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Week 5/Day 2
Squat: Bar x 2 x 5, 95 x5, 135 x 3, 185 x 1, 205 x 1, *220 x 3 x 5*
Press: Bar x 2 x 5, 115 x 3, *130 x 3 x 5*
Deadlift: 135 x 2 x 5, 185 x 3, 225 x 1, 250 x 1, *280 x 5*
Good workout. Not sure I'm over being sick. House is still being hit hard by various things. Last 2 days were bad for me w/ virus, but i was keeping food down so tried to stay close to on track diet wise. Got close to my overall calorie target and close on protein, but was low fat. Had to cut it all off today and just go completely bland. Happy to get this workout in considering.
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Week 5/Day 3
Squat: Bar x 2 x 5, 95 x 5, 135 x 3, 185 x 1, 205 x 1, *225 x 3 x 5* (video)
Bench: Bar x 2 x 5, 95 x 5, 135 x 3, 160 x 1, *185 x 3 x 5*
Power Clean: 95 x 3, 115 x 3, *135 x 5 x 3*
Squats were good. Back to 2 plates. Nice little milestone. Would be nice to push LP for 6 more weeks to get to 3.
Bench was OK. A little harder than I expected but no issues.
Power Cleans were tough. Sets 3 and 4 were sloppy. Was tired by then and losing focus.
Last edited by sbrl_19; 10-01-2016 at 05:37 AM.
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Week 6/Day 1
Squats: bar x 2 x 5, 95 x 5, 135 x 3, 185 x 1, 210 x 1, *230 x 5, 230 x 1*
Press: skipped
Deadlift: skipped
Ugh. Hurt something in my groin. Warming up felt fine. Felt the pain beginning on rep 3 of my first work set. Took a long rest, tried again, and no way. Bad pain in my right groin/upper, inner thigh. I feel on the top part my ascent, squeezing up the final few inches into lockout. I think it might be related to the sloppy cleans I did the other day. I felt something mild in the same spot after my workout the other night, but didn't think much of it. No way I was going to do deadlifts tonight, and decided it was better not to try press either. sucks. I was in a nice groove.
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Week 6/Day 2
Bench: Bar x 2 x 5, 95 x 5, 135 x 3, 165 x 1, *190 x 8*, 140 x 12
Incline Bench: 140 x 2 x 8
Dips: BW x 8, +10 x 2 x 8
Chins: BW x 3 x 5
Good workout. Happy to get back with a good session after a bad day on Monday. With my groin issue, I figured I can switch back to the program I had been doing before with minimal interruption. That was a strong 1 week long LP. : /
I don't squat again until next Wednesday, which will hopefully be enough time to heal. I'm icing and wrapping it too. I haven't felt anything during normal activities. Deadlifts will be Friday, and I'm not sure if I'm going to try to test it all or just rest. Will decide then.
More injury stuff -- been seeing people about my back. I have arthritis, which i'll just have to deal with. A Dr. I just saw said I have symptoms of and x-ray evidence of herniated discs (I've had them before), and sacroiliac joint fusion which is contributing to back pain. Getting an MRI to look at the disc issues.
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Week 6/Day 3
Deadlift: 135 x 3, 135 x 3, 135 x 5, 185 x 3, 225 x 2, 265 x 1, *290 x 6*
Just deadlift tonight. My groin/thigh hasn't bothered me during regular day to day stuff. Decided to see how this went and it didn't bother me at all. I've been busy at work and was up late last night, and didn't get a lot of sleep. Best not to add anything and just get these done. Press and chins on Monday, and then I see how my groin does on squats Wednesday.
Weigh In:
10/7/2016: 215.5
9/6/2016: 210.5
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Week 7/Day 1
Press: Bar x 5, Bar x 5, 75 x 3, 115 x 1, *135 x 7* (video), 75 x 12, 75 x 12
Chins: 16 total -- BW x 5, +10 x 3, +10 x 3, BW x 5
First time at 135 for press. Little disappointed I didn't get 8. I clean the weight up and was a bit sloppy, then I hit my daughter's bike on rep 1. Without that nonsense maybe I get 8. Video for the milestone.
I feel a little something in my groin now (not like when i used to climb the rope in gym class). A little anxious about squatting on Wednesday. Planning to ice and maybe tape it. I also planning to do short sets (doubles or triples) if I can handle the weight.
Also had an MRI on my back over the weekend and got the results of that. My herniated disc at L5-S1 has gotten worse since my last MRI (2011). Nothing else new going on there.
Last edited by sbrl_19; 10-10-2016 at 07:49 PM.
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Week 7/Day 2
Squat: Bar x 5, Bar x 5, 95 x 5, 135 x 3, 185 x 1, 220 x 1, *235 x 3, 235 x 3, 235 x 1*
Pain is still there. I started to feel it a little at 185, and then it sort of built up. I was compensating for it by coming up very slowly, especially at the top of my ascent, and not really locking out fully. I don't like that i had to do that (assume messing with form that way will create other issues). I don't squat again until next Friday. My thinking tonight is that i'll give it a go, but if i feel even a tinge of this on warm-ups i'll shut it down and take 1-2 weeks off.
Glass is half full part of the post: I added weight to the bar over last session for 7 reps.
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Week 7/Day 3
Bench: Bar x 5, Bar x 5, 95 x 5, 135 x 3, 165 x 1, *195 x 8*, 147.5 x 12
Incline: 147.5 x 2 x 8
Dips: BW x 8, +15 x 2 x 8
Good workout. Groin was bothering me yesterday, the day after squats, so I've decided to skip them next time they come up (next Friday). That, plus the following week, will give me two weeks with no squats. Hopefully that's enough time to heal.
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Week 8/Day 1
Deadlift: 135 x 5, 135 x 5, 185 x 3, 225 x 1, 275 x 1, *295 x 5*
Felt the groin issue doing these. Didn't hurt, but could still feel something not right. Been reading on this site about the Bill Star rehab. Not sure if that would help this, but if I'm still feeling it after 2 weeks without squats I may try to get back at it with low weight high rep stuff.
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Yesterday (10/18/2016):
Swim 800 yards easy steady pace, 15:44
Today (10/19/2016):
Week 8/Day 2
Press: Bar x 5, Bar x 5, 75 x 3, 115 x 1, *140 x 5*
Chins: BW x 6, 5, 4
Yesterday I built a DIY squat stand for my garage (the kind with buckets, 2x4s, and concrete), so I don't need to clean the weight up to do presses. I have a low ceiling issue in my basement where I train so I press and do chins in the garage. Easy project and inexpensive (~$25 total and maybe an hour+ of time).
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