Bryant W
Level 5 Valued Member
Before posting my question, I would like to thank Strongfirst for the forum. I have been following S & S since May, and have found the program and this forum immensely valuable.
My question is regarding which barbell program would most suit my needs. Before going into goal details here are the requisites:
Demographics: 41 and 5/6 years old (but who's counting), male, 5'11, 186 pounds, long limbed, not overweight but not ripped (though I like to imagine I can still see a faint hint of the abdominal grillwork
Injury history: Developed a problem with recurrent muscular back sprains after an awkard fall while playing basketball around 20 years ago. Most recent significant problem was around 5 years ago, at which time an MRI showed minimal multifocal lumbar disc bulging,no nerve impingement, a few areas of mild facet arthropathy; basically expected age related changes. Did some rehab and cleared without restriction. Basically doing well since then, a few twinges here or there or the lumbar back will start to get tight if I do too much (after three or four consecutive swing days or long bike rides, for instance), but it gets better quite quickly with a few days easy work. Had some shoulder impingement issues (long history of baseball as a youth, have done triathlon for the past few years and swimming can set it off). Have a left lateral ankle issue that only really flares if I run too much.
Movement: Have not had a movement screen, but generally move well. Getting the deep squat movement pretty solid was one of the things that helped end my back pain cycles when I was younger, and I have tried to keep the movement solid, though I rarely loaded it until recently.
Sports history: Baseball and wrestling as a kid. Basketball in college. Was generally athletic, fast sprinter, strong enough to compete in my sports but not strong. After the back issues and on entering the work force, exercise was minimal: kept generally mobile, a few calisthenics, some easy yoga, stride out and sprint a few times a month. Began triathlon a few years ago to try to get back in shape. Became fitter but had issues with overuse injuries (achilles tendinitis, shoulder impingement). This spring was playing with my son and noticed how general movement (lateral shuffling, changes in direction) were lacking in power and felt awkward. Decided to look into getting stronger/more athletic and not just fitter. Led me to S & S. Have felt great on it other than the occasional back tightness after multiple swing days. Shoulder has been feeling great with the getups. Currently do a hybrid Flexible steel/super joints morning wake up, and S & S most evenings, with some easy cycling thrown in here and there.
Goal: Short term: Would like to achieve some of Dan John's basic strength standards with the barbell. In particular - bodyweight squat, bodyweight bench, 1.5 bodyweight deadlift. Not sure what my max's are at present, but I just this week started Faleev/Pavel's 80/20 workout, 5 day version, and worked up to 5 sets of 95 for bench, 115 for back squat, 105 for deadlift. Started pretty conservative to get a feel for it. Will be increasing all lifts next week by the recommended 10 lbs. I have the pull up standard already, so would like to focus on these 3 lifts. Long term: No specific goal at present, though I am looking for a mountain to climb, so to speak. In the meantime, planning on cycling S & S and a barbell program every 3-4 months or so. In the summers I will likely do some cycling to get outdoors, so would like to keep some easy cycling in the winter, likely low heart rate stuff a few times a week while the focus is on the barbell.
Specific questions:
1. This week I began the 80/20 Faleev workout by Pavel, planning on the 5 day a week program. Reading the comments afterwards, I began to get the impression it is also a weight gaining program. I really don't have any interest in gaining much weight. Is this the right program given my goals? Any other programs that would hit all the above that come highly recommended.
2. I find that I benefit from an easy warm-up. Thought a warm up of easy low rep swings (5 x 5) and 3 getups per side would keep me in touch with S & S skills while warming up. However, Pavel's Faleev article was pretty clear about not adding other exercises to the program. Would such a warm up be detrimental?
For any long sufferers who made it all the way through this message, thanks in advance for your help and advice. And thanks to Strongfirst for this fantastic resource!
Bryant
P.S. Shameless Michigan plug to Strongfirst: I began S&S after the Kalamazoo kettlebell course. Please keep Michigan in mind for future courses; would love to attend one. Of course, I can always travel, but it never hurts to ask...
My question is regarding which barbell program would most suit my needs. Before going into goal details here are the requisites:
Demographics: 41 and 5/6 years old (but who's counting), male, 5'11, 186 pounds, long limbed, not overweight but not ripped (though I like to imagine I can still see a faint hint of the abdominal grillwork
Injury history: Developed a problem with recurrent muscular back sprains after an awkard fall while playing basketball around 20 years ago. Most recent significant problem was around 5 years ago, at which time an MRI showed minimal multifocal lumbar disc bulging,no nerve impingement, a few areas of mild facet arthropathy; basically expected age related changes. Did some rehab and cleared without restriction. Basically doing well since then, a few twinges here or there or the lumbar back will start to get tight if I do too much (after three or four consecutive swing days or long bike rides, for instance), but it gets better quite quickly with a few days easy work. Had some shoulder impingement issues (long history of baseball as a youth, have done triathlon for the past few years and swimming can set it off). Have a left lateral ankle issue that only really flares if I run too much.
Movement: Have not had a movement screen, but generally move well. Getting the deep squat movement pretty solid was one of the things that helped end my back pain cycles when I was younger, and I have tried to keep the movement solid, though I rarely loaded it until recently.
Sports history: Baseball and wrestling as a kid. Basketball in college. Was generally athletic, fast sprinter, strong enough to compete in my sports but not strong. After the back issues and on entering the work force, exercise was minimal: kept generally mobile, a few calisthenics, some easy yoga, stride out and sprint a few times a month. Began triathlon a few years ago to try to get back in shape. Became fitter but had issues with overuse injuries (achilles tendinitis, shoulder impingement). This spring was playing with my son and noticed how general movement (lateral shuffling, changes in direction) were lacking in power and felt awkward. Decided to look into getting stronger/more athletic and not just fitter. Led me to S & S. Have felt great on it other than the occasional back tightness after multiple swing days. Shoulder has been feeling great with the getups. Currently do a hybrid Flexible steel/super joints morning wake up, and S & S most evenings, with some easy cycling thrown in here and there.
Goal: Short term: Would like to achieve some of Dan John's basic strength standards with the barbell. In particular - bodyweight squat, bodyweight bench, 1.5 bodyweight deadlift. Not sure what my max's are at present, but I just this week started Faleev/Pavel's 80/20 workout, 5 day version, and worked up to 5 sets of 95 for bench, 115 for back squat, 105 for deadlift. Started pretty conservative to get a feel for it. Will be increasing all lifts next week by the recommended 10 lbs. I have the pull up standard already, so would like to focus on these 3 lifts. Long term: No specific goal at present, though I am looking for a mountain to climb, so to speak. In the meantime, planning on cycling S & S and a barbell program every 3-4 months or so. In the summers I will likely do some cycling to get outdoors, so would like to keep some easy cycling in the winter, likely low heart rate stuff a few times a week while the focus is on the barbell.
Specific questions:
1. This week I began the 80/20 Faleev workout by Pavel, planning on the 5 day a week program. Reading the comments afterwards, I began to get the impression it is also a weight gaining program. I really don't have any interest in gaining much weight. Is this the right program given my goals? Any other programs that would hit all the above that come highly recommended.
2. I find that I benefit from an easy warm-up. Thought a warm up of easy low rep swings (5 x 5) and 3 getups per side would keep me in touch with S & S skills while warming up. However, Pavel's Faleev article was pretty clear about not adding other exercises to the program. Would such a warm up be detrimental?
For any long sufferers who made it all the way through this message, thanks in advance for your help and advice. And thanks to Strongfirst for this fantastic resource!
Bryant
P.S. Shameless Michigan plug to Strongfirst: I began S&S after the Kalamazoo kettlebell course. Please keep Michigan in mind for future courses; would love to attend one. Of course, I can always travel, but it never hurts to ask...