1.) Do an SLDL but reverse sometime before the plates hit the floor. The reversal seems to cause DOMS.
2.) Do an SLDL to the floor, but not being flexible enough, unlock the knees in the last 3" or so to get to the floor and then straighten the knees to raise the weight and continue with the SLDL. This seems to cause severe DOMS.
By doing them to blocks close to the limit of my flexibility, I get the hammy and glute work (very effective, btw) without the crippling DOMS and long recovery time. So that’s why I do SLDLs to blocks!
1.) Do an SLDL but reverse sometime before the plates hit the floor. The reversal seems to cause DOMS.
2.) Do an SLDL to the floor, but not being flexible enough, unlock the knees in the last 3" or so to get to the floor and then straighten the knees to raise the weight and continue with the SLDL. This seems to cause severe DOMS.
By doing them to blocks close to the limit of my flexibility, I get the hammy and glute work (very effective, btw) without the crippling DOMS and long recovery time. So that’s why I do SLDLs to blocks! [/quote]
Squatting went pretty well today… matched my wrapped PR at 495. First set I went too far back coming out of the hole and almost lost my balance. Turned my toes in a little for the 2nd set and it was much better. SSB GMs where brutal and my back is cooked. The reverse band set wasn’t any easier lol. Low back traction was just amazing.
Went with a wide squat because my knees were aching all day. They feel a little better now. I think everything was just super tight and jacked up. Spent like 20 mins before lifting just rolling, mobilizing, flossing, and band stretching.
wide grip flat bench - index on rings
135,185x10, 225x5, 275x1, 295x0, (medium grip) 275x1 pain, (wide grip again) 225x9 band pull aparts
superset
t-bar row - weight as number of 45lb plates
2,3,4,5x10, 5x15
machine flyes, reverse false grip EZ curls
stretch
So I was messing around in front of the mirror today and decided that a wide grip bench might work if I angled the humerus correctly, that is my pecs would take the load and my elbows wouldn’t drop too far. It worked! No pain from wide grip, but almost instant pain from medium grip (thumb length from rings). Stupid shoulders. Anyway, I may try these again next week just to get an entry in for the internet bench contest and then go back to inclines so as not to risk wrecking my shoulders.
SSB squat - free squats until I discovered the camera had no battery
155x15, 205x10, (low box, hole 2), 245x10, (belt) 335x10
Sumo pin GM - straight bar, hole 7, just below navel
225,315x10, (belt) 405x10
sled drag
(backward) 200,245,290, (forward, attempt to sprint) 200x2
belt squat
200,245x10 calf raise
superset
stretch
Squats felt alright. Not only did if forget camera battery, I also forgot squat shoes. Medium stance squatting in Chucks takes a little more concentration to keep my left knee from blowing out. It still didn’t feel all that great. Felt the SSB GMs from Monday on the 335x10 set so I stopped there. Straight bar GMs were awesome. First few reps at 405 were hard but then I found the groove and blasted the rest up. Hit the glutes hard without wrecking my back any more.
Massive pump from the backward sled drags. Forward sprints were the hardest after the set was over, what with trying to catch my breath. Guess it was a good day, despite the knee pain!
Huh, squatting in chucks? Isn’t that what you always squat in? You got special other shoes?
My left knee always caves in too? Do you know what causes one leg to do it over the other? I thought it’s cause my legs were different lengths or something. HmMM
[quote]Spock81 wrote:
Huh, squatting in chucks? Isn’t that what you always squat in? You got special other shoes?
My leg knee always caves in too? Do you know what causes one leg to do it over the other? I thought it’s cause my legs were different lengths or something. HmMM[/quote]
Hey I was just gonna post in your log!
I use oly shoes when squatting with a close or medium stance. Chucks are for wide stance squats.
IDK what causes knees to cave. Weak ab/adductors maybe? My knees aren’t caving, though. My left kneecap has taken some abuse in a few accidents and it never worked as well as the right. Actually, cutting that notch a month or two ago seems to have caused a bit of damage. There was a kinda firm lump on the bone that hurt to push on for a while but now that the swelling is totally gone, it’s like there’s extra bone… like the top of my kneecap got wider and pointier. Wonder if that’s irritating things?
WG incline BP - index on rings
95x15, 135,165,185x10, 195x6 dammit, 185x8, 135x17 band pull aparts
superset
reverse grip shrugs
225,315,405,405x20
rolling DB floor skullcrusher
40,55,60x10, 65x12 DB curl to shoulder - racking the DB on shoulder
40,45,50,55x10
arm pump stuff
Did some internal/external band rotations as part of warmup and in between inclines. Wide grip felt fairly strong but my shoulders were aching by the time it was all over. I’ll take post-set ache over mid-rep zing any day, though. Reverse grip shrugs helped loosen things up again and made the shoulders feel better. I think I’ll do some CG inclines for reps on Tuesday and go for my bench contest entry on Friday to give my shoulders time to rest. No safety bar work next week either as I have some temp work starting up and I have to switch gyms. This is fine because the SSB puts a lot of pressure directly on the AC joints.
wide squat to box - pretty low box I think, may need to adjust this
135,225x10, 315,405x5, 455x2, (wraps) 515x0 - technical, (rev avg) 545x2
wide pin GM - running out of time, so these again. Just below navel
225,315,405x5+, 455x3
Today sucked pretty bad in the gym. I can’t wait until it’s below freezing outside so that I can move and lift without being drenched in sweat. Had to chalk my shirt and my skin to keep the bar from slipping. 515 got stuck on the pin on the unrack and really messed up the walkout. Should have re-racked and tried again but I’m an idiot. GMs were ok but I was pretty pissed off by that point.
CG incline - all paused until indicated
95x15, 135,165x10, (TnG) 175x8, 185x7,7, 165x12 band pull aparts
superset
t-bar row - weight in number of 45lb plates
3,4,5,6x10, (TnG) 5x26 low incline DB press - stop shy of lockout
45,60,70x15+
internal/external band rotations, stretch
Pretty good pump. No liftoff, so I was conservative on the incline numbers and reps. Probably could have gotten 185x8 with a lift off. T-bar rows and low incline DB pressing felt pretty good.
I’m going to try going to a slightly different split with a separate squat and deadlift day. One heavy press day and one rep press day, because my pressing options are still pretty limited.
sled drags - 2 plates, rubber floor, 150ft or so total per set
backward, backward, forward, backward, forward
wrecked
Tried to follow Prilepin’s chart for the deads. Felt alright, fast enough. I need to be more aggressive when getting down to the bar. Don’t think, just pull.
Lost count of the reps at 405 unfortunately. Might have been a little more motivated to pull more reps if I knew it was only 23. Most of them were re-set… i.e. stand up after each pull. This gives me a lot more first-rep practice. Sled drags were ridiculous. If you wanted to commit suicide by training, dragging the sled would do it, because you can push it way too hard before your oxygen debt comes due.
