No issues with the squat at all, last session was 130kg x 3, I did it high bar and no problems, although my wife noticed I’m not balanced (right side is higher than left side). At first I though it was due to the shoulder issue, but after some analysis it was a reaction from light coming from behind that draws inclined shadow in front of me, that’s why I tend to raise my right side a little but.
Another point to mention is that during last pressing session, I’ve changed the form, drawing my arms closer to the body, and tucking my elbows more, and used a narrower grip. That enhanced the pain, but lift felt harder. Soreness after session were concentrated in the shoulders and I didn’t feel that triceps worked hard as before. Is this correct form?
I honestly can’t say whether that’s the wrong or right technique. I don’t know much about pressing. Personally, I use a narrower grip because it’s comfortable. I think Wendler recommends no wider than the tip of your thumb on the end of the knurling before you close your hand (thumb at a right angle to fingers).
If it hurts more, probably not a great idea to do it though. Being harder is probably just because you haven’t gripped so close before.
I had two free hours today afternoon, and decided to return back home to do my workout early for the first time, thought it will be a new experience! Anyway nothing was impressing, my energy was the same but mentally a little fresher than night workout.
Main Lift: Bench Press
1 x 3 @ 75 kg
1 x 3 @ 85 kg
1 x 3 @ 97.5 kg
FSL:
4 x 5 @ 75 kg
1 x 10 @ 60 kg (AMRAP)
Assistance:
Chin Ups: superset with FSL @ body weight (10, 9, 8, 7, 6 reps)
Krock Row:
1 x 15 @ 20 kg
1 x 10 @ 35 kg
1 x 25 @ 47.5 kg
BB Shrugs:
1 x 20 @ 60 kg
1 x 15 @ 80 kg
1 x 10 @ 100 kg
1 x 10 @ 120 kg
Band pull apart: 120 reps between bench warm up sets.
The 3rd week of the 3rd cycle; the most intensive week!. I’ve begun to experience dizziness after 30 minutes of the training. Checking my food log (I use MFP since 2 years) showed that my sodium intake is very low since I’ve stopped adding salt to my meals. I Posted a question to facebook group “Fans of Jim Wendler” regarding the issue and searched the Internet, and was impressed that I need to increase salt because of its importance for muscle contraction and ion balance, so I’ve started to add salt again slowly and wisely. A dash of salt here and there (less than 1gm / day) will not hurt and I hope it will enhance my performance.
Today’s workout was good. I was testing a new warm up for the squat that is all about linear ramping up on singles. I noted that no difference in the performance but long session time so I will go back to my old warm up.
I used also a pair of medical compression wraps around my knees for more support as I can’t find knee wraps in sports shops here in KSA, and it was great addition to the training. Knees were warm and flexible and lifts were more rigid.
Main Lift: Squat
Warm Up:
1 x 20 @ 20kg (bar only)
1 x 5 @ 40 kg
1 x 2 @ 60 kg
1 x 1 @ 70 kg
1 x 1 @ 80 kg
1 x 1 @ 90 kg
1 x 1 @ 100 kg
Work Sets:
1 x 5 @ 110 kg (7 RPE)
1 x 3 @ 122.5 kg (>8 RPE)
1 x 1 @ 137.5 kg (9 RPE) PR, wife noted it was a good lift with thighs parallel and proper depth!
FSL:
3 x 5 @ 110 kg
Assistance:
Snatch Grip Deadlift:
1 x 5 @ 60 kg (warm up)
1 x 4 @ 80 kg (warm up)
1 x 2 @ 100 kg (warm up)
5 x 2 @ 110kg (work sets)
BB Reverse Lunge:
1 x 10 @ 20kg (warm up)
3 x 8 @ 40kg (work sets)
I do bro, I use iodized salt. Concerns about low sodium intake took me to thyroid activity and importance of iodine. How much do you recommend of daily salt intake? I drink around 4 liters of water daily.
Today was press day; I followed @The_Myth advice and studied Rip Press 2.0 video carefully, and applied what I’ve learnt to today’s session. As of my findings; grip width differs individually. I found my sweet spot which is narrower that the grip I used to use before. Also arching and bending at waist technique presented by Rippetoe added some benefit at low weights. A slight arch of the upper back, tucking my elbows firmly, half breath, pushing abs against weight belt made a huge difference and reduced shoulder pain. Seems I was doing press wrongly before. I changed also how I bench press totally since my last session (pulling and locking lats so center of back is not touching bench, body is lift on upper back, glutes. Elbows tucked and not flared, abs braced, grip is shoulder width, wrists are not rotated too much). Both changes made a big difference to my shoulder and reduced the pain too much.
Regarding body weight; I check my weight in the scale daily, it has started to increase since one week. Current weight is 81kg as of yesterday. Not accurate as check after return back from office, but it gives an indicator for the increase. My clothes became tighter especially around thighs, waist is still the same, but moving in my current pair of jeans became uncomfortable. I can see my thighs and butt growing bigger, and can feel my glutes became hard and firm. When I pinch skin at the quads I feel it thinner than before and feel the muscles beneath harder and stronger, same for pecs. Traps are also growing. Although I’ve lost definition in the lower body but I’m happy. Dieting is easy to gain the definition but gaining some muscle is very hard.
As per nutrition, I’m eating now around 2400 kcal per day and I consider 10%+ as error margin. I think this is fair enough.
I’m going to purchase new resistance band and knee wraps through Amazon.com. I don’t know good brands or selection criteria hence need your advice @MarkKO, @The_Myth, @countrygirl2016
Back to training log!!
Main Lift: Press
Warm Up:
2 x 10 @ 20kg (bar only)
1 x 5 @ 30 kg
1 x 3 @ 40 kg
1 x 2 @ 50 kg
Work Sets:
1 x 5 @ 55 kg
1 x 3 @ 65 kg
1 x 1 @ 70 kg (done easily and painless, could do another rep but kept it to save shoulder)
FSL:
5 x 5 @ 55 kg
Assistance:
Pull Up:
5 x 6 @ body weight (superset with FSL, increasing reps to 6 with new body weight!!!)
BB Shrugs:
1 x 20 @ 60 kg (3 sec pause at contraction)
1 x 15 @ 80 kg (3 sec pause at contraction)
1 x 10 @ 100 kg
1 x 10 @ 120 kg (tried to pause 2 sec at contraction)
DB bent over delt flye:
3 x 15 @ 7.5kg (super set with shrugs)
Knee wraps (and sleeves) most definitely are not. At this stage, I would recommend again wraps for you. You don’t need them yet - hell, if you aren’t going to compete raw with wraps you never will. Knee sleeves aren’t a bad idea though.
I think generally SBD are viewed as the gold standard for knee sleeves. Titan Yellowjackets have a very decent reputation. So do Eleiko and Rehband. Metal make sleeves and I doubt they are any less good than any of their other products. Elite FTS make sleeves as well, and they also make bands. I’d said EFS may be your best bet because you could get both in one place. Their products are excellent too. The way I look at it, you’re going to get stung on postage no matter which way you go about it so you may as well get decent products.
@MarkKO Thanks for the recommendations bro. I don’t understand what is difference between wraps and sleeves? I though both are the same in function? I want to use it because of the tightness it produces and to support my right knee.
A have to mention that 9 years ago I had a major car accident that caused many problems; broken collarbone, unbalanced knee, herniated disc in lumber and neck, and a broken toe. In addition to the lumber herniated disc I have also deformation in 11,12 vertebras. As you can see I’m totally damaged
That’s why I’m using compression bands to support my right knee and thought of using knee wraps.
Regarding to resistance band, how much resistance force to select?
Sleeves: help with circulation, compression. Protect your connective tissue. Maybe add a bit of weight to the bar if they are very, very tight (I’m sceptical).
Wraps: add weight to the bar (I get around 20 kg, others more). Very uncomfortable. Can damage your knee. Need to be learned in terms of how to wrap, what wrap, what style of wrapping works, etc.
Hello @hanymamdouh …how the heck are you?!? I’m excited to read that your progress is going well. You seem really motivated which is awesome and contagious because it motivates me!! I am with the professional @MarkKO on his response to your questions. I can see what bands my gym has but that’s what I use. I need to get some for home too. I hope all is well with you and your family.
Hi Rene(@countrygirl2016) I’m good, progressing under the supervision of the professional @MarkKO. I’m very happy that I motivate you!! I believe that @MarkKO is the one who motivates all of us and who deserve the most appreciation for his help and support.
Regarding to bands it will be great to know how much force are available at your gym, this will help me decide how much I will purchase. I’m going to purchase online so can’t feel or test anything. However, I think I will need two bands; one of them will be strong to help my wife to progress in the pull up. BTW she is doing well and sends her regards to you.
I don’t know what is going on!! Yesterday I had only 4 hours sleeping, today’s office work hours were very full, I had to meet a guy who will wants to purchase my car, going out to check the car, riding long way, etc. I returned home tired like a piece of crap and was thinking should I train today or not. I took my 3rd meal and a rest for 2 hours, cup of coffee and banana then went to train, nd BOOM, it was an awesome session. I’ve not felt such energy since very long time. Although I didn’t set a new PR, the session was intense and powerful.
Main Lift: Deadlift
Warm Up:
2 x 5 @ 60 kg
1 x 5 @ 80 kg
1 x 3 @ 100 kg
1 x 2 @ 120 kg
Work Sets:
1 x 5 @ 130 kg
1 x 3 @ 150 kg
1 x 1 @ 165 kg
FSL:
3 x 5 @ 130 kg (explosive)
Assistance:
BB Squat:
Warm Up:
1 x 10 @ 20 kg (bar only)
1 x 5 @ 40 g
1 x 5 @ 60 kg
1 x 2 @ 80 kg
Work Sets:
1 x 5 @ 100 kg
1 x 5 @ 110 kg
1 x 2 @ 120 kg (i kept adding weights as I felt energized!)
Still working to enhance my squat. I watched Rippetoe low bar squat tutorial and tried it today. Unfortunately, my knees collapsed during the ascend. Back to MarkKO cues which works best for me.
For the current cycle I will replace lunge for Paused Front Squat as an assistance for squat day.
Main Lift: Squat
Warm Up:
1 x 20 @ 20kg (bar only)
1 x 5 @ 40 kg
1 x 5 @ 60 kg
1 x 3 @ 80 kg
Work Sets:
1 x 5 @ 97.5 kg (6 RPE)
1 x 5 @ 112.5 kg (8 RPE)
1 x 5 @ 127.5 kg (9 RPE) PR
FSL:
3 x 5 @ 97.5 kg
Assistance:
Snatch Grip Deadlift:
1 x 5 @ 60 kg (warm up)
1 x 2 @ 80 kg (warm up)
1 x 2 @ 100 kg (warm up)
5 x 2 @ 120kg (work sets)
Paused Front Squat
1 x 5 @ 60kg (warm up)
5 x 2 @ 70kg (work sets)
BB Calf Raise
2 x 30 @ 100 kg
Abs: 10 minutes of set up, DB side bend, and broomstick twist
