Quote (Canadian_Man @ Dec 17 2011 04:40pm)

Raynor,

Can't tell wtf just happened.

I was sick all last night and slept maybe intermittently for 15 minutes on every hour. I had a ton of pain in my lower abdomen (as if I was constipated but wasn't), and my lower back & upper portion of my lower back which is what kept me up. No resting position helped, I wasn't actually constipated, and the pain still persists today but not as badly. I also felt a bit sick to my stomach.

I did squats a couple days ago, which I think is the cause of the pain in my core... could my sickness be screwing with my core recovery and causing pain where I had hit my muscles on squat day? I did chest day yesterday, and my chest is feeling fine... but my core where I mentioned is still hurting. I've had some posture issues, but I can't determine what really brought on the immense pain all night.

Quote (SKCRaynor @ Dec 17 2011 02:25pm)

This could be a serious medical issue - I recommend you immediately get medical attention in order to run proper tests and find out if what you have is simply muscular (keep your fingers crossed) or something much worse.

When you say you were sick all last night - what do you mean sick? Nauseous? Vomiting? Fever? Please be more specific. Simply being sore from a good workout will NOT cause the symptoms you mentioned unless there is an underlying issue.

Do NOT work out until the problem is diagnosed/treated or goes away on its own. I still recommend immediate medical intervention in case you have a serious condition. Lower abdomen pain can be very dangerous, especially if accompanied by nausea and back pain.

Quote (SKCRaynor @ Jul 27 2008 11:21pm)

5x5 PLAN for Strength and Size
The 5x5 plan is basically 5 reps for 5 sets of a particular exercise for most days. Other exercises will be 5 sets of 8-12 reps. You will do at LEAST 20 total sets per day. It will be used in the following manner for 5x5:
Set 1 – 5 reps of 50% max weight
Set 2 – 5 reps of 55% max weight
Set 3 – 5 reps of 60% max weight
Set 4 – 5 reps of 65% max weight
Set 5 – 5 reps of 75% max weight
So if you can bench press 155 lbs for 1 rep, your set would look like this –
Set 1 – 77.25 (rounds up to 80) [155 x 50%]
Set 2 – 85.25 (rounds down to 85) [155 x 55%]
Set 3 - 93 (rounds up to 95) [155 x 60%]
Set 4 - 100.75 (rounds up to 105) [155 x 65%]
Set 5 – 116.25 (rounds up to 120) [155 x .75]
Day 1 (Monday) - Chest
• Bench Press - 5 sets of 5 reps
• Incline Bench Press - 5 sets of 5 reps
• Decline Press - 5 sets of 5 reps
• Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 2 (Tuesday) - Back
• Barbell Deadlift - 5 sets of 5 reps
• Lat Pulldown - 5 sets of 5 reps
• Seated Cable Row - 5 sets of 5 reps
• Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.
Day 3 (Wednesday) – Legs
• Barbell Squats - 5 sets of 5 reps
• Seated Machine Leg Extensions - 5 sets of 5 reps
• Seated Machine Leg Curls - 5 sets of 5 reps
• Standing Calf Raises 5 sets of 8-12 reps
• Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 4 (Thursday) - Shoulders
• Military Press - 5 sets of 5 reps
• Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
• Dumbbell Shoulder Presses - 5 sets of 5 reps
• Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 5 (Friday) - Arms
• EZ-Bar Curls - 5 sets of 8-12 reps
• Dumbbell Concentration Curls - 5 sets of 8-12 reps
• Olympic Bar Curls - 5 sets of 5 reps
• Weighted Dips - 5 sets of 5 reps
• Tricep Cable Pulldowns - 5 sets of 8-12 reps
• Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps
OTHER ARMS EXERCISES INCLUDE: Preacher Curls, standing double curls, seated hammer curls, close-grip curls, EZ-bar 21's, skullcrushers, ez-bar tricep extensions, Rope Pulldowns, single handle reverse grip pulldowns, and close-grip bench press.

Day 6 – (Saturday) Rest
Day 7 – (Sunday) Rest
NOTE::: Every single day at the gym (5 days a week) you will be doing abs!! You will need to work into your schedule 100-200 reps of ab workout into 20-25 rep sets.
Ab exercises:
Crunches, Hanging Leg Raises, Broomstick Twists, Roman Chair Situps, V-Crunches, Decline Situps, & Knee Raises.

Quote (Canadian_Man @ Dec 17 2011 09:13pm)

By "sick all last night" I mean I felt the symptoms all last night at their fullest; a full list of symptoms included from last night: burned slightly when I shat but no constipation or diarrhea, hurts when I sit at my computer chair more-so than if I sit somewhere else, felt a little bit manic (probably due to being in and out of sleep, but basically I kept thinking fast and it got to the point of being annoying), I felt like I needed to go to crap but knew I wasn't constipated, lower ab pain (about pelvic area), lower back pain (mostly the lowest part), some slight nausea but not a lot (while I was lying down I felt like I might need to throw up but I would only feel like that for a bit). The lower back pain and lower ab pain felt connected in some ways, sometimes I would feel only the back or only the lower abdominals hurting. The pain wasn't piercing... it was almost like heartburn but in the lower back & lower abdominals, slightly achy, never hurt majorly at any given point but it was the constant tense feeling that made it painful (like a headache isn't painful all at once, but is painful on a whole). The pain got intense enough that I felt the need to take a Tylenol lower back & muscle reliever (hurt all night, finally took a pill at about 5 in the morning), which I don't think really helped (an hour and a half later I finally felt a lot better but it took that long after taking the pill.) I rarely take pills even if I have a migraine or anything... I just like avoiding them.

Symptoms before I tried to sleep last night was discomfort and pain in my lower abs & back, though I was okay to go see a movie. I did shift around to try to stay comfortable in the movie seat (hard because my left shoulder injury hurt at the movie theatre too haha).

Symptoms today (after the symptoms died down and I got a couple hours sleep): Still tension in the lower back & abs enough to be discomforting, making shopping for Christmas annoying. Tired due to lack of sleep. Nothing else.

My appetite hasn't changed at all, urination doesn't hurt at all though it is frequent despite not taking in a lot of fluids.

I haven't managed to see my doctor or go to the medical clinic. I'll be seeing my doctor next week to check out my blood test from a few months ago and I'll bring this up then. Things seem to be getting better now, though I'm not sure how I should bring this up with the doctor (just describe what I described to you I guess?).

Thanks.

Quote (Floppyduck @ Dec 17 2011 11:09pm)

hey Raynor, i have another question in regards to the mix of boxing and weightlifting. I feel fairly confident in my diet ( I skimmed through some previous pages of this thread and took note of everything you suggest when it comes to meals, both what to eat, and how often) and i have began to get 9 hours of sleep a day.

I saw earlier in your post that you posted an altered 5x5



I box 6 days a week, Monday through Saturday and I typically take sunday off, or do some jogging. When I box, I do an hour of conditioning ( typical bodyweight/ab/ circuits ) and atleast an hour of technical boxing ( Heavy bag work, footwork, etc)

Will your 5x5 benefit me in terms of strength/power/speed? Thanks Raynor!

Quote (Aube @ Dec 18 2011 02:05am)

Hi Raynor,

It seems I've been suffering from a patellar tendinitis or jumper knee( for the past 2 month). My sports are Powerlifing/olympiclifting and gymnastic. At worst, it was grade 2 so I could do my workout but pain was getting serious. I've been training legs or doing gymnastic for 2 weeks(it got better) and half now and I am wondering -> What can I do to start heavy lifts soon.

trying Peterson Stepups now to strengthen my join. Also planing to rest for 1 more month. Is it possible to recover 100% in the next month assuming I'm doing stretching, message and graston like technique right now?

What do you recommend?