Front squat -
5x20Kg
3x40Kg
3x60Kg
3x70Kg
3x80Kg
3x90Kg
Been having constant headaches since last Monday, and having trouble sleeping on nights when I have to work the next morning, and today was particularly bad. Left work early and took a nap this afternoon, woke up feeling a little better, but it’s still not gone. I’m starting to wonder if work stress is getting to me.
On the 250# joker set 3rd rep, felt something pop in my left shoulder, the same one I tore my pec off 3 years ago. Immediately set the bar down on the safety bars and called it a day. I definitely didn’t tear my pec completely again, and it’s not really hurting, but I can definitely feel some tenderness when I put my shoulder in certain positions. Strained something at least, so no more benching for a while and I’ll see how it feels. We’ll see if it bothers me to squat tomorrow.
@NCFox, that’s my plan. This morning, now that it’s not just overall shoulder discomfort, it feels like either I strained my front deltoid, or I strained (hopefully not tore) the pectoral tendon a little bit. The front delt sort of lays over the pectoral tendon so it’s a little tough to differentiate. Either way, my pec isn’t rolled up against my sternum like an old style rolling blind, which is what happened when I totally tore it off back in 2013, so reason for optimism, right? I can flex my pec without any discomfort, which leads me to believe more that it’s my front delt.
Anyway, did the ‘Jack Shit’ 5/3/1 protocol today, just the base workout, no extra reps, joker sets or anything. I could squat without much shoulder discomfort, but the heavier I went the more discomfort I was having just because of the total body tension needed for heavy squats. So, I’m thinking next week is an impromptu deload week, and then I’ll see how I feel after that.
Again, left shoulder not hurting, but I could feel a pull when I got to 225# on deadlifts. Front squats felt fine, and hanging from the bar for the toes to bar was no problem.
Haven’t run in a few weeks, so I figured a deload week is a good place to start again. first 200 was warmup, the 4x400 fast enough to be struggling at the end but not full-out, and the last 200 was easy pace. No problems with the hamstring at all.
Okay, done with my impromptu deload week. Next week I’m going to restart 5/3/1 week 12, but I’m going to play it by ear with press and bench. The bench felt solid all the way through 125#, no pain or looseness in my left shoulder but definitely some strain, sort of reminds me of when I first started benching again after my pec tear. So, I’m going to keep it light and do higher rep stuff, and maybe some unilateral dumbbell work. Also, I was always able to do dips without discomfort when I was recovering before, so I’ll probably start doing a lot more of those. Anyway, upper body pressing is going to be whatever I feel I can safely do, but I’ll keep going with the squats and deadlifts like I have been.
Conditioning - cutting and hauling wood, deadfall tree in my front yard = 7 full 4x8 trailer loads, hauled 100m. Hauled the first 3 trailer loads by hand, then my wife decided to come out and help, which consisted of hooking the trailer to the lawn tractor to haul, and throwing smaller limbs into the trailer. Since she was trying to help, I kept my mouth shut about her ruining my workout since that would have just started a fight, something about me being ungrateful.
4/11/16
5/3/1 cycle 12 redux
Training maxxes:
Press - 180#
Deadlift - 385#
Bench - 235# (? going to play this one by ear, still not trusting my left shoulder/pec)
Squat - 350#
Front squat -
5x20Kg
5x40Kg
5x50Kg
5x60Kg
5x70Kg
5x80Kg
I’m getting a lot more comfortable with the front squat lately, staying a lot more upright and keeping a better rack position. I think I do better with lower reps.
Bench felt okay, but I decided I’m in no hurry, so why not stick with my initial plan of light weights and lots of reps, and dips. I don’t mind if I take a couple months to get back up to the bench weights I was using before. It’s not like I’m prepping for a PL meet or anything, just trying to get strong. 315# bench will be mine, and I don’t want to jeopardize that by getting too greedy too fast.
Toes to bar 10/10
superset with 155# good morning 10/3
First the good. I’m certain 15x300# squats is a rep record for me, so I’m pretty psyched about that. Unfortunately, I was destroyed for the rest of the workout. I was toughing it through until my second set of good mornings, when I got a massive cramp in the right side of my abs. I decided it was time to call it quits after that. Still, I’ll call today a win.
Legs were like lead at first from yesterday’s squats, but loosened up nicely as the intervals went on. Kept a good fast pace throughout, but never really a sprint. Still being a little cautious of my right hamstring, but wanted to get some good running in.
Front squat -
5x20Kg
5x40Kg
3x50Kd
3x60Kg
3x70Kg
3x80Kg
3x90Kg
Without digging back to check, I think 3x420# is a 3 rep record on deadlift. Front squats still gradually feeling better, so low reps is where I’ll stick for a while.
A friend of mine gave me a diving belt with lead weights that I’m guessing at about 20#, used it on pullups. Will try it with dips too, next time. Bench still feeling good, but sticking with my plan of taking it slow.
Toes to bar 10/10/10
superset with 155# good mornings 10/10/10
Conditioning - Single-handedly load, take to the dump and unload 3 pickup-loads of old, waterlogged lath and plaster and ceiling tiles. This took about 4 hours, and I am beat down now.
Just a quick update to keep myself honest. I’ve not stopped working on strength, but I’m going through a divorce right now, and life has been in turmoil. I’ve been mostly without internet until this week, and have just been back in my house a little over a week. The ex has moved back to California. I’ve been training 2-4 times a week, not following a program, just getting into the gym and moving some weight. Once I’ve achieved a new normal in life, I’ll get back on a structured program.
Also, all of this is not a bad thing, except in the sense that any change like this is stressful for all involved. I’ve spent more time interacting with everyone else in my family in the last month, than I have in the last 3 years.