Skid (Marc's) log

[skid]

SGDL - 375-5,4, - Died on the 5th rep on the second set. E1rm up 5 to 445
Press - 210-1, 155-9,3,3, 210 was strict 1.0 and difficult. Back to bodyweight strict press!
Weighted crunch - 50-10,10,
Bench - 245-8 - Was going for 11 but perhaps the press tired me out a bit.
EZ bar Curls - 100-13,4,7,
DB calf raise - Left-25-10,10,10, Right - BW-10,10,10,

-Right arch and ankle - Still sore and I am still limping. Much weaker than my left, but getting better slowly though. Call it 30% (+5% - good improvement here)
-Left arch/plantar fasciitis - mostly healed now. Call it 91% (+1% - added 5 pounds to calf raise so its getting stronger)
-Left inner thigh/groin - Only feel this when squatting over 225. Slight soreness not really limiting anything. Call it 90% (no squats today so didn't feel it)
-Right elbow & lower tricep tendon - Causing significant pain on certain exercises, and limiting strength. Call it 78% (+3% - slight improvement but curls still painful)
-Left middle deltoid - Causing pain and limiting strength, especially with OH pressing. Call it 80% ( +5% - better today, only felt it slightly with barbell presses)

[skid]

It's hard trying to juggle exercises to hit everything, but still keep my workouts reasonably short. Interestingly, although I have lost a fair bit of strength from earlier this year, I look more muscular now after almost 3 months of higher rep work. Losing a 15-20 pounds of weight helped as well.

Squat-345-3,3,5,5,5, - Probably didn't warm up enough as I seemed creaky on the first couple of sets.
Comp Bench - 255-3,3,3,3, 230-6,6,6, These went easy...
Delt raises - lots - Going to the sides seemed better for my sore L deltoid than front raises although I did both.
Weighted Chins - 22-7,7, I normally do 4 sets but my workouts were taking too long and I'll now be training 3x/week.
Ab wheel from knees - 12,12,
DB Calf raise on 3" block - L-25-10,10,10, R-BW-10,10,10, Left - is getting stronger, Right - I am now getting full range of motion but still painful
DB Curls - 45-10, 35-7, 25-8, done non-stop for the pump
GHR's - Blue band-10,10,

Injury update
-Right arch and ankle - Still sore and I am still limping (getting better though). Much weaker than my left, but getting better slowly though. Call it 33% (+3% - good improvement here)
-Left arch/plantar fasciitis - mostly healed now. Call it 92% (+1% - added 5 pounds to calf raise so its getting stronger)
-Left inner thigh/groin - Only feel this when squatting over 225. Slight soreness not really limiting anything. Call it 90% (still there but not affecting strength wise)
-Right elbow & lower tricep tendon - Causing significant pain on certain exercises, and limiting strength. Call it 80% (+2% - slight improvement but curls/chins still painful)
-Left middle deltoid - Causing pain and limiting strength, especially with OH pressing. Call it 80% ( didn't really notice it today much as I didn't do any overhead pressing)

[skid]

SGDL - 385-5,5, (+10 lbs) These went well today. E1rm up 5 pounds to 450
Comp Bench - 265-3,3, Easy peasy
Weighted Crunch - 50-11,11,
Sumo Deadlift - 225-5,5, Gonna start training these. Started light.
BB Calf raise - 155-10,12, These are getting better all the time. Full range of motion with my R now
DB Row - 120-6,6, - Tweaked my lower back slightly with these by twisting at the top.
Press - 175-5,5, Went easy
Cable curl - 125-10,10, painful on my elbows, but still doable. Hope they're helping and not hurting...

I think I'll update my injury status on a weekly basis now. Everything is getting better though which is good.

[skid]

SSB hands-free squats - 270-8,8,8, Hands-free really throws the weights forward almost like a front squat.

T&G Bench - 245-12

Weighted leg raise - 10-10,10,12, - super-setted with...
Side delt raises - 15-10, 20-10,12,

BB row - 200-8,8, - super-setted with...
DB press - 65's-8,8,

DB Calf raise L-25-10,12,12, R-BW-10,10,12, super-setted with...
EZ-bar curls - 140-6,6,6, done as strictly as possible

[skid]

Had some red wine last night which affected my workout today.

Squat - 365-3,3,3,3, - Actually didn't go too bad. I warmed up slowly and went up in weight in 50 pound increments.

Bench - 295-3,3,3,3, 265-7,6,7, Felt heavier than it should have, but then again I haven't done any heavy benching or squatting in quite a few months

I cut my workout short, and may do my accessories later today, or maybe not

Weekly Injury update:
Left lower back tweak - Caused this last week. Felt it today doing squats and benching. Just some minor pain.
Left plantar fasciitis - 95% healed. Some minor pain in the morning when I first get up
Right plantar fasciitis - Improved quite a bit - only a slight limp now, still weak though - 40%
R elbow - Improved - No issues with main exercises just accessories which I didn't do today.
Left middle delt - Felt it during benching today - 95%

[skid]

After Monday's workout my back was quite sore. I tweaked it last week doing DB rows and I think arching for my bench on Monday bothered it. I almost skipped today's deadlift training as I felt my back would be too sore to train, especially doing snatch grip.

SGDL - 400-5,5, +10 pounds from last week, E1rm 460 - Amazingly my back felt great after doing these. Pain is almost gone
Bench - 170-8, 205-6,6, 245-5,5, 275-3,3, 310-1,1, I did the singles with comp pause. Felt good to push over 300 again!
Ab Wheel - 10,10, from knees
Sumo deadlift - 275-5,5, +50lbs from last week. Went easy, but weight is pretty light still.
Weighted chins - 35-4,5,
DB Calf raise - Left - 25-10, 30-10, Right - BW-12, 5-10, Right foot is definitely improving as the BW reps were mostly pain free and didn't require any assistance.
DB Curls - 45-10, 35-9, 25-8 - Done non stop for the pump

[skid]

My lower back was still sore when I woke up today. Deadlifts Wednesday made it feel better, but it was sore again the next day and today. The soreness didn't affect my training today, and my back now feels much better. Funny how that works...

SSB Hands-free squats - 286-8,8,8,

T&G Bench - 275-7,

Banded leg raise - Red band - 8,10 Super-setted with -
Delt raises - 15-10, 20-10, 25-7 - all paused at the top. My L shoulder started clicking with the 25's so I stopped a bit early.

DB Press - 75's-2, 65's-10,10, My left shoulder wasn't up to 75lbs so I dropped to 65. SS'd with -
BB Rows - 210-10,10, + 10 from last week, and they still went easy.

BB Calf Raise on 3" block - 165-12,13, Pain in feet/ankles greatly reduced. These felt good to do finally. SS'd with -
EZ-bar Curls - 140-8,8, Cheated a bit to get them up, but lowered slowly under control.

[skid]

Took advantage of some magnificent fall weather to go mountain biking yesterday with my youngest son. I'm going to try to do more of that going forward as I'm not really doing any other cardio besides 500M rows to warm up before I lift.

Squats - 385-1,1,1, This is the heaviest I have squatted in a while and it felt heavy too.
Squat walk out - 495-1,1, Did this to give my CNS a feel for heavier weights and to lower the intimidation factor as I start to push heavier.

Bench - 286-2,2,2, Did a 1-2 second pause on these
Bench - 265-5,5,5, Did these T&G and tried to push the bar up as hard and fast as possible.

Delt raise to side and overhead - 15-9,9, ss's with -
Weighted Chins - 10kg plate (33lbs) - 5,6,

Ab Wheel - 15,15, These are getting easy now; may have to try weighting these somehow. ss'd with -
DB calf raise - L-25-10,10, R-5-10,10,

DB curls - 45-12, 35-10, 25-10, did these one right after each other. Curling 3x/week is growing my guns!

GHR - Blue band - 12,12, need to add more resistance for next time

Weekly Injury update:
Left lower back tweak - Some minor pain is still there, but not really a factor. Getting better for sure.
Left plantar fasciitis - Pretty much healed now, going to drop from list
Right plantar fasciitis - Improving slowly - still weak, but pain is diminishing
R elbow - slowly better, felt it today for sure with weighted chins, but not causing any weakness
Left middle delt - Only bothers me with OH pressing now, and my left arm is weaker than my right

[skid]

For barbell work I use my KG plates, but the rest of my equipment (dumbbells, etc.) is in pounds. I may go back to just converting everything to pounds again...

SGDL - 185kg (407lbs) - 5,4, I should have rested longer between sets as I died on the last rep of set 2. E1rm-470 - be nice to get this to 500, but at some point I need to start training conventional deadlifts again. Hopefully SGDL's will help me where I need it most which is breaking off the floor.

Bench - 80kg-5, 100-4, 112.5-3, 120-3,3, 130 (286lbs)-2,2, - did comp pauses on the last 4 sets, seemed to go easy.

Weighted crunch - 50lbs-12,12,

Sumo DL - 140kg (308lbs) -5,5, - added 15kg from last week - still went easy

Accessory stuff:
BB Calf raise 75kg-10,10, getting better every week!
DB row - 120lbs-7,7,
Press - 85kg( 187lbs) - 5,5, went quite easy, but left tricep acted up a bit.
Cable curl - 6,8, some pain in my elbows from this, but not too bad

[skid]

SSB squat - 295-8,8,8, - Did these hands free. +11lbs from last week. I'll keep LP'ing these at 8 reps as far as I can
Bench - 319-1, 286-3,5, Everything felt light today, and 319 moved fast. Rx called for 3's at 286 but I did 5 on the last set since it felt light 8-) .
EZ bar curl - 140-9,9,
DB Delt raise to side and ceiling - 10-10, 15-10, These are done for shoulder health.
Banded Leg lift - red band-10,10, - I lay on the bench and have a band strung across the lowest pins on my rack.
DB OH Press - 75's - 5,6, L shoulder is getting better. Could only do 2 last week. R arm was easy.
BB Row - 220-10,10, Did these non-stop without touching the ground. Could feel this in my hamstrings.