Thread: P/RR/S II Ventures of Rocco

Originally Posted by Dale Mabry

What a fuckin pussy.

Honestly I would take it easy.

I am a pussy And last night I was excited about planning a PL/Olympic lifting routine cycle after P/RR/S to keep switching back and forth.

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.

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?

Try the Powertec Squat machine

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?

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.

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

Originally Posted by gwcaton

Try the Powertec Squat machine

The one time I tried that it hurt more than BB squats

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.

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!

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

Thanks Angel. 245 is light for me if I use straps, but since I'm strapless it's a bitch 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!

Went 2.14 miles on Elliptical ( 2.12 last time)

But I've been including the warm-up in that time, I really shouldn't I realise now, LOL. So next time my time will be lower

Back is doing better today, just really tight and a bit hard to bend over past a certain point.

Recovery
Hours of sleep- 9 hours of sleep, but very fitful. No air in the apt yet
Sleep quality- 5
Sleep interrupted- 3
Muscle soreness- 3
Joint soreness- 3
General fatigue- 5
Desire to train- 8
Motivation- 7
Morning HR- ??
Bodyweight- 199.4
Training session- 8
Progress- 5

No Air Conditioning Lucky Bastard. They are talking about snow here this weekend

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.

Originally Posted by IainDaniel

No Air Conditioning Lucky Bastard. They are talking about snow here this weekend

We had to buckle down and turn it on last night, the apt was 87.

Well FU to then. I was happy when the warmest we reached the other day was 79*

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!

no, you lie on you back, facind the ceiling. it is a lying leg press. you are lying face up (hence the name supine)

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)

I gotcha now, just kinda confused me At one of my other gyms we have one of those, that would be good for me?

Originally Posted by IainDaniel

No Air Conditioning Lucky Bastard. They are talking about snow here this weekend

I'd rather it be cold and use blankets than hot and sweaty with no AC

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.

Thanks buddy! I'll be fine soon, just really tight right now

Originally Posted by Dale Mabry

We had to buckle down and turn it on last night, the apt was 87.

I'd say we were close to that as well. It's been that way for a few nights now.

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

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

Nice.

I'm all call. I don't get called often, but man does it suck.

Originally Posted by cfs3

Nice.

I'm all call. I don't get called often, but man does it suck.

I bet it does. If I'm working nights or overtime, at least I know ahead of time it's happening. I'd hate to just be called away from what I'm doing.

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?

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?

give it a try.

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?

Well this is for a competing company, hence so much more money especially since I already have my clearance. With this job a little bit of OT she could stay home But then trying to have a baby she really should work until that time comes so I can buy supplements

I haven't decided on the Superdrol yet. Next week is a busy week so I'm trying to figure out if I'll get good gym time in or not. If so I'll start on Monday!

Originally Posted by P-funk

give it a try.

regarding superdrol at what dosage and length will u be using it, and what PCT have you planned.

Originally Posted by bludevil

regarding superdrol at what dosage and length will u be using it, and what PCT have you planned.

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?

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