The Vegetarian Buddhist Aspiring Powerlifter

[KrazyEyezKillah]

Glad to hear that you are fixing your injury. Good luck fellow 2011-er lol.

Fuk man, the time flies. Thanks bud.

Yah, Its really good. You are on right track.

Thanks man.

Today, weighing 185 lbs:

-Bench 275 5x5
-Banded Squat 285 3x5, then some high bar stuff
-Incline DB Flys: 50s amrap, 40s amrap, 30s amrap
-Cable Row: 200x12, 200x10, 200x10

[nwskier]

Sick benching!

[KrazyEyezKillah]

Sick benching!

Thanks man, bench and OHP are pretty much at where they were a while ago when I was ~12 lbs heavier so that's good.

Gonna do hopefully some more banded squats tonight and some beltless deads. I ordered some oly shoes for squatting which should be here next week so I'm hoping that can further help with the glute repair. On the whole though, it's going well, 285 for a single would have been crippling two weeks ago and the other day I got it for 3x5 with minimal pain.

[KrazyEyezKillah]

Well squatting was good, glute locked up on deads before I even hit my working sets though. That sucks. But I'm making progress and I am grateful for that.

-High Bar Squat w/ band around knees: 295 3x5, minimal pain
-Pause High Bar Squat w/ band: 225x5, 235x5, 245x5 these were great, made my glute feel fuking awesome
-Deadlift (fail) so instead,
-Trap Bar Deadlift: 365x5? Dunno what the trap bar weighs. These are a sign that my ass is weak.
-Glute Bridge w/ Band 3x20, gonna do these first in the future
-Calves 3 sets

Sort of a boring workout on paper. But the squat is slowly working its way back up, and I'm enjoying high bar a lot. Hopefully can throw around 3 plates for multiple sets soon enough. Not sure when the band is going to come off. I guess once there's absolutely no more pain without it.

[KrazyEyezKillah]

So most things are going well. Bench is doing really, really good - arguably never been stronger even at a higher bodyweight. The glute is, I guess, coming along, since this banded squat is improving. Recent stuff:

-Bench: 280x7, @187 bw, all time PR
-Pause Front Squat: 245 3x3, after a bunch of other squatting
-Pause Squat w/ band around knees: 265 3x5 (strong pause front squat to pause squat ratio lol)
-Squat w/ band around knees: 300x5
-Clean & Jerk: 195 for several singles
-Snatch: 115 for many doubles, still need to get this form down, hard fukin lift to learn

Oly lifting is becoming more and more interesting to me. Clean and jerk is beginning to feel really natural and I think I have some good potential there. Snatching is fun when I get it right but it's hard to get it right and not just turn it into a power snatch. Will keep working on it.

Laying off any deads for a while to see if it helps the glute.

[KrazyEyezKillah]

Today was the best workout I've had since my injury. I am now (fingers crossed) able to squat and deadlift pain free. I'm gonna take my time rebuilding my squat since frankly, I'm scared, but today I hit 335x2 which is the heaviest weight since I've been injured, and it was pain free.
Noteworthy:
-All of my squatting for the foreseeable future including front squats will be done paused and with a relatively wide stance. All of my attention during squatting is now going towards keeping my knees out and turning the movement into a hip extension rather than a narrow-stance, good-morningish knee extension. The pauses seem to really really help for some reason. Even warming up with just 135, I could feel my ass hurting on non-paused reps, but not at all on paused. Maybe something to do with the stretch reflex. Or maybe it's that when I pause for a second I can really focus on getting my knees out before coming back up. Either way, I'm fuking happy.
-Changes to my deadlifts as well. I'm still doing sumo, but my feet are now pointed much more forward. And rather than sort of "poof" my chest up after every rep (which in turn lowers my hips + ass, which in turn makes my hips have to rise before the bar breaks the floor, which in turn hurts my ass) I now am simply just pulling from the position my body automatically assumes when the bar hits the ground. My hips don't rise at all until the bar leaves the ground this way and I feel my quads working much harder.

-Paused Squat: 275x5, 295x5, 315x3, 335x2 All post-injury PRs.
-Deadlift: 375x8 rep PR, 345x10 could've done 12+
-Incline Bench: 225x5, 225x3, 225x3
-Paused Front Squat: 255x3, 255x3, 255x3
-Calves

Tomorrow will hit OHP (maybe seated, low back is tired) and some upper back work.
I'll get a vid up this week.

[KrazyEyezKillah]

OHP today. Shoulders are a bit sore so I mostly did heavy-ish singles.

-OHP: 185 5x1, 165 3x3 paused
-Chest Supported Row: 3 plates x 10, 4 plates x 6, 3 plates + 25 x 8, 3 plates x 12
-Lateral Raises: 30's 3 x 12-15
-Face pulls 3 sets
-Close Grip Lat Pulldown: 200x8, 200x8
-Curls 3 sets

[ardee2124]

So you good on all the injuries now my man?