Nilan666's Training Journey...

[dylanamus]

I go 80x5, 100x2, 110x10, but this program doesn't even say to add warmup sets?! One thing I know for sure is that I wouldn't be adding anything smaller than 10s to either side of the bar between each warmup set.

I think you will find Mouse's final suggestion to be better than what you were doing, Nilan. He should know, given his DL numbers!

[Nilan666]

Saturday's Workout
19/9/09

Squats
17kg-1x5
37kg-1x4
57kg-1x3
77kg-1x2
84.27kg-3x5
Bench Press
17kg-1x5
37kg-1x4
47kg-1x2
54.27kg-3x5
Barbell Row
32kg-1x5
42kg-1x2
47kg-3x5
Dips
5,4,2

[Nilan666]

Ok i'm really late in updating saturday's log. Got lots of things to say. Amongst them a badly tweaked right shoulder(can't even lift a jar of water now!) and a Mr. WiseGuy.
So let's get started

Squats- This will take time dammit. It was difficult man moving this weight up. Shucks. HOw did my quads become so weak! Thw lower portion of the lift is pretty fine it's right tt the top when the speed drops down exponentially! . I've taken a couple of videos so everyone should be able to see.
Here they are:

Warmup set,57kg


Warmup set,77kg


Work set,1st set,84.27kg
(sorry for the handkerchief in the way)


Work set,2nd set,84.27kg
(sorry for the handkerchief in the way)


Work set,3rd set,84.27kg
(No handkerchief in the way )

[Nilan666]

Bench Press Well i don't know if it was this, or the barbell row or the dips in which i tweaked my right shoulder so bad! Maybe all 3 who knows? But bench press is stupidly hard, Do you think doing higher reps at a lower weight might help? Something which james had suggested sometime back?

Barbell Rows Well i decided the rows do deserve a place in my workout. Especially because my bench is getting so weak, i thought some rows should be done from now on. I will benefit from the enhanced range of motion and it would help me in dips as well(and they did).

However, it was here that Mr. Wise guy comes up and says you are doing rows for the lats right? I'm like yeah.(My 1st mistake, replying at all) He says it's not done this way. You are bending way too much. Your posture ain't right. I say show me how it's done.(2nd mistake) He curves his back and says this is as much as one should bend.
I say no, your back should be flat and if your back is flat there will be no problem. And then i kind of got into an argument with him He says he hasn't seen rows being done this way. It dawned upon me he must be referring to those upright rows. And at that time the name of the version which we all do here("bent over" row) escaped me and i thought in a momen't weakness the guy maybe right. Or whatever. He was standing right next to me in my last set. And i ended up with something of a mixture of the upright and bent over row..
Damn me. i gotta learn to be more assertive But i'm only 19 how can i argue with a 40 yr old uncle
I'm the youngest in the gym. but hey i'm making excuses for myself

Dips Did i tweak my shoulder in this?maybe i went in too deep without being ready for it?
All i know is my shoulder joint hurts and hurts real bad. I can't lift or rotate or do anything, can't lift up a bottle either! Taking painkillers and icing it once a day.
I realy could've done without another injury...

[pagangoddess]

I think you should stop doing exercises that recruit your shoulder until the pain subsides a bit. Once the pain settles then try light weights for rehab. That has always worked for me when my shoulder flares up.

Arguing with a 40 year old is the same as arguing with a 20 year old. There really is no difference only that which you attribute to his age. Continue doing what you know is right and don't worry about it. People shouldn't be so rude as to walk up to someone with the purpose of telling them what they are doing wrong.

[dylanamus]

Hey mate, it's obviously a bit late, but be careful with dips! I wouldn't be surprised if that's where you injured your shoulder. I'd lay off the presses for a while, doing daily static and dynamic shoulder stretches after a period of rest (or RICE if you prefer). Then ease back into it with high rep, low weight work. Like I'm talking 2-3kg dumbells and 5x30 reps. Then build back towards 3x10 at a more challenging weight and keep continuing the trend back towards low rep high intensity. This is pretty much what I did when I injured my shoulder and it was rather effective. Just listen to your body. If you feel or hear (painless) tears or feel any pain, back off. I wish you a speedy recovery, sir!

[Nilan666]

Hey mate, it's obviously a bit late, but be careful with dips! I wouldn't be surprised if that's where you injured your shoulder. I'd lay off the presses for a while, doing daily static and dynamic shoulder stretches after a period of rest (or RICE if you prefer). Then ease back into it with high rep, low weight work. Like I'm talking 2-3kg dumbells and 5x30 reps. Then build back towards 3x10 at a more challenging weight and keep continuing the trend back towards low rep high intensity. This is pretty much what I did when I injured my shoulder and it was rather effective. Just listen to your body. If you feel or hear (painless) tears or feel any pain, back off. I wish you a speedy recovery, sir!

No worries man. IN fact i actually took the entire week off. No exercise at all except for a heavy volume, light intensity plyo session on monday(man that got my adductors and vastus medialis sore till wednesday)

In fact i've actually been afraid of late coming up on the forum. Why? Because i feel just too embarassed at the lack of progress, or rather the extremely slow rate of progress. SO i'm going to list down things a bit here:
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Strength Stats
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·Squat strength went up from a heavy 20kg->107kg->57kg-> difficult 84kg
·Bench Press strength went up from difficult to balance single barbell->62kg->many deloads->difficult 57kg
·Deadlift strength went up from 37kg->107kg->52kg->112kg
·Pull Ups/Chin Ups/Dips Negligible/Inconsistent
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Power Stats
---------------------------
·Sprint times- Increased surprisingly and sadly
·Vertical Jump -increased alogwith squats and now they have again reduced
·Power Cleans- Never got around to learning them
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Problems
---------------------------
·Sleep- I need 8 hrs of sleep period. If it goes over to 10hrs it's better still. ANything less than 8hr i get screwed. Problem is that on weekdays, i have to head out to gym real early. Preferably by 6am. For that I need to be in bed latest by 930pm. That means dinner by 900pm. *That* is just way too early for me. Inspite of knowing I have to sleep early, i rarely manage to do so. I feel like browsing the net/doing guy stuff around that time as i get to be alone in my room then. As a result i usually get to bed by 1030pm, so that derails me off completely.
I don't know what to do about this. The only solution is to sleep early but that is very hard. I'd miss out on too many things.
________________
·Motivation I start things with a lot of gusto but then lose steam. I feel demoralised easily and like to see consistent results on a day to day basis. When that doesnt happen, i feel like i'm wasting my time putting in so much of effort. Even then, i sometimes wonder why am i doing this. No one else does this. People don't understand this stuff either. It's painful and irritating having to explain to them why strength training is better than bodybuilding. It's painful to tell them i play athletics when i don't even look like a third of an athlete. It's painful to see the disbelieving looks and false nods of approval. The whole pretense.
_________________
·Laziness Of late this is a new disease which has crept up. I attribute it primarily to lack of 8hrs sleep, which starts of a vicious cycle.
_________________
·Quitting I have been a quitter yes sometimes. Sometimes it's important to quit like when you know the technique is off, but again due to lack of rapid progress i feel like trying this thing and that thing. Again the solution seems to be to get sleep, go to the gym get the workout done. Everything is boiling down to sleep but i don't want to sleep cuz i like to wank off and it's probably become a habit with me doing it at that time. How do i control this now?
_________________
·Consistency- If i sleep regularly at the time i'm supposed to sleep, i would be able to tackle this problem as well. But even if i do, winter is coming and the field i run in is really not conducive to running anymore due to wild grass growing there. Seems to me whole of mother nature is conspiring against me!
_________________
·Slow rate of growth- I'm growing/maturing at a rather slow pace, i admit it. I'm going to be 20 in like less than 2 months, but if you look at me i still look like 16-17r old does. I have light delicate hands, small wrists(i'm good at arts so....), weak upper body,incomplete facial hair, incomplete body hair(especially my upper body and arms), a soft non-aggrresive personality, baby fat...i'm still stuck in my teens. And i know until and unless my body grows on its own, little can be done because it's not under my control. But my legs seem to be all grown up
It just sucks to see guys my age all big and strong not only physically but mentally much more cunning and shrewd as well. Anybody else had the same problems when they were my age? Do things even out eventually? Would doing strength training eventually help me gain a huge advantage over my peers?
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Possible Solutions
----------------------------
Well i can only think of getting adequate sleep but i need to wank off as well

[rere]

Sometimes writing things down like this leads to solutions, Good luck with them Nilan666.

[Nilan666]

Thanks rere. Man i've totally lost touch with everyone here I really need to get back in the groove. But sleep aah darn it. I cannot figure out how to sleep at 930

[rere]

Thanks rere. Man i've totally lost touch with everyone here I really need to get back in the groove. But sleep aah darn it. I cannot figure out how to sleep at 930

Great to see you back mate. Don't worry about being out of touch, were all here for ya if you have any questions.

Good luck mate

[Bluegreyhound]

In fact i've actually been afraid of late coming up on the forum. Why? Because i feel just too embarassed at the lack of progress, or rather the extremely slow rate of progress.

Don't think about what you have to prove to others. As always, do things for yourself. Your log is there for you to assess your consistency and application of sensible training principles.

[Nilan666]

@Bluegrehound
Tell me you are back man! C'mon it ain't no fun without you!

With regards to your post,well my training is for me yes. I'm really not thinking about others at the gym or anywhere else for that matter. I'm embarrassed at myself for my own slow rate of progress. It seems to me sometimes that i've been overly ambitious. I probably thought myself to be highly physically capable.
I've got a reality check. I need to adjust my goals accordingly, but i don't know what a realistic goal can be. My dream is to be as fast as is possible, and i've been lifing weights as means to an end. True i really haven't hit the BIG BAD weights, so that's exactly the point. Theoretically, my speed would improve as and when i enter the range of 1.5x-2xBW weights. Since this is taking time, my speed goals accordingly have to be re-adjusted.

I just need to toughen up mentally. It's a tough job i've decided to do and i'm realising it pretty late. Man i'm often at the brink of tears in my workouts these days. Don't know what's wrong with me or maybe this is how it really is.

[Nilan666]

Thanks rere. Man i've totally lost touch with everyone here I really need to get back in the groove. But sleep aah darn it. I cannot figure out how to sleep at 930

Great to see you back mate. Don't worry about being out of touch, were all here for ya if you have any questions.

Good luck mate

Workout updates coming in a while

[dylanamus]

This is not my area of expertise (not that I have one, but anyway..), so ignore me if I'm off the mark, but if you acknowledge that squat strength directly translates to sprinting speed, why not focus specifically on squat strength as a goal? Having two simultaneous goals may be putting undue pressure and stress on you.

I'm not saying give up the plyometrics and stop sprinting. Not at all, but it just seems to me like you are overwhelming yourself by placing all aspects of your training on a pedestal.

[Nilan666]

Workout updates

Monday's Workout
28th September 2009

Ankle Jumps-2X50
4 * Drill-2X5
Alt. Lunges-2X20
Jump Sqt-13,14
Slalom Jumps-2X20(s),1X20(D)
Lunge Jumps-2X10
Low Sqt Ankle Jumps-2X30

Wednesday's Workout
30th September 2009

Deadlift
62kg-1x5
82kg-1x3
102kg-1x1
112kg-5,3,5

Chin Ups
6x3,2,2,1.5,2