What's happening lately with training

[muscle_n_blood]

Jack asked me about how my training was coming along a few days ago. Haven't posted anything on that for a long time.....
I went through a period of about 9 months leading up to our move out west during which I was trying to train hard but my size and strength just kept going down. This was partially due to stress in my life and also due to the lack of top notch supplementation. Those 2 problems are pretty much solved.
I joined a good gym out here. No one talks to me, still, after 5 months.... I think the heavy southern accent, the tattoos (not common out here) , and that I stay pretty focused in there is why. I'm OK with that.
I'm back on a pretty standard routine. I have had to make some adjustments due to my shoulders and lower back, which has been giving me hell. My split is like this:
Legs: I can't squat more than 185 without being crippled by my back for 3 days. Oddly, I can do dumbell box squats without hurting at all. Been using the 120's, with straps so my grip won't give out. Then I do some light leg press, 450 or 540, a bunch of partial reps at the bottom of the movement. Then burn 'em out with thigh extensions. Hamstrings get very light, like 135, stiff deads, then seated and standing leg curls. I have plenty of separation and cross striations, (I never carry any fat on my legs) but they are ridiculously small.
Back: Can't do deads with enough weight to be effective. May try sumo style. Shrugs I can do with 315 behind my back but my lower traps and middle back are seriously lacking thickness. Been doing wide grip pullups, cable rows, unilateral dumbell rows, and they have a cable pulldown setup with 2 separate handles that are good for a finishing burn. Weight and reps are dependent on how my low back is that day.
Chest: Light bench. Never over 225. Depends on how my shoulders, mainly the right one, feel. Incline dumbells. I use a move that is sort of between a press and a flye. It doesn't hurt, and gives a good stretch. On a good day I can use the 90's. Then dips. If I feel good, I'll add 50 or 75 lbs. If not, body weight. Then pec deck or cable crossovers. I like these unilateral.
Next day or 2 off.
Shoulders: Military press, never over 135. A few sets standard, but I like to throw in a few sets of underhanded to fire up the anterior. Bent laterals or reverse pec deck for posterior.  Side lateral raises. I like these one handed, too.
Arms: triceps... overhead extensions, usually one handed. Kickbacks. Pressdowns to finish. I'll go down the stack or superset underhand with overhand. biceps... dumbell preachers. hammer curls. A couple of 21's with the straight bar. Reverse curls. A variety of wrist curls.
Next day or 2 off.
I mix in a few sets of abs and calves whenever I feel like it, 2 x a week. 3-5 sets on most moves. Reps and weight, well, I never know. Joint pain tells me what I can or can't do.
Cardio around here consists of walking for me. It's mountains, so it ain't all that easy. We've also had some snow. I can't ski (knees) but snowshoeing is fantastic.
I weigh about 240, not quite as lean as I need to be, but I have the diet on track at this time. Looking better. If I can get to spring at about the same weight but leaner, I'll be satisfied. I just have to not get any more injuries.
Well, that's about it. I'm less that half the man I was 20 years ago, strength wise, and not enough muscle left at this time to consider competing again... still want to though. I keep that option on the table.
Al n all, though, if you take 10 random 56 year old guys off the street, I bet I can kick 9 of their butts.

[p.s.]

Well big fella it appears you're doing pretty damned good even with the injuries. If I may, I have a suggestion in regards to your lower trap mid back thickness; try using a low incline and laying face down grab a moderately heavy pair of D/Bs and shrug into the middle of your back for 10 or more reps and then immediately superset using the same D/Bs for rows (yes face down on the incline as well) for another 10 reps.

As far as the shoulders go if you have hammer equipment at your gym then start using it as the chest pieces will take some of the strain off the shoulders. "We" gotta learn to work around our "boo boo's" and using common sense instead of just pushing through. Oh and for the squats try a smith machine as it takes the load off the lower back, also the hack squat is a safe alternative for your back.

QUIT FLOGGING THAT DEAD HORSE!!!!

[muscle_n_blood]

That's a damn good suggestion with the shrug/row superset. I'll try that next back workout. I've tinkered around with a variety of positions, foot placement, etc. on smith machine squats but I just can't find a way to carry a bar on the shoulders without hurting. It's just the wrong angle of compression on my spine. The DB squats are helping some and dn't hurt me at all, so I'll stick with them til I stop making progress. We have a hammer strength shoulder machine that loads with a stack instead of plates. I use it some, but the light military presses with a pretty narrow grip don't hurt me and my delts are my best bodypart right now.
Thanks for your encouragement and suggestions, Pat. Always appreciated. Say hi to the Queen for me.

[Bad Bob]

MnB...

You could always mix in some sissy squats....

[muscle_n_blood]

I haven't tried sissy squats in a long time. They used to give me a stabbing pain right behind the kneecaps but I didn't feel they were causing any structural damage. Worth a try.

[Bad Bob]

Yeah, my left knee doesn't take it as well as it used to. I used to go quite low, and that wasn't THAT long ago, now I go about half way down.
Getting older sucks sometimes!

[Jack Tragic]

"bout time Blood! Good to hear from you as always! Your training looks great (i will of course change some things). Your health is always a concern  to me as you are a  "COG" !  And as far as the "Southern " accent goes...SHIT! I'm gonna send you the biggest  "old glory" bandana you have ever seen!  Anyway, lets get busy now.
     For chest I would totally just quit flat benches, as they suck! Inclines, declines and cable flyes is the way to an awesome chest! Flat benching is a power move at best!
       And Quads now...
                     Smith Machine with a bench (this is where I love to show off).
            Shoot. Gotta go! More later.   J.

[Jack Tragic]

Well big fella it appears you're doing pretty damned good even with the injuries. If I may, I have a suggestion in regards to your lower trap mid back thickness; try using a low incline and laying face down grab a moderately heavy pair of D/Bs and shrug into the middle of your back for 10 or more reps and then immediately superset using the same D/Bs for rows (yes face down on the incline as well) for another 10 reps.As far as the shoulders go if you have hammer equipment at your gym then start using it as the chest pieces will take some of the strain off the shoulders. "We" gotta learn to work around our "boo boo's" and using common sense instead of just pushing through. Oh and for the squats try a smith machine as it takes the load off the lower back, also the bench squat is a safe alternative for your back.QUIT FLOGGING THAT DEAD HORSE!!!!

No! That's not right! No super sets, straight sets! Heavy... 5X5. Two or three different movements at best w/ heavier LBS. Not too much rest in between sets! Drink alot of water and protien as well.  Cardio easy for 20 minutes afterwards 2/3 X/week on the tredmill...set your own pace here bro. Go with your target h/r AND JUST ABOVE THAT!  J.

[p.s.]

No! That's not right! No super sets, straight sets! Heavy... 5X5. Two or three different movements at best w/ heavier LBS. Not too much rest in between sets! Drink alot of water and protien as well.  Cardio easy for 20 minutes afterwards 2/3 X/week on the tredmill...set your own pace here bro. Go with your target h/r AND JUST ABOVE THAT!  J.

5x5 is ok I guess if you're into powerlifting etc but for BBing time under tension is the way to go, so that little pre-exhaust superset for the mid back works great to bring up thickness as well as seperation. Remember JT some of us are kinda busted up from years of heavy lifting and IMO moving to reps and volume will not only build but create a more complete physique than just using heavy weights, and be much easier on the joints as well.

[muscle_n_blood]

Jack, I very much appreciate your support and encouragement but I don't think you really grasp where I am with my injuries, especially the shoulders and low back. I'm only now beginning to fully accept my limitations strength wise and make the necessary adjustments to maintain as much muscle as possible and at least a little strength.

Letting go of heavy lifting has been difficult, to be sure. My passion has always been strength first, physique second. If I had ever thought I was going to get on stage in posing trunks I would have trained differently, and wouldn't have all these tattoos....

The squat went first. My back started to restrict me. I got to where it killed me to squat 495, then 455, then 405, and so on. The bench has been gone since the second shoulder surgery. I can't handle another one of them. Now the dead is gone. I could pull 635 on a good day just a couple of years ago.

Jack, nobody believes in the good old 5 x 5 routine more than I do. I used it for years and it gave me the size and strength I wanted. I just can't use enough weight to make it effective anymore.

I still have to train. I won't give up. I just have to make adjustments to get max results. P.S. has been hammering this at me for the last few years. I knew he was right. If I'm going to keep going, I have to start employing these techniques. I know how, always have. I understand the food program, too.

Take good care of yourself, Jack. There are the expected aches and pains of getting older, then there is, for example, having a rotator cuff tear (or two) that leaves your arm hanging useless at your side until you have surgery and extensive rehab.

[p.s.]

Well whatever you decide to do MnB with your training is of course up to you, but be very carefull with those joints. Remember the immortal words of Lee Haney "train to stimulate not annihilate!"

[Jack Tragic]

5x5 is ok I guess if you're into powerlifting etc but for BBing time under tension is the way to go, so that little pre-exhaust superset for the mid back works great to bring up thickness as well as seperation. Remember JT some of us are kinda busted up from years of heavy lifting and IMO moving to reps and volume will not only build but create a more complete physique than just using heavy weights, and be much easier on the joints as well.

Yeah, I too have a couple of things that I somewhat "train-around" due to old injuries. Used (lower) weights and high sets for a year straight nursing both shoulders back after benching 385 and going too low with a wide grip one day! Felt great untill my shoulders "popped"! Loudest damed sound eminnating from my body that I have EVER heard! So loud that people bithin 30 feet of me were looking around asking "what was that"? Funny though, didn't feel any pain untill the next day. I too thought for sure I was gonna need surgery! Thought that my benching days were over. You are right. Lighter weights w/more reps are def., better for nursing injuries back to health.

[Jack Tragic]

Jack, I very much appreciate your support and encouragement but I don't think you really grasp where I am with my injuries, especially the shoulders and low back. I'm only now beginning to fully accept my limitations strength wise and make the necessary adjustments to maintain as much muscle as possible and at least a little strength.Letting go of heavy lifting has been difficult, to be sure. My passion has always been strength first, physique second. If I had ever thought I was going to get on stage in posing trunks I would have trained differently, and wouldn't have all these tattoos.... The squat went first. My back started to restrict me. I got to where it killed me to squat 495, then 455, then 405, and so on. The bench has been gone since the second shoulder surgery. I can't handle another one of them. Now the dead is gone. I could pull 635 on a good day just a couple of years ago.Jack, nobody believes in the good old 5 x 5 routine more than I do. I used it for years and it gave me the size and strength I wanted. I just can't use enough weight to make it effective anymore. I still have to train. I won't give up. I just have to make adjustments to get max results. P.S. has been hammering this at me for the last few years. I knew he was right. If I'm going to keep going, I have to start employing these techniques. I know how, always have. I understand the food program, too.
Take good care of yourself, Jack. There are the expected aches and pains of getting older, then there is, for example, having a rotator cuff tear (or two) that leaves your arm hanging useless at your side until you have surgery and extensive rehab.

Didn't know that your surgeries in the past have been so extensive M & B. I still give you a TON of credit though for sticking it out and continuing to train! My usual training method is to do only ONE "compound" movement" per muscle group 5x5 or power-style. The remainder of my sets for that group are of course higher reps/lower weights. I only switch exclusively to 5x5's or power training when my normal routien comes to a plateau. But I will say this...every time I do power training ONLY for 6 to 8 weeks at a crack, I swear that I experience less pain in my joints, have more energy left post workout and less recovery time between training days...
 I also sleep better and have a better appetite!  But hey. I realize that we are all different. So keep on "keepin' on" brother! 
 Keep us posted on yer training!    J.

[p.s.]

One has to admire MnB and his tenacity to keep plugging away even in the face of such adversity. Hell 99% of people in the gym would pack it in and give up but not our MnB!!

[muscle_n_blood]

Many thanks, P.S. I don't give myself that much credit... It doesn't take any great discipline or effort for me to continue. I can't imagine life without some sort of vigorous training. It's just too much a big part of who I am and what I'm all about.