Complete your core training while building strong(er) arms.
12/17/2012 10:03:30 AM -
LOG SUMMARY NOTE:
I will write a new summary note soon as some things have changed and been updated. I will try to get the updated later this week. This is the last summary. It is only slightly outdated but still lets you know what I am training for.
I am in the process of defining what my next chapter of training will be.
I will define this later as more facts come in. Through a series of several MRI's, X-Rays and Multiple Doctor Opinions (more to come) many aspects of my training and my expectations will have to change.
The way things look, as of now, I have degenerative disc disease (aka Osteoarthritis) and two joints are beyond scope repair and at some point in time will need to be replaced. There is also degeneration is every joint we have looked at and the general consensus is that it is pretty much everywhere.
I say this is a new chapter instead of the next phase because while many things will stay the same - there will have to be many modifications and additions to what I have been doing. I also need to do much more research before really describing how this will proceed.
For now I will stay with the same protocol and adjust as needed and note why. Over time I will add things I think will help instead of destroy my joints any further as well as some of my thoughts on the matter.
The journey begins
Saturday - Legs
Training was done with John Meadows and Santana Anderson. I knew this was going to be an insane weekend but also knew I had to maintain some composure because my rehab is progressing (slowly but forward) and I don't want to go back to square one.
Warm Up rehab stuff
LEG CURLS * 4-5 warm up sets of 8 * 3 work sets of 8 * 1 work set - strip set 6/6/6 with 24 partials (to absolute failure).
LEG PRESS * a TON of warm ups. * While I like to take 2 plate jumps John insisted on taking one plate jump thus doubling the sets. We started at 5 plates and ended with 14. The last 4 sets were work sets with the very last one being take very close to failure (I think I did between 16-20 reps). I knew from past sessions I would be able to push hard on this and not screw myself up.
HACK SQUATS WITH CHAINS. * The first thing to note is I suck at these. I have come a very low way but I am very weak on these. My all time best is 3 plates and a quarter per side for 6 reps.
* We used 5 chain per side and I worked my sets up using quarters and plates until I reached 3 plates per sets and did 2 sets of 6 reps.
* John and Santana worked up to 7 plates per side and did back to back sets as seen in this video. While I would have loved to do this the fact on this one is "I suck" and am not sure I could do one rep with the weigh they used.
Leg Extensions * 2 sets to failure
Yoke Bar Squats * I knew I was not going to push this or even try. All I wanted to do was see if I could do one rep with 1 plate per side without any pain. Well, the pain was there so I did as many sets and John and Santana did but just used one plate and did ISO holds right above where the pain hit. After 5 or 6 sets I was also to do a rep without pain so I did one set to failure with 135. I have no idea how many this was but guess between 25-30.
After all this I did more activation and stabilization work for my hip and lower back.
I was VERY sore the rest of the day, was cramping, and could barely walk but none of this was due to my hip so I see this as a good thing.
SLIGHT DUMBBELL INCLINE PRESS * 4 warm up sets of 8 * Worked up in weight to the heaviest weight I could do for 8 reps. This ended up being 130 for 6. This is was off my best but for the way things have been the last 8 weeks it's pretty good. * I did 2 down sets with 70's doing slow and controlled reps.
INCLINE SHOULDER SAVER BAR - REVERSE BAND * 4-5 warm up sets * 4 sets of 5 work sets - working as heavy as I could.
BENCH PRESS WITH SHOULDER SAVER PAD * May warm up sets * worked up using sets of 5 reps to 185 with 5 chains per side. * The last set was a strip set of 3 reps per drop, each drop was 1 chain with the last drop being the quarter. This is brutal drop set because the bottom weight doesn't change until the very last drop. This is how the last set was set up.
Rack only long enough to pull chains off.
185x3 with 5 chains per side 185x3 with 4 chains per side 185x3 with 3 chains per side 185x3 with 2 chains per side 185x3 with 1 chains per side 185x3 135 to failure
FLIES WITH GRENADES AND CHAINS 2 works sets of 15
John, Santana and the rest of the crew went on to do lat work. I have to leave to get to a Christmas party and will train my lats sometime this week.
It was great meeting Santana. Great guy and another one who is very strong and busts his ass in the gym.
, Dave Tate
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