15 October 2018 - PAIN FREE SQUATS Bodyweight: 216.2lbs
Warmup: side planks, soft tissue glutes, hip stretches, band clams
Beltless Back Squats 45x10, 135x10, 225x8, 275x5, 315x3, 315x5, 275x10
Back Squats w/ Belt 315x5, 335x3, 355x3, 315x5
Good Mornings 135x10, 135x10, 155x12 (beltless, beltless, belted)
10 second/breath breathing pause squats 5x1 225lbs
OHP 135x1, 155x1, 165x1, 175x1, 185x1 (PR)
Fun session today. I feel horrible for not sticking to 10x3, but I’m just having fun squatting with no pain. My hip flexor was a little tight, but that’s all. Overall today was fun. Good mornings were easyyyy money and I think I probably could’ve squatted 375-385x3 if I wanted to, but there’s no point in doing that. I’m just happy to be able to get under the bar and stand back up again and not suffer in pain because of it.
Also: PR in OHP today. A measly 5lbs, but a PR nonetheless. And a weight that I had been dying to get for a loooong time. I tried 195lbs after this, but it got stuck at my forehead. No worries. I seem to run out of gas pretty quickly at higher intensities.
So right now the plan is to cut religiously until Thanksgiving. I’ll be working a lot, with minimal opportunities to drink and sabotage myself. I’d like to see a morning weight below 210lbs by the time I’m done. Once Thanksgiving comes, it’s bulk season. By then I hope to have my hip flexor pain completely eradicated so I’ll hopefully be able to squat and deadlift regularly. I think the combination of squatting and doing good mornings regularly will preserve most of what I have on the deadlift. I do need to start working on some form of grip strength for the virtual meet we’re doing.
@losthog thank you for organizing that meet. I’m really looking forward to it and it helps give some purpose to my training and I already feel motivated by it. I’m really hoping for some PRs from everybody during that month. Thank you buddy