This is DOGGCRAPP!!!

FunctionalTrain said:
This information is great and can definitely be used to describe skeletal muscle. You may have heard of the Stretch-Shortening Cycle for muscles. Same concept, as in doing plyometric training is the same concept. Take for instance a countermovement jump (squat jumps): If you didn't have that initial countermovement down, you will not have the same vertical if you did use a countermovement jump, because you're stretching your quads followed by a quick concentric contraction. But this all has to be very fast, powerful movements, and most powerful movement will not elicit growth

Unfortunately, in the case of lifting for growth, all this becomes moot, because you are training for the elasticity characteristcs of muscle, not the hypertrophy characteristics, so I am not sure where Doggcrap is getting that info from. It could possibly be that when you stretch, you increase ROM, which will make your muscles work through a longer ROM, working them more effeciently, and could possibly cause hypertrophy...pretty far-fetched, but I'd have to read into a lot more.

is there a website, or maybe a book out that maybe I could look into? Now I'm intrigued, may even go through some research journals, or pubmed.org publications


Happy Training!
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I've heard of the stretch shortening cycle, yes, but I don't know if it is the same thing, it could be. Though in the stretch shortening cycle the stretch isn't much (as you don't go far down into a squat before you jump back up again, for example) and it has to happen quickly, and if it has to happen quickly then it won't work for these stretches, since you hold the weight still. I think the frank starling law of the heard would be a different concept.

My textbook is rather brief, and won't tell you any more than the wikipedia thing.. I'll probably try to do some research too, the university has a few databases I can look through. Let me know if you find anything if you decide to go on the lookout!
 
Proteinboy said:
hey karks! nice log :]]]] what happened to your back???
oh and i have a question. why 40g protein after workout? iv been taking 20g protein and a lotta carbs, do you think there is any benefit to any more than that? or is it just that your bigger than i? x.x whey is expensive
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Hurt my back while flexing it doing squats, it might be a herniated disc, but I haven't seen the doc yet. It's much better now, so I'm hoping for a full recovery.

How heavy are you? you probably don't need 40 g protein. Try to keep carbs twice as many g as protein, so a 1/2 relationship protein/carbs.
 
On the pull ups, you can try kipping. Or frog pull ups. Giving yourself leverage is good. The exercise is too good to pass up and if it's too easy just bang out more reps.

Also, why not bulg squat instead of lunge? Go heavy and if you feel like your form is going to **** it's easier to dump the weight. If you're worried about loading and dumping off your back, anyway.
 
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I'll probably put bulg squats in there sometime, I'm saving it for later. I'll need a lot of different exercises, which is hard because of my back.
 
LeiYunFat said:
That sucks, man. How about DB step ups? Significantly different from bulg squats.
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They will also come, but step ups will probably hit my glutes and hams more, that's where I feel it when I try them, If I do them with no resting foot help at all, which is really a lot harder than it sounds.
 
Thursday 04.09.08

Lower

Biceps
DB curl (strict form) RP: 13,3,1 @14kg dbs

Forearms
Forearm ball holds ss: 18 sec x7kg

You know the rope attachment for the cables? They often come with these balls at the end, well, I hold onto those. Now I don't clench my fist around them, but squeeze them between my thumb and index and middle finger, while NOT bending the fingers themselves

Biceps stretch 60 sec

Hamstrings
Reverse lunge (3.5fot stride) RP: 16,5,5 @16kg dbs

upped from 14 to 16 kg dbs and 1 more rep on the first set aswell.

Quads
Pistol squats (supported, a bit) SS: 6 @BW
These are hard, I can almost do them without holding now, I usually have to hold a little on the eccentric. I should add that I do them standing on a box, so I don't have to hold my non working leg entierly horizontal.

Leg press: 1:40 min @60kg

Quad stretch 60 sec.
getting the hang of these, it stretches good at first, but as the duration increases the stretch decreases, either because I get used to holding that stretch, or because my glutes suck and can't keep the pelvic tilt eliminated for the entire duration. It's sorta like a glute activation exercise :p

Hamstring stretch 60 sec.

Calfs
Seated smith calf raise SS: 18 @140kg
this is by far the isolation exercise where I can move the most weight, except maybe with regular calf raises.. regardless, the calfs are a pretty special muscle group.. sorta.
calf stretch 60 sec @120kg

PWO: the usual
 
Now I'm gonna go to the gym and try again with the bench/bb mil press workout, which sucked last time :p hopefully I won't get out on that thin ice this time too :D
 
Saturday 06.09.08

Upper workout

Chest
Bench press RP: 9,3,2 @90kg

I got 6 on the first set with 100 last time, so I was expecting to get more than 9 here.. I did kinda screw up the first rep though, it hit way too low and it took a lot getting that back up. I'm thinking my grip might be too wide too, since I need to get comfy touching lower where my stomach is at it's biggest
Pec stretch 50 sec @18kg dbs

Shoulders
BB military press RP: 7,2,2 @45 kg

not much improvement from last time, I got some more RPs here though, which is good.. god I suck at strict OHP

Dip stretch: 60 sec

Triceps
Karky press (I'm a self loving bastard, I know) RP: 11,1,1 @12kg dbs
last time I got 7 on the first set, so big improvement here. Weird I only got 1 on the RPs though..

triceps stretch: 60 sec @18kg

Back width
Semi wide pron grip lat pulldowns RP: 13,4,3 @75kg
5kg more than last time and more reps aswell

Back thickness
Machine rows RP: 12,5,4 @65kg
5kg more and 1 more total rep than last time, if memory serves me right

Pullup hang stretch: 60 sec @25kg
Found my straps, so I'm using them. I gotta widen the grip though, since my shoulders choke me with the narrow grip I'm using now.

PWO: the usual

All in all a good workout, except for the military press and maybe the bench, but bench will come once I get my technique in order again.
 
Are you following DC to a 't'? I haven't been following your journal until now. In about 3 weeks I'll be done with this sesaons coaching and will have some downtime until Jan. I thought about trying DC. Whatcha think so far?
 
evolution said:
Are you following DC to a 't'? I haven't been following your journal until now. In about 3 weeks I'll be done with this sesaons coaching and will have some downtime until Jan. I thought about trying DC. Whatcha think so far?
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So far so good, too early to tell if there will be awesome gains, but I have sure gained quite a bit in the beginning, I hope it continues.

I'm following it pretty directly, though I don't do much squats or deads (I do SL stuff like lunges instead) because of my back. I think it is definately worth a try!


I have a question for you, Evo:
Do you know if the shoulders are in a bad position in the pullup hang stretch if you let your shoulderblades shrug uppwards? I get a much better stretch if I let that happen, it doesn't hurt my shoulders at all, but I was wondering if there is a big chanse of impingement or something in that position? Do you know?
 
Karky said:
I have a question for you, Evo:
Do you know if the shoulders are in a bad position in the pullup hang stretch if you let your shoulderblades shrug uppwards? I get a much better stretch if I let that happen, it doesn't hurt my shoulders at all, but I was wondering if there is a big chanse of impingement or something in that position? Do you know?
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I haven't heard of anyone hurting themself from doing this. And I haven't seen any literature that would suggest it could lead to shoulder impingement. If it's not hurting, then stick with it.
 
I'm not evo, but not really, unless you already have rotator issues. Generally speaking, ideally shoulder retraction is most solid, biomechanically, but it's also sort of retarded movement wise (in terms of efficiency, and therefore power), most of the time (not, say, while benching, obviously), so yeah.

I think people seriously overthink form. Basically, imo, the way your body wants to do it, that doesn't hurt (in the wrong way), is the right way. But there's always room for improvement. :SaiyanSmilie_anim:
 
[Focus] said:
I'm not evo, but not really, unless you already have rotator issues. Generally speaking, ideally shoulder retraction is most solid, biomechanically, but it's also sort of retarded movement wise (in terms of efficiency, and therefore power), most of the time (not, say, while benching, obviously), so yeah.

I think people seriously overthink form. Basically, imo, the way your body wants to do it, that doesn't hurt (in the wrong way), is the right way. But there's always room for improvement. :SaiyanSmilie_anim:
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but your body often adopts faulty movement patterns. The way a baby would want to do it is usually the correct way, but over the years as we turn into adults we pick up a lot of bad habbits.
 
Karky said:
but your body often adopts faulty movement patterns. The way a baby would want to do it is usually the correct way, but over the years as we turn into adults we pick up a lot of bad habbits.
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I'm not saying be all floppy and loose. Just that if you are tight, stable, fast and smooth, odds are you are doing it right. It has been my experience that constantly striving for those 4 characteristics in my movements has correlated almost absolutely with the textbook "proper form".

Obviously if you look like Happy Feet while running, for example, you are doing it horribly, horribly wrong. Unless you're running across the stage, in tap shoes. :D
 
Proper lift paths aren't just tight, stable, smooth and fast. The body doesn't like moving in just one plane of motion, so it takes work.
 
mreik said:
Proper lift paths aren't just tight, stable, smooth and fast. The body doesn't like moving in just one plane of motion, so it takes work.
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Yeah but isn't making it tight, stable, smooth and fast usually the result of said work?

Not that this argument even makes any sense. :p
 
tirsdag 09.09.08

Lower workout

Biceps
Facing away cable curls RP: 12,3,3 @12.5 kg

changed these from preacher curls. I get sore elbows (what ****ies call tennis elbow, jesus, it's just a bit sore, get over it :D) from preacher curls, I think it's from locking the elbows out at the end of every rep, maybe I need to try some constant tension **** with that..
these were cool, you can't really move the upper arm that much to cheat when you're facing away from the cable station..

Forearms
one arm Low cable towel holds SS: 40 sec @28kg

attach a towel to the low cable pully, lift it up with one arm and hold. I double wrapped the towel for it to get thick.

Biceps stretch: 60 sec

Hamstrings
Back extension SS: 17 @25kg

I feel these in my back, but there is no pain afterwards so I think what I feel is simply fatique, it can be hard to tell sometimes, though.. Progressing on these could become a good indicator of how well by back is healing

Quads
Reverse lunges off 2 box SS: 10 @22kg dbs

8 reps @20 kg dbs last time, so improvement here. These are awesome!

Leg extensions SS: 15 @45kg

next time I'm gonna put on like 60kg and see if I can get 15 reps with that too. I think the lactate hits so bad I can't continue at around 15 reps regardless of what weight I use (unless I use very very light, of course)

Quad stretch: 60 sec. Put the bar lower, that helped. I could feel it good today.

Hamstring stretch: 60 sec

Calfs
SL standig belt calf raise RP: 12,5,3 @32.5kg

Calf stretch: 30 sec. Just standing on my toes on a box, rest of me outside and letting my weight pull my ankle into flexion.

PWO: the usual
 
mreik said:
Proper lift paths aren't just tight, stable, smooth and fast. The body doesn't like moving in just one plane of motion, so it takes work.
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What do you mean the body doesn't like moving in one plane of motion? ... :sad2:
 
I asked my lecturer about the starlings law of the heart, she said it applied to skeletal muscle aswell, but she couldn't answer to if it was used in any traininc principles. I asked her for example about if weightlifters who put their hips in a position that puts the hams in a stretch before their explosive pull could have something to do with that law, but she couldn't say if it was that or something else.I asked my lecturer about the starlings law of the heart, she said it applied to skeletal muscle aswell, but she couldn't answer to if it was used in any traininc principles.
 
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