Thanks Dave, Jack, and KpSnap. I have to say its getting really late and I can’t sleep yet. My psoas are traumatized in the front and my hips have been in pain but doing therapy while watching Fallon.
Bent knee good mornings like you said with a slight bend, sort of in a 1/4 squat position as opposed to being straight legged like I will do on Friday.
Once I was warm the 550 box squat went well and I definitely have more. Thanks y’all.
Where are the pins set for this “ME 1/2 Squats(Raw) to Pin(w/walkouts):” I mean 635 is a shit ton either way but I’m kind of interested in how you set up for this.
seems like you have been riding a good wave of training…keep it going bro!
Thanks Matty. Joe, my power rack has holes about 3 inches apart and I just set the pins at a height which had me going down roughly 1/2 way in the squat. I have a mirror on the wall that comes up from the floor to my stomach so I can view depths when I choose on the side of the power rack.
Lifting went well tonight except the nagging injury to my triceps tendon in my left elbow-forearm area due to the JM presses I did a couple of weeks ago.
ME Incline Bench Press:
135 x 10
185 x 3
205 x 3
215 x 3
225 x 3
245 x 1
265 x 1(wanted to do more but this was all I could handle tonight)
Close Grip Bench Press:
135 x 6
195 x 3 sets x 6 reps
Bent-over Rows:
245 lbs x 3 x 6
Reverse Incline Flyes(rear delts):
35 lbs dumbbells x 3 x 10
Standing OHP:
135 x 3 x 6
By the time I got to do OHP my shoulders were about dead but I managed to get through the sets. Not enough sleep lately but hopefully tonight will be different.
Was a bit run down energy wise from work and such but after a nice black cup of coffee I was ready to lift.
DE Squats:(raw)
135 x 10
225 x 5
335 x 12 sets x 2 reps(1 min btwn sets)
Hip Thrusts(Zercher harness from pins a couple inches below hips):
391 lbs x 10 sets x 3 reps(1 min btwn sets)
16" Box Jumps:
4 x 4(45 sec btwn sets)
Straight Legged Goodmornings:
265 x 3 x 6
Standing Crunches:
70 lbs x 20
Fast, intense work completed in 45 minutes and now it’s off to do therapy.
So, I don’t know exactly why but today I was devastated from last night’s lifting, perhaps not enough sleep. Even though I had a strong coffee my energy was only mediocre for lifting tonight but things went well anyway.
DE Bench Press(Alternating grips:close, regular, wide):
135 x 10
200 x 9 sets x 3 reps
Sling Shot Bench Press:
225 x 3
275 x 1
325 x 1
Incline Dumbbell Bench Press:
60 lbs dumbbells x 3 x 6
Close Grip Bench Press:
185 x 3 x 6
Bent-over Rows:
135 x 6
225 x 3 x 6
Unsupported Dumbbell OHP/Hammer Curls:
35 lbs dumbbells x 3 x 6/35 lbs dumbbells x 3 x 10
Fast work and the 325 lbs Sling Shot bench felt strong.
A good nights sleep and you’ll be back fully charged. That and a coffee and a red bull.
Even though it was spring forward the time last night I managed to get nearly 8 hours of sleep which amazed me. To have a restful night after so many without enough sleep was a pleasant shock. NHLTFR, you’re right though I will need a double coffee or more for my next big lifts tomorrow.
I don’t know what is going on but today I’ve had a really achey hip and arthritis day. The moon must be in a strong screw me phase. So, though I planned a big lifting day it just wasn’t happening.
Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 1
495 x 1
585 x lift up and put down
Standing Crunches:
70 lbs x 20
I fully expected to blast up 585 lbs on my squat and then go higher but it just wasn’t going today. When I lifted the 585 up I knew right away my back was in disagreement with my decision to lift. I called it a night and sided on the safety because I knew if I attempted any more lifting an injury was waiting for me like a predator about to pounce. Live to lift another day.
I have had several days of intense work in the first heat of the year here in Florida. Today it was 90 degrees Fahrenheit. I thought I could shrug it off but my body has been aching excessively and my arthritis has been terrible. So, I have had a few bad days it’ll pass. Did minimal lifting tonight. I was going to go heavier for ME upper body day but my strength has been zapped.
ME Bench Press:
135 x 10
185 x 5
225 x 1
255 x 1
280 x 1
310 x Fail
My children and wife decided to join me in the garage and play while I was attempting to lift and I was a bit distracted. But being as how I just described that my energy was low, my arthritis was killing me, and I just felt like crap I guess I can just blame my poor performance on being one of those times I need to back off and rest a little bit. I guess next week has a better chance for me to return to form.
I’ve said it before but I have a ton of admiration for you training after working out in the heat all day. My numbers would suffer in a big way if I had to train like this.
^ this x100. I’d be worthless.
Thanks Dave and Joe. I’m very hard on myself for any performance failure. I’ve come to realize that I overstressed my entire body in the most extreme way last Friday doing hip thrusts with a ton of weight. I have experienced severe trauma to my psoas and so my hips and lower back have been really tweaked for many days. Doing all the extra work this week had added to my body trauma and well it’s a learning experience and backing off is in the card for a couple days if I can stomach doing so.
Decided to rest yesterday from any squatting or hip hinge type lifting to let my hips heal. I’m starting to feel my psoas give up the incredibly harsh tension that has been debilitating. So, I did a quick heavy bench session tonight with decent success.
ME Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
285 x 1(touch and go)
305 x 1(touch and go)
I feel like I could go heavier on the bench if I would have tried 310 or 315 instead of 305 but that will come shortly. I believe the tension in my back and hips is taking away from my bench because of not being able to drive as much as I should with all of my body. This will pass.
[quote]gorillavanilla wrote:
I’ve come to realize that I overstressed my entire body in the most extreme way last Friday doing hip thrusts with a ton of weight.[/quote]
Jeez. Be careful. I just started training these (with a bare bar, no less). I hope you’re feeling recovered soon.
Thanks Snap, I think my recovery has made bounds with the rest from doing any posterior chain lifting last Friday and today I felt pretty good in the hips and psoas. Oh, and I have done a ton of therapy. Lifting this evening went well.
45 Minute relaxed biking with my 4 year old daughter then:
ME Squats:(raw)
135 x 10
225 x 5
315 x 3
405 x 1
495 x 1
550 x 1
Stiff-legged Deadlifts(starting at pins at 1/2 shin height):(no belt)
225 x 3
315 x 1
405 x 1
495 x 1
550 x 1
Standing Crunches:
70 lbs x 20
Riding bikes with my daughter and her friend really warmed up my legs and body for lifting. For a minute I thought the biking may take away from my power but the opposite happened. Felt really strong tonight and I have a small bit of discomfort in my hips after lifting but nothing like it has been the last week. I think I am about healed up and ready to move larger weights again. I am planning to lift in a meet about in about 1 month so right now I am thinking it through and planning.
Did some more bike riding for about an hour with my daughter and her friend then I did about 100 swings with my sledgehammer. Each swing I hit this huge oak root that comes out of the ground in front of my house. The root has a flat wide space on top that I whack and it makes a nice thump while shaking the dirt loose around the root.
GV- good to see your recovery plan is working and you are on the mend… Squatting 550 with cranky hips is impressive…squatting 550 with good hips is impressive!! Well done
Psoa inflamation destroys me, especially lately, way to power through GV
Good luck on your upcoming meet. I expect you’ll hit the 600 pound DL before me at this rate.