Magick's Training Log

Fri-8-29

Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225/255lbx1
275lb, 3x1

As I always believed, I just do better with squatting when I squat more (be it loaded or unloaded, I did a number of body squats throughout the day yesterday at random times all throughout the week on upper body days). Squats felt strong today, and it felt so much easier to get deep.

Regarding the 275lb. First rep was about parallel. Being a PR, and knowing that I had about come close to my limit with the 265 two weeks ago, I felt a little hesitant. So didn’t fully commit. Second rep was better, but still not quite as deep as I would go I think. Third rep was good. Felt great after that one.

ATG squat-
135lb, 4x8

DB row-
70lbx5
95lb, 3x5

Today felt good. Nice to end the month on a good note.

Sat-8-30

OHP-
45lb, 3x5
65/75/85/95lbx3
110lb, 5x3

Arching the back more and more as the sets went on.

Chin-up-
2x6, 5 (10 seconds later) 1.

Ran out of steam 3/4 of the way up.

Bench-press-
45lb, 2x5
65lbx5
95lbx3
120lb, 4x8
Took a 2 minute rest for the last set. Essentially hit technical failure by at the last rep. Muscled it up.

Mon-9-1

Squat-
Body squats
45lb, 2x5
95/115/135/155/185lbx3
215lb, 2x7, 5 (20 secondish later) 2

The squats beat me up real good.

DB row-
70lbx5
95lb, 3x5

DB protraction/retraction
20lb, 3x10

Tues-9-2

OHP-
45lb, 3x5
65/75/85/95lbx3
110lb, 2x4, 3(failed the fourth rep)/0.

Bleh.

Chin-up-
7/7/5

Bench-press-
45lb, 2x5
65lbx5
95lbx3
125lb, 4x6

Thurs-9-4
Didn’t lift yesterday because I was busy.

OHP-
45lb, 3x5
65/75/85/95lbx3
110lb, 4x3/1

Tried my damned best to not lean back. Worked for the first 3 sets (at least better than last time) but the 4th set and the start of the 5th set didn’t go as well. So I stopped.

Dead-hang chin-ups-
7/7/6

Bench-
45lb, 2x5
65lbx5
95lbx3
120lb, 4x8
MUCH easier than previous ones. The last set felt more like the 3rd set of previous ones. Pleasantly surprised.

First half of face-pulls-
50lb, 5x10

I like only doing the part where you just pull back with the scapula because it feels like I can focus a lot better on actually pulling the scapula together. I have no idea if this is a waste of time though.

Fri-9-5

Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lbx1
245lb, 3/3/2/1

ATG squat-
145lb, 4x8.

30 seconds more rest for the last set.

DB row-
70lbx5
95lb, 3x5

Pleased with today’s session.

Didn’t lift today.

Got some sort of rib injury at judo. Not sure what it is. Probably not a fracture, since that would (probably) hurt like hell.

I think it’s either a bruise of some sort or, (more likely) a minor muscle tear. I felt something pop.

Strange thing is that it definitely feels swollen, but I don’t see anything that indicates a bruise. Wouldn’t you see some bruising regardless of what happened?

Gonna have to take a break for some time. However long it takes for the pain to go away + 3-4 days to ensure it heals up.

I’ll just walk and try doing body squats in the meantime to keep my body
warm.

Edit- Hrm, based on little research, an intercostal strain seems to be the most appropriate answer.

Did a whole heck ton of body squats and push-ups with no pain at all today.

As far as I’m concerned, I’m back to normal. Much quicker than I expected, given how godawful it felt a week ago.

Edit- Correction, push-ups going into the 30+ range starts to hurt the rib. So clearly overexertion or getting close to limit is no good yet.

Tues-9-16

Back in the gym after a little over a week. Wanted to see how my injury handled upper body day + see current strength level.

Bench-
45lb, 3x5
65/95/115/135/155lbx3
All felt easy.

175lbx1
Bar seemed to go up nice and fast. Didn’t feel like too much effort. Easily could have done another 10lb, 15-20lb more probably would have been the limit.

20lb PR. Heh. Well, not really 20lb since I did do 155lbx4 a while back. Still, 155lb is the highest I’ve ever benched, so 20lb PR nonetheless.

OHP-
45lb, 2x5
65/85/95lbx3
115lbx1

Triceps are still weak; major limiter on the OHP basically. Dunno if I could have hit 115lbx3. Still, not bad.

Chin-up-
3x5

Face-pull-
50lb, 5x10

In terms of pain- Felt some pain whenever I got into position on the bench. I suppose the sudden tension I place on the core does it. Not enough pain to be relevant though.

The same for the OHP. Some pain whenever I braced the core. Not enough to matter imo.

Not the case for the chin-up. Felt more pain here. Probably because I had to brace as I hard as I can? I dunno.

And now the rib feels a bit achy. I might avoid chin-ups all together for the time being; just do lat pulldowns instead.

Weds-9-17

Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205/225lbx3
245/275lbx1

The 275lb was hard. Felt like I was stuck for an eternity while coming out of the hole.

DB row-
70lb-Ow.

I felt pain during every loaded squat. But the pain never got worse as the weight went up. If anything I forgot the pain once I started to squat above my 80%.

Not the case for the DB row. Felt a good bit of pain when I rowed with my right side (rib injury is on the left ribs). I figure the core muscle bracing against the rotation is fucking with the injured area a lot. I felt absolutely no pain when I rowed with my left side.

So… Squat, bench, and OHP (sort of) are stuff that I can do. DB row and chin-ups will wait for the time being.

Thurs-9-18

Bench-
45lb, 3x5
65lbx5
95/105/115/125/135lbx3
155lb, 5x3

OHP-
45lb, 2x5
65lbx3
75lb, 3x8, 7, (10 seconds later) 1

Chin-up
2x5. Then I remembered why I wrote that chin-ups hurt.

Not sure if I should be lifting. I dunno. The pain isn’t even pain. That’s how minuscule it is, so long as I don’t do any pulling motion. But it’s still there and that bothers me. Started having a dull ache on the 2nd set of the 155lb on the bench that became more and more noticeable.

But not doing any real physical activity also drives me insane.

Fuck this.

Also fuck paying money for judo but not being able to go because of this injury.

Fri-9-19

Squat-
Body squats
45lb, 2x5
95/115/135/155/185lbx3

Something “weird” happened at the 95lb. I did them as explosively as I can, as usual. Then I get what I can only describe as a severe feeling of pins and needles in my hamstrings, and only my hamstrings. It felt like some ridiculous case of DOMS, the kind that keeps you awake at night.

I tried ignoring it and went about with the rest of the sets. By the time I got to 185 I realized that I felt muscle pain going down into the hole, and no longer felt strong when I came out.

So I stopped and tried foam-rolling it for 20 minutes or so to see if I can get the feeling to go away.

Didn’t really work. So I just stopped.

Now my hamstrings feel as though I put in some super-exhausting session. Walking hurts, muscles shake, blah blah blah.

Dunno what happened. The fact that my muscles felt weak by the 185lb worries me a bit. Previously I would just ignore DOMS and be fine because at worst it just felt shitty.

Maybe I surprised the muscle. I dunno. We’ll find out what happens on Monday!

So, the rib feels tense and achy.

No lifting for a while.

Cut and pasted from the Combat forum thread:

Magick, I’ve been meaning to address this in your log - but you’re living proof of how too much training volume may not be the best idea. You haven’t made a ton of progress over the past six months, train all the time and keep complaining about bad sessions and failed lifts. I know this comes across as aggressive and I apologise for that - this is not my intention. Rather, I think you’re being misguided by what you think SHOULD work, rather than by what actually DOES work.

You don’t have to agree with me, of course - I don’t have a vested interest in your progress so it really doesn’t affect me whether you how you train and I don’t want to turn this into a pissing contest. I just think reevaluating your philosophy - which seems to be high frequency coupled with running your head into a wall, especially on upper body lifts - might be a good idea.

[quote]nighthawkz wrote:
Cut and pasted from the Combat forum thread:

Magick, I’ve been meaning to address this in your log - but you’re living proof of how too much training volume may not be the best idea. You haven’t made a ton of progress over the past six months, train all the time and keep complaining about bad sessions and failed lifts. I know this comes across as aggressive and I apologise for that - this is not my intention. Rather, I think you’re being misguided by what you think SHOULD work, rather than by what actually DOES work.

You don’t have to agree with me, of course - I don’t have a vested interest in your progress so it really doesn’t affect me whether you how you train and I don’t want to turn this into a pissing contest. I just think reevaluating your philosophy - which seems to be high frequency coupled with running your head into a wall, especially on upper body lifts - might be a good idea.[/quote]

First, why do you repeatedly mention things like “I know this comes across as aggressive and I apologise for that - this is not my intention”? It’s starting to get annoying, given that I repeatedly wrote that I don’t mind criticism.

Second, if “I don’t have a vested interest in your progress so it really doesn’t affect me whether you how you train and I don’t want to turn this into a pissing contest.” is the case, then why bother posting in the first place?

Third, did you read the long post that I wrote to you the last time you posted here? Given that you seemed to be thinking that I was running full-body 6x a week when I made a switch to alternating upper/lower body 6x a week back in July, I think that you didn’t actually read my log through.

Well, that and this-

“Your deadlift was 285x5 in January, now you’re lifting 315x1 - that’s not exactly an improvement.”

When I wrote this on 4-3

Thurs-4-3
Deadlifts-
225/245/265/285x3
315x2. Wanted to do 3 but grip felt bad on the 2nd rep and decided to stop and go onto the next set using chalk.
335x1
355x1 15lb PR.

But I can’t really fault you for not reading through the entire log. Afaik, most people don’t do that.

Yes, I fully realize that my deadlift got worse. I’m amazed that I did an easy PR with hexplates too. I think my deadlift form just went to hell, and lack of deadlifting in turn made me even worse at it.

Anyways, I agree- I did run my head into the wall when I was doing full body 6x a week. The main point of it was to help me just lose bf, and it did achieve its purpose back at the end of march when I got lean again. I really should have just stopped right there and either go back to doing full-body 4x a week like I did last year (before I kept a log here) or do something else. Laziness and a tendency to just do what I keep doing made me continue on that track for another 2-3 month, to no real progress.

Since I’ve changed to an upper/lower body split at the start of July, I’ve increased my max bench to 175 (from doing 3x5 with 150 at 7-1), finally started seeing improvements in my OHP, and can now confidently squat 275 (from a 245x3 at 7-7).

Are those good improvements when compared to people who are dedicated lifters? No.

Am I a dedicated lifter? No. Never claimed to be and never plan to be. I lift largely because I enjoy it (it’s relaxing) and because I believe that the human body needs to handle some load in order to be healthy. That’s part of the reason why I lift 6x a week. I know it’s not efficient for strength building; I don’t care.

And I am getting stronger. Slowly, but surely. I don’t mind the speed, so long as I do see improvements and I remain healthy.

[quote]magick wrote:
First, why do you repeatedly mention things like “I know this comes across as aggressive and I apologise for that - this is not my intention”? It’s starting to get annoying, given that I repeatedly wrote that I don’t mind criticism.

Second, if “I don’t have a vested interest in your progress so it really doesn’t affect me whether you how you train and I don’t want to turn this into a pissing contest.” is the case, then why bother posting in the first place?

Third, did you read the long post that I wrote to you the last time you posted here? Given that you seemed to be thinking that I was running full-body 6x a week when I made a switch to alternating upper/lower body 6x a week back in July, I think that you didn’t actually read my log through.

Am I a dedicated lifter? No. Never claimed to be and never plan to be. I lift largely because I enjoy it (it’s relaxing) and because I believe that the human body needs to handle some load in order to be healthy. That’s part of the reason why I lift 6x a week. I know it’s not efficient for strength building; I don’t care.

And I am getting stronger. Slowly, but surely. I don’t mind the speed, so long as I do see improvements and I remain healthy.[/quote]

1- Keep in mind how many people get butthurt on these fora. I’d rather make it very clear that I’m not trying to belittle someone.

2- No one around here has a vested interest in your progress. If that means no one has a good reason to post in your log but you, that’s the opposite of what you just said about not minding criticism.

3- I did read that post and I know you’ve switched. However, your complaints about feeling tired, sore, banged up continued, so my point stands.

Good for you. I didn’t ask, but good for you. However, to go back to the point why I posted this to begin with, telling someone who’s going into BJJ and MT that ‘the body can take a lot’ while not doing the most productive thing on earth (nothing wrong with that, me posting on a forum isn’t the most productive thing on earth) makes my hair stand up a bit. That’s all.

[quote]nighthawkz wrote:
1- Keep in mind how many people get butthurt on these fora. I’d rather make it very clear that I’m not trying to belittle someone.[/quote]

[quote]nighthawkz wrote:
Good for you. I didn’t ask, but good for you.[/quote]

You intentionally tell me that you’re not trying to belittle me. Then you write the above quote.

Hrm.

[quote]nighthawkz wrote:
3- I did read that post and I know you’ve switched. However, your complaints about feeling tired, sore, banged up continued, so my point stands.[/quote]

They’re not complaints. This is a log. I write how I felt during the workouts in my logs. That’s sort of the point.

I get the feeling that you’re confusing what I meant when I write things like “The squats beat me up real good” and “Every part of my core and lower body hurt by the end of this. Hours later and my back and legs still hurt and feel fatigued. I had initially planned on doing some light deadlifts afterward, but I decided not to.”

Those are intentional. I try my darned best to push myself, especially on the higher rep stuff. I realized a short time ago ago that pain doesn’t mean much when it comes to higher rep stuff, and so I attempt to push through it.

I don’t battle recovery issues. What I do battle is sleep issues. For reasons that I cannot quite understand, I don’t sleep as well as I used to. As a result I don’t do well at all lifting wise on days with poor sleep.

But if I truly battled recovery issues then I wouldn’t be setting PRs most every time I went into the gym intending to hit PRs.

[quote]nighthawkz wrote:
However, to go back to the point why I posted this to begin with, telling someone who’s going into BJJ and MT that ‘the body can take a lot’ while not doing the most productive thing on earth (nothing wrong with that, me posting on a forum isn’t the most productive thing on earth) makes my hair stand up a bit. That’s all.
[/quote]

You went from squatting 100kgx3 to failing the third rep of 102.5kg in two months. How’s that for “not doing the most productive thing on earth”?

I am honestly amazed that you’re trying to tell me that I’m wasting my time being inefficient when you’re doing the exact same lifts you did back in July.

I try not to preach what I haven’t experienced. I’ve been doing judo as often as my schedule allows it (2x a week), and I’ve never felt that judo and lifting interferes with one another. Could it be different if I did judo more often, or if I didn’t have the luxury of lifting in the morning and then doing judo in the evening? Perhaps, I wouldn’t know because I haven’t done that yet.

What I do know is this- On Saturdays I lift and then do judo 2-3 hours later. At first I felt tired at judo. Then a month or so later, I actually felt stronger and faster at judo.

[quote]nighthawkz wrote:
2- No one around here has a vested interest in your progress.[/quote]

No shit.

[quote]nighthawkz wrote:
If that means no one has a good reason to post in your log but you, that’s the opposite of what you just said about not minding criticism.[/quote]

I never said you don’t have a good reason to post here. I merely asked why are you posting if you have no real interest in my training.

Presumably many, many people thread this thread without ever posting. What I’m asking is, what made you decide to post in my thread?

[quote]magick wrote:

[quote]nighthawkz wrote:
Good for you. I didn’t ask, but good for you.[/quote]

You intentionally tell me that you’re not trying to belittle me. Then you write the above quote.
[/quote]

I honestly apologise for that sentence. I don’t even remember typing it like that. What I meant was that a) I did not question your seriousness b) I think it’s perfectly fine to be a non serious lifter. Sounding snarky wasn’t my intention, but I totally see how it came across.

The reason I started posting in your log was because I saw slow progress somewhere along my strength levels and it looked like a few things weren’t working the way they should. Your deadlift and low bar squat were higher than mine (I’ve never ever low barred though) but especially the way you kept doing the same numbers on press and chins… Running your head against a wall never worked for me as far as those two were concerned. I honestly think you might make more progress by spending less time in the gym and leaving a few reps in the tank - this is, essentially, what I was getting at.

Now, concerning something else - quoting numbers that I’ve put up recently. Getting to those requires digging through a third party’s log, a bit of googling and reading through yet another log - all of that to find numbers and rub them in my face. That is, with all due respect, low. Enjoy your log.

You both sound a little high strung at the moment.

And it really may be worth just spending some time doing training completely differently than you have. Swap to high rep/volume, low frequency for awhile.

Magnesium may help with the sleep, if you haven’t tried yet. Valerian also.

[quote]LoRez wrote:
You both sound a little high strung at the moment.[/quote]

Shut up!

:wink: