Tried to use some ques to stop from doing the 'good morning' squat and letting the bar come forward - set 2 and 3 were slightly better. Chest up, push back.
Feeling better about deadlifts. The back didn't look as bad as before today from the side angle. Still can improve. Need to keep head down and squeeze abs and lower back before pulling.
Focus on not bouncing forward from the bottom. Got pretty loose in my warmup. Used Adidas bc Risto shoelace busted - didn't notice a big difference.
Chins (green, purplex2) x 7,7,6(20)
Everything felt somewhat hard. Don't know if I got my chin all the way over the bar on each rep, but I'll count'em anyway. Need to start focusing more on recovery with some milk and juice.
Squats felt better - focused on chest up and knees out ques and not falling forward.
These got hard. Might need to start doing 1 set of mixed grip dl followed by 1 with straps and maybe 1 set of the same weight from the rack touch and go off 4 inch blocks after I cross 300lb. Then 1 set DL, followed by 2 sets from the rack - rdl style after that gets too hard.
Last edited by konkoba98; 08-07-2012 at 03:02 PM.
Didn't have great form on several reps that I rushed on and bounced forward. Need to slow down and not fall forward.
Last reps were hard.
Chins (green, purplex2) x 10,8,7 (25)
These were hard. I need to warm up before the first set bc the 2nd and third always go much better. Again, didn't finish some of the reps but counting them anyway.
Today was the last workout of the 1st 4 weeks of starting back up. I’m currently back to where I was when I started failing reps in all the lifts months ago except that now my form for the squat and deadlift are much improved with my squat being deeper and having less falling forward and good morning the weight back up and losing my lower back tightness both in the bottom of the squat and deadlift. I did more in the squat before but once I filmed myself I saw I was a bit high.
At the rate I’m progressing I expect to stall at some point in the next 4 weeks in most if not all the lifts. My plan is to up the focus on recovery and delay stalling as long as possible and ensure that if I do stall it will be the 1st of the 2 scenarios described in practical programming and I can adjust as detailed in the book. My plan for the recovery is:
1. Eat more and eat cleaner – upping the milk, juice, and kefir cals, especially post workout.
2. Add an ‘off day’ recovery routine consisting of some foam rolling, stretching, and EASY bike/walking
3. Ensure I sleep 7-8 hrs/day and nap whenever needed. I work funky shifts so keeping a routine is important
4. Shorten up the workouts by speeding up the warmups and being efficient between sets and exercises.
Also, good form will be more and more important and finding mistakes and making small adjustments will be important. Warm up sets will be filmed and every effort to make the first warmup look like the last work rep will be made. I may get a belt this month but more likely I’ll just wait until I do a cut and get a smaller sized belt. After stalling on each lift and resetting twice with microloading, and each lift has progressed to TM, I’ll probably do a cut then.
Good advice. I also think I need to tweak my programming. I was doing sets across on deadlifts at the beginning only to get more practice on form and because I started light it wasn't an issue. I've kept doing 3 sets bc I could and I thought more was better but now I'm close to overdoing it. Just 1x5 for me now. Also, I'll do my bench increases at 2.5 now, same as the press. These 2 changes should keep me in lp for a good while longer.
Originally Posted by Mdemarco
squats got hard, but I wasn't in any danger of failing I don't think. Legs pretty fatigued after the workout - 1st time for that since starting back up 1 month ago.
this is the big 205 that I got stuck on last time and just kept beating my head against the wall to break through - it is my 3x5 pr. I'll be dropping to 2.5lb increases for the bench same as my press - I'm glad I recently re-read the programming part of ss and pp which recommend doing that.
Chins (green, purple, red) x5,5,5 (15)
Progressing the chins with less band assistance and more reps the way I am is an experiment, but I'm happy with the progress so far. I thought these would be tougher but I got them all. I'm counting all reps where I can see the top of the window over the chin bar so I guess it is more of an 'eyes up' than a chinup.
Pretty tired after this one. Will look to get more caffeine in me before the wednesday session and get some stretching/foam rolling tuesday also. I'm happy with the programming tweaks I'm making and reading up in PP and SS and the 70's big TM part 1 is getting me thinking a 1 time pass on the deadlift this wednesday may be in order. The last deadlift 3x5 was tough and todays squats were no joke. I may have accumulated too much volume with the pulling with my mistaken 'more is better' attitude and just doing some hypers or rdl's or something this wed may allow the next several deadlift days to progress better. I guess I'll make a game time decision wed. Any input?
You should definitely drop the deads to one set. You have the technique down now so no need to be doing multiple sets. You can work the technique in warmups anyway. Are you doing high bar deliberately?