Granny's Log (deb)

[Bill Anders]

Finally DID the protect your armpits DL cue by pretending I was going to be tickled, seemed to work fairly well. Still not a habit but I'll take it.

I like that cue. I picked up "bend the bar around your legs" a while back, which does the same thing. It was quite a game-changer not just for the DL, but my power cleans.

Keep at it, deb!

[granny]

HB1W4 D1 7_19_21
SSB 135x6 @10 (s/b 10, not sure I could've done another one), 110x6x4s @7, @6.5, @7.5, @8
Press 63x8 @8, 60x8x3s @7.5,7.5,8
RDL 105x6x4s all @7
Comp Bench Technique Sets 75x5x3s @5.5
Leg Ext. 30x15, x12, x12 all at 2RIR
Ab Wheel 15, 12, 12 all at 2RIR

I'm trying to start on the low side with the hypertrophy so I don't flame out, but wondering if I'll keep my strength. So I was kind of surprised to hit the 135, jumps my e1rm from 159 to 165-170 (I chose 165 to go off of). I'm not sure I like SSB, it weirdly pitches me forward; I go too low and then when I get fatigued I'm really fighting against flexion in my upper back (but I dont see any on video).

Right shoulder has been bothering me, noticed shoulders were fatigued leading up to this session. Dropped down to 60 wondering if it was cardio aspect of 8's in the heat/humidity - but I had to take a breath before rep 7 on all these sets, and last week that wasn't the case.

I may swap out leg extensions next block because it just hurts my left knee, lunges, split squats, all hurts my knee, so IDK.

Two more days of @10 this week. Then another hypertrophy block before strength blocks.

I'm really trying to figure out how to recover once I get up to what has been for me, heavier weights, so I can hopefully get PAST them.
IDK if its really as simple as more rest days between trainings?

[Browndog]

I thought they looked OK. SSB is about 10-15% harder than a low bar BS...FWIW.

Try thinking actively, about knees forward during the ascent.

For your knee quandary, drop the extensions for a cycle, and put in Single Leg Step Downs, focusing on a slow lowering. These were suggested to me by the BBM PTs, and they did help.

I'll video a set for you, and stick it on my Instagram tonight.

[granny]

I thought they looked OK. SSB is about 10-15% harder than a low bar BS...FWIW.

Try thinking actively, about knees forward during the ascent.

For your knee quandary, drop the extensions for a cycle, and put in Single Leg Step Downs, focusing on a slow lowering. These were suggested to me by the BBM PTs, and they did help.

I'll video a set for you, and stick it on my Instagram tonight.

Thanks for this, if I can I may try that.

[granny]

HB1W4 D2 7_21_21
TNG Bench 110x6 @9.5 IG video (s/b @10, I picked a good weight, guy seated watching me is the nice guy who winks/gives me a nod to tell me I did ok on my set, lol), 95x6x3s @6.5, 95x6x2s @7
Good Morning (6-8 reps, @8) 80x8 @7, 85x8 @8, 85x7 @8, 85x7 @8
DB RDL 25'sx15x2s @8
Pendlay Row (15-20 @2RIR) 80x12x2s @2RIR, 75x12 @2RIR
DB Press 10'sx15x3s @2RIR
LTE (15-20 @2 RIR) 35x15, x13, x12 @2RIR
Alt Hammer Curl (15-20 @2RIR) 10sx20, x17x2s @2RIR
Superset LTE/Curls. Every part of my upper body feels pumped plus back of my legs. Nice kid spotted bench (I told him I would video if he doesn't mind meaning set the cell down - but he did it - I realized later, oh yea he could probably run over and spot 110 with his pinkie LOLOL). I misgrooved bar path on rep 5 badly (FOCUS!)

[granny]

HB1W4 D3 7_23_21
Pause BK DL 200x5 @10 (forgot armpit cue/back set on rep 5), 160x5x4s @7
Spoto 80x8 x4s @7, @6.5, @8, @8
5-0-0 Squat 95x6x4s @7
Floor Press 95x6x2s @7.5, 95x6 @8 (overshot a bit)
BB Hip Thrust 95x15, x13, x12 all at 2RIR
3 Hours due to chatting. 3 hours sleep last night. Can sciatica affect your knee? Little depressed ate crap all week, time to rein it in.
Next week, deload.

[Browndog]

...can Sciatica affect your knee?

I believe it can, more towards the outside, above or below the knee joint.

[granny]

HB1W5-DELOAD D1 7_26_21 Sebastian
SSB 95x6x3s @6
Press 55x8x2s @6
RDL 85x6x2s @6
Comp Bench (Technique Sets) 75x5x3s @6
Leg Extensions 55 (on their machine) x15, x12, x12 @3RIR
on their machine; no block to do step downs on - first set was ok, next two sets hurt my left knee joint.
Ab Wheel 15, 12, 10 @ 3,2,2 RIR

I also have been wondering if my high arched feet are becoming problematic.
Right side, same weird pain from my butt check down the outside of my thigh to/thru? knee to the anterior tibialis (spreading my knees in squat today eliminated pain). I've been noticing that right foot plantar fascia is all stiff near my big toe if I spread my toes, and my left ankle has been making walking difficult (ligament, tendon, muscle? on the outside foot) that keeps painfully "spraining"/swelling depending on foot position.

[Browndog]

On the Leg Extensions:
1) I keep the weight really light until my knees are warmed up
b) I focus on holds at extension, or slow eccentrics
iii) foot position makes a difference how my knee feels (toe in v toe out)

[granny]

On the Leg Extensions:
1) I keep the weight really light until my knees are warmed up
b) I focus on holds at extension, or slow eccentrics
iii) foot position makes a difference how my knee feels (toe in v toe out)

TY I'll try that.