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Random health and exercise thoughts - Page 2977

post #44641 of 57256
Quote:
Originally Posted by Khayembii Communique View Post

RHET NYC brahs, considering visiting with my girlfriend in the next couple months over a weekend to check out some neighborhoods we'd possibly be living in if I were to go to school at Columbia or NYU Stern. What neighborhoods should I check out in terms of where would be a good place to live, close enough to campus, some night life stuff, etc.

Also considering checking out Boston and Philly.

whats your budget? nyu is in a great part of town but quite expensive. neighborhoods around columbia are probably a little cheaper but i'd still plan on 2k/mo for a studio in manhattan.
post #44642 of 57256
Lifted for the first time in two weeks today. Was not pretty and felt like shit the whole time. Feels awesome to be back in the gym though.
post #44643 of 57256
Quote:
Originally Posted by OccultaVexillum View Post

I rehabbed a SLAP tear and tendinosis for 18 months. 6 months of doing nothing but cardio, 6 months of just resistance bands and soup cans, 6 months of light "pump" work, then finally back to full training. With corticosteroid shots at each 6 month interval.
My other option was exploratory surgery though.
Moral: sometimes rehab takes a long ass time.

Any more details on this? I've been dealing with elbow tendinosis for 6 months and its at the point where its just depressing.
post #44644 of 57256
Did yourself any time off? Like I said, It took me a few months to realize there was no workaround and it simply needed rest, which meant full rest. I didn't do shit.
If it's only mild there are braces that you can put around your upper forearm that basically compress everything and keep it warm. Then there's blue heat and tiger balm that you could put on it. Another highly underrated thing you can do is see an ART specialists. It's like a soft tissue massage done by (good) chiropractors. If you google "active release technique" you'll find a website that will list providers by city/state/zip and it will tell you which qualifications they have (upper body, lower body, nerves etc). That actually helped me a lot in the recovery but I didn't find out about it til later in the process.
But yeah my whole thing took like 2 years from pain starting, progressing, subsiding and then finally lifting pain free and the first year was all a mess of me trying diff things and seeing diff drs, surgeons, physiotherapists, chiros etc.
. I think the biggest issue for me was deads. I used an over/under grip and never alternated. Now I only pull double overhand and switch between sumo and conventional.
post #44645 of 57256
Started new routine this week and fucked up on the order of days (in order to match my gym availability schedule). It just so happens if I do a bro workout (chest & arms), I can reset myself perfectly to get back on track starting on Tuesday icon_gu_b_slayer[1].gif
post #44646 of 57256
Quote:
Originally Posted by OccultaVexillum View Post

Did yourself any time off? Like I said, It took me a few months to realize there was no workaround and it simply needed rest, which meant full rest. I didn't do shit.
If it's only mild there are braces that you can put around your upper forearm that basically compress everything and keep it warm. Then there's blue heat and tiger balm that you could put on it. Another highly underrated thing you can do is see an ART specialists. It's like a soft tissue massage done by (good) chiropractors. If you google "active release technique" you'll find a website that will list providers by city/state/zip and it will tell you which qualifications they have (upper body, lower body, nerves etc). That actually helped me a lot in the recovery but I didn't find out about it til later in the process.
But yeah my whole thing took like 2 years from pain starting, progressing, subsiding and then finally lifting pain free and the first year was all a mess of me trying diff things and seeing diff drs, surgeons, physiotherapists, chiros etc.
. I think the biggest issue for me was deads. I used an over/under grip and never alternated. Now I only pull double overhand and switch between sumo and conventional.

I just got to the time off thing. Hurt myself in late October, kept training through it until January, stuck to squatting only until April or so and now it's been a few weeks or a month since I've lasted lifted. It's progressed a lot from its worst point; I had a brace on daily and had a hard time doing anything with it. I'm at the point where I don't experience pain if I'm not gripping anything, but as soon as I grip, my forearm/elbow hurt like hell. I've stuck with running and have spent enough on massage/physio to get to this point, so now it's finding out what's going to get me back to 100%. Stuff like massage, trigger point work, ultrasound therapy etc. all make it feel great for about 30 seconds or so, but then its back to reality. The timeline is incredibly frustrating, as is not knowing what I should be focusing on - or even what the issue really is.

I'll look into ART, thanks. Looks like there's a few people locally that could help me out. I'm most worried about long-term consequences; I don't want to end up with any lasting debilitation.
post #44647 of 57256
I know exactly how you feel man. It was the most frustrating thing ever and changed the way I train a lot. There was so much uncertainty through the whole thing about knowing if it was "ok" and how hard I could go and if it would ever come back.
There's a lot of stuff I simply don't do now in the gym because of it but I am stronger than ever. It's just a waiting game and then being proactive and patient. Finding the imbalance that caused it in the first place and working on strengthening that.
post #44648 of 57256

RHET, how are my deads looking? Tore my achilles last october playing soccer, and just getting back to heavyish stuff. ~80kg bodyweight (fat as fuck though).

 

post #44649 of 57256
Quote:
Originally Posted by jarude View Post


Any more details on this? I've been dealing with elbow tendinosis for 6 months and its at the point where its just depressing.


Took me roughly 5 months to get over my golfer's elbow. I just did cardio and calisthenics that did not involve putting significant load on that tendon. It's 100% healed now.

post #44650 of 57256
Quote:
Originally Posted by conceptionist View Post

Just got my new training program.
Like I've said before, next meet is not until Oct/Nov so it's a long building season until then.

The first 4 weeks are Norwegian style "mengdeträning" (volume training).

5 full body training sessions a week, with squats 3x a week, bench 4x, deadlifts 3x + a whole bunch of accessory work.
Lots of supersets, drop sets, grip variations, tempo modulations, etc, also for the compounds. Ton of volume, looks like 30 sets a session on average.
Overall, it seems to be pretty close to the training that was used in the "Norwegian Frequency Project" study.

Pretty psyched about it, apart from that I think its gonna be a lot of puke-y feels.

Haven't been following this thread long. You compete? Powerlifting?
post #44651 of 57256
Quote:
Originally Posted by K. Nights View Post

Haven't been following this thread long. You compete? Powerlifting?

Yes, I compete in Powerlifting.
Did my first meet two weeks ago. Have been lifting regularly for about 2 years but didn't get the results I wanted so I started to take it more seriously by going down the powerlifting route. My numbers are not high atm, but at least they're increasing fast now that my training is on point.

Coldsnap and Mrchariybrown are the other competing powerlifters in this thread. There was another PLer here a while ago, but I've forgotten his username.
TeeKay compete in Bodybuilding.
Apologize if I forgot anyone.
post #44652 of 57256
Thread Starter 
You compete, brah?

I compete.
post #44653 of 57256
Knucks?

How many sets are you going to do per training, @conceptionist.
I'm thinking of starting that routine too. Looks promising and maybe not as tough as smolov if total volume per week stays the same.

Thinking of competing soon but on a cut now and my squats suck frown.gif

@ Aidan.
DLs look good to me mate.
post #44654 of 57256
Quote:
Originally Posted by Crat View Post

How many sets are you going to do per training, @conceptionist.
I'm thinking of starting that routine too. Looks promising and maybe not as tough as smolov if total volume per week stays the same.

Thinking of competing soon but on a cut now and my squats suck frown.gif
 

 

My training is completely individualized by my trainer so its not a set program.

So you can't find my exact routine anywhere on the net and its not a simple squat 3x, bench 4x and deadlift 3x a week over the coruse of 5 sessions. There's a lot of thought into the small details that I can't explain or even understand. 

 

My total sets as written in the program are between 27-32 per session. Working or Top sets looks to be around 25 per session.

This is pretty damn high, imo. My coach believes that the more often you train, the higher you can push the total volume over the week. That may seem contradictory, but it makes sense if you think that for a total of 100 sets a week, two sessions of 50 sets don't work the same as 5 sessions of 20 sets each. The former is completely impossible to do with any decent intensity while the latter allows for relatvely high intensity. So by working out more frequently you can actually get a higher total volume in the long term and thus the volume doesn't need to be "equalized" in relation to your frequency.

 

 

Anyway, while my specific program isn't available, there are some standard norwegian style "volume training" programs out there.

Here's a few (not translated):

 

http://fitnessbloggen.no/bli-sterkere-med-mengdetrening/

http://styrkeloft.no/treningsprogram/

 

these are, however, pretty old. They're all 3 day a week and as you know, the current norwegian programs have higher frequency. Those templates are not available atm. You could still run on of the above routines 3x a week and do extra accessory sessions.

If you're interested in that, I can translate the routines for you.

 

 

Some of the Sheiko routines are pretty similar in structure with higher frequency, lots of volume and focus on the main lifts or close variations of those. I know many lifters in my club who use those programs. If you've used Smolov, I think you'd be right at home with Sheiko.

 

I'd advise you to look at the Sheiko website and forum to read up on what program is suited for your current level and numbers. There's also a ton of info on how to use his program and modify them to yourself.

Look up your level in the "Russian Classification Chart".

 

You should also read the Sheiko website and forum if you decide to use his programs:

 

http://sheiko-program.ru/

http://sheiko-program.ru/forum/index.php

 

The standard procedure for his programs seems to be to run 29-31-32# in that sequence, but there's other suggestions on the forum so read there first. The exact sequence of the programs is very important, as they all have different goals and purposes.

If your total is past that level and you can tolerate the higher workload, you should try the CMS-MS Prep cycle.

post #44655 of 57256
Thanks for the links mate. I did some reading into the current norwegin training yesterday and could indeed not find any schedules. Will look into these some more tonight.

I've done a few sheiko cycles in the past but booked better results with smolov.
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