Week 8 – Day 24B

Very heavy squats.  My lower back was killing me after the last set.  Last rep was insanely effing hard.  The pain went away after the workout and, currently, it’s not bothering me at all.  Presses were super easy.  No squat walkouts means more endurance for my upper back.  Deadlifts were surprisingly easier than last work out and didn’t round my back this time.  I used alternating grip.

Warm-ups:

3 x 10 Shoulder dislocations

3 x 15 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec. static Squat stretch

Squats:

2 x 5 x Bar

5 x 150

3 x 170

2 x 190

5 x 5 x 210

Press:

2 x 5 x 40

5 x 50

3 x 60

5 x 5 x 70

Deadlift:

7 x 150

5 x 170

3 x 190

2 x 210

5 x 230

Food:

8:45am – Protein Shake (21g carb, 36g pro)

10:14am – 1/2 cup Oatmeal with Milk (35g carb, 9g pro)

1:00pm – 12 Buffalo wings with Bleu Cheese, Regular Hamburger, Fries

3:30pm – Chobani Greek yogurt (19g carb, 14g pro)

5:00pm – Chobani Greek yogurt (19g carb, 14g pro)

9:45pm – Plate of rice, 3 oz. salmon, protein shake (21g carb, 60g pro)

Bodyweight:  174 lbs

Body Fat:  

Week 7 – Day 19A

Heavy, heavy workout today.  6.5 hours of sleep and not enough eating are the likely factors to a pretty difficult workout.  I think I’m going back to rushing my squats again.  I tweaked my lower back while squatting on the 3rd set.  Still managed to finish my sets.

Bench was pretty heavy, but sufficient rest is key to getting all sets done.

Rows were heavy as well, I think I jerked the weight up on a few reps.  More rest needs to happen between latter sets to avoid cheating and using hip drive.

Warmups:

2 x 10 Shoulder dislocations

2 x 10 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 125

3 x 145

2 x 165

5 x 5 x 185

Walkouts:

10 sec. x 235

10 sec. x 255

Bench:

2 x 5 x Bar

5 x 65

3 x 85

5 x 5 x 1110

Rows:

5 x 5 x 115

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Week 5 – Day 13A

Squats were ok aside from the fact that my lower back was killing me.  I tried tightening my abs to alleviate the pain, it helped a little.  I feel like I’m hyperextending my back into a hyperlordotic arch when I get low.  I was reading earlier today that low bar parallel squats with an individual who has longer legs and a shorter torso puts more strain on the lower back due to my back being more horizontal during the lift.  I need to do some more research on this topic to find out the optimal way of avoiding lower back pain when doing these squats.  Anytime I incur pain on myself, I always want to stop and re-evaluate my form and possibly re do the same weight to avoid hurting myself further once I get into heavier weights.

Surprisingly, I stalled on the 4th and 5th set of my bench.  The bar today was different than the one I used on the previous A session.  The knurling was in a different place so I may or may not have been in my normal width grip position.

Rows are still fairly easy.  Maintaining a rigid body and white knuckling the bar helps a lot with stability on the lift.

Warmups:

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

5 x Bar

3 x 115

2 x 135

5 x 5 x 155

Bench:

5 x Bar

3 x 65

2 x 85

5/5/5/4/4 x 100

Rows:

5 x 5 x 100

Warmdown:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Foam rolled legs, upper back, lats

Week 3 – Day 9A

Frighteningly, excruciating pain.  That’s how I started my workout.  I decided to find a resistance band to do shoulder dislocations.  I ended up popping my right shoulder out.  Took about an agonizing minute which felt like eternity until my shoulder popped back in.  I waited until my shoulder pain subsided a little bit and actually started my workout.  Stupid?  Maybe.  But, I went through my workout as planned anyway.

I’m finally back up to 45 plate squats again.  I remember when I stalled on these the first time I ran through SL5x5.  The “feeling” of squatting properly was a bit wobbly.  Some reps in a few sets felt like I was straining my lower back too much, some felt like I executed perfectly.  I need to sort out a mental cue order and run in through my head over and over.  After squatting, I followed with 2 sets of 225lb walkouts.  This were pretty scary to do.  I had a hard time unracking the weight as I couldn’t lift the bar from the hooks.  Reracking was even more frightening as I had to do a calf raise to bring the bar over the hooks.  Really wished the gym had a power cage.  For $99 a month, you’d think they’d have one.  Can’t wait until I build my own home gym.

Bench felt pretty good.  Kept a mental note to myself:  tightening my core, upper back and most importantly squeezing the bar helped make the reps much easier and stabilized the descent and ascent of the bar.

Rows are still really easy.  Managed to scraped my left knee on one of the reps when lowering the weight to the floor.  The lingering scrape pain was a nuisance.

Warmups:

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

2 x 15 sec. Doorway pec stretch

Squats:

5 x Bar

3 x 95

2 x 115

5 x 5 x 135

Walkouts:

2 x 8 sec. x 225lbs

Bench:

5 x Bar

3 x 65

5 x 5 x 90

Rows:

5 x 5 x 90

PWO Stretches:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Leg foam rolls

Thoracic ext foam rolls

 

Week 3 – Day 8B

Today’s workout was fairly tough for some reason.  I haven’t been accustomed to this kind of volume training since I switched from Stronglifts to Madcow a while back.  Didn’t feel like I was consistent on my form when squatting.  Tight upper back as usual.  Noticed that I was a bit more coordinated when I looked at the ground instead of the mirror (the mirror lies!)  I tried opening up my stance a bit and pointing my toes out a bit further.  This resulted in quite a good amount of depth in the squat- favorable to some, but for me at the moment, it wasn’t as beneficial as I transferred some of the depth load to my lower back by going butt up first.  As I mentioned from the Monday’s workout, this is probably the primary culprit to my lower back pain as I’m performing semi-Goodmornings.

Presses were a doozy today.  I noticed on my first workset that my wrists were buckling (terrible for the wrists), so I proceeded to correct my form making sure the weight wasn’t resting on my wrists.  Managed to hit my chin on the way up on one of the reps, proceeded to laugh to myself and quickly looked around to see if anyone saw my blunder.  The last 2 sets were the hardest.  By the time I finished my 3rd set, my lats and traps were really tight and burning quite a bit so I rested a bit longer between each set and managed to bang both sets out with fairly decent form.  I’m trying to avoid arching my back.

Deadlifts were still pretty easy.  Gym doesn’t allow chalk, but sneaked it and put some on my shins.  Unusual, but I had a bit of back pain when repping the set out.

I keep forgetting, but I need to bring my camera to a work session to really get a good look at my lift technique and form.

Warmups:

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

2 x 15 sec. Doorway pec stretch

Squats:

5 x Bar

3 x 95

5 x 5 x 130

Walkouts:

3 x x 10 sec. x 220

Press:

5 x Bar

5 x 5 x 65

Deadlift:

5 x 155

PWO Stretches:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

 

Week 3 – Day 7A

Had a fairly sickly day today- didn’t feel well all day, had no appetite and moreover I developed a headache, pounding in my left side of the head by the time I got back home from work.  Popped a Tylenol and went to the gym anyway and surprise, surprise…headache gone afterwards and felt much better.  My diagnosis of my condition for the day is that I didn’t keep myself hydrated throughout the day especially after downing a protein shake in the morning.

Pretty easy workout today.  Pain in the lower back subsided when doing Squats today.  I focused on maintaining strict form to avoid hurting myself any further.  Normally, I would go quite a bit lower than parallel when performing squats.  Today, I only went down to parallel and made sure that my rear end was going up in unison with my shoulders to avoid doing semi-Goodmornings.  In addition, I also made sure to suck in air into my stomach and keep my abs tight.  I read somewhere to imagine pushing the floor apart with my feet.  This helped with activating the glutes and keeping my core tight.

Bench is still pretty light.  Noticed that my powerlifter arch in the back has carried over.  I’m trying to perform the benches with a flat back to avoid excessive arching of my back, but it seems that my body defaults to having a minor arch no matter what I do.  In addition to this, when I tighten my upperback, my back naturally arches.  Between each set, I performed a PNF stretch bending over with my head between my legs and stretching my arms out to stretch my lower back out more.

Rows were light, but painful.  I need to research more into why I’m developing back pain from performing Barbell Rows.  Currently, I’m maintaining a very strict form to avoid cheating by jerking and/or using hip drive to pull the weight up.

Warmups:

2 x 10 Leg swings

2 x 30 sec.  static Squat stretch

2 x 15 sec. Doorway pec stretch

Squats:

5 x Bar

3 x 95

5 x 5 x 125

Bench:

5 x Bar

3 x 65

5 x 5 x 85

Rows:

5 x 5 x 85

PWO Stretches:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

 

Week 2 – Day 6B

Fairly painful workout today.  My lower back has been bothering me this entire week.  I notice that my butt’s going up sooner than my shoulders therefore creating a temporary “arch” in my lower back thereby straining my lower back.  After the workout, I have trouble bending down (forwards that is).  I’m going to bring a camera with me to check my form.  Injury is the last thing I want as I’m only starting; fixing my form now will alleviate any future injuries that may arise from squatting with poor technique/form.

Presses were completed, but it seems like I’m already having a bit of a struggle to push the reps out.  My overhead presses have always been very weak; I have to look into strengthening this lift and or checking to see if I’m pressing with correct form/technique.  Sometime between the sets, I tweaked a muscle deep in my right traps.

Deadlifts were fairly easy.  I held onto the weight after the last rep to work on my grip strength.  I managed to hold on for roughly 15 seconds, but I’m sure I could have held on for longer.

Today marks my 2nd week after starting and I can already notice my abs slowly disappearing in the mid section.  After weighing myself today this morning, I found myself at a whopping 164.5 lbs!  That’s almost 15 lbs of weight gain in 2 weeks.  Slightly miss the lean abs, but more than worth the loss in the long run once I get back up to my 2 plate squat- my plate bench soon after.

Bodyweight:  164.5

Body Fat:  13%

Warmups:

2 x 30 sec. static Squat position stretch, pushing knees out

2 x 10 Leg swings

2 x 10 sec. Shoulder/Pec stretch

2 x 15 sec. Warrior Lunge + Twist

Squat:

5 x Bar

3 x 95

5 x 5 x 120

Press:

5 x 5 x 60

Deadlift:

5 x 145