Case of the Mondays
SS Squat
(235# x 5) x 3
531 Press
75 x 5
85 x 5
95 x 10
Accessory Work
Pull ups
(bwt x 8) x 5
Press
(45# x 10) x 5
Dips
(bwt x 10) x 5
Was a little concerned I was overworking the shoulders, but I figure if I’m overtraining I’ll find out soon enough. Think for next week I’m going to try to go for 12 reps instead of 10.
Happy day, got a squat PR
SS Squat
(240# x 5) x 3
SS Deadlift
275 x 5
Accessory work
DB incline press
45 x 12
40 x 12
35 x 12
30 x 12
30 x 12
Happy with the squat pr, felt much, much easier than the last attempt. Not saying it was easy, just easier. …Thankgiving leftovers are helping with my attempt to gain weight, perhaps a little too much, considering a lot of the left overs are chocolate pecan pie and apple pie. Will weigh myself tomorrow morning to see how I’m doing. I don’t really want to do the typical bulking/cutting cycles, I think it would be better for me, more my style, to try the slow but steady gain of muscle with minimal fat gain. I don’t know if I’m really putting on much fat, I’m only a bit softer than when I started, but I can still see my abs (in a certain light, pose, when I squint, etc, etc.)
I guess you could call this a surf and turf. …This is kind of what I’ve been eating for the past couple of weeks, plus trying to always eat some veggies and/or kale salad.
Feel that bench is getting close to stalling, felt like my head was going to explode with all the pressure.
SS Squat:
(245# x 5) x 3
SS Bench:
(190 x 5) x 3
Accessory Work
Pull ups
(Bwt x 8) x 3
Had a plane to catch, else I would’ve done more accessory work.
[quote]CacheMnyMustang wrote:
Feel that bench is getting close to stalling, felt like my head was going to explode with all the pressure.
SS Squat:
(245# x 5) x 3
SS Bench:
(190 x 5) x 3
Accessory Work
Pull ups
(Bwt x 8) x 3
Had a plane to catch, else I would’ve done more accessory work. [/quote]
If you want any bench suggestions, I’d be happy to help.
[quote]strangemeadow wrote:
If you want any bench suggestions, I’d be happy to help.
[/quote]
PM sent
[quote]CacheMnyMustang wrote:
[quote]strangemeadow wrote:
If you want any bench suggestions, I’d be happy to help.
[/quote]
PM sent[/quote]
Odd, I just checked and there is no PM. I’ll check again later.
Monday tweaked my back:
SS squat:
(250# x 5) x 3
531 Press:
80# x 3
90# x 3
100# x 9
Accessory Work
Kroc rows
45# x 26
Pull ups
(bwt x 8-10) x 5
When going for like the 7th rep on the press I felt something between my shoulder blade and spine seize up. Feels like it’s in the lower trap/rhomboid area, right around the C6-C7 joint. …I know this area very well, have had issues with it in the past. Will do lots of trigger point massage and hopefully that helps. Looking forward to when I’m doing 531 for everything, because right now I’m spending like 1.5-2 hours in the gym trying to get all this work in.
[quote]strangemeadow wrote:
Odd, I just checked and there is no PM. I’ll check again later.[/quote]
Well, it might not be on your end. I’ve tried to send you a PM four times now, and all seem to have failed. …could you pm me and we’ll see if I can respond to that.
Another PR on the squat.
SS Squat
(255 x 5) x 3
SS deadlift
285 x 5
Accessory work
bicep curls
(25 x 10) x 5
(dips x 10) x 5
[quote]CacheMnyMustang wrote:
[quote]strangemeadow wrote:
Odd, I just checked and there is no PM. I’ll check again later.[/quote]
Well, it might not be on your end. I’ve tried to send you a PM four times now, and all seem to have failed. …could you pm me and we’ll see if I can respond to that.[/quote]
I did the “friend” thing and PM’d you, we’ll see…It doesn’t always work here.
Every day is a PR day now with the squat!!
SS Back Squat
(260# x 5) x 3
SS Bench
(195 x 5) x 3
Accessory work
(Pull ups x 8) x 5
(bench 105# x 10) x 5
feel like I need to up the pull ups some, going to start doing something like ten reps a set. I know I need to keep pushing up the numbers on these, I just get lazy I guess since it’s accessory work, I guess.
Squats are really starting to feel nice. It used to be I couldn’t squat XXX#s because I had a weak core, my torso couldn’t support the weight. Nowadays though, my core seems to be able to keep up with my legs, now I’m just relying on my legs to get the weight up, and that feels a lot easier than having to focus on my torso AND legs.
[quote]strangemeadow wrote:
I did the “friend” thing and PM’d you, we’ll see…It doesn’t always work here.
[/quote]
I didn’t get it, and have tried a couple of other times to send a PM to you. …I’ll just post the question in the beginners forum, and hope I don’t look like an idiot who doesn’t know how to use Google.
The beginning of week 14, the beginning of the end (more on that later)
SS Squat
(265 x 5) x 3
531 press
5 x 85
3 x 95
7 x 105
Accessory work
Press (60 x 10) x 5
Pull ups (bwt x 10, 10, 10, 8, 6)
Kind of mad about not really making any progression in pull ups, but then again I’ve also gained about 17#s since beginning this thing so I guess it makes sense that I’m having trouble. On that note, I’ve been weighing in at 197 for a while, am trying to eat more but man this is work.
I think I’m taking my hip to the limit with this weight, I’m starting to limp after finishing my work sets:
SS Squat
(270 x 5) x 3
SS Deadlift
295 x 5
Accessory work
(dips x 12) x 5
Also think it might be getting close to time to reset the Deadlift, I’m starting to feel some significant thoracic bend, need to look up what exercises to do to strength that area, because my legs seem alright in handling it.
Going to have a PRP injection this Monday, so after that I’m not going to be able to squat/deadlift, do anything that requires more than 20 degrees of hip flexion. This will require some substantial changes to my programming. Am going to post this in the newb forum, and brace myself for insults.
Today I reached the 200# mark. Been about 14 weeks and a 20# weight gain, so that’s about 1.4# a week, not too bad. With the weight milestone, comes photos:
and legs, where a substantial of the weight has gone. I’d take one of my glutes but I’m not comfortable with that yet, lol
Friday was perhaps my worst day in the gym yet, had to shut it down.
SS Squat:
Warm up hurt too much, just stopped at 185#
SS Bench:
Had my first stall at an even 200#, on the first set I got 4.5 reps in, but yeah, it was too much. Also, shoulder seemed a bit bothered from the dips on Wednesday.
Accessory work:
Did some pull ups and light bench, but had to leave early since I was leaving town.
The pain in the hip seems to be coming from the pectineus mostly, also having pain in the other adductors. This makes sense since the labrum tear is on the inside of the hip, where internal rotation is involved. Really, really hope these two PRP treatments get the labrum up to 100%, because I am tired of being in pain all the time.
So this week I have to do three things:
I don’t want this three week vacay to be a reason to slack off on exercise, but damn it’s going to take a lot of moving stuff around.
