What's up fellas. Oh, I have so many names (0311, Dan, Darkhorse, combat_action, Satan jk) LOL. Been extremely busy over the past year. Nowadays I just stick to posting at ironaddicts since it's in my job description there :). You guys certainly ran with this huh? Looks great! While I may not be here postwhoring too much, I definately wanted to take this opportunity to re-introduce myself and make myself re-known lol. I've kinda gone from "educating" to essentially posting responses only to things that interest me - Meaning sticking to what I'm currently doing.
Spent a while DC training with Dante - Yes, once again EXPANDING my knowledge base with all his tips and tricks. Learned A LOT. One thing I'll admit is that DC training is predominantly for people that can LIVE the lifestyle. In other words, having a demanding work schedule certainly doesn't go hand in hand with DC. Especially when I wake up and lift at 0400 alone LOL. In the end, it's just not something I'm interested in… Strength and conditioning especially are my main goals. Going from 345 pound incline smith pressing for 11 rest paused -> My FAVORITE type of training (full body 5x5) is about the toughest thing in the world LOL. I like volume - End of story. :)
So for about 6 months I was blasting DC, then from around Sept - Nov. I didn't really train at all. Just too burnt out training wise, and had a lot of work to do w/ selling my house, ect. It wasn't until about the end of Nov. when I finally got that fire burning again. I was douching around on Amazon.com and saw that Practical Programming had a 2nd edition that yielded a bunch of new stuff/edits. When I went to aasgaard, I bought that one AND Bill Starr's book (first place I finally found it!). After I was done absorbing, I finally got motivated enough to start from… Yep, the Ground Up. One thing that has ALWAYS been the case for me was to start my programming from one level lower than where I ended. This is very important. What I mean is, I ended DC as an low advanced trainee (IMO). Naturally, after a layoff, I had to train myself as an intermediate. Makes total sense. Not only did it make sense, but it worked like a charm! I decided on designing my program with my knowns (what works for me). The biggest factor in deciding my programming is my WORK SCHEDULE. So how do I accomodate the early AM workouts? I didn't use the Texas Method as I didn't think I'd be too motivated to do static weights yet. While I haven't trained seriously in quite a few months, I was still able to bench 275 for a static 25 reps fairly easy.
Enter Starr's genious - Heavy/Light/Medium (circa 1930's Mark Berry). I've never been so productive in my training (or motivated) as I have with this system. It really only calls for all out effort on Day #1. The rest, while still very challenging, is perfect for my schedule. Each day is totally contingent upon WORKLOAD, not weight. Zero isolations unless it's prehab type work.
My first 4 weeks I decided on fairly even and small increments during the ramping up sets. This drived up my workload. Coasted through up until I hit 385 lbs raw olympic squats. Barely squeeked out 5 reps - Which was directly due to only taking 15 lb increments (385 x 5, 370 x 5, 355 x 5, 340 x 5, 325 x 5). A lot considering I forgot my belt that day LOL! Everyone here knows me pretty well, and I love to be methodical. The next step for me (as you all probably guessed) was to ditch the increments. Since it drops the workload down a great deal, I started using back-off sets of 8-10 reps. And trust me, it was very easy to do these, which rocked since the workload increased significantly. Few more weeks, adding 15-20 lbs every week!
Which brings me to this very moment of time. I'm in dire need of a deload as I think I pushed a little too far without one. My right knee is pretty painful right now. Right above my kneecap feels a bit like a charlie horse. I never bounced, nor relaxed on the bottom of the squat, so that's not the issue. I think my knees just need more protection - Better yet, some form of knee sleeves that keep those puppies warm. I think that will go a long way. Next, my left pec right under my delt is starting to get really sore (where it partially tore a few years back). Sucked too because I was smoking 330 x 5 with 15 lb increments. So after a couple weeks off, I'll be using a closegrip for everything. Always something LOL.
That's the skinny on what I've been up to. Hope everyone had a great break over the holidays. I took the family up to Big Bear and got my winter sports going.