Injury Update 2

Well the doc gave me a fairly clean bill of health stating that it was simply an absess and shouldn’t be an issue. This does go along with the fact that I don’t feel any muscle soreness that a hernia or something like that would cause. So it looks like I’ll be out for a week or two at most. The downside, the pharmicist said the antibiotics I was prescribed are both known to be hard on the old guts 🙁 .

Injury

I think I pulled a groin muscle during squats on the weekend, at least I hope it’s as minor as a groin pull and not something more major like a hernia. Either way I’m going to be off at least the rest of this week as I’ve decided not to be thick skulled and try and work through this and possibly make it worse. If after a week it hasn’t gotten better I guess it’ll be time to visit one of those evil “doctor” people.

UPDATE:
Well it’s time to go see a doctor, it’s not simply a groin pull. I’ll save you the gory details but now I just hope it won’t keep me out of squats and deads for too long.

Bench Week 7

I changed up todays chest workout and did 5’s for flat bench for two work sets then moved onto 5’s on decline for two work sets. This proved to be quite difficult and I really think I’ll be feeling this for a couple days.

Flat Bench
8xbar
5×135
5×185
5×225
5×245
5×260
5×275
5×280
5×280

Decline Bench
225×5
245×5
245×5

Parrallel Bench Dips
BWx10
45lbx10
45lbx8

Face Pulls
85lbx10
92.5lbx8
85lbx8
85lbx6

I found myself slightly afraid when I’d be taking a handoff on the bench today, I think yesterdays events scared me more that I realized.

Squat Week 7

Scary day today, just couldn’t find my balance while squatting the weight always seemed to be over my toes. Good thing I had some quick spotters with me as I lost it forward on 385 and I was using an open rack with no safety bars.

Squat
8xbar
5×135 x 2
5×185
5×225
5×275
5×315
5×365
4×385
2×405

GHR
Weight is assistance
6x60lbs
5×47.5
5×42.5
5×42.5

Ab Work
8xbw
5xstretchy band thing x 3

Obliques
15x45lbs to each side x 2 sets

My right leg is buggin me, not sure if that’s what caused the squat issues or if it’s from the squat issues.

Deadlift Week 6

I decided to shoot for some singles this week which may have been a bad idea in retrospect. I also rushed through my sets which doesn’t help matters at all. After deadlifts I moved onto bent over rows which I’m just not feeling the love from, it doesn’t feel like they do anything for me but maybe I’ll give them one more week and see how they feel.

Sumo Deadlifts
70kgx8
100kgx5
130kgx5
160kgx5
180kgx1
200kgx1
210kgx1(462lbs)
This puts me 5kg away from my current PR and since I wasn’t feeling all that strong today I think it’s a decent sign, I may give sumo one more week and then go back to conventional.

Bent Over Rows
135×6
155×6
175×6
185×6
205×6

Reverse Grip Narrow Grip Pulldowns
135×6
147.5×6
160×6

All in all it wasn’t a bad day, it just could have been better. I would have liked to have gone for a PR in the deads but my back told me to be wise and stop.

Bench Week 6

Post workout feeling: horrible, I feel ill and hungry at the same time! Todays bench workout didn’t go nearly as good as it could have. First I struggled with 295, I was planning on a triple but barely got out 1. I still wanted to shirt up today since I just got it back from tailoring to get the sleeves shortened. I shirted up and that did not go well either, I missed 345 twice. I was just really off my game today, hopefully things will pick back up next week.

Bench
barx8
135×5
195×5
235×5
255×5
275×5
295×1(failed second)

Shirted Bench
330×0(…had extra weight on one side)
330×0(still had extra weight on one side)
335×1(finally noticed the weight and evened it out)
345×0(failed right at lockout and just couldn’t power it out)
345×0(same as the last)

JM Press
115×10
135×10
155×10
175×8
175×9

Upright Rows
70×10
90×10
110×10

I was working on a competition bench today which felt completely strange to me, much wider and alot less padding on it. Hopefully I’ll get another week or two to work with it to try and get more used to it before i get into a comp.

Squat Week 6

I dont have much commentary this week other than a powerade in the middle of a workout sure helps keep energy levels up. I stuck to 5’s this week for squats and worked up to two sets of 385. I really think I’m ready for 500 but I’ll be patient and wait for the wraps and suit to show up before going for it. I may put a couple sets of walk outs into my routine to try and become used to the feeling of 500+ on my shoulders.
Squats
barx8
135×5
135×5
185×5
225×5
275×5
315×5
365×5
385×5
385×5

Good Mornings
135×5
135×5
185×5
225×5
225×5

GHR
Weight is assistance
5x60lb
5×47.5lb
5x42lb
5x42lb

Ab Work
I did various workouts for these just trying to find something new.

Deadlift Week 5

Another day another hard workout. I really think my deads and squats are taking off on the program but I’m just not sure about my bench, we will see at the end. I’m pretty sure I’m going to stick with sumo stance for a while now but I’ll see what happens in a few weeks as I plan to try and PR or at least hit my old PR.
Sumo Deadlifts
70kgx8
120kgx5
150kgx5
160kgx5
170kgx5
170kgx5

Bent Over Rows
135×6
155×6
165×6
165×6

Reverse Grip Narrow Grip Lat Pulls
135×6
147.5×6
147.5×6
147.5×6

After the workout I hung around and helped out some other powerlifters who are getting ready for nationals in three weeks. Just helped with spotting and slinging weights and stuff. It was quite fun just hanging around.

Bench Week 5

A little disheartened today after trying 315 and struggling hard to get it up twice, I did get it both times but damn was it hard. So I moved onto 2 board press with it and got 3 the first time and only 1 the second. I know raw bench isn’t that important to me anymore but I’d still like to see some improvements. I’ve decided to extend this program to 10 weeks to match with Jamie’s routine after which we will take a week off for recovery and then cycle in a metal militia/westside barbell routine again for 3-4 weeks to shock the body hard.

Bench
Barx8
135×5
185×5
210×5
230×5
275×3
295×2
315×1 Ugly
315×1 Still Ugly

2 Board Press
315×3
315×1

JM Presses
115×10
135×10
155×8
155×8

Face Pulls
85×8
92.5×7
85×8

I decided to cycle JM presses in again for a few weeks to change it up a bit, they were as hard as I remember them.

Squat Week 5

Squat getting much better now, this wider stance is starting to feel alot better and so I decided to go for some singles after my 5’s. Jamie had to leave early today so I got one of the “Bicep Boys” to spot me, he actually offered. This guy usually comes off as quite the know-it-all dick face but I guess when none of his friends are around he’s a pretty decent guy. After squats I moved onto some light GM’s followed by GHR’s and abs. A good workout, definately hard on the old hips but felt pretty good overall.
Squats
Barx8
135×5
185×5
225×5
275×5
315×5
365×5
385×5
405×3
425×1
455×1
I never used knee wraps so I think with some wraps I might be good to almost 500 now. Have to try that in a few weeks.

GM off Pins
135×5
185×5
225×5

GHR in Lat Pull Machine
Weight is assistance
60lbx5
42.5×5
42.5×5
My hams were cooked and I didnt have anyone to help me up if I failed so I decided that was enough.

Weighted Abs
BWx8
25lbx5
25lbx5

The assistance exercises kind of took a backseat after the squats wiped me out.