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Originally Posted by Yanick
good luck rock, i posted in the other journal but i guess you should just delete it if you could.
whats behind the back bb curl? |
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Originally Posted by gwcaton
Hey Rocco
I will watch you and Riss do II . I'm probably not smart enough to figure out a routine for it ! My attention span for sitting down and doing something like that is very short and I tend to fall asleep. It's hell getting old ! Good luck ! Oh and in a nutshell can you tell me the diff between I and II ? |
Let me know.
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Originally Posted by PreMier
Goodluck
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)
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Originally Posted by rock4832
If you decide you want to try it I'm sure we'll both help you! He's helping me put it together. The main difference is the rep ranges are much wider. Lower reps on Power week, Reps all over the place on RR week. It just seems a touch more intense, well more than a touch to me
Let me know. |
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Originally Posted by rock4832
Squat- ASS TO FLOOR
115 x 10 125 x 10 125 x 9 130 x 7 ( I know i'm a Pu**y but hey, what can I say )Single Leg Press- 90 x 15 110 x 15 130 x 12 Leg Ext- 45 x 20 60 x 18 60 x 16 Lying Leg Curl- 110 x 10 110 x 8 100 x 8 Single Leg Curl- 20 x 15 30 x 15 35 x 13 DB SLDL- 40 x 18 45 x 16 Standing Calf Raise- 160 x 9 160 x 9 160 x 7 Sitting Calf Raise- 45 x 15 60 x 13 60 x 13 W/O Time- 59:30 OMG, I thought you were my friend Riss!!! Halfway through the w/o I couldn't walk any longer. I had to pay some guy to carry me from each exercise and hold me up Great w/o, I haven't gone so deep on squats before. I was going down as far as I possibly could and at that weight it was a challenge for me. By the time I got to DB SLDL I couldn't get my legs to stop shaking. I musta looked like an idiot shaking as bad as I was doing that exercise |
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Originally Posted by TCD
Not that i'm too fussed on scoping out yo' naked ass, did you get round to posting your update pics? I'm interested in seeing your progress.
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Are your final pics up?
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Originally Posted by Archangel
Rock my Brother!!! I'll be keeping up with you on this P/RR/S II, I will prolly be going back to it after my 8 week cycle of fullbody and then prolly a 4 week cycle of upper/lower split, So I'm really interested in your journal and progress!!!
Nice lookin w/o too there |
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Originally Posted by primus_122
cant wait to see results, good luck
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Originally Posted by gwcaton
Wohooo !!!! Nice wo Pu**y
well when you can't walk through the door cos your soooooooo damn big Who's gonna care what the other people in the gym might of thought when you were shaking with DB SLDL "s |
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Originally Posted by du510
Heyyyy Rocco. You like that name eh? I guess it stuck.
Back on the PRRS wagon? Best of luck to ya boss. |
I tried to get Rob to change my screen name but he said that was already taken 
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Originally Posted by Rissole
You coulda told me you started a new journal....
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Originally Posted by Rocco32
Soon, I'm white as a ghost. In about a week, but don't expect anything spectacular
Are your final pics up? |
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Originally Posted by TCD
Yeah, me and Dale put our week 12 photos up about 2-3 weeks back when they were due. I thought you'd seen them? They're in the great cut thread on AL.
Dale's comparison pics are awesome. |
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Originally Posted by Rocco32
Squat- ASS TO FLOOR
115 x 10 125 x 10 125 x 9 130 x 7 ( I know i'm a Pu**y but hey, what can I say )Single Leg Press- 90 x 15 110 x 15 130 x 12 Leg Ext- 45 x 20 60 x 18 60 x 16 Lying Leg Curl- 110 x 10 110 x 8 100 x 8 Single Leg Curl- 20 x 15 30 x 15 35 x 13 DB SLDL- 40 x 18 45 x 16 Standing Calf Raise- 160 x 9 160 x 9 160 x 7 Sitting Calf Raise- 45 x 15 60 x 13 60 x 13 W/O Time- 59:30 OMG, I thought you were my friend Riss!!! Halfway through the w/o I couldn't walk any longer. I had to pay some guy to carry me from each exercise and hold me up Great w/o, I haven't gone so deep on squats before. I was going down as far as I possibly could and at that weight it was a challenge for me. By the time I got to DB SLDL I couldn't get my legs to stop shaking. I musta looked like an idiot shaking as bad as I was doing that exercise |
I just did the same workout this arvo and was/felt exactly the same...
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Originally Posted by Rissole
I just did the same workout this arvo and was/felt exactly the same...I went to the toilet after and just standing there my legs were shaking Gonna pay for it in the next few days..... |
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Originally Posted by gwcaton
You guys are scaring me
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Originally Posted by Rocco32
I'll have to go check those out. I usually don't go over to AL, I was waiting to hear something on this side.
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Originally Posted by TCD
lmao @ Dale's "before" chin(s).
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Originally Posted by Rocco32
Squat- ASS TO FLOOR
115 x 10 125 x 10 125 x 9 130 x 7 ( I know i'm a Pu**y but hey, what can I say ) |
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Originally Posted by Rissole
I just did the same workout this arvo and was/felt exactly the same...I went to the toilet after and just standing there my legs were shaking Gonna pay for it in the next few days..... |
LOL. I'm in sooooo much pain now.
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Originally Posted by Rissole
I think we are scaring ourselves....
Nice Deadbolt quote Gazza Hey Dave, are you having a rest day tomorrow?? |
Tomorrow will be delts and bi's.
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Originally Posted by TCD
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You both look like you have completely different bodies now!! 
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Originally Posted by P-funk
hmmm, ass to the floor with scoliosis?? just be real careful loading the spine through that ROM with your back man.
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Originally Posted by Rissole
Yeah, what he said Dave... i forgot about your back. Be careful
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Originally Posted by Rocco32
Yep, today is a rest day
Tomorrow will be delts and bi's. |
??
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Originally Posted by Rocco32
I'm paying for it now
LOL. I'm in sooooo much pain now. |
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Originally Posted by Rocco32
I will be. My back actually felt better doing it that way, like some pressure was taken off. Maybe I'm forced to use better form that way?
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Originally Posted by Archangel
Hey Rocco, I like the new name, makes you sound Italian Mafia or somethin!!! And I hear the theme to Rocky in the background!!! Hows it goin? Hows your back and legs feelin?
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My legs are sore as crap!!!
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Originally Posted by Rissole
Didn't you do delts and bis on Monday??
I gave you a delt and bi workout yes ??List your days and what you've done for me |
I'm excited for tomorrow!
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Originally Posted by du510
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I'll have to fit it in my sig
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Originally Posted by du510
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Originally Posted by TCD
I was thinking more Rocco Siffreddi.
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Originally Posted by JerseyDevil
Hey Rock, ur, I mean Rocco (it's going to take me awhile to get used to that). Best of luck on the new program.
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You look like you dropped some weight from your avi.|
Originally Posted by yellowmoomba
Hey Rocco -
What's going on ?? I come back from vacation and you have a new name and workout You look like you dropped some weight from your avi.Nice job!! |
I'll get some new pics up in the next week
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Originally Posted by Rocco32
Hovers-
2 sets at 40 sec. |
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Originally Posted by du510
Hovers?
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Originally Posted by gwcaton
Cool looking wo Rocco
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Originally Posted by Rissole
How much did the concentration curls burn??
And the decline crunch?? How did they feel? Did you find just the bottom portion of the move ok?? The numbers look right to say that you did them properly I'll have to take a pic for you to show you the postion for the Lying lat raise, if you get it right you don't fall off the bench |
My body is weird sometimes. I think I'll do it next time braced against my knee rather than on the Preacher.
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Originally Posted by Archangel
Great lookin w/o there Rocco!!! Concentration Preacher curls really burn them Bi's, don't they Brother!!!
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Originally Posted by Rocco32
I'd have to roll off of it when I was finished, I couldn't sit up
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Originally Posted by Rocco32
That workout wore the hell outta me. I was doing fine until Deads, that exercise just kills me but I had some veins sticking out across my shoulders (super small) and that's NEVER happened so I think I'm winning this fat losing battle with myself
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Originally Posted by Rissole
It's a big workout hey....?? Love the viens from deads, i remember seeing them come up for the first time last year and it just gets more and more, then after comp they just seem to stay there
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Mabye that should be my next tattoo
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Originally Posted by Archangel
Dynamite w/o there Brother Rocco!!! No wraps, that seems to be the way to go here lately!!! What are ski jump shrugs?
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Riss's idea!
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Originally Posted by gwcaton
Incredible wo Rocco !!!!
Your back has got to be toast ! Oh, Did you use straps on seated calf raises ? You didn't specify |
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Originally Posted by Rocco32
but I had some veins sticking out across my shoulders (super small) and that's NEVER happened so I think I'm winning this fat losing battle with myself
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Originally Posted by PreMier
When did you finally ditch the wraps? Sorry, havent been on to read much.. and this is like a whore thread in here. Since you changed your name, I guess you dont own the old one anymore?
Where are some updated pics of these veins? |
I'm only using wraps when my grip is GONE, not just weak.
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Originally Posted by Rocco32
No, I don't own the old one I don't think. I ditched the wraps starting with this journal. I'm not doing direct forearm work and decided it's time to be a man
I'm only using wraps when my grip is GONE, not just weak. Pics will come up this weekend if Lisa remembers the camera's, but they will look like crap |
I'm glad I decided to leave the wraps at home |
Originally Posted by yellowmoomba
Nice job! Your grip should adjust in a week or two from not using wraps. I found that it really only effected me when I did heavy deads. PM shamed me into getting rid of mine
I'm glad I decided to leave the wraps at home Looking forward to your progress pics |
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Originally Posted by ccr_bballer33
How long are you workouts normally for each week, and well my real question is how much rest in between should I take before going at it again. I'm sure it varies each week, but I was wondering what that number was for Rep Range. say 2-3 mins?
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Originally Posted by Rocco32
When using wraps I just do the exercise but w/o I have to focus on grip also and when it starts to go so does my concentration. But I've made my decision and I'm sticking to it
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Great job on the cardio, I have an eliptical rider too, will be doing the Body for life way, starting tomorrow!!! Keep it up, look forward to you pics
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Originally Posted by Rocco32
Did Max OT Cardio today. 4 min warm-up, 16 min as hard as I could.
Used Elliptical set on level 8. Went 2.12 miles and was dead by the end (actually halfway through). Goal- 2.5 miles |
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Originally Posted by Archangel
Gary explained it real good in his journal. You up the intensity each minute, then lower again until you hit a full out minute, only 20 minutes, will be bouncing between that way and the MaxOT way!!!
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That's awesome, I love her working out with me.
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Originally Posted by Sapphire
Hey Rocco...
Just thought I would stop into a fellow P/RR/S disciple...and say Hi and Great WO!! |
I was really looking forward to going with her
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Originally Posted by P-funk
why did you decided to start counting the amount of weight moved per exericses? is there an overal goal here you are shooting for?
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Originally Posted by Rocco32
Not really. Not sure why I started that LOL! Guess I wanted to see my progress in terms of weight moved. If you move up in weight, but do less reps which equates to less lbs moved...does that really help you gain muscle or not?
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Originally Posted by Archangel
Rocco, pretty intense lookin w/o there!!! My Dad also counts the weight/pounds moved each time. He can get pretty psycho about it too
Shock week................. better??.................. You are a beast!!! |
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Originally Posted by P-funk
depends what you are looking at.
I mean, muscles grow in response to stress. So technically, if you were to raise the total amount of weight moved per workout then you are increasing the stress placed on the muscle (progressice resistance). However, varying intenstities is going to recruit different muscle fibers. So, doing 315/2x4 (2520lbs) is not as much weight as doing 135/10x4 (5400lbs). However, the stress per set is greater in the first one as the intensity is higher. Also, rest interval depending, if you were to peform the first one at 30sec and the second one at 2min rest then the density of the first one is greater as you are moving more weight in a shorter amount of time......the first one is 2520bs moved in 2min. The second one is only 1350lbs moved per set. (now you see why I am so into low reps with low RI). |
LOL. Thanks Patrick. I need to start keeping a Patrick file of all the useful info you pass on in this website
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Originally Posted by Rocco32
Thanks Yan! For this week RI is between 60-90 sec.
P- Power week, this is heavier weight...lower reps. 1st exercise- 1 rep/ 2nd- 4-6 reps/ 3rd- 6-8 reps RR- Rep Range, this is a higher rep range. 1st exercise- 7-10/ 2nd- 11-15/ 3rd- 16-20 Shock- Everything this week is supersets and dropsets. Ouch The way the weeks go is P/P/RR/S P/RR/RR/S P/RR/S/S and so on. Did I make sense with this? |
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Originally Posted by Rocco32
I'm starting to dread Leg day, but next time is Shock so maybe that'll be alright
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Originally Posted by Archangel
Brother Rocco, I really like your spin on the P/RR/S routine, I really like the adjusted days. Awesome Idea!!!
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Originally Posted by Dale Mabry
Hey Rocco, you suck, just thought you would like to know that.
Good luck with this. I would like to see what would happen if you went thru this twice, the first time lifting normally, just building absolute strength, the second time through lifting explosively, tweaking the RIs accordingly thru each phase. |
How would you tweak the RI's?
) ) )| With the weights, I'm still pretty discouraged. I hate how much trouble I have hitting the RR with such low weights and how it goes down each time. But hey, I need to look at am I improving physically and weight wise. |
| Ova Head one arm DB Ext |
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Originally Posted by gwcaton
NIce wo Rocco !
Hey Fuhgettaboutit ! No worries mate ! You'll ovacome it sooner or later. I noticed you're starting to sound like Riss Won't be long and you'll start to look like him too !! |
It'd be a big improvement. I know i'll overcome it, it's just frustrating in the here and now. Thanks for the words of encouragement!
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Originally Posted by MorteSubite
Very nice job so far Rocco! Sounds damn intense.
I've been reading about P/RR/S for the last few days and going to start that next week |
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Originally Posted by soxmuscle
Look at you. Awesome workout. Is that 22 sets I see? jesus christ. ha.
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Originally Posted by Archangel
Hey Rocco, don't sweat the weights, your movin 'em just fine. Form is more important than anything!!! Your w/o's allways look pretty intense too Brother. Keep it up and no matter what you think, your doin it to it!!! Most people can't keep up with what we choose to do, so keep that in mind. You are an inspiration to myself and I'm sure others, so keep your head up and rock on!!!
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Originally Posted by IainDaniel
Why no squats?
Cause of the Scoliosis? |
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Originally Posted by Rocco32
Yeah, for now. I don't want anything that's putting extra stress on my lower back. Since I made that decision I keep going back and forth, but I would rather be careful and keep having good w/o's than make another mistake and be out of the gym for another 3 weeks you know? I think I may twist or something very slightly when I do movements like that since my spine veers to the right
Am I overreacting? |
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Originally Posted by Rocco32
Yeah, for now. I don't want anything that's putting extra stress on my lower back. Since I made that decision I keep going back and forth, but I would rather be careful and keep having good w/o's than make another mistake and be out of the gym for another 3 weeks you know? I think I may twist or something very slightly when I do movements like that since my spine veers to the right
Am I overreacting? |
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Originally Posted by Dale Mabry
What a fuckin pussy.
Honestly I would take it easy. |
And last night I was excited about planning a PL/Olympic lifting routine cycle after P/RR/S to keep switching back and forth.
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Originally Posted by P-funk
the squats and bent rows may be putting pressure on your back and the scolliosis doesn't help as far as force absorbtion. I would stay away from leg press too!
some alternatives to those exercises bent rows- just do anythign supported....support rows, prone incline DB rows, one arm DB rows (other arm supporting), cable rows etc... squat- Db squats can work here. Hold the DBs down at your sides. If you want you can even put a bench behind you as a kind of taget to sit back to. this will prevent you from dropping below parallel and risking another lower back injury. Split squats with DBs at your sides are also a good alternative as you can't get deeper than parallel on them either. just make sure your spine is neutral, chin up looking straight ahead, shoulders back. No slouching. SLDL- deadlifts are are okay. If it is a problem I would recommed doing them in the rack from a position that is comfortable instead of going full rom. again, mind your posture. |
The leg press at one of my gyms will round my lower back if I come down to far, at my other it doesn't do that at all. Would it be alright to use that one? And what about Hack Squats since the back is supported?
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Originally Posted by Rocco32
Thanks Patrick
The leg press at one of my gyms will round my lower back if I come down to far, at my other it doesn't do that at all. Would it be alright to use that one? And what about Hack Squats since the back is supported? |
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Originally Posted by gwcaton
Try the Powertec Squat machine
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Originally Posted by P-funk
Well, aside from the back rounding thing I don't like the leg press because of the direct force it places on the back due to the load being up in the air like that. But, if it doesn't bother you go with it. I would try and use the supine leg press (the one in my gym is where you are lying on your stomach and lifting a weight stack, not plate loaded) as it takes away that dircet loading of the spine. Hacks can be brutal on the back and knees because of sheer force due to driving through a false center of gravity but again, if it doesn't bother you. I have never tried the power squat so I am not sure. You could probably get away with doing quarter squats in a safe ROM. Full squats are not for everyone. We need to make sure we are working within the ROM that is do able for our bodies and morhological disadvantages.
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I haven't seen any equipment that you lie your stomach and push weight, I'll have to look around. It'll take me awhile to figure out what I'm going to do, but I'm not doing ATF squats any longer or Bent over rows. That's a definate!
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Originally Posted by Archangel
Hey Rocco, sorry about the back Brother. Take care of that!!! excuse me, 245 not heavy for daeds? I THINK SO!!! Incredible w/o there, I agree with Patrick, I put a bench behind me when I squat, that way I know when I just start to feel the bench, I'm at the lowest I need to go!!!
Thanks so much for your kind words Brother, Seems we both feed off of each other |
When you use the bench, do you hit parrellel. When I was doing box squats I used the bench and I noticed I was just above parrellel. But then again I guess I can't be picky right now LOL. Thanks buddy!
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Originally Posted by IainDaniel
No Air Conditioning Lucky Bastard. They are talking about snow here this weekend
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Originally Posted by Rocco32
Thanks a lot for the advice and guidance Patrick
I haven't seen any equipment that you lie your stomach and push weight, I'll have to look around. It'll take me awhile to figure out what I'm going to do, but I'm not doing ATF squats any longer or Bent over rows. That's a definate! |
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Originally Posted by P-funk
(the one in my gym is where you are lying on your stomach and lifting a weight stack, not plate loaded)
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At one of my other gyms we have one of those, that would be good for me?
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Originally Posted by IainDaniel
No Air Conditioning Lucky Bastard. They are talking about snow here this weekend
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Originally Posted by Yanick
hey rocco, whats up bro. sucks about your back, i hate back injuries...they get in the way of the best exercises. hopefully you'll be over it in a week or two of just working around it.
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Originally Posted by Dale Mabry
We had to buckle down and turn it on last night, the apt was 87.
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Originally Posted by Rocco32
Just an update, had a job interview today. Went really well, hope I get it. I'll still be able to use my TS clearance and the pay is $16,000 more than I get paid now. Oh, and no weekends or nights
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Originally Posted by cfs3
Nice.
I'm all call. I don't get called often, but man does it suck. |
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Originally Posted by Rocco32
I gotcha now, just kinda confused me
At one of my other gyms we have one of those, that would be good for me? |
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Originally Posted by IainDaniel
Man you are just climbing up the ranks there. Soon you will make enough for Lisa to stay home.
When are you starting the Superdrol? |
But then trying to have a baby she really should work until that time comes so I can buy supplements |
Originally Posted by P-funk
give it a try.
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Originally Posted by bludevil
regarding superdrol at what dosage and length will u be using it, and what PCT have you planned.
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Originally Posted by Archangel
Hey Brother, good luck on the job interview, heres to you...
On my squats, I use a bench in the decline position and as soon as I feel it slightly I know it's time to start upward!!! Give it a shot |
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Originally Posted by yellowmoomba
Good luck w/ the job
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Originally Posted by gwcaton
Another job ?! And more money ?! Someone is living right ! Good luck Rocco !
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Originally Posted by Rocco32
I was going to do 2 weeks at 20 and try 1 week at 30. I'll use Nolva and Rebound XT for PCT. Do you have any suggestions?
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Originally Posted by Rocco32
Smith MP-
155 x 1 165 x 1 ( 3 sets) 170 x 1 ( 2 sets) Upright Row- 100 x 3 110 x 3 115 x 3 Side Lat Machine, One arm at a time- 100 x 6 110 x 6 Cable Side Lat Cheat- 30 x 6 EZ Bar Curl- 100 x 1 110 x 1 ( 2 sets ) 115 x 0 Miss 100 x 1 110 x 1 105 x 1 Sitting DB Curl- 50 x 3 45 x 3 Hammer- 50 x 3.5 Crunch Machine- 145 x 6 160 x 6 175 x 5 Nautilus Knee up Machine- 40 x 6 50 x 6 60 x 5 Rope Crunch- 130 x 6 130 x 12 160 x 8 I think the Smith is harder here than the other gym, I could do 225 for reps of 1 there. 170 was very slow going up both times. The EZ Bar curl when I hit the 115 felt incredibly heavy and I got pain down the forearms when i went for it, so backed off a bit. ABS- I just don't get abs, when I try to go heavy I don't feel them working. I feel it more in my back than anything. Does that just mean my back is lagging compared to my abs or am I doing something horribly wrong? This was supposed to be Shock week but I have a bunch of 13 hour days in a row and by the time I'd get to the gym it'd be packed. Not Shock friendly. So I'll prob hit Power twice, 2nd time the Reps will be closer to the first program to lower chance of injury. Recovery Hours of sleep- 9 hours of sleep Sleep quality- 8 Sleep interrupted- 2 Muscle soreness- 1 Joint soreness- 3 General fatigue- 3 Desire to train- 9 Motivation- 8 Morning HR- ?? Bodyweight- 198.0 Training session- 8 Progress- 6 |
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Originally Posted by Rocco32
ABS- I just don't get abs, when I try to go heavy I don't feel them working. I feel it more in my back than anything. Does that just mean my back is lagging compared to my abs or am I doing something horribly wrong?
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Originally Posted by bludevil
Looks good to me, I was just wondering. I may give SD a shot in a few months. From other feedback I've been reading I definately wouldn't go longer than 3 weeks with SD. Seems 3 weeks is the mark where bloodwork starts to get iffy. PCT looks good, I'd run nolva for 2-3 weeks (10-20mg/day) with RXT for a full 4 weeks myself.
Oh, and good luck on the job. By the way, you may want to shoot Robboe or TP a pm since they work for DS now. They can probably give you a good dosing schedule. |
I'm still undecided about 2 weeks or 3. Seems most people notice the "gains" in the 2 week period. Let me know if you decide to give it a go!
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Originally Posted by gwcaton
Nice wo Rocc !
And good thinking in re: the reps for yoru 2nd week of power |
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Originally Posted by cfs3
I don't have access to those machines, but standard cruniches really hit my abs. Reverse Crunchies are even worse (as in better). Try doing these. If you're looking for a weighted exercise then hold a plate to your chest.
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That was a good idea. I'll get a Swiss ball though!
Keep it up!!!
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Originally Posted by Rocco32
I think the Smith is harder here than the other gym, I could do 225 for reps of 1 there. 170 was very slow going up both times.
The EZ Bar curl when I hit the 115 felt incredibly heavy and I got pain down the forearms when i went for it, so backed off a bit. ABS- I just don't get abs, when I try to go heavy I don't feel them working. I feel it more in my back than anything. Does that just mean my back is lagging compared to my abs or am I doing something horribly wrong? This was supposed to be Shock week but I have a bunch of 13 hour days in a row and by the time I'd get to the gym it'd be packed. Not Shock friendly. So I'll prob hit Power twice, 2nd time the Reps will be closer to the first program to lower chance of injury. |
Have as long a break as you want between sets, its good if you can stay with the same w8. And yes 1 rep max's on bi's hurt foremarms... be carefull| If your back is hurting you are not contracting your abs hard enough to take the w8 of it, lesson the w8 and crunch harder |
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Originally Posted by Rissole
Power week tempo's are 3 down 0 bottom and 1 up, still don't bounce!! All muscle contraction
Have as long a break as you want between sets, its good if you can stay with the same w8.I want those Smith presses down to your clav bone And yes 1 rep max's on bi's hurt foremarms... be carefullIf your back is hurting you are not contracting your abs hard enough to take the w8 of it, lesson the w8 and crunch harder Smash it buddy!! |
Thanks for the reply! I'll pm you later, I'm doing something else for a few weeks and putting P/RR/S on hold till I figure out what's happening to my schedule and job and all.
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Originally Posted by ccr_bballer33
Hey bud, I have a question that has me wondering so I thought i'd ask someone more experienced than I with P/RR/S. When going on your second 3-week cycle such as doing your second time through power week. Is it necessary to switch up the exercises rather than doing the same ones from your other power week.
*example*FIRST Power Week for Chest -dumbell bench press...3 x 4-6 -incline press...3 x 4-6 -Upright cable flyes...2 x 4-6 Do I need to change the exercises in those such as incline dbs or incline flyes or whatever? |
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Originally Posted by P-funk
that isn't really true.
I find, after training many people, that their back hurts when doing crunches becasue their posture isn't that great. that and they have stretched out the tendons which line the spine. once a tendon is stretched it never regains it's elasticity....ever!! Unlike muscles. So, if someone has a poor posture or in this case scoliosis, their spine is always in a flexed state, causing the tendons to stretch a bit. When you do crunches one of the main things is that you are stretching that posture out as you go down towards the floor and emphasizing the lordodic curve. If your tendons are stretched down there this will hurt like crazy after a number of reps. Ask any person with lower back pain or disk problems when they feel most comfortable and it is usually when they are bent at the waist with their back rounded..Why? becuase in this position the disks, which are pushing against that stretched tendon are able to move into a more relaxed area after being under pressure for so long. Lowering the weight is a good idea. Try doing your sets until you start to feel it in your lower back, stop there, pause for like 20sec, and then contiune until the set is over. strenthening the muscles of the rectus abdominus and the obliques will help to improve the lower back pain as it is usually caused by, not a weak lower back, but an imbalances in pelvic rythm due to improper firing of the internal and external obliques as well as, poor posture and/or tightenss of the hammstrings. |
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Originally Posted by P-funk
that isn't really true.
I find, after training many people, that their back hurts when doing crunches becasue their posture isn't that great. that and they have stretched out the tendons which line the spine. once a tendon is stretched it never regains it's elasticity....ever!! Unlike muscles. So, if someone has a poor posture or in this case scoliosis, their spine is always in a flexed state, causing the tendons to stretch a bit. When you do crunches one of the main things is that you are stretching that posture out as you go down towards the floor and emphasizing the lordodic curve. If your tendons are stretched down there this will hurt like crazy after a number of reps. Ask any person with lower back pain or disk problems when they feel most comfortable and it is usually when they are bent at the waist with their back rounded..Why? becuase in this position the disks, which are pushing against that stretched tendon are able to move into a more relaxed area after being under pressure for so long. Lowering the weight is a good idea. Try doing your sets until you start to feel it in your lower back, stop there, pause for like 20sec, and then contiune until the set is over. strenthening the muscles of the rectus abdominus and the obliques will help to improve the lower back pain as it is usually caused by, not a weak lower back, but an imbalances in pelvic rythm due to improper firing of the internal and external obliques as well as, poor posture and/or tightenss of the hammstrings. |
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Originally Posted by Archangel
I like his w/o too, lookin good Brother Rocco!!!
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Originally Posted by gwcaton
Nice wo Mr Rocco !!
Have you ever tried seated good mornings ? Seen that one in the Capt.'s journal . I tried some the other day when i went out to the gym to experiment . Much nicer for my back than reg GM's. Just a thought |
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Originally Posted by Dale Mabry
This is huge and a very common problem. One thing I have found with many clients, when I was doing that shit, was that most of them lacked proper inner unit stabilization while they were doing crunches. It was funny, I would say time to do abs and they would drop to the floor and start doing what I can only describe is the movement that the "I've fallen and I can't get up" lady used to do. Working the inner unit and making sure there is a relative harmony and balance between all the muscles that are a part of it prior to doing movement based abdominal work should be more common place than it actually is these days.
I'm watching The Patriot now, I love that movie. |
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Originally Posted by Rocco32
Starting something a bit different for a few weeks similar to what Du is doing. Gets me in and outta the gym much quicker which I need right now. 1 Working set of each exercise, there were 2-3 warm-ups before hand.
Hack Squat- (Back felt fine) 140 x 9 Leg Ext- 135 x 8 Lying Leg Curl- 110 x 12 Good AM- (No problem with back, but don't go to parellel either) 115 x 12 Smith BB Behind Back Shrug- 205 x 12 Reverse Forearm DB Curl- 20 x 13 Donkey Calf Raise- 200 x 12 Recovery Hours of sleep- 6 hours of sleep Sleep quality- 4 Sleep interrupted- 7 Muscle soreness- 1 Joint soreness- 3 General fatigue- 7 Desire to train- 2 Motivation- 2 Morning HR- ?? Bodyweight- 201 Training session- 6 Progress- 6 This w/o was after a 14 hour shift and a long drive with hardly any sleep last night. Now off to bed to get up at 2:30 am |
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Originally Posted by yellowmoomba
I think I found someone who changes their splits more than me
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Originally Posted by DeadBolt
Heya bud...sorry haven't been around. Forgot you started a new journal...thought you disappeared LOL.
What happened to the back? Hope everything is okay! Hows II treatin ya? Likeing it so far? I'll have to email you to find out all the good details about it, I'm interested! |
Back is fine now, just tweaked it a bit. Happens now and then. I'm trying to go back to really doing the exercises correctly.
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Originally Posted by IainDaniel
Where are you currently with these? Are these 1RM?
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I'd just like to know.
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Originally Posted by Rocco32
No I haven't. What do you mean nicer for your back? You "felt" it more or it felt "safer"? Do you just sit down on a bench and do it?
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Originally Posted by Rocco32
Incline DB-
75 x 10 Cable X-over- 50 x 15 Wide Pull-up- 0 x 7 DB Row- 65 x 10 DB Curl- 40 x 9 Dips- 0 x 12 Cable Side Lat Raise- 25 x 12 Behind Back Forearm Curl- 75 x 20 115 x 7 Reverse Peck Deck- 105 x 14 Good w/o today though a bit distracted. Haven't heard back about the job yet and should today I'd just like to know. |
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Originally Posted by Rocco32
I'm putting II on hold for a bit and doing something else. Having trouble with II and work schedule and having energy right now! How are you doing and your diet?
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Originally Posted by Archangel
Good lookin w/o there Rocco. Why would anyone laugh? I like your goals, good numbers and very reachable for you!!! Will be keeping up with ya Brother!!!
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Originally Posted by Archangel
Good lookin w/o there Rocco. Why would anyone laugh? I like your goals, good numbers and very reachable for you!!! Will be keeping up with ya Brother!!!
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Originally Posted by DeadBolt
Yea I hear ya with the schedualing...I have no time to go to the gym anymore...I may actually be sticking to full body workouts b/c thats all I have time for now and days.
Im doin pretty good...shoulder is doing good and my strength is coming back a little. My squats and deads are kicking ass and improving every day! Hit a PR in each today lol. Diet...eh...I eat what I can when I can. I try to go for the cleaner options when I can but overall its no pre comp diet like I use to eat LOL. |
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Originally Posted by PreMier
Bump to that Rock!
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Originally Posted by MorteSubite
I hope you get the job! Can't beat the security market in the dc area
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Thanks. I already work in the Security Market, but this is a different field of it and a rather large jump. Still waiting though
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Originally Posted by yellowmoomba
Writing your goals down is a good idea. Do you have a "plan" on how to reach those goals in 3 months ?? Good luck Rocco....
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I'm still doing P/RR/S and the goals are small enough I think that if I just keep adding weight and pushing towards them, I should have them by that time frame. They are mostly something for me to look towards because I've been feeling crappy about my weights lately and if I hit them maybe I'll feel a sense of accomplishment I've been lacking for awhile now.
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Originally Posted by Rocco32
Not really
I'm still doing P/RR/S and the goals are small enough I think that if I just keep adding weight and pushing towards them, I should have them by that time frame. They are mostly something for me to look towards because I've been feeling crappy about my weights lately and if I hit them maybe I'll feel a sense of accomplishment I've been lacking for awhile now. |
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Originally Posted by Rocco32
Thanks. I already work in the Security Market, but this is a different field of it and a rather large jump. Still waiting though |
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Originally Posted by DeadBolt
Your movin some awsome weight around man....its all about personal improvement here. Don't be mad at your weights cause ya know what, your moving alot more then others can. I think its a good idea to set goals but just keep pushin yourself harder and harder....give those muscle no option but to get stronger!!
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I appreciate it.
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Originally Posted by MorteSubite
Yeah, I remembered that when you were speaking about that previously. I meant that it's good to have a lot of jobs available and a good market for workers
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J/K