DE squats,9-23-03

[jack]

My hamstring didn't bother me at all on the box squats or ghr's but I could feel it on the reverse hypers and the ab pulldowns. That seems a little strange to me,any ideas. My heal is another story. It doesn't bother me to much when I'm walking or putting weight on it but it hurts like hell when I'm in a resting position. That's even more confusing than the hamstring problem. The cold only afftects me after a set but it's getting better. Enough of my whining and moaning.....................

Speed box squats(12" box,suit from the get go,belt after warmups,purple bands)--8x2x220; 1x1x250,275,300;

GHR--5x8(yielding);

Rev. hypers--3x10x140;

Ab slings(belts)--3x8 legs out;

Standing ab pulldowns--3x15x50;

Seated BB curls--1x6x65,75,85,95,105.

One more gripe and i'll shut up.......the hammie is getting a little tender now but it's something I'll take care of.

[Nate nate]

What do u think of this split, if you have any comments of adjustments you would make please post.

Monday: back, shoulders, traps
Tuesday: abs, forearms and calves
Wednesday: chest, triceps
Thursday: bicep, forearm
Friday: off
Saturday: Legs, abs
Sunday: off

[Pam]

I know this may seem like weird advice but have you thought about RESTING your ham? Injuries dont always hurt as your working out, you've got blood flowing and everything is warmed up, but you end up doing more damage than good. Yes I know, I'm a fine one to talk, but learn from me.

Jack I dont have a clue why your heal would hurt more when you're not putting any weight on it...what did you do to it?

[jack]

Pam,it's an old problem,probably a bone spur. I spoke to soon it did hurt when I walked today.

I had to try my standard workout to see what hurt and what didn't. If it's still tender on Friday I won't do the hypers or standing abs. I'll try and practice what I preach .

[jack]

Nate,that looks as good as any. You're giving yourself plenty of recovery time between body parts and that's the important thing. This seems like a good plan to start with and you can adjust or change it to suit your needs. Don't ever hesitate to experiment because what works for someone else may not work for you. You've got to find what's successful to your development,fine tune it and when it goes stale be able to plug something new in its place. Keep us posted as to how this split works.

[fish]

Mr. Nate,

Jack is the weights guy, and I sure agree with two of the principles he mentioned:
1. Lots of recovery time;
2. What works for some may not work for others.

That being said, I like basic, compound exercises with as much weight as I can tolerate. Squats & deadlifts, one armed rows & pullups, dumbbell or barbell bench presses, dumbbell or barbell military presses.

Jack may set me straight, but I think that unless one is well advanced, (and even if one IS advanced) these get it all pretty much done.

Of course, see basic rule number two.

Peace,

mrfish

[Pam]

Nate, I agree with Jack and Fish too. I also think its good to use compound exercises. I do have a question for you though, why are you working calves on a separate day from legs?

Jack was right, its all about experimenting and finding out what works best for you. I know Jack used to like working back and shoulders together but I thought it was too much. Most of the back exercise utilize your delts and I just didnt feel like I was able to give what I should to my shoulders when I worked them with my back.

There are lots of combinations out there. Play around with them and see what feels best for you.

If you're interested here's one I did a while back:

Day 1 Chest/abs
Day 2 Back
Day 3 Bi's/Tri's/Shoulders
Day 4 Legs/abs

You could throw in extra forearm work on days 1 or 2 if you wanted.

Also dont forget to work your grip, thats important, and also your rotator cuff...most people neglect that. You'll be glad you didnt when youre older.

What did you decide about the creatine? I promise, I wont say one word about it either way.