Grip, Rip, Hoist!

goob · 07-05-2007, 04:48 PM

Quote:

Originally Posted by Witchblade

Nah I'm deconditioned. The weather is awful here and I've had 2 test weeks recently so I haven't been running much at all. And before that I had shin splints so I couldn't run either.

I usually do sprints on a dyke with streetlights. I think they're 50m apart. I didn't really have a plan or a program, but it looked like this.
50m sprint
100m walk
repeat 6 times
rest
50m sprint
50m walk
repeat 6 times
rest
100m sprint
50m jog
100m sprint
cushion my right inner oblique or whatever it is that hurts

Looks pretty good. I think the oblique thing will go when you get more conditioned. For peak performance, give yourself 3-3.5 hours since eating a good meal before firing on. This has worked best for me.

Witchblade · 07-05-2007, 05:29 PM

Thanks guys. The journal thing does work, I think. I'm more aware of the numbers I should use and the ones I should improve.

goob, isn't that a long time without eating? I tend to eat about 1h before cardio, but I do notice the pain is less intense when I've fasted for a longer period. Even when in very good cardiovascular state I still get it. It's just later in the workout.

I saw Transformers today. Huge fucking disappointment. The movie had so much potential with those kind of special effects, but they fucked it all up. It was absolutely terrible. I liked the first scene with the chopper and the second one with the scorpion, but the rest was shit.

Anyway, to the workout.

Thursday
1) Deadlift 265/1x10 PR

2) NG Pullups bw/1x11

3) DB military press 45/1x11 PR - I suck at military pressing with dumbells, but I'm pretty good at it with a barbell.

4) T-bar row 100/3x10 - first time I've done these, the cable row bench was taken.

5) DB bench 62/1x11

6) Front squat 132/1x5 (3 in the hole), 30s RI, 5 - It seems my mobility with squats is decreasing while ankle and hip mobility are increasing. I could literally sit on my calves, but I'd have to round my back.

7a) Calf raises bw+35 DB (left hand)/1x10, switch to right hand without rest, 10
7b) 'Body curls (?)' you hang in a chin-up position and then touch your hands with your shins by raising the pelvis. Your arms remain stretched.
bw/1x10

8) externally rotating face pulls 88/1x15 - I usually hold at contraction, but I didn't do that now.

Triple Threat · 07-05-2007, 07:25 PM

Quote:

Originally Posted by Witchblade

isn't that a long time without eating? I tend to eat about 1h before cardio, but I do notice the pain is less intense when I've fasted for a longer period. Even when in very good cardiovascular state I still get it. It's just later in the workout..

Depending on what you eat, one hour may not be enough time to digest the food. Try finishing that meal about 2 hrs before and see if it helps.

Scarface30 · 07-05-2007, 07:49 PM

awesome workout Witchblade! good job on the PR

I find I have the same problem with the military DB press too

Witchblade · 07-06-2007, 06:34 AM

I'll give that a whirl, TT.

Thanks for the motivation, scar.

BTW, what's with the empty avatar?

Scarface30 · 07-06-2007, 06:58 AM

Quote:

Originally Posted by Witchblade

...BTW, what's with the empty avatar?

I can't seem to find one that I like.

I had found acouple sweet animated ones, and when I tried to use them it said I couldn't use animated ones

..mighta been too big or something.

goob · 07-07-2007, 08:35 AM

Good workout Witch. I don't know what an externally rotating face pull is, but it sounds cool.

How did the T bar's go down for you?

Oh, by the way, 3 hours is a long time to go without eating, but it works best for me. I can't eat too soon before cardio or my performance suffers.

Witchblade · 07-07-2007, 09:19 AM

I'm not too fond of the T-bars really. I like good old bentover rows more. It's easier to set-up properly for me.

Externally rotating face pulls are like normal face pulls, only you're grabbing the rope from below instead of from above. Like this, but you pull the rope back over your head.

I'm going to do HIIT again at 18:15h. Last meal was at 16:00h. I'll see how that goes.

Witchblade · 07-07-2007, 04:56 PM

50m sprint + 50m walk for 8 sets.
Rest until the pain wears off.
50m sprint + 50m walk for 4 sets.
Jog home and ice my crappy shins.

It went better, but I still got the pain. The pain gets so bad, it's crippling, even 2 and a half hours after my last meal.

JerseyDevil · 07-07-2007, 05:09 PM

Things are looking good in here Witchblade!

Over the years I have had problems with shin splints also. In my experience, once you get them, you can't work thru them unless it is a mild case. Take a week or two off from sprints and do something else instead. When you come back, only do 2 sets of sprints and walks. Then add 1 more per session until back up to 8. I think you'll find that takes care of the problem.

**P-funk** · 07-07-2007, 05:11 PM

ice the hell out of them and then get someone to look at your running technique.

maybe you are over pronating.

maybe you are running with a sway back posture.

Witchblade · 07-08-2007, 08:51 AM

Quote:

Originally Posted by P-funk

ice the hell out of them and then get someone to look at your running technique.

maybe you are over pronating.

maybe you are running with a sway back posture.

I've done all that. My running technique seems to be decent. I also bought new running shoes which were fit for my foot type. That and a few weeks off of running got rid of the problem, but yesterday I still felt a mild nuisance in my shins and I don't want to take any risks so I iced them.

If my shins hurt next cardio workout, I'll replace the cardio by something else and gradually work up to sprinting again.

Today's workout sucked. I feel overtrained. I'm taking the week off. Meh.

**P-funk** · 07-08-2007, 09:11 AM

How are you analyzing your running technique. Most importantly, you need someone to watch you from the back and look at heel strike and foot/ankle control....that would be pretty hard to do by yourself..haha

KelJu · 07-08-2007, 09:26 AM

Quote:

Originally Posted by Witchblade

Today's workout sucked. I feel overtrained. I'm taking the week off. Meh.

Good idea. If your body is telling you that you are overtraining, then take a week off. Deloads are great for both mental and physical recovery. I bet you will be starving to train after a week.

I like to use deloads as an excuse to use that time on my list of "stuff to do".

Witchblade · 07-08-2007, 10:57 AM

Quote:

Originally Posted by P-funk

How are you analyzing your running technique. Most importantly, you need someone to watch you from the back and look at heel strike and foot/ankle control....that would be pretty hard to do by yourself..haha

Sorry for the confusion, I didn't do that myself. I went to see a pro and he made me run and videotaped it. Then he analyzed the video, looking at the position of my feet during my strides and explained that my running technique was oke. My right foot is overpronating very slightly, but nothing significant. He thought my shin splints were caused by my crappy shoes and simpy over use.

KelJu:
Yeah, I think I really need this week off. I've had 2 pretty brutal test weeks and the program I'm on is pretty taxing with that frequency and intensity. I got a lot of stuff to do, so I'll be oke. I'm making a movie with a friend who wants to be a director this summer, so we have a lot to do. I also got plenty of reading material left for my literature list and I still have some movies on my must-see list.

Next week and the 4 weeks after that I'll be working full time. I'm an 'internal mover' at the tax office. Sounds fancy, but most of it is carrying heavy stuff. It's hard work, but it's good money. I'll have about €1700 ($2125) at the end of the summer. Most 17 year olds don't earn that much.

goob · 07-08-2007, 11:16 AM

Man, I'm really bad for taking week's off. I never listen to my body, and fire on regardless. Although, listening to Cowpimp's argument, that because we are'nt pro atheletes, we don't really need to take week's off.

I guess you're body knows best. Good call in getting you're running evaluated, I'm sure as you do more, the oblique thing will disappear.
Job sounds good Witch.

Witchblade · 07-08-2007, 02:19 PM

Actually, I believe Cowpimp didn't think weeks off were unnecessary. Rather I think he meant planned deloading weeks aren't necessary when you're still making progress.

I don't like taking a week off either though. It goes against your instinct... train less, get more.

Scarface30 · 07-09-2007, 01:42 PM

yeah, a week of can help out when/if you think you need one. and its always good to make some money, as for me I am jobless which blows a lot of ass. there is nothing around here right now! I put applications in all over the place and heard back from one and didn't get it. but 2125$ in 5 weeks is good money!

Double D · 07-09-2007, 01:50 PM

I take a week off and every single time come back stronger.

Archangel · 07-09-2007, 04:11 PM

Hope all is well BRother Blade!!! Hope your 4th was Great too!!!

Witchblade · 07-13-2007, 12:12 PM

I'm reading Further Brawn by Stuart McRoberts. Or rather, I'm skimming through it because it's a load of shit. Huge disappointment.

On a side note, I've done an extensive psychological test to see what would be good career choices for me. I'm pretty happy with the overall analysis, but the psychologist told me the test results strongly indicate I'm mentally depressed. The more I think of it, the more I'm starting to believe it. She says it's very common in people with 'hyper intelligence' (how do you call it? gifted?) and insomnia. Woopidoo...

**DOMS** · 07-13-2007, 12:42 PM

Quote:

Originally Posted by Witchblade

I'm pretty happy with the overall analysis, but the psychologist told me the test results strongly indicate I'm mentally depressed. The more I think of it, the more I'm starting to believe it. She says it's very common in people with 'hyper intelligence' (how do you call it? gifted?) and insomnia. Woopidoo...

Don't buy into that shit! Don't let them tell you that your depressed!

Doctor these are way too fucking quick to make that diagnosis. So you might feel a little bumbed out about a thing or two in your life. Whoodie-fucking-doo!

Life is not perfect, so you don't necessarily need to be happy about everything. Don't let them push you into that mindset (and the associated drugs) until you get several more professional opinions on the matter.

I do believe the idea that very intelligent people get into a funk once and while, hell, I do it, but it's nothing that big.

Witchblade · 07-13-2007, 02:15 PM

Yeah, you're right. Thinking about it only makes it worse. I'm definitely not taking any meds and I'm not going to see anyone about it either.

Maybe the solution is drinking more tea.

soxmuscle · 07-13-2007, 02:47 PM

Quote:

Originally Posted by Double D

I take a week off and every single time come back stronger.

But don't you look/feel flat all week? I think it would be mental torture to stay out of the gym for a week. Atleast in my whacked out mind.

soxmuscle · 07-13-2007, 02:52 PM

Unless you're a complete emotional wreck, I don't understand how doctors could diagnose something like that. You're working out, being healthy, and living the dream.

I agree with DOMS.

07-05-2007, 05:29 PM	#62
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	Thanks guys. The journal thing does work, I think. I'm more aware of the numbers I should use and the ones I should improve. goob, isn't that a long time without eating? I tend to eat about 1h before cardio, but I do notice the pain is less intense when I've fasted for a longer period. Even when in very good cardiovascular state I still get it. It's just later in the workout. I saw Transformers today. Huge fucking disappointment. The movie had so much potential with those kind of special effects, but they fucked it all up. It was absolutely terrible. I liked the first scene with the chopper and the second one with the scorpion, but the rest was shit. Anyway, to the workout. Thursday 1) Deadlift 265/1x10 PR 2) NG Pullups bw/1x11 3) DB military press 45/1x11 PR - I suck at military pressing with dumbells, but I'm pretty good at it with a barbell. 4) T-bar row 100/3x10 - first time I've done these, the cable row bench was taken. 5) DB bench 62/1x11 6) Front squat 132/1x5 (3 in the hole), 30s RI, 5 - It seems my mobility with squats is decreasing while ankle and hip mobility are increasing. I could literally sit on my calves, but I'd have to round my back. 7a) Calf raises bw+35 DB (left hand)/1x10, switch to right hand without rest, 10 7b) 'Body curls (?)' you hang in a chin-up position and then touch your hands with your shins by raising the pelvis. Your arms remain stretched. bw/1x10 8) externally rotating face pulls 88/1x15 - I usually hold at contraction, but I didn't do that now.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-05-2007, 07:49 PM	#64
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,665 Photos: 2	awesome workout Witchblade! good job on the PR I find I have the same problem with the military DB press too
	Warning: Seismic Testing Zone

07-06-2007, 06:34 AM	#65
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	I'll give that a whirl, TT. Thanks for the motivation, scar. BTW, what's with the empty avatar?
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07-07-2007, 09:19 AM	#68
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	I'm not too fond of the T-bars really. I like good old bentover rows more. It's easier to set-up properly for me. Externally rotating face pulls are like normal face pulls, only you're grabbing the rope from below instead of from above. Like this, but you pull the rope back over your head. I'm going to do HIIT again at 18:15h. Last meal was at 16:00h. I'll see how that goes.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-07-2007, 04:56 PM	#69
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	50m sprint + 50m walk for 8 sets. Rest until the pain wears off. 50m sprint + 50m walk for 4 sets. Jog home and ice my crappy shins. It went better, but I still got the pain. The pain gets so bad, it's crippling, even 2 and a half hours after my last meal.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-07-2007, 08:35 AM	#67
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,940	Good workout Witch. I don't know what an externally rotating face pull is, but it sounds cool. How did the T bar's go down for you? Oh, by the way, 3 hours is a long time to go without eating, but it works best for me. I can't eat too soon before cardio or my performance suffers.

07-07-2007, 05:09 PM	#70
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,175	Things are looking good in here Witchblade! Over the years I have had problems with shin splints also. In my experience, once you get them, you can't work thru them unless it is a mild case. Take a week or two off from sprints and do something else instead. When you come back, only do 2 sets of sprints and walks. Then add 1 more per session until back up to 8. I think you'll find that takes care of the problem.

07-07-2007, 05:11 PM	#71
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	ice the hell out of them and then get someone to look at your running technique. maybe you are over pronating. maybe you are running with a sway back posture.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-08-2007, 09:11 AM	#73
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	How are you analyzing your running technique. Most importantly, you need someone to watch you from the back and look at heel strike and foot/ankle control....that would be pretty hard to do by yourself..haha
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-08-2007, 11:16 AM	#76
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,940	Man, I'm really bad for taking week's off. I never listen to my body, and fire on regardless. Although, listening to Cowpimp's argument, that because we are'nt pro atheletes, we don't really need to take week's off. I guess you're body knows best. Good call in getting you're running evaluated, I'm sure as you do more, the oblique thing will disappear. Job sounds good Witch.

07-08-2007, 02:19 PM	#77
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	Actually, I believe Cowpimp didn't think weeks off were unnecessary. Rather I think he meant planned deloading weeks aren't necessary when you're still making progress. I don't like taking a week off either though. It goes against your instinct... train less, get more.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-09-2007, 01:42 PM	#78
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,665 Photos: 2	yeah, a week of can help out when/if you think you need one. and its always good to make some money, as for me I am jobless which blows a lot of ass. there is nothing around here right now! I put applications in all over the place and heard back from one and didn't get it. but 2125$ in 5 weeks is good money!
	Warning: Seismic Testing Zone

07-09-2007, 01:50 PM	#79
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I take a week off and every single time come back stronger.
	www.crossfit.com

07-09-2007, 04:11 PM	#80
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Hope all is well BRother Blade!!! Hope your 4th was Great too!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-13-2007, 12:12 PM	#81
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	I'm reading Further Brawn by Stuart McRoberts. Or rather, I'm skimming through it because it's a load of shit. Huge disappointment. On a side note, I've done an extensive psychological test to see what would be good career choices for me. I'm pretty happy with the overall analysis, but the psychologist told me the test results strongly indicate I'm mentally depressed. The more I think of it, the more I'm starting to believe it. She says it's very common in people with 'hyper intelligence' (how do you call it? gifted?) and insomnia. Woopidoo...
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-13-2007, 02:15 PM	#83
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	Yeah, you're right. Thinking about it only makes it worse. I'm definitely not taking any meds and I'm not going to see anyone about it either. Maybe the solution is drinking more tea.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-13-2007, 02:52 PM	#85
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,884 Photos: 10	Unless you're a complete emotional wreck, I don't understand how doctors could diagnose something like that. You're working out, being healthy, and living the dream. I agree with DOMS.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches