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Thread: swan levels up

  1. #1
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    Default swan levels up

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Greeting fellow campers. If I wasn't so lazy I'd link to my novice log, but I am so it's "swan's log" for anyone who cares.

    I came here because I ran out of gas on the presses. My squat & deadlift are in the toilet due to successive back injuries over the winter & spring. I've been rehabbing it and lifting as I am able, but it's still an iffy proposition some days. Launching off with an HLM on the presses, and whatever lp style with squat/dl while the back recovers, and I'll see how it goes.

    Squat
    Barx5x3
    105x5
    145x5
    185x3
    210x2 belt
    235x5x3 belt - the squat part continues to be ok, back felt a little sore in the last set

    Bench press
    Barx5x2
    105x5
    145x5
    175x3
    200x2
    225x5x5 belt - volume pr, heh
    I may have started a little light, but better that than too heavy as I've done in the past.
    So yeah, bench focus to start because I somehow have it in my head that a 3 plate bench would be cool. Dunno why, but there it is.

    Deadlift
    135x5
    185x3 belt
    225x5 belt - back was kinda sore the last couple reps, so good enough for today

    BW 240
    I should probably be eating a little more.

  2. #2
    Join Date
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    Default 7/4

    Press
    Barx5x3
    70x5
    95x5
    120x3 belt
    140x5x3 belt
    Was ok.

    Thought about some front squats, because I can't recover from lp squats 3xweek, but after a few bw reps the back was getting tight so I skipped it.

    Chins
    BWx6,7,6,6

    Some curls

  3. #3
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    Default 7/6

    Squat
    105x5
    150x5
    190x3 belt - back is sore, early belt
    220x2x2 belt - back too sore to continue, no doubt from doing the rear brakes on the car last night where I was sitting a lot with a lot of lumbar flexion, the enemy


    Bench press
    95x5
    130x5
    160x3
    190x2
    215x5x3

    Since the back was so sore, bailed on doing any sort of pulling/back moves.

  4. #4
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    Default 7/9

    Squat
    Barx5x3
    105x5
    150x5
    190x3
    220x2 belt
    245x5,5,1 belt
    Back was a little sore from 190 through the second work set. Dunno what happened but it hurt like hell the 1st rep 3rd set so that was it.

    Bench press
    Barx5x2
    105x5
    145x5
    180x3
    205x2
    230x5x5 belt - volume pr
    These went fine.

    RDL
    115x5
    125x5,8
    Tried these out to see if there was anything I could do that didn't hurt the low back. Just used the weights the kid was power cleaning. Went ok.

    BW 238
    Well this is getting just ridiculous.

  5. #5
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    Default 7/11

    Press
    Barx5x3
    75x5
    100x5
    125x3 belt
    145x5x3 belt - ok

    Passed on any sort of squat today. Back has been getting better since last time - a little easy swimming last night helped.

    Chins
    BWx7,7,7,6

  6. #6
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    Default 7/13

    Squat
    Barx5x3
    105x5
    155x5
    195x3 belt - uneventful through here
    225x4 belt - stopped after 4 due to some back pain, not a lot but enough
    195x5 belt - ok
    Not bad considering it hurt like hell all afternoon but felt better and better through the first few warmups.

    Bench press
    Barx5x2
    105x5
    145x5
    175x3
    200x2
    220x5x3 easy

    BB Row
    75x5
    95x5
    Trying em out. Felt ok, but I need a review of exactly how they're supposed to be done.

    Curl bar curlz.

  7. #7
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    Default 7/16

    Squat
    Barx5x3
    95x5
    135x5
    175x5 oops, meant to do 3
    195x5 belt
    205x5 belt
    195x5 belt
    Back was pretty decent the past couple days, so shot for some work sets around what felt ok last time and went up a little more to try it. These went ok.

    Bench press
    Barx5x2
    105x5
    145x5
    185x3
    210x2
    235x5x5 belt - volume

    Deadlift
    135x5
    185x5
    And that seemed like enough based on what my back was telling me.

    BW 239

  8. #8
    Join Date
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    Default 7/18

    Press
    Barx5x3
    75x5
    105x5
    130x3 belt
    150x5x3 belt - well fuck me how about that
    115x10 - pump!
    Did not feel at all good starting out, as in not recovered from heavy day, but all was well by the end of the last warmup. Seriously doubt there's another +5 here though.

    Squat
    Barx5x2
    95x5
    135x8
    Back was in a weird state today so I tried out just a couple low weight sets on the theory that non-heavy squats have left the back feeling better. Also, I should, probably stay out of the back of my car, there's not a lot of room to maneuver back there. Anyway, might take an easy swim later if I can ever stop making this log entry & get to dinner.

    Chins
    BWx7,8,7,7

    Curl barzzz.

  9. #9
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    Default 7/20

    Squat
    Barx5x3
    65x20
    Trying to sort out what's going on with the back since last time. I now believe it's a right lumbar erector tear, but not real bad. How I did it pressing, I have no idea. And now that I actually have read up on what to do have realized I fucked it all up to start. From where things are now, I'll give it a day or 2 of rest and then go rehab protocol on it.

    Bench press
    Barx5x2
    105x5
    145x5
    175x3
    205x2
    225x5x3 belt - no problem, wondering if I should be doing 4 sets here

    Deadlift
    65x5
    85x5
    Part of that whole, figuring shit out thing.

    Curl bar - wow, can really only do these once a week as I didn't realize I was still sore & tired from last time.

  10. #10
    Join Date
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    Default 7/23

    starting strength coach development program
    Bench press
    Barx5x3
    105x5
    150x5
    190x3
    215x2
    240x5x5 belt - this was my previous best 3x5

    Back rehab
    Well shit it's time to actually get a damn rehab plan and stick to it instead of dicking around with various things. So that's the plan for the coming weeks which will not likely see any squats or deadlifts. On the other hand, 2 days into the Starr lower back rehab and my back overall feels better than it has in months. It seems to even be working on the original tweak from back around January or so. Anyway, is plus good so far.

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