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Howie's Indigo-3G Training Log
 

howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

Okay here goes. Lately I have been following the original HPMass stuff.

Last week I started using my home equipment. I basically did Trap Bar DL and OHP from pins all week, and some Snatch Pulls from blocks towards the end of the week. Still waiting for my safety arms so I can do RGBP.

Here is what I am doing this week.

Sun -
NC

Mon -
Activation, Pull-ups/inverted rows on rings, OHP f/ pins, tried Floor Press but didn't have enough room to straighten my legs. May have to try RGBP out of the J-hooks for a few workouts. Finished with the leg holds. Those are pretty brutal. By the last set I had to stop because I could not hold a contraction.

Tues -
Activation, going to try Skin-the-kitty on rings, holding at the beginning and end positions, and will also try a few holds in the inverted hang position. On to Trap Bar DL and Snatch Pulls f/ blocks. Finished with leg holds. By the way, I am doing pull-downs/pull-aparts/etc with a band for AR work.

Second half of the week will basically look the same. Going to swap the ring exercises around a little bit though to see how they effect. I'm thinking STC may be good to do before my pressing so we will see. what happens.

As far as diet goes:

5am - 6 Indigo, 4 on NC days
5:45 - Finibar
6:00-6:15 - Start sipping drink
7:15-7:30 - Finish drink
8:30-9:00 - 1 cup rice, 50g of protein (tuna or eggs)
NOON - 1 cup rice, 50g of protein again
Supper - Here are a few things that I usually eat at this time: 2lbs hamburger, 1-2 steaks, 4 fish fillets, 4-6 baked potatoes

I also randomly eat slices of cheese and handfuls of peanuts throughout the day to get those easy calories in.

I have a shake that I sip throughout the day as well:
1 avocado
1 banana
2 tbsp extra virgin olive oil
2 tbsp natural PB
2 cups almond milk
1/2 cup heavy whipping cream
2 scoops Grow

-----

Recap on today's workout:

Actually tried practicing the support position for dips and pull-ups, but had trouble with my lats, which of course are a huge weak spot for me. After this I made the decision to practice the support position for push-ups (+ push-ups) and inverted rows. I figured that the latter exercises would make good practice. Once I get good at the push-up I'll move on to the dip, etc etc.

Again, did OHP from pins. Left lat was being a sonuvabitch, so I didn't work up to that heavy of a weight. Floor presses didn't work out. Actually tried doing like 3 or 4 sets of RGBP out of the J-hooks but it didn't feel that great. I think if I lay the opposite direction that it will work, will just have to be careful.

And again, the leg holds are pretty cool. Wasn't draining by any means, yet the last set had my mind thinking "what the fuck is happening right now".

Cya tomorrow!

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Eazy
Level 100

Join date: Jun 2006
Location: Ohio, USA
Posts: 1134

howie424 wrote:
Oh gosh I better start updating it again :P



duh!

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n8tive
Level 10

Join date: Oct 2009
Location: Montana, USA
Posts: 1692

howie424 wrote:

And again, the leg holds are pretty cool. Wasn't draining by any means, yet the last set had my mind thinking "what the fuck is happening right now".

Cya tomorrow!


This I get this all the time. Oh my god what is happening here, LOL. Funny glad to see I am no the only one. :)

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

Hello everybody!

Started off with Part 2 of my week yesterday.

Basically my weeks have been looking like ABCABC.

A= Neural Charge
B= Upper Body
C= Lower Body

Today was a B workout. Began with my usual warm-up and activation.

Moved on to push-ups and rows on the rings. These felt really good. For the time being, I am going to practice push-ups/rows until I feel stable and strong enough to move to a more vertical position for dips/pull-ups.

Then did OHP from pins, which felt great. Did about 10 sets total. Did RGBP with a very light weight, but also did about 10 sets, searching for a sweet spot on grip. My favorite is close grip.

A note about my pressing: I use Fat Gripz on OHP, but I am not using them on RGBP. Just feels more comfortable to me. May try using them again next week but we will see.

After my strength lifts, I did the leg holds again. Am finding out that my left calf is very tight, causing some pain behind the knee. Will be working on that!

If I think of anything else, I'll chime in again later tonight. But for now, cya later!

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

1/20/12

Today I had a great workout. Started off with warm up and activation as usual.

On rings I started with 3 reps of push-ups, focusing on CT's version of the hardstyle prank that he explained a few days ago. Felt really good. Great way to get into that whole body tension.

Then did skin the cat and inverted hangs. BOTH were way better than earlier this week. Was much more stable in the inverted hang, and had a great ROM with the skin the cat. Did 3 sets of each, and attempted a back lever on the very last rep. SLOWLY went through the position. Next step is to stop when I get to the position. Felt awesome. My biceps and lats were screaming.

Snatch High Pulls. Focused on snapping those hips as if I were jumping and my reps were very clean. Did about 8 sets total. Did a double ramp.

TBDL. Performed a double large ramp. So 2 sets per weight, jumping in big weight increments. I was shooting for a medium amount of volume but wanted to hit a relatively high weight. Worked pretty good. Hit 6 or 8 sets, I don't remember.

Ended with leg holds, which were better than they have been all week.

One of my favorite things is ending the week with the best workout of the week. Now time for a nice weekend of recovery.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

1/25/12

Time to check back in!

It seems that with this Indigo project, I am incapable of completing programs and making optimal progress without running into problems. After much frustration, I have taken a step back, looked at the big picture, and am now going to take a different approach to my training. After all, I've got to train for PERFORMANCE, right?

I must admit, I am guilty of not performing necessary maintenance on my upper body, and the result is some issues that WILL NOT FIX THEMSELVES, no matter how often I perform my main movements.

OBJECTIVES:
- Loosen up the chest/ant. delt
- Keep the scapula "loose", while also working on stability (my scapulae are weak due to my lats, yet get pretty sticky)
- Working on creating a strong external rotation/maximal torque with OHP
- Work on full body tension

Here is what I did today:

A. Started my workout with chest/ant. delt mob.
- Poor man's ART, up against my rack with a tennis ball in my chest or ant. delt, then contracting and stretching at the shoulder
- Lying on my back and rolling out the chest/ant. delt w/ 1 end of the barbell, my leg resting on the other end to apply more pressure

B. Moved on to working on creating torque and external rotation overhead with bands hanging from the pull-up bar (all of these exercises are on video at mobilitywod.com)

C. Performed poor man's ART on my scap laying down on a t. ball

D. Worked on hollow body

E1. CT's version of hardstyle plank on the floor
E2. Hardstyle plank on the rings
- No pushing with either of these yet! I want to be able to create maximal torque first.

F1. Stand on one end of the band, other end in my hand, and I go into the bottom position of a OHP. I don't press, but work on creating torque and external rotation.
F2. 1-arm OHP from pins. Yes 1-arm. The BB just acts as a lever on one end. Kind of strange, but it feels good and my upper body is not capable of optimally working bilateraly yet.

G1. Jumps from the mwod video from TODAY (1/25/12)
G2. TBDL, focusing on creating torque in the lower body, and also properly loading the hips.

Doesn't seem like a lot, didn't go heavy in anything, but I am going to practice this stuff until I am good and my upper body has been re-organized.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

2/6/12
-----
Okay, just checking in with my current training/nutrition.
-----
TRAINING

My training has evolved somewhat from the last time we have spoken.

My week is as follows:
SUN - A
MON - B
TUE - C
WED - A
THU - B
FRI - C
SAT - D

A=NEURAL CHARGE
B=UPPER BODY
C=LOWER BODY
D="AD LIB"
-----
-----
A. NEURAL CHARGE

Well by now we all know what a neural charge workout consists of. I generally pick TWO movements, and perform 1-3 reps per set, usually for around 3-5 sets, for a total of about 9-12 reps. My workouts almost NEVER go anywhere beyond this.
-----
B. UPPER BODY/C. LOWER BODY

- MOBILITY
I work on the same mobility basically everyday, for as long as I need to. I only work on things that NEED to be worked on. At the moment I am working on opening up the hips with about 4-5 exercises. For lower body I am focusing on opening up my ant. delts and keeping my scapula from getting sticky.

- RINGS
At the moment, my ring work consists of ONE training unit, which consists of my main moment, preceded by two activation exercises.

> Hollow body - first I work on getting into a correct body position
> Hardstyle Plank (CT's version) - again, focusing on a correct body position
> Push-up support position - Over 3-6 sets, I perform holding this position on the rings for however long I can.

- FOUNDATION

This is the only part of my workout that changes from day to day. At the moment it looks like this.

Upper body has one training unit:

>Med ball throw from chest (activation)
>OHP from pins (10-16x1-3)
>Band work (active rest)

Lower body has two training units:

>Snatch Jump/Snatch Low Pull (activation)
>Snatch High Pull (5-8x1-3)
>Band work (active rest)

>Jump from knees to bottom sq. position/Vert Jump (activation)
>TBDL (5-8x1-3)
>Band work (active rest)

- SLED

>2x forward drag/2x lunge hold
>1x backward drag or push (sometimes the gravel is frozen outside and I can't push backwards)/1x half sq. hold/1x catcher hold
-----
D. "AD LIB"

So far I have only had one of these days, which consisted of:

>Push Jerks

>Snatch jump
>Snatch low pull
>Snatch high pull

>Full Snatch
-----
-----
NOTES:

This week I planned on progressing from the push up support hold on rings, to a full push up, as I have tried a few reps throughout last week. This will basically be played by ear from workout to workout until I get efficient at them. With my lagging lat on the left side, it really depends on if that lat is recovered well enough to perform one or the other on any given day. But it IS finally picking up some slack, so carry on my wayward son.

I also planned on progressing from snatch high pulls to full snatches by the end of the week, but I may hold off until next week. Tomorrow's LOWER BODY day will be a NEURAL CHARGE (because of some added stress, death in the family, work hit a rough patch - slowing down to normal pace though). Because of this, there will only be one LOWER BODY day. Won't get a chance to practice high pulling before that day.

After TUE and WED NEURAL CHARGE workouts, I will carry on with normal scheduled programming on THU for the rest of the week, pending my recovery. "AD LIB" will be another day for me to work on progressing from high pulling to snatching within the same workout.

Howie, out.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

2/6/12

Hello, I'm back with a nutrition update.

I won't get into details as I'm in a bit of a hurry at the moment. I'll give a quick rundown of what my week looks like.
-----
SUN - A
MON - B
TUE - A
WED - B
THU - A
FRI - B
SAT - C

A=IF
B=Freq. Feedings
C=Low Pro
-----
A. IF

This isn't really true IF, it's just a way for me to identify this day.

5am - I3G
~6-7am - workout nutrition
~8am - PWO meal (usually 2 cans of tuna + 1 cup of rice)
~1pm - 2 egg whites
~5pm - feast (steaks, potatoes, eggs, rice, a shake packed with fats)
-----
B. Freq. Feedings
5am - I3G
~6-7am - workout nutrition
~8-the end of the day - on this day I eat a whole chicken, plus 1 cup rice with however many meals it takes to finish the chicken. Also have a shake before bed.
-----
C. Low Pro
Just like it says. No protein, basically just rice all day. 700+g of carbs.
-----
NOTES - Going to do some math and see if I can quit eating tuna on my IF days. I HATE tuna. Going to try and replace that meal with greek yogurt + rice = rice pudding. So much tastier, but it will be a little spendier and about half the protein. More expensive, less protein, but something I can enjoy eating. Tough decision really. But, like I said, I will do the math. Math doesn't lie.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

Not much has changed. Had a lot of NC workouts last week due to a funeral and having to entertain/accomodate my aunt and the freakin Brady Brunch. Just kidding, I didn't HAVE TO, I wanted to!

Anyways, I am now cutting back OHP to 5-8 sets, and adding in Snatch work, so I am doing Snatch work 4 times a week. I love Snatch.

Diet is feeling great. I love eating this ways, it's really easy to do.

My biceps and forearms are growing bigger and stronger like crazy, and my back is coming along nicely as well. I give credit to two things: ring work and my job. I notice a huge carryover from my performance work in the gym to my job, and I can feel my job really contributing to my performance as well. They help eachother out and it works great.

At work I do a lot of REAL farmer's walks. Those farmer walks weigh 35-45 pounds, and I perform about 8-15 reps per day, each rep being 20-50 feet. Of course there are quite a few other things that help out: grabbing ewes and moving them, setting up lambing panels, loading heavy buckets that I end up carrying later, and moving bags of feed. Honestly, I feel this has contributed greatly to fat loss and to keeping my body more fluid and stronger, instead of just working out and being a bum all day. I have pretty small hands, but because of using them in the gym at at work every single day, my grip is dangerous!!

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Eazy
Level 100

Join date: Jun 2006
Location: Ohio, USA
Posts: 1134

Howie, thanks for stopping by my log with the details, and no they don't bother me lol. I agree its important when trying to figure things out. I think the only difference i have compared to yours is, it doesn't hit me until about 20mins or more AFTER my post-training meal. So, i start my peri-workout nutrition at about 4:40 1-FINiBAR, 1-Anaconda, 2-MAG-10, 2-SWF, i take my last sip about about 6:30p.m, start my meal about 7:45p.m, then it hits me about 8:30 or so and basically hits me in spurts throughout the next hour or so.

I wonder to if when i was on the full dose of Indigo if i just absorbed my training nutrition better, because if i did have to go like that, it was always solid and it was never anything like what it is now on maintenance dose. That to could be something to think about, because as i said i was doing 2-FINiBARs and 5-SWF on full dose with zero problems.

Like i said, thanks for giving me the update, i'll continue to try to alter things to see what works, i'm sure you'll be doing the same and i'll look forward to any findings you come up with. Keep at it and i'll be in touch man.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

2/25/12

My training is still very similar to what I have previous filled you all in with. I am constantly searching for ways to simplify everything.

Here is my current day:

>MOBILITY - Always do upper and lower body, working on whatever needs the most attention.

>RINGS - 1 training unit. 3-6 sets.

A1. ACTIVATION
A2. ACTIVATION/FOUNDATION
A3. FOUNDATION/AR/EXTENDED SET

ACTIVATION - Hollow body/Hollow rock/Support positions
FOUNDATION - Support position/Pushing/Pulling/Misc
AR - Band work

Pick one of each for each part of the unit.

>FOUNDATION - Foundation in this case refers to the use of barbell. Two training units. 5-8 sets.

A1. ACTIVATION
A2. ACTIVATION/FOUNDATION
A3. FOUNDATION/AR/EXTENDED SET

ACTIVATION - Jump/Throw/Support Position/Pre-fatigue
FOUNDATION - OHP/RGBP/Deadsquat/High Pull
AR - Band work

Pick one of each for each part of the unit.

>ABS - 1 training unit. 3-5 sets.

A1. ACTIVATION
A2. ACTIVATION/FOUNDATION
A3. FOUNDATION/AR/EXTENDED SET

ACTIVATION - Hollow body/Hollow rock
FOUNDATION - Dragonflag/Hanging leg raise/Weighted crunch/Russian twist
EXTENDED SET - Reverse crunch/Hold/Crunch/Russian twist (no weight)

>SLED

A1. FORWARD DRAG 2x20-30 steps
A2. LUNGE HOLD 2x10-20 seconds

B1. FORWARD DRAG 1x20-30 steps
B2. HALF SQUAT HOLD 1x20-30 seconds
B3. CATCHER HOLD 1xF

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

3/9/12

Been working on tweaking some things a bit again, based on previous performances and things I have noticed/become aware of.

Here is a weekly layout I have been working with:

First half of week, I call it Week A (Week 1A, 2A, 3A, etc)
NC
UB
UB reduced volume

Second half of week, I call it Week B (Week 1B, 2B, etc)
NC
LB
LB reduced volume
-----
-----
NC days consist of 1 throw and 1 jump, 2 reps per exercise, 3-5 sets

UB/LB days consist of:
1 Ring Training Unit - 3-4 sets
2 Foundation Training Units - 5-8 sets ea
1 Secondary Foundation Training Unit (on LB it's an UB movement, vice versa) - 3-5 sets (mostly for technique practice)
Sled Protocol

UB/LB reduced volume days consist of:
1 Ring Training Unit - 1-2 sets
2 Foundation Training Units - 3-5 sets ea
1 Secondary Foundation Training Unit - 3-5 sets
Sled Protocol

Notes:
Training Units consist of an Activation, Main Movement, and AR. Activation and AR done as needed.

I tried training AB AB style, but found that both B workouts suffered due to great workouts on A (which always followed an NC).

Decided to do the original HP Mass format, with the second day being reduced volume (because of the impact Rings has on the CNS). This has allowed me to have a solid workout followed by a workout of lesser volume with optimal performance.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

4/3/12

It's time for another update ladies and gents.

I'll give a sneak peak on what I plan on beginning tomorrow. Tomorrow will basically be a half-week to feel things out, and I will begin full bore on Monday. I feel that I am ready to lower the frequency, up the weights, and be an all-out machine. I am going to get some supper here shortly, do some band work and mobility to get myself a sick pump, and try to take some pics with my computer.

-----

Here is what I'll be doing tomorrow and the remainder of the week:

Day 1 - Pressing Work
Corrective Complexes
Bear Crawls/Crab Walks
Jump Rope

A1. Throw
A2. Ring Scap Push-ups
A3. Dip Catches

Continuous Ramp/Throws pre-set
-OHP w/ bands
-OHP
-BP w/ bands
-BP

Shot Throwing (still doing some research to design a protocol)

Day 2 - Pulling Work
Corrective Complexes
Bear Crawls/Crab Walks
Jump Rope

A1. Band Pull-down
A2. Ring STC
A3. Band Pull-apart
A4. Tuck Front Lever

B. Supinated Pull-ups

Continuous Ramp/Jumps pre-set
-TBDL w/ bands (maybe)
-TBDL

Sled/Holds

Day 3 - Technique Work
Corrective Complexes
Bear Crawls/Crab Walks
Jump Rope

A. Pelvic Hold

B. Extension Hold

C. Low Pulls

D. OH Hold

E. Push Jerk

-----

This is mostly experimental, will just work on ironing out some tweaks the remainder of the week and will hit it hard next week.

Carbs are still VERY high, protein is at a decent amount as well. Starting to see some nice vascularity as well as nice separation in the shoulders/biceps/triceps, as well as the back.

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BobFather5
Level 10

Join date: Mar 2003
Location: Nebraska, USA
Posts: 342

Ok Howie, read your reply in Synergy log, I think I am 8 hours from him, so you are in the middle. Where @ in SD? My former sister in law(who I am SO VERY CLOSE TO) lives in Yankton, is a doctor up there, I get out to see them a few times a year. Let me know. I would love to get to meet some of the OUTSTANDING in the Indigo family:)

Bob

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

4/6/12

Okay, update. Last post I made I outlined what I was going to be doing for the next few weeks. Change of plans due to some backspasms in the rhomboid area of the left side of my back. Going to be taking muscle relaxers for the next couple of weeks.

For the next few days, I will be doing GPP/Conditioning work. NO rings, NO bands, NO barbell.

Shot, sprints, jumps, sled, jump rope, bear crawls - cool stuff like that.

I want to let my back recover (using ElitePro, epsom salts, muscle relaxers) for 3-7 days, before I reintroduce any of the other stuff. At that point, I will introduce bands ONLY, to begin correcting some weaknesses in the back. We will play it by ear from there.

My goal in the next few weeks is upper back recovery, and then correcting weaknesses with a fresh back. If all goes according to plan, I should be able to correct these weaknesses (or at least get the ball rolling) before I run out of muscle relaxers.

I've read posts by a few people that after they quit using the muscle relaxers, the issues came back. I'm not sure how I even feel about taking these, but I am going to do my very best to make sure that when I am done taking them, EVEN IF the issues come back, I will have built up a solid defense mechanism capable of keeping my back strong, and warding off the issues.

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BobFather5
Level 10

Join date: Mar 2003
Location: Nebraska, USA
Posts: 342

I used to have issues with my rhomboids ALL the time, when I started using face pulls, that issue disappeared, may be bad advice, IDK, check with the coaches, but it worked WONDERS for me!

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444















Here are some photos from tonight. There are some others in my hub.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

BobFather5 wrote:
I used to have issues with my rhomboids ALL the time, when I started using face pulls, that issue disappeared, may be bad advice, IDK, check with the coaches, but it worked WONDERS for me!


That is interesting. I know that face pulls is an exercise that receives a lot of praise for what it does for shoulder/back health. I think that after these couple days of recovery that will be the first exercise I re-introduce to my back. Thanks for the suggestion!

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BobFather5
Level 10

Join date: Mar 2003
Location: Nebraska, USA
Posts: 342

Awesome PICS, jacked big time, keep up the great work!

In response to your post on my log(God that sounds funny every time I type that, "my log", sheesh):

My May and July are somewhat full, but I will hit you up about a possible June time, need to coordinate 5 kid schedules which isn't always easy, will also by contacting Synergy between now and then, would be my honor to meet some of you great peops!

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bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Looking thick in the new progress pics man, nice work!

Sorry to hear the back is acting up. I second the face pulls recommendation- rope face pulls to the mouth using light weight should do good things for the rhomboids. Band pull aparts are great too- I feel like a new man since throwing those in (posture is better and I'm gradually cleaning up the nagging injuries). Sounds like you have a smart plain laid out for yourself though, hope the back heals up soon

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alexanderdokov
Level 2

Join date: Jul 2010
Location: Spain
Posts: 35

Hi Howie,

congrats to your progress. Regarding the problems wiht your rhomboids, let me start out by saying that I am by no means a specialist and didnīt receive any training in assesing physical problems, but I noticed that you always seem to lean into one direction in your pictures and the right side of your back looks bigger to me, especially the trapezius. Maybe thatīs due to the way you take your pictures. But then again maybe you have some sort of dysbalance going on there, that causes your problems.

All the best

alex

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

BobFather5 wrote:
Awesome PICS, jacked big time, keep up the great work!

In response to your post on my log(God that sounds funny every time I type that, "my log", sheesh):

My May and July are somewhat full, but I will hit you up about a possible June time, need to coordinate 5 kid schedules which isn't always easy, will also by contacting Synergy between now and then, would be my honor to meet some of you great peops!


Thanks Bob! Everyday I strive to create the most functional body that I can.

IN MY EXPERIENCE (which is only about 5-6 years), nothing produces results like striving to perfect your ability to produce explosive contractions, perfect reps every rep, and working as hard as you can - doing everything in your power at the given moment - without exceeding your capacity to recover.

I am pretty busy this time of the year as well, but Summer time is usually my slowest season. I'm generally really flexible with work, so July would work perfectly! It would be a great time of the year to do some stuff outside as well.

bigmac73nh wrote:
Looking thick in the new progress pics man, nice work!

Sorry to hear the back is acting up. I second the face pulls recommendation- rope face pulls to the mouth using light weight should do good things for the rhomboids. Band pull aparts are great too- I feel like a new man since throwing those in (posture is better and I'm gradually cleaning up the nagging injuries). Sounds like you have a smart plain laid out for yourself though, hope the back heals up soon


I appreciate the kind words Bigmac. I don't take pictures often enough so hopefully a dozen of them will make up for that, lol.

Face pulls and pull-aparts with definitely be my go-to exercises when I reintroduce back training. I am thinking that this issue stemmed simply from overuse of the muscles. With pressing, pulling, and ring work daily, it's easy to see how it got out of hand!

My plans seem to change every 1-3 weeks, based on what my body currently needs. I actually like training this way, because I can always cater to how I am feeling. As far as nagging injuries, I just look at them as learning experience. Better to learn them now so we know what to do to avoid them or fix them in the future!

Again, thanks for the kind words guys. You both have made AMAZING progress as well, and I am more than happy to be a part of this project with everybody here!

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

alexanderdokov wrote:
Hi Howie,

congrats to your progress. Regarding the problems wiht your rhomboids, let me start out by saying that I am by no means a specialist and didnÂīt receive any training in assesing physical problems, but I noticed that you always seem to lean into one direction in your pictures and the right side of your back looks bigger to me, especially the trapezius. Maybe thatÂīs due to the way you take your pictures. But then again maybe you have some sort of dysbalance going on there, that causes your problems.

All the best

alex


Hi Alex, thank you for your insight, it is much appreciated. You are correct in saying that the right side of my back is bigger/stronger/more stable.

That definitely makes it hard to train, with the left side being weaker and less stable. Once the back spasms on the left side have eased up a bit, I am going to work hard at bringing that left side up. My traps don't show as much of an imbalance as the lats/mid back, although tight traps is part of the problem. I've been working hard at digging the LAX ball nice and deep to open up that tissue.

I've added bear crawls/crab walks into my warm ups and I am really liking both of these. Band pull-aparts, band face pulls, and band straight arm pulldowns will be the exercises that I go to in a week or so when the back has recovered from months of abuse. Really looking forward to evening out these imbalances and building a thick, wide, bullet proof back.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

4/7/12

Carbs for the day: ~460. Protein for the day: ~140 + 2 lbs of beef.

Love these conditioning style workouts.

Today I did:

100 jump ropes
Soft tissue work/mobility
Bear crawls 6 laps of ~22 feet or so
Crab walks 3 laps

Shot throws: Start with just the throw. After a few warm up throws I added in trunk rotation. Between sets I was doing serratus crunches with the shot, as well as Turkish get ups.

I then did tire push presses. I think I did around 7 reps or something? I really lost count. Felt very explosive though. I was releasing after every rep.

Vertical jumps, sprints. Still went about 80% for these. I did 6-8 sprints. Again, I didn't really pay much attention to numbers today.

Sled dragging with holds. Did 3 sets, and a final set of just dragging. I followed this up with swings (using a cinder block), with reactive jumps pre-set, also using the block.

Did about 3 vertical jumps at the end to top it off. FELT GREAT. Peri-workout was 1 finibar, 1 mag10, 1 ana.

Tomorrow will pretty much be the exact same. Back is feeling much better, going to give it a couple more days before I start adding in band work though. I want to make sure I am properly recovered so I can start fresh.

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howie424
Level 10

Join date: Jul 2007
Location:
Posts: 1444

4/8/12

Mornin' folks.

Started today off with 100 jump ropes. Calves are feelin great! Did some mobility/soft tissue work, and finally bear crawls/crab walks. LOVING bear crawls - Thank you Michael Ranfone!

Moved on to shot work. Started with throws from the chin to warm up the throwing pattern. After a few sets I added some trunk rotation to it, with hollow body/serratus crunches between sets. After a while I tried a few reps of each arm, using full extension of the body. Felt great, but lots of room for improvement. Finally ended with a few throws from the chin.

Sprints and jumps! Sprints felt fantastic today. Feeling much less injury prone, and much more explosive. I have always been a fast sonuvabitch, and I'm looking forward to seeing what I can do to make this 210 pound body move like I did when I was 180!

Decided to do sled after this. Didn't use holds today. Started with a light weight, "ramped" up to a heavier weight, and then went back down. FELT GREAT.

Ended the workout with: Tire push press jump, brick reactive jumps, and brick swings. Hips felt explosive as hell. Did a few jumps as I walked back into the shop.

1 FINiBAR, 1 MAG-10, 1 ANACONDA.

Will take 6 Indigo-3G at noon, and begin my Easter Feaster at 1. Fasting until then. I am going all out today, IDGAF. My family knows that if there is gonna be 20 people, they better cook for 30. THIS BODY NEEDS FOOD.

EDIT: I also want to note that I will be adding in band work tomorrow in the form of pull-aparts, face pulls, and straight arm pulldowns. These will be done after my warm-ups. Gonna take it easy for now, to not awaken the back spasms. But I can guran-dam-tee you that I will be gradually pushing the volume, finding EXACTLY how much my back can take, so I know not to overuse it in the future. Happy Easter! If you find a brown egg in the bushes, it might not be an egg. Wascally wabbit.

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