No worries. I used to do the same thing, just for different reasons. The fix for me was thanks to a Steve Goggins cue: drag the bar up your shins like you’re trying to scrape the skin off them.
It’s why I wear shin guards.
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Hmmmm. Idk if I would call it an SLDL, but am in agreement with Mark on the issues.
Keep in mind, deadlift is not my forte and have most of my past success with sumo.
The biggest thing that jumps out to me Is your setup: you step right up against to the bar. This places the bar already against your shins and forces you to lower your hips by sitting back while keeping your femurs essentially straight up. This doesn’t allow you to lower your hips to the proper depth to achieve the correct back position. I think the setup should have the bar more towards your mid-foot so that you can get a slight bend at the knee/ankles, letting your femur move forward against the bar at a slight angle as you bend down to grab the bar.
It may also be tight hips. That’s my answer to everything.
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2 shitty weeks off.
Started my own select baseball organization for my son and some of his teammates, who knew it would suck this bad.
Also, I relapsed. I am a recovering addict and alcoholic, and I blew it on both accounts. The anxiety and stress that comes from a bender seems to drive me out of the gym.
Now to put together a plan that puts me back on track (again). Meal prep Sunday followed by an embarrassing week 1 back on the program. I’m going to stick to the Wendler template I was on and try to keep the TM the same for everything except the squat. My knee hasn’t felt great since I feel I popped a bursa sac in my right knee 3 weeks ago.
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Unlucky. Glad to hear you’re back on your feet.
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Wendler 7 week Protocol
Week 1 Day 1
Bench
10 at 45#
10 at 85#
5 at 85#
5 at 100#
5 at 115#
5 at 125#
Joker Sets
5 at 135
5 at 140
5 at 145
BBB CGBP
5 sets of 10 at 75#
3 pull-ups after ever set of bench
14 sets of 3 with varied grips
Superset
Tricep Extensions/Rope Curls
3 sets of 20 at 65#
Felt pretty good after quitea Long layoff. Working a rotating schedule now of 20 on 10 off so we will See what the gym situation is like on the road coupled with 15 hr work days. TM may be too low, but it just allows me to progress longer. Felt good to put a bar back in my hands.
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That sounds fucking horrible
It’s fucking brutal, but the money is stupid, until I finish school it’s the best way to put the food on the table.
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Wendler Week 1 Day 2
Squat
2 sets of 10 empty bar
5 at 100
5 at 115
5 at 135
3 at 155
3 at 175
3 at 200
Joker Singles
1 at 210
1 at 225
1 at 255
1 at 275X
Hamstrings were pretty burnt at this point after some mountain hiking this afternoon.
Farmers Carry
1 at 120 feet 105# each hand
2 at 60 feet 120# each hand
1 at 60 feet 150# each hand
Some hanging leg raises and 10 minutes on a stair machine
A look at 255, depth is still there, but the groove is gone. Lots of work to do to get it back.
Wendler Week 3 Day 3
CGBP
2 sets of 10 empty bar
5 at 70
5 at 80
5 at 100
5 at 110
Joker Sets
5 at 115
5 at 120
5 at 125
5 at 135
5 at 140
5 at 145
Think I could have kept going but want to do military press in some form today so I cut it off here.
BBB Bench
5 sets of 10 at 95
Took a bit wider grip than a comp grip, felt really good.
5/3/1 Press
2 sets of 10 empty bar
5 at 55
5 at 60
5 at 70
5 at 80
Added 5 front squats after every press set to loosen up my tight hamstrings from yesterday. So 30 front squats up to 80#.
BB Row
5 sets of 10 at 95
DB Press
4 sets of 8 at 35
All done in an hour and 15 minutes
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Week 1 Day 1
Deadlift
135X5
145X5
175X5
205X3
235X3
255X3
BBB Front Squat
5X10 at 115#
Good Mornings
3X8 at 95#
BB Walking Lunges
4X20 at 95#
10 minutes incline walk
Nothing crazy, been doing whatever has been available the last month so it’s good to get back in a real gym and do some actual work. Hopefully this 22 day hitch can manage the 14-15 hour days and still get in here 4 days a week.
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Week 1 Day 2
Bench Press
45X10
65X10
75X5
95X3
115X3
125X3
Joker Sets
135X3
145X3
155X3
165X3
175X3
3 pull-ups varied grip between every bench set 11X3=33 total reps
BBB Military Press
5X10 at 75#
10 front squats after every set to loosen up sore legs from yesterday
10 Hanging Leg Raises between sets as well
Lateral Delt/Tricep Rope Extensions
4X10 at 10#
4X20 at 45#
Rope Curls/Kroc Rows
3X15 at 45#
3X15 at 40#
10 minute incline walk
Felt like my bench hadn’t lost much in a month, it’s always been poverty anyway. Superset a bunch of stuff to get my heart rate moving a bit, felt pretty spent afterwards in a good way.
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Week 1 Day 3
7 minute incline walk
Mobility work
Squat
10X45
5X95
5X115
5X135
3X155
3X175
3X205
Joker Sets
3X225
2X245
1X265
Pause Squats
3X8 at 155
Lunges
3X20 with 35# KB in each hand
Ab Work- some
10 minutes incline walk
Legs were sore when the workout started so just did what my body allowed with no expectations and ended up pleasantly surprised. Lunges felt like cardio, damn sure out of shape, lol. 265# squat wobbled going down, but didn’t really feel that heavy on the way up, idk. I’ll post a video in a bit.
Week 1 Day 3
CGBP
45X10
75X5
95X5
115X5
135X3
155X3
165X3
Joker Set
175X3
BBB CGBP
5X10 at 75#
Military Press
4X8 at 75#
BB Row
4X10 at 75#
Hanging Leg Raises
4X10
10 minute Incline Walk
Also working with a buddy did 6 sets of squats up to 155#. Deadlift a few singles to show form up to 255#. Nutrition and water consumption has been really good so I’m not really feeling much soreness. Hopefully it will stay that way, don’t go back to work for 4-5 days so should be able to hang in there a bit longer
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Week 2 Day 1
Deadlift
10X135
5X145
5X175
5X185
5X215
5X245
Joker Sets
3X255
3X265
1X275
1X285
SSB Squats
155X8
115X8
115X8
115X8
Good Mornings
4X15 at 75
Hanging Leg Raises
4X12
BB Row
4X10 at 75
Bench Leg Raises
4X10
10 minute incline walk, slower than usual, just walking out the soreness.
Not feeling all of this, just got in and got it done.
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Week 2 Day 2
Bench Press
10X45
10X45
5X55
5X75
5X85
5X95
5X105
AMRAP X120
10 rep goal and it went up without issues
Joker Sets
135X3
145X3
155X3
165X3 moved but speed decreased significantly so shut it down here
BBB DB Incline Press
5X10 with 35# DB
3 pull-ups between every set of pressing varied grips. 15 sets of 3 for 45 total reps
Tricep Extensions/Bicep Cable Curls (rope)
4X20 55#
4X15 55#
Flat Bench DB Fly
4X10 with 20# DB
Revers DB Fly
3X10 with 20# DB
10 minute incline walk
Considering it was the 6th day in a row, energy levels were good, weights moved pretty much as expected. I’ll take it. Go back to work Monday so I’ve got to figure out a way to get 4 workouts a week in on 15 hour work days. May hit just the main lift, no jokers, and BBB. It seems when I’ve done that in the past it takes about 45 minutes.
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In because technically I’m on the road to 1100 myself. Just want to out total my best bud who got me into Powerlifting more tho.
What’s your favourite powerlift?
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You could try three sessions a week, or even two?
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That’s the plan, see what’s possible and realistic. Certain days at work are easier physically than others. If my nutrition can stay good while working should still have the energy to get some good work in the gym.
You could try going the FSL route and supersetting? Like, work sets supersetted with X, FSL supersetted with Y. That’d let you get everything done and your work capacity would go through the roof.
Maybe something like squats supersetted with press assistance, bench with squat assistance, DL with bench assistanceb and press with DL assistance.
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