12/08
Bench: 3 x 260x8
Incline bench w/ 2ct pause: 195x3, 205x3, 215x2
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12/08
Bench: 3 x 260x8
Incline bench w/ 2ct pause: 195x3, 205x3, 215x2
Almost definitely bumping the squat over from tomorrow to the day after.
12/10
Single-Leg Good Morning: 4 x 95x5
Ab wheel: 3 x BWx5
New plan: doing a ton of rehab and heavy squatting to keep the pain in limbo probably isn't a good idea for a peak. I'm taking time off from the really bad lower back loading for now. I still hope to peak before the end of the year, but we'll see.
Since squatting pretty heavy a couple times per week with the recovery work was keeping me at steady pain, I'm really hoping a week off will do it.
12/11
Jefferson deadlift: 4 x 315x5
Plank: 3 x 45x(a bunch of time)
12/12
Bench from 8th pin: 325x4
CG with feet up: 3 x 235x8
12/13
Jefferson deadlift: 335x5, 355x5, 355x5, 365x5
Plank: 3 x 45x(a bunch of time)
Deadbugs: a bunch
Note to self: focus on knee position.
12/17
Beltless highbar: 405x1, 435x1, 455x1, 475x1
12/20
Beltless highbar: 405x1, 435x1
12/22
Bench: 315x1, 330x1
12/25
Beltless highbar: 405x1, 445x1, 475x1
OK, enough screwing around to end 2017.
Going to move up from 205 to 231 body weight, and hit a 1705 gym total (600/405/700) in 2018.
I don't know my starting maxes. Recently I've done 505x5/330/585x3 weighing 205, unpeaked. The weight gain will put me pretty close even if I don't get stronger.
I've got an autoreg-ish self-made program I'll be running. 4x squat/week, 3x bench/week. Still pretty minimal exercise selection.
I think I want to track session/weekly volume and average intensity for squats to make sure my autoreg is progressing parameters over time consistently. I'll also track session e1RM vs top to gauge session performance.
12/27
Bench to 7th pin: 335x6
CG with feet up: 3 x 235x8
12/28
Lowbar: 2 x 385x8, 385x12
Session e1RM: 530
Session volume: 10,780
Session avg int: 73%
12/29
Beltless highbar: 2 x 345x8, 345x13
Session e1RM: 480
Session volume: 10,005
Session avg int: 72%
12/30
Bench: 3 x 265x8
Incline bench w/ 2ct-pause: 195x3, 205x3, 215x3
01/02
Front squat: 2 x 315x5, 315x8
Session e1RM: 400
Session volume: 5,670
Session avg int: 78%
01/03
Bench to 8th pin: 335x3
CG w/ feet up: 3 x 240x8
Been having some hip pain. Not sure if I should squat tomorrow.
Decided not to squat. This year I really want to push for slower progress over injury. Slow and steady (and safe). Need to get smarter.
I'm going to try picking up squats again on Tuesday (one week off).
01/06
Bench: 3 x 270x8
Incline bench w/ 2-ct pause: 200x3, 210x3, 220x3
01/07
Cheat row: 3 x 315x5
Very strong numbers in here. Subbed!
Hip still giving me grief. Doctor gave me a topical NSAID and a cortisone script. Holding off on the shot as a last resort. No serious squats for a while, unfortunately.
01/10
Bench to 9th pin: 335x2
CG w/ feet up: 3 x 245x8
Box squat: 135x10, 3 x 135x20
[QUOTE=wardog21;1539852031]Very strong numbers in here. Subbed![/QUOTE]
Thanks! Nice to have someone around.
01/11
Box squat: 3 x 165x20
Cheat row: 3 x 315x5
01/12
Box squats: 3 x 185x20
Beltless highbar: 135x20
01/13
Bench: 3 x 275x5
Box squat: 215x15
Low bar squat: 2 x 215x10
Holy volume!
01/16
6.75" above parallel box squat: 315x5, 405x5, 455x5, 495x5, 525x5, 545x10
Spanish squat w/ 10-ct hold: 3 x BWx3
edit: I was suspicious so I remeasured the box height. Adjusted the added height up a bunch. That makes sense. Going to try 5" on Thursday or Friday to see if I can do the ROM pain free.
[QUOTE=wardog21;1540527571]Holy volume![/QUOTE]
I was hoping light weight and high volume would get some blood flow going and help my injury. Mixed results! The latest idea is partial ROM squats and I'm liking it a lot more so far. I'm not good at just resting, and I think pure rest isn't the greatest to get back to lifting heavily anyway. I could definitely be better at walking that line, though.
01/17
Bench to 10th pin: 335x2
CG w/ feet up: 3 x 250x8
10th pin is getting pretty close to full ROM. One or two more sessions of reducing ROM.
01/19
5" above parallel box squat: 495x3, 545x3, 565x2, 585x3
Cheat row: 2 x 315x5, 315x10
Spanish squat w/ 20-ct hold: 3 x BWx1
01/20
Bench press: 3 x 275x7
Incline bench w/ 2-ct pause: 205x3, 215x3, 225x3
01/21
Just a bit of light rehab
Spanish squats w/ 30-ct hold: 3 x BWx1
Injury thoughts:
Hip - pretty steady, not getting worse but not really a noticeable improvement either. That's not bad considering the decent box work I'm getting in. I have a feeling this will be a slow and steady one.
Knee - doing great. It hasn't been in pain for a long while, but I'm still getting grinding and cracking that leads to pain with reps. Couple days ago I noticed it wasn't cracking anymore, and with sleeves there are no sounds at all. Might phase in front squats and high bar this upcoming week, by feel.
Lower back - 100%, no complaints other than regular soreness after adding heavy squatting back in.
01/23
4" above parallel box squat: 495x1, 545x1, 565x1, 585x3
Spanish squat w/ 30-ct hold: 3 x BWx1
01/24
Bench press: 335x1
CG w/ feet up: 3 x 255x8
ROM progression worked great! Very smooth, easy single at 335. Will reset the pins and start on 345 next.
I got the cortisone shot on Friday. Resting a couple of days. Hopefully this helps.
01/28
Bench press: 3 x 275x8
Incline bench w/ 2-ct pause: 210x3, 220x3, 230x3
Beltless RDL w/ brief pause: 2 x 315x8, 315x12
Ab wheel roll out from knees: 3 x BWx10
01/29
Hypers: BWx20, 95x3, 3 x 95x5
Banded Pallof press: 5 x (band)x10
01/31
Front squat to 18" box: 2 x 315x5
Front squat to 21" box: 315x5, 335x5, 355x5, 375x5, 405x4
Squat to 7th pin w/ pause: 225x3, 315x1
Squat to 6th pin w/ pause: 2 x 315x1
High bar squat w/ 5-ct pause: 135x3
Trying different squats out to see how they treat my hip. None are stellar.
02/02
Beltless highbar w/ monster-mini band around knees and 3-ct pause: 135x5, 225x5, 285x3
This variation's more promising than the ones a few days back. I think I've sussed out my underlying problem, mainly being a tight TFL and room for some posterior glute med work. Going to keep to the core/posterior chain focused work while stretching/rolling (TFL) and strengthening (PGM) until the bursitis and/or tendinopathy calms down, but I'll maybe play with some band-around-knees squatting by feel on the side. I have a loose program while I rehab with some room on bench days (like today).
Bench to 7th pin: 345x6
CG with feet up: 260x5
Pull ups: 3 x BWx10
02/03
Single-Leg RDL: 2 x 135x5, 2 x 155x5, 165x5
Plank: 3 x 45x(30 seconds)
02/04
Hypers: 4 x 95x8
Beltless suitcase hold: 2 x 185 x (20 counts), 2 x 205 x (20 counts)
More core/posterior chain work. Feels great. I need to just do this and lay off the injury completely a while, even if my quad strength regresses or whatever (I mean, hell, I've done a lot worse for my long-term training trying to maintain it through this injury).
02/05
Bench: 280x8, 2 x 280x6
Incline bench w/ 3-ct pause: 215x3, 225x1, 225x3, 235x2
Cheat row: 3 x 325x5
02/06
Beltless RDL w/ brief pause: 2 x 325x8, 325x12
Plank: 3 x 45x(35 seconds)
02/07
Hypers: 4 x 100x5
Banded Pallof press: 4 x (Band)x10
02/08
Bench to 8th pin: 345x4
CG w/ feet up: 260x4, 260x6, 260x7
Pull ups: 2 x BWx10, BWx12
02/11
Low bar squat: 2 x 240x8, 240x15
Single-Leg RDL: 4 x 155x8
Trying to ease back into squatting yet again. Artificially dropping max to about 60% for my working set calculations. The work today felt 'healthy', so I hope that slooow and steady gets me back to normal... eventually.
02/12
Low bar squat: 2 x 250x8, 250x15
Bench: 3 x 280x7
Incline bench w/ 2-ct pause: 215x3, 225x3, 235x1
02/15
Low bar squat: 2 x 260x8, 260x15
Bench to 9th pin: 345x3
CG w/ feet up: 2 x 260x7, 260x6
Cheat row: 3 x 325x8
02/18
Bench: 2 x 280x8, 280x7
Low bar squat: 2 x 275x8, 275x15
Double progression on bench has slowed on me. It's the third week trying for 3x8, so I'm going to mix it up, even though I'm getting closer each week (20 reps the first week, then 21, and now 23). I figured out a good weekly volume to aim for, so I rejigged everything to work around that point.
I'm going from:
D1: pin press ROM progression, 3x8 paused CG with feet up
D2: 3x8 bench, 3x3 paused incline
To:
D1: pin press ROM progression, 5x5 incline
D2: 4x4 bench, 3x5 CG Spoto press
The volume will be similar. Slightly lower at first but with higher avg intensity. Keeping the same general variations but modifying them a bit and changing the order.
Beltless RDL: 2 x 355x7, 355x10
Pull ups: 3 x BWx12
Bench to 10th pin: 345x3
Incline bench: 5 x 195x5
Plank: 45x(40 seconds)
Next week is full ROM bench. This is about an inch high, so I might go for a double. Original goal is one rep, though, and I'd be happy enough with that.
Started getting ab cramps (youch) so I didn't get all three sets of planks in.
02/26
Bench: 4 x 300x4
CG Spoto press: 3 x 270x5
Cheat row: 3 x 325x8
03/01
Bench: 345x1
Incline bench: 5 x 200x5
Beltless RDL: 2 x 415x5, 415x6
Easy single. On to 355 ROM progression.
03/05
Bench: 4 x 305x4
CG Spoto: 275x3
Cheat row: 3 x 330x8
Cut CG short, felt a bit much by then. Maybe I should swap it with the incline. Or just dip the weight since bench is tougher now. Actually, definitely that one for now. I'll figure out a drop that makes sense later.
Anyway, pretty happy with the 4x4 today!