Warmed-up with a lot of stretching and flexing of the left hip. Trying to get the strained area ready to go.
Squats -
BarX10
95X5
135X3
155X3
170X3
195X3
220X3
BB Front Split-Squats - 75X8X3
BB Front Squats - 115X8X2
Well, I got through the bare minimum on back squats without any major discomfort in the left hip. Pretty sure it's the TFL and not the Sartorius. I played with foot placement a little bit, but it was inconclusive. However, paying special attention to keeping my knees out seemed to help. That makes sense as the strain is most apparent when raising the knee straight up, and much less so when raising it at an angle. I decided not to tempt fate and just got the required reps.
Friday, December 16, 2011
Sunday, December 11, 2011
5/3/1 Log: Cycle 2. Week 2. Bench
Defranco's Simple-6
Bench -
BarX10
95X5
120X3
140X3
160X5
Dips - BWX10X3
super-set with
T-Bar Rows, no support - 90X5, 70X10, 10
Face-Pulls - 3 sets of 15-20
Push-ups - 10,10,10,8,5
I've decided to pull back on the bench for a few weeks, and focus on Dips, rows, and push-ups. That's why I decided to only get 5 on 160. 7 would have been a rep PR, and would have projected an increased 1RM. It was hard not to go for it, but I just kept reminding myself to leave something in the tank for Dips.
Bench -
BarX10
95X5
120X3
140X3
160X5
Dips - BWX10X3
super-set with
T-Bar Rows, no support - 90X5, 70X10, 10
Face-Pulls - 3 sets of 15-20
Push-ups - 10,10,10,8,5
I've decided to pull back on the bench for a few weeks, and focus on Dips, rows, and push-ups. That's why I decided to only get 5 on 160. 7 would have been a rep PR, and would have projected an increased 1RM. It was hard not to go for it, but I just kept reminding myself to leave something in the tank for Dips.
Friday, December 9, 2011
5/3/1 Log: Cycle 2. Week 2. Deadlift
Defranco's Agile-8 + upper back stretching
RDL - BarX10
Deadlift -
135X5
185X5
200X3
230X3
255X6
185X10X5
Was worried about the strain in my left hip (I think it's the tensor fascia latae), so I foam rolled like a mother, and took great care with all my mobility/flexibility work beforehand. Turns out it may not have been necessary, as I felt nothing in that area during my sets. 255X6 is a Rep PR and projects as a minor increase in my 1RM. I wasn't planning on going that far, as X4 would have been a Rep PR on it's own, but everything felt great so I went for 6. I possibly could have gotten even more if I wanted to grind, but I'm still focused on Squats and not Deads.
Some of the success in this session may be due to a slight form tweak I made after reading a recent Rippetoe piece. I recently screwed up my squat listening to the guy, but I thought I'd give him another shot. The main change was aliging the bar over mid-foot as I had been doing, but then unlocking the knees and bringing the shins down until they touch the bar. I think the bar path was much stronger for me this way, and I will continue to use this adjustment.
I also upped the wait in the Boring But Big sets. I think 185 is approaching my top weight for 5X10. I almost quit before the last set, but since I wasn't doing anything but Deads today, I convinced myself to man-up and push through.
RDL - BarX10
Deadlift -
135X5
185X5
200X3
230X3
255X6
185X10X5
Was worried about the strain in my left hip (I think it's the tensor fascia latae), so I foam rolled like a mother, and took great care with all my mobility/flexibility work beforehand. Turns out it may not have been necessary, as I felt nothing in that area during my sets. 255X6 is a Rep PR and projects as a minor increase in my 1RM. I wasn't planning on going that far, as X4 would have been a Rep PR on it's own, but everything felt great so I went for 6. I possibly could have gotten even more if I wanted to grind, but I'm still focused on Squats and not Deads.
Some of the success in this session may be due to a slight form tweak I made after reading a recent Rippetoe piece. I recently screwed up my squat listening to the guy, but I thought I'd give him another shot. The main change was aliging the bar over mid-foot as I had been doing, but then unlocking the knees and bringing the shins down until they touch the bar. I think the bar path was much stronger for me this way, and I will continue to use this adjustment.
I also upped the wait in the Boring But Big sets. I think 185 is approaching my top weight for 5X10. I almost quit before the last set, but since I wasn't doing anything but Deads today, I convinced myself to man-up and push through.
Wednesday, December 7, 2011
5/3/1 Log: Cycle 2. Week 2. Pressing
Defranco's Simple-6
Press -
BarX10
65X5
85X3
95X3
110X7
super-set with
Chin-ups - BWX7, 7, 5, 7, 6
BB Overhead Extensions - 65X8, 8, 6
Hammer and Tire - 5 sets of 40 (switching grip every 20 reps); 10 minutes
110X7 is a Rep PR, and a minor increase to my projected 1RM. I wasn't even planning on going for that today, but it just kind of happened. Although, the last rep was a grinder. I lost some tightness trying to grind through the sticking point (right above my head), and took a step forward. I didn't stop the press though, and managed to press it out. I try to play things by ear, but I may just get in the reps, or go for a minor rep PR on Bench this week since I went all out on the Press.
Press -
BarX10
65X5
85X3
95X3
110X7
super-set with
Chin-ups - BWX7, 7, 5, 7, 6
BB Overhead Extensions - 65X8, 8, 6
Hammer and Tire - 5 sets of 40 (switching grip every 20 reps); 10 minutes
110X7 is a Rep PR, and a minor increase to my projected 1RM. I wasn't even planning on going for that today, but it just kind of happened. Although, the last rep was a grinder. I lost some tightness trying to grind through the sticking point (right above my head), and took a step forward. I didn't stop the press though, and managed to press it out. I try to play things by ear, but I may just get in the reps, or go for a minor rep PR on Bench this week since I went all out on the Press.
Saturday, December 3, 2011
5/3/1 Log: Cycle 2. Week 1. Squats
Defranco's Agile-8 +ankle mobility
Squats -
BarX10
135X5
160X5
185X5
210X8
BB Front Split Squats - 65X8X3
Front Squats - 105X5, 8, 8
210X8 is a rep PR for the Squat, and projects to an increase 1RM. All with a cough, runny nose, and crappy medicated feeling. Not to shabby.
Had a weird accident though where my phone got caught between my hip bones and my abdomen descending on the last set, and kind of bruised or strained the area or something. Was initially worried I'd strained something in my abdomen, or even a hernia, but I don't think so. Treated it with ice and heat after I got home, but still feels tight as hell when I stand up to walk.
Squats -
BarX10
135X5
160X5
185X5
210X8
BB Front Split Squats - 65X8X3
Front Squats - 105X5, 8, 8
210X8 is a rep PR for the Squat, and projects to an increase 1RM. All with a cough, runny nose, and crappy medicated feeling. Not to shabby.
Had a weird accident though where my phone got caught between my hip bones and my abdomen descending on the last set, and kind of bruised or strained the area or something. Was initially worried I'd strained something in my abdomen, or even a hernia, but I don't think so. Treated it with ice and heat after I got home, but still feels tight as hell when I stand up to walk.
Friday, December 2, 2011
5/3/1 Log: Cycle 2. Week 1Bench
Defranco's Simple-6
Bench -
BarX10
95X5
115X5
130X5
150X7
super-set with
Chin-ups - BWX5, 5, 7, 7, 4
Dips - BWX6, 5, 7, 5, 6, 6
super-set with
Pendlay Rows - BarX10, 95X7, 135X5, 155X3, 155X4
and
Neutral Grip Pull-downs - 90X8, 100X8, 100X6
Sick today. Bench was the only thing that felt good. Working on getting tighter and up on my back more. 150X7 is a rep PR.
Bench -
BarX10
95X5
115X5
130X5
150X7
super-set with
Chin-ups - BWX5, 5, 7, 7, 4
Dips - BWX6, 5, 7, 5, 6, 6
super-set with
Pendlay Rows - BarX10, 95X7, 135X5, 155X3, 155X4
and
Neutral Grip Pull-downs - 90X8, 100X8, 100X6
Sick today. Bench was the only thing that felt good. Working on getting tighter and up on my back more. 150X7 is a rep PR.
Thursday, December 1, 2011
5/3/1 Log: Cycle 2. Week 1. Deadlift
Defranco's Agile-8 +lat stretch
Deadlift -
135X5
155X5
185X5
215X5
240X6
165X10X5
Hanging Leg-Raise - BWX5, 5, 6
Pull felt great tonight, and 240 is a 6 rep PR. Continuing to focus hard on form, I zeroed in particuarly on pulling the bar into me, or "falling backwards." I did this through the Boring But Big sets as well. Also on those I had a light-bulb moment on repping form. Previously, I had been bringing my hips up and then back down hard at the start of every rep. Today I just kept everything really tight, no "bouncing," and the only resetting I did between reps was to take the slack out of the bar after each dead stop. I feel much better and more confident this way, and my back felt great through the whole session.
Also regarding the BBB sets, I just realized that 165X10 is a 10 rep PR for me in the pull. My 10 rep PR projects closer to 225, so it's not a big "whoo-hoo" moment, but it's still cool to technically set two different PR's with one lift in the same session. I was already planning on doing some progression with these sets, and that's more motivation. I was pretty wiped between sets, but I might still try creeping up a little the next few sessions. I don't want to kill myself on accessory work, but 170 would be about 60% of my training max for this cycle. Might as well see if that nice round % can work cycle to cycle.
I've also started icing my back when I get home on DL days. This is based on things I've read over at Chaos and Pain. The idea is to drastically reduce inflamation following a training session. This supposedly allows/squeezes toxins out of the traumetized area. Then I take a hot shower with the idea being that the heat encourages new blood and nutrients to flow back into that area. I might start following this with some time on a hot pad however, as further research suggests that a shower might not provide enough intensity or duration to get the desired effect. Because I've had so many low-back strains, I'm trying to any precautions that are reasonably with time and budget constraints.
Deadlift -
135X5
155X5
185X5
215X5
240X6
165X10X5
Hanging Leg-Raise - BWX5, 5, 6
Pull felt great tonight, and 240 is a 6 rep PR. Continuing to focus hard on form, I zeroed in particuarly on pulling the bar into me, or "falling backwards." I did this through the Boring But Big sets as well. Also on those I had a light-bulb moment on repping form. Previously, I had been bringing my hips up and then back down hard at the start of every rep. Today I just kept everything really tight, no "bouncing," and the only resetting I did between reps was to take the slack out of the bar after each dead stop. I feel much better and more confident this way, and my back felt great through the whole session.
Also regarding the BBB sets, I just realized that 165X10 is a 10 rep PR for me in the pull. My 10 rep PR projects closer to 225, so it's not a big "whoo-hoo" moment, but it's still cool to technically set two different PR's with one lift in the same session. I was already planning on doing some progression with these sets, and that's more motivation. I was pretty wiped between sets, but I might still try creeping up a little the next few sessions. I don't want to kill myself on accessory work, but 170 would be about 60% of my training max for this cycle. Might as well see if that nice round % can work cycle to cycle.
I've also started icing my back when I get home on DL days. This is based on things I've read over at Chaos and Pain. The idea is to drastically reduce inflamation following a training session. This supposedly allows/squeezes toxins out of the traumetized area. Then I take a hot shower with the idea being that the heat encourages new blood and nutrients to flow back into that area. I might start following this with some time on a hot pad however, as further research suggests that a shower might not provide enough intensity or duration to get the desired effect. Because I've had so many low-back strains, I'm trying to any precautions that are reasonably with time and budget constraints.
Subscribe to:
Posts (Atom)
