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  1. #51
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    As an update, I've determined what the problem was with my arm:

    Turns out the pain was / is caused by my narrow grip on the bar, to which I've now remedied with a wider grip. I've got tendonitis in my bicep and / or a slight tear - it continually hurts and I've done a weeks’ worth of training without my realising what the problem was. I'm going to have to take this week off because I can't do any upper body work until my left bicep heals. I've also got to practice with this wider grip squat because it's changed the dynamic of the squat a bit.

    Could do with a week off anyway, my knees are feeling a bit sore / stiff - no pain or anything, but they feel a bit knackered as do my legs - especially my shins - in general.

  2. #52
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    Another update -

    This is the third week I haven't done a full body workout; I started doing the squats again last week and have continued doing so this week.

    I went to the doctor today about my left bicep because it still hasn't completely healed - albeit, it is a lot better - and the advice was to not do anything for another week or so, and if it hasn't completely healed in two weeks, I'm to return to have an ultrasound on it.

    Assuming it's okay by the end of the week, that'd mean I've lost a months worth of work on all exercises barring squat.

    How much strength am I likely to lose because of this? This is a massive spanner in the works as far as I'm concerned.

  3. #53
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by WinstonPerry View Post
    How much strength am I likely to lose because of this? This is a massive spanner in the works as far as I'm concerned.
    I wouldn't obsess over it. Just keep your diet good and work what you can while you recover. Your strength will come back. Most likely faster than it originally came.
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  4. #54
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  5. #55
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    Thought I'd start posting again - been a while. Still at it - current stats are:

    Squat: 87.5kg
    Bench Press: 62.5kg
    Overhead Press: 45kg
    Deadlift: 120kg
    Rows: 55kg

    I've added volume to Stronglifts because I didn't think it was enough, for the last three or so months my routine has been:

    Workout A
    Squat
    Bench Press
    Deadlift
    Rows (-10%)
    Close Grip Bench Press
    Barbell Curls

    Workout B
    Squat
    Overhead Press
    Rows
    Close Grip Bench Press
    Shrugs
    Barbell Curl

    Total time is about 2 hours. Picked up this routine from Bodybuilding Forum, Ice Cream Fitness - it's been pretty good so far. I feel like my arms are getting a better workout than before.

    Tendonisis in my bicep has completely gone - I got from close grip on the squat - that's now been sorted out. The lineal progression on the squat is something I've changed slightly - I was finding it a bit too taxing. When I failed 67.5kg three times I decided to opt for a weekly progression, after two weeks on 65kg I blasted through 67.5kg up to 77.5kg. I'm very nearly at the 200 pound mark, which is good.

    I ballooned up to about 13 stone over the Christmas period so my diet has been amended - I've reduced my 2,800 calorie intake to about 2,400 as I want to lean up now for the summer and finally get rid of all my abdominal fat. My weight is currently 12 stone 8 pounds (176 pounds @ 5ft 11"). I've effected that from last week and is it stands I've lost 2 pounds - so the diet should be okay. I'm still at a surplus, but because I'm still lifting pretty light I think I can easily change my body composition and reduce my bodyfat percentage.

    I've been doing this routine for about 6 and a half months, albeit in reality it's probably closer to 5 and a half months given a certain amount of missed exercises due to injury (especially in November with the tendonisis).

    I've added a lot more supplements now which have completely banished any muscle soreness the next day, infact, I don't suffer from DOMs or any muscle soreness at all - I take a lot of BCAA & EAA, plus Acetyl L Carnitine (ALCAR) which has a lot of health benefits and L-Carnitine-L-Tartrate, which assists with muscle recovery. Both very good supplements.

    So all in all, I'm making improvements although I'm taking it a lot more slowly that I was previously - I'm aiming for 140kg squat by the end of August. I doubt I'll reach that but I'll see how it goes.
    Last edited by WinstonPerry; 01-28-2013 at 07:06 PM.

  6. #56
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    What's everyone's thoughts on changing squats from 5x5 to 3x5? I was thinking of changing it so I could shave 15 or so minutes off my routine - do the extra two sets make much of a difference?

  7. #57
    Senior Senior JEFIT Member amcredle's Avatar
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    I would stick with it until you are not making any gains. But if you really need to get out faster then i dont see a problem.
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  8. #58
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    Quote Originally Posted by amcredle View Post
    I would stick with it until you are not making any gains. But if you really need to get out faster then i dont see a problem.
    Decided not to mess around and keep it 5x5 for the time being. I've actually added more volume, so on the major lifts I do 5x5 and then 3 back-off sets at 3x10 (usually 3 to failure) at about 15/20% less than the main set. So 90kg squat 5x5 then 3x10 at 75kg - best of both worlds I hope: strength and bodybuilding. Going to see how it pans out.

  9. #59
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    Currently up to:

    Squat: 90kg
    BP: 62.5kg
    OHP: 47.5kg
    Deadlift: 125kg
    Rows: 60kg

    Failed the squats all of last week so I've deloaded to 82.5kg for today's session (in place instead of Monday) - going to build strength in the mid 80's for two or so weeks then power through 90kg. Only managed a total of 14 reps, and that was on Monday.

    Calorie intake is only 2k now, but it hasn't affected my lifts - I'm still making progress in everything - should get 62.5kg on the bench next time, managed 22 reps today. Progress on deadlift & OHP as well. So all in all, everything's going okay.

    The back-off sets for the squats, OHP, bench & Deadlift are killer - 3x10 at varying suboptimal weights. The power-bodybuilding routine that I'm doing seems to be the best of both worlds: first the 5x5 for strength, then the 3x10 for mass. I can definitely feel the burn in my shoulders, legs and chest when doing the back-off sets. It's a lot of volume (about 55 reps assuming I manage the 5x5).

    So all in all, everything's going alright.

  10. #60
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