5/3/1 Log: Cycle 1. Week 3. Pause Squats

Defranco Hip Mobility

Pause Squats -
BarX5X2
105X3
155X3
185X3
210X3
235X2

Front Squat -
145X3
145X3
145XFailX2

RDL -
95X10
185X5
205X5
225X5

Back Extensions - 3 sets of 15

Here we go again.  Pause Squats went pretty well.  I held all my warm-up sets for several seconds in the hole, and then paused all my work sets normally.  235X2 is an all-around PR for the movement.  If I'm feeling okay next week (more on this in a sec), I will drop my training max per Paul Carter's suggestion, and try to get a few more reps on my top sets in the 2nd and 3rd weeks.

Front Squats on this cycle were only intended to be medium-heavyish, and a way to get more volume work on my quads.  145 is NOT a heavy weight for me on front squats in this rep range.  On the 3rd set, I fucked up my low back somehow.  This feels like the same fucking strain as last July.  I think it's from some combination of getting too far forward in the bottom and my hips tucking under at the bottom as well.  You know the weight isn't too heavy because after I dropped it, I cleaned it back to my fucking shoulders so I could set it back on the stands.  I tried to front squat it again, but it still hurt at the bottom so I stopped.  Fuck, fuck me.

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.

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.