Bench is all there is

A place for vegan athletes from all levels and sports to keep their training journals.

Moderators: hardcore iv, fredrikw, JP, stateofflux, bronco

Re: Sex-charged fop blew my junk TV quiz

Postby Konstantin » Mon Oct 15, 2012 12:37 pm

[quote="ninearms"] Simply avoiding a movement that hurts without fixing why it hurts is no long term solution



I think that's probly right, currently my mindset is that squats have caused me enough discomfort to makle not doing them again a fairly pleasant prospect. My vague plan is to get a decent break from them before making any sort of attempt to return. Returning now scares me with the prospect of some sleepless nights and I want to avoid this. The next step before I do this is to work out who's going to help me get back there. There are some possibles in the gym, one is injured, another is not around at the moment, but they're people I want to ask about this.

The leg press feels a lot more comfortable, less pressure on the lower back, and seems to spread the weight a lot more evenly. My osteo (who's also a lifter) said it would make more sense for me currently. What are the injury risks as you see them?
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Re: Sex-charged fop blew my junk TV quiz

Postby ninearms » Mon Oct 15, 2012 1:13 pm

[quote="Konstantin"]The leg press feels a lot more comfortable, less pressure on the lower back, and seems to spread the weight a lot more evenly. My osteo (who's also a lifter) said it would make more sense for me currently. What are the injury risks as you see them?


With the leg press there is the potential for the lumbar spine to lift off the pad at the bottom of the movement, creating ideal circumstances for disc herniation. Plus you can use stupid amounts of weight - I don't see how switching to a movement that allows you to load the spine even more is somehow safer than squatting.

What I would suggest:

- Restore mobility so you can perform full, unloaded squats correctly. http://www.mobilitywod.com is an excellent resource.
- Add weight via goblet squats, then progress to front squats.
- Get a really strong UPPER back. Once the thoracic spine collapses the lumbar spine invariably follows.

Don't bother with back squats. The front squat is harder but uses less weight, and it's self-limiting - unlike a back squat you can't grind out a front squat if you get out of position. One of the keys to not getting injured is knowing when to stop, and being able to dump a lift that's over your limit or out of position. It's much easier to dump a front squat.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
User avatar
ninearms
Perked Member
 
Posts: 6045
Joined: Mon Jan 15, 2007 1:07 pm
Location: Leicester, UK

Re: Sex-charged fop blew my junk TV quiz

Postby Konstantin » Sun Oct 21, 2012 6:04 pm

Sounds a solid plan.

Mon 15 Oct
88.2kg

Row
3@85, 3@90
3x3@100
5x5@50

Bench
10@60
3x3@107.5
5x5@97.5

Lat Pull
70kg: 7,8,7,7,6

Leg press
10@140
10@170

Shoulder press
2x10@15
2x6@17.5

Floor press
3x10@25

Wed - 50 min session

Wide grip pull ups
6,7,7,6,6

Bench
10@60
3x3@107.5
5x5@97.5 (1 fail 3rd set)

Row
3x3@100
5x5@92.5


Fri

Hi rep bench press
60: 20,20,18,16
50: 16,14

Pull up machine
45kg: 16,15,14,13
50:9

Leg press
10@130
10@180
3x8@180

shoulder press
10@15
7@20
6@20

floor press
4x10@15

Sat
3.89 miles in 40:22, 10.22/mile

20 press ups with me lad on my back
sit ups with 24.5 bag:
3x15
14,13,12,15
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Re: Sex-charged fop blew my junk TV quiz

Postby Konstantin » Wed Oct 31, 2012 8:23 pm

Mon 22

Rush 'Chronicles'

Row
4x3@102.5
5x5@92.5

Bench
3x3@107.5
5x5@97.5

DB Rows
2x7@40
2x9@35

Lunges with 20kg
2x10

Wide pull ups
8,8,6

Floor press
3x10@25

DB Shoulder press
2x8@15

Wed
Other disk of Rush

Bench
3x2@120
3x1@120
3x3@107.5
5x5@97.5

Row
3x3@102.5
5x5@92.5

7 Wide Pull ups

Friday
Sabbath 'Cross Purposes'
Row
3x3@105
5x5@95

Bench
3x3@110
5x5@97.5

Lunges (30kg)
3x8

Floor Press
3x15@25

Wide pulls
2x7

Shoulder press
3x10@25

Sat
Run
3.73m 39.18 10.33/m

Bag sit ups
7x15@24.5
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Re: Sex-charged fop blew my junk TV quiz

Postby Konstantin » Sun Nov 04, 2012 7:55 pm

Mon 29th Nov
89.4kg

Bench
10@60
3x3@110
5x5@100

Row
3x3@105
5x5@100

Wide Pulls: 8,8,8,7

Shoulder press
4x9@17.5

Leg Press
2x8@170
2x8@180

Wed
20kg Skull crushers x 15
24.5k bag sit ups x 15
Hindu Squat x 20
One hand bag press 8
Med ball press x 15
Five circuits

Fri
88.8kg

Row
3x3@107.5
5x5@95

DB rows
4x9@35

Bench
3x3@110
5x5@100

Wide pulls
8,8,8,6

Leg press
8@160
8@170
2x8@180


Sun
Run: 3.78m 41.2 10:57/m
Skullcrusher 3x15@20, 3x12@24
Crunch 3x20
Bag sit ups 3x15
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Re: Sex-charged fop blew my junk TV quiz

Postby Konstantin » Sat Jan 19, 2013 4:35 pm

Time to get this much neglected log moving again. The latest is that the upper body is feeling great, the legs are mediocre and the lower back is very fragile indeed. The plan at this stage is to start building up very slowly towards the squat and deadlift.

Full stretching is required, my aim is to stretch hamstrings, quads and abductors on 98% of days during 2013.

Jan 7th 2013
bw 90.6kg
Album: Chthonic

Row
3x3@ 100
5x5@90

Bench
3x3@100
5x5@90

Bodyweight goblet squats: 3x10@0kg

90 deg bent fly
2x10@12.5

Standing 45 deg fly
2x10@10

Bent 45 def fly
2x10@12.5

Lat pull down
10@60
10@65
10@70

Leg press
3x10@120

Wed
DB row
3x10@30

Incline bench
10@60
65: 8,8,7

Wide Pull ups
7,7,6,4

Shoulder press
10@17.5
10@20
2x8@20

Goblet
10@0
10@5kg

90deg fly
10@12.5
10@15

Thurs
30 mins press ups 411
10 mins sit ups 171

Fri
90.3kg
Floor press
10@60
2x5@90
5@95
3x3@100
5x5@95

Row
5x10@80

Wide Pulls
5,6,6,6

Lat pull downs
10@60
10@65
10@70

Goblet
3x10@0

Shoulder press
3x8@20

Standing fly
2x10@10

Sun
Run: 2.86m,@11.06/m 31.45
Flet tough and my asthma is not so good.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Re: Sex-charged fop blew my junk TV quiz

Postby Konstantin » Sat Jan 19, 2013 4:49 pm

Mon 14th

bw 90.6kg

Bench 6x15@60

Row
2x15@60
12@60
3x11@55

wide pulls
6,6,6,5

Leg press
10@130
2x10@140
15@140

Shoulder press
4x8@20

90 deg bent fly
2x10@12.5

Standing 45 deg fly
2x10@10

Bent 45 def fly
2x10@12.5


Wed
DB row
3x8@35

Lat pulls downs
2x10@65
10@70

Bench
3@100
2x2@110
5x2@115
2@110



90deg fly
2x10@12.5

Stand 45 deg
2x10@10

bent 45
2x10@12.5

Fri
Change of plans so I had do to go to the dico gym.

Bench (Smith machine)

3x3@100
5x5@90

Seated upright row machine thing (80kg)
7,8,8,8,8

Leg Press
10@115
10@142
10@151
10@160

Wide Pulls
3x8@20

Shoulder press
3x8@20

Standing fly
2x10@10

Bent 90 deg
2x10@12.5

Bent 45
2x8@15

Stationary bike video game - 6 mins
Sneering at people cos its not a real gym- 12 minutes

Sun
TBA

The lower back is struggling so I'm easing up on the goblets. Not sure what to do.
Stretching - I've missed one day out of 18 so that's about 94%. By the end of Feb I can stanrt looking at my target of 98%.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Bench is all there is

Postby Konstantin » Wed Mar 26, 2014 12:55 pm

I think it's been over a year since I was last here. I'm going to try to get back into VF, maybe a start would be to start logging.

At the moment I'm at the gym 2/3 times a week, I expect it'll change soon to 1-2 sessions per week gym, 1-2 runs a week. Just due to family commitments.

Earlier posts refer to a knackered back and it's OK, but if I squat or DL I take a one way ticket to Pain city, so I bench and do supportive exercises. recently did a 1rm bench at 122.5 kg with 85.3kg bw, and I feel there's more there.

At the moment by Bench programme is 8 sets of 2@107.5kg, changing one set each session from a 2 to a 3 so it will be 8x3@107.5 at the end. Also doing so narrow grip to work by triceps.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Previous

Return to Training Logs

Who is online

Users browsing this forum: Exabot [Bot] and 3 guests