Notes: This was my first ‘significant’ bit of since sustaining the injury in my lower left back/hip/glute area. The nice thing is the squatting elicited no complaints from the once-injured area. Before anyone asks, I’m flipping the 3s and 5s week around just as in the 5/3/1 for Powerlifting ebook. Interestingly enough, when I used 5/3/1 a couple of years ago this was the way I did it. Anyhow, squats weren’t too hard though I do notice a bit of weakness from the long layoff from having anything more than 135 on my back these past 5 weeks. Left at least 2 reps in the tank, which isn’t too bad all things considered. Baby steps. Good mornings were tough and had to drop down to 135 in order to maintain the strictest of form. Finished off with some step ups and shrugs. Overall, not a bad start.
[quote]Adam-F wrote:
all that wait and teasing to drop…531 !
haha best of luck with it mate - I am thinking of doing some simpler stuff after my meet, prob til xmas then start something fresh in the new year. [/quote]
I did have something a bit more complicated in the works, but said to hell with it. Figured 5/3/1 would get me going and give me the opportunity to add weight to the bar gradually on squats and deadlifts, while allowing me to keep building up some strength on the bench.
I think 5/3/1 is a good choice for you right now mate. Should let you build up your squat and deadlift again and hopefully stimulate new gains on the bench!
Notes: Pretty good bench session. I left at least two reps in the tank with 270, which isn’t bad considering I had the meet less than a week ago. I’m trying some different things with the assistance work, vis-a-vis supersets and 50% sets. I’ll probably bump up the weight on the military press because 85 was ridiculously easy. The 50% sets are pretty straightforward: just hit as many reps as you can, put the weight down and rest 1 minute then try to get at least 1/2 the number of reps. Duh. It doesn’t look like a lot, but I was feeling it by the end of the session.
Notes: I’m going to try my hand at pulling sumo for a bit and see if I can make a go of it. Forgot just how short the pulling distance was when I first started. On the top set with 305, I stopped at 8 even though I had a lot more reps in the tank. My injured glute held up fine for the most part, but I did notice it tightening up quite a bit during the last few reps. Seeing as how my hips have gotten noticeably weaker from squatting with a close stance, I’ve decided to bring wide stance box squatting into the mix. Again, starting light out of precaution and going to work my way up over time. The weight was easy, but I can tell it is going to take some time to bring up this lagging area.
