Yellowjacket has to fix his Armour. (Yes, that's a Canadian Spelling)

[Yellowjacket]

Hi Warriors,

I'm a newbie here but very much not a newbie in the gym.

A bit about me.  I'm 6'3" with long arms and legs which makes strength training 'interesting' at times, but I do it anyway.  Here are some PRs set from the last challenge.  
Deadlift:  385lbs for an easy single

Squat: 315lbs for a single

Bench Press.  240lbs for 4.

Bentover barbell rows.  220lbs x 5

My 'inclination' is a Warrior Ranger hybrid with more of a warrior side.  I train more in a traditional bodybuilding style with strength movements thrown in for fun.  In my personal experience, I've always needed recovery time for joints and tendons so I can't lift heavy straight 3 days a week.  I tend to rotate lifts and only lift heavy tops once a week per joint.  So, one heavy lift that involves hips and one that involves shoulders.  The times that my PRs have jumped most have been not when I keep grinding heavy weight day after day, but rather, when I focus on weak points in my physique.  It's great to come back to a lift 5 months later and find that it has 'magically' increased 30lbs.  I want to build the body, not destroy it!

OK, preamble is done.  What are my goals?  My main goals have not changed from last challenge but this time, they will be more implicit.  Rather than stating my process, I'll just state the goals.

Main Quest:

Fat Loss.  1lb per week, nothing more.  If I lose too fast, I eat more.   200+g of protein per day and lots of veggies.  Regular refeeds to stave off metabolic adaptation.  Carbs in morning (Oats), preworkout, and post workout only.  Log calories, take progress pics, etc.

Side Quests:  This is important stuff, and stuff that absolutely NEEDS to be addressed so it will be the focus of my weight training throughout the challenge.  Bear in mind that the weight training has been going on for years so I'm not developing a new habit here.

1).  Correct muscle imbalances.  Strengthen

i. front of neck to restore strength balance with neck muscles.

ii. Strengthen Rotator Cuff, Core, and Lower back.  

iii.  Strengthen Delts.
(There are exercises and form alterations I can do to fix all this.  If you want clarification I can discuss this)

 

2) Increase flexibility.  I realized that problems I thought were due to height are actually due to flexibility.  I can't touch my toes because my hips currently don't bend far enough.  I am going to increase neck, shoulder, and hip flexibility via regular stretching.  I know stretching 'derails strength' but I'm not going to worry about lifting heavy for a bit.  This is so that I can lift more safely laterl on.

 

3) Reprogram form for Squats and Deadlifts. 

For Squats, I had a tendency for my strength to derail because I'd lose control near parallel.  The problem was that my hips would lock up and I'd start folding in half trying to get the extra depth.  This moves the body out of an advantageous lever position which makes it work much harder than necessary to move the weight.
Following stretching, I will practice squats without resistance and then overhead squats with light weight.  I'll alternate overhead squat sets with back squats as I try and perfect my form adjustments.

For Deadlifts, I'm following Elliot Hulse's advice  and working on learning how to engage my lower back.  My hams and glutes are currently engaged well in the motion so I just need to get the lower back better involved.  The hip flexibility is also inhibiting this motion and making it hard for me to keep my lower back as flat as I would like.  It is not a problem but it can become one.  

Once the form is well practiced, then I can worry about moving real weight!

4) School.  I have to start my Thesis (Orchestra Piece) and get some serious progress made on my Research Project.  Serious progress = at least a page a day 5 days a week for Research Project and 10 measures a day, 5 days a week for the Thesis.  

[AshPS]

I'm here......... and sub'd! lol

[Yellowjacket]

Yay for a fan club!  Where is that Donar guy?  Isn't a 'Donar' a type of food or something?  Oh wait, that's Donair!  Why am I always thinking about food?  Perhaps I should include a few recipes this time around?

I'm **TIRED**  Should not be allowed near a keyboard right now.  OOO, pink bunnies!!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

P.S.  Do any of the more experienced lifters know how to mitigate / solve torsion issues?

[AshPS]

Lol,

 

Donar is probably sleeping. Like it sounds like you should be doing. (Ash nodding, lol)

[Donar]

Yay for a fan club!

 

I'm in! ....and subscribed. *nodding

 

 

Yay for a fan club!  Where is that Donar guy?  Isn't a 'Donar' a type of food or something?  Oh wait, that's Donair!  Why am I always thinking about food?  Perhaps I should include a few recipes this time around?

 

 lol Donar is the german god of thunder....RAWR!

 

I'm **TIRED**  Should not be allowed near a keyboard right now.  OOO, pink bunnies!!!!

 

Get dat sleep!

 

 

 

Lol,

 

Donar is probably sleeping. Like it sounds like you should be doing. (Ash nodding, lol)

 

Indeed. We should all be sleeping more.

[Choronodon]

 

P.S.  Do any of the more experienced lifters know how to mitigate / solve torsion issues?

 

Out of curiosity, what kind of torsion issues? I only ask because I have torsioned / twisted tibias, my feet have an externally rotated bias.

[Yellowjacket]

I feel like my torso is rotating at the hips.  Like the weight goes forward on the right side and backward on the left.  So, there is some twisting going on.  Of course I try to lift with good form and I monitor this stuff but I'm definitely wanting to address muscle imbalances as much as possible.  

[bluekiwi1]

 

Rawr!  Sleep!  Rawr!  I stalk Gud!  Good Luck! 

[Donar]

I feel like my torso is rotating at the hips.  Like the weight goes forward on the right side and backward on the left.  So, there is some twisting going on.  Of course I try to lift with good form and I monitor this stuff but I'm definitely wanting to address muscle imbalances as much as possible.  

 

Do you video yourself? It can be a great way to catch if you are pronating or supinating....

I still have strong urges to pronate due to my crazy quad imbalances....its the body's way of trying to search for mechanical advantage....

 

Take the video from the front at hip level.....then you can see if you are spreading/narrowing your knees when going into and out of the hole.

You also might pick up something in your lower back or glutes causing the bar to "dip" to one side or the other.....

 

Just guessing/throwing some spitball-type ideas.....

[Yellowjacket]

So the real trick is to try and force the body into correct form with light enough weight that you can still manage it.  I think everyone's body is not quite perfectly symmetrical which can account for some of these weird imbalances.

I wonder if I can videotape this?

[Yellowjacket]

I had a good shoulder workout Saturday.
Definitely have gained strength through the July through Sept and I'm getting more reps with more weight.

My tendons are a bit sore though since I was lifting more in an 8 - 12 rep range on laterals and bentover laterals which is probably a bit low **gasp** for that exercise.  Generally, in my experience, the heavier weights are best left for the pressing movements.

Yes, I did my stretches first.  Stretches for shoulders and neck since this was the joint being used.
 

Overhead Press with modified form.  Trying to tip hips backward and flex the abs to keep the weight off of the spine feels much better.

 

70lbs x 10 reps

90lbs x 10 reps

120lbs x 8 reps.

 

Bentover Laterals.

20lbs x 10 reps (Pause at the top for contraction)

15lbs x 12 reps (Same)

Laterals

20lbs x 10 reps

15lbs x 12 reps

 

One arm DB push presses.

25lbs x 20 reps L &R

 

Standing and Lying L Flyes  (Rotator Cuffs)

5lbs x 20 reps.

Diet is still pretty much dialed in even though I've been in between challenges.  With the exception of a cheat meal when we went out for mexican food, I've been hitting my macros for the most part.  The calorie totals dropped slightly for most of the light week but now I'm gearing back up to working hard again.  Weighed in at 257lbs on Friday but this was a mid day weigh in so that probably means that I gained some water weight from the morning.  Still, the overall trend is downward which is a good thing.  For you n00bs, it gets harder to gain lean bodymass as you begin to reach more the pinnacle of what your body is capable of doing.  In my case, I have enough of a base that the scale is a useful tool for judging overall weight loss.  If I am losing more than 1 pound a week, my calories are too low, plain and simple.  Additionally, having difficulty sleeping is another potential indication of being under-nourished or overtrained.  

I'll probably use the super high intensity tricks later into the 6 week cycle and lift a little more conservatively at first.  I've noticed that the TORQ / X-REP stuff from the previous challenge gives me at least two or three reps on the heavier and lower rep traditional straight sets.  I'll probably rely heavily on pre-exhaustion anyhow in an effort to keep the weight off of the joints.  Judging by how I was feeling today I think that I still have to be careful to avoid injuries.
 

[bluekiwi1]

How long does it usually take you to finish those in a typical weightlifting session?  Do you go for fast reps or take your time for each rep?

 

Hope your challenge is off to a super start!  Rawr

[Yellowjacket]

If I have energy I can complete a workout in under 30 minutes.  If they drag, they end up being 45 minutes but that isn't as typical.  

I generally minimize my rest time in between sets as this is where a whole pile of time and results can get wasted.  

[Yellowjacket]

Meals for the day so far:  Today I got up late =-(

Breakfast.

 

1 Cup raspberries

1 Cup Oats cooked in Water with a spot of Cinnamon.

3 Eggs cooked in a spot of butter.

Lunch:  (Preworkout)

4.5oz of leftover cooked chicken from last night cooked into the following preworkout meal: 

1/2 large onion. Diced.

3 small garden tomatoes from the garden.  Diced (See what I did there?)

2 cloves of garlic. Crushed.

teaspoon of Cumin

1 cup cooked Black Beans.

1 small cooked and cubed potato.  Partially cooked and just barely soft is best.  I use the microwave but you can oven bake of you'd like.
1 TBSP Butter  (Optional)

 

Here are the cooking instructions:

Melt butter then add onions and cumin.  Sautee onions in fairly high heat for 5 minutes.  Then add potato cubes and brown the outside.

Turn down heat to about 1/2. (We want to simmer and reduce the tomatoes, not burn everything.)
Add Tomatoes and garlic and cook until the potatoes soften right through.

Add beans and cook together for 4 or 5 minutes.  If you have precooked chicken, have it minced ahead of time and add with the beans.

 

Serve. 

I prefer to eat this with an organic spring mix or field green salad.  I don't have dressing on my salad.
The meal is high carbs / high protein which is mostly suitable for preworkout energy.  Don't eat this meal past lunch!!

 

I'll update on my chest workout later today,  ttfn.

[wildross]

check with bigm for tall lanky person tips.  He's deadlifting over 500# at 6'4" and 215# ish...

[Yellowjacket]

Monday, universal chest day!!!

 

Start time 3:35pm Central Time.

Shoulder / Neck stretches until 3:40pm

 

Bench Press.  Warmup Set 120lbs x 5

Work weight.
160lbs x 10

30 second rest

160 x 10

30 second rest

160 x 10

30 second rest

160 x 6

 

Dumbbell flyes

 

40lbs x 10

 

Incline DB press.

 

30lbs x 30

rest 45 seconds

30lbs x 20

rest 45 seconds

30lbs x 15.

 

Abs.
Double set

rest 30 seconds

Double set

Rest 30 seconds

Double Set

 

Done at 3:55pm

That's the kind of pace I keep during most of my workouts.

 

Great way to ease back into the training groove after my layoff!!  Going to be sticking with lighter weights for a bit.

[wildross]

I thought of the "National Bench Press" day comment from Rippetoe this morning when all the benches were busy.

[Yellowjacket]

I thought of the "National Bench Press" day comment from Rippetoe this morning when all the benches were busy.

That's EVERY D&MN DAY in most university / commercial gyms.  While I was attending my Alma Mater, I would always joke with people that the best way to meet chicks was to do leg presses!!!  Now that I'm married, I don't need to meet chicks anymore but I still train my legs anyway because my wife HATES chicken legs!

To grind my warrior's axe further, most guys do twice the sets they should on chest and half the sets they should on back.  When you see my back day, you'll see how this plays out.  Back and Leg day are both really long compared to training chest, Delts, and Arms!!  

[spezzy]

hahaha yeah.  I typically work on a 4 on one off schedule, and bench day hit today, of course.  If its entirely too busy, I usually just stretch longer or if I absolutely have to, start with dumbbell work first.  

 

For all of your imbalance issues = Have you ever thought of seeing someone about it?  I found an amazing PT/Chiro here through a local weightlifting gym that actually did a full assessment on my movement to figure out exactly what's going on, including my hips being out of line and all sorts of other fun things, which we're working on fixing (and one of my favorite things is that he gives me a shitton of homework, but doesn't expect me to come in a lot).  But that's been helping me tweak little things with my form - things I would have never noticed myself.

[Yellowjacket]

Excellent advice.  I should really check my healthcare coverage through school to see if I qualify for chiro coverage!

Macros for today!  

 

2,798 kcal
 

Fat 95.5g  (A little low but who cares, probably because I didn't eat red meat today. oops =-/  )
Carbs 242.2g  (Fine on a workout day)

Protein 248.6g  AWESOME!

My un-recorded meals were:

 

Post Workout.  2 scoops of Muscletech Whey Protein Plus

Dinner.  8oz BBQd chicken breast and a Corn / Onion / Cashew / Snowpea stirfry.

Late Night Snack.  1 cup of Peanuts in shells and a slice of mozzarella cheese.  I didn't eat as frequently as I would like to but overall, my nutrition was acceptable.  My reason for including low glycemic index fruits, nuts, and small amounts of dairy:  I am trying to keep enough variety in my eating to be able to persist with this long term.  Also, having 'high' calories and lots of variety in my food gives me something I can cut to crush plateaus.

You guys will see posts about my refeeds when I get there.  For now, you can check out my other challenge thread to get an idea of where I am coming from. http://nerdfitnessrebellion.com/index.php?/topic/33587-the-tortoise-wins-the-race/#entry617737

 

[Erick the Red]

I am just getting started, but I think that I have some of the same connective-tissue issues -- my tendons just can't take lots of heavy volume.  I got into lifting in the first place to strengthen tendons that were sore/damaged from running. 

I see that your rest periods are all unde rtwo minutes.  I have been trying this recently as well (not that I am anywhere near bodybuilding just yet -- I am still trying to get under 15%bf.

What kind of stretching do you do? Before, after?

 

[bluekiwi1]

If I have energy I can complete a workout in under 30 minutes.  If they drag, they end up being 45 minutes but that isn't as typical.  

I generally minimize my rest time in between sets as this is where a whole pile of time and results can get wasted.  

Oh, I see.  I think I rest too much between sets.  I need to clean that up.  Thanks!

 

Have a super duper day!  Rawr!   Good Luck with everything!

[Yellowjacket]

How much rest are you taking between sets?  What are you goals?  People training for strength usually go with lower reps and more rest between sets.  The short rest and higher reps is more geared towards muscle hypertrophy!

Workout.

Stretches
 

Barbell rows

 

120lbs x 10

30 seconds rest

120lbs x 10

30 seconds rest

120lbs x 10

30 seconds rest

120lbs x 10

 

Pulldowns.

 

70lbs x 10

30 seconds rest

70lbs x 10

30 seconds rest

70lbs x 10

30 seconds rest

70lbs x 10

 

Shrugs.

40lbs x 10, 10, 10, 10.

 

Rack Pulls
120lbs x 10

 

(Remedial Form work for Deadlifts)

Done.

Overall a low energy and unfocused workout given that my nutrition is spot on.  I blame low sleep and being distracted by a number of things I'm currently working on.  

[Pat G]

Yellowjacket is looking to put on some serious size this challenge. I don't think I've ever finished a training session in 33 minutes barring injury. I'm a big fan of dumbbell pulldowns too, seem to work everything. 

[bluekiwi1]

Rawr!  Nice Workout!  Super!

 

How much rest are you taking between sets?  What are you goals?  People training for strength usually go with lower reps and more rest between sets.  The short rest and higher reps is more geared towards muscle hypertrophy!
 

I was doing about a minute between sets...  I did better today for arms/chest.  My goals are, of course, lose fat and build muscle!

 

 

Good luck and have fun tomorrow!  Rawr!