Strength work:

-Squat: 325lbs 3x5. Felt really good. This is a personal best at this weight/rep scheme.
-Press: 160 3x5. Challenging, but got all my reps in which is a big improvement over last week. Last rep, last set was a ggggrinder.
-Power Cleans: 175 5x3
-Chin Ups +35lbs 3x8
-Dips 3x15

7/2/2012 2:29:55 PM

I've been going to the World Gym near my apartment instead of the one by the construction trailers the last couple of days, and I think I'm going to switch to this one regularly. The crowd there is in a lot better shape, probably due to the close proximity to Andrews AFB and other bases in the area. I wish they had free standing squat racks, but it's hard to knock a gym that has a power cage and a deadlifting platform. They also have a ton of the cybex ellipticals that I like so much, which is a huge plus. I really want a piece of cardio equipment in this apartment.

My squat workout felt really good today. I had abandoned squatting for the last four months while I did DC style training, and now that I've gone back to volume training I can see that I really did make strength gains on legs without squatting. I had two incredibly easy sets of ATG 405x10, and a set of 315x10 where I stopped about 2' short of lockout each time. The no lockout set did make me realize that I don't have the tolerance to the burn like I used to, because I quit due to the severe burning sensation even though I probably had the strength to knock out 5 more reps. I attribute this to being on DC for so long.

7/5/2012 7:52:07 PM

You are a beast! I am praying for a 405x1 PR by the end of the year.

Strength Training Today:

-Squat: 330 3x5
Press: 172.5x2. 162.5x5, 4 (fucked up and loaded 10lbs over on my first set, messed me all up)
-DL: 385x5
-Chin Ups +45lbs 3x8, 6, 6
-Dips x 20, 12, 10. After the first set of 20, I did the next sets with a very slow cadence to feel teh burnz.

7/6/2012 3:20:34 PM

Strength Work:

Squat 335 3x5. New personal best for 3x5!
Bench 220 3x5. Felt pretty good.
Power Clean 180 5x3
Chest Supported Rows 3x8
Dips 2x12
Curls 2x12

7/9/2012 4:42:47 PM

^^^ that is pretty beast, im also chasing that 405 x 1 squat

7/9/2012 5:00:25 PM

Quote :

"that is pretty beast, im also chasing that 405 x 1 squat"

How are you programming your squat training?

7/9/2012 8:55:42 PM

ive been doing 5/3/1 for a couple months now

7/9/2012 10:02:48 PM

Nice, I liked 5/3/1 a lot. However, unless you program it as an accessory movement, squatting only once a week isn't enough for me.

I was able to get a 385x1 PR while on it though.

Right now I am squatting heavy twice a week (mon/fri), and then doing a lighter squat variation (front squat, box squat, safety squat bar) between them on Wednesday. I think this will allow me to keep pushing my 3x5 max up for a couple more months... hopefully culminating at 405x1 in late Fall.

Who knows though, they way I've been accelerating the bar, I may be almost at 405 right now. Won't know until I try!

7/10/2012 10:05:06 AM

So I am 3 months post-microdiscectomy. And I couldn't be happier with my recovery, in just 5 weeks after surgery, I was able to return to body weight movements (pushups, pullups, squats). And at 6 weeks I played around with what I can and can't do. I think it was important to get my back mobile again, so I slowly incorporated the bar after the 6th week. Not going heavier than 20-25lbs though. I've noticed that the more I retrained these movements the more flexible and loose my back felt.

I still have nerve signs after bar movements, but nothing that I experienced when I first ruptured my disc. Any movement that required picking the bar up from the ground is questionable at this point, so I try to avoid it. It just feels unstable and I'm getting this "pink", so I think the surgery sight is still healing. I don't feel 100%. Those that I have talked to who have had the same surgery said, expect to fully recovery 6 to 8 months. To feel 100% again, that is.

So I think I am going to drop weights altogether and focus on strengthening my lower abdominals for stability.

I need your suggestions Matt, for someone who's had surgery.

7/13/2012 11:50:42 AM

It's really hard to give internet advice for something like that...

Low ab exercises are usually external oblique movements. When done correctly, reverse crunches (with an anchor like a med ball or fixed handles), hanging ab raises (where you focus on posteriorly tilting the pelvis, not just raising the legs), glute lock planks (where you create posterior pelvic tilt to engage the glutes and abs in a lock together); are all great choices.

However, you aren't just suffering from "weak lower abs". You have a movement pattern dysfunction. Your ability to stabilize the spine with paraspinal, abdominal, and hip musculature is compromised.

You have to learn how to use the right muscles, at the right time, for the job. This takes proper, frequent practice.

Are you in Raleigh? If you want to come by during a time I am slow, we can go over some of your movements and see what I can help you with and what you need work on. Usually my early afternoons are wide open.

7/13/2012 1:00:50 PM

Oh and i meant "pinch", not "pink". Brain fart.

No I am not in Raleigh. And yeah I have been told by several physical therapists that my movement dysfunction comes from several things, pelvic tilt is one of them. I'm probably just going to work on correcting these things with a professional in the fall. I'm in no hurry; it's not like I am training for anything. From here on out, it's working out for health and longevity and not like I am training as an Olympian. Learned the hard way.

[Edited on July 13, 2012 at 2:29 PM. Reason : ...]

7/13/2012 2:22:02 PM

MattJMM2 - What's your opinion on kettlebells? I just recently tried them at the local Y and am a big fan. Not sure what my goals are besides just being fit, but thought I would throw it out there.

7/13/2012 2:49:29 PM

AC - Look for either a sports Phys.Therapist or Chiro who is SFMA certified or a trainer who is FMS certified. I took the FMS cert and it really helped my understanding on how to correct movement.

It sounds like you had pretty bad anterior pelvic tilt (APT) which led to a disc herniation from repetitive heavy loading without proper stability. When overextended in APT, the vertebrae are resting and stabilized bone-on-bone and this is not a good thing.

Sounds like you know you need to correct it by strengthening your abs... Focus on posterior pelvic tilt movements like the ones I listed. Mastering "glute lock" (a term I may have invented), which is full/hyper extension of the hips (not low back!).

This is a good movement/position to master:


Bret is a little goofy, but most of his stuff is really good.

Quote :

"What's your opinion on kettlebells? I just recently tried them at the local Y and am a big fan. Not sure what my goals are besides just being fit, but thought I would throw it out there. "

Kettlebells, like any other training implement, can be great. They also can be dangerous.

Most people, and trainers, do not know how to teach the KB swing, or its other main movements. However, if you can do them right, they are really great and can train explosive power endurance and really give you a metabolic stimulus.

Some people will argue that the way the KB loads the hands and wrist is superior to dumbbells for a few reasons (that would take me awhile to explain). My opinion is still out on it. KB's are not my specialty but I am pretty damn good at teaching the swing and snatch.

I use KBs about 10% of my training with my clients. Usually doing swings, goblet squats, snatches, or floor presses.

7/13/2012 4:23:08 PM

Thanks, I'll look for videos on those different movements!

7/13/2012 4:55:54 PM

After a mediocre work out today, I've decided that my current lifestyle can't sustain heavy, high volume and frequent training. On Monday I am going to try a slightly less intense program.

Lesson learned: The more tonnage you are moving a week, the more sleep and calories are required. I am on running deficit on both But the hard work is paying off! My business is coming together. Feels good man

7/13/2012 9:43:20 PM

Every so often I get epididimytis from weight lifting. it sucks and is mildly annoying, and feels like a shot to the nuts. It is not a hernia, as I once went to the doc about it. nowadays, i pretty much dont go to the doc and just let it go away on its own.

7/14/2012 8:51:31 AM

Tonight will be a Squat variation (8x3), Deadlift variation (or gh raise for 3x8), and ring work.

I love these days.

We use these to bridge gaps between our training and daily schedules. I'm mostly looking foward to the assisted iron cross work.

7/15/2012 5:52:18 PM

Strength Work:

A1.Squat 185# 4x8
A2. Wall slidesx8
B1. Press 165 3x3
B2. Hip External Rotations stretches
C1. Chin Ups +45# 3x8
C2. RFE Split Squats 25#DBs 3x10
Skull Crushers w/ Chains 3x12

Wrote a new program for myself that will be interesting. It is 4days/week with 2 full body days, 2 upper/lower body days.

My goal is to get the strength and systemic adaptations of full body work, and the benefits and recovery of doing a split routine.

The breakdown is:
Monday: Full Body, lower body volume / Upper body intensity
Wednesday: Upper body power/dynamic work w/ repetition effort work at end.
Thursday: Lower body power/dynamic work w/ repetition effort work at end.
Saturday: Full body, upper body volume / lower body intensity.

7/16/2012 2:47:37 PM

Have you looked into Westside? If you're after strength gains with less overall volume, that seems like the best (and proven) course.

7/16/2012 3:58:42 PM

I swear to god, nothing sucks the testosterone out of a gym then a bunch of nasty menopausal old women attempting to lift weights. Its fucking nasty and pointless.

I go to a pretty pimp gym. It has all the amenities and luxuries, but really the main reasons I use it is that it is very close to my house and is a full gym that is 24 hours. Now dont get me wrong, I like a nice gym that is clean and has a large variety of equiptment, but I dont use most of the luxuries and this gym tends to attract the soccer moms, fatasses, dumbass teens and old women that have no place under a bench press or a squat rack. There is a small group of harcore lifters, bodybuilders and fitness enthusiasts, but there are far too many rejects as well. I try, as my schedule allows, to lift weights later at night when the undesireables are no longer there, but sometimes i need to get a lift in during peak hours.

At times, I do miss my old gym from like 2005-2008, it was old, dirty, dingy and the only people that trained there were hardcore lifters.

7/16/2012 5:59:45 PM

Yes, I ran a westside template for about 3months earlier this year and made some decent gains and hit some PRs, but I backed off BC I felt like I was going to get injured. I was probably choosing some of the wrong variations to ME (good mornings), but I felt pretty banged up.

I may approach something similar to it by modifying the program I've written now. I plan on utilizing ME, DE and RE work, just not in westside's exact programming. I am not a AAS + geared power lifter.

7/16/2012 7:52:33 PM

Yeah...I made my Westside a 4 week cycle for lower ME Days (squat, deadlift, squat again, good morning). Seems to be going well so far...my knee (chondromalacia issues in the past) feels better than ever...granted I was squatting heavy twice a week before. I think the volume is much better and I'm still seeing gains.

Glad your business is going well.

[Edited on July 16, 2012 at 8:33 PM. Reason : ]

7/16/2012 8:31:34 PM

Thank you! I am putting in a lot of time.

What does a ME squat work out look like for you?

[Edited on July 16, 2012 at 9:14 PM. Reason : ']

7/16/2012 9:13:46 PM

ME Squat would be:

Work up to 1RM squat/variation

2 accessory movements (examples listed)
Glute ham raises
Banded Kettlebell swings

I usually do a CF Metcon with similar muscles being used (w/o caring about CF, you would instead do another 1-2 accessory movements)

I usually end with core (ghd situps, l-sits, toes-2-bar, weighted planks) and accessory burnout (100 banded good mornings or leg curls)


When I get my sled, I'll be adding 15 mins or so of that in at the end or an hour after (coaching a class breaks up my workout time)

[Edited on July 17, 2012 at 1:38 PM. Reason : ]

7/17/2012 1:37:49 PM

I am more curious about how west side has affected your lifts...

What are you squatting? Benching? DLing? Overhead Press?

7/17/2012 1:45:01 PM

Hard to say exactly because I haven't really repeated yet...after next week I'll start repeating lifts. Some lifts in this cycle...I had a 410# deadlift which felt pretty easy, 250 bench, 305 squat to a box at 12", 240 power clean, 170 snatch...overhead pressing still sucks, but my strict handstand push-up number have skyrocketed. I still feel like its very early in the program but I'm happy with the results so far.

7/17/2012 2:22:39 PM

Right on, I felt the west side template I threw together was OK... and it did give me some new PRs; but i felt like it wasn't sustainable after about 2-3months.

Maybe I was being a pussy, but every week going up against weight that can potentially injure me if I made a false move was daunting. This really started hitting me when I was doing good mornings and front squats for 300+

7/17/2012 3:44:35 PM

Front squats are easy to bail, but good mornings with that much would def be scary, which is why Westside says to stay in the 3-5 rep range for GMs.

I'm comfortable bailing a lift if need be, but if you set up the program correctly and rotate enough exercises, you really shouldn't ever be failing.

7/17/2012 9:39:33 PM

Well this little discussion is moot for a bit...

I managed grade II calf strain this evening being a dummy.

I set up 2 bands with a harness and was having an athlete use it for resisted in place sprinting... It looked pretty fun so I strapped in and give it all I had. Then POP!, it felt like someone beamed me with a tennis ball in the back of the calf.

Should be interesting on how this affects my business Hopefully I can rehab it ASAP. Won't be doing heavy leg work for awhile though

7/17/2012 10:05:20 PM

it's amazing to me how many people i see deadlifting with their head turned to the side, watching themselves in mirrors to "check for back rounding" i guess.

seems like a pretty solid way to blow a disc.

7/18/2012 8:59:14 AM

Neck position is a big issue with a lot of lifters. Either turning to watch them selves in the mirror, or hyper extending it to look up.

Optimally you want a "packed" neck. Chin tucked with the crown of the head pulled up, essentially trying to make a double chin. A cue I use a lot is "Chest up, chin down!"

7/18/2012 10:19:25 AM

That sucks, Matt.

On a completely random note, have you heard of Customfit meals ?

We just started carrying them and our members LOVE it. Mostly paleo stuff...makes the nutrition side of working out easy.

Let me know if you want to meet with the guy (you get a small cut and possibly cheap or free meals)

customfitmeals.com

7/18/2012 11:29:18 AM

I've heard powerlifters claim that straining their neck up helps during a max effort lift. I don't see how that could be possible, but many people believe it. Even though I try to keep a "packed neck", I'm more likely to break form when the weight gets heavy.

7/18/2012 12:21:21 PM

Generally, going maximal will always cause a breakdown in form and positions. I'm not talking training maxes, I am talking PR, ball busting attempts.

Packman, customfitmeals.com looks awesome! I will definitely look in to this. Thanks

7/18/2012 2:21:48 PM

That custom meals site seems like such a cop out, basically weight watchers with stricter macros. Making delicious healthy meals on your own is part of the fun. Getting some microwave dinner from the internet just seems so silly.

7/18/2012 3:07:07 PM

I think normally I would agree with you, but with time restrictions and increased hecticness of my schedule, i actually hate cooking all the time. Most people that do this at my gym don't rely solely on this for their nutrition, but mainly as an easy healthy way to do lunch at work or dinner if they work late. On a perfect world, people would prepare all their meals themselves...but the world isn't perfect. I'll gladly pay for someone to prepare healthy meals for me.

Also, it's all based in NC. All of their hormone/antibiotic free meats are soon to be upgraded to grassfinished as well.

From the busy gym goers standpoint, this is one less hurdle they need to tackle in their life.

[Edited on July 19, 2012 at 10:12 AM. Reason : ]

7/19/2012 10:08:16 AM

I'm in the middle of moving to a new place, I am currently stricken with pneumonia and I'm going on vacation for a week starting Sunday.

My workout routine has been officially nuked

7/19/2012 10:24:39 AM

This is a squat you guys. Now go PR tomorrow!
http://msn.foxsports.com/video/shows/athlete-village-hub?vid=e683a84b-9795-4006-aff5-7f525651d1e2

8/1/2012 8:26:24 PM

Ahhh... Another fine example of great athletes making good coaches.

"We don't go that low cause... uh... you don't have to" (not an exact quote)

Fucking horse shit... They don't have their athletes go that low because they don't know how to train them to attain a full squat. And neither of the squats they showed were full depth.

[Edited on August 2, 2012 at 6:36 AM. Reason : ;]

8/2/2012 6:33:11 AM

Well both my orthopedic surgeons said going too low is hell on your knees, so that's good enough for me

8/5/2012 11:30:35 PM

Going below parallel is better for your knees, when done correctly.

If squatting below parallel was hazardous on the knees then going to the bathroom would knee traumatizing event.

Both your orthopedists are speaking out of their ass.

I will add that most people do not squat correctly, then get knee pain and blame the squat for being too dangerous.

In order to squat correctly, you have to be able to get in to correct positions. Correct position is dictated by correct alignment, balance, and timing. To acheive that you have to have correct mobility and stability. Two things most people are lacking in at least in some way.

Performing correct full range squats, and progressively loading them in a way that allows you to maintain optimal alignment and technique is one of the mos therapeutic things you can do for your body.

[Edited on August 6, 2012 at 8:40 AM. Reason : moar words]

8/6/2012 8:34:37 AM

but I don't have 200 lbs on my shoulders when squatting

and one of my doctors was the team surgeon for the Knicks for over 20 years, as well as a few Olympic basketball teams. just saying what I was told...

8/6/2012 8:41:32 AM

Watch that video again of how the olympic athletes are being taught to "squat".

Pro ahletes/coaches are notoriously bad at coaching strength movements.

8/6/2012 9:04:18 AM

If that's really how they're being taught to squat, I have to scratch my head as that looks really easy

8/6/2012 10:07:48 AM

http://articles.elitefts.com/training-articles/why-the-hell-would-i-want-to-half-squat/

8/6/2012 12:39:00 PM

What's if you're trying to take a shit, but the toilet is below parallel? Do you hover?

8/6/2012 2:21:42 PM

Anybody ever had an issue with shoulder impingement? I haven't been able to bench in almost 2 months.

8/6/2012 9:08:08 PM

I've had a few shoulder flair ups over my lifting history... Back off the heavy benching, and do some shoulder rehab (mobility + stability) work.

It's fairly straight forward to correct once you figure out what needs to be fixed to prompt optimal alignment.

8/7/2012 5:30:31 AM

I started doing this today. Are there any specific exercises that were really effective for you?

8/7/2012 1:27:07 PM

I skimmed that video and it looks like it has some decent movements to help with scapulohumeral (arm/shoulder blade) rhythm and mobility. I'd also look in to foam rolling/self myofascial release.

The movements that helped me, and what will help you, could be very different. Yours might be from a combination of pec tightness, lack of low trap recruitment, weak external rotators. Knowing what to do is hard unless you know what to look for.

Luckily, you can hit it with a shotgun guess/check approach. Figure out what movements you have a hard time with, or what causes pain, and then work backwards to figure out how to hold opimal alignment through that range of motion. Generally, optimal alignment is that the humerus is in a neutral position inside the glenoid.

8/7/2012 2:08:03 PM