Adarq.org

03/05/15

The rebuild- Phase 1
Injuries- Left shoulder (3/10) right hip (2/10), general soreness from Hapkido

Warm up-
Got the body warm,
bw squats, push ups and inverted rows

Squat-
bar x 8
60 x 5, 5
80 x 5

Incline Bench-
bar x 8
40 x 6
60 x 5, 5, 5

Ring Dips-
bw x 5, 5, 5

Focus is on maintaining good glute activation throughout all squats. Pretty much got there today. Had a little more forward lean in my squats than usual. Figure I can afford this on back squats and save the quad focus for when I do front squats. All in all felt pretty good and there was no real strain. Will use 80 again next week and add as many reps are comfortable, strong and stable. Once I get to 80 x 10 I will increase the weight.

Seriously considering putting dips in front of bench. The only reason I haven't done as yet is I was trying to prioritize the upper chesticles and even though I am still trying to build a bigger upper body I think I will have better luck overall doing dips first then adding incline bench for potentially more reps after. I can even add another exercise after that if required. 

Haha, then we all agree. I eat the clean shit manic too though, and that is why i said it gets annoying/uncomfortable. I need to get this done quick, 'end the misery', so i rush.
FWIW, try adding some kind of homemade sauce. e.g. for chicken and rice, put in a cup 1 tbsp of olive oil, 1tbsp of mustard and 1tbsp of lemon juice, mix them and spill them all over the chicken, then take a cup (200g) of fat free Greek ( or any other nationality, idc ) yoghurt  and mix it with the rice. Still very clean, extra good fats from olive oil, extra 15-20g protein from yoghurt, but now the food, as we say here : 'slips down easier'.

I must have some Mexican junk next time i am abroad. We haven't got any of them here yet. We do have all the intl burger houses (Mc, BK etc ), the stake houses (maredo, block etc ), pizza ( domino, hat etc ), of course the local dirty delicious stuff ( gyros pita, souvlaki pita, google them if you don't know them, although i hear they are pretty popular abroad too  ) but not  Mexican. Me want!

Good idea on the sauces and yoghurt. I'm pretty sure the Greek's have the monopoly on that one.

Souvlaki certainly are popular here but mainly at 3am after 1 too many beers. 

New Plan!!!
The goal = move, run, lift, jump pain free.

21/04/15
Warm up- mobility and stretched out the yin yang (15-20 mins)

Squat-
bar x 10
60 x 10, 10
wanted to make sure all reps are glute driven and stopped when they ceased to be.

Incline Bench-
bar x 8
40 x 6
60 x 5, 5, 5
All clean crisp reps.

Had to pull the plug there with a crook son.
My hip/knee problems seemingly stem from the upper quad/hip area taking over and having weak/inhibited glutes. Sounds pretty much like the fix for most problems these days. So my go to strategy is to stretch/roll/manipulate the sh1t out of my hips and quads and strengthen/activate the glutes. Will go with RDLs and light squats till I can get things organised. Will hopefully allow me to hit the upper body and bring that up to speed too. Who knows.

As hard as it's going to be for me mentally I'm totally not going to care about the weight on the bar the next 12 months or so    I'll look at adding more reps before jumping in weight and am quite prepared to take things uber slow.....apparently.

Nice. I love the idea of a recomp but have never done it successfully myself.

Does that mean though that the 3,000 days are basically at a maintenance level?

Great job on the progress. How low are you going on rest days?

Hip injury update-
Haven't taken any anti-inflams or anything yet and there's some mild pain around the hip area especially at the front when I lift my leg so I know that's not good. Not really sure on a course of action outside of seeing an osteo on Thursday. I know I need more glute strength/activation and this will be the initial area of focus. Will resume squatting in some form over the weekend if I can.

stupid, misguided, same diff. pretty much any kind of prescriptive purism is stupid. "no machines" is stupid. "you must squat to get strong" is stupid.

V true.