Anderson Squats from pin 6 (8" above parallel)
415x8,10,2 (wanted 20 total)
total: 8300
Deep Squats (no bottom pause)
265 2x5
total: 2650
1-legged DB deadlift
105’s 2x5
total: 4200
Grand total: 18150
Avg Intensity: 259.28lbs
Good session - did better than I expected.
This workout made me sick. The lactic acid buildup had me nauseous by the time I got to the DLs. Still feel like harfing as I write this LOL. I think the addition of swings along with dropping the pins on the A-squats (longer range of motion) combo is what put me in oxygen deficit. Gonna keep 'em in, though, as they are great prep for the A-squats and I’m not going to quit doing the A-squats until I get to parallel at that weight.
Back is holding up nicely on the A-squats. Low back above the sacrum feels uncertain right now, but upper back is solid and it’s usually my problem area when holding the bar. Gonna scale back on the deadlifts by a third. I think I’m just overworking the low back. It does need volume, but perhaps maybe not as much as I’m giving it. Also going to slow the rate of pin drop - 4 inches was too great a change for me at this poundage and I wasn’t in condition for it. 2" maybe I could have done, 4" was too much. Work back up to 15 or 20 reps and then drop the pins 2".
Went to dumbbells on the DLs because I can get better leverage and so overload more. Really concentrating on keeping the right shoulder blade drawn in on these. I have a tendency to let my right shoulder go loose on deads, which contributes to my shoulder problems on overhead and bench.
Arms later.
I hate puking.
Edit:
Later -
High/High Close grip Bench
135x5
200 3x5
Db curls
50 1x10,1x9
Best close grip I ever experienced. Almost no shoulder pain. Kept my shoulders hunched and the right medial tri was firing great. Still got a ‘catch’ in the shoulder, but much improved over last close grip session. The weight was popping off the pins.
Bi’s feeling a bit stressed so went for reps rather than weight.
[quote]soldog wrote:
Hey Skid - Just wondering if your motto is “Anything worth doing is worth overdoing!” LOL[/quote]
It’s the story of my life. LoL.
I’m particularly eager to get my squat up to this weight for two reasons:
This is the weight at which I injured my back.
The phys Therapist I went to told me I would never have this much weight on my back again. I smiled at her at the time, but it burned me sompin’ fierce and I will full squat this fucking weight and then tell this woman to her face that I did so.
[quote]skidmark wrote:
It’s the story of my life. LoL.
I’m particularly eager to get my squat up to this weight for two reasons:
This is the weight at which I injured my back.
The phys Therapist I went to told me I would never have this much weight on my back again. I smiled at her at the time, but it burned me sompin’ fierce and I will full squat this fucking weight and then tell this woman to her face that I did so.
[quote]skidmark wrote:
Sorry - that came out a little too vehement.
I am very motivated, though.
And thanks for the encouragement.[/quote]
No worries…
It didn’t come across to me that way! I know where you are coming from having had surgery on my L5-S1 disk 15 years ago. Also still have 2 bulging disks right above. I used that as an excuse for years and have decided now that by concentrating on form and proper movement I should have no limitations.
[quote]skidmark wrote:
soldog wrote:
Hey Skid - Just wondering if your motto is “Anything worth doing is worth overdoing!” LOL
It’s the story of my life. LoL.
I’m particularly eager to get my squat up to this weight for two reasons:
This is the weight at which I injured my back.
The phys Therapist I went to told me I would never have this much weight on my back again. I smiled at her at the time, but it burned me sompin’ fierce and I will full squat this fucking weight and then tell this woman to her face that I did so.
That is my intent, though God knows best.[/quote]
Having had the same knee scoped twice in the past two decades, and through some star-crossed fate ending up both times (in different countries) with a physical therapist who did not take my lifting goals all too seriously, I can confirm that it is satisfying to come back as strong or stronger than before and then report the fact without animosity.
Dunno that I agree completely, but it is interesting.
If it were completely true, then how do size differences occur between paired limbs? My right arm is fully 1 inch smaller in circumference than my left due to a tricep imbalance.
The medial head is smaller on the left than the right. There is no pathology there other than that I have not worked it to the same degree as the left due to the shoulder problems I have. The left side simply did more work.
SO I don’t think it is so black and white, but Alwyn allows for that somewhat in the article by saying there is a systemic effect from exercise. If one considers that there may be muscular subsystems with their own sub-systemic effects that occur locally, that could account for the difference.
That is - major muscle growth occurs across all systems from compound movements but can be further increased (to a lesser degree) by isolation work. Most of the growth comes from heavy weight in big movements, but isolation moves have an add-on effect of a few percent.
That’s my thinking anyway.
None of this detracts from the main point that the bulk of your growth (sorry for the pun) comes from big exercises - which remains true whatever the actual contribution of isolation exercises.
Skid, I had a PT tell me not to do squats and heavy leg work becuase I have messed up feet…that was 16 years ago.
Obviously a back injury is much more serious then my feet, but you get my drift. gl
DOMS is setting in. Tweaked my neck straining on the squats yesterday. I have too much nose hair. Whinge whinge whinge.
On the plus side my wife decided to make a big mass of spaghetti tonight. I rarely eat grains other than rice, but I loooove spaghetti in meat sauce. Filled my plate twice and I mean the whole plate - no room for anything else.
Back feels like I have bars of metal supporting my spine and lower glute hams sayin’ “We can do it, boss.” I like partials. I might try them on bench again.
Insulin rush is kickin’ in, I’m getting sleepy and all the muscles are feelin’ swole, dude.
[quote]ecogenx wrote:
Skid, I had a PT tell me not to do squats and heavy leg work becuase I have messed up feet…that was 16 years ago.
Obviously a back injury is much more serious then my feet, but you get my drift. gl[/quote]
Hard to train around foot injuries if both are messed up. I hope they’re okay now…
Yeah - the PT gave me a line: “I’ve worked on Olympic-calibre weight lifters and you, sir, are not Olympics material.”
Okay - that was paraphrased. She didn’t say exactly that. I put in the the “sir” part.
I’m not sure what that had to do with anything as I had never claimed that I was aiming for that.
I think mostly it was annoyance on her part that I would risk hurting myself for absolutely no external reward, no obvious benefit - something PT’s seem to all have in common…maybe. I guess lifting weights - and attempting to lift more than before for no other reason than to see if you can do it - doesn’t make much sense to people who don’t do it in the first place.
Maybe it ought not to make sense to me… Maybe I’m nuts, after all.
I think mostly it was annoyance on her part that I would risk hurting myself for absolutely no external reward, no obvious benefit - something PT’s seem to all have in common…maybe. I guess lifting weights - and attempting to lift more than before for no other reason than to see if you can do it - doesn’t make much sense to people who don’t do it in the first place.
[/quote]
Fuckin A! normal conversation I’ve had a thousand times
“you compete i strongman? Is there any money in that?”
I don’t care its all about the accomplishment of knowing you gave it your all to be as strong as you can be.
