Groundskeeperwillie's training log

[helm]

hey gkw,

be sure to not overdo it with the belt, only use it when necessary. and if you don't need the belt for squatting anymore, you can at least use it for weighted dips etc.

OHP is a bitch! I was struggling to get higher than 45kg for weeks, before I had my recent break. but now I'm back and I will defeat that '§#$%

[groundskeeperwillie]

Workout B
Squats: 65kgs 5,5,5,5,5*
OHP: 35kgs 5,5,5,5,5#
Deadlift: 105kgs 1 x 3
Chins: BW 11,7,4
PB: 3 x 45 secs

* After hurting my back on Wednesday I deloaded to 65kgs (down from 82.5kgs). I did this for two reasons:
1. Safety.
2. To work on my form.
I took a slightly wider stance than normal after watching the SquatRx and Rippetoe videos again,
and paid close attention to my head position. Because I was being more strict, damn they were hard! Just goes
to show that when you are sloppy, as I was before, you can lift more weight, but eventually it will bite you on the ass!
My back felt OK throughout so I will add 2.5kgs next time.

# Did the same with OHP, deloaded to 35kgs (down from 42.5kgs). Form was a lot better, and a lot more strict,
which in turn made them harder. Kept my glutes tight and used my hatred of this exercise to get them done.
I shit you all not, my glutes were so tight, if I had been having a rectal exam I would have bitten the
doctors arm off!
That said, up 2.5kgs next time.

Deadlift went up to 105kgs, but I stopped after 3 reps as I was worried about hurting my back again. No problem,
there's no rush, I will aim for 105kgs for 5 reps next time.

Chins were good today, but the last rep of the third set was a bit of a laugh, I was kicking like mad to get that
last one up!

Prone bridges were good too, but I'm not going to change these yet, going to stick with them a bit longer and
try for 3 x 60 secs, hopefully without shaking my tooth fillings out!

@helm Cheers helm, I did wear it while squatting and dead lifting tonight, but I will see how I get on, if I can manage without, so be it.
OHP will be kissing my ass very soon!

gkw

[groundskeeperwillie]

Just realised, all weights quoted are minus bar and collars! I don't use an Olympic bar, mine is a 6 foot long, 1 inch thick bar with screw on collars and it weighs approx 7.5kgs. I'm not going to change my posts though, I'll continue to record weight without the bar taken into consideration.

gkw

[KIB]

Just realised, all weights quoted are minus bar and collars!

I had the same thing happen about six weeks into the program! No-one ever SAYS to include the bar weight, right? I just thought that all the bars would be equal so we only talk about the plates that we add onto it... Now I can see how I want to get credit for every gram I lift.

When I figured this out I weighed all the bars at the gym to see if they were the same. All 20kg except an older one with came in at a bit over 19kg. Weird.

You can add in your 7.5kg bar from now on, GKW. That won't mess with your numbers, if that concerns you. If you don't add it in, make sure you mention your bar weight somewhere so people can get a real idea of your lifts. Maybe at the start of your posts, after the date? Or in your sig?

[guru]

No-one ever SAYS to include the bar weight, right?

I beg to differ here KIB. Mehdi says in the e-book clearly that the weight of bar is to be included. That said, I have this problem over at my gym. A couple of times it so happened that I had to resort to the smith for doing my bench (it's not that bad, since it's a 2-D smith) & the bloody bar there is lighter than the oly bar. 15 kg is what I suspect, but there's no way to weigh it.

You can add in your 7.5kg bar from now on, GKW. That won't mess with your numbers, if that concerns you. If you don't add it in, make sure you mention your bar weight somewhere so people can get a real idea of your lifts. Maybe at the start of your posts, after the date? Or in your sig?

I concur. Good idea.

[groundskeeperwillie]

Thanks guys, I'll add it to my sig. It's just easier for me as far as putting plates on the bar is concerned. For example, if my OHP is up to 40kg, I just put two 20kg plates on the bar.

gkw

[guru]

Which means that the OHP & row are already 50 kg.

[groundskeeperwillie]

That's true guru, but it still feels like 70kg!

gkw

[BLUEBLAH]

50kg already on the OHP? Make way for Willie indeed!

[groundskeeperwillie]

Well, since my Friday night workout things have been a bit interesting. Even though I had hurt my back Wednesday, Friday's workout was reasonably good, considering I dropped the weight on squats and OHP, but I had PB on DL, and my back even felt pretty much OK. Saturday however was a different matter. Jesum crow it ached like a bastard! My wife and I decided to go for a walk to try and try and loosen it up bit, but it didn't make much difference, although a hot bath later did help a bit. Sunday was a little better but I find I'm not too bad after getting out of bed, but go steadily down hill as the day goes on.
This morning is better but as I write this it is aching a bit, and I've taken a couple of mild pain killers to help. I am taking the sensible precaution of not training today, but hopefully will tomorrow after work. I hate having to miss workouts, but I'd rather miss one than damage my back too much to not do any at all.

gkw

[groundskeeperwillie]

Just read guru's training log http://stronglifts.com/forum/guru-s-training-log-t12939-90.html#p245543. I've been on 5 x 5 since the beginning of December, not quite 3 months but almost, so I'm now wondering if I should do the same and take a week off. As I said in my previous post, I hate to miss workouts, but given the state of back at the moment, it might be the right thing to do.

[groundskeeperwillie]

But then again, there's nothing stopping me taking it easy with the squats, and then doing the usual with everything else!

[KIB]

Is it "injury" pain or "stiff muscle" pain?
Hot baths and hot water bottles certainly help with both by increasing blood flow to the area.
If it's muscle pain, I regularly use electro-stim pads and really like what they do.
Hope it's getting better. Keep eating

[groundskeeperwillie]

Hey KIB
I've had the hot water bottle on my back for about a day and a half and it's helped tremendously. I fully intend to be back at it tonight after work, even if I do take it easy on squats and BOR (it's workout A night), so at least bench press should be as normal.
Cheers

gkw

[AD69]

Willie, I hurt my back and took a couple of weeks off. Did my training last night and managed more than where I left off, with no pain. Really is worthwhile to rest if back is complaining. Also, I would try icing any affected part, rather than using heat.

I hear what you are saying re form. I squatted for years until I realised I haven't been squatting at all (well not past parallel anyway). When you finally go lower, you realise that you have no power! Its only now do I feel my glutes/hams doing the work.