It was? I mean, yes, it was. Don’t know what Wipeout is other than that TV show where people fall off stuff.
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I am not even sure why I know that song but it’s a pretty fun song. The show is awesome too.
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Cycle 7, week 2 - 3s week
Didn’t train Monday, spent the day in the ER with other half (now fiance). She’s OKish now and we went home later but I’m still off work to make sure she’s OK. Didn’t plan on training Tuesday but got to go in the end anyway when she packed me off while she had a nap.
Yesterday’s training:
Crunched Monday and Tuesday into one day.
Agile 8
Snatch grip DL - straps, beltless
10 TRX fatman pull-ups after warm-up sets one to three. Keeping these. Feel closer to real pull-ups.
5x275 lbs, under 6 RPE
5x313 lbs, 6 RPE
8x357 lbs, 8 RPE - decided that for my fives week with SGDL I’ll set my rep target as whatever I can do for 8 RPE. That should ensure I don’t drain myself for my heavy pulls in weeks one and three.
Shoulder warm-ups/activation
Press
35 pull aparts after warm ups sets one to three
3x137 lbs, under 6 RPE
3x154 lbs, 6 RPE, 10 mm belt
5x176 lbs, 9-10 RPE, 10 mm belt - no rep PR today
3x6x137 lbs, 7-8 RPE then 8 RPE for the last set
4x30x100 lbs calf raises between sets
Supersetted 181 lbs bench press/143 lbs Fat Gripz lat pull-downs
3x10/12 - grip started going by set two
Supersetted 49 lbs preacher curls/242 lbs BB shrugs
3x12/12 - experimenting with tempo on the curls, about a 3-count lowering and explosive raise (I’m never sure which one concentric and eccentric are). Got a decent pump.
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Concentric is when your muscles contract (you lift the weight), and eccentric is when your muscles lengthen (you lower the weight) . Sorry to hear about your fiancée, hope she is better soon.
Dips are the best. They are basically the best thing you can do without a barbell to get a stronger bench. Weak chest? Dips. Weak lockout? Dips. Not enough muscle? Even more dips. I love the fuck out of them.
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Got you. Thanks. CONcentric when it CONtracts.
Hopefully she’ll come good. She’s pretty damn resilient.
Had some weird pain in and around my left acromion since Wednesday. Feels like a bruise but no bruising, and as benching showed it ain’t no bruise.
Yesterday’s training
Agile 8 plus shoulders
Bench press
35 pull aparts between warm-ups sets one to three
3x209 lbs, under 6 RPE
3x242 lbs, 6-7 RPE
4x269 lbs, 9-10 RPE - sloppy AF, no rep PR just an equal one
Paused bench
2x5x209 lbs, 7 RPE
4x209 lbs, 9 RPE
4x30x100 lbs calf raises between the plus set and FSL sets.
Left acromion really hurting by now.
Supersetted dips/143 lbs chest supported rows
2x10/15
1x13/15
Almost couldn’t do dips until I figured if I pin my scaps down super hard and and just dip to parallel it’s just uncomfortable.
3x12x286 lbs trap bar shrugs
I need to figure out WTF is up with my left shoulder. Now I think about it that area hurt on Tuesday on my first bench set, but was fine for the other two.
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Went for a walk with my fiancee: about 45 minutes, about 2.5-3 km depending how accurate an iPhone GPS is. Nice hill in there at the start. Took turns carrying the 48 lbs Bulgarian bag, I had around eight minute turns, Betty started at three and then did a couple of five to eights. Finished by carrying it in a zercher hold, fried my rhomboids even though I only held it for maybe two minutes or so.
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That IS resilient, and great to hear it!!!
I love dips buuuuut I tend to get cumulative pains in my color bone nearish the shoulder from too much weight/reps. I tend to shorten ROM and use less weight but I dont like either of those options so I just drop them and use them sporadically. It is the only exercise I have found that does this to me. Could be something for you too?
Certainly possible, but I’m not doing tons of reps and not using extra weight.
My best guess is that I strained something pressing on Tuesday and benching afterwards really pissed it off. I know my second rep of my press plus set came forward just as I came off my collarbone, so I’m guessing that could have been it. Still trying to figure out exactly what happened when it hurt for bench though.
Are you sure your back is staying tight? It looks like you protract your shoulders when you unrack the bar ( as in your shoulders don’t stay pulled together and down). Also check out your elbow to wrist in the bottom of the bench, you seem to be tucking excessively so you might want to flare more at the bottom, or pull in your grip. A super wide grip isn’t really necessary in my opinion, like pinkie on rings is the outer limit in my opinion unless you are freakishly tall.
It could also be as you said that you just dicked up your shoulder pressing.
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Most certainly. Your points about my ducking up my bench setup also apply to last session.
TL;DR I fucked up a couple of things in a row and now I’m paying for it.
My less than stellar week continues. Left shoulder no better. Arguably not worse, which is kind of a bonus I suppose.
Rant
Got in early, unusual for a Saturday because I normally don’t train weekends at all. Make beeline for monolift. Two women are doing their mobility/bullshit warm up in front of it but I pay them no mind since I’ve never seen either of them use the mono. Then one of them says they’re setting up there. Not ideal, but fair enough. It’s not my personal mono, and first come first served etc. Head off, find a narrower power rack and set up the squat bar that luckily isn’t being used. Do my Agile 8 and then look across at the mono, more out of interest to see what it’s being used for. THE STUPID FUCKING PIECE OF SHIT BITCHES WERE DOING GODDAMN HIP THRUSTS OFF A BOX BEHIND THE FUCKING MONO! Look, I don’t give a flying fuck what bullshit exercise you want to do if it works for you or makes you happy. That’s up to you. HOWEVER, have the decency to learn what equipment in your gym is a little more specialised than others and will probably be used for that purpose often. One of these dickwipes works as a trainer at the gym. The other trains there regularly. Had it been someone I knew was new, I wouldn’t have been half as angry. The mono is in the ‘serious’ area of the gym, and it is used regularly for squatting, NOT DOING FUCKING HIP THRUSTS OR SOME BULLSHIT WHEN THERE IS AMPLE SPACE ELSEWHERE DO DO THEM! Fuck, that pissed me off.
Today’s training
Agile 8 plus shoulders
Seethe
Squat
3x357 lbs, no wraps, 6 or maybe just under 6 RPE
3x407 lbs, 6 revolutions, 6 or under RPE - felt easier than the first set
3x456 lbs, 6 revolutions, 7 RPE - felt slow and grindy, possibly because I wrapped my knees slightly differently.
On that note @max13 I go: top to bottom, in to out four revolutions running each one over the halfway line of the previous revolution then a cross over the knee (that’s six revolutions) then a revolution over the x (seven revolutions).
1x506 lbs, seven revolutions, 9 RPE - harder than I’d have liked. Should have stopped here but we know I’m not always that smart.
0x539 lbs - shit unrack woeful descent and stapled.
@countrygirl2016 and @The_Myth this is why I recommend learning how to fail safely.
I’m going to be cliche and say on any other day I’d have got it, maybe even today if I’d had the mono and a spotter, although I’d have had to work. It’s been a hard week, I’ve been run down and thinking about other things. I got 528 lbs fine out of the mono a week ago, and 517 lbs for two walked out three weeks ago. I’ll hit 539 lbs next week.
To make up for my stupidity jacked in the rest of the session apart from 3x12x30 lbs hammer curls because priorities.
Shoulder pretty painful. I’m going to change my training next week to reflect that and my run-downness:
Monday: pump work - back, biceps
Tuesday: pump work - calves, traps MAYBE DL but I’m leaning towards trusting my DL and waiting until meet day to make sure I come good.
Thursday: bench as usual
Friday: squat as usual
Lastly, I think I may change my meet day bench attempts to 286 lbs for attempt one and 302 lbs for attempt two. That’ll give me a crack at 308 lbs, the option to pass my third or a second chance at 302 lbs which I’ve demonstrated I can actually make use of. Whether I go for 550 lbs for squat instead of 539 lbs will depend entirely on how I go next week. Worst case, I know I can hit 528 lbs. Either way I’ll have a good chance of a PR total of 30+ lbs.
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Reflecting on a couple of things.
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Training is important to me but when push comes to shove it takes a back seat really fucking fast. My other half getting sick like that brought that into sharp focus (TL;DR time of month, massive stomach pains, ER, ultrasound, fibroid tumor, holyshitholyshitholyshit, follow up appointment, not malignant, very small, no-one’s going to die and you should still be able to have kids, here’s a referral to the fertility specialist in the space of four days). Yes, I know I trained this week but my heart and mind weren’t in it and I only went when I was sure Betty was OK to be on her own for a little.
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There is a world of difference between moving maximal loads and heavy loads. The main difference in the last two cycles is that I’ve dropped the plus sets and hit increasingly heavy singles week to week (instead of sporadically when I felt good enough on the day) so on meet day I don’t get taken by surprise. Am I more accustomed to maximal loads now? Yes. Has it taken a toll on my recovery? Hell yes. Has it made me stronger? Hell no. Was it worth it? I’ll know on the second of October.
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I respond better to moderate volume, moderate to high-ish (5-8+) reps with heavyish loads. Yes, even for DL, I just need to be smart about how I do it.
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Further to point two, in eight months of training since I started 531 the last week or two are the only time I’ve started to feel stretched. I doubt it’s coincidental that it happened after the first cycle I started missing out plus sets and hitting/attempting circa-max singles on the PL lifts.
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I can’t wait to get back to normal training and shooting for rep PRs. I’ll probably reset press and bench as well (squat back to cycle six or even five, bench press probably to four because seven minus three, ditto for press and DL has already been reset).
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On an absolutely massive plus side, I found out about 10 minutes ago I can do forward rolls. Never could. As a kid, absolutely no chance (fat AF). Seriously over the moon.
Enjoy the little things.
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Totally get how you are feeling. Sometimes, less is more. And, keeping things in perspective. But, I don’t blame getting pissed about the hip thrusts in the mono lift, I’da been batshit pissed.
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Glad she’s going to be ok. Very frightening. These health things will really bring everything in to perspective very quickly.
Indeed. We have a rack near the Oly platforms that doesn’t have safeties. I wouldn’t use it unless it’s something I flat out KNOW I can do.
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You are much more tolerant than me with the whole mono thing. I would’ve literally just carried their shit off to an open area of floor.
Also what happened with that squat? It looked like you had it.506 also looked quick.
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-It’s great to hear everyone is healthy.
-It’s great that your “back-up” is a top of The line Power Rack. Is that a built in “cup” to hold the bar end of the Bar for T-Bar rows?
Forward rolls; were you messing with little man? Or did you trip and stumble walking down the street and recover with a bad-ass forward roll?
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When I think about it, I wouldn’t go above maybe 220 lbs without safeties just in case.