barbells, sweat and tears
Build strength and power - overcome injury.
Bodyweight: 224 lbs
My best lifts currently.
Squat: 205 x 5 x 5
Bench 170 x 5 x 5
Deadlift 275 x 5 x 5
Press 125 x 5 x 5
Barbell Row 205 x 5 x 5
My training began Sept 2012, I made rapid progress but I kept running into injury - first elbow pain, then lower back pain and then knees.
I've been working on form and mobility since in order to try to resume gains. I (believe I) have some hip mobility issues which has been affecting my back squat. As the weight goes up and I hit my bottom, I break in the lower back and I lose my back angle - I fall forward and end up "good morning"'ing up the bar.
I've been seeing an athletic therapist - who has recommended some mobility work as well as strengthening my core with static strength exercises ( lifts, palov press, hip press ) - He says I don't seem to use my glutes in either my squat or deadlift - so that's what i'm focusing on now.. engaging my core, and glutes in my squat and deadlifts. I was going to name this log "Soft Belly Sally" cause that seems to be my big issue unfortunately... I am going to change that..
My goals are 300lb back squat, 250lbs front squat, 400lb deadlift, 250lb bench, 150lb press.. I don't do any cleans now, I got SS, I'll do some reading and start them soon. (pc goal to come.)
If you're reading this and you see something I'm doing is stupid or if you have any questions - please let me know - I got thick skin.
Workout Monday July 7, 2012
Front Squats 125lbs
3,3,3,3,4 - These felt good. Strong. The first three sets I snapped my hips forward and really started to feel glutes engage. Made a concerted effort to make a solid core.
Bench Press 160lbs
5x5 - Awesome. First time doing 160 without shoulder pain. The trick was turning the elbows to point down not out. On the last rep it was really hard to keep them from flaring out, that seems to be my default.. but I gutted it out and got my 5x5
Barbell Rows 185lbs
5x5 - a bit raggedy but I didn't feel back pain of any kind.
Workout Friday July 13
Front Squats 120lbs
3,3,3,3,3 Strong. I f'd up and didn't up the weight to 130lbs - I trusted my little app - whoops, I could just get my head in the game... There's no harm in getting some more practice at low weights but it wasn't intentional.
Overhead Press 120lbs
3,2,3,3,3 - didn't feel anything in my back - good - still twinge in my left shoulder - I'll discuss with athletic therapist when I see him next.
1 (was trying to do five) - still experimenting to get the most out of my dysfunctional glutes in this lift - I'm going to read up on this lift some more.
lifts 5x5 50lbs
palov press 5x5 50lbs
Thursday July 19, 2012
not a workout - just an update - I sprained my ankle - bad on Monday. Still can't put any weight on it - it's in a half-cast and I'm on crutches. I'm going to be out of training (squats and DL for sure) for some time. I'm going to wait until I'm off of crutches and resume bench press and overhead press (seated.)
Why are you messing with the front squat? You may have trouble with your back squat because you are new to the movement and you are trying to learn to front squat simultaneously. The two movements are different enough that it is often counterproductive to do them simultaneously if you are a novice. I also don't think anyone needs to do front squats unless they want to do the Olympic lifts. If you are doing this just to get stronger (like most folks here) forget the front squats and focus on learning the back squat. I tiny bit of tucking at the bottom of the squat isn't reason to stop training it. Post videos so folks can help you out while you stay on track with the back squat.
Originally Posted by QuinnWilson
Other than that you have good starting goals.
Thanks Dillman, I've been back squatting (as per SS) for 8-9 months - each time I reach around 200lbs I injure myself - lower back
Originally Posted by Dillman
I've recently been seeing an athletic therapist (who works with powerlifters and weightlifters) and on his advice I've been doing these front squats - to keep squatting while I work on my hip mobility and build core strength.
I'm not sold on front squats but I have been pain free in my lower back.. it is a very low weight however.. but I do find them challenging.
Once I fix my mobility issues my plan is to return to the back squat - and I will for sure post videos
Workout (sort of) Friday 27, July 2012
With my ankle sprained, this is the first day I could walk into the gym basically. I wrapped it up nice and my Chuck Taylor Cons fit around the wrap and actually gave a fair bit of ankle support. ( could have used more - I'm sore but not too bad )
I did some mobility work, tactical frog, hip stretch - IR, and I was able to get into one sided squat stance on both sides, (it would be too much pressure on my ankle right now if I got into the full squat position, but at least stretched one side at a time. )
no squats, no deadlifts for a while.
155 x 4,3,2,3,3 - It was hard, maybe I should have been working out the last couple of weeks.
Lifts 5x5 @ 22lbs
Palov Press 5x5 @ 22lbs
Workout Monday July 30, 2012
sprained ankle - recovering...
45 x 5
75 x 5
95 x 5
105lbs 5x5 - this was hard but didn't really push me.
Row - on incline bench - to avoid stressing ankle
90 lbs 5x5
Palov Press 22lbs 5x5
Lifts 22lbs 5x5
I'm weak overall, I have lost a couple of pounds and a bit of what little strength I had... I'm going to resume SS strict when I can squat with my heel - still not full range of motion.
Workout Wed August 8, 2012
still pain in ankle - but I tried squatting today.
5,5,5,0,0 - my quads and hamstrings both screaming fire and murder - more-so in the injured leg, but definitely in both. I couldn't even start my fourth set - I unracked the bar and my legs trembled and almost gave out... Wasn't expecting this, but I guess I should have, I wasn't just not working out, I was barely walking / standing...
Bench Press 150lbs
Hard, I don't really know how to program for coming off an injury, I did a couple of sets of bench while I was hurt, but I feel really out of shape - I expected 150lbs to be ok, but on the last rep I lifted my butt off the bench - called it a fail.
1x5 outta shape - legs burning - this is worse than starting over...
Workout Friday August 10, 2012
Heading out of town, couldn't get to the gym - did a kettlebell workout - Swings, high pull, snatches
Still in bad shape from Wednesday workout - had much trouble walking up and down stairs... hahah
Workout Monday August 13, 2012
5x5 focused on form - trying to use glutes - felt hard but I got all my reps
Overhead Press 105lbs
5x5 These felt good - not too heavy but I didn't feel anything in my left shoulder - either the weight being light helped or my internal shoulder rotation stretches are finally working (they gotta be doing something)
1x5 Not awesome - but coming along. focus hard on maintaining a strong back