Monday, December 19th, 2011
Bench press: 375+chains@60 x 4 x 6 sets
Tuesday, December 20th, 2011
Front Squat: 135x5, 225x3, 315x2 Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625x1, 650 x 3 x 2 sets
* Although I never felt as though I wouldn't finish a rep, these were not extremely easy. I could feel myself being pushed out of position a lot and having to fight back into the groove.
Wednesday, December 21st, 2011
Bench Press: 405 x 3 x 5 sets, 325(paused)x 8 x 2 sets
Thursday, December 22nd, 2011
Fuck fuck fuck
Conventional DL: 670 x 1 x 3 sets... INJURY
* on 3rd set, the bar moved fast and easy, and my technique was never compromised yet once I put the weight down my lower back around L4-L5 felt off. Forcing a posterior tilt of the pelvis causes great pain. FUCK. This is not good.
I made an appointment w my friend and orthotherapist Joffrey Laurin. He found that my SI joint is dysfunctional on my right side, that my psoas and hip flexors are too short, and that I have tons of scar tissue build up EVERYWHERE. I have never had a massage before...makes sense(girlfriend massages don't count).
I spend so much time lifting...lifting at a high frequency, high volume, and high intensity...but I don't spend enough time helping my muscles recover.... So I need to make stretching, foam rolling, epsom salt bathing etc... A priority.
I am not sure about competing at RUM5 at this point as deadlifting an empty bar is painful and not possible.
Fuck fuck fuck fuck
Friday, December 23rd, 2011
**setting up the bench doesn't seem to hurt too much. This is a plus!! Just going to start light and work my way up in intensity so long as it doesn't hurt my back.
Bench Press: 315x14, 335x11, 355x8, 375x5, 395x3, 415x1, 325x 8 paused x 2 sets
Saturday, December 24th, 2011
** back is still extremely sore, going to try jumping without leaning forward at all so that zero shearing force, from even the weight of my upper body, is possible.
'42 box jump x 5
W reverse laterals 30's x 25
W '42 box jump x 5
W SWGChins x 35
ALL for 4 ROUNDS
* bit of a back pump from this, which may be a good thing. I haven't box jumped in a long time because of quad issues and the violence of the plyometric. All in all, my legs feel pretty good...
I went to see Joffrey again today. What a nice guy, Christmas Eve and he makes time to treat me because he wants me to do well.
A very painful session on the back, quads, glutes, and hammies and I am feeling much much better. He broke up a tons of scar tissue...I could listen to it...no wonder my muscles weren't gliding. Thank you Joffrey.
Off to xmas eve dinner with the fam.
Sunday, December 25th, 2011
What exactly are we celebrating today? Grinchin it hard with my sore back. Stiffened up at family dinner last night and had to stretch, foam roll, and soak in epsom salt before bed.
A long day of spending time w family and standing and sitting....and tightening up. Lol. I love my family...great fam...but I was in a lot of pain.
Monday, December 26th, 2011
Bench Press: 405 x 3 x 6 sets
Tuesday, December 27th, 2011
My back is still feeling screwy. Definitely not squatting. I have decided that if I cannot squat heavy by Saturday I will pull out of RUM5. There's no point in traveling to compete if I don't feel I can better my 3 lifts.
Box jumps: 6 sets of 10 reps on '42 box
** crazy pump in low back from these.
Wednesday, December 28th, 2011
Bench Press: 365 x 8,8,7,7,5
High rep bench caused my lower back to tighten up like crazy. Very sore and tight tonight. Trying to remain optimistic about RUM 5... But feeling a little of a skeptic.
Kade was pulling 673 for doubles(4 doubles), and it was moving like it was 585...I think he'll pull 800... One more reason to not back out of RUM5. Fuuuuuuuuck.
Thursday, December 29th, 2011
Woke up early to foam roll, stretch and get winter tires on car.
Thought I would give deadlifting a try...limiting myself to 65 percent my max.
Conventional Deadlift: 155x5, 245x5, 335x5, 425x3, 475x3, 500 x 3 x 10 sets.
* I had to really pay attention to each repetition making sure that I had minimal shearing force on my lower back. 500 moves very fast and easy...considering its 65% my max...that's how it should move.
As for RUM, I'll have to see how heavy weight feels on my back. On Saturday, I'm going to squat 680 for singles. If I'm successful, I've only lost a week of training...if not...its not worth the trip and the cost of the trip to compete at RUM.
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