Strongdaniel becomes an adult male.

[misspelledgeoff]

i've got scrapes and bruises all across my back from low-bar.

yes i think your DL warmups are too much. you are probably pretty warm from the squats, so I'd do just enough to prime the neurons for the upcoming set. e.g.

135x3
185x2
225x1
workset

[strongdaniel]

Just ordered 2" washers as my 1.25 lb fractional plates. These could prove useful, I hope.

[strongdaniel]

i've got scrapes and bruises all across my back from low-bar.

yes i think your DL warmups are too much. you are probably pretty warm from the squats, so I'd do just enough to prime the neurons for the upcoming set. e.g.

135x3
185x2
225x1
workset

Thanks for the advice. Will do.

With regards to bruises, does wearing a sweat shirt help?

[misspelledgeoff]

i dunno about the sweatshirt. i'm in the same boat as you. I may try a sweatshirt next workout and see how it goes.

[strongdaniel]

I just culminated my first week doing the literal ss program.!

Saturday Dec 5 2009

squats

Highbar
Ohsxdowelx5
5x45
5x135
3x225
245
Lowbar*work*sets
265x5
265x5
265x5


Press
45x5
45x5
65x5
85x3
105
110x5
110x5
110x5

squat cleans
155
155
155
155
110x3
110x3
115x3

[Sal Webber]

With regards to bruises, does wearing a sweat shirt help?

I've never used a sweatshirt but I do wear thick cotton shirts just like the book says. Cool logos are required. If you are wearing a synthetic material you may be getting some sllipage that is causing the irritation. I also chalk the bar along with a light dusting on my hands. I have callouses on my back but they've never really bothered me. Women are especially impressed with back callouses.

[strongdaniel]

Squat
High Bar warmup
DowelxOHSx5
2x5x45
5x105
3x160
2x215
5x270 (PR!)
5x270 (PR!!)
5x270 (PR!!!)

Bench
2x5x45
5x95
3x135
2x175
5x195
5x200 (PR)
4x200 (The bar was still creeping up on rep 5, when my spotter helped me get it the rest of the way up--I think I could have gotten it, without spotter interference).

Deadlift
2x5x100 (using fatgripz)
3x150
2x225
5x265 (right hand facing out for the first three, right hand facing in for the last 2)

Notes:

Squat:
-Throughout my squat warm up and worksets, I felt a bad pain where my groin meets my left hip. This pain did not go away.
-Squat felt very very close to the limit of what I could do. I was completely out of breath and the end of the sets, and felt my form somewhat breaking down. Squatting 270x5---this was the first time the mental part played almost as big a role as the physical aspect of moving the weight.
-My right leg toward the fifth rep of the second set and the third rep of the third set, started to shake uncontrollably. This has never happened before and I found it somewhat scary.

Bench:
-I made a pretty boneheaded mistake. Loaded up an extra ten on the left side of the bar, and ended up trapped under it. With me pushing with all my might, my spotter got the bar off my chest.
-The rest of the sets were fine. Next time I go, I am confident I can hit 3sx5rx200. I am excited to be past the 200 mark for worksets.

Deadlift
-No complaints. The fat gripz really work the grip and I am excited to integrate them for warm up sets.
-My final deadlift, even though it was a pr, felt easier compared to other deadlifts I've been doing. One aspect might have been the reduced warmup ( for deadlifts, I was doing way too much work before my workset). But I also suspect that my form is improving on the deadlift. Holding my breath during reps is giving me a much bigger base of support.

Weight belt should come in the mail any day now. I am beyond stoked!

Post workout meal:
25 grams of whey.
A feast of veal cutlets, a giant buttered chunk of french bread, and anchovies.

Question for the forum crew: any suggestions on why my right leg is shaking and why my left hip/groin is sore? And is it safe to work through the groin pain?

[Sami]

Probably shakes because it's at the limit, some people just shake.

As far as the groin pain, I had this. It was because my knees were sliding forward at the bottom (well, they were going forward for the entire descent). After fixing this, the pain went away and hasn't come back. I'd probably drop the weight by 5-10% and focus on bringing your knees forward in the first 1/3 of the descent and keeping them there until the last 1/3 of the ascent.

[strongdaniel]

Probably shakes because it's at the limit, some people just shake.

As far as the groin pain, I had this. It was because my knees were sliding forward at the bottom (well, they were going forward for the entire descent). After fixing this, the pain went away and hasn't come back. I'd probably drop the weight by 5-10% and focus on bringing your knees forward in the first 1/3 of the descent and keeping them there until the last 1/3 of the ascent.

If the groin pain comes back I will do the reset and take that advice.

This morning I woke up, I felt fine. Perhaps the groin pain was a one time thing from my last workout?

[strongdaniel]

Sorry for the hiatus.

Some updates will follow.