Quote (spbgundamx2 @ Mar 23 2014 01:00pm)

Its been 2 years since my herniated disc and it hasnt fully recovered. What is your suggestions for exercises to replace deadlifts squats and legpreses? I love those exercises but my lower back cannot do em. (l4 l5 herniation). Upper body stuff works fine, i just cant do standing military press or carry heavy dumbells (have to look like a retard kick weights around). What is your suggestion? Thanks in advance ^^

Quote (Carpe_Diem @ Apr 15 2014 06:26pm)

Hey, John. I figured I would come to you, as I trust your opinion and knowledge more than anyone else in this sub.

Back in September, I suffered a lateral meniscus tear at work. Half my meniscus in my left knee is now gone, as I had surgery to remove it. I'm starting m\back in the gym after being out for over a year come Monday. I want to squat. I've been doing some reading up on knee sleeves and wraps, and it seems that the best option for post-injury is wrapping. By no means am I planning on ever being a powerlifter, or posting huge numbers. I just want to lift like I did before, especially squats. I'm sure my best option starting out, as far as range of motion, is to hit the leg press and work my way up, but I want to know if you feel wrapping, even though I'm a lightweight, is the best option to get me squatting again. If so, maybe you could recommend a brand that would probably best suit my needs. Any other information you can provide would also be greatly appreciated. Thanks in advance for any help you can offer.

Quote (7_Deadly_Sins @ 18 Apr 2014 02:32)

Hey man glad to see you are still around.

I would honestly skip leg press and just do body weight squats and then one legged squats until it feels "good". I think wrapping your knee is a excellent idea, but don't over do it and cause it to blow out again. Pace yourself, but don't be scared to test yourself either.

As far as brands, the best in the world in Inzer, but unless you are going really heavy, just get any name brand pair. APT pro gear is good, Inzer is the best..go with them if you can afford it. I'd also recommend getting some TK knee sleeves to get the joint warm.

Are you doing any PT for this?

Quote (1GgNeXt1 @ Jun 2 2014 05:23pm)

Im looking to gain size, what type of rep/sets should i follow? I already have the exercises i need but i am not sure how to go about sets/reps, whether it be 3,4,5 sets of 6 reps or 12 reps..

Quote (brownside @ Jun 16 2014 11:20pm)

Hey so for the most part when I get in the gym I just train but I try to go from what I've learned for example my dead lift day yesterday was

2x8@135
1x5@225
1x5@275
1x5@315
1x2@405
I could not get the triple but I have gotten it before, but I was running on literally no sleep I went straight to the gym after a 24 hour shift.

Then I did 2 inch deficits
3x5@275
Then I thought I need to be atleast doing 315 and did
2x5@315

After that I was planning on doing rack pulls which I haven't done in a while and I believe I did 485x3 the last time. I wasn't able to do rack pulls because there was a powerlifting meet going on at the same time

Sorry for such a long post but what do you think of this? And what would you change I weigh 220 and the guys at my gym competing at that weight have way better lifts so I want to compete at 198 for that reason and because I train mma and want to fight after.. Focusing on powerlifting atm incase you wondered

Also did everything belt less just ordered my inzer

Quote (7_Deadly_Sins @ Jun 27 2014 03:22pm)

Hey buddy.

Honestly if you want to be a powerlifter that workout is kind of all over the place. I'd recommend doing a program that has been tested and works, 531 if you want a long term program where you can slowly get strength gains over a year or more.
I'm not a fan of dead lifting in the gym(with my competition stance), I deadlift twice a month.

Quote (brownside @ Jun 28 2014 08:01am)

I'm trying to find the program on google but I only find articles on how good the 531 program is. Do you have a link to it by any chance? Thanks for the help

Quote (brownside @ Jul 7 2014 01:23pm)

You never wrote back but I figured out how to get the book and I have to admit I really like this program especially because I was already stalling