For the time being, I am without any training partners - Saba's switching to a linear program (for the best), Dustin's going in when he can, Eric's pussying out for the time being because he burned his hand, and Rachel's switching back to bodyweight stuff for the time being due to time constraints. I imagine I'll be getting Eric back fairly soon, and should have Saba and Rachel back next semester.
If I can get Eric back, I may stay on my old program; otherwise, I'm switching back to linear for the time being.
Getting a belt, too. Any suggestions?
Current Plan is:
Monday:
Squat 3x5
Front Squat 3x5
GHR 3x8
Rollout 3x8
Tuesday - Sled, Band Face Pulls
Wednesday:
Bench 3x5
Press 3x5
DB Row 3x8
Pulldown 3x8
Thursday - Sled, Band Face Pulls
Friday:
Deadlift 3x5
Good Morning 3x5
45-Degree Hyper 3x8
Rollout 3x8
Saturday - Sled, Band Face Pulls
Face Pulls will be done off of a doorknob. Or something. I'll probably ask my parents if I can put a pull-up bar into my door frame, actually.
I'm going to spend the next week (starting today) squatting every day to finish rehabbing my hamstring - it still pulls under certain circumstances. I'm also going to devote considerable attention to my IT band, glutes, and just about everything else in that region, and look into getting some ART done.
Saturday, October 30, 2010
Thursday, October 28, 2010
Status Update
I've been studying continuously for the last week and at the end of my 4-week hiatus am:
1) Down to 175lbs. This is both good and bad, I think - good in that I'm probably still carrying more lean mass than I was when last I was 175lbs, bad because I now have craptons of weight to gain again.
2) Reasonably healed in the hamstring.
However
3) Just as bad if not worse in the fucking hip flexor area. At this point, I'm fucking done with this and am going to see an ART Practioner ASAP. The Ortho said this was probably a chronic groin strain, but I'm very skeptical of this given that I have now identified that it's the hip bone itself that's hurting and probably not the muscle, and have little reason to care either way because getting the surrounding area released should have a positive effect either way.
Saturday, October 16, 2010
Looking Forward...
Orthopedic surgeon was pretty sure it was up in the muscle and also recommended some specialty compression shorts for fixing whatever's wrong with my hip flexor.
I should be back within a month, but it looks like I've lost my training partners until next semester. I'm not sure how I plan to proceed after that - as I said in the main board thread, I'm thinking of going back to linear programming for at least a few weeks to recover my strength before I go back to using a percentage-based program, but I'm:
A) Not sure if that's necessary if I just start over from the Deficit Deadlift / 2-Board Press 3RM weeks
and
B) Not sure that it'd be the best idea to switch off a linear program until at least next semester, given that the current rate of progress (average of +5lbs every 2-3 weeks for each core lift as long as I'm gaining weight) sounds like it'd be fairly reasonable either way.
...so yeah, uh. At this point I'm cleanly divided between the two options - I like being on my current program, appear to be making pretty respectable progress, and am hesitant to change it when it doesn't appear to be broken, but I also don't know how wise it would be to switch back to it immediately post-rehab or how wise it would be to switch off of a post-rehab linear program before that stops providing a similar rate of progress.
And possibly other arguments as well. I didn't sleep much last night and I've barely eaten so far today, so my thought process is likely to remain somewhat muddled until I finish the upcoming rack of ribs.
I should be back within a month, but it looks like I've lost my training partners until next semester. I'm not sure how I plan to proceed after that - as I said in the main board thread, I'm thinking of going back to linear programming for at least a few weeks to recover my strength before I go back to using a percentage-based program, but I'm:
A) Not sure if that's necessary if I just start over from the Deficit Deadlift / 2-Board Press 3RM weeks
and
B) Not sure that it'd be the best idea to switch off a linear program until at least next semester, given that the current rate of progress (average of +5lbs every 2-3 weeks for each core lift as long as I'm gaining weight) sounds like it'd be fairly reasonable either way.
...so yeah, uh. At this point I'm cleanly divided between the two options - I like being on my current program, appear to be making pretty respectable progress, and am hesitant to change it when it doesn't appear to be broken, but I also don't know how wise it would be to switch back to it immediately post-rehab or how wise it would be to switch off of a post-rehab linear program before that stops providing a similar rate of progress.
And possibly other arguments as well. I didn't sleep much last night and I've barely eaten so far today, so my thought process is likely to remain somewhat muddled until I finish the upcoming rack of ribs.
Friday, October 15, 2010
2010-10-15 Floor Pressing
Floor Press: 45, 45, 95, 95, 135, 135
Sets of about 5.
Didn't warm up my shoulders, noticed a massive (and negative) difference in set quality. I forgot how huge of an effect that warmup protocol had on all my lifts.
Sets of about 5.
Didn't warm up my shoulders, noticed a massive (and negative) difference in set quality. I forgot how huge of an effect that warmup protocol had on all my lifts.
Wednesday, October 13, 2010
2010-10-13 Some upper work
I totally forgot I could have done heavy floor presses.
Did 5x 20, 35, 50, 65 on DB Press. Would have gone for 5x80, but I couldn't find my gym shorts and came in jeans and a (non-lifting) belt, which bruised my low lumbars when I came off the bench after the 65 set. This hurts even more than the leg injury and under much less specific circumstances and is generally a pain in the ass, ESPECIALLY given that the pain from the leg injury has largely faded.
Did 5x 20, 35, 50, 65 on DB Press. Would have gone for 5x80, but I couldn't find my gym shorts and came in jeans and a (non-lifting) belt, which bruised my low lumbars when I came off the bench after the 65 set. This hurts even more than the leg injury and under much less specific circumstances and is generally a pain in the ass, ESPECIALLY given that the pain from the leg injury has largely faded.
Monday, October 11, 2010
2010-10-11 ME Lower
Oh mother of fucking god.
Warmup, Rolling, Hip Circles
Squat: 135, 135, 135, 135, 185, 185
0x 225
Pushed my hips back for the first rep and something popped VERY loudly in my hamstring/groin. I immediately reracked the weight and sat down for a minute or so due to the pain, was able to walk, and thus decided the ER could wait. By the time I left the RSF I could no longer walk with any real stride length and had to check out a wheelchair from them.
ER didn't want to go through the hassle of X-Raying my hip to find out what was wrong (and thus all I know is that it almost certainly isn't a tear and that it almost certainly isn't in my hamstring), so I'm consulting with an orthopedist ASAP. I then went back to the RSF to return the wheelchair only to find out that they have now lost my ID, which means I will at some point in the near future have to either bitch them out so they'll find it or bitch out the card office so they'll give me another one for free because the card was lost by a university employee who demanded the ID from me in exchange for something I needed and there's thus absolutely no way in hell I'm paying to get a replacement because it was Cal that fucked up and not anyone associated with yours truly.
So, I can do lat pull-downs. MAYBE. This is contingent on my being able to get into the RSF given that they have my ID but can't find it.
Got the 270lbs of plates this morning. The guy who sold them to me doesn't appear to have any other buyers, so I can get craptons more stuff from him as needed (of so it appears), including a buffalo bar.
Warmup, Rolling, Hip Circles
Squat: 135, 135, 135, 135, 185, 185
0x 225
Pushed my hips back for the first rep and something popped VERY loudly in my hamstring/groin. I immediately reracked the weight and sat down for a minute or so due to the pain, was able to walk, and thus decided the ER could wait. By the time I left the RSF I could no longer walk with any real stride length and had to check out a wheelchair from them.
ER didn't want to go through the hassle of X-Raying my hip to find out what was wrong (and thus all I know is that it almost certainly isn't a tear and that it almost certainly isn't in my hamstring), so I'm consulting with an orthopedist ASAP. I then went back to the RSF to return the wheelchair only to find out that they have now lost my ID, which means I will at some point in the near future have to either bitch them out so they'll find it or bitch out the card office so they'll give me another one for free because the card was lost by a university employee who demanded the ID from me in exchange for something I needed and there's thus absolutely no way in hell I'm paying to get a replacement because it was Cal that fucked up and not anyone associated with yours truly.
So, I can do lat pull-downs. MAYBE. This is contingent on my being able to get into the RSF given that they have my ID but can't find it.
Got the 270lbs of plates this morning. The guy who sold them to me doesn't appear to have any other buyers, so I can get craptons more stuff from him as needed (of so it appears), including a buffalo bar.
Sunday, October 10, 2010
2010-10-10 SE Upper
I take ages doing this, btw.
Warmup, Rolling
Bench: 45, 95, 95, 135
6x3 - 180lbs
The 95 and 135 sets were stellar.
The 180 sets started out bad, went amazing, then decayed.
I get a better feel per rep if I make a point of trying to bend the bar while setting my feet and my arch. I can maintain my arch more effectively now, too.
Floor Press: 45, 95, 135
5x5 - 170lbs
Should be getting 185 for 5x5 during the week of the Bench 1RM.
Last rep of each set was a lot slower than I would have liked, but I think that comes down to losing tightness.
DB Floor:
3x10 - 60s
Totally forgot my blast straps. Need to draw in all of my training through to the end of each cycle.
T-Bar Row:
5x10 - +70lbs
Then a 5-second hold about 20 seconds after the last one.
Face Pulls: 3x10, 10lbs
Plato Halo, 1x8ea, 25lb Plate
Warmup, Rolling
Bench: 45, 95, 95, 135
6x3 - 180lbs
The 95 and 135 sets were stellar.
The 180 sets started out bad, went amazing, then decayed.
I get a better feel per rep if I make a point of trying to bend the bar while setting my feet and my arch. I can maintain my arch more effectively now, too.
Floor Press: 45, 95, 135
5x5 - 170lbs
Should be getting 185 for 5x5 during the week of the Bench 1RM.
Last rep of each set was a lot slower than I would have liked, but I think that comes down to losing tightness.
DB Floor:
3x10 - 60s
Totally forgot my blast straps. Need to draw in all of my training through to the end of each cycle.
T-Bar Row:
5x10 - +70lbs
Then a 5-second hold about 20 seconds after the last one.
Face Pulls: 3x10, 10lbs
Plato Halo, 1x8ea, 25lb Plate
Friday, October 8, 2010
2010-10-08 SE Lower
Rolling, Warmup, Hip Circles
Squat: 135, 135, 135, 135, 185, 185, 225, 275
5x2 - 310lbs
Took ages to get warmed up.
Because I've been arriving at nine to accommodate Eric, Dustin, and Saba, and had to take ages to warm up because of my hip flexor (which I suspect is actually my rectus femoris, given that the pain got a whole lot better when I started rolling a tight spot on my quad), I pretty much had to cut this short. I could have done it faster if I hadn't had to take breaks every so often to check Rachel's depth on squats, but still.
I'm finishing it up tomorrow, something I can now do because I dropped my dinner shift at work for Saturdays (because it sucked, not because it was interfering with lifting - though it'll be nice to [hopefully] get all the guys together again to lift so we can get the atmosphere back). My paycheck came in, so I can afford to get some more plates, too.
Squat: 135, 135, 135, 135, 185, 185, 225, 275
5x2 - 310lbs
Took ages to get warmed up.
Because I've been arriving at nine to accommodate Eric, Dustin, and Saba, and had to take ages to warm up because of my hip flexor (which I suspect is actually my rectus femoris, given that the pain got a whole lot better when I started rolling a tight spot on my quad), I pretty much had to cut this short. I could have done it faster if I hadn't had to take breaks every so often to check Rachel's depth on squats, but still.
I'm finishing it up tomorrow, something I can now do because I dropped my dinner shift at work for Saturdays (because it sucked, not because it was interfering with lifting - though it'll be nice to [hopefully] get all the guys together again to lift so we can get the atmosphere back). My paycheck came in, so I can afford to get some more plates, too.
Thursday, October 7, 2010
2010-10-07 Sled
Due to some rather unfortunate bill-related issues, I was unable to buy the plates. Paycheck comes in tomorrow, however, which should enable me to fix that.
120lbs - 8 trips forward, 2 trips back, backward drags home (~2 trips worth, uphill). 20 second rest periods.
Whee.
Wednesday, October 6, 2010
2010-10-06 ME Upper
Nice day, though I did make a couple of mistakes.
Warmup, Rolling
Bench: 45, 95, 95, 95, 135
I've hit the point at which I can't properly warm up with 45 (on the benches at the RSF, at least) because getting my leg drive slides me up the pad. I'm still going to do at least one set with 45 per workout, but it's going to be a sort of "loosen up" thing and more of a muscular warmup than a CNS one.
Still going to be strict on form with it, though.
2-Board: 135
3x 185, 185
1x 205, 225, 245 PR, 255 PR
0x 260
1x 235
Woah.
I mean, I knew 225 wasn't my 3RM, but I wasn't really expecting that to pan out.
I wasn't quite mentally there for 260 (versus 255 where I was blasting Painkiller in my head) and think it was probably about what my 1RM would have been even if I'd been completely there. It came down nicely enough but once it was about an inch away from the board I pretty much knew it'd be a miracle if I got it.
Didn't get the wrists flying back thing, though - no dumping here.
This seems to project a roughly 240-245lb bench max a month down the line, which is pretty sweet.
DB Bench:
75s - 6, 6, 4
Should have taken the 70s. Oh well.
LAPD:
3x10 - 105lbs
SDBC:
5x10 - 20s
Last set of these did something to my right shoulder; I was planning to only do 3 sets but decided to go for more, which was probably a mistake.
Plate Halo:
25lb - 5ea
Just something to try to get my shoulder to sit properly. Didn't work.
Warmup, Rolling
Bench: 45, 95, 95, 95, 135
I've hit the point at which I can't properly warm up with 45 (on the benches at the RSF, at least) because getting my leg drive slides me up the pad. I'm still going to do at least one set with 45 per workout, but it's going to be a sort of "loosen up" thing and more of a muscular warmup than a CNS one.
Still going to be strict on form with it, though.
2-Board: 135
3x 185, 185
1x 205, 225, 245 PR, 255 PR
0x 260
1x 235
Woah.
I mean, I knew 225 wasn't my 3RM, but I wasn't really expecting that to pan out.
I wasn't quite mentally there for 260 (versus 255 where I was blasting Painkiller in my head) and think it was probably about what my 1RM would have been even if I'd been completely there. It came down nicely enough but once it was about an inch away from the board I pretty much knew it'd be a miracle if I got it.
Didn't get the wrists flying back thing, though - no dumping here.
This seems to project a roughly 240-245lb bench max a month down the line, which is pretty sweet.
DB Bench:
75s - 6, 6, 4
Should have taken the 70s. Oh well.
LAPD:
3x10 - 105lbs
SDBC:
5x10 - 20s
Last set of these did something to my right shoulder; I was planning to only do 3 sets but decided to go for more, which was probably a mistake.
Plate Halo:
25lb - 5ea
Just something to try to get my shoulder to sit properly. Didn't work.
Monday, October 4, 2010
2010-10-04 ME Lower
I totally forgot to log this one.
Warmup, Rolling, Hip Circles
Deficit Deadlift (1st Pin, Box 1): 135, 135, 185, 185, 225
3x 275, 315
2.5x 345
Didn't quite lock 345 out. Damn.
Mostly a grip issue, I think. Been a long time since I could say that, lol.
High-Bar Squat: 3x135
6x 185, 185, 185
Pain in left hip flexor again. Need to get this ART'd.
Hack Squat:
2x6 - 185lbs
These are more of a Sissy Squat for me because of the way I have to lock them out (can't slide directly up the back of the leg - my hamstrings get in the way and the bar gets caught in my knee), but the effect is amazing. Definitely doing these.
RDL:
10x 185, 205, 205
Meh. Going up next time.
Standing Abs using the assisted pullup machine:
10x 0, 90, 90, 110, 110
Basically just push the carriage down to arms' length and then do crunches.
Rolling out next week.
Actually starting my sled work on Thursday. Still don't have the extra plates; need to get my paycheck first.
Warmup, Rolling, Hip Circles
Deficit Deadlift (1st Pin, Box 1): 135, 135, 185, 185, 225
3x 275, 315
2.5x 345
Didn't quite lock 345 out. Damn.
Mostly a grip issue, I think. Been a long time since I could say that, lol.
High-Bar Squat: 3x135
6x 185, 185, 185
Pain in left hip flexor again. Need to get this ART'd.
Hack Squat:
2x6 - 185lbs
These are more of a Sissy Squat for me because of the way I have to lock them out (can't slide directly up the back of the leg - my hamstrings get in the way and the bar gets caught in my knee), but the effect is amazing. Definitely doing these.
RDL:
10x 185, 205, 205
Meh. Going up next time.
Standing Abs using the assisted pullup machine:
10x 0, 90, 90, 110, 110
Basically just push the carriage down to arms' length and then do crunches.
Rolling out next week.
Actually starting my sled work on Thursday. Still don't have the extra plates; need to get my paycheck first.
Sunday, October 3, 2010
2010-10-03 SE Upper
Good day today. I need to gain more weight and actually reply to some of the guys selling plates on Craigslist. Found a guy in SF who's got 3x100 for $150, for instance...dunno if I should bite on that or try for some 45s at the same kind of rate.
Rolling, Warmup
Bench: 45, 95, 135
5x4 - 175lbs
This was hell.
Press: 45, 95
130lbs - 5, 4, 5, 4
Floor Press for the next four weeks. Or three. Can't remember, will look it up.
Next time's Press will go 125, 130, 135, 140.
DB Floor Press:
3x10 - 60s
Still mildly negative sensation in my lat, but not particularly worrying.
Strict DB Rows:
3x10ea - 55lbs
My right is still significantly weaker than my left. I think I may start doing an extra set or two at a lower weight for the right.
Face Pulls:
3x10 - 10lbs
These were feeling good.
I think I also did some plate halos, but I don't remember. I know I took a 25 off of a rack to do them, but I may have abandoned the idea in favor of just going back to Rachel's place slightly faster.
Rachel should be deadlifting 135 by the end of next week, which will be pretty nifty.
Rolling, Warmup
Bench: 45, 95, 135
5x4 - 175lbs
This was hell.
Press: 45, 95
130lbs - 5, 4, 5, 4
Floor Press for the next four weeks. Or three. Can't remember, will look it up.
Next time's Press will go 125, 130, 135, 140.
DB Floor Press:
3x10 - 60s
Still mildly negative sensation in my lat, but not particularly worrying.
Strict DB Rows:
3x10ea - 55lbs
My right is still significantly weaker than my left. I think I may start doing an extra set or two at a lower weight for the right.
Face Pulls:
3x10 - 10lbs
These were feeling good.
I think I also did some plate halos, but I don't remember. I know I took a 25 off of a rack to do them, but I may have abandoned the idea in favor of just going back to Rachel's place slightly faster.
Rachel should be deadlifting 135 by the end of next week, which will be pretty nifty.
Friday, October 1, 2010
2010-10-01 SE Lower
Warmup, Rolling, Hip Circles (10-15 for the left leg and occasionally a few for the right, done before workout and between sets)
Squats: 135, 135, 135, 135, 185, 185, 225, 275
7x2 - 300lbs
I need to get a video of these. I trust Rachel when she says I'm hitting depth, but I want to know how far past it I'm going.
I need to eat more and get more plates for sled work. Nao.
Oh, and I need to cut the time I rest. I didn't even start the work sets until almost an hour in. 20 minutes for general warmup I'll accept (I'd rather have it be 10, though). 35 for 8 sets, though...that's longer than I'd be taking on work sets.
Deadlift: 135, 185, 225
5x3 - 295lbs
Back position was questionable on these - no doubt because I've been heavily neglecting them and my back musculature.
It was still acceptable, though.
I think I'm going to modify the 6x3 or whatever it is we do towards the end of the cycle to lower reps and possibly more sets. Strong suspicion that that was what fucked my hip up in the first place...though once my conditioning's back up, I may be able to have another shot at it and see if just taking care of my hips is enough.
Rollouts:
2x10
Squats: 135, 135, 135, 135, 185, 185, 225, 275
7x2 - 300lbs
I need to get a video of these. I trust Rachel when she says I'm hitting depth, but I want to know how far past it I'm going.
I need to eat more and get more plates for sled work. Nao.
Oh, and I need to cut the time I rest. I didn't even start the work sets until almost an hour in. 20 minutes for general warmup I'll accept (I'd rather have it be 10, though). 35 for 8 sets, though...that's longer than I'd be taking on work sets.
Deadlift: 135, 185, 225
5x3 - 295lbs
Back position was questionable on these - no doubt because I've been heavily neglecting them and my back musculature.
It was still acceptable, though.
I think I'm going to modify the 6x3 or whatever it is we do towards the end of the cycle to lower reps and possibly more sets. Strong suspicion that that was what fucked my hip up in the first place...though once my conditioning's back up, I may be able to have another shot at it and see if just taking care of my hips is enough.
Rollouts:
2x10
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