Conrad's Training Log

[Mehdi]

It's your psoas? Sure?
Get a tennis ball, try this one: www.youtube.com/watch (at the end). Follow tips also in video. Got a whole post (by a guest poster) coming up on psoas health, planned for 18 februari. The release technique from the video is best you can for the psoas, painful, but will work. I'm doing it myself too. Continue glute activation exercises, lots of them (birddogs, supine bridges, one leg supine bridges, etc).

[ConradH]

I'm definitely not sure that it's the psoas.  Can't watch the video right now but I will check it out later.  Looking forward to the post.  Thanks!

[ConradH]

2/4:
Squats - 5x10  BW
Bench - 5x5  135 lbs.
Rows - 5x5  115 lbs.
Dips - 5x5  45 lbs.
Form on rows is still not good and I'm not completing the reps up to the chest.  I'm not really feeling it in my upper back like I should.  Seems like deloading will probably be good to work on form and get the reps properly. 

[Mehdi]

On rows: the weight might just be not heavy enough. Pull harder on that bar, slam it against your chest. Hip extension (slightly) is allowed.

[ConradH]

2/5: Did 5x10 bodyweight squats and stretching
2/6:
Squats - 5x10  BW
OH Press - 5x5  95 lbs.
Chinups - 10, 8, 6
OH Press was pretty damn hard but felt good at the end.  I have a hard time getting the elbows pointed back out between reps.   Is that bad?  Skipped deadlifts due to continuing weirdness in the groin area.  I'd like to progress more with chinups and pullups but it's been slow going.  What do you think of "greasing the groove" for chins/pullups instead of during workouts a & b?

[Mehdi]

greasing the groove is great if you have the time.
what do you mean with the elbows?

[ConradH]

I think it's probably fine...  elbows stay very slightly in front of the bar, but not as much as at the beginning of the set.  Also on the press, my lower back was a little more extended than usual which actually felt good at the time and seemed to help me get the higher weight up.  Slightly sore today but not in a bad way I don't think...   Hope my form is good and not affecting the back.

[elisa]

Hi ConradH,
I want to tell you how much of a fan I am of the glute activtion stuff that Mehdi is talking about. When I first started them i thought they were a waste of time because I wanted to do the "real" exercises. At one time I had to re-learn my squat form and did it by starting out with no weight and squatting while facing a wall. It really teaches you the correct form and you have to stay on your heels or you do a face plant on the wall. All of those planks and bird dogs are really good.
So keep them up and you will be glad you did. By being able to tighten my glutes tigher I am able to do my overhead press safely.
Sounds like you are doing good, keep up the motivation!

[Mehdi]

You have to readjust on every rep with the oh press. Build habit of bringing elbows forward again, you'll feel the weight is much lighter that way. Make sure you squeeze your glutes at all time, hyperextending back is bad (puts posterior stress on your vertebrae).

[ConradH]

Hi Elisa...  Thanks for your comments.  I have been doing birddogs and occasionally other stretches on off days and that seems to be helping.  I'm also doing the bodyweight squats almost every day and feeling the activation a lot more.
As for overhead press, my back was only a bit sore the next day, but day after was fine so I don't think I was really too hyperextended. 
2/8:
Squats - 5x10  BW
Bench - 5x5  140 lbs. 
Rows - 5x5  115 lbs.
Dips - 5x5  47.5 lbs.
Rows still difficult and not completing all the reps up to my chest so I'll deload next time, probably down to 100 lbs. (no chain or 1 lb. plates at the gym).  Hopefully I'll be able to get the form straight and get back on track with that.  Bench and dips were great.  Squats are still bothering my groin but not as bad as previously.  I'm going to continue at bodyweight for the next few workouts, rather than risk tweaking it any further, since I'm going skiing soon.  When I get back, hopefully I can step it up again.