Was supposed to practice power snatches with the bar and then with 10lb training plates on Tues, and then do this lift Weds but my body was just tired. I took both days completely off and ate badly yesterday too. At least I still got enough protein, but WAY too many processed carbs and sugar and sodium. Oh well.
Foam Roll/SMR/Movement prep/etc
BB Bench Press
Decided to switch to weekly programming/progress beginning next week. If I did 300x5x3 Bench today, I know I'd still be fatigued for my first 5x5 Presses come Monday, so decided to do 5 heavy singles in the Bench today (not across).
Warmup - 115x6, 115x5, 180x3, 225x2, 275x1
305, 315, 325, 300, 335 - all singles, no help with the liftoff, 3 mins rest between each
BB Squat Advanced Novice Recovery Squats
Warmup - 45x5, 95x5, 155x5, 205x5
10, 10, 9 - 3 minutes rest
1/4 mile runs - 7 repeats, started slow @ 7.0, but was up to 9.2 by the end
For the 1st time in ages, I got to lift while an experienced powerlifter (a lifter I know) coached and provided feedback during the set. He wasn't lifting, either, so I got more of his full attention. He's a strong guy, benching in the mid 300's, squatting in the mid/upper 400's, and deadlifting in the upper 500's at about 185bw.
Foam roll/smr/movement prep/etc
Squat - belted for 245 and beyond.
45x5x2, 135x5, 205x3, 245x2, 285x1
Jorge's feedback was that my squats are good - better than I thought. As I felt, he said need to do better in pushing my kees OUT at the bottom, which should automatically help them from not sliding forward at the bottom. Good sets.
BB Press - going easy since Iíll be starting texas method pressing next week on Monday. So just warmed up and then did four doubles:
175, 175, 175, 185 - all easy as they should be. I finished at 192.5x5,5,4 on my LP, so these were easy doubles, but heavy enough to maintain training.
BB Deadlift - first belted DLs
Warmup-185x4, 275x2, 345x1, 395x1
Work set: 450x3 - smooth and easy
Back off set: 405x3 - easy
1/4 milers - 4 @ 8.0-9.0
1/8 miler - 1 finisher @ 10.5
TFL's were tight, so spent extra time there. Also rolled at home, then went to the gym, instead of rolling at the gym. Though I don't have as much or as good of a space, I find the mat area is often crowded, and I don't like having to fight for foam rolling space.
45x5, 95x5, 145x5, 225x3, 260x2, 295x1, 335x5x3, 365x1
Still not perfect with knees staying back, but felt strong today. Only 2/15 reps felt iffy. I did the 365 single (which I BURIED, totally owned it!) because a) I wasn't 100% sure I did all 5 reps on the second set. Lost count and might've only done 4 and b) I power clean, not deadlift on Weds, and PC's are relatively light, so no heavy lower body work, really, till Squats @ 340 on Friday. So figured might as well.
95x5, 120x3, 140x2, 160x5x5
My first Texas Method Press week. Did 5x5 @ 160, which is just under 85% of 192.5, my previous 3 sets of 5 Press weight. I will do light bench press on Weds, and a 5RM Press on Friday of 195.
BW+30lbs (270 total) for 3 sets of 5.
1/4 milers: 4 @ 8.0-9.0
1/8 miler: 1 @ 11.0
Started feeling a tiny bit wonky last night, and carried over to today. Several of my PT Clients have just come down with something, so whether I got it from them or not, there seems to be something going around.
I kept putting off my lift, and thought about skipping it - because lifting when you're sick is a BAD IDEA. But I started feeling a bit better, and since today is a scheduled lighter lifting day anyway (Thank you, Advanced Novice recovery squats and Texas Method Pressing!), I went for it.
Warmup: 95x3,125x3, 160x2, 195x1
Work: 10 Singles on the minute @ 215
Bench Press - TM Press week recovery day
135x5, 185x5, 225x5x3
So nice and easy. I love recovery day.
Squat - Advanced Novice recovery day
Was feeling a bit frisky by this point, so did something a bit different: warmed up with front squats and high bar, did my 2 low bar 'heavy' sets (which are light today), and then cooled back down with more high bar and front squats.
Front Squat: 115x3, 155x3, 185x1
High Bar: 215x3
Low Bar: 255x5x2
High Bar: 185x2x2
Front Squat: 155x2x2
Seem to have very minor elbow tendinitis or something like it, but not causing any issues other than minor annoyance.
Friday, 3/2/12 - Elbows Fucked Edition
I did something on Monday with my elbow position during low bar squats that niggled all week, but flared up today while squatting - only in low bar position. Feels like tennis elbow (lateral epicondylitis or however it's spelled). It also f'd up my presses, which really pisses me off. Oh well, I have to be smarter going forward.
45x5, 135x5, 185x3, 225x2, 260x1, 295x1
340x5x3 - got em all, but holy hell did elbows hurt! I probably shouldn't have continued through all 3 sets.
45x10, 95x5, 115x3, 140x2, 165x1
195x4 - supposed to be a 5RM of 195x5 but didn't get #5. I think the elbow shit effected my pressing big time. I am NOT happy about this. I figured 195 would be a cinch after 192.5 x 5,5,4 for 2 consecutive workouts. Damn. Hard to tell, really, if it was the elbow stuff or if I really needed a re-set when transitioning to TM presses.
10,10,8. Interestingly these didn't exacerbate the elbow stuff.
Did a few more sets of doubles or triples in the front squat (135/155) and high bar squat (185) just to see of that bothered the elbows. It didn't. So looks like I'll be front and high bar squatting for a while while my elbows unfuck themselves.
Skipped sprints because I was in a bad mood. Only did them on Monday, so will need to do them tomorrow.
Been under the weather the last several days. Missed one lifting and one conditioning workout.
Foam roll/smr/movement prep
KB Swings + hip flexor stretch 24kg, 32kg x 10
185x5, 275x3, 345x1, 405x1
460x3 - work set,smooth. Video: http://www.youtube.com/watch?v=pmRaRfH56WQ
410x3 - back off set @ ~90% working weight.
BB Bench - 1st week of Texas Method Benching
135x6, 175x3, 225x2
255x5x5 - work sets, felt too easy. Rested only ~3min between sets, didn't feel too little at all (many report needing 5-8mins on Texas Method 5x5 day). Might make bigger jumps than scheduled for a few weeks.
BB Squats - high bar, to allow elbows to fully heal from tendinitis I've had for 9 days. They feel 95%, but doing high bar today and Saturday to ensure full healing and no relapse.
95x5, 135x5, 175x5, 205x5, 225x5 - Took short rest, but was still surprised at how hard these were? I squatted 340x5x3 (low bar) on Friday?!
Sprints: haven't done these in 9 days, so took it easy.
Four 1/4 milers @ 7.5-8.3
Three 1/8 milers @ 9.0-10.0
Last edited by Michael Wolf; 03-07-2012 at 04:06 PM.
Reason: Forgot video link
The volume days are definitely going to be easy in the beginning. They are still doing their job though. You don't need a lot of rest until after at least 5 weeks: when your 5x5 passes where your 3x5 was. Then it's becomes the marathon grind known as the Texas Method. My 2 cents: don't rush to get there, it'll just shorten your cycle in the long run.
This week was Weds/Sat instead of Mon/Wed/Fri because I was under the weather at the beginning of the week. So skipped recovery day, and just did Wed/Sat - Volume/Intensity on Bench Press. For Squats, just did high bar to keep some training in, while elbows recover from the tendinitis.
Foam roll blah blah blah
KB swings etcÖ
Bench Press 5 heavy singles
Warmup: 135x5x2, 175x3, 225x2, 265x1
Singles: 305x1, 310x1, 315x1, 315x1, 315x1
Took about 3 mins rest between these, all went up smoothly.
Squat 5x5 Ascending, High Bar
95x5, 155x5, 205x5, 235x5, 265x5
- short rests.
Then tried a few sets in low bar position to see how elbows felt - thankfully all was good!
135x5, 165x3, 195x3, 225x3 - all easy, all fine on elbows!
Will resume low bar 3x5ís on monday. Will do ascending monday, probably 285, 305, 325. Then 3x5 across Friday @ 335. Then back to 340 next Monday, where I left off before the tendinitis.
Pullups: BW x 10, 10, 8.
1/4 milers - felt sluggish. Didnít go very fast. 4 @ 7.3-8.7mph.
TheeeeeenÖout to Marry-Annís in Tribeca. Amazing Mexican, if you live in NYC or ever visit and like Mexican - go to Mary Annís! They have a location in Chelsea and Tribeca.
Good to know from someone who's done it. I was tempted to go up higher than 255x5x5, because it was so easy, but resisted. Per Andy/KSC's advice, I am going right to 5 singles on ID, instead of a 5RM or even 3RM. I knew 300 x 5 singles would be way too easy, so I did the ascending 305, 310, then 3 at 315. Seemed right.
Originally Posted by Rob Is
Foam roll/smr/movement prep etcÖ
Squats - first true low bar day in 1.5 weeks. Since I only missed 2 adaptation-causing squat workouts (1 recovery), I didnít go too far back.
Warmed up with 45x5x2, 135x5, 185x3, 225x2, 265x1. Then ascending work sets: 295x5, 315x5, 335x5. Rested only 3 mins between, and felt surprisingly easy. Maybe I needed a de-load. Anyway, will do 335x5x3 on Fri, and then 340x5x3 - which was my last adaptation squat workout - next
Warmup then 165x5x5. Rested only 2.5-3min, so was a bit harder than expected. Ha, I guess Justin Lascek would be happy!
Power Cleans - 12 singles with 1 min rest, including warmups
135, 165, 195
Erg intervals - since I couldnít run because of my foot, did these.
200m / 1:30 rest x 8. Did them at between 1:42-1:50/500m.
Then did a single 500, fairly slow, in 2:02. Since I havenít erged in a while, building up slowly so I can go harder next week, in case foot isnít healed yet to sprint. But I hope it is, I like sprinting better!
Donít do stupid things. Like your straight leg kick/hamstring stretches near a power rack with protruding metal feet. Nevermind that the creation of such a power rack is stupid. I saw it, I knew it was there, and thought I could avoid it. But I didn't. I kicked right into one of the protruding feet, bruising the bottom of my foot, right under my pinky toe. It's all swollen and black & blue now. Sounds like nothing but holy hell does it hurt! It hurts just to walk, and probably wonít be able to do sprints for 1-2 weeks. Damn!!!