Ricka - The Rebuilding - Phase 1

[ricka182]

Okay, so I'm trying, again...

I have history of trying and trying, and trying and trying, and trying..until I break. No rest, bad technique, crap diet, all the excuses. Even though I've made tremendous strength gains in the past 4-5 years, I still have numbers I want to break, and fat I want to lose.

My recent downtime is the result of a left shoulder injury, from almost a year ago. After 3 cortisone shots, and 3 bouts of physical therapy, the only option was surgery. I went in September 13th for a Distal Relocation, fancy term for shaving off the end of my collarbone; along with some other clean up inside the shoulder joint. A slight tear of the meniscus also kept me down, but that healed on it's own. The Doctor just made sure it was strong.

I'm going back near full bore starting next week. I've been to the gym a few times, to gauge current strength, range of motion, cardio endurance, etc. I feel good now, even with nasty 3 day old DOMS from a set of full-body complexes on Wednesday. I have a plan, but it's ever-changing. But in better ways than before. I will monitor my diet and make adjustments as opposed to cheating. I will eat enough, which I usually don't, at least healthy foods. I will continue to keep my alcohol intake fairly low, less than a 6'er per month on average.

My initial diet is mostly liquid in the AM, but solid foods pre and post workout. Lots of amino's, lots of water, lots of protein. A few staple supps for support, and a few other supps to boost performance.

Workout will be 3 days a week to start with weights, using a full-body complex I designed, called a DeathPlex. It's a "holy-shit" kind of complex, with multiple reps of various moves, all rolled into one "rep". I'll aim for 5 reps to start, with light assistance work on off days. Goal is to hit 7 reps, then add weight. Here's a quick breakdown of what one rep actually consists of...

Bar on floor to start
5x deadlift
5x row
5x clean to shoulders
5x press
5x back squat
return bar to waist
10x shrugs
5x row
5x SLDL
return bar to floor
rest 90-120 seconds, repeat.
I also start each workout with a few sets of push ups and planks.

Yeah, I thought "holy-shit" after doing these, but I also felt it all over my body. I figure these will be used to condition my body for Phase 2, starting after 6 weeks. I'm also doing cardio 5x a week, mixing of bike, treadmill, rower, and stair climber.

Weekends are off, rest and stretching only. The only changes I see are going to happen if, and only if I change jobs, and that would only be to adjust scheduling so I can keep things rolling. I'm currently a 9-5, but am hoping to make a change, and try for 7-3 or 8-4 shift. I have some possibilities on the table, but nothing set in stone.

So there it is...any comments, questions, suggestions? I'm open to listening, although this plan was actually looked at by 2 Doctors and a nutritionist, and they said it looks difficult, but not impossible for somone at my stage.

I'm so ready to get lifting again. I'm too damn fat, and not nearly strong enough. If you noted I mentioned a few other supps, some of those are dirty, i.e. PHs & RCs. I won't make much mention of them here, but will post thoughts and mini-reviews in the appropriate forum.

I'll update again after the first session, with stats and initial reports. The gym I use is a dump pollutted with teams of "awesome" lifters, who gang up in areas and clearly try to intimidate. Most I don't even acknowledge, and keep to myself so I can do work, and go home.

Peace to all, except the iron mistress. I will find you, I will kill you. I will succeed, I will dominate, I shall not falter nor fail. My new "me" is being born, and I am seeking vengence.

[Fazc]

Good luck mate.

[BendtheBar]

My initial diet is mostly liquid in the AM, but solid foods pre and post workout. Lots of amino's, lots of water, lots of protein. A few staple supps for support, and a few other supps to boost performance.

Closer to what I run.

So there it is...any comments, questions, suggestions?

You basically just resting as you have to with the Deathplex?

[ricka182]

Originally Posted by BendtheBar

You basically just resting as you have to with the Deathplex?

Pretty much, yeah. I figured 90 seconds, but after 3 reps the other night, I felt like 120 might be better to start with. I want to keep it as short as I can, to keep the heart rate up for maximum calorie burning.

Tue and Thur assistance work will be sets for biceps, triceps, and maybe some lat pulldowns to stretch them out with a lighter weight. I'll also work in a few sets of cable crossovers here and there, maybe 3x total during the 6 weeks.

After 6 weeks, one week rest, and Smolov Squats for an intro cycle, followed by a 3 week meso-cycle. Then probably heavy overall conditioning as that will be close to Tough Mudder #1 for 2013. Boston in May, and New England(VT) in August. I have a Go-Pro 2, so Ill be able to get some video of the event and obstacles this year.

[5kgLifter]

Go get it Ricka

[big_swede]

Good luck buddy!

[ricka182]

Thanks all.

As a bonus to my plan, I finally got my girlfriend at least semi-on-board with what I'm doing. She likes me the way I am, and is afraid I'm going to get too big or too muscular/veiny. I convinced her it won't happen like that, but I am getting stronger that's for sure. I'll keep some of a beer belly to keep her happy.

So some numbers to start from. I'm pretty pissed at most of them, seeing where I was prior to injury. It's amazing how much can be lost, but even more amazing how I will get it back, and then some more.

****Current / Goal
Weight - 276 / 250
BF% - 31% / <20%
Waist - 46.5" / <40"
Arms - 16.5" / 20"
Chest - 49" / 55"

Those are just first level goals. I will eventually go lower in weight via less BF, and increase chest size as well as other body parts in proportion. But I figure this is close to pre-injury, so that's my goal to hit before Tough Mudder in May.

Going to bed soon, and then waking to a whole new way to live.

[EliteDreams]

Go get it Ricka!

[BendtheBar]

As a bonus to my plan, I finally got my girlfriend at least semi-on-board with what I'm doing.

Glad to hear it. I've had a hard time getting my wife on board.

Go get it brother.

[ricka182]

This is from last week, test results from the first few DeathPlex reps..

While waiting for rack to open, I did some leg presses on the machine.
1 Plate per side for 20 reps
2 PPS x 12
3 PPS x 10
4 PPS x 7
5 PPS x 5 x 2

Once in the rack, loaded bar with 70Lbs to start testing, ran through 3 reps, I think.
Bar on floor to start
5x deadlift
5x row
5x clean to shoulders
5x press
5x back squat
return bar to waist
10x shrugs
5x row
5x SLDL
return bar to floor
rest 90-120 seconds, repeat 3x.

Also did some treadmill to warm up:
1 mile total, from 3.2mph to 4.2 mph, at 5 degree incline.