[BingoBango]

Wednesday, February 13, 2008

Had problems with midterms been missing workouts and BJJ, which sucks, but I am back into it now.

Squat

5X115
5X125
5X135
5X145
5X165

Dead lift

5X145
5X155
5X225
5X245
5X255

Incline bench press

5X75
5X95
5X115
5X135
1X145 (Struggled with the equipment could not move the bench up high enough, still enough for a 1 rep PR though)

[mschatz]

20kgs=44lbs

[BingoBango]

Originally Posted by mschatz

20kgs=44lbs

Haha I fail again...

[BingoBango]

Due to an injury I have had to take almost 12 days off, but still no real strength loss

Monday, February 25, 2008

Squat
5X125
5X135
5X145
5X155
5X175

Bench
5X105
5X115
5X125
5X135
5X150

Row
5X100
5X110
5X130
5X150
5X160

[theNuge]

Noob Question:

- Why do you sometimes have a set of three followed by a set of eight at the end of some of your routines? For example:

Squat
5X100
5X110
5X120
5X130
3X150
8X115

[Merrill]

Nuge,

Doing a set with lighter weight at the end takes advantage of the principle of neural dis-inhibition. When you lift heavy and then drop back to a lighter weight the CNS has be desensitized and you are able to do more reps with the weight than you normally could.

[theNuge]

Originally Posted by Merrill

Nuge,

Doing a set with lighter weight at the end takes advantage of the principle of neural dis-inhibition. When you lift heavy and then drop back to a lighter weight the CNS has be desensitized and you are able to do more reps with the weight than you normally could.

Thank you for the response. So, why only do it sporadically? I notice only part of the time is this done in this particular routine.

[BingoBango]

Originally Posted by theNuge

Thank you for the response. So, why only do it sporadically? I notice only part of the time is this done in this particular routine.

It is part of the 3 day split I do its supposed to be MWF monday is moderate wednesday is light friday is heavy...

However due to midterms and a nagging problem with my shoulder that I am getting fixed I don't get all 3 of those days all the time... I am trying to change that but it should be happening every third day.

[ThinkGreen]

Nice lifting sir, your numbers look pretty similar to mine. Good luck with your log and keep up the hard work, it definitely pays off.

[BingoBango]

First day back after several months off.

It was not a choice to take the months off, I was injured pretty severely wasn't sure if I was going to be able to lift heavy again, I'm happy to say it went better than expected with the exception of my incredible urge to puke after the workout.

I was injured in BJJ we were practicing for an upcoming tournament and I was going for a single leg take down. I got the leg and I positioned my foot awkwardly or I misstepped, but anyways my opponent sprawled out and as he came down I'm not sure if my ankle gave out because of the pressure (he was about 220 pounds) or I placed it incorrectly, my instructor was watching and isn't 100% sure. Needless to say as he sprawled I heard a loud snapping, crackling and popping sound. I liken it to if you put bubble wrap around a stick and hit it with a baseball bat and you have the popping of the wrap, combined with the crackling, and then a huge snap afterwards.

In the end I ended up with several torn ligaments, 3 broken bones and a plate and 8 screws in my ankle. It didn't take as long to heal as they expected I heal bones surprisingly quick, I broke my collar bone clean through once and it healed in 2 weeks. Rehab over the summer was one of the worst experiences of my life, but I know believe that having gone through the agonizing pain of trying to be able to walk again that I can do anything.

It was also humbling to see some of the other people at physio who had it much worse than me and gave it everything they had for less results. I was lucky in that I recovered very quickly, my doctor and therapist were amazed. There was however a man I met there who was paralyzed from the waist down in a boating accident and he is trying to learn to walk again (lots of research says now that it is possible). Upon my first day there he was sitting in his wheel chair sweating, swearing, grunting, screaming, crying and all he was trying to do was wiggle his toes. His success paid off I watched as he managed to wiggle his big toe ever so slightly. The therapist and doctors were amazed he was supposed to never wiggle any part below his waist let alone walk. When I was last there he has regain some mobility in his knees and he is now able to wiggle his toes and turn his feet ever so slightly.

Anyways it was inspiring and I am glad to be back in the gym, I hope to achieve 1/10 of the amount of heart and determination that this man had in my training.

I was given the okay by my doctor to return at a fairly high intensity but he asked me to hold it to about 85%.

So today I was back in the gym and these were my numbers.

Squat 5x5
Reps 5 95
Reps 5 110
Reps 5 130
Reps 5 150
Reps 5 160

Bench 5x5
Reps 5 80
Reps 5 100
Reps 5 120
Reps 5 120
Reps 5 130

Row
Reps 5 80
Reps 5 105
Reps 5 125
Reps 5 145
Reps 5 155

Overall it went well, but I am very exhausted after this and