Rest today. Some stiffness in QL, maybe massage is the answer…
One more day of rest to let back catch up with progress, training in the morning.
AM
Squat: 5x70kg, 3x70kg, 5x5x100kg (nice smooth and powerful squats, back felt ok)
Legs up Bench: 3x70kg, 3x90kg, 1x100kg, 110kg
PM
Bench: Legs up - 2x3x70kg, 2x100kg, 1x110kg, Feet down, limited arch - 1x115kg, 1x120kg, Miss x 122.5kg (got it up but slight spot - fatigued I think), 5x1x110kg
Upper back thing as described before: 2 sets to failure rest/pause
DB Curls: 3x6
As you can see, moving towards a build up/back off style with bench, trying to get ready for this Abadjiev-esque program coming soon. QL feeling alright with the squats, but still some stiffness in general life (twisting or picking up bags sometimes, etc.). I feel this could be the reason for continued problems: slight strain in day-to-day life.
I will be training again in the morning, then I’m travelling to a wedding after that, staying two nights (self catering so I can cook food!). Hopefully the injury will respond well to a break from normal life; I plan now to be back to 100% by around the 6-10th Nov. in time to start at the beginning of the following week with the Bulgarian adaptation… I shall focus on healing for now, then.
Yesterday
AM
Squat: 3x70kg, 3x90kg, 3x110kg, 4x3x140kg (happy with this)
Bench legs up: 3x70kg, 4x5x90kg
Upper Back 3 sets
Bar Curls 2x15
Rest today and at wedding tomorrow, so will train on Tuesday. Back still improving, though slightly stiff (stretching, massage and rest seem to be helping). The 4x3 with 140kg on squats is a strong step forward in recovery.
Today
PM
Squat: 3x70kg, 3x110kg, 2x110kg, 2x140kg, 1x160kg
Bench: 3x70kg, 1x100kg, 1x110kg, 1x115kg, 1x115kg
Bar Curls + Inverted Rows light assistance. Good QL progress.
AM
Squat: 3x70kg, 3x110kg, 3x110kg, 1x140kg, 1x170kg (see below, very pleased with this)
Bench: 3x70kg, 2x100kg, 1x110kg, 1x115kg, 1x120kg (full comp. style with pause and commands)
Upper back extras etc.
Here’s the squat - - YouTube
Edit: Not sure if link worked
Hi dude, a question. How come you were doing a low-bar squat? You’re a weightlifter right? Not a powerlifter?
[quote]Bee_Brian wrote:
Hi dude, a question. How come you were doing a low-bar squat? You’re a weightlifter right? Not a powerlifter?[/quote]
Read the beginning. I train for powerlifting, and am trying out a style of program based on Abadjiev’s supposed weightlifting coaching in Bulgaria, as described in a thread in the powerlifting sub-forum started by DmitryKlokovFan.
Oh cool.
AM
Squat: w/u, 2x3x70kg, 3x110kg, 2x140kg, 1x170kg, 1x175kg, 3x1x160kg
Bench: 3x70kg, 2x100kg, 1x120kg (elbow sore, left it here after squat progress to do rows)
Inverted Rows, feet raised: 3x12xBW
Bar Curls for elbows
AM
Squat: w/u, 2x3x70kg, 3x110kg, 2x110kg, 1x140kg, 1x170kg, 1x180kg (see video, didn’t go heavier as squat looked slow, but pleased with this), 2x2x150kg (no belt for back-offs).
Bench: 2x3x70kg, 1x100kg, 1x110kg, 1x115kg, 3x2x100kg (fatigued but got it done).
Light pinch grip curls for ~2x20 (elbows)
Here’s the squat: - YouTube
I’m starting to feel it a bit now with the frequency, but loving the ability to get back to real weights at last! I may consider the meet on 7th Dec if I can get >185kg squat in training and all is going well, but we’ll see…
AM
Squat: 2x3x70kg, 3x110kg, 1x140kg, 1x170kg, 1x180kg, 3x1x170kg
- 1x20 high bar with 100kg just to loosen up a bit
DB Rows: 3x10 e/a
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg,
Overall a good session again! Having a rest day tomorrow and visiting a relative for the day, so will train and update the day after.
Just a note on diet, I had gone down to avg. of 3900kcal/day while injured, currently at 4300 and planning to increase as needed to continue progress.
Today
PM
Squat: 3x70kg, 3x110kg, 2x140kg, 1x170kg, 1x180kg, Mx185kg (damn!), 3x2x165kg
Bench: 3x70kg, 2x100kg, 1x110kg, 1x120kg, 3x2x105kg
Shoulder + Upper Back stability
QL a bit stiff today after rest day and stretching, hopefully won’t continue to be a problem. Otherwise going fairly well. Missed squat was down to fatigue I think, I still need to adapt to the intensity/volume/frequency.
AM
Squat: 6x70kg, 2x70kg, 3x110kg, 1x140kg, 1x170kg, Mx185kg (couldn’t let this throw me, rushed it), 1x140kg, 1x170kg, 1x180kg, 1x185kg (Great success for the program I believe! Feeling of immense power conquering a lift on second attempt, fantastic)
Bench: (Wanted to avoid arch due to QL stiffness before) 6x60kg, 6x90kg, ~ 5 sets of 3-6 reps with 90kg
Pullup: 2x10
Upper Back: (a type of seated scapular retraction exercise with a 15kg plate in each hand, hold+contraction at top position) 3 sets to near failure
Lateral Raises: 3 sets to near failure with 5kg plate each side
I think excessive stretching exacerbated the QL, so avoiding any for now. Trying some Kinesio Tape later on Osteopath’s recommendation, and I shall consider having a day or two of rest to finally let it recover completely. Squats haven’t been making it worse though, so I’m not sure…
Rest today and yesterday, as QL has ‘relapsed’ a bit. I’ve got the kinesiology tape at work along with this rest, and it now feels better (though still an issue). I plan to have an easy training day tomorrow, then a rest day, and then hopefully get back into training next week. I think I might leave competing until the start of the new year sometime, and just focus on getting my training lifts up to my kind of standard (in terms of what I expect, i.e. 200kg+ squat, >137.5kg bench (300lbs), and 220ish DL, possibly more) and even consider going up to the <100kg class… I would probably benefit from more weight at 6’…
AM
Bench: 2x3x70kg, 2x100kg, 2x4x110kg, 4x10x80kg (legs raised)
Early morning and got a slight exertional headache, so left it there.
PM
Chinups: 4x10 BW
Leg Ext.: 4x12x Full Stack
Leg Curls: 4x12xSomething
Seated Press: 4x8x60kg
Pulldown: 4x8
- some explosive press-ups.
Still a bit of a headache and feeling tired, but decent session given that I had to rest QL anyway. Rest again tomorrow, should finally begin proper training in around a week.
Feel like I might be getting a cold or something, could explain the headaches yesterday. Back feeling noticeably better though… Have to build up more gradually this time!
AM
OHP: 3x50kg, 2x60kg, 1x70kg, 1x72.5kg, 1x75kg, 1x77.5kg, 2x1x80kg, 3x2x60kg, 6x60kg
Squat: (light to loosen up) 4x high reps x70kg
Bench: 3x70kg, 2x100kg, 1x110kg, 1x120kg, 1x115kg
Gironda (?) Reverse Curls: 4x20 for elbows mainly
QL feels better, but I’ll be more careful this time to work up gradually.
Yesterday off. Today:
AM
Squat: 3x70kg, 3x110kg, 5x2x140kg
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg
Upright Rows: 3x15
Curls: 2x10
PM I went for a hill walk to loosen up.
Easing back into it again to ensure full recovery. I think I will leave the December comp. and focus on the new year, not sure whether to qualify for the raw/“Classic” GBPF national meet next Oct. in the 93kg class or go with BPU or another federation to lift at <100kg (or possibly <90 if they have a raw competition very soon in the year). It’s just that the idea of staying <93kg until next October is not very appealing, and the next GBPF class is 105kg… Maybe I should just lift in the <105kg at a lighter weight, but I don’t like that idea much either. We’ll see.
Rest today, training in the morning.