[quote=“DaCharmingAlbino, post:1719, topic:162674”]
…but what if I die before that?
“Always look on the bright side of life…(whistling…)”
Fine then. Dump your Fronts/Zercher volume, then push past your squat PR, while working in your new stuff, and doing whatever else you do and stuff…and don’t die before that.
Starting to get excited while planning out training for after the pivot week(s).
Thinking 4 days/week, 2 Lower/2 Upper, 1 each of heavy and reps/speed with rows/pullups + abs throughout. Main lift, a supplementary lift and then accessories. Regular deloads every 3-6 weeks.
Both squat and bench did pretty well last time I structured things this way and at the same body weight I am now. I was using bands and partials for the heavy squats which seemed to help a lot. Main exercises changed every 3 weeks as well.
If the hips will let me. They ache all the time now. I’m hoping that will fade over the next week or so. I think the lowered frequency will give them more time to repair between sessions in the new program.
[quote=“DaCharmingAlbino, post:1723, topic:162674”]
I think the lowered frequency will give them more time to repair between sessions in the new program.
Sounds good. ‘More time to repair’ was the point I was going for too. Glad to read your excited also…Rock On.
Viking Press handle and the post landmine arrived at the gym yesterday, so I know what I’m doing tonight: Pump sets using the implement: squats, rows and presses.
Later:
Well, I didn’t.
2019-11-06
Double DB Standing OHP
30’s,40’s,50’s, 65’s, 55’s 45’sx8
High Bar low-pin paused tempo squats (3,2,0)
135,185,225,205x5
255x1
Neutral Grip Pullup
BW 2x5
+35 3x5
Good Girl/Bad Girl Machine
120/120 3x15
Leg Extension Machine
Blur 3x8
Seated leg curl
195 3x8
That about did it.
Squats yesterday were beltless. Those leg extensions hurt right up to the outside of my hips. Frickin weird. The whole hip pan thing is weird, I haven’t figured it out yet.
I may have to squat high for a while or stay really light if I go to depth, like last night.
I’ve decided that hips are the silent killer, because it seems like so many people (especially lifters!) get hip replacements. Knee replacements? -rare (correct me if I’m wrong)
My radical theory is that back rounding when squatting deep is the “natural” way your hip (joints) put themselves in a non-injurious position. (posterior tilt) The whole “knees out” to squat (plus the maintenance of the flat back/anterior tilt), once one goes deep, is in my very humble and purely speculative opinion what puts undue stress on the hip joint(s).
Actually, maybe one doesn’t even have to go deep. I tweaked my hip doing deadlifts using the “knees out” cue because I was trying to de-emphasize back and emphasize hips (can’t be 100% sure, but that’s what I ascribe it to).
(Personal opinions/anecdotes aside) Try googling squat university hip pain -this guy has a ton of helpful! info you can read, and has a youtube channel also with hip stuff. Martins Licis checks in with this guy on stuff, so that tells me he’s legit. You probably already know this, but Martins is a 350 lbs WSM winner with the mobility of guys half his size and is extremely knowledgeable about technique and mechanics.
I think in my case it’s just been a matter of “too much goodness.” These last few months have been the most squatting I’ve ever done in terms of sets/reps and frequency. I just need to give my hips a bit of a break to recover. I’ll do that google and see what they recommend.
My accupuncturist/physio therapist tells me my IT bands are the tightest she’s experienced in her practice and that I need to knock off whatever I’m doing to make them that way. I always thought IT bands were SUPPOSED to be tight to keep the muscles in place, but, ok.
Yep… agree… thanks for the advice
I used to oly lift but as I’ve gotten older I’ve switched to the low bar squat and in particular the way Starting Strength teaches it.
I squat all ways. Last session was high bar, was doing SSB for last few weeks, and I will often ping pong between high-bar and low bar during a cycle.
Hips are getting better.
I was able to run up the stairs at work and do quick, crouched side-to-side shuttles yesterday. Not 100% or even 80% yet, but the trend is positive.
I’m not having hip problems because I’m old.
I’m having hip problems because I exceeded my recovery capacity and outpaced my body’s current ability to adapt to the training loads I imposed on it.
Age didn’t “get me”; instead, I shot myself.
I completely forgot about handstand pushups as an overhead press option.
2019-11-08
W/U
5 dips + 5 pullups + 5 high step-ups x 3 rounds
3 Clean and Press @ 135
Rear and side laterals
20’s 10+10 x 3 sets
Hammer curl+Overhead extensions
45’s 2x5and5
The main sets were stupid-hard. One bar and only stopped to change weight within each round. 90 sec rest between rounds. Went up in weight (start with press, end with DL)and then the next round went down in weight (start with DL, end with press).
I’m sorry, that doesn’t even sound like fun, especially with one bar.
It was awesome. Nice short session and I felt like I worked even though the weights were low.
Whelp, Caillor Woolam just broke the world record DL again.
Today was just ridiculous
2019-11-10
Parallel Low-Bar Box Squat(Texas Squat bar)
worked up to 285x3
Sat firm on the box, then launched. Hip didn’t like some of it, but not enough to stop me.
Low-Bar wide stance Good Morning
195x5
215x5
235 3x5
Seated Axle Press
Worked up to 125+40lbs chain x3
Standing Axle Press
95+40lbs chain 2x5
Chain didn’t touch the floor. Added some instability but the press was still good.
Viking Press handle Rows
135x8
180x8
205 3x6
Crazy. Way too easy. I’m sure those chains were heavier than 30 lbs each. I’m going to wear my glasses next time so I can weigh them and then I’ll edit this. Today was just a fucking around day, but I think I found a new favorite exercise.
Edit: Chains weighed 20 lbs. Not so crazy after all.
2019-11-11
Well, I suck at estimating chain weight. Those chains yesterday weighed 20 lbs each.
Banded DL (monster mins)
225x3
275x3
315x3
365x2
405x1
This one almost died at my knees, but I didn’t give up on it and managed to lock it out. I have no idea how much the bands added, but it was clearly enough.
High bar High Pin paused Squat
155, 195, 235, 275x3
315x1
365 (5 sec neg only)
Neutral Grip Pullups
BWx5
+35x5
+70x3
+90x2
+105x1
+70x5
+35x8
Good Girl/Bad Girl Machine
130 3x15
Sandbag Jumps (1 pick per set)
150 3x5
Sand bag Carry
150 3x75 feet.
Starting to perform the steam engine breathing correctly on these. Def makes it easier.
Kept it short because trained yesterday. This one was to get me on the MWFSat schedule. And I really wanted to try banded deadlifts and high bar partials.