I wish every training day was like this. I have been getting frustrated about all the shit I’ve had going on over the holidays that have prevented me from my typical workout schedule for running on 3 weeks now. I think I took out that aggression in squats today, hit a big PR. Moved my stance in again (it seems to keep creeping out too far if I don’t dial it back each week), and I felt really strong.
Bench went ok, it took me until about my third work set to really get into it since I don’t usually bench after squatting. I hit all my prescribed reps and got some good acceleration in sets 3-5.
Workout
A) Squat
140 x 5
175 x 5
200 x 3
-work sets-
260 x 5 (belt on, not clasped)
295 x 3 <–fully belte
330(1+ ) x 4 PR
B) Bench
bar x 8
95 x 5
135 x 5
185 x 5
215 x 4
240 x 3 x 5sets
That’s all. Didn’t want to be sore so i could hopefully deadlift/OHP on Friday.
Resolutioner News: Some New Years Resolutioner set up a mat and did crunches literally under the front end of the water fountain (one of only 2 in the gym). After I waited for him to finish his set to ask if I could get water, he got up and moved… into the middle of the hallway (the part where the coat racks also are) and blocked THE ENTIRE HALLWAY.
Good end to the week. Felt really strong and for once was in no danger of missing any OHP reps. I have made a slight dietary change… due to my lack of nutritional discipline on the weekends (typically only get 3 meals a day instead of 5/6/7) I am at least making myself take down 3 protein shakes per day on Sat/Sun to ensure 300g protein is hit every day of the week. So far I think it is having a positive effect.
Workout
Foam rolling
A) Deadlifts
155 x 8
225 x 5
285 x 5
325 x 3
365 x 3 x 5sets
B) Standing OHP
bar x 8
85 x 5
115 x 5
155 x 3
175 x 3 x 5
C) Ab Wheel
2 x 10
Bounced and met the lady for a shitload of sushi. So good.
I had a shitty day yesterday, for some reason I had a god awful night’s sleep the previous night and had about 6 cups of coffee during the day and still was unbelievably tired. I managed a good OHP session but I didn’t have much in the tank when it came to assistance.
Also, I did close grip bench for the first time forever. I think it’s gonna help my bench now that I’ve moved my grip in.
Getting back into chins again as well. Bodyweight gone up 20-25lbs since last time I did them (stopped because they were aggravating a slight shoulder problem I got from incline benching). The extra bodyweight + out of practice = piss poor performance. It beat my elbows up too but I am hoping it’s just because the neutral grip station was the only one available.
Felt much better today, not so damn fatigued. Deads and SSB Squats felt really strong. Almost shit myself on the 2nd work set of deads though, had to run to the bathroom which threw me a bit off for my last two sets.
Grip is getting much stronger lately. Didn’t even use chalk for any of my DL sets.
Workout
Foam rolling, leg swings front to back
A) Deadlift
155 x 8
235 x 5
295 x 5
335 x 3
375 x 3 x 4sets
B) SSB Squats
135 x 8
175 x 8
195 x 8
225 x 8
C) BB Shrugs
155 x 8
185 x 12
205 x 10
225 x 7, 5 (dropped for 10secs and picked back up)
No life news. I am hoping against hope my roommate stays upstairs so I can play gears of war but I know he is going to demand to watch Anthony FuckMeInTheAss Bourdain.
Workout
Band stuff
A) Bench
bar x 10
95 x 5
135 x 5
185 x 5
225 x 3
250 x 2 x 3sets
Calling an audible and not going to the gym today. For some reason, starting 2.5 hours ago, my lower back has been in an immense amount of pain. It felt really bad when I tried to SSB Good Morning on Friday (didn’t log it here because I couldn’t successfully complete a rep pain free), but felt better by Sunday.
It felt a bit wonky doing DB rows yesterday and that’s the ONLY thing I can think of that would’ve reaggravated it since Friday. On the plus side, Friday’s experience convinced me to finally see an ART guy, and the apppointment is conveniently scheduled for tomorrow.
Update: Back is fucked, have done no training, and I have a small fracture in my foot as well. To top it off, my last protein shipment (I ordered 2.5 weeks ago) still hasn’t even SHIPPED yet, because they were out of stock when I ordered (and didn’t make any mention of it on the website) and still don’t have the product in.
Never order from Natural Body.
Getting really fed up. Laying in bed for 3 weeks can’t be an annual occurence. As soon as I am a little more mobile I’m going to someoene who can get me an MRI.
My back is starting to loosen up a bit. I’m targeting Tuesday as my return to the gym if I don’t have any setbacks. Fortunately I have hurt my back before and know what won’t aggravate it - I’m thinking a routine of decline bench, dips and pullups to start off with, plus whatever bullshit isolation assistance I may feel like doing after that.
The real test will come thursday, to see if I feel up to doing some leg work. If I do, the heavy movement will probably be trap bar deads.
My back is starting to loosen up a bit. I’m targeting Tuesday as my return to the gym if I don’t have any setbacks. Fortunately I have hurt my back before and know what won’t aggravate it - I’m thinking a routine of decline bench, dips and pullups to start off with, plus whatever bullshit isolation assistance I may feel like doing after that.
This is a pic of the bruising I got from my ART treatment. Hurt so good.
Also, I went to a podiatrist about a foot problem that’s been bothering me off and on for a couple years or so. Turns out I prob have a small fracture that won’t heal on its own. So, life is awesome right now.
Is that for real from the ART? SO i guess your guy really gets up in there?
I like my ART guy, he is a nice dude, but he really doesn’t dig in like I kinda want and think I need. If your dude honestly leaves bruises I may end up defecting.
[quote]VTBalla34 wrote:
Is that for real from the ART? SO i guess your guy really gets up in there?
I like my ART guy, he is a nice dude, but he really doesn’t dig in like I kinda want and think I need. If your dude honestly leaves bruises I may end up defecting.[/quote]
He’s a former rugby player and USA weightlifting coach (actually knows the difference between oly lifting and powerlifting). Also he does this thing called the “Graston technique” which is like ART on steroids. He takes this metal tool and goes at your hammies and low back until you want to scream. Cursing is allowed.
If you’re not happy with your guy I’d definitely recommend him.
Update: I’ve lost like 7lbs since being injured. My appetite is down and I didn’t have protein powder for 3 weeks ( a bad combination) due to a fucking inexcusable ordering snafu from that shit ass company. I just get in a bad place when I don’t have that structure in my daily schedule (going to the gym 4x a week I mean).
I am hoping/planning to get back in the gym this week, pretty scared of how much muscle I may have lost though.
[quote]Gettnitdone wrote:
No wonder you haven’t been posting in the NBA thread (which is dead btw).[/quote]
That’s more because it just was too frustrating for me. I don’t want to be getting in arguments with people on an internet forum anymore and I just am physically incapable of reading that thread without telling people why they’re wrong.
I lifted things and put them down! Back is still wonky, namely it feels like crap whenever I have to sit in a chair (which is 8 hours a day, 5 days a week). But when I’m laying or standing/walking I feel pretty close to fine.
Did some upper body stuff that wouldn’t aggravate it. I don’t think I’ve lost too much strength, which I was scared of. I lost 10lbs initially but have put a few back since I’ve been mobile enough to start going to the grocery store and cook food again. Also part of that weight loss is probably due to not taking creatine (I figured a 3 week period of no lifting was a decent time to cycle off most supps for a while).
Anyway, while I had ok strength, my strength endurance is definitely down as you can see by my pitiful chinup performance.
Workout
Foam rolling posterior chain, band stuff for shoulders
A) Decline Bench
bar x some
95 x 8
135 x 6
165 x 5
195 x 5
225 x 5 x 3sets
I didn’t want to have to arch my back yet, so I did decline bench. I will try regular flat bench again next week.
B1) Bodyweight Chins
3 x 6, 5, 4 (ugh)
B2) Dips
bw x 8, 6, 8
C) Straight Arm Pulldowns
2 x 12
D) Face Pulls
3 x 15
Gonna try some trap bar deads today… the least back-intensive leg strength movement I can think of. Suggestions for others welcome.
Oh and also I’m getting a scrip for an MRI. I want to see if I have some longstanding injury that never properly healed. Need to make sure that being immobile for 3-4 weeks isn’t an annual exercise.
Worked up to 3 sets of 315x4 on trap bar DLs. Tried some split squats and lunges because I can do that while maintaining an upright torso and not straining my back, but it didn’t go so well. I’m not good at the whole “balance” thing.
Going to try getting back to a 4-day split this week. The real test will be lower body days.
I was pleased with my strength levels, it felt like I lost little to nothing. I went in to yesterday not having benched for close to a month, and a very general plan. Just wanted to see how 225 felt and go from there.
I hit 225x4 and maybe had another grinder in me. I looked at my log book and saw that my last cycle, I did 230x4x4,. I decided I was capable of bumping up the weight 5lbs to bang out three more sets of 4 and basically replicate where I was at pre-injury. Success!
So, bench strength has not suffered, or at least not significantly, which is a huge relief. Not to mention I couldn’t even get into a tight arch because of my lower back, so I was pressing with less tightness than usual and still managed ok.
Workout
mobility - ART appt, then band stuff for shoulders at gym
A) Bench
bar x some
95 x 8
135 x 5
165 x 5
195 x 5
225 x 4
230 x 4 x 3sets
B) DB Bench
65 x 10
80 x 8 x 3
C) Chins
bw x 7, 7, 5, 4, 5
Was pressed for time due to ART appt. and errands I had to run. OK because I’m still easing back into it. Pleased with my chin progression (last week topped out at 6 reps in a set). Didn’t lose much vertical pulling strength either, another plus.
