Barry101's Training Log

[Barry101]

9/22
Chins 15X2 GTG. Most of these were neutral grip.

9/23
Did not make it into the gym in the AM. Did a short PM Glute and stretching routine at home.
1X100 Supine Bridges
1X10 Clams
Stretching

9/24
Squat
Modified due to injury.
1X15 Overhead with Broomstick
1X10 Empty Bar
1X10 95lbs
3X10 115lbs
Not terribly difficult or tiring. Still very tight and sore.

Bench
170 5X5 Hard. Last rep on last two sets was slow. I felt a little weak today like I have a cold coming on.

Dips
5,5,5 Bench took alot out of me.

Did not do Inv Row or abs today. Maybe more pull ups tonight.

[Barry101]

Okay I'm back. Recap, I hurt my back, and got some kinda flu or something (headache, nausea, hot one minute freezing the next...FUN). Yesterday was the first day I was back at work. Today was my first workout since 9/24 .

Squat
Trying to work back up to 245 after tweaking my hip.
Overhead with stick 1X20
Bar 1X10
95 1X5
115 1X5
135 1X5
185 5X5
This was not difficult strength wise. I still have pain in in and around my hip/glute/pelvis on the right side. I'll keep working on it until I figure this one out. Depth and coming out of the hole was the most painful part. This will take some off day work to sort out. Pretty sore as I type this!

OHP
120 3,2,2,2,2
Not sure how long ago I last did 115 but these were brutal! Tried a third rep on a sets 2 and 4. Back wanted to arch so I didn't push it.

DL
Trying to be careful with my injury here too
Empty Bar 1X10
135 1X5
185 1X5
230 1X5
Did not feel too bad but I did not have much weight on the bar.

Chins
5,4,4

Forgot to do abs, get those tonight along with some more chins.

Good to be back!

[holvoetn]

I hear you about the flu, been there last week
Take your time and restart easy (which you already did).

[Barry06GT]

.
Being sick with the flu is no fun at all.

Great to hear you are feeling well enough to rip at the iron and steel.

You know what to do: listen to your body and progress as it lets you. You will be back to your goals in no time.
.

[Barry101]

10/3

Squat
190 5X5 Worked on depth. Did not feel anything odd and I am not sore in my hip like Thursday!

Bench
175 4,4,3,3,3
This was hard, and I struggled a little with form. I did not like the bench I had to use in the rack today. One of those that is segmented and gets narrow near the top. Not sure it makes/made any diff but always feel I don't have a good platform to push from when I have to use one of these. I think this is all mental/personal preference.

Inv Row
10,8,8
Not sure why this was so hard today. Perhaps the time off.

Dips
Shrugged my shoulders for some reason on the first one and felt a little pop in my back. Did 3 and stopped. No major pain but it does hurt. Was not careful enough with form.

Rev Crunch
3X12

Good workout. I felt really good about my squat form and lack of pain during and after. I really nailed the depth on these. All were well below parallel.

Happy with my bench too. This was a really good effort considering the amount of time I took off.

[bobu]

I'm glad your hip pain deems to have gone away. Just don't try to go back up too fast on the squats.

[Barry101]

I'm glad your hip pain deems to have gone away. Just don't try to go back up too fast on the squats.

I'll continue the 5lb progression on squat and 10lb on DL. Should be good, but I'll watch it carefully! Can still hit my 09 goals if I don't do something stupid!

Thx for check'n in on me Bobu!

[Barry101]

10/5
Squat
195 5X5 no problem yet. Some stiffness from sat that worked it's way out by the second set.

OHP
120 4,3,4 Pain from bad dip for began to resurface so I stopped.

DL
245 Challenged my grip a tiny bit but felt good otherwise. I think I figured out where I've been going wrong on this.
-Trying to get my ass too low.
-Not keeping my shoulders forward over the bar
-Not straigtening my knees first, then using my hips
In other words, I am making ALL of the comnmon beginner mistakes simultaneously! I think I got too cautious about my back after my first DL injury. Tried to keep my hips lower to keep my back straight and this threw everything else out of alignment. We'll see what happens as the weight goes up.

Did not do the rest. Ran outta time

[holvoetn]

Some more DL-cues:
- Bar as close as possible against the shins. When you go down to start it should touch them.
- Turn your feet slightly outward, that will bring your heels even closer to the bar (and that's where the force needs to be transferred towards the ground).
- when passing the knees, bar as close as possible with your thighs. It should even scrape slightly.

[Barry101]

Thanks for the tips H. There is so much to think about until it becomes habit. Easier to learn squat technique because I am doing it so much more.

Today 10/7

Squat
200 3X5 Don't want to switch to 3X5 yet but I was really short on time today. Next workout will be 205, back on 5X5. No hip pain yet. I've really been working on my depth on these since I deloaded so much. I think this may help prevent my injury from happening again. I also need to do some serious stretching on off days. I'm noticing a little butt wink at the bottom.

Bench
175 5,4,5,4,4 This one is getting there. I have good speed on reps one and two a little slower on three but four and five are really slow. Are slow reps failure? Should I be working on having all 5 at a similar speed? I've heard this will activate more muscle fiber. Or does completeing the 5X5 (at any speed) and going up to 180 take care of this? Pretty sure I'll push a 5X5 on this next time but the last ones will be a struggle.

Inv Row
8,6,6

Dips
Left these out due to time and still a little sore from the bad form on last A workout.

Will add in some ab work and maybe a little GTG pull ups tonight.

[holvoetn]

Bench
175 5,4,5,4,4 This one is getting there. I have good speed on reps one and two a little slower on three but four and five are really slow. Are slow reps failure? Should I be working on having all 5 at a similar speed? I've heard this will activate more muscle fiber. Or does completeing the 5X5 (at any speed) and going up to 180 take care of this? Pretty sure I'll push a 5X5 on this next time but the last ones will be a struggle.

Do what you want but chances are fairly large you might fail the next time if you move up with slow speed on the last reps of a lighter weight.
Then again, you only know when it happens

Don't over-analyze it, go with your feeling.

[Barry101]

10/9

Was not going to be able to do the B workout on Saturday so I did it on Friday PM instead.

Squat
205 5X5 No problems still.

OHP
120 5,4,5,4,3 Deload again to 110. MAke another run at it.

DL
255 1X5 No problem other than the walking weights. I chased them reset, chased them again.

[holvoetn]

DL
255 1X5 No problem other than the walking weights. I chased them reset, chased them again.

LOL

[bobu]

It's recommended to do deadlifts on a flat surface

[Barry101]

by holvoetn
LOL

by bobu
It's recommended to do deadlifts on a flat surface

...you should see me, I look like a train coming through the gym!

10/13
Had to come in earlier than usual due to dentist appt. Had a SHORT workout.

Squat
210 5X5

Yup that was it. I'll explain...yesterday 10/12 dentist appt. Two hrs for evaluation and now I have numerous appts this week to fix a few things. Because of this I had to stay late at work to make up some time. Get a call around 7PM, wife cut her finger instead of onion. Drive home, go to hospital, watch doc sew wife's pinky back together. Go grab a quick bite to eat. Go back home. Do all the stuff I had intended to do. Finally get to bed after midnight. Up again 5:45AM.

Workout consited of eliptical machine, bathroom break, warmups for squats, another bathroom break, rest of squat warm ups and 5X5, outta time. I could go on but it would start to sound like the busted shorts thread.

Anyway, I was amazed at how little energy I had due to the lack of food and rest. Squats alone were brutal.