Cool that sounds good. I am slightly older then you, but we have a similar background. I started my log in this forum.
So, not training related, just an update, but today I am feeling like total garbage. After deadlift day, I immediately packed up, went on a 3 hour drive to a glassjaw concert, stayed there till 1 am, then drove back same night. I was feeling really great after lifting yesterday…today, not so much.
2/17/11
Bench
5x150
5x175
12x195
195x12x.0333+195=272,922 (PR)
DB Rows
3x10x60
Dips
3xAMAP
2/18/11
Squat
5x210
5x245
13x275
275x13x.0333+275=394.0475 (PR)
Incline Russian Twist
4x10 per side
Pullthroughs
4x10x120
Felt great today, set a big rep record and am just feeling good in general. Feel like I am getting better at digging deep on that last set.
2/21/11
Press
3x120
3x135
8x155
Didn’t feel great today, just did the main lift and left.
2/22/11
Deadlift
3x235
3x270
11x300
300x11x.0333+300=409.89 (PR)
45 Degree Back Raise
4x10, 30 lb dumbbell held at neck
Situps
4x10
Felt really great today, pulled a handsome new record and am overall feeling pretty good about things today.
2/24/11
Bench
3x160
3x185
11x205
205x11x.0333+205=280.092 (PR)
DB Row
4x10x60
Pushups
4x15
Felt great, set a handsome personal best. All in all, a good day.
2/25/11
Squat
3x225
3x260
11x295
295x11x.0333+295=403.0585 (PR)
Pullthroughs
4x10x120
Incline Russian Twists
4x10
Set a good personal best today, but that last sest of squats was a real ballbuster. I think my squat sessions have been a little more difficult the past few weeks, I have been really pushing my deadlifts to try and bring it up a bit. All in all, still a good day.
2/28/11
Press
5x130
3x145
6x160
Chest Supported Rows
4x8x100
Incline Bench Press
4x10x135
Finally hit a stumbling block today, first time since I started the program that I haven’t hit a personal best on the main lift. Ah well, had to happen eventually, and the press was expected to be the first lift to go. Still a pretty good day I suppose.
3/1/11
Deadlift
5x245
3x275
9x320
320x9x.0333+320=415.904 (PR)
45 Degree Back Raise
4x10x30
Incline Situps
4x10
For some reason, technique felt a little off today, still got a personal record, but feel liek I tweaked my back a tiny bit. Still, a good day none the less.
Skabow,
Good to see that you are sticking with the program and continue to make progress.
Did you take a deload week? I am coming up on finishing the first 3 weeks of the cycle and to be honest I don’t feel run down or tired at all. I have started to do more conditioning in my program. Have you done this yet and how did it affect your lifts (mainly squats/deads)?
Keep up the good work.
So, after tweaking my back on deads the other day, it honestly hurt quite a bit to arch my back, so I skipped today. Feeling a lot better now though, I am thinking I will give squatting a try tomorrow. Also, just had an idea with my back issues…both times I hurt my back deadlift, I was wearing a belt. I am fairly short, pretty flexibile and mobile though, and somewhat thick through the torso. I am wondering if the belt throws off my setup on the deadlift? Thoughts anyone?
I did take a deload week after my first cycle, and after squats tomorrow, I will be on my second deload. And I woudln’t say I felt rundown from the program, the deadlifts just jarred my back a bit. I have been doing the conditioning since I began the program, but honestly it has been spotty at best. I am considering switching deads to monday and squats to thursday to better accomodate the conditioning with my schedule.
3/4/11
Squats
5x245
3x275
9x310
Set a good record, no pain, and I even decided to skip assistance work to make up the bench workout I missed.
Bench
5x175
3x195
6x220
Pretty shitty compared to the past few weeks but hey, what can you expect after squats right? I more or less just got what were comfortable reps so I could move on to next month’s weights. All in all, still a pretty solid day.
Tuesday
3/8/11
Deadlifts
5x135
5x165
5x205
Press
5x70
5x85
5x100
I know its a deload week, but I am on spring break and bored, so I started messing around with the weights today and had a little fun. I started doing jerks out of the rack, and eventually worked up to a 275 jerk. I never needed to use a split, so I assume I have a few more pounds left in me, but thought I should stop while I was ahead.
Thursday
3/10/11
Bench
5x95
5x115
5x135
3/14/11
Press
5x115
5x130
10x150
DB Rows
4x6x70, gym has new thick handled dumbbells, thought I would try them out today.
Deadlifts again today, back hurting again today. I honestly don’t know what the issue is. Obviously I think its either a form or mobility issue, as this is the only lift that hurts me, squats are fine. Whatever the problem, I am considering dropping deadlifts, at least temporarily. Not sure what to put in their place, but i keep getting hurt and messing up the rest of my week, and thats no good for making progress. Thinking maybe I’ll just sub in another big lower body lift, not sure what yet.
So, I have been doing a lot of research and I think I know what the issue with deadlifts might be. I think my set-up is just garbage. I would always set up with my shins touching the bar, then take my grip, catch a breath and brace, dip and then pull. I think that by setting up too close I made it impossible for my hips to drop correctly, so my back rounded…and there we have a back injury. Anyone else have experience with this? Does this line of logic appear sound?