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Post by Baph on Nov 15, 2017 0:54:04 GMT -5
Squat a lifetime 5RM of 615 tonight. I've never been happier with a training cycle than I am right now.
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Post by Baph on Nov 19, 2017 17:28:23 GMT -5
Monster Saturday
Squat 660x2 Dead 675x2
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Post by Baph on Nov 26, 2017 1:00:16 GMT -5
Probably my last entry for a while. Today was the final day of a 16-week training cycle. Test day.
Squat 675# for a 15# lifetime PR. Loved the rep. Good control. Smooth. Good depth.
Bench Press 425# for a 15# lifetime PR. Another excellent rep. Super clean.
Dead Lift 700# for a 25# lifetime PR. Beautiful pull. Slight knee tremor through the sticking point, but never any doubt, clean lockout, no issues.
Total 1,800# is also a lifetime PR and a bit of a milestone. You're kind of breaking into to the low end of the elite class of national powerlifters with an 1,800 total.
Could not be happier with my training. I went 16 weeks without a missed rep or injury. Final weigh in was right at 270#.
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Post by Baph on Dec 20, 2017 11:38:52 GMT -5
Reset to some volume work after nationals and a week of rest.
Going to lose some weight. Work on mobility. Get back into Olympic lifting. And shift the power lifting to volume work.
Will have two squat days. Tuesday is a top set of 8, 10, or 12 (goes up each week). Once 12 is complete, add 10 lbs and start over. Finished the 8, 10, 12 at 500, now on to 510 x 8. Then on Saturday we'll keep an intensity day, where I work up to a heavy triple. 600 x 3.
Prior to that I'll work up to a challenging weight on clean and jerk and get four singles. Working to refine the movement and make each one a little snappier and prettier than the last.
Thursday I'll do something similar with snatch, but at higher volume. 8 or 10 singles at a set weight. Refining the movement. Then go on to front squat for intensity up to a heavy triple. Will work some pressing in here at some point.
Saturday I'll dead lift for volume. Have attempted 600x10 twice now, and stopped at 8 reps. Volume deadlifts are massively challenging. I will give this one more shot this weekend before resetting the working weight.
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Post by ocmmafan on Jan 27, 2018 16:53:32 GMT -5
What do you guys take to reduce inflammation and general soreness? And how often?
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Post by Deleted on Jan 27, 2018 18:40:37 GMT -5
The best thing to do is don't be sedentary after a hard work day. Movement, whether it is a light walk/Jog or lifting really light weights can help. If you absolutely need something for the pain, take ibuprofen. 400 mg PO q 6 hours or 600 mg PO q 8 hours. Also, this is post workout, don't take it before a workout.
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Post by ocmmafan on Feb 1, 2018 23:53:28 GMT -5
The best thing to do is don't be sedentary after a hard work day. Movement, whether it is a light walk/Jog or lifting really light weights can help. If you absolutely need something for the pain, take ibuprofen. 400 mg PO q 6 hours or 600 mg PO q 8 hours. Also, this is post workout, don't take it before a workout. Ok, good to know. I have been taking ibuprofen PRE workout to try and hold off soreness after. I will switch that. Also, I am going to force myself into regular cardio as the lady got us fitbits for christmas so I do a walk/jog 3-4 miles immediately when I get off work. I just bought a concept 2 model E rower. We have one at our work gym people generally use for circuit training, but I think if I do daily 30 minute workouts on the rower I am going to drop weights pretty much all together. Row, occasional bike, swim during season, Bas body action system and walk/jog. Whenever I lift for a few months straight I always seem to fuck up my neck and/or back, but while I have been sore a few times from the rower my back and neck hold up.
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Post by Deleted on Feb 21, 2018 13:43:47 GMT -5
Had a mean set back last year. Had a wrist injury that I didn't take seriously and almost cost me. Finally got to a specialist, got some cortisone and it is well on its way healing. It got bad for awhile, had to have it in a splint.
That all being said. Didn't miss any gym days. Stayed with my cardio, legs, core and my long sauna sessions. I also became the king of the pec fly and delt machine. I didn't want to go any more backwards, not after the few years of dealing with the back injury.
So...as of today I'm back into the gym using my wrist. Going to take it super light and let pain and the post workout feeling be my guide. Arms are a bit skinny, especially the forearm that had th3 wrist injury. Gonna start today with extremely light curls. Tomorrow will be legs. Next day I'll bring back the lat pull downs and some light rows.
Time to move on from this bitch. Tired of having broad shoulders and small forearms!
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Post by Deleted on Feb 22, 2018 21:31:50 GMT -5
Had a mean set back last year. Had a wrist injury that I didn't take seriously and almost cost me. Finally got to a specialist, got some cortisone and it is well on its way healing. It got bad for awhile, had to have it in a splint. That all being said. Didn't miss any gym days. Stayed with my cardio, legs, core and my long sauna sessions. I also became the king of the pec fly and delt machine. I didn't want to go any more backwards, not after the few years of dealing with the back injury. So...as of today I'm back into the gym using my wrist. Going to take it super light and let pain and the post workout feeling be my guide. Arms are a bit skinny, especially the forearm that had th3 wrist injury. Gonna start today with extremely light curls. Tomorrow will be legs. Next day I'll bring back the lat pull downs and some light rows. Time to move on from this bitch. Tired of having broad shoulders and small forearms! start jerking it with more wrist action.
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Post by Deleted on Feb 25, 2018 10:27:54 GMT -5
Had a mean set back last year. Had a wrist injury that I didn't take seriously and almost cost me. Finally got to a specialist, got some cortisone and it is well on its way healing. It got bad for awhile, had to have it in a splint. That all being said. Didn't miss any gym days. Stayed with my cardio, legs, core and my long sauna sessions. I also became the king of the pec fly and delt machine. I didn't want to go any more backwards, not after the few years of dealing with the back injury. So...as of today I'm back into the gym using my wrist. Going to take it super light and let pain and the post workout feeling be my guide. Arms are a bit skinny, especially the forearm that had th3 wrist injury. Gonna start today with extremely light curls. Tomorrow will be legs. Next day I'll bring back the lat pull downs and some light rows. Time to move on from this bitch. Tired of having broad shoulders and small forearms! start jerking it with more wrist action. Lol! Unfortunately and FORTUNATELY it's the other hand! So far so good though. Still not 100% but I can work with it. When gym workouts start to seem boring or redundant, an injury is a great reminder that you are lucky to be able to be in there to begin with. Make the most of what you Got!
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Post by Deleted on Feb 25, 2018 11:45:44 GMT -5
start jerking it with more wrist action. Lol! Unfortunately and FORTUNATELY it's the other hand! So far so good though. Still not 100% but I can work with it. When gym workouts start to seem boring or redundant, an injury is a great reminder that you are lucky to be able to be in there to begin with. Make the most of what you Got! I'm with you man. Several years ago (8 or so) I was big into lifting. Not Baph level but I was hitting 475 lb deadlifts with a goal of 500 but then my neck started acting up. Lost 20 lbs of grip strength and was facing surgery. Luckily after several injections into my neck to get back to baseline. Now I can't lift heavy at all but at least I don't need surgery.
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