[The Chaddening]

They have been bringing a physio-therapist into work recently. Been having my first go at Graston and cupping treatment.

WOW.

[1MOREMOD]

Does your wife know some chicks been cupping you

[Rmtt]

Originally Posted by DonaldPump

They have been bringing a physio-therapist into work recently. Been having my first go at Graston and cupping treatment.

WOW.

Graston is awesome. It's gotten me through some times when I could have just kept inflicting injury, and allowed me to continue training.

[Rmtt]

Originally Posted by FlaPatsFan

I go once every few weeks for trigger point massage, works great for me and I feel back to 100% after. Especially in my hip and low back areas.

I also have a Hyperice vibrating foam roller. The thing is awesome, it takes foam rolling to the next level. It gets deeper into the muscle belly and fibers. I use it before train, religiously.

Finally, I use an inversion table once a day. Picked one up on Craigslist for a steal! It absolutely loosenes/opens up my spine, hips, shoulders etc. Gets the blood flowing to areas that don’t normally get it.

These body maintenance techniques and equipment essential for me, which directly impact and help/heal my recovery and training

Also been using a foam roller extensively....especially for static stretches with my hip flexors. In the past before foam rollers became popular, I remember rolling out my IT Bands with a paint roller you would buy at any hardware store. Put a 3" roller on it, and just work them over after leg day.

Also I have been using the inversion table we have at my gym daily for almost a year. I really didn't put much stock into it at first as I'm a minimalist type of guy...so it took a few months of friends telling me about it before I even gave it a whirl.

Now I don't know how I lived without it!

[Rmtt]

So my update.....today was back.

Deadlift - 8 sets of 3 reps....all at 465lbs.
Bent Barbell Row - 5 sets of 10 reps at 225lbs.
Weighted pull-ups - 4 sets 10 reps with 45lbs chained to me.


Then I found out a new use for the Rogue Squat Machine with the hook on the platform. I connected a handle to it and found that it's perfect for doing one-arm rows like you would with a dumbbell....but allows you to rotate your grip as you perform the row and really constrict the lats.

All in all a pretty good workout!

[1MOREMOD]

Doing back squat today as my max effort lift, should be interesting been off it for a while. Probably be light and deliberate reps.

[FlaPatsFan]

Originally Posted by Rmtt

So my update.....today was back.

Deadlift - 8 sets of 3 reps....all at 465lbs.
Bent Barbell Row - 5 sets of 10 reps at 225lbs.
Weighted pull-ups - 4 sets 10 reps with 45lbs chained to me.


Then I found out a new use for the Rogue Squat Machine with the hook on the platform. I connected a handle to it and found that it's perfect for doing one-arm rows like you would with a dumbbell....but allows you to rotate your grip as you perform the row and really constrict the lats.

All in all a pretty good workout!

Good stuff Rmtt! Some serious volume with DLs! 8x3 at that weight is no joke! The last big DL volume day I did was 5x3 at 455. Just a bit under what you did.

Squats other day went well....worked up to 3x3 at 405. Man, I felt it the next day...deep soreness! Today is garage sesh of Shoulders with the landmine attachment followed by waiter presses with KBs. End with RDLs and hammy stuff. Extra conditioning/endurance after, weather is beautiful here in Florida!

[Rmtt]

Originally Posted by 1MOREMOD

Doing back squat today as my max effort lift, should be interesting been off it for a while. Probably be light and deliberate reps.

Just take it as it comes and do what you can. I know you immediately want to crush the weight, but I wouldn't chance injuring anything at this time until you get settled in with your new workouts.

You will be beating your previous best lifts before long!

[Rmtt]

Originally Posted by FlaPatsFan

Good stuff Rmtt! Some serious volume with DLs! 8x3 at that weight is no joke! The last big DL volume day I did was 5x3 at 455. Just a bit under what you did.

Squats other day went well....worked up to 3x3 at 405. Man, I felt it the next day...deep soreness! Today is garage sesh of Shoulders with the landmine attachment followed by waiter presses with KBs. End with RDLs and hammy stuff. Extra conditioning/endurance after, weather is beautiful here in Florida!

Thanks! They actually felt really good. I started my diet on Monday, but ate so much during the 3 days before with my daughter's wedding parties that next week I probably won't be able to lift that amount...lol.

The last two mornings we've woken up to mid 40's.....and I have loved it. Gets to about 68 during the day....so it's been nice!

[1MOREMOD]

Originally Posted by Rmtt

Just take it as it comes and do what you can. I know you immediately want to crush the weight, but I wouldn't chance injuring anything at this time until you get settled in with your new workouts.

You will be beating your previous best lifts before long!

Yeah not expecting miracles anytime soon or to lift as heavy anymore just more focused on area I wanna work.

[Rmtt]

Originally Posted by 1MOREMOD

Yeah not expecting miracles anytime soon or to lift as heavy anymore just more focused on area I wanna work.

I think that is the best way to go about it. In the past I should have done that, but was stubborn and basically spinning my wheels.

It wasn't until I cut back and let everything heal that things started moving forward again. Another benefit of that is once you are able to get back into it full-bore, your enthusiasm goes through the roof!

[FlaPatsFan]

Originally Posted by 1MOREMOD

Yeah not expecting miracles anytime soon or to lift as heavy anymore just more focused on area I wanna work.

Just train smart and you’ll be fine

[1MOREMOD]

Originally Posted by FlaPatsFan

Just train smart and you’ll be fine

I dont wanna, I need to ego lift my brains out

[FlaPatsFan]

Originally Posted by 1MOREMOD

I dont wanna, I need to ego lift my brains out

Haaaa, I hear ya bro. But at our age ego lifting leads to injury. Train smarter not harder, words I live by now. I’m no stranger to stopping or backing off programmed weights if I’m not feeling right. It has definitely saved me multiple times. I’ll ego lift the shit out of the gym if I’m feeling tip top, but if I’m healing or nursing an injury....no way.


Rmtt....I forgot to ask/mention Jefferson DLs. Are you familiar with this movement? They are another favorite of mine, kind of a combo between a DL and a Squat....sort of. They are a bit awkward until you get the technique down. But I will say they have definitely helped both my DL and Squat!

Example....today I did 10,10 (5 reps each side).6,6,6(3reps each side)4,4 (2reps each side) up to a finishing weight of 400. I will do these every few weeks as a variation. Curious your thoughts.

[1MOREMOD]

Got them arms tonight so no chance to ego lift right?

[FlaPatsFan]

Originally Posted by 1MOREMOD

Got them arms tonight so no chance to ego lift right?

I think you can ego lift those, lol

[1MOREMOD]

Ha some dude said like 5 times while had earbuds in, how long has it been since you looked like me. Finally heard him and said it's been a while. Opps what an asshole. Coulsnt take it back so just laughed. His girl was standing there also.

[Rmtt]

Originally Posted by FlaPatsFan

Haaaa, I hear ya bro. But at our age ego lifting leads to injury. Train smarter not harder, words I live by now. I’m no stranger to stopping or backing off programmed weights if I’m not feeling right. It has definitely saved me multiple times. I’ll ego lift the shit out of the gym if I’m feeling tip top, but if I’m healing or nursing an injury....no way.

Rmtt....I forgot to ask/mention Jefferson DLs. Are you familiar with this movement? They are another favorite of mine, kind of a combo between a DL and a Squat....sort of. They are a bit awkward until you get the technique down. But I will say they have definitely helped both my DL and Squat!

Example....today I did 10,10 (5 reps each side).6,6,6(3reps each side)4,4 (2reps each side) up to a finishing weight of 400. I will do these every few weeks as a variation. Curious your thoughts.

Holy crap.....I haven't seen Jefferson's in years. I remember a long time ago when I was young and stupid, and had a lower back injury I kept trying to train through.

My current gym owner who was a competitive powerlifter in the 70's actually showed me that exercise. It allowed me to deadlift with virtually no pain while my back recovered.

I remember it was a very awkward exercise for me to learn, but being short and having a short range of motion I got pretty decent at it.

I need to research it again as I used it as a means to an end, but I didn't really approach it from a "gains" perspective.

I honestly thought of it as a rehab exercise during the time!

[Rmtt]

Originally Posted by 1MOREMOD

Ha some dude said like 5 times while had earbuds in, how long has it been since you looked like me. Finally heard him and said it's been a while. Opps what an asshole. Coulsnt take it back so just laughed. His girl was standing there also.

Lol....serves him right. Him mentioning that many times especially in front of his girl shows he was trying to be "cute".

[1MOREMOD]

Weird thing is I dont see it, think I look normal or small.

[Rmtt]

Originally Posted by 1MOREMOD

Weird thing is I dont see it, think I look normal or small.

It's the same with me....especially when dieting. Your mind plays tricks on you. But to another person who rarely sees you.....18" arms on a guy is pretty impressive.

So they will either pester you for your "secrets" , or take the other road like that guy and be condescending and try to make themselves look good by being an ass.

[1MOREMOD]

Well I guess that makes me feel better didn't think of him being the ass in the situation. I do get swoll doing some arms wish it lasted.