I really don’t know how the hell you do it
[quote]mrodock wrote:
I really don’t know how the hell you do it[/quote]
It was a tough one today. I’m going to drown my sorrows in a very large quantity of food and beer, and hibernate until noon tomorrow.
I’m going back to high bar for Sunday and Tuesday to rest up the elbow, and then I’ll finish out with low bar on Thursday and Friday.
A glutton for punishment you is! Keep kicking ass!!
You are definitely an inspiration
[quote]mrodock wrote:
A glutton for punishment you is! Keep kicking ass!!
You are definitely an inspiration[/quote]
It’s all done with smoke and mirrors. 
03/21/09 - Bench Stuff, or Hey look, I did something other than Squat Day…
A) 3 Board Press
barx10
135x8
185x5
225x5
275x3
315x3
365x3
385x3 (PR +10lbs or +1 rep)
405x3 (PR +30lbs or +2 reps)
B1) DB Flyes
40x10x5
B2) Band Pushdowns
Greenx10x5
I iced my left elbow a ton last night, combined with a few fistfuls of Advil, and it felt decent today. I was just going to stick with 365 for 3x3 and work my way down the boards over the next few sessions, but I felt strong, so I took advantage of it.
I ended up hitting some big PR’s today, and my elbow felt pretty good. I think I was so focused on keeping it tight, that on the last rep I locked it out a little faster than my right. I finished with some flyes and band pushdowns to get the blood flowing.
Something other than a Squat Video:
03/22/09 - Smolov Squat Base Meso Cycle Week 3 Day 1
A) Squat
barx10
135x8
225x5
315x3
365x1
405x9x3 (70% +30lbs) (PR +1 rep)
405x10 (PR +2 reps) oops.
I filmed a couple of sets from the side to check on depth. I’m happy with these, I just don’t feel like I can go much deeper without having my hips explode. It’s either good enough for USAPL or it’s not. I really don’t care.
On my final set, when I got to about 6 reps, I was already telling myself “9 sessions down, 3 to go” on every rep, and when I got to 9 reps, I really wasn’t sure whether I had done 8 or 9. I decided to do an extra just in case, since I didn’t want to come up short.
The video makes it look easier than it was. I was taking between 5 and 6 minutes between sets just to get my heartrate down. 405x10 is a nice PR for me, just wish it was intentional.
9 sessions down, 3 to go…
03/22/09 - GPP/Active Recovery
A) Softball Practice x 2 hours
B) Contrast Shower (Hot/Cold)
30sec/30sec x 3
C) Ice
Elbows x 15 min
Shoulders x 15 min
Knees x 15 min
[quote]Modi wrote:
03/22/09 - Smolov Squat Base Meso Cycle Week 3 Day 1
A) Squat
barx10
135x8
225x5
315x3
365x1
405x9x3 (70% +30lbs) (PR +1 rep)
405x10 (PR +2 reps) oops.
I filmed a couple of sets from the side to check on depth. I’m happy with these, I just don’t feel like I can go much deeper without having my hips explode. It’s either good enough for USAPL or it’s not. I really don’t care.
On my final set, when I got to about 6 reps, I was already telling myself “9 sessions down, 3 to go” on every rep, and when I got to 9 reps, I really wasn’t sure whether I had done 8 or 9. I decided to do an extra just in case, since I didn’t want to come up short.
The video makes it look easier than it was. I was taking between 5 and 6 minutes between sets just to get my heartrate down. 405x10 is a nice PR for me, just wish it was intentional.
9 sessions down, 3 to go…
HAHA! That’s what I’m talking about. Only 3 sessions left. This week will only get easier and easier (mentally). That proverbial light at the end of a painful tunnel.
Oh, and nice session.
Hey Modi,
Today I was on week 3 day 3 of sheiko, and on my first set of 4x4 for DL to knees, I pulled something in my lower back, it hurt for a little bit but feels alot better now. What do you reccomend I do? I really would not like to abandon the program.
[quote]undesired08 wrote:
HAHA! That’s what I’m talking about. Only 3 sessions left. This week will only get easier and easier (mentally). That proverbial light at the end of a painful tunnel.
Oh, and nice session.
[/quote]
Thanks man. I’ll be pretty excited to test my max once this week is over.
[quote]BlackLabel wrote:
Hey Modi,
Today I was on week 3 day 3 of sheiko, and on my first set of 4x4 for DL to knees, I pulled something in my lower back, it hurt for a little bit but feels alot better now. What do you reccomend I do? I really would not like to abandon the program.[/quote]
Don’t abandon hope! Where does it hurt? What makes it worse?
Start by icing it for the first 48 hours and we’ll go from there.
The pain is on the right side of my lower back. I dont think it was a full on pull, but I definitley tweaked it.
Its a dull throb rite now, the pain subsided after I got home from the gym. My lower back has been bugging me for a few workouts, my last squat session it was hurting pretty bad. Im thinking its overworked.
[quote]BlackLabel wrote:
The pain is on the right side of my lower back. I dont think it was a full on pull, but I definitley tweaked it.
Its a dull throb rite now, the pain subsided after I got home from the gym. My lower back has been bugging me for a few workouts, my last squat session it was hurting pretty bad. Im thinking its overworked.[/quote]
look up a picture of the quadratus lumborum and see if that is the muscle that is bothering you. it might respond to some gentle soft tissue work (i.e. foam roller)
Was it in the soft tissue or over a bony prominence?
If it’s soft tissue then foam roller/stretching will be beneficial. If it’s over a bony prominence, it may or may not help.
Stretches that may help include cat/camel stretch, single knee to chest/double knee to chest, hip flexor stretch.
Continue to ice today, and then start with some long hot showers tomorrow. Belt up on all your squats if you feel like you can do them, and you can even raise the height of your rack pulls the next time you do them while you heal up.
Your back is supposed to feel overworked during Sheiko, but you need to figure out what is an injury, and what is just pain and suffering. Be smart about it. If you need to take a week and go easy, go ahead, and then pick up where you left off.
I started Smolov with a back that was in pretty rough shape, and I’ve taken a lot of extra time to make sure it is warm and loose for my workouts, and recovered between them. This includes long walks, stretching, foam rolling, ice/advil, contrast showers, etc. These high volume programs will put you to the test if you don’t put the extra effort into recovery.
03/24/09 - Smolov Squat Base Meso Cycle Week 3 Day 2
A) Squat
barx10
135x8
225x5
315x3
385x1
430x7x5 (PR +10lbs for set/rep scheme)
I didn’t foam roll yesterday. Actually I didn’t do much of any active recovery, and everything felt tight today.
I have no doubt that I’ll finish the program and get all my reps, but now it’s a matter of keeping all the small aches and pains in check. I’m going to keep up with the contrast showers, icing, foam rolling, stretching, over eating, and sleeping.
I felt beat up after this one.
Reading your log has been an inspiration Modi, keep kicking ass!
[quote]wheresmclean wrote:
Reading your log has been an inspiration Modi, keep kicking ass![/quote]
Thanks for reading!
03/24/09 - Active Recovery
A) Foam Roller
Lower Quads(VMO)x10
Upper Quads(RF)x10
ITBx10
Hamstringsx10
Piriformisx10
Spinal Erectorsx10ea
Rhomboidsx10ea
Thoracicx10
B) Ice
Kneesx15min
Elbowsx15min
C) Contrast Shower (hot/cold)
30sec/30sec x 4
The contrast shower was a bit rough today. The hot water seemed hotter than normal, and I would swear that the cold water had little ice chunks in it.
Whenever I’m foam rolling my back, I try to roll one side at a time, so I don’t roll the vertebrae, but my mid/upper back is thick enough that I just rolled both sides at the same time and it felt fine.
I’ll do this again tomorrow, so I can be as fresh as possible for Thursdays Squat session.
[quote]detazathoth wrote:
powerliftingwatch.com/powerlifting-meets/apf/2009/dynamaxx [/quote]
What, that’s my invite? Kinda feels like an afterthought to me.
Actually, I’ll still be in the middle of Smolov at that point. I don’t think I’ll do anything before Raw Nationals in July.