Project: Anything Is Possible

[rev210]

Thanks Rev for your advice, I will definitely take some things on board. I know I need to ice more, it's just I really can't be bothered doing it at night. I did start to get into icing though a month ago... I think it just needs to become habit for me and I will be okay with regular icing. I do get regular deep tissue massage and my physio massages the knots out too. I try to massage the area myself as well.

Yes sometimes it's hard to adopt the habits to get better. Tricky when the pain isn't constant too (reminder)

I'm so torn; I don't want to give up deads as I'm just starting to get somewhere with them. Bench is also my favourite exercise even though I've made very little progress in the last 6 months. I really enjoy performing the movement and it's the one I've always been most confident in, technique wise.

It's not forever. Deads will be sooner rather than later . Bench , whilst your favorite movement is not your friend right now. You can live without it forever but, your shoulders not so.

I gave up all weight exercise for 8 weeks when I first got this injury and it took me around 2 months to get back to where I was strength and endurance wise. I really don't want to stop again and go through not progressing and the negative feelings that follow when I'm finally starting to get somewhere with these three lifts. I have strength goals I'm chasing now and I don't want to give up on them

To put it in perspective , 8 weeks might have been just long enough to restore the injury. Then with the shoulder girdle just as weak as it was before you tried to go back to the same program. Then re-injured and so on.

A solid platform is what you want.

It's a hard lesson but, foundations will be torn down sometimes to make way for the stronger foundations you need. That you can actually build the dream on.

[L33SH]

10/01/14

Bulgarian Lunge

20kg x 10

20kg x 10

20kg x 10

One-Leg Extension With Angled Crunch

23kg x 10

23kg x 10

23kg x 10

Leg Extension

43kg x 5

50kg x 5

57kg x 5

Seated Leg Curl

23kg x 10

30kg x 10

36kg x 10

Dumbbell squat

15kg x 10

19kg x 10

Standing Calf Raise

15kg x 20

15kg x 20

15kg x 20

15kg x 20

15kg x 20

Leg Raise

15

15

15

Cross Crunch

15

15

15

This felt like a huge waste of time, have no idea what leg training I'm meant to be doing as I just made this up. so frustrated and over it

Edited January 10, 2014 by L33SH

[L33SH]

13/01/14

Squat

20kg x 10

40kg x 10

50kg x 5

55kg x 1

60kg x 2

65kg x 0

60kg x 0

Leg Press

50kg x 10

100kg x 10

100kg x 10

100kg x 10

120kg x 10

140kg x 10

wah

[L33SH]

So I'm being a good girl and have only done cardio the last two days. Did 102 floors on the stair master in just under 20 minutes along with chasing dragons on a bike and some incline running on the treddie today. I miss deadlifts

[UNR33L]

dem strong leg presses, nice work Leesh

[L33SH]

dem strong leg presses, nice work Leesh

Ha they were shit, I usually do 180kg for reps. My hamstring injury was flaring up.

Wtb new body!

[NickR33]

My right shoulder has always been an issue when I do a lot of pressing. However this training cycle has been the first time I can press heavy twice a week without my shoulder flaring up, it's never felt better.

It's a lot of volume, usually 3 sets of bench press, 3-5 sets of incline press, 3-5 sets of dumbell flat press and 3-5 sets of close grip bench press. That doesn't include warmup sets those are all work sets. Then on the other press day it's bench, overhead barbell, overhead dumbell etc etc

The only difference from my last program is I have changed my bench technique. Not because of my shoulder because I wanted to lift more but the bonus is a healthy shoulder.

Basically I now let the bar rest on my chest for a count or two before I press it. As the bar rests I keep my back tight but relax my arms/shoulders. Then press.

I do this on every rep, even warmups.

Edited January 15, 2014 by NickR33

[L33SH]

My right shoulder has always been an issue when I do a lot of pressing. However this training cycle has been the first time I can press heavy twice a week without my shoulder flaring up, it's never felt better.

It's a lot of volume, usually 3 sets of bench press, 3-5 sets of incline press, 3-5 sets of dumbell flat press and 3-5 sets of close grip bench press. That doesn't include warmup sets those are all work sets. Then on the other press day it's bench, overhead barbell, overhead dumbell etc etc

The only difference from my last program is I have changed my bench technique. Not because of my shoulder because I wanted to lift more but the bonus is a healthy shoulder.

Basically I now let the bar rest on my chest for a count or two before I press it. As the bar rests I keep my back tight but relax my arms/shoulders. Then press.

I do this on every rep, even warmups.

Hi Nick

Glad to hear you've sorted out your shoulder problem, bench pressing is fine for me injury wise fortunately, I'm just having an issue with increasing my strength on bench. The problem I'm having is during squatting the barbell gives my shoulder agony as I have an infraspinatus injury that I first got in August and it has now moved to the other side of my body

[NickR33]

Ah okay I thought it was from pressing.

You need a safety bar to squat with. The one with handles at the front so you don't have to get your arms back behind the bar.

[L33SH]

Ah okay I thought it was from pressing.

You need a safety bar to squat with. The one with handles at the front so you don't have to get your arms back behind the bar.

They look the goods, pity the 2 gyms I currently go to don't have them though

[L33SH]

16/01/14

Squat

20kg x 20

20kg x 20

20kg x 30

20kg x 50

20kg x 30

20kg x 20

20kg x 20

20kg x 10

Lat Pulldown

30kg x 10

40kg x 10

40kg x 10

40kg x 10

40kg x 10

40kg x 10

Not really sure how I feel about tonight, was good to squat but I think I would have to do another 200 reps to achieve the same exertion and muscle breakdown as the 50kg, 60kg and 65kg squats do to me.

I used a much wider grip when squatting tonight; it felt better on my injury but I'm not sure if this was due to the grip or just extremely light weight.

Every week I'll just try to increase the weight on squats by 10kg until I'm back to 65kg without aggravating the injury. I could have gone much heavier on lats but just wanted to be cautious.

Edited January 16, 2014 by L33SH

[L33SH]

Well I haven't posted in here for nearly a month. I have an infraspinatus injury which has caused me a lot of grief, and really affected my whole outlook on lifting. I felt like I always had an injury and it just depressed me; whilst people around me were surpassing their numbers weekly. Anyway I've had some time off from weights and my physio is referring me to a sports science doctor. My amazing trainer (Birds) has really helped me through my negativity, even though I know I've tested his patience he has still stayed by my side and provided me with some helpful information regarding muscles and training. With this information in mind I'm now ready to go back to the gym. It's not going to be easy; I've lost endurance, strength and muscle but I'm stronger in my mind now. I really want to achieve my strength goals of 60kg bench, 80kg bench and 120kg deadlift within the next six months. Many of you know I've been very focused on having a six pack. Well after a year of Birds' Volume Training here is a progress pic, getting there. I look forward to posting back in here and thanks for your support.

Edited February 9, 2014 by L33SH

[L33SH]

[Kenna802]

Well I haven't posted in here for nearly a month. I have an infraspinatus injury which has caused me a lot of grief, and really affected my whole outlook on lifting. I felt like I always had an injury and it just depressed me; whilst people around me were surpassing their numbers weekly. Anyway I've had some time off from weights and my physio is referring me to a sports science doctor. My amazing trainer (Birds) has really helped me through my negativity, even though I know I've tested his patience he has still stayed by my side and provided me with some helpful information regarding muscles and training. With this information in mind I'm now ready to go back to the gym. It's not going to be easy; I've lost endurance, strength and muscle but I'm stronger in my mind now. I really want to achieve my strength goals of 60kg bench, 80kg bench and 120kg deadlift within the next six months. Many of you know I've been very focused on having a six pack. Well after a year of Birds' Volume Training here is a progress pic, getting there. I look forward to posting back in here and thanks for your support.

Good to see L33sh !!!

I skipped a week of gym at xmas and it turned into a 6 week holiday. Its hard to get back into it but once you do its all good. I did notice that when i started back at the gym i was unable to do 3 sets of 8 at 60 kilos. 3 weeks later i am now doing 3 sets of 8 at 60, 1 set of 6 at 70 and 3 reps at 80. it seems this time round it has been easier to get back on the weights and my motivation for the gym is at an all time high. As for the issues regarding water retention you will be amazed at how much creatine has played a part in that. I know personally a few blokes in the gym that are always very big looking and if they cut the creatine out of there diet for 2 weeks it looks like they have been cutting. Maybe for your goals creatine may not be for you. On a personnel note i go to the gym to unwind and build a better body. But if i only focus on trying to build muscle than the actual unwinding process than i get annoyed at myself and get no benefit whats so ever from my work out.

[L33SH]

Thanks for your comments Kenna, glad to see you're back at the gym and loving it... I hope I feel that way when I return. I take on board your comments regarding creatine. I might stop it when I start training again and see if I feel and see a difference

[No Crust Racing]

You have 2 bench goals listed with different weights, assuming one is a squat goal.

I've got no doubt you'll get there so I won't wish you good luck

[L33SH]

Whoops, I meant 60kg bench and 80kg squat

Thanks Dan

[L33SH]

02/04/14

Deadlift

62kg x 10

82kg x 5

92kg x 1

102kg x 1

107kg x 1

72kg x 10

72kg x 10

Bench Press

22kg x 10

32kg x 10

37kg x 5

42kg x 4

47kg x 1

42kg x 2

42kg x 2

Decline Ab Crunch

10

10

10

10

10

10

Bicep Curl

15kg x 10

20kg x 10

20kg x 10

20kg x 5

[No Crust Racing]

Nice DL Leesh

[L33SH]

Ta