sking's Training Log

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Thursday, 08/21/14

Low back rehab is going really well. It’s slow, but I feel like there is improvement every day. I’m also getting better at not jumping the gun and pushing too hard too early. I’m icing a few times every day and stretching more. I’ve also had a chiropractic adjustment every week so far.

Today went particularly well. 425 really flew up, but I was smart and stuck to the plan. Instead of pushing too soon and jumping up in weight, I just increased my drop sets by about 10 pounds or so and hit an extra rep on the last set.

Okay, I also pulled in my oly shoes today for the first time in YEARS. Not gonna lie, it felt really good. Knees were more forward. Not arguing the mechanics or even saying I’ll continue, but it felt really good and stable today. I might change my tune when I get to pulling 500+ again. We’ll see.

Deadlift
135x5
225x5
315x3
385x2
425x1
405x3
405x4

Paused Squat
45x5
135x5
224x4
295x4x3
Feeling awesome. I substituted my knee sleeves for a really light wrap that I kept on between all 3 sets.

Weighted GHR
+15x10
+15x8x2

https://www.youtube.com/watch?v=eYfRufLNXEk

(Source: startingstrength.com)

Tuesday, 08/19/14

Kind of a meh day for bench. Might be because I did heavy floor press yesterday. It was weird because the first rep or 2 of my working sets went up pretty fast, then I just suddenly gassed out on the last rep. Of course I was experimenting with different ways of setting up flat foot. It felt awesome and super tight on the warmups, then some doubt and probably looseness set in on the work sets, so that may be another reason for not getting all my reps. Was suppose to be 2x3 after the single, but what I got was:

Competition Bench
135x5
185x4
225x3
275x2
310x1
290x2
285x2
295x1

Press Lockouts
135x3
185x1
225x1
230x1
235x1
240x1
245x1
250x1
These were done across the last 6” of lockout, so the bar started a little over my head. 120 seconds rest between work sets.

Accessory
BB Rows 3x10
EZ Curls 2x15
LTE 2x15

I’m really struggling with the amount of time training is taking. I was gone from the office for nearly 30 minutes before I even started my first warmup set, so there’s some optimization that can be done there, but I don’t always get me preworkout shake made ahead of time, and some days I’m pretty stiff (cuz I’m old) and need extra warmup time. I might have to play with 2 session per day. I’m really not goofing off, but I always seem to rush to finish in time. I also hate evening training. I wish someone would pay me loads of money just to train…

(Source: startingstrength.com)

Monday, 08/18/14

Taking about 20% off for lower body as I try to get my SI/low back healed. Just standing was pretty uncomfortable after getting out of bed this morning, but it’s more of a pinching/burning down my leg now. It gets better as I move around though.

I wore my Dudewins today, thumb over the bar neutral grip, channeling my inner Rippetoe with perfect SS form. Squatting is fun again. I wasn’t going to use wraps with these baby weights, but then I decided that if I’m going to compete with them in 5 weeks, I need to continue to practice with them.

Squat
45x5
135x5
225x4
315x2
355x2
385x1 2.5m wraps, 7 revolutions
355x3 2.5m wraps, 6 revolutions
355x3 2.5m wraps, 6 revolutions
355x3 knee sleeves (extra unprogrammed set)
Obviously these were way too easy using wraps, but this is rehab. I forgot that I was only supposed to do 2x3 sets this week, so I did an extra set, which was maybe closer to an RPE 8 without the wraps.

2ct Floor Press with Chains
117x5
207x4
257x2
297x3
287x3x2
Weight includes 72 pounds of chain.

2 1/4” Deficit Deadlift
135x4
225x3
275x2x6 in 7:14

Body weight this morning was 190.6. Per Jordan’s suggestion, I’m going to keep my macros the same and continue to lean out. That way I can really push my body weight up going into the meet! I’m still eating about 2,964 calories on low carb days. My high carb days are Monday and Thursday, where I eat about 3,226 calories. Some days I slack at the end of the day if I’m too tired to eat, but usually I’m on point, especially high carb days.

(Source: startingstrength.com)

Friday, 08/15/14

Left for “lunch” early to go to the chiropractor first, had to wait quite a while, and splitting up my work was not an option today. So I was gone from the office for a ridiculous amount of time, but I’ll just work until 7 to make it up. I did all my work today.

Press
135x5
175x2
200x1
210x1
195x3x3
This all should have been easier, as I wasn’t feeling at my best today, but hey that’s kind of a rare thing anyway. That’s what we hope for on meet day though! Anyway, these are still the top assigned percentages, 93% for the single and 87% for the triples.

Standing Dumbbell Press
75’s x 5 - too heavy to progress
65’s x 5 x 2 - a little too easy, but I’ll increase next week

Accessory
Weighted Chins +25x10, +25x8, +35x8
Weighted Dips +70x10, +70x8, +90x7
Hammer Curls 3x12 w/50’s
Okay, chins and dips are fun again! I haven’t weighted them in a long time and was a little surprised at how heavy I was able to go. Hope to push it next week.

Also, my chiro said things didn’t look too bad and it just takes time to heal. Trying to be patient. Matt said we’ll stick to the plan but just take 20% or so off the lower body lifts for now.

This is the end of transmutation week 1. I’ll do one more week like this, but heavier (for upper body) and less volume, then a deload, then realization into the meet.

(Source: startingstrength.com)

Thursday, 08/14/14

Took the day off yesterday to help my son move back to college. Had to train in the morning on my high carb day….before any carbs. Really doesn’t matter since my training was so limited, but I ended up just having a huge cheat day anyway. Burger, hot dog, ice cream, fried pie, pizza…

This continued disappointment is making me start to despair. If I had entered this log yesterday, there probably would have been some colorful language, but this morning I’m just kind of glum about it. The usually feeling getting out of bed in the morning is an SI that radiates a little burning sensation down my hamstring, making me walk a little funny. The low back really doesn’t hurt anywhere near like it did in the past. In fact, I would hardly call it pain more than an annoyance. However, it just seems to be dragging out longer and longer. It’s becoming less acute in the low back and more of a “pinching” feeling down my leg. Of course, if I were to push it, I’m sure I would feel more in my low back, but I keep having to shut down my training. It’s terribly frustrating, considering I’m 6 weeks out from the meet. Hopefully I can press 350 pounds overhead to make up for it.

Deadlift
135x5
225x5
315x2
405x1
480x1 pain
365x1
315x1
Super disappointed with the way 480 felt. Was planning 515, which should have been easy too, but I knew it would have been a really bad idea. Planned to do 425 for triples instead of 455, but started to pull it and knew it was another bad idea. Dropped to 365 and it still hurt. Dropped to 315 and I knew I was done.

Paused Squat
45x5
135x4
185x4
225x4x3
I wore a belt on the last 2 sets. Makes a really big difference.

Weighted GHR
+10x8
+15x8
+15x10

(Source: startingstrength.com)

Tuesday, 08/12/14

I was pretty bone tired after work yesterday, but everything went well. 3rd reps were grinders on the bench though.

Competition Bench
135x5
185x4
225x2
275x1
300x1
280x3x3
These are the top % ranges I was assigned. The first 2 reps on the triples were so much easier than the 3rd rep, because I was tired and gassed out more easily.

Press Lockouts
135x3
185x1
215x1
220x1
225x1
230x1
235x1
240x1
These were done across the last 6” of lockout, so the bar started a little over my head. Last time I did lockouts they were at forehead height. 6 singles with about 120 seconds rest between sets. I just kept incrementing by 5 pounds trying to find something heavy.

Accessory
BB Rows 3x10
EZ Curls 3x12
LTE 3x12

I don’t like training in the evening, because that’s the part of the day where I’m suppose to be winding down. The advantage of it is that I actually do have time to do accessory work, because I’m not trying to hurry to get to work. I’ve had thoughts of trying to go to work a lot earlier and training closer to 4 or 4:30. Hottest part of the day and all…

I feel a lot better this morning. Even the tendinitis that I’ve had in my right elbow from squatting LAST Monday that I chose not to whine about is better.

Just to be sure though, I’m considering an actual rest day today, skipping my GPP and conditioning for a nap instead : )

(Source: startingstrength.com)

Monday, 08/11/14

Horrible way to start this block, but Matt talked me off the ledge so to speak. He pointed out that I’ve been injured for the better part of 2 months so not to be too discouraged. Also, I hate training in the evening. There’s a good deal of stress in my house at the moment too. That probably played a big part.

Squat
135x5
225x3
275x3
315x2
385x1
435x1 add wraps
465x0
405x3
385x3x2

2 1/4” Deficit Deadlift
135x4
225x3
315x1
335x2x6 in 7:20

2ct Floor Press with Chains
117x5
207x4
257x3
297x3
277x3
287x3
Weight includes 72 pounds of chain.

Hyperextensions
15, 12, 10

Unbelievable that this took from 6 to 9 in the evening. It sure doesn’t look like that much work, but I did spent some time texting with Matt and I really want to thank him for looking at my videos and responding right away with advice, encouragement, and a contingency plan going forward!

My low back was just trashed after this, making for a pretty uncomfortable evening. I didn’t sleep too well last night either, but the stiffness is already wearing off as I get around to my day. It’s like it was after deadlifting Thursday, but it’s recovering a little faster. I hope that’s a good sign, and one of these days I will be able to squat and deadlift heavy without this feeling in my low back.

(Source: startingstrength.com)

Aug 8

Friday, 08/08/14

Press
45x10
95x5
135x5
155x3
165x2x2

GPP Circuit x3
Inverted Rows x 10
Pushups x 10
Hammer Curls x 10
Rolling DB x 10

(Source: startingstrength.com)

Aug 7

Thursday, 08/07/14

Singles starting at 405 with 25 pound jumps until heavy but confident. Using this deload week to try to build some strength back up after the SI injury.

Deadlift
135x5
225x5
315x2
405x1
430x1
455x1
480x1
505x1

I was feeling strong and hoping to go to 530, but 505 was a little harder than I thought it would be and the SI hurt just a little bit. Sent the video to Matt, and he said to just stop there, so I moved on to an easy recovery circuit:

GPP Circuit x4
KB Swing
GHD Situp
GHR
Banded TKE

Up to 455 I tried to model perfect SS form, but with 480 and 505 I did a little more of a grip and rip, so they were much faster off the floor. Not really a grip and rip, but you can see my hips sink a little as I don’t take the time to really squeeze it up.

Here’s the last set:
http://www.youtube.com/watch?v=vl75XDqSqPw

480 was a bit faster, so I put that up too:
http://www.youtube.com/watch?v=nKGgbb47YGA

(Source: startingstrength.com)

Aug 5

Tuesday, 08/05/14

Competition Bench
135x6
185x5
225x4
245x2x2

I just might do another NASA meet in November, so I’m going to be playing with flat feet. It actually feels really strong.

GPP Circuit x5
Inverted Rows x 10
Pushups x 10
DB Curls x 10
Rolling DB x 10

(Source: startingstrength.com)