sRPE @6
BW - 214
Bench -
214X1 @6
135X17 @7.5
Toes-to-Bar - BWX5 @7
KB Walking Lunges - 35sX10, 10, 10, 10 @~7
Rower - HIIT; 7 rounds / 12 minutes
No problems from the side abs on the TTB, but decided to just do one set anyway
Showing posts with label ab strain. Show all posts
Showing posts with label ab strain. Show all posts
Thursday, April 20, 2023
Friday, April 14, 2023
PIVOT. Session C.
sRPE @7
BW - 216
DB Bench - 80sX7, 7, 7 @7/9
Decline Leg Raise - X0
Dips Bar Leg Raise - BWX6, 8, 8 @6/8.5
Standing Calf Raises - 350X8, 8, 7 @8/10
super-set with
Leg Extension - X10, 10, 10 @6/8.5
super-set with
Leg Curls - X10, 10, 10 @5/8.5
Stationary Bike - HIIT; 6 rounds / 10 minutes
I think that the 80s for 7 is a Rep PR on DB Bench.
Tried to do Decline Leg Raise, but the strain in my side said "NOPE." Leg Raises on the parallel bars were fine though. So seems like I can stretch and contract the hips OR the shoulders but not BOTH right now. Hopefully, it will be fine for static bracing on Squat and Deadlift next week.
Tuesday, April 11, 2023
PIVOT. Session A.
sRPE @7
BW - 216
Leg Press (myo-reps) - 315X12, 3, 3, 3 @8/9
High Incline Bench - 95X10, 10, 10 @6.5/8
Rope Pushdowns - X17, 17 @~8
Stationary Bike - HIIT; 6 rounds / 10 minutes
A little discomfort in the side abs on the leg press, but not too bad.
Saturday, April 8, 2023
High-Rep Volume PRs. Week 5. Session D.
sRPE @8
BW - 218
Deadlift -
405X1, 1 @7/8
265X8 @10*
Dips - BW+20X7, 7, 7, 7 @7/8
EZ Cable Face-Pulls to top of head - X14, 14, 10 @~8
Tate Press - 30's?X10, 10
super-set with
Machine Flyes - X10, 12
*strained an oblique or similar on my first down-set of DL. Interfered very much with the rest of the training session.
However, 238 (BW+20) for 4 sets of 7 is a Volume PR on Dips. No interference on this movement.
I was looking for a horizontal pulling movement I could do without too much pain. Straight-arm pushdowns ended up being a no-go, so I then "invented" EZ Bar Cable Face-Pulls to the top of the head. I actually felt these more in my shoulders than I really ever do with rope face pulls.
Jumped in on some conjugate accessory work with the guys at the end.
Friday, October 14, 2016
Texas Method Team Training. Week 3. Volume Day
BW - 226
Squat - 265X5X5
Bench - 185X5X5
Deadlift - 190X10X2
Everything went well. Squats are still finding the relatively pain free middle-path between the lingering low-back/left hip strain, and last week's fading ab strain.
Bench is getting further dialed in to the following new cues:
1) Get way up on my traps
2) Don't let breathing cause a loss of tightness between reps
3) Keep the elbows fairly tucked for as long as possible to lock-out
That last is much better on my shoulders.
Deadlift is finding the lowest starting hip position where they don't shoot up and knees don't get in the way.
Squat - 265X5X5
Bench - 185X5X5
Deadlift - 190X10X2
Everything went well. Squats are still finding the relatively pain free middle-path between the lingering low-back/left hip strain, and last week's fading ab strain.
Bench is getting further dialed in to the following new cues:
1) Get way up on my traps
2) Don't let breathing cause a loss of tightness between reps
3) Keep the elbows fairly tucked for as long as possible to lock-out
That last is much better on my shoulders.
Deadlift is finding the lowest starting hip position where they don't shoot up and knees don't get in the way.
Tuesday, October 11, 2016
Texas Method Team Training. Week 3. Intensity Day
BW - 225
Squat - 305X5
Bench - 205X3
Deadlift - 305X5
Squat went better than expected. Strength is no doubt there, but I have to walk the fine line between and ab and low-back strain. Still, the work set was better than several of the warm-up sets.
Missed my 4th rep on bench. Coach said, "Good news! We're going to triples now." Haha.
Deadlift also went surprisingly well. Early on, the low back strain was giving me a lot of trouble. On the work set, I started the pull with my hips a little lower and was able to get my legs more involved in getting the bar to my knees.
Squat - 305X5
Bench - 205X3
Deadlift - 305X5
Squat went better than expected. Strength is no doubt there, but I have to walk the fine line between and ab and low-back strain. Still, the work set was better than several of the warm-up sets.
Missed my 4th rep on bench. Coach said, "Good news! We're going to triples now." Haha.
Deadlift also went surprisingly well. Early on, the low back strain was giving me a lot of trouble. On the work set, I started the pull with my hips a little lower and was able to get my legs more involved in getting the bar to my knees.
Monday, October 10, 2016
Texas Method Team Training. Week 2. Recovery Day and Tempo Run
BW - 223
Squat - 235X5, 5
Press - 110X5, 5, 5
Pulldowns -
X10, 10, 5 (to a top set)
X8 (back-off, AMRAP set)
Tempo Run - 3 miles @ 00:34:00
Ab strain still making squatting a giant pain in the ass.
I'll probably stay at this press weight for recovery day. Feels like it's getting a bit hard for this day.
Generally feeling weak on this day. I was supposed to do 4 sets of pull-downs to a top-set, but only got half way through the 3rd set.
Tempo run went fine, though.
Squat - 235X5, 5
Press - 110X5, 5, 5
Pulldowns -
X10, 10, 5 (to a top set)
X8 (back-off, AMRAP set)
Tempo Run - 3 miles @ 00:34:00
Ab strain still making squatting a giant pain in the ass.
I'll probably stay at this press weight for recovery day. Feels like it's getting a bit hard for this day.
Generally feeling weak on this day. I was supposed to do 4 sets of pull-downs to a top-set, but only got half way through the 3rd set.
Tempo run went fine, though.
Friday, October 7, 2016
Texas Method Team Training. Week 2. Volume Day
BW - 221
Squats - 260X5X5
Bench - 180X5X5
Deadlift - 185X10X2
Coach had me working on contracting my abs harder to try and help out with the hip/low-back issue. It worked, BUT on the 3rd rep of my 3rd set of squats, something went POP under a rib on the left side. Nothing terrible, but made it so I couldn't keep contracting my abs that way. All I could do was laugh.
Bench went really well. Tightening up the technique even more. Today the focus was on staying super tight, up on my traps, and not relaxing at all when I took a breath between reps. It made the breathing harder, but the lifting stronger.
My hip/low-back thing was bugging me on Speed DL as well. We tried lowering the starting position for my hips just a bit, and that helped. We'll have to see how that handles on intensity day.
Squats - 260X5X5
Bench - 180X5X5
Deadlift - 185X10X2
Coach had me working on contracting my abs harder to try and help out with the hip/low-back issue. It worked, BUT on the 3rd rep of my 3rd set of squats, something went POP under a rib on the left side. Nothing terrible, but made it so I couldn't keep contracting my abs that way. All I could do was laugh.
Bench went really well. Tightening up the technique even more. Today the focus was on staying super tight, up on my traps, and not relaxing at all when I took a breath between reps. It made the breathing harder, but the lifting stronger.
My hip/low-back thing was bugging me on Speed DL as well. We tried lowering the starting position for my hips just a bit, and that helped. We'll have to see how that handles on intensity day.
Wednesday, August 28, 2013
LRB 365: Big-15. Phase 1. Week 1. Press
BW - 200
PBN (seated) -
BarX10, 10
55X4
65X3
85X2
95X1
85X17, 8
DB Rows -
60sX12
70sX12, 9, 8, 8
DB Bench - 55sX18, 11, 8, 7
Deadlift -
135X5
185X4
225X3
245X2
275X1
Um...I think this is the first time I've ever done seated PBNs. Is that weird?
The hardest part of these is unracking them by myself. My shoulders felt...vulnerable in that position, so I started leaning back a little and that seemed to help. 85X17 is an all-around PR in BTN pressing. Are you supposed to be stronger seated vs. standing?
DB Rowing felt more stable than it ever has in the past. No low back discomfort like I've had in the past with them, however my abs started cramping up at the top of the rep on the last couple of sets. I redoubled my focus on keeping my shoulders steady, and that seemed to help. My goal for the cycle is 75sX12+. Should get there, and go past it, although this pressing day only happens 3 times in the 6 week cycle.
18 reps with the 55s is an all-around PR on DB Benching. My goal for the cycle is 60sX15+. Again, should get there even with only 3 sessions.
I am NOT supposed to be Deadlifting on the Big-15, however I don't feel confident that my technique is settled, much less ingrained enough to justify taking 3+ months off from pulling. So I will do maintenance pulls during these sessions. 275 is only 87% of my EVERYDAY Max, and, once again, this programmed day only occurs every other week.
Today with the pull, I worked on something Paul Carter's been talking about which is finding the spot where your hips don't get so low that your shoulders and knees get away from the bar path. This seems to involve a more vertical shin position for me, but with the shins still already touching the bar at the start. Another big difference is that this has my chest starting off down a bit more, and so I have to cue chest up even harder after the pull starts to keep a neutral spine. The 275 was fast, but it should be, and therefore it's hard to judge the form tweaks.
PBN (seated) -
BarX10, 10
55X4
65X3
85X2
95X1
85X17, 8
DB Rows -
60sX12
70sX12, 9, 8, 8
DB Bench - 55sX18, 11, 8, 7
Deadlift -
135X5
185X4
225X3
245X2
275X1
Um...I think this is the first time I've ever done seated PBNs. Is that weird?
The hardest part of these is unracking them by myself. My shoulders felt...vulnerable in that position, so I started leaning back a little and that seemed to help. 85X17 is an all-around PR in BTN pressing. Are you supposed to be stronger seated vs. standing?
DB Rowing felt more stable than it ever has in the past. No low back discomfort like I've had in the past with them, however my abs started cramping up at the top of the rep on the last couple of sets. I redoubled my focus on keeping my shoulders steady, and that seemed to help. My goal for the cycle is 75sX12+. Should get there, and go past it, although this pressing day only happens 3 times in the 6 week cycle.
18 reps with the 55s is an all-around PR on DB Benching. My goal for the cycle is 60sX15+. Again, should get there even with only 3 sessions.
I am NOT supposed to be Deadlifting on the Big-15, however I don't feel confident that my technique is settled, much less ingrained enough to justify taking 3+ months off from pulling. So I will do maintenance pulls during these sessions. 275 is only 87% of my EVERYDAY Max, and, once again, this programmed day only occurs every other week.
Today with the pull, I worked on something Paul Carter's been talking about which is finding the spot where your hips don't get so low that your shoulders and knees get away from the bar path. This seems to involve a more vertical shin position for me, but with the shins still already touching the bar at the start. Another big difference is that this has my chest starting off down a bit more, and so I have to cue chest up even harder after the pull starts to keep a neutral spine. The 275 was fast, but it should be, and therefore it's hard to judge the form tweaks.
Tuesday, July 10, 2012
5/3/1 Full-Body: Cycle 1. Week 2. Squat
BW - 200
Hypers on the GHR - 2 sets of 15
Squat -
BarX10
95X3
135X3
175X3
205X3
225X4
Pendlays -
BarX10
95X5
120X15
Dips - BWX6, 15, 6
Chiro Crunches - 3 sets of 30
Didn't feel like setting up the Reverse Hyper today, and really just wanted to get to the squats, so I only did a few sets of extensions on the GHR. I did use some form tweaks that Paul Carter discusses in his new book, and I felt them in my back more, and my glutes less.
Squats were good. Everything felt solid form-wise, and I probably could have gotten a 5th rep on the top-set. I think my training max is still too high for a starting cycle, though, as I should be contemplating a 10th rep rather than a 5th at this point. Now that I'm going ATG, the strength out of the very bottom just isn't there for many reps at this weight, BUT it's feeling better all the time. One thing I found today is that, if I control my descent a bit more then I feel a tad more explosive on the turn-around. I suspect this is a by-product of increased stability. Still plan to finish out this cycle to establish a revised max with my new depth, then reset my training max for the next cycle.
Hypers on the GHR - 2 sets of 15
Squat -
BarX10
95X3
135X3
175X3
205X3
225X4
Pendlays -
BarX10
95X5
120X15
Dips - BWX6, 15, 6
Chiro Crunches - 3 sets of 30
Didn't feel like setting up the Reverse Hyper today, and really just wanted to get to the squats, so I only did a few sets of extensions on the GHR. I did use some form tweaks that Paul Carter discusses in his new book, and I felt them in my back more, and my glutes less.
Squats were good. Everything felt solid form-wise, and I probably could have gotten a 5th rep on the top-set. I think my training max is still too high for a starting cycle, though, as I should be contemplating a 10th rep rather than a 5th at this point. Now that I'm going ATG, the strength out of the very bottom just isn't there for many reps at this weight, BUT it's feeling better all the time. One thing I found today is that, if I control my descent a bit more then I feel a tad more explosive on the turn-around. I suspect this is a by-product of increased stability. Still plan to finish out this cycle to establish a revised max with my new depth, then reset my training max for the next cycle.
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