TuffNutts Training Log

[tuffnutts]

I've thought of adding glute-ham raises after deadlifts to help that along. What do you think?

Well, i'm no expert so I feel like a bit of a hack giving advise. I would think that squats performed with correct form would be working your glutes fine. I know the hams do play a part in squats but I don't think they're being directly targeted as with something like good-mornings. Maybe give them ago? I'd like to see some other members opinions too.

Thanks for mentioning good-mornings, those should be easy to try.

[bobu]

I've thought of adding glute-ham raises after deadlifts to help that along. What do you think?

Well, i'm no expert so I feel like a bit of a hack giving advise. I would think that squats performed with correct form would be working your glutes fine. I know the hams do play a part in squats but I don't think they're being directly targeted as with something like good-mornings. Maybe give them ago? I'd like to see some other members opinions too.

Thanks for mentioning good-mornings, those should be easy to try.

I've just started goodmornings and box squats to help with my deadlifts and squats. It's too soon to say if they're helping or not.

[GetStronger]

Hi TuffNutts, I wanted to drop by and see what's going on in here.

I read your first post and thought that your goals are fairly aggressive and then read the last page and noticed what you are lifting now and realized that you must have re-assessed your goals as you still have quite a way to go.

One thing I realized (and I'm sure you have gone through the same thing too) is that we tend to be too aggressive in trying to increase the weights we are lifting - not realizing that our bodies cannot necessarily handle that type of linear progression in such a short time. It consequently (at least for me) leads to frustration, overtraining and in some cases quitting.

I set my goals very conservatively knowing how slow my progress is - mainly because of my age and the accompanying low test for a guy my vintage.

In the end, it's all about being consistent and understanding your body's limits. Once you master those two key components, success is yours. Albeit much slower (at least for me), but it's there.

Regards,
Hameed

[biomknx]

I've thought of adding glute-ham raises after deadlifts to help that along. What do you think?

Well, i'm no expert so I feel like a bit of a hack giving advise. I would think that squats performed with correct form would be working your glutes fine. I know the hams do play a part in squats but I don't think they're being directly targeted as with something like good-mornings. Maybe give them ago? I'd like to see some other members opinions too.

Thanks for mentioning good-mornings, those should be easy to try.

im not claiming to be an expert either, but i think youll find that adding additional leg exercises will be extremely demanding, especially as you increase the weight on squats and deads. from everything ive read, the best thing to help your knees is to stick to squats. not just because they will balance out your quad-dominance (as long as youre going deep enough) but, just as importantly, they put the joint through its full range of motion.

you definitely have to figure out what works for you, though. just say no to surgery!

[tuffnutts]

Hi TuffNutts, I wanted to drop by and see what's going on in here.

I read your first post and thought that your goals are fairly aggressive and then read the last page and noticed what you are lifting now and realized that you must have re-assessed your goals as you still have quite a way to go.

One thing I realized (and I'm sure you have gone through the same thing too) is that we tend to be too aggressive in trying to increase the weights we are lifting - not realizing that our bodies cannot necessarily handle that type of linear progression in such a short time. It consequently (at least for me) leads to frustration, overtraining and in some cases quitting.

I set my goals very conservatively knowing how slow my progress is - mainly because of my age and the accompanying low test for a guy my vintage.

In the end, it's all about being consistent and understanding your body's limits. Once you master those two key components, success is yours. Albeit much slower (at least for me), but it's there.

Regards,
Hameed

Hi Hameed,

Thanks for stopping by and for the rational comments. It will indeed take some time, and I may have to switch from the beginner (linear) to intermediate mode sooner than later. I'm ok with that. I'm definitely enjoying the journey.

"Slow and steady wins the race." Right?

Thanks again.

[tuffnutts]

im not claiming to be an expert either, but i think youll find that adding additional leg exercises will be extremely demanding, especially as you increase the weight on squats and deads. from everything ive read, the best thing to help your knees is to stick to squats. not just because they will balance out your quad-dominance (as long as youre going deep enough) but, just as importantly, they put the joint through its full range of motion.

you definitely have to figure out what works for you, though. just say no to surgery!

Thanks biomknx. I definitely don't have the time, money or desire for surgery. My squats are well below parallel. I'll think about what you wrote. It might be more of a flexibility issue than a muscle dominance issue. This is why I'm doing the foam-roller warmups. I really think they're helping a lot!

[tuffnutts]

Had to do my Thursday workout today due to plans coming up.

Bodyweight today: 197
Squat 140 (63.6kg)
OH Press 65 (29.5kg)
Deadlift 175 (79.5kg)
Pull-ups (BW) 5,5,3 all hammer grip, unassisted
Prone Plank 3x30sec, complete

Diet was about 90% compliant. Last night I was craving candy.

[tuffnutts]

Today's Saturday workout (#11)

Squat: 145 (63.5 kg)
Bench: 120 (54.5 kg)

Inv. Row: 15, 15,15 (feet on floor, knees bent)
Pushups: 5,5,5 with 50# (22.5 kg) in the backpack
Rev crunches: 3x12

Not sure what to do about the push-ups for next time. I'm not sure my backpack can handle more than 50 pounds. Feels good to do them though. I can tell my squat is getting better form-wise as the weight increases.

Also, with regard to squats, could be my imagination, but I think my infrapatellar tendons are getting wider! I think this is evidence that starting low and very gradually increasing the weight was a really good idea. The one on my left knee used to be noticeably narrower than the one on the right. Now it's catching up.

Otherwise, bodyweight is holding steady at around 197 pounds. Will take body measurements and bf measurement next weekend.

[tuffnutts]

Monday July 27, Workout #12

Bodyweight today: 194 (88.2kg)
Squat 150 (68.2kg)
OH Press 70 (31.8kg)
Deadlift 185 (84.1kg)
Pull-ups (BW) 7,6,had-to-get-to-work
Prone Plank 3x30sec, complete

Diet was about 95% compliant.

I've been reading about the Ketogenic Diet by Lyle McDonald. I went to college with him. He was the guy who'd make the pizza dough in the restaurant we worked at together in UCLA. And now he has the nerve to make even more money telling people who to lose fat by avoiding such things!!!! The nerve!

Nevertheless, I have been doing this since the weekend, and I'm already getting compliments from my wife. Pretty cool!

[Barry06GT]

Diet is so important, it can really make or break you.

Is your wife following the same diet as you? That could make things much more easy, not having to do different meals.

"He used to make the pizza dough..." I think all dentist's should give candy to their patients, return business, you know.
.

[BusterG]

Not sure what to do about the push-ups for next time. I'm not sure my backpack can handle more than 50 pounds.

You could drop these and start dips or use a resistance band looped over your back and each loose end under you hands?

[tuffnutts]

Diet is so important, it can really make or break you.

Is your wife following the same diet as you? That could make things much more easy, not having to do different meals.

"He used to make the pizza dough..." I think all dentist's should give candy to their patients, return business, you know.
.

Hey Barry,

My wife is doing a similar diet, but not a ketogenic diet. She had breast cancer a couple years ago. Thank God it's all gone (just the cancer part). That really got our attention focussed on eating more fresh and whole foods.

I agree it would be great if we could do the same meals. She makes great salads. Which is often what we have for dinner together. Different varieties of salads. Good stuff.

[tuffnutts]

Not sure what to do about the push-ups for next time. I'm not sure my backpack can handle more than 50 pounds.

You could drop these and start dips or use a resistance band looped over your back and each loose end under you hands?

Good idea. I even have a dipping station on the same thing as my pullups tower. Will have to get a belt and chain from which to hang weights I guess.

Thanks!

[tuffnutts]

Not sure what to do about the push-ups for next time. I'm not sure my backpack can handle more than 50 pounds.

You could drop these and start dips or use a resistance band looped over your back and each loose end under you hands?

Good idea. I even have a dipping station on the same thing as my pullups tower. Will have to get a belt and chain from which to hang weights I guess.

Thanks!

FYI I ordered a dipping belt w/ chain. Should arrive Tuesday. I look forward to trying these.

[tuffnutts]

Last Thursday, July 30, Workout 13
Bodyweight: 194.5#
Squat 155 (70.5 kg)
Bench 125 (56.7 kg)
Inverted Row 15,15,15 feet on ground, knees bent
Reverse Crunch 12, 12, 12

Took it rather slow, was very tired by the time this evening workout came around.