So Friday I completed the Neanderthal No More program so I thought I would give a summary of the results and my experience. Now, it is hard to quantify with a program designed for mobility and stability but, on a individual level I can assess ROM and so forth. The program works the shit out of your scapula retracting muscles while simultaneously stretching all the pushing muscles. In regards to this I can say that before a great deal of my shoulder pain was caused from low bar squatting. My lack of mobility twisted my shoulders beyond their ROM and this lead to pain in all other pushing movements. Now, while I have not done a low bar squat recently I have got under the bar to test it and I fit under much better. Before I could only wrap 3 fingers around and now I can get all 4. I'll probably stick with three to minimize the torque but, a noticeable improvement. So, that is one benefit from the program.
Now, along with ROM in my shoulder I have a problem stabilizing my right shoulder. Now, since there is no tradtional benching I can't truly say, but I am still having a hard time setting it in daily life. I still naturally drop my right side. What I can say is that I do not have as many knots in my rhomboids or teres as I did before. I was rolling on my wooden ball three times a week and now one a week just to loosen things up. Now, is this due to the program or not benching I can not say for sure. However, it has been nice to have less pain.
As far as lower body issues I have tight hips and weak hamstrings. This program assumes this and the exercise selection works to improve these. I realize only so much progress can be made in a few months but, I believe I have more range of motion and I have increased the load and reps on the exercises so that would be a improvement. Now, my anterior tilt did not go away so I still have a pot belly but, losing weight has helped in that regard as well.
It's funny as I have never been so critical of myself before and I find myself envious of those with good posture. Nonetheless one would be hard pressed to find a weight lifter in their forties and beyond who did not have some sort of issue they were dealing with. So, when I think of it that way I am blessed just to be able to train.
From here I will keep some the exercises from NNM routine to add to a more hypertrophy based routine. It will target my weaknesses as well as trying to build muscle. Now, I won't be able to put on much until I am done cutting, but I have put a three week cap on that. I am sick of the whole thing, but I suspect I will be where I need to be as I can start to see the definition just under a thin lair of blubber.
BTW my weight hasn't budged from 269 but, the HGH is causing me to hold a ton of water also contributing the soft look I have. I usually hold an extra 7 to 8 lbs when on a GH run, but this time it's more noticeable as I am leaning up. Oh, well it is helping with the fat burning so it is worth the trade off.
Time to lay out the next few months. I will report back with the plan.
Hawk
