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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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@mrodock, crooked swing sets are a good start to an emergency room visit.
Friggin' spotters. I mean really. How hard is it to sit back and NOT TOUCH THE FRIGGIN BAR!!! I understand that some bodybuilder-types and even some strength trainers like to go to failure and beyond by having people assist. I'm not one of those. I get to my sticking point. The bar is not moving quickly, but it's moving. So, when I see the spotter moving in, I say no. At that point, he starts grabbing the bar and I'm telling him NO NO NO NO. After that, he says "you can go ahead and do another rep" and I try to explain to him that that's not the point. It's not a day for singles, it's for doubles. That is the exact reason I prefer having Kaysie give me hand-offs. She's tiny, but all I need is help unracking. Let me push until the lift fails. That really pissed me off.
On close-grip incline, I missed a rep with 315, so I had to repeat that set. I was being distracted by the fairer sex in spandex. I really don't handle distractions like that very well, so I counter by being even more rude than already. Sometimes this backfires and they just chatter like little hens for 15minutes without taking a breath. Being a happily married man means I have to do all of the "window shopping" that I can, but not at the gym or on the golf course. Anyway, I am just going to coast thru the rest of the week and get ready to post some big numbers next week.
Bench
315 x2 x1 @8 81% 630
350 x2 x1 @9 90% 700
370 x1 x1 @9 95% 370
Close-Grip Incline Bench
275 x2 x1 @8 86% 550
315 x1 x1 @10 98% 315
315 x2 x1 @9 98% 630
Military Press
135 x6 x1 @7 69% 810
185 x2 x1 @10 95% 370
155 x6 x1 @8.5 80% 930
155 x6 x1 @9 80% 930
SA Low Pulley Row(Standing)
100 x8 x1 @8 66% 800
100 x8 x1 @8 66% 800
100 x8 x1 @8 66% 800
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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Ok, so apparently it is time for a deload. The numbers are dropping severely and the tiredness is still there. I think everything (the sickness, the dirt, and the workouts) have taken me to the limit. 455 on deads and squats felt heavier than life itself. I'm not sure if I will finish next weeks workout or not. I will play it by ear.
Deadlift
405 x2 x1 @8.5 85% 810
455 x2 x1 @10 95% 910
Pause Squats (2ct)
405 x2 x1 @9 85% 810
455 x2 x1 @10 95% 910
GM
135 x6 x1 @7 68% 810
135 x6 x1 @7 68% 810
135 x6 x1 @7 68% 810
135 x6 x1 @8 68% 810
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novaeer
Level 1
Join date: Jun 2007
Location: Virginia, USA
Posts: 885
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I'd just drop everything down to 60-70% for the next couple of sessions. You haven't really deloaded for a while so I think you've earned it. |
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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for some reason, the original post didn't go thru. So, to make a long story short: I took the week off and let my back and pec heal. Feeling good. Workout on Sunday was an epic fail. It was like I suffered from heat exhaustion after squatting, so I almost passed out and called it a day when I could stand without puking. Yesterday's chest workout was much better. My thighs are still burning from Sunday's squats, so I will have to man up for tomorrow's session. Blah blah blah.
3/8/10
Squat
385 x5 x1 @8 70% 1925
425 x5 x1 @9 77% 2125
405 x5 x1 @9 73% 2025
3/9/10
Bench
225 x5 x1 @7 56% 1125
275 x5 x1 @8 68% 1375
300 x5 x1 @8 74% 1500
275 x5 x1 @7.5 68% 1375
SA DB Incline Bench
70 x5 x1 @8 56% 350
85 x5 x1 @8 68% 425
95 x5 x1 @8.5 76% 475
Bent-Over Rows
205 x8 x1 @8.5 67% 1640
205 x8 x1 @8 67% 1640
205 x8 x1 @8 67% 1640
Tate Press
40 x10 x1 @7 45% 400
50 x8 x1 @8 57% 400
60 x8 x1 @9 68% 480 |
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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My legs were still feeling Sunday's pathetic breakdown that I suffered. My right quad has been freakishly tight, so my wife did some deep tissue work. Good lord, she really enjoys causing me pain. It does feel much better today, but it will take a few more sessions for it to get better. Some modifications are in order for my program, the foremost being the secondary lifts will not intentionally go into the 9 or 10 RPE level's.
Those will most likely be straight sets at whatever weight is an 8 that day until it's an 8.5 or easy 9. After the meet, I am going back to three sessions a week with squat and bench being on day's 1 and 3 and dead's being on day 2. The reason for the latter change is that I believe that I recover better on a 3-on/4-off, therefore I will be able to maximize my efforts.
It will end up looking like a 5x5/Russian Peaking Cylce conglomeration, which is the intent. But that will be in 9-10wks. Right now, my focus is to peak for the meet. I have gained strength on all three lifts, the goal is to have it maximized on the platform (not in the gym). The first part of that is staying relatively healthy over the next 7 weeks.
If none of this makes sense, don't be surprised. I am trying to work and write this simultaneously.
Deadlift
315 x3 x1 @7 66% 945
365 x3 x1 @8 76% 1095
385 x3 x1 @8 80% 1155
Pause Squats (2ct)
315 x3 x1 @8 80% 945
315 x3 x1 @8 80% 945
315 x3 x1 @8 80% 945
RDL
135 x8 x1 @7 40% 1080
225 x8 x1 @8 66% 1800
225 x8 x1 @8 66% 1800
Standing Crunches
80 x10 x1 @7 53% 800
100 x8 x1 @8 66% 800
100 x8 x1 @8 66% 800
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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7 Weeks
Just working on exploding on the bench and loosening up. Now, is the time to start the REAL prep work for the meet. My wrists were the only thing bothering me last night. But once I got to the floor press, everything felt good.
My bodyweight is down to the 277 neighborhood, so I'm not worried about making weight at this point. I can't wait to get in the squat rack Sunday and redeem myself for the physical breakdown.
Bench (3-0-1)
225 x5 x1 @7 61% 1125
275 x5 x1 @8 74% 1375
275 x5 x1 @8 74% 1375
275 x5 x1 @7.5 74% 1375
Floor Press
275 x5 x1 @8 74% 1375
275 x5 x1 @8 74% 1375
275 x5 x1 @8 74% 1375
SA DB Press
50 x8 x1 @7 48% 400
60 x8 x1 @8 57% 480
70 x8 x1 @8.5 67% 560
V-Grip Pulldowns
140 x8 x1 @8 66% 1120
140 x8 x1 @8 66% 1120
140 x8 x1 @8 66% 1120
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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Work has been hectic, so I haven't been able to keep track of the log as well as before. Anyway, I have a pretty serious issue brewing, my knee tendonitis is back and it's pretty severe. I am pretty sure it's from the reps on deadlifts. I say that because I have been squatting like crazy for the past 18months and I've had my share of tweaks, but NOTHING like this one. I can squat for a few reps and when it comes time to pull, I just can't bend. The pain is pretty severe. Today, it felt better than it has in 3 weeks, but I know it's still there. I will probably work light tomorrow on squats and deads.
Upper body work is going like it has been, which is well. I have been tight and 275 feels heavy, but when I press, I feel like a machine.
May 1st is up in the air right now. There's another meet in July that I can hit, so I won't sweat it if I don't make this one. I know I can still squat, I just don't know about dead's. I will know better over the next couple of weeks. I don't think I'm going to miss it, but I'm not sure.
3/15/10
Squat
405 x5 x1 @8.5 72% 2025
445 x5 x1 @9.5 79% 2225
405 x1 x1 @8 72% 405
3/16/10
Bench
275 x5 x1 @8 74% 1375
295 x5 x1 @8.5 76% 1475
310 x5 x1 @9 77% 1550
285 x5 x1 @8.5 76% 1425
SA DB Incline Bench
70 x5 x1 @7 71% 350
85 x5 x1 @8 74% 425
110 x5 x1 @10 80% 550
85 x5 x1 @8.5 76% 425
Bent-Over Rows
225 x8 x1 @9 68% 1800
225 x8 x1 @8 66% 1800
225 x8 x1 @8 66% 1800
245 x6 x1 @10 77% 1470
Tate Press
55 x8 x1 @8 66% 440
65 x8 x1 @8.5 67% 520
75 x8 x1 @10 71% 600
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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Thanks, mrodock.
I was kind of worried going into the gym tonight for dead's and squats, but I knew I was keeping it on the lighter side. The warmups for deads felt good, no pain in my knee. 345 felt heavier than it should, but I was ok with that. And I actually had to put a little effort into 415, but I could have pulled 5 if I had chalked up.
I did get one little twinge during dead's, but unlike last week, I could actually pull(that's a big plus). I knew pause squats were going to be painful, but I needed to move some moderate weight to feel good about making the meet in may. After 385 x3 @8, I decided to just feel out 435 for one or two reps. If one felt good I would do a second, but not a third no matter how easy it was.
I felt a pretty good twinge in my knee about 3 inches up, but it quickly subsided. It felt better than it has been, but I still walk with a noticeable limp. The brace during the day is helping, but I'm still not 100% sure about May. Looking at my numbers right now to what they were last month, I feel like crap. I will wait till after the Volume cycle to make my decision.
Deadlift
295 x3 x1 @7.5 59% 885
345 x3 x1 @8 69% 1035
415 x3 x1 @8.5 83% 1245
Pause Squats (2ct)
315 x3 x1 @7 65% 945
385 x3 x1 @8 80% 1155
435 x2 x1 @9 90% 870
RDL
225 x8 x1 @8 66% 1800
225 x8 x1 @8 66% 1800
225 x8 x1 @8 66% 1800
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novaeer
Level 1
Join date: Jun 2007
Location: Virginia, USA
Posts: 885
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undesired08 wrote:
Thanks, mrodock.
I was kind of worried going into the gym tonight for dead's and squats, but I knew I was keeping it on the lighter side. The warmups for deads felt good, no pain in my knee. 345 felt heavier than it should, but I was ok with that. And I actually had to put a little effort into 415, but I could have pulled 5 if I had chalked up.
I did get one little twinge during dead's, but unlike last week, I could actually pull(that's a big plus). I knew pause squats were going to be painful, but I needed to move some moderate weight to feel good about making the meet in may. After 385 x3 @8, I decided to just feel out 435 for one or two reps. If one felt good I would do a second, but not a third no matter how easy it was.
I felt a pretty good twinge in my knee about 3 inches up, but it quickly subsided. It felt better than it has been, but I still walk with a noticeable limp. The brace during the day is helping, but I'm still not 100% sure about May. Looking at my numbers right now to what they were last month, I feel like crap. I will wait till after the Volume cycle to make my decision.
Do you feel that you have to pull from the floor to improve your dead? If your meet is coming up soon, you might not want to drop them, but if you have time you could sub in rack pulls and RDLs or stiff-leg DLs as your main lifts. Just a thought. Also, with the knee do you think you might be getting on your toes a bit on either the squat or DL and that might be causing the problem? |
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undesired08
Level 1
Join date: Jul 2006
Location: Arkansas, USA
Posts: 845
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novaeer wrote:
undesired08 wrote:
Thanks, mrodock.
I was kind of worried going into the gym tonight for dead's and squats, but I knew I was keeping it on the lighter side. The warmups for deads felt good, no pain in my knee. 345 felt heavier than it should, but I was ok with that. And I actually had to put a little effort into 415, but I could have pulled 5 if I had chalked up.
I did get one little twinge during dead's, but unlike last week, I could actually pull(that's a big plus). I knew pause squats were going to be painful, but I needed to move some moderate weight to feel good about making the meet in may. After 385 x3 @8, I decided to just feel out 435 for one or two reps. If one felt good I would do a second, but not a third no matter how easy it was.
I felt a pretty good twinge in my knee about 3 inches up, but it quickly subsided. It felt better than it has been, but I still walk with a noticeable limp. The brace during the day is helping, but I'm still not 100% sure about May. Looking at my numbers right now to what they were last month, I feel like crap. I will wait till after the Volume cycle to make my decision.
Do you feel that you have to pull from the floor to improve your dead? If your meet is coming up soon, you might not want to drop them, but if you have time you could sub in rack pulls and RDLs or stiff-leg DLs as your main lifts. Just a thought. Also, with the knee do you think you might be getting on your toes a bit on either the squat or DL and that might be causing the problem?
I feel better, to a certain extent, pulling from the floor. I think it could be from focusing pressure too much on the balls of my feet during deadlifts. I have had a tendency of getting up on my toes with heavier weight, but my knee was "fine". It wasn't till I really started changing my dl technique that this started. But, it could also be a hip issue manifesting itself in my knee due to a change of gait.
So many people have said, go get it checked out. For many things, doctor's are great. But when I am injured, I am not going to some jackass that will say "yep, your knee is injured". Well, no shit, Sherlock. Unless it's a very good sports medicine guy/gal, I don't have much time for them. Almost 15years ago, two of them told me that when I was 40, I would have to walk with a cane. I ain't on no stinking cane yet, and 40 is in my rearview mirror. All I'm saying is I may be tweaked, but I ain't no "broke-dick" (my Army brothers will know what I mean). I'm thinking my line in the sand will be 560 @9 for a single. If I can't, I probably won't do the meet. |
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