Thursday, September 1st, 2011
Conventional Deadlifts: worked up to 605lbs for a single. I did some deadlifts on Tuesday so my back was feeling a little tight.
Bodyweight squats: x 150 had to stop because there was some pain starting up in my right quad. I was hoping to do 2 sets of 250 today........
I hope my quad starts getting better soon.
Friday, September 2nd, 2011
Last Wednesday I was finally able to begin some horzontal pressing movements. I stayed light and performed 315 for 12 5's. Today, I decided to play it very safe again as well.
Bench Press: 335 x 4 x 10 sets
(SWGChins: 30 w Handstand holds 30s ) x 4 sets
Saturday, September 4th, 2011
Well, I have decided to attempt to backsquat again today. I am going to do very very light, slow and controlled reps. Less than 60% my 1RM and using very very low rep range to avoid fatiguing any weak muscles which I may need to NOT get worse.
Back squat: 415 x 3 x 20 sets
DL: 425 x 5 x 5
Not so bad. It is very challenging to remain patient when using weightsthat, in order to avoid injury, force the ego to not only take the back seat...but to lie gagged in the trunk of a car that just does not want drive at a speed that can even keep the driver interested on the road ahead....
Monday, September 5th, 2011
Slwo and steady...no grind reps.......keeping ego in trunk.
Bench: 355 x 3 x 15 sets
(SWGChins x 44 w Handstand Holds x 30s) x 4 sets
Tuesday, September 6th, 2011
I really feel the need to backsquat today. I need to make sure that I do not let myself fall out of position or put too much strain on my right quad. The VMO tendon is still very displeased w me. I am seeing a specialist tomorrow for a massage, ART, and accupunture....so I don't want to cause too much damage. I am focusing on keeping my weight distribution on the heels initializing the movement with my butt back and really focusing on keeping the squat as posterior chain dominant as possible...this is difficult for me as I am a quad dominant individual.
Back Squat( no belt): 415 x 3, 425 x 3, 435 x 3, 445 x 3, 455 x 3, 465 x 3, 475 x 3, 485 x 3, 495 x 3, 505 x 3, 525 x 3, 535 x 3, 545 x 3, 555 x 3, 565 x 3
This is progress. I should be doing 605-635 for triples right now. But considering that my reps are very slow and controlled and that I was not using a belt....i am pleased for now.