Yesterday’s lift (2/5/14)
Chin ups
7 3/7 3/5 3/5 2 (The means that I regripped. I was using a different bar, and my forearms were pumped.)
Pull ups
5/4 1/3/2
Curl
70 lbs for 10/10/10/10/5
Face pulls
10x50
10x65
10x80
10x87.5
10x87.5
10x87.5
10x87.5
10x87.5
10x87.5
10x87.5
10 5 5x72.5
20x50
Rear Lateral Raise
20 lb dumbbells for sets of 10/10/10/10/10/10/10
I felt like my form was off and that I was tired. I didn’t sleep or eat well at all yesterday.
Here is the SQWAAAAT workout from today (2/6/14).
SQWAAAAT
10xBW
5xBW
10x45
5x45
5x95
5x135
5x185
5x225
5x250
5x290
5x330 (No fail. The bar started to feel heavy, so I racked it. Knee felt ok. I got the prescribed reps.)
(At this point in time, I began to feel like I bitched out when shit got tough. It bothered me a lot.)
7x330 (No fail. My pride got the best of me. I got 7 with 325 last month. Not sure if PR or not.)
2x315 (Just stripped the small plates, took a few big breaths and tried to get more reps. Wasn’t happening.)
1x290 (I was whooped at this point. This rep was a grinder. I didn’t have 4 more in me so I racked it.)
(I just decided that I got enough work for the day and I don’t want to risk my knee anymore than I already did. My back was on fire from the pressure of the bar on it.)
Leg Press
10x400 (This is usually a set of 20, but I only did 10 for some reason.)
10x490
10x600 (Slow controlled reps.)
6x690 (This was a set of 5 last week.)
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present. Not a bad day. I just felt tired after my second big set of squats. I am happy with how that went though. Usually I couldn’t squat my big weight for the day and then come back and get more reps on a second set.
I will post later about my knee if anything new comes up.
Had a hard time getting my last post in my log to go up. Not sure whats up with that.
[quote]trivium wrote:
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present.[/quote]
Trivium, if you recall from our prior conversations, one of the things I mentioned is that since the injury, your body has been making subtle changes in the way it moves. It compensates for the injury by altering its movement patterns. And this can, and often does, lead to other issues. I’ve seen this time and time again in the weight room and on the playing field.
And, although the leg press does not require as much stability as a traditional squat, it also limits hip extension. And this can often transfer the load to…you guessed it, the knees. Furthermore, where you place your feet on the leg press will also dictate how much hamstring complex will assist (generally, higher the feet, more hamstring complex involvement).
I don’t know if you’re aware of the Lombard paradox. It takes place in a squatting pattern in which the hamstring complex actually assists in the movement. If your feet are low (or low-ish) when doing the leg press, this, along with the inability to optimally extend the hip can actually cause more harm than good for you at this particular time.
I’m not anti-leg press per se, but these are some of the things you need to be aware of.
Whether the MRI shows something significant such as a sprain or not, you’d be much better off incorporating some type of corrective work that addresses the imbalances you have. This ain’t sexy but it has a much higher rate of getting you on the road to injury-free PRs.
[quote]56x11 wrote:
[quote]trivium wrote:
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present.[/quote]
Trivium, if you recall from our prior conversations, one of the things I mentioned is that since the injury, your body has been making subtle changes in the way it moves. It compensates for the injury by altering its movement patterns. And this can, and often does, lead to other issues. I’ve seen this time and time again in the weight room and on the playing field.
And, although the leg press does not require as much stability as a traditional squat, it also limits hip extension. And this can often transfer the load to…you guessed it, the knees. Furthermore, where you place your feet on the leg press will also dictate how much hamstring complex will assist (generally, higher the feet, more hamstring complex involvement).
I don’t know if you’re aware of the Lombard paradox. It takes place in a squatting pattern in which the hamstring complex actually assists in the movement. If your feet are low (or low-ish) when doing the leg press, this, along with the inability to optimally extend the hip can actually cause more harm than good for you at this particular time.
I’m not anti-leg press per se, but these are some of the things you need to be aware of.
Whether the MRI shows something significant such as a sprain or not, you’d be much better off incorporating some type of corrective work that addresses the imbalances you have. This ain’t sexy but it has a much higher rate of getting you on the road to injury-free PRs.
[/quote]
You need to post more often
[quote]chobbs wrote:
[quote]56x11 wrote:
[quote]trivium wrote:
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present.[/quote]
Trivium, if you recall from our prior conversations, one of the things I mentioned is that since the injury, your body has been making subtle changes in the way it moves. It compensates for the injury by altering its movement patterns. And this can, and often does, lead to other issues. I’ve seen this time and time again in the weight room and on the playing field.
And, although the leg press does not require as much stability as a traditional squat, it also limits hip extension. And this can often transfer the load to…you guessed it, the knees. Furthermore, where you place your feet on the leg press will also dictate how much hamstring complex will assist (generally, higher the feet, more hamstring complex involvement).
I don’t know if you’re aware of the Lombard paradox. It takes place in a squatting pattern in which the hamstring complex actually assists in the movement. If your feet are low (or low-ish) when doing the leg press, this, along with the inability to optimally extend the hip can actually cause more harm than good for you at this particular time.
I’m not anti-leg press per se, but these are some of the things you need to be aware of.
Whether the MRI shows something significant such as a sprain or not, you’d be much better off incorporating some type of corrective work that addresses the imbalances you have. This ain’t sexy but it has a much higher rate of getting you on the road to injury-free PRs.
[/quote]
You need to post more often[/quote]
Thanks.
[quote]56x11 wrote:
[quote]trivium wrote:
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present.[/quote]
Trivium, if you recall from our prior conversations, one of the things I mentioned is that since the injury, your body has been making subtle changes in the way it moves. It compensates for the injury by altering its movement patterns. And this can, and often does, lead to other issues. I’ve seen this time and time again in the weight room and on the playing field.
And, although the leg press does not require as much stability as a traditional squat, it also limits hip extension. And this can often transfer the load to…you guessed it, the knees. Furthermore, where you place your feet on the leg press will also dictate how much hamstring complex will assist (generally, higher the feet, more hamstring complex involvement).
I don’t know if you’re aware of the Lombard paradox. It takes place in a squatting pattern in which the hamstring complex actually assists in the movement. If your feet are low (or low-ish) when doing the leg press, this, along with the inability to optimally extend the hip can actually cause more harm than good for you at this particular time.
I’m not anti-leg press per se, but these are some of the things you need to be aware of.
Whether the MRI shows something significant such as a sprain or not, you’d be much better off incorporating some type of corrective work that addresses the imbalances you have. This ain’t sexy but it has a much higher rate of getting you on the road to injury-free PRs.
[/quote]
I was aware of the foot placement thing, but I didn’t know that it had a name haha.
I hang my toes off the top of the press because, not only do I squat low bar and I feel that has greater carry over, but I also believe that raw squatting is a quad dominant exercise so it helps to balance everything out.
As for the other stuff, I have been working on trying to incorporate more stretching.
I have always done a basic RTC warm up (YTWL and Apley scratch) before pressing movements.
For lower body though, I have been lacking a bit. I am now making a conscious effort to do the limber 11, wall sits for time, and shoulder dislocations (gradually with the last 2 of course) on my off days.
My appointment with sports medicine is tomorrow, so I will get the results of my MRI there.
I should add that I did play basketball two days ago, and my knee was stiff about 3 hours after playing. I wasn’t sitting comfortably though, so that may have played into it all.
Thanks for posting man. If you have any recommendations for prophylactic stretching routines, I would be all ears.
Today’s lift. (2/9/14)
Bench Press
20x45
10x45
5x135
5x175
5x205 (Paused. Felt heavy.)
10x230 (No fail. All paused for a 2 count. Happy with this. Felt real light, so I called it at 10.)
5x205 (Paused.)
6x185 (TNG. No fail, I just did 6.)
Incline Dumbbell Bench Press
80 lb dumbbells for sets of 10/10/10/10/5
(Left shoulder felt kind of odd with this. No pain, but odd. These felt better last week, but I had different dumbbells and a different gym then too. Felt rushed with these because the gym was gonna close early. I hate my gym.)
Kroc Row
130 lb dumbbell for sets of 10/10/10/5
100 lb dumbbell for a set of 10
(Not happy with these. I was rushed because the gym was closing, and felt like I was getting better reps with my right side in the beginning, but I had a good pump in my left at the end that was absent in the right. Tomorrow I will just kill my back with a marathon lift. I need more back.)
Tomorrow I will do back and triceps. I need to do more for my back and tris. I may update this log later.
You’re getting strong as shit dude.
[quote]trivium wrote:
[quote]56x11 wrote:
[quote]trivium wrote:
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present.[/quote]
Trivium, if you recall from our prior conversations, one of the things I mentioned is that since the injury, your body has been making subtle changes in the way it moves. It compensates for the injury by altering its movement patterns. And this can, and often does, lead to other issues. I’ve seen this time and time again in the weight room and on the playing field.
And, although the leg press does not require as much stability as a traditional squat, it also limits hip extension. And this can often transfer the load to…you guessed it, the knees. Furthermore, where you place your feet on the leg press will also dictate how much hamstring complex will assist (generally, higher the feet, more hamstring complex involvement).
I don’t know if you’re aware of the Lombard paradox. It takes place in a squatting pattern in which the hamstring complex actually assists in the movement. If your feet are low (or low-ish) when doing the leg press, this, along with the inability to optimally extend the hip can actually cause more harm than good for you at this particular time.
I’m not anti-leg press per se, but these are some of the things you need to be aware of.
Whether the MRI shows something significant such as a sprain or not, you’d be much better off incorporating some type of corrective work that addresses the imbalances you have. This ain’t sexy but it has a much higher rate of getting you on the road to injury-free PRs.
[/quote]
I was aware of the foot placement thing, but I didn’t know that it had a name haha.
I hang my toes off the top of the press because, not only do I squat low bar and I feel that has greater carry over, but I also believe that raw squatting is a quad dominant exercise so it helps to balance everything out.
As for the other stuff, I have been working on trying to incorporate more stretching.
I have always done a basic RTC warm up (YTWL and Apley scratch) before pressing movements.
For lower body though, I have been lacking a bit. I am now making a conscious effort to do the limber 11, wall sits for time, and shoulder dislocations (gradually with the last 2 of course) on my off days.
My appointment with sports medicine is tomorrow, so I will get the results of my MRI there.
I should add that I did play basketball two days ago, and my knee was stiff about 3 hours after playing. I wasn’t sitting comfortably though, so that may have played into it all.
Thanks for posting man. If you have any recommendations for prophylactic stretching routines, I would be all ears.[/quote]
Just to clarify on the Lombard paradox, this applies more to an actual squat. As you know, the leg press (to some degree) mimics the squat. However, there are several things lost in translation (such as full hip extension).
So what I meant to say is that when using the leg press, it would be debatable just how much of the Lombard paradox will occur (many factors such as machine design, physical size of the trainee, etc.)
Therefore, to make sure you recruit the hamstring complex when doing the leg press, use the high feet placement. The fact that you already do this is a bit serendipitous and I only mentioned it earlier because I wasn’t sure where you place your feet.
I will caution you regarding machine-based work. Just because the stability has been eliminated (or significantly reduced) does NOT mean you’re guaranteed a safe workout. I’ve said this repeatedly; it won’t surprise me one bit if your body is subtly favoring the non-injured leg. This has the potential to lead to over use issues for what is currently the “healthy” leg.
I don’t know what is in the Limber 11 but I do know that DeFranco’s earlier version (I think he called it agile 8 or something) has a movement called the sleeper stretch.
I am NOT sold on the efficacy of this as I’ve noticed it tends to stretch the posterior capsule. This is an area in which I do not believe most people need more mobility. Of course, there will always be exceptions. However, there are safer alternatives such as the cross body stretch.
In general (again there are exceptions which I won’t go into), stretching pre and during the workout should be light to moderate. RPE of 6 or less out of 10 and a duration no longer than 15-30 seconds. If the stretch is aggressive and/or prolonged, the Golgi tendon organ can be activated and down regulate the muscle. This is one of the reasons stretching got a bad rap; people stretched too hard to too long prior to training or competition, their power output suffered, and they threw the baby out with the bath water.
Judicious use of moderate smr/static stretching can improve mobility which will lead to performance gains and help injury prevention.
Here is one example that applies to you. You mentioned the YTWLs. After a general warm up to raise overall body temp, foam roll the T spine. Then, in between sets of the YTWLs, take a tennis ball (or something similar) and smr the pec minor, followed by a stretch that targets the area (also squeeze the scap towards the spine while stretching to help the process). Then perform your next set of the YTWLs. Then smr/static stretch again. You will notice that your mobility will gradually improve. This will lead to getting more out the YTWLs.
DO NOT get aggressive on the smr/static stretch if you are doing the YTWLs prior to benching (or any other activity in which you need your pecs to fire maximally). Remember: we do not want to down regulate that muscle to the point it negatively alters performance.
However, if you are performing the YTWLs AFTER pressing or on an easy day, feel free to experiment with a slightly more effort on the smr/static stretch. This is also a good time to try PNF stretching and see if you benefit from it.
The above is just one example of how to integrate mobility work into your program.
People devote so much time to the strength gaining aspect, they are doing themselves a disservice by ignoring the plain Jane things. As is often the case in life, sexy is fun and exciting but often lets you down if that’s all you chase.
When you work with the medical team, they will get specific on various protocols and techniques. Let’s just keep our fingers crossed and hope they take pride in their jobs. Regardless, the ball is now in their court because they’re the ones directly working with you. Therefore, I have little choice but to defer the matter to them. This, obviously, also applies to the other aspects of your treatment. Just be sure to be an active participant that asks questions and isn’t shy about giving them feedback - good and bad.
In closing, I posted in this thread because we first met in the injury subforum and I pride myself on following up as long as the other party is open minded and respectful, which you have been. Just know that my schedule is getting more and more busy and I will be posting less because…well, something has to give.
Best of luck.
[quote]56x11 wrote:
[quote]trivium wrote:
[quote]56x11 wrote:
[quote]trivium wrote:
(I felt like my form was off on the leg press. Something felt different than usual.)
Some knee discomfort setting up for the leg press was present.[/quote]
Trivium, if you recall from our prior conversations, one of the things I mentioned is that since the injury, your body has been making subtle changes in the way it moves. It compensates for the injury by altering its movement patterns. And this can, and often does, lead to other issues. I’ve seen this time and time again in the weight room and on the playing field.
And, although the leg press does not require as much stability as a traditional squat, it also limits hip extension. And this can often transfer the load to…you guessed it, the knees. Furthermore, where you place your feet on the leg press will also dictate how much hamstring complex will assist (generally, higher the feet, more hamstring complex involvement).
I don’t know if you’re aware of the Lombard paradox. It takes place in a squatting pattern in which the hamstring complex actually assists in the movement. If your feet are low (or low-ish) when doing the leg press, this, along with the inability to optimally extend the hip can actually cause more harm than good for you at this particular time.
I’m not anti-leg press per se, but these are some of the things you need to be aware of.
Whether the MRI shows something significant such as a sprain or not, you’d be much better off incorporating some type of corrective work that addresses the imbalances you have. This ain’t sexy but it has a much higher rate of getting you on the road to injury-free PRs.
[/quote]
I was aware of the foot placement thing, but I didn’t know that it had a name haha.
I hang my toes off the top of the press because, not only do I squat low bar and I feel that has greater carry over, but I also believe that raw squatting is a quad dominant exercise so it helps to balance everything out.
As for the other stuff, I have been working on trying to incorporate more stretching.
I have always done a basic RTC warm up (YTWL and Apley scratch) before pressing movements.
For lower body though, I have been lacking a bit. I am now making a conscious effort to do the limber 11, wall sits for time, and shoulder dislocations (gradually with the last 2 of course) on my off days.
My appointment with sports medicine is tomorrow, so I will get the results of my MRI there.
I should add that I did play basketball two days ago, and my knee was stiff about 3 hours after playing. I wasn’t sitting comfortably though, so that may have played into it all.
Thanks for posting man. If you have any recommendations for prophylactic stretching routines, I would be all ears.[/quote]
Just to clarify on the Lombard paradox, this applies more to an actual squat. As you know, the leg press (to some degree) mimics the squat. However, there are several things lost in translation (such as full hip extension).
So what I meant to say is that when using the leg press, it would be debatable just how much of the Lombard paradox will occur (many factors such as machine design, physical size of the trainee, etc.)
Therefore, to make sure you recruit the hamstring complex when doing the leg press, use the high feet placement. The fact that you already do this is a bit serendipitous and I only mentioned it earlier because I wasn’t sure where you place your feet.
I will caution you regarding machine-based work. Just because the stability has been eliminated (or significantly reduced) does NOT mean you’re guaranteed a safe workout. I’ve said this repeatedly; it won’t surprise me one bit if your body is subtly favoring the non-injured leg. This has the potential to lead to over use issues for what is currently the “healthy” leg.
I don’t know what is in the Limber 11 but I do know that DeFranco’s earlier version (I think he called it agile 8 or something) has a movement called the sleeper stretch.
I am NOT sold on the efficacy of this as I’ve noticed it tends to stretch the posterior capsule. This is an area in which I do not believe most people need more mobility. Of course, there will always be exceptions. However, there are safer alternatives such as the cross body stretch.
In general (again there are exceptions which I won’t go into), stretching pre and during the workout should be light to moderate. RPE of 6 or less out of 10 and a duration no longer than 15-30 seconds. If the stretch is aggressive and/or prolonged, the Golgi tendon organ can be activated and down regulate the muscle. This is one of the reasons stretching got a bad rap; people stretched too hard to too long prior to training or competition, their power output suffered, and they threw the baby out with the bath water.
Judicious use of moderate smr/static stretching can improve mobility which will lead to performance gains and help injury prevention.
Here is one example that applies to you. You mentioned the YTWLs. After a general warm up to raise overall body temp, foam roll the T spine. Then, in between sets of the YTWLs, take a tennis ball (or something similar) and smr the pec minor, followed by a stretch that targets the area (also squeeze the scap towards the spine while stretching to help the process). Then perform your next set of the YTWLs. Then smr/static stretch again. You will notice that your mobility will gradually improve. This will lead to getting more out the YTWLs.
DO NOT get aggressive on the smr/static stretch if you are doing the YTWLs prior to benching (or any other activity in which you need your pecs to fire maximally). Remember: we do not want to down regulate that muscle to the point it negatively alters performance.
However, if you are performing the YTWLs AFTER pressing or on an easy day, feel free to experiment with a slightly more effort on the smr/static stretch. This is also a good time to try PNF stretching and see if you benefit from it.
The above is just one example of how to integrate mobility work into your program.
People devote so much time to the strength gaining aspect, they are doing themselves a disservice by ignoring the plain Jane things. As is often the case in life, sexy is fun and exciting but often lets you down if that’s all you chase.
When you work with the medical team, they will get specific on various protocols and techniques. Let’s just keep our fingers crossed and hope they take pride in their jobs. Regardless, the ball is now in their court because they’re the ones directly working with you. Therefore, I have little choice but to defer the matter to them. This, obviously, also applies to the other aspects of your treatment. Just be sure to be an active participant that asks questions and isn’t shy about giving them feedback - good and bad.
In closing, I posted in this thread because we first met in the injury subforum and I pride myself on following up as long as the other party is open minded and respectful, which you have been. Just know that my schedule is getting more and more busy and I will be posting less because…well, something has to give.
Best of luck. [/quote]
Thanks man. I do my YTWL’s for one set before I start my warmups with lots of reps with the bar only. I don’t get carried away with that stuff. My roomate in college was a fantastic track and field athlete, and being in the HS field I have been warned of the aggressive stretch routines that people attempt. I just want to promote flexibility, not destroy the hell out of my tendons/ligaments. I am a big proponent of building. You cant build if you break.
Thanks for all the help. I do know all about getting busy and losing time to be able to get on here and message people. Best of luck to you!
Yesterday I had a productive day. I went to my appointment with the ortho/sports medicine doc. He said that the MRI showed no real damage that should prevent me from lifting at the moment and to just ease up or stop if I feel pain. He said to come back in 3-6 months if the pain doesn’t go away and he will re-evaluate it. He was actually really supportive of my PL goals, and interested my schooling. I am very happy with this.
He did say that my PCL looked “odd but not injured” and that the radiologist read the MRI as having a low grade ACL injury with slight fluid accumulation surrounding it. He however disagreed and said that it looked absolutely fine. He also said that my exam was completely normal, and not to worry about going heavy. Again, he said to just watch out for pain. As for the stiffness, he said to continue to stretch out/warm up well/work it through the range of motion, and to take something like Aleve.
He also said that it was likely my stretching routine was also more advanced than anything he could give me and to continue with that. This was what the other docs said as well.
I will continue to update.
Yesterday’s lift (2/10/14).
T Bar Row
10x25
10x50
10x75
10x100
10x125
10x150
10x175 (Mostly better reps that last time.)
10x150
10x150
10x125
10x125
10x100
10x100
10x100
10x100 (These were all quality reps. I was able to focus very well yesterday on form and squeezing.)
Rope Cable Pushdowns
10x50
10x50
10x50 (Not real great reps. Started to rest pause to get reps at around 8. Had to do it that way for the rest of the workout.)
10x50
10x50
10x42.5
10x42.5
10x42.5
10x42.5
10x30
10x30 (I really tried to focus on the quality of the reps the whole time.)
Felt pretty good. Had some good pumps going between my scapulae and in my triceps.
Today my back and triceps feel great. I think I had a quality lift yesterday.
Later I will do one set of each of the following:
Limber 11.
Wall sit for 2 minutes while holding a broom handle on my back.
YTWL.
Apley scratch stretching.
Shoulder dislocations. (Hopefully I can find my bands. Still looking for those things.)
Random knee stuff with a rolled up towel and what not.
I will do it this way to sort of alternate the dynamic and static stretches.
I will log when I do it.
Seems like you have gotten a lot of good information regarding your knee issues.
I have a question, I did not see any single leg work in your log e.i. lunges, single leg squats, single leg deadlift variations, (I did see leg curls, machine based? which may or may not be performed bilaterally).
Maybe I missed something?
But as I was reading your log and then came to the knee issue, single leg work was the first thing to come to my mind.
Again I’m not pissing on you for not doing single leg work, just curious. Single leg work is just another tool, maybe it isn’t the time and place for it your your current cycle/ block.
I’m sure you know what your doing and your doctor and/or PT team are well ahead of the curve than me.
And about your knee, I went over the injuries and rehab to read up on the “injury” and again the first thing that came to my mind was maybe you need some ART done. (it sounds very similar to something I dealt with) Of course you would need the go ahead from your doc. or whoever is treating you, but you get my drift. Maybe the hit that you took on the lateral aspect of the knee “freed” up some “stuff” and might have shifted some things in there and over the course of squatting, pulling, walking and hell even talking your knee was figuring out how to get back to homeostasis in the most pain free way without additional loading forcing it to preform in this new position (this kind of ties into what 56x11 said earlier, or at least in mind it does .)
Then again I’m not an expert. Just offering some advice about the ART.
Good luck bro.
[quote]trivium wrote:
Yesterday I had a productive day. I went to my appointment with the ortho/sports medicine doc. He said that the MRI showed no real damage that should prevent me from lifting at the moment and to just ease up or stop if I feel pain. He said to come back in 3-6 months if the pain doesn’t go away and he will re-evaluate it. He was actually really supportive of my PL goals, and interested my schooling. I am very happy with this.
He did say that my PCL looked “odd but not injured” and that the radiologist read the MRI as having a low grade ACL injury with slight fluid accumulation surrounding it. He however disagreed and said that it looked absolutely fine. He also said that my exam was completely normal, and not to worry about going heavy. Again, he said to just watch out for pain. As for the stiffness, he said to continue to stretch out/warm up well/work it through the range of motion, and to take something like Aleve.
He also said that it was likely my stretching routine was also more advanced than anything he could give me and to continue with that. This was what the other docs said as well.
I will continue to update.[/quote]
SHOCKER!!!
Wheres 59 at now?
Good job with your PL goals man, your one strong mother huncher.
Hey guys. I gotta get to church before I go to a monster truck rally where I will likely drink enough beer to slay a small rhino. I have two workouts to log one from 2/15/14 (Press) and one from 2/12/14 (Deadlift).
I did the limber 11 a few days ago and I believe the piriformis stretches caused me some lingering discomfort. Nothing else has changed. I may actually have hit two PR lifts.
I have been jammed for time and will get back to everyone ASAP.
Thank you for reading and helping me on my way to 4/3/5!
Deadlift workout from 2/12/14.
Deadlift
5x135
5x185
5x225
3x275
5x290
5x335
8x375 (Couldn’t get my shoulders locked out on the last rep. I did get it up though. Long hold on last rep. Not happy with this.)
5x335 (Long hold on last rep.)
5x290 (Used towels. Long hold on last rep.)
Leg Curl
10x60
10x80
10x100
10x120
10x130
8x130 (Dead stoppers. This is one more on this set than last week even though that rep wasn’t of great quality.)
15x100
15x100
15x100 (This was a set of 10 last week.)
15x100 (This was a set of 10 last week.)
10x70 (Special attention to form.)
(Felt like I had good form with all of these reps.)
I feel like I need to pay more attention to my DL form. Oh well, I will see how things go and try to clean it up a bit as I go.
Press workout from 2/15/14.
Press
5x45
5x95
3x125
3x140
5x160 (Paused. Almost got 6. Happy with this.)
5x140 (Paused. No fail.)
10x135 (TNG no fail.)
5x125
Dips
10/10/10/10/5/5 (Form felt odd here. I felt like my left was being worked better than my right.)
Drove home to use my own Pull Up bar after dips.
Pull Ups
10/9/8/7/6/6/5/5/5
Felt OK about this lift. I don’t know.
Yesterday’s lift (2/17/14).
Chin Ups
10/8/8/6/6/5
(The 5th set had some garbage reps here. I have to make sure that I am using more strict form I don’t want to make a habit out of kipping or anything like that. The 6th set was more strict form. I didn’t like the chin up bars I had to use at the gym today.)
Chin Ups in 10 minutes
3/3/3/3/4/3/3 (All good reps)
Face pulls
10x50
10x65
10x80
10x87.5
10x87.5
10x87.5
10x87.5
10x87.5
10x87.5
10x87.5
20x72.5
20x50 (All of these were good sets with quality reps.)
Curls
70 lbs for sets of 10/10/10/10/5
Rear Lateral Raise
20 lb dumbbells for sets of 10/10/10/10/10/10/10
Some audible noises from my shoulders when I move my hands in to do chin ups. It is odd, but there is no pain. Not worrisome, but I thought I would make a note. This was a decent lift. It took forever though. My girlfriend started making trouble and that slowed me way down.