime
Some places sell boards for lifting, there are plenty of guides on how to make your own though
Had a decent shoulders/bis workout today. Decided to use only dumbells for shoulders this time.
5 sets seated dumbell shoulder press
3 sets Arnold presses
3 sets rear delt raises
a few sets of chinups
4 sets barbell curls
1 set hammer curls to finish off
5 sets seated dumbell shoulder press
3 sets Arnold presses
3 sets rear delt raises
a few sets of chinups
4 sets barbell curls
1 set hammer curls to finish off