That music tho 
1 Like
It makes me smile too 
The goofy rolling just seems fitting for rehab.
Dia de Muertos y Zapatos Nuevo!!!
Pause Dead 5s @
135-225-275
315-335-355
Normal Deads 3*5@355
Abs
Biceps
Quad Extension
Everything went well. My back and strength actually felt better as the workout went on. Lower back did feel the pump so I will probably keep ab training on these days to counter that.
1st day with my new training partner Luis who is also going to the comp. He has a great squat and I was pretty jealous of it until I heard that he spends about 30-45 minutes doing mobility work before squats and deads. Then I realized jealousy is just being pissed at your self for being lazy. He is looking to Squat 315 (from about 280ish) and I am looking to get and stay healthy. This is probably a perfect match.
My new deadlift shoes because you need them on the platform (they are ballerina shoes). They are about a size too small but the only color in my size was gold and that just isnāt my style. Now to find a singlet to bring together lime green shoes and a blue beltā¦
5 Likes
Botslayer, what do you do for recovery?
Any preventative care? Things you like to do for rehabbing injuries (some examples of injuries you have had that youāve rehabbed would be nice).
Eating well, and sleeping a minimum of 8 hours a night and having/maintaining the required mobility for stuff are obviously givens. I am currently trying to up my recovery ability for Weightlifting and have a very rough training cycle coming up that I want to make sure I am recovering super well from.
Are you sure the IPF isnāt just weak in your country? Because the USAPL (IPF US) is beating out the totals of non-drug tested federations over here, and WADA drug tests for them so itās not like people can beat the drug tests.
It must be. As far as Iām aware weāve got one female in the IPF whoād be at the top in the other feds and maybe one or two guys but thatās it.
Oh man I first read this I didnt think much of it. Then I started writing little notes and I will try to keep this short and readable.
I try to back as much of my practices with science and avoid dogmas but this is what has worked for me.
For prevention:
- Dont be Lazy
- Muscle and Posture Balance (dont have 3 press days and a pull day every other week)
- LOTS of warm up sets and smaller jumps as the weight gets heavier
- Stop when your form fails not when the muscles do
- Stay mobile/active/able (some variety of exercise selection I think helps this the most and stretching probably too)
For Rehad:
- Increase strength in weak areas and add in iso work if needed
- Increase mobility work (that I probably dropped because I was lazy)
- Go through the warmups progressing through the work out until it is painful then stop or do more work where it didnt hurt
- Substitute exercises where needed (goblets and/or Trap deads for squats and/or deads)
- Avoid aggravations (like sitting in my office)
- Much higher rep sets like 10-20 to rebuild cartilage/tendons
General Recovery: I think I am either a bit gifted or a bit stubborn. I think the muscle needs 24 hours to recover, 48 at most so even if I am still sore I will train through it. I found that higher rep warm up sets flush out DOMS.
I dont ice, there seems to be new information condemning this and it makes sense to me. Basically pain is a signal to the brain that something needs to be fixed. Numbing that dulls the signal. Also swelling increases blood flow which is important for healing and icing slows blood flow.
I use Aleve sparingly. I found when something is not serious 1 aleve tab is all it takes. If it persists or comes back then it is probably something a bit more serious. I let the pain stay so I dont do something stupid and to let my brain keep getting those signals.
I am not big on resting either. What ever you can do pain free I think you should do as long as you wont be creating other problems further down the road. (Like walking lopsided or something idk)
Alcohol is funny to me. I have had crippling DOMS āflushed outā by drinking too much and I have also had crippling DOMS come on when I probably wouldnāt have had them had I not drank.
I think the worst effect it has is on the workout the next day.
4 Likes
MURRICA Benching 7-4
Bench 5s to 5@305
3 Pause + 1.5 tap n go @ 325
Board Press
Dum Yates Row
Pullups
7-5 SKWATS FK YEA!!!
Pause 5s @ 135-225-275-315-335
225s-275s-315s
Quad Extension
My form and mobility has already improved a TON from just Sundayās Squat workout.
Worked up to my maxish today and then Luis worked in so I did his weights. I learned for now I need to go 3 sets at each weight for now.
Knee hurt quite a bit in between sets but it felt fine during so #YOLO My right heel keeps coming up. Lower back felt the pump a bit.
I hope I remember to always keep Pause Squats as warmups and as back off sets. IMO there is no better form/mobility builder.
I am having a ton of fun right now. Itās like playing a video game you already beat but now you already know the tricks and secrets. I am basically replaying this entire game for 15 more points hahahaha
5 Likes
PM PumpZ
Biceps
Calves ish
Abs ish
Hyper extended my knee stretching my right ankle like WTF??? I mean I didnt full on hyper extend it but it felt like it would have gone that way had i continued to apply pressure.
I just did all the planning and all the stars align perfectly to have a Mock Meet on my Birthday 9-23 so that is what I am aiming for.
11 Weeks out for 1700
General plan remains the same just stretched out for 11 more weeks.
3 Likes
I am now a paid powerlifting coach!! Luis gave me some liquid chalk today 
he has hit PRs in every workout this week and my mobility is becoming actual mobility.
Oh and liquid chalk is grossā¦but it works so I am going to love it.
DEAD LIFT
Pause Dead 5s @
135-225-275
325-365-405
Strap Normal Dead 3*5@405
Absish
Stretching
Yea brutal. 405 has never felt so heavy as it did today.
Knee felt like complete shit all last night and this morning. I took an aleve though and it is good now.
I am adding a SupaBBB to my squat day. I will work up to a heavy pause 5 then do 5*15@X adding weight each time I complete it.
It is so good to write this stuff down! I completely spaced this in my rehab.
Kind of funny, today Luis told me he could hear my knees cracking when i was Squatting yesterday. Letās see what some high rep work can do for everything.
4 Likes
I think Iād start with the barā¦
1 Like
Pausing keeps my form in check!
1 Like
ITāS COMING UP MILLHOUSE!!!
I kept asking Luis about what equipment would be accepted, the IPF is really strict etc etc. Well he spoke with the comp people and they are not checking or measuring equipment. I already knew the odds that they would drug test was a long shot at best. But with this level of IPF (un)involvement I will be competing guilt free.
I kind of think that they just put the IPF symbol on their flyer to put the symbol on their flyer. #ViveMexico!!!
Nothing changes in my training. I am still taking 9 token lifts and looking to cap RPE at 8 for the day. I am 50-50 on whether I use a belt and my real comp will still be in late September or later. Maybe there will be an actual comp somewhere close around that time frame. I am also going to cut ~3kg to get into the 93kg class just because I need some inspiration to lose some weight.
PM Biceps/Calves
Went with Wifey to get some more work in today
Told wifey to pick something to eat, she said salad. I said I am starting my diet tomorrowā¦she still said salad 
6 Likes
Ahhh so it is true that I am not the only one this happens to.
1 Like
Bench Day
bench 5s @
45-135-225
255-285-315
4@325
Board Press 5s @
225-245-265
2*3@285
Dum Yates Row
Barbell Row
Uni Cable / Machine Rows
Yea, going to drop Dum Yates Rows and probably Barbell Rows.
I hate Dum Yates Rows and Barbell Rows are just too taxing on my lower back when I am Squat Dead Rowing back to back.
I will try to Barbell Row on Dead Day then do Various Unilateral Cable and Machine Rowing on Bench day. If that isnt enough rest for my lower back then I will drop the Barbell Rows.
It also seems there will be a Bench competition as well as the PL comp. We are checking to make sure your bench from the comp counts as your bench comp too. If that is the case I will peak my Bench seeing how that is healthy.
2 Likes
TGIMFF Pumpy Time
Bicep Dumbell Curl
Bar Curl
Cable Preacher Curl
Hammer Curl
V-Bar Pressdown
Pec Dec
Dum Back Fly
Nice easy pump workout to cap it off the day. Very excited for SKWATs tomorrow. The volume will be interesting.
1 Like
~137 Squats
Pause Squats 35@135-225-275-315
Squat Squats 515 @ 225
Quad Extension
Pause Squats felt fine, 315 felt a bit heavy probably because they were Squats #46 through 60.
Battled hip shift when I got fatigued my weak side was trying to punk out.
My hamstrings felt the most burn today, tomorrows deads are going to be interesting (or postponed).
Knee felt pretty good, only issue was trying to do the 15s too fast. Need to go slow on first few reps to make sure I am set right.
Knee felt a lot worse when I tinkered with my set up. If I just walked it out and squated my feet went to there natural and pain free spot.
Right heel is still coming up but it is better.
4 Likes
How dry is it?
1 Like
Mummy dicks taste so good though!!!
Sunday Skip Deads Day
Pullups ~70?
Machine Curls
Dumbell Curls
Hammer Curls
Cable Rows
Machine Uni Rows
Dum Back Fly
Calves
Abs
Skipped Deads because I was a minor bit sore and truthfully just fkn burned out. By the end of the workout though I almost did deads anyways. I will be lowering the Squat volume from 515 to 512 to 5*10s going forward and no matter what I will not be skipping deads again, even if that means an off day.
Order got messed because the pullups gave me the start of a bicep pump so I ran with it.
If you pay for uncut fruit in this town you a sucker!!! JK the papaya is pretty easy to clean and is way more expensive. Mango on the other hand is totally worth it.
Diet is getting serious, slight increase to AIs and will be tracking going forward.
4 Likes
Gash this looks painful af
4 Likes
It was then and still is hahahaha still have some soreness and have squats tomorrow morning.
DEADs+ BENCH Get in & GTFO
Pause Dead 5s @
135-225-315-365
Strapped normal Deads 3*5@365
BENCH 5s @
135-225-265-295
6@325
Finally broke my 315 for 5 plateau. The beast mode was contagious today and if we were ranking I would have been dead last in performance. For Deads my lower back was still fried. Bench went well but it was time to get to the beach so I skipped all accessories. I kind of mailed it in today which I probably needed.
Everybody hit a PR:
Chino hit either a PR or matched it with a 315 squat
Luis hit 2 squat PRs of 265 for 5 then 285 for 2
I hit 325 for 6 and form was good on all but the 6th
Wifey hit both a form and CNS PRā¦
So, wifey was smashing deads like she has never smashed anything before in her life. Like I said the beast mode was contagious, every one was working and encouraging and she caught the beast bug, I am soo proud. Well after, when the adrenaline wore off she hit that wall where you feel like you were run over by a mack truck. I am proud of her for that too.
Videos to come.
We hit gym, breakfast, beach, shopping ran home and now we are headed back to the beach. This is what life is supposed to be like. I have missed these times. And I really want to drink but honestly now it is my commitment to Luis in the AM I have to keep, and hangovers are the fkn worst. Plus I am squatting tomorrow. Always something I guess and for me that is a good thing. I am not good at moderation, clearly hahaha.
Damn I need a tanā¦but at least I am wearing the extra weight ok.
9 Likes