PM Bench
5*5@255
Unilateral Cable Row
Some Abs
Feet hurt like hell, Bench form felt good but not great, with this weight though it should be perfect.
Probably going to alternate bench 5*5 with dum military press on this 2nd day.
Thanks for the really detailed reply! I try to stay away from NSAIDs in general myself too, I only use them for non-lifting related things (migraines, etc). I believe Iāve seen stuff about NSAIDs use to keep down soreness/joint pain having a negative effect on tendon recovery.
Do you think there is really anything you can do to improve general recovery for the average serious lifter that doesnāt want to go on gear?
A nice thing for rehab for pulls that Iāve picked up is really light iso work pushing until discomfort. Like if you pull an erector, doing reverse crunches (back extensions that you only move through the spine). for really high reps for body weight until discomfort until it has patched up works nicely to speed up the process. In fact, thatās how I rehabbed my last erector pull (pulled it trying to break a weight off the floor on sumo deads of all things) forever ago.
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The key to recovery is nutrition and knowing your limits. If you havenāt done squats in three months and then go and do 10 sets of 10 with 70% of your old 1RM then thereās nothing in the world that will spare you the pain and duration of the recovery.
Knowing your limits and current conditioning is probably the biggest factor. Ice has recently been called out as being unnecessary or not helpful in the good 'ol RICE formula, but I had luck with ice baths when I was younger.
Starting some pre-season conditioning while completely out of shape destroyed my legs. I also had a stretch in Lake Placid where I went from a few weeks off from training to doing a pretty intense lifting program that had 5x5 squats, 5x5 split squats, and 5x5 squat and press all back to back. Ice baths helped me stay mobile throughout the day. Light activity for the affected area (like you experienced with your erector) also helps.
The healing process is the same whether you have a strain or mild soreness; the body doesnāt know the difference.
Phase one is inflammationāthe damaged tissue swells and is flood with stuff to repair the damage.
Phase two is repairāthe body starts laying down new tissue over the injured part. If this is a muscle strain then itās laying new tissue in all directions to patch the damage.
Phase three is remodelingāthe body fine tunes its patch job. The tissue isnāt always laid down perfectly so during this phase it smooths things out. Imagine a quad tear. The repair phase might lay down tissue going with the muscle fibers but also across them in a criss cross pattern. During phase three is removes the stuff thatās going against the grain. By the end you should be the same as before the injury.
During phase two (repair) you can start with isometric strengthening exercises. When you think youāre into phase three then you start with lighter stuff going through different ranges of motion. You might start with partials, build up to full ROM, and then slowly add resistance.
That stuff all applies mostly to injuries; however, I think we can find ourselves experiencing a bit of phase two and three after going a bit overboard in the gym. I think light resistance work through a full ROM for the affected area can help with the recovery. But keep in mind, this doesnāt have to be taxing. If youāre smoked from squats then just doing body weight squats might be enough to help.
Thank you @Frank_C for more insight!!!
I have read similar things and that is why I avoid/limit them when ever I can. It follows the same principles as icing.
All that I listed are tricks I learned before gear. since adding gear my recovery focus has naturally (teehee) shifted more towards CNS and joint health just because the weights are now heavier. Even pre-gear muscle soreness was rarely an issue unless I did something dumb like 5*15 Squats which I dont survive even with gear hahaha.
DEADS!!!
Pause Dead 5s @
135-225-315-405-455 (PR)
Normal Deads 3*5@405
Abs
Pullups
Various Machine Rowing
Bicep Curls
I hit my Pause Dead goal but it was UGLY. I just got it in my head today that it was happening. I will still be doing pause deads until I hit 5@455 Pause Squats though.
The last 2 mornings I keep hammering Sodium/Potassium all morning so that I get sick of it then switch to water and the next morning my forearms hurt again. And now today I am going to a Pool Party (when ever the wifey gets done changing bathing suits) and I got some of that sodium bloat. Hopefully it goes down in the next few hours.
HAPPY SATURDAY!!!
I am going to celeebrate a bit. My favorite way to drink is alone followed closely by pool side with the sun up. I wont have these chances much longer.
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Happens to my quads sooooo often.
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Me too.Weāre in good company!
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The No-Salt I think helped a ton with my leg cramps. The other thing I sometimes do is I chug a protein shake or liter of milk with a teaspoon of No-Salt right after my workout
I love that band and song!!! That compilation isnāt making me feel great about drinking alone though hahahaa
SUNDAY BENCH 3s!!!
Bench 8-5-3s @
135-185-225-255
275-295-315-335-345
Board Press 3s @
225-245-265-285-305-305
Dum Back Flys
SO SICK OF 5s!!! For my Bench I really feel like anything more than 3 reps is worthless except for a Deload. For our prep we are finally getting into 3s.
The Pool Party was fun, Miriam is the organizer and always hooks us up with everything. I dont know the correlation or if there is any but I did a 30 second ice bath yesterday and afterwards I felt GREAT!!! Well this morning I felt like somebody hammered a stake into the base of my spine where it has been hurting. I am moving quite gingerly. I dont think it was solely from the deads but there could have been a ton of contributing factors outside of the ice bath as well.
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I dont want to make wild accusations buuuut I donāt think day drinking was the best recovery method available on saturday. shocked.gif
My glutes and hams were a bit weak today and my back felt painful/weak/shaky like it did ~2 weeks ago. I did get stronger as the workout went on but still, I need to be smarter.
PAUSE SQUATs
5s @ 135-225-315
A Bunch @ 365
Normal Squats3*10 @ 225
Skipped assistance as i felt beat up. Luis is feeling the volume too which I think is about perfect because he begins tapering this week.
Oh, and Sofi has caught the Powerlifting bug and I taught her hook grip today. For the record she has tiny soft hands and literally everything hurts her. Hook Grip Crusader!!!
Mexican PEDs I love how seriously Mexico takes it tortillas. They have laws about them and refuse to use GMO corn crops because of how serious they take their tortillas. The result is amazing tortillas. Every corner of every city has a Tortilleria open 7 days a week making the most amazing fresh tortillas. When they are fresh I feel like I am ruining them by adding anything to them. I just roll them up and NOM NOM NOM!!!
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Iāll post my workout and issues later from a PC but I keep learning the same thing every week. Itās summer break for my wife so Iām a lot looser with my drinking. Every Monday something happens in my workout and I canāt help but think my poor weekend nutrition and drinking is the cause. And yet every weekend I do it again.
I currently have an open invitation to return to the pool party and help float the keg. I mean, I would literally be going over there to get hammered. It wouldnāt be a side effect of being social or some flukeāitād be the sole purpose. Iām 32 freaking years oldā¦ I canāt do thatā¦ Or can I? Lol
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You can be a moron as long as you like. Doesnāt sound like anything is stopping you.
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It is enjoyable to float in or by the pool with a cold beer.
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Iāve been trying hook grip too, and my hands are small too and I can barely get my fingers to encase my thumb. 
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Life is short, nobody gets out alive and none of this is going to matter when your dead. Live your life!
her either but that might be all you need. Her best set is 4 at I think 155. How that will work when the weights get heavy or are heavier in your case I dont know. I of course will be watching to see how your experiments with it go 
Quick Things:
-New shoes have done wonders for some pains I was having
-Very low fat diet for the next few days
-Broke up with Luis, its not him, its me hahaha no I seriously just cant train that early in the morning. Plus now I can go to a MUCH closer gym and I will probably take advantage of some extra days off to enjoy my last few months in PDC. I will still make sure to get there for the more important workouts.
And lastly āIPFā Competition Update: we can wear what ever we want, no singlets required hahaha this is going to be a shit show and I am so mad I am not healthy and also this is the perfect environment for a 1st comp for all of us.
MONDAY PM
Delts
TUESDAY PM
Bloody Deads (literally)
3-3-2-1s @
155-245-335-425
515-565-605
Then some singles at 475 until I riipped a thumb callous off like an idiot.
I saw the thumb callous was going but I thought I had one more. I didnt bring straps because I didnt even plan on training. I was actually running an errand when I realized a crossfit gym was on the way so why not.
As for the bloody, shins got tore on like 1st or 2nd set and my shoulder started randomly bleeding. I felt like one of the big powerlifters who get nose bleedsā¦from my shoulder.
WEDNESDAY BENCH
3s @
135-225-275-315
335-355
Board Press
Minimal Rowing
Stretch
Yea just an off dayā¦for a while. Between rehabbing, being beat the fk up and probably a little burned out and my enthusiasm for assistance work has suffered.
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Iām sure youāve posted it, but I either missed it or have forgotten. Where are you moving to? For work? Pure curiosity, I think it would be tough to leave a place like PDC! (Never been, just looked into it for a potential vacation destination)
Iāve been experimenting with the Old English deadlift/Hybrid Deadlift. I think if I also combine some wrist wraps with hook grip, I could pull it off without Loosing my grip
Torreon, its in the north mexico. Sofiās family is there and if we are going to start a life we want them closer than here.
That is reassuring and what is the Old English Dead?
And what you have all been really waiting forā¦that smoothed out chubby bubble doing some semi-nude yoga:
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From what Iāve been reading itās similar to the Hybrid deadlift, but itās a bit like conventional in that your feet are closer, but you have your hands inside your legs like you would a sumo stance. Itās different from the hybrid or squat stance deadlift in that your feet are a lot lot closer together. Thatās really all the info Iām getting on it.
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Try to keep this short and readable as possible:
Right SI Joint is the size of a marble and is painful pretty much all the time most likely caused by trying to Squat then Dead then Row on consecutive days with no off days.
Pretty sick of pause work and rehab in general so I am starting my new split tomorrow with real training. I will still be doing Pause Squats for my warm up sets. This should allow me to get three 5-3-1+ blocks in pre contest.
Aside from the split I am also going to add back in a ton of variety to āPull Dayā which will be a lot lighter and more of an active rehab day. The whole reason I started lifting was to be more capable and to fix pains from weakness. It seems my mind is yearning while my body can not. Cāest La Vie.
The construction workers outside are Rickrolling me as we speak those sick weirdos.
So after a few weeks of being flexible I am right where I started needing to lose 4kg in 3 weeks and I still think this is doable. I have cut 4kg water weight twice while being about 40 pounds lighter but that isnt really in the spirit of my needs. Ultimate goal is to get to 90kg.
TODAYs Back Rehabish
Back X supa set Rev Crunch
Barbell Row 12s up to 185
Tire Flips supaset Pullups
1 Set of Dumbell Rows
Curls
NEW SPLIT:
Hahaha you have been rickrolledā¦
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You sound like me! Youāre trying to heal/improve something and getting worse or hurting other things. Apparently it goes against nature to groom your body to perform at a high level.
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My fingers are certainly long enough, and I personally donāt like hook gripping myself. I honestly donāt think hook gripping is that good unless you are cleaning, snatch, or doing some pulling exercise for the two. Just pull with straps in training, train your grip with heavy holds and grippers, etc then pull under over in competition.
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