Yeah, the backoff week weights are way too light. I added 10% to all of mine just so I could properly load the bar.
how was the massage?
lula: The massage was painful on the body and ego 
At least my body felt a little better afterwards. He managed to find a knot right in the center of my back that didn’t want to let go. Ugh. As for the blow to my ego, it’s my TOM. Yay water retention! The first thing my massage therapist always does is check to see how my hips are aligned and see how much movement I have there. He touched my lower back and went, “Ugh.” I asked him what and he said I felt all spongy. Thanks He then realized that he had just shoved his foot in his mouth. Fuck, that gave me a bit of a complex. Bah!
5/3/1 Cycle 1, Week 4: 12/03/15 (Back off week)
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
Squats:
45x5
55x5
65x5
BBB Sumo DLs:
115x5x3
BIG mistake on my part trying for a 20# jump here. I was supposed to do 5 sets of 5 and I ended up only doing 3. My left knee didn’t like the extra torque and pressure required to keep my knees over my feet. It’s a little aggravated but not as bad as I’ve done before.
I stopped there, did some light stretching and steam room, came home, and iced my knee. Sooo, I think I’m going to move it up in 5# increments. I’ll give my muscles time to get stronger and be able to handle the load. I think that’s the problem, but I’m going to call my PT anyways and see if he has anything useful for me to do.
5/3/1 Cycle 1, Week 4: 12/03/16 (Back off week)
Last day of back off week!!!
Warmups:
5 minutes on the elliptical
Agile 8
Lots more foam rolling
OHP:
30x5
40x5
50x5
A1) Bench:
45x5
55x5
65x5x5
A2) DB rows:
25x5x7
A1 & A2 are SS
Lot of stretching and steam room.
Woke up this morning and my knee hurt like a BITCH! I did some stretching and iced it while getting ready for work. Seemed to help a bit. This pain is different than before. My knee is stable. I don’t get sudden sharp pains when I try sitting/standing, walking on steps, bending down to get something or pivoting. It just ACHES. I think I did something to my adductor but I’ll see how it feels over the next couple days. Been neglecting rolling out my adductors more than I should and it was painful today. Gonna have to read through a couple stretches/PT techniques to start loosening it up.
OMG to the masseuse. That’s just a strange comment to make. Of course now I woke up this morning and was like, hm, I feel a bit spongy. HA!
Hope your knee feels better!
weird on the knee!!! Hope it feels better fast!
lula: Hahahaha! Yeah, it was a really weird comment. I’ve been going to him for a little over 2 years. I think he forgot that I was a woman and take comments like that really poorly
coyote: Thanks 
It’s still weird achy, but at a lower intensity than before. I dunno what I did.
5/3/1 Cycle 2, Week 1
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
DLs:
95x5
120x5
140x5
155x5x3
*I decided I was just going to do the prescribed reps for DLs and save my lower back some burnout. Now I’ll just do 3 sets of however many reps I’m supposed to do.
Power Shrugs:
145x5x3
BBB Squats:
60x10x5
Called it there and did some stretching and hit the steam room.
I did something to my muscles in my left leg when I was doing those sumos last Thursday. I felt it in my knee a bit during the deadlifts. I also feel it when I stretch my piriformus. I’ve started rolling my adductor and that just hurts. Knees felt absolutely fine during squats, so I’m happy about that. Guess I’ll see how it feels for Thursday.
[quote]PixieThrower wrote:
*I decided I was just going to do the prescribed reps for DLs and save my lower back some burnout. Now I’ll just do 3 sets of however many reps I’m supposed to do.
[/quote]
O.o !
Ikr?! Why didn’t you think of that?
5/3/1 Cycle 2, Week 1
Warmups:
5 minutes on the elliptical
knee rehab
Simple 6
2 Board Bench:
45x5
55x5
65x5
80x5
90x5+ → 7 reps. Boo 
Last cycle I got 9 reps here. I also happened to be riding the stupendous carb train. Just ran out of power. Hmmm. Maybe I should just do prescribed reps for 3 sets for all the major lifts. I’m low carbing it a bit right now as I let the eating get out of control and pants are a little tight again. Bah!
A1) OHP: 35x10x5
A2) Tricep pullover: 30x12x5
A3) DB row: 30x10x5
Stretching and done.
Bleh. So, for those of you who have never tried it before, foam rolling your adductors is a special kind of hellish pain. Sooooo hurty. Maybe one day I’ll be able to put some legitimate pressure on there while foam rolling.
Oh, and PT news on my silly injury. Looks like I just sprained the area, didn’t pull or tear anything. Soooo, very light weights for sumo and listen to my knee.
My PT tried to get me to do the Jane Fonda adductor exercise and I couldn’t do it Bleh. He’s given me some little isolation movements to do that should strengthen it up. I’ll try again on Saturday.
5/3/1 Cycle 2, Week 1
Warmups:
5 minutes on the elliptical
knee rehab
Simple 6
Squats:
45x5
55x5
60x5
70x5
80x5x3
Sumo DLs:
BWx10x4
45x10
Holding the bar seemed to be A-okay for my knee so next week I’ll do that for all 5 sets.
Assisted chins:
(-75)x5x3
Stretching (very carefully) and then off for my hair appointment.
Winter decided it wasn’t done with us yet. We got a LOT of snow yesterday. Surprisingly (or not so much) people had already forgotton how to drive. I saw people spinning out, they had to close some of the highways, and there was general mayhem all over the place. People are idiots.
ooh yeah. i often forget to roll my adductors but certainly know all about it when i remember. pesky little things those. hope yours are recovering stronger and not injured!
[quote]PixieThrower wrote:
off for my hair appointment.
[/quote]
picture?!
and wtf, snow? It’s weirdly warm here and i forget that it’s not already summer. If it snows again I will cry.
Wow. I’m slacking on the logging
Went and saw the Hunger Games movie today. I give it two thumbs up. Has a lot of good stuff in it. I bought the books as I’ve heard they’re really good. The concept of the games horrified me, but at the same time I could see it happening. It’s really scary to think about. On another note, if anyone is into zombie books, if you haven’t read World War Z, get on it. Another scarily accurate book about how society would act. Really creeped me out.
Guess I should post my workout…
5/3/1 Cycle 2, Week 1
Warmups:
5 minutes on the elliptical
knee rehab
Simple 6
OHP:
30x5
40x5
45x5
50x5
55x5x3
Bench:
45x10
60x10x5
Supersetted the bench with kb swings: 25x10x5
The kb swings were 2-handed to limit the ROM and keep my knee happy. It worked
Pulldowns:
65x10x3
Haven’t done these in a while and they bugged my left shoulder a teeny bit. Might be my body doesn’t like the wide grip.
Stretching, steam room and done.
Went home, killed some zombies with some friends on L4D and laughed my ass off at the one guy who was so obviously not a team player. Shot up gas cans willy-nilly, started up the horde before the rest of us were in position or ready for it, startled the witch, got himself killed by the tank that “snuck” up on him… I’m just the meek little nOOb that follows orders and shoots friends in the back 
I’m gonna get left behind if the zombie apocalypse ever hits.
lula: I’ve seen snow hit here in June or July. I’m just slightly pissed off because I didn’t get to throw last weekend when it was reasonable. I will post a hair pic soon, too
We have 80 F here in Nebraska, but I’m still not putting the shovels away…
I expect a blizzard in April.
You certainly are having a rough time with the injuries.
It’s hard to learn to listen to your body, but you seem to be doing ok with that.
Hoping you have a speedy recovery!
2busy: I figure these injuries are just my body showing me where imbalances in strength, flexibility, technique, etc exist. I’m getting stronger as time goes on and I fix stuff but it’s a long process.
5/3/1 Cycle 2, Week 2: 12/03/26
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
DLs:
95x5
115x5
130x3
150x3
165x3x3
Power shrugs:
145x5x3
BBB Squats:
60x10x5
Stretching and done. No steam room for me for the week. They’re fixing it
5/3/1 Cycle 2, Week 2: 12/03/27
Warmups:
5 minutes on the elliptical
Simple 6
2 Board bench:
45x5
55x5
65x5
70x3
75x3
80x3
85x3
95x3x3
Damn, did those feel heavy. I wouldn’t have been able to eek out more than three reps at 95#. I was running low on sleep and had zero energy, so I’m glad I was able to do all the sets. It’s disconcerting knowing that last cycle I managed 7 reps at this weight and this cycle 3 is giving me a battle. I’m not out of control with the carbs right now, so that might have a lot to do with it.
A1) OHP: 35x10x5
A2) DB curls: 20x6x5
A3) Paloff press: 15x5x5
Stretching and done. I was soooo tired after this. I can see myself starting to get bored with the routine of it all in the gym, skimping on my rehab and stretching, and generally not wanting to spend as much time in the gym. I need this snow to go away so I can get outside and start throwing!