PRs and Injuries
Ugh, so I am pretty sure one particular stretch pre workout has been aggravating my back. Today i felt great until after stretching. Once it is aggravated I think it is more aggravated with butt wink which honestly I am so sick of dealing with retirement sounds more interesting.
I felt around and could feel exactly where it hurts. It is a small lump right at the base of the spine. I think it is some kind of ligament strain or bulging disk or what ever. What it actually is is irrelevant because treatment is the same. Do what you can and dont aggravate it. Some rest would probably be in order too.
Luis is also dealing with bruised ribs from his belt. This is last week of 5s so he will go beltless his next Squat and Dead day as kind of a rehab/deload workouts. If it gets better but isnt perfect I will try to convince him to go beltless a little longer.
Technically the 405 is a PR but only because I never did 5 rep pause sets. Always triples and my prior top set was 425 for 3. But I feel like I have been stronger than both of those just never really went for it.
Dropped the back off volume done because I just wont recover from much more. Walking home today it felt like every step told me exactly where every ligament was from my glutes to the back of my knees. Tomorrow deads yaaaaaa ugh. It will be a back off day.
LOL so my traps were a bit sensitive today with the bar placement. Wifey did the OMG WHAT IS THAT?!?!? so I made her take pictures so I could see, yea that explains it. 137 Squats with that rough bar adds up.
Just outside shoulder width stance and bar placement is pretty middleish I think.
Truthfully I think I missed where I was supposed to put the bar last couple workouts that or I lost a bit of back fat cushion so it was hitting that spine lump thingy. (medical term hahaha)
Of course everyone is different, but I used to scratch my back up a good bit before I improved my upper back setup. If that is really stable, the bar no longer roughs up my upper back at all.
Pretty sure you are right, even today when I felt it I tightened my back up and my traps made a better shelf.
LOL DOUCHE BROs
So Wifey and I were standing in line to give our tags to the gym and 2 dudes decked out in stereotype bro wear (spandex, stringers, hair did perfect, etc) cut in line as if nobody else was there.
Didnāt think much of it until later. These 2 Douche Bros with out asking then stole one of the clamps I was benching with so they could curl 95 pounds in the other bench press station. The gym has fixed barbells all the way to 115, I checked.
So after a brief conversation they gave it back and then made a bunch of snide comments under their breath.
I hate this planet.
PM EZ
Bench 5s @ 45-135-185-225
5*5@245
Uni Lat Pulldown
I am going to try to add in a 2nd Bench day every 3 days that will be a 5*5 with a linear progression. Nothing too heavy just some extra volume to focus on form that I will drop a couple weeks out from the comp.
Speaking of the comp I really focused on not having soft elbows with the bench today.
Whenever someone bros me, I outbro them. Just wait till they are doing an exercise in front the mirror. Come up to the area next to them, and do 100%-150% more weight without making a sound. Theyāll never mess with you again.
Dead 5s @ 135-225-315-315-315
Some Pullups
Some Unilateral Lat Pulldowns
I am just beat the fk up. I have spent so much time just walking to gyms my feet are in constant pain even when sitting and I am pretty sure my left heel is actually bruised.
I figured this would be a punch the clock dead workout but this was a little more disappointing than what I imagined.
MY CURRENT TODO LIST:
Sleep through at least 2 bond movies
Not walk
eat some chicken and veggies
That would work; itās used in some of the 5/3/1 templates. And like youāre doing with bench itād give you two sessions of each per week so youād have more practice at each skill.
So was this just a weird week that iplayed out with three consecutive workouts that can live and die with low back fatigue?
Iām a fan of squatting after deads, but not so much the reverse.
I find as long as your post-DL squats are modest, you can do a lot of reps (something like 60% of your max, at most 70%) or a lot of sets.
Dead after squats I have done, but never found that great. If I were to do it Iād use a DL variation and higher reps to limit how much weight I can use. So, RDLs, SGDL, etc.
As of now I am on a 3 day rotation so I squat and dead at least twice a week and bench 4 times (if I can handle the new 2nd day)
And it was a freak occurance with the deads. I postponed a dead workout because I did too much Squat volume.
I did this for a long time because my Dead work was heavy singles and my top priority. So I wasnt too fatigued to do squats after.
I straight up can not do SDL/RDL stuff. My lower back quickly becomes over trained and I get severe pelvic tilt leading to sciatica etc. Deficits, box or pause deads would work though.
Thank you guys for the ideas! I played around with the program and the options I came up with:
Same split until I cant
Heavy / Light Rotation
Squat / Dead Variation
Probably some combination of the last 2
Just felt off and didnt really feel like lifting. Then this morning I woke up with excruciating pain in my forearms and biceps. My first thought was I was going to tear a bicep. (it was 1am I was just freaking out not thinking.) Did a quick google and I am dehydrated. So now I have been sucking down No-Salt, water and juice like my arms depend on it. They have gone from excruciating to some of the worst DOMS I have ever had.
After drinking 3.5 liters of salty juice flavored water and a 1 liter salty protein shake nothing tastes better than plain old water. I am feeling much better but my forearms and foot pain might keep me from my PM Bench.
SKWATs
Pause Squats
25@135-225
5s @ 315-365-405
3 @ 435 (PR)
Normal Squats 310@265
Abs supaset Quad X
Brought my stance even closer today and it was awesome.
Form, depth, mobility and butt wink were great today until I got to the 3*10. Some butt wink with that or something and some minor pain I had in my lower back went full Max Rager on me and I had to do the sleeping beauty yoga pose before I could walk again.
I did fight some hip shift today and I would like to push my knees a bit more forward as my ankle allows.
My goal before moving to normal squatting was a Pause 455 for 5, I think that was accidentally the perfect number. That number will ensure I have a great strength base to work with and by that time my form/mobility should be on point.
Right now I am cutting but not tracking and my best guess for calories is 2500 to 3500.
Breakfast is almost always eggs with either oats or leftover carbs like potatoes or rice.
Post workout right now is a protein shake sometimes with bananas. I used to just drink a liter of milk but since I am starting the cut I need to cut a few calories.
The rest of the day I eat chicken with rice/veggies or potatoes or plain sandwiches (toasted bread and chicken, for what ever reason I really like this).
I try to save some chicken for a last prebed meal.
I try to keep most of my fats preworkout. I keep as many of my carbs earlier in the day.
For snacks I like spanish peanuts.
Writing this I just realized I need to buckle down so my food base will look something like this starting sunday. (out of town tomorrow so probably doing sandwiches)
The green highlighted calories are constants. The rice and veggie can also be potatoes or bread or papaya but that is the calorie breakdown I am looking for.
