Thanks for sharing, that dude’s an awesome squatter.
I spent some time doing 5x5 linear progression on basics. I ran 3/3/1 BBB. Spent plenty of time marching to the erratic beat of my own drum, but generally focused on squat, bench, dead, overhead. Ran GMM by Paul Carter too. For the first 6 months of this year I wrote my own stupid simple program after reading Purposeful Primitive, and followed it until I got my strict press to 135lb, which was the goal. The stupid simple program focused on the front squat and the strict press, and had very few other movements. Deadlift sometimes. The past few weeks have been a 5/3/1-inspired squat-focused program meshed together by Dagill2 using Kroc’s “12 weeks to bigger wheels” T-nation article.
7/16/2021, Friday
Press 5x5@100lbs. I have fallen off the wagon this week @dagill2 but I am convinced it was the right thing to do.
Deadlift: finding a max for upcoming 5/3/1 stuff. THIS WAS STUPID because I should have found a 3RM and used that. But I wanted to be tough so I chased singles up to a new personal best at 345lb! Which moved great and made me think I could go for 355. WRONG. I’m not sure if it broke off the floor. Focus was off.
Then like an IDIOT, I thought I’d take advantage and at least get another heavy single, I think it was 335 (my previous PR). Nope. Something popped in my lower/mid back. I felt it distinctly. Had to move like I was made of glass to put all the plates away, change, and stagger out of the gym.
However I don’t think this is serious, just a reminder that I’m too old to do dumb stuff, and hopefully I can walk it off with no real damage done. Damn I feel stupid for doing this.
I say both of these on the regular, so don’t feel like you’re alone there.
I know Jim hates jokers, because too many people abuse them and I get that. I still think they have their place, though. I like using them when I’m near the beginning of a program when I’ve set my training max wayyy below my true max, and even then I only use them once per cycle. Once I get to the point where I’m not hitting 10 reps on the 5+ week I drop them.
Yeah, Jim hates jokers in the same way Dante hates DoggCrapp. It’s frustrating when you come up with a good idea and watch people butcher it and throw your name on it.
Having been in a similar position before….if you have the insurance for it, assume the worst and get it checked out. “Popping” like that oftens means a disc has violently moved out of place. Better safe than sorry, you do not want that pop turning into an explosion.
Thanks mate. That’s off the table for now, but incidentally a work obligation has come up which will prevent a gym trip Monday so I’ll at least have some rest, and time to see if its healed, before I lift again.
I was about to say that you should try spending some time with moderately heavy singles-triples because high rep work is not good for form practice, but the injury from the deadlift throws that out of the window. Hope you feel better. How does it feel now?
Also, having read through your log a bit, I can’t help but notice that you get injured fairly frequently.
That is absolutely a fact.
However recently I feel that I’m dealing with this fact better. Not letting them set me back to far, and also being smarter at trying to avoid injury (except the last 2 weeks which have been a disaster lol)
Also after today I’m genuinely considering getting a belt.
But yeah my body is a weak fragile POS. If I didn’t force myself to become stronger I would be the skinniest nerd (plus spare tire) you’ve ever seen.
7/17, Saturday
2 miles walking.
20 min EMOM
-1 power clean
-5 rows
This at 95lbs, normally use 135. Reduced out of respect for my back and all the tweaks I’ve been having. It was the perfect medicine- I feel great now. Even pushed the lawnmower this afternoon.
Should have all my TMs chosen and ready to start CW, will start Monday after next since travel is going to screw me up this week. 5s pro should get me thru the week when I can lift.
Ordered a belt, again out of respect for my back. @T3hPwnisher says it makes his back feel bulletproof and that’s exactly what I need at this point. Now to learn how to use it.
7/18 sunday
2 miles walking, one of them holding baby
100 pushups. 10 every 40 seconds for 10 rounds.
Ashamed to say, I was dyin’! If I’m going to hit 200-in-10-minutes I’ll need a plan.
Travel plans for work shifted again so I’ll start CW( for squat and bench) Monday (which is actually today).
21 shins-to-bar, sets of 3 worked in with squat.
16 pullups, sets of 2 worked around bench press.
CGBP 95lbs: 20, 18, 12
20 BPAs
14 face pulls (rope attachment on cable)
Back raises (no weight) 2x15
Exactly the RX of coffinworm day 1 today. Wanted to see what 50 reps of push, pull, and core look like, and it’s not bad at all worked in this way.
Notes: I was scared about the squat because of last week’s back crap, and don’t have my belt yet. I was fine, no back issues. Come Friday I really need to focus on keeping an upright posture.
Bench press was “too light” but wendler says he can get more out of a light weight than a fool can from a heavy weight, so I focused on bar speed and really felt it by the last set. Make light weights feel heavy, and you will make heavy weights feel light.
Day 2, Wednesday, will not be CW - itll be 5s Pro press and deadlift. Fridays will be CW bench press, 5x5 squat @ 70% as written. So programming is planned out for the next 9 or 18 weeks (or more lol).
7/20 Tuesday.
Early AM easy conditioning. 2.2 miles ish, walked the first bit, ran the second bit, estimate about 0.8 miles for the running part.
Need to bring back the weight vest. I put it away when the new baby came, because so many walks including carrying him.
Wednesday PM:
10 broad jumps, 1 mile walk with family.
Press 5s pro, 80-90-100. Easy, week 1 percentages.
Deadlift 5s pro, 190-210-250. Good practice. Can’t wait for that belt to show up!