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Post by Ryan on Aug 3, 2016 11:45:53 GMT -5
Squatted today-
barx8 135x8 225x5 315x3 405x1
Work: 425x3x3
Paused (2ct): 335x3x3
This was challenging but not painful. Work capacity issues aside, I am pleased with how this session went. Granted, I'd like the individual reps to feel more consistent from rep to rep but I did completely bury each one. At any rate, I think I need to continue working through this injury before my mind is fully cleared to focus on the actual task of squatting itself (meaning: not having my back issues on my mind, even subconsciously).
I still have a long road ahead to get back to where I was, but at this point, there's nothing apparent that's holding me back from moving forward. It will just be a matter of time, patience and work.
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Post by 3speed on Aug 3, 2016 20:44:48 GMT -5
I just finished that trip. It's rough but worth it.
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Post by Ryan on Aug 4, 2016 14:43:58 GMT -5
Bench Wk8, volume day
W/U: 30 pushups barx10 135x8 225x5 275x1 315x1 330x1 (2ct pause)
Work: 250 for 8 sets of 5 (2min or less break btw sets)
Incline BB: 225 for 3 sets of 5
and 30 more pushups to end the session.
Funny, this doesn't come across nearly as tiring when typed as it was in real life. lol
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Post by Ryan on Aug 8, 2016 8:16:08 GMT -5
Squat (from Saturday):
W/U: barx10 135x8 225x5 315x3 405x1 425x1
Work: 315x5x5
Just volume day for squats. Added this second squat day into the week as my back is not getting worse while my strength steadily climbs. Two days later and I'm feeling ok, so I expect I'll continue with this for at least short-term or until/unless it begins to feel like I'm overdoing it.
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Post by Ryan on Aug 8, 2016 15:32:51 GMT -5
Bench Wk9 (main day)
W/U (all feet up): barx10 135x8 225x5 275x2 315x1 325x1 (2ct pause)
Work: 280 for 3 sets of 5 (paused final rep of each set)
CG's (feet up): 225x5 235x5 245x5
60 pushups.
This was a deload week and for once, a deload week actually felt like a deload, not totally exhausting.
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Post by osu122975 on Aug 10, 2016 16:59:25 GMT -5
I'm liking the flow to your workouts
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Post by Ryan on Aug 10, 2016 18:01:07 GMT -5
Thanks Eric. This is the first time in a long time where I've made consistent progress on the bench, so I'll stick with this until the wheels fall off for sure.
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Post by Ryan on Aug 11, 2016 15:53:39 GMT -5
Squat day (primary)
Back was feeling cranky today, so I trained cautiously which will take getting used to (not exactly my style):
W/U: barx10 135x8 225x5 315x3 405x1 430x1 (nice and fluid- no complaints)
Work: 365 for 6 sets of 3s
60 frigging pushups....
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Post by Ryan on Aug 12, 2016 15:23:17 GMT -5
Bench Wk9, volume day
Decided to try something a little different today to add a bit of @sswhoopery to what might otherwise have been a ho-hum deload week volume day. See following-
W/U: barx10 135x8 225x5 275x1 315x1 (2ct pause) 325x1 (2ct pause)
Work (all w/feet up, legs straight out so my body was flexed at about a 150deg angle at the waist):
15 pushups - 1min break 225x5 w/2ct pause on each rep - 1min break 15 pushups - 1min break 225x5 w/2ct pause on each rep - 1min break 15 pushups - 1min break 225x5 w/2ct pause on each rep - 1min break 15 pushups - 1min break 225x5 w/2ct pause on each rep - 1min break 15 pushups - 1min break 225x5 w/2ct pause on each rep - 1min break 15 pushups and done.....
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Post by nachtegaal45 on Aug 16, 2016 14:31:06 GMT -5
Man that's like circuit training! No fat will be sticking to your body with rest periods like those!
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Post by Ryan on Aug 16, 2016 14:53:19 GMT -5
and it felt like that....lol
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Post by Ryan on Aug 16, 2016 14:57:07 GMT -5
Bench Wk10, main day
W/U: barx10 135x8 225x5 275x2 315x1 330x1 (2ct pause)
Work: 290 for 5 sets of 3's (paused final rep of each set)
CG's (feet up): 245x3 250x3 255x3
60 pushups.
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Post by Ryan on Aug 18, 2016 11:44:35 GMT -5
Squat (yesterday)
re-aggravated L5 injury, had enough sense to call it a day where the issue occurred (warmups at 315lbs).
Have the problem narrowed down to body positioning going into and coming out of the hole. I'll get this straightened out. Patience and time.
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Post by Ryan on Aug 19, 2016 15:03:48 GMT -5
Bench, Wk10 (volume day)
W/U: barx10 135x8 225x5 275x2 315x1 (2ct pause) 330x1 (2ct pause)
Work: 235 for 6 sets of 5 (all reps paused for 2ct)
Incline: 225x3x3 (all w/2ct pause)
80 pushups
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Post by Ryan on Aug 22, 2016 15:09:35 GMT -5
Bench Wk11, main day
Worked up to paused single of 340 <-- this was downright fluid. The guy who I had hand the bar off to me actually asked why I didn't do more reps. lol
300 for 5 sets of 3 (final rep on each set paused).
110 pushups
Next week is the final week of this bench block and it calls for a max single of 348, so I can essentially choose whether I want to hit 345 or 350. Feeling good about this.... stay tuned.
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Post by Ryan on Aug 25, 2016 14:22:00 GMT -5
Tried squatting a little today just to see how the back would feel and it wasn't great or terrible. A little post-training soreness probably from swelling of the problem area, but nothing crazy. Stopped with a paused single of 315 and backed down to a couple of light 225 sets. Didn't feel normal, but didn't feel any sharp pain either.
Decided to do some incline bench work to round out the session and give purpose to what otherwise would have been a near-wasted trip to the gym.
Incline BB:
W/U- barx10 135x8 225x6 275x2 295x1 <-- I don't usually give much thought to PR's on non-competition lifts, but this was definitely a nice single for me. Never incline-benched this before, much less cleanly and easily.
Work: 255x3x3 (all reps paused for 2 count)
90 pushups
(today's bw is 191)
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Post by 3speed on Aug 25, 2016 14:33:38 GMT -5
It looks like the push-up experiment just might be a success. Something is working for you. I might have to add a few more in myself.
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Post by Ryan on Aug 25, 2016 14:46:05 GMT -5
Woody, it makes me nauseas to think that pushups might actually be helping because I hate doing them, but after I check off other variables, I'm not left with too many possible reasons for recent bench success, especially (as we discussed before) at 10-12lbs lighter bw than I normally walk around at, and AT LEAST 5-6lbs lighter than I've ever competed at before.
There is one other thing though, and it's no small thing either: I've gone back to benching heels-down wearing my squat shoes, and I started this just about in coincidence with the pushup fest. I find that while the first few weeks were rough going, I've since felt better stability and a more powerful arch. This could also tie back to the friggin pushups, but it's the only remaining sandbag of a possibility before I have to break down admit that this muscle endurance nonsense aka pushups is actually beneficial. lol
By the way: 6 days left in the challenge, about 2000 pushups left to hit the 20k marker.....
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Post by Cormac on Aug 26, 2016 4:52:43 GMT -5
That's some strong incline pressing. Do you think another contributing factor could be that with your injury the reduced deadlifting and squat volume is enhancing your recovery towards benching? Just a thought
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Post by Ryan on Aug 26, 2016 7:50:16 GMT -5
That's some strong incline pressing. Do you think another contributing factor could be that with your injury the reduced deadlifting and squat volume is enhancing your recovery towards benching? Just a thought Yes, there could certainly be something to that.
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Post by Ryan on Aug 27, 2016 20:44:26 GMT -5
Bench Wk11 (volume day)
W/U: Bar X10 135x8 225x6 275x2 315x1 330x1
Work: 240 for 7 sets of 5 (all reps paused)
Incline BB: 275x1 245 3 sets of 4 (all reps paused)
Standing strict press: Barx8 95x8 135x6 155x3 185x2
Farmers Walk: 120lb dumbells, 4 sets of 35-40 paces
90 pushups.
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Post by osu122975 on Aug 28, 2016 20:28:29 GMT -5
Goes to show that the body just doesn't recover as well without rest. Doesn't matter if it's benching, squatting or pulling. Any stress on the upper body is stress on the entire body and vice versa for the lower. I still say we all train far too often. Matter of fact, your log here lately has caused me to try something for the next 12 weeks since I don't have any plans for a meet in the near future.
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Post by Ryan on Aug 29, 2016 9:29:16 GMT -5
What do you mean Eric? I am having trouble with my lower back but my bench is taking off so I'm not sure which one you're referring to.
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Post by osu122975 on Sept 1, 2016 3:38:32 GMT -5
What I mean is since you've been forced to rest one lift or even one part of the body and not hit it as hard or at all and focus the majority of your energy on one lift is helping bring about better results on that lift than before.
We generally as lifters are trying to raise all three lifts at the same time. I think sometimes if we're training all three pretty rigorously it might not be as helpful as if we rested more either between workouts or train two of the lifts very light while trying to raise another.
It's just a theory I have.
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Post by Ryan on Sept 1, 2016 7:54:24 GMT -5
What I mean is since you've been forced to rest one lift or even one part of the body and not hit it as hard or at all and focus the majority of your energy on one lift is helping bring about better results on that lift than before. We generally as lifters are trying to raise all three lifts at the same time. I think sometimes if we're training all three pretty rigorously it might not be as helpful as if we rested more either between workouts or train two of the lifts very light while trying to raise another. It's just a theory I have. Ok, got it.
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