H's log 2009

[holvoetn]

Feedback on yesterday's session:

my legs, abs and shoulders are sore
Legs must be from the reaaalllllyyy slooooooowwww squats while I watched myself in the window. Couldn;'t have been the total volume, no sir (did 200 in total ...)
Schoulders, 2 reasons: dips and inverted rows. The top and back of my schoulders is where 'the damage' is.
Abs, ah well, saw that coming

Made some changes in my agenda, might be able to go to the gym tomorrow

[Buffalo150]

H-

That's a nasty circuit. I tired just reading about it...damn. I'm not surprised that you're feeling it today!

-Bflo

[holvoetn]

SL5x5 Session 47
May 12th, 2009

- couple of BW squats and bar only to warm up a bit
- Squat
5x60kg
4x100kg
3x120kg
5x5 140kg/308lbs completed with good form ! Did feel like I pulled something on the inside of my right thigh
3x120kg
4x100kg
5x60kg

- Bench Press
5x30kg
4x50kg
3x60kg
5x5 70kg/154lbs: 5/5/5/4/2 Crash ! Oh well...
3x60kg
4x50kg
5x30kg

- Barbell Row
5x60kg
3x70kg
5x5 77.5kg/170.5lbs PR !
3x70kg
5x60kg

- Dips (wasn't expecting too much of these after the failed Bench Press)
11+/6+/6
(last time was 12/8/7, before that 12+/9/8, that's a declining trend )

Not enough time for TGUs again (gym was about to close)

But still had some time to throw in Tabata Rowing
Then hit the showers and only 3 minutes before the lights were supposed to go out I was in my car.

[pagangoddess]

But still had some time to throw in Tabata Rowing

You sir are ambitious. I could use some of that about now.

Nice job on the squats. Hopefully that pull is nothing serious.

[gargoyle]

Whoa, watch that thigh. I would fear to blame it on the pyramid, but luckily it is on the working set

I've noticed people have begun to note the pyramids, and yeah, they are a little bit more, but not nearly as bad as I think people read them to be. I think part of it is just the documentation of seeing the warm up, working set, and then cool down. Are you doing them as drop sets or with rest between?

I know you are sore now, but I think you will be nicely surprised how quickly your body adapts to them. I really expected to be laid up Monday with major DOMS, after Saturday's full Kibby (ok, so maybe the oblique ref to a full monty doesn't hold well ), but I wasn't.

Nice PR on the BR! And I am just in awe of that Squat. How close are you to a stall do you think? Damn nice and beastly

Are you 'pulling' the bar down for your Bench? I found that really helped me.

[holvoetn]

But still had some time to throw in Tabata Rowing

You sir are ambitious. I could use some of that about now.

Nice job on the squats. Hopefully that pull is nothing serious.

Thanks, ambition is something I do not lack

Whoa, watch that thigh. I would fear to blame it on the pyramid, but luckily it is on the working set

I am 100% sure it is not because of the pyramids though I do feel it more on the descending path since that is where I really go fast (warming up weights are like ... nothing, you know ? )
Will have to see how this evolves over the coming days.

I've noticed people have begun to note the pyramids, and yeah, they are a little bit more, but not nearly as bad as I think people read them to be. I think part of it is just the documentation of seeing the warm up, working set, and then cool down. Are you doing them as drop sets or with rest between?

After 5x5 with 140kg I'd like to see you do them straight after each other. I unload the bar and take my time for it

I know you are sore now, but I think you will be nicely surprised how quickly your body adapts to them. I really expected to be laid up Monday with major DOMS, after Saturday's full Kibby (ok, so maybe the oblique ref to a full monty doesn't hold well ), but I wasn't.

First time I did them I was like a towel for 2 full days
Tomorrow will tell what the status will be now. The fact I was able/willing to do Tabata rows after all is a good indication for me. Then again, last time it was a session with deadlifts ... we'll see next time.

Nice PR on the BR! And I am just in awe of that Squat. How close are you to a stall do you think? Damn nice and beastly

Don't know and I do not believe you can see it coming upfront. I was honestly surprised I made it last time but due to lousy form I redid that weight. Up til now I have not yet had to deload. A stall happened before (125kg and 135kg).

Are you 'pulling' the bar down for your Bench? I found that really helped me.

I am making sure to spread the lats before starting, haven't really found the method to 'pull' the bar.

[LizzyLifts]

wow H, really great workouts! I'm just going thru your log now. I see what you mean about the number of reps. in the pyramid. enjoying your TL!

liz

[holvoetn]

@liz: thanks

SL5x5 Session 48
May 15th, 2009

Felt really bad today. Only slept 5 hours (had to review a commercial offer for work and went to bed too late) and was sleepy all day. When driving home I really needed to pay attention not to fall asleep !!
Went to the gym anyhow.

- warmup, 5 minutes rowing

First I need to tell something here. Last session I felt a sharp pain going to my inner right thigh. I guess it is the adductor ? Yesterday I was walking (big strides as usual) and all of a sudden BAM. Sharp pain again, almost couldn't hold myself on my right leg.

- Squat
5x60kg
3x100kg
2x120kg (an annoying feeling started to appear)
1x130kg (minor, but not really pain)
5x5 142.5kg/313.5lbs: first rep and BAM ! It was there again. Shit shit shit ... stopped there to avoid making things worse.

- Overhead press
5x20kg
3x40kg
5x5 52.5kg/115.5lbs FINALLY ! PR !
Last rep of the last set was slowslowslow but I really wanted to get it up and there it was, high in the air.
3x40kg
5x20kg

- Deadlift
5x60kg
3x100kg
1x140kg
1x5 155kg/341lbs YES !
For fun:
1x175kg: 0+: it went up halfway and then I could not get it higher anymore. Oh well, it was a nice try
1x140kg
3x100kg
5x60kg

- Chin-ups
3xF: 6/4/4 1 less on the first set but this time I did one more on the last set totalling the same amount of reps as last time.

Since Squats were really cut short, there was time now to do:
- TGU
1x5 4kg was too easy
3x5 5kg no 4th set, that leg was acting up from time to time

So ... big setback. How do you treat a pulled adductor ? I guess rest will be the keyword for the first week.
I'll be doing deadlifts for the sessions where I can not squat, will see a week from now (or longer, there is a long weekend upcoming and my son is going to do his Confirmation so I will be busy with other things).
I am happy about the OHP though. Finally made that weight after deloading and struggling back up.

[papaganz]

How do you know it's your adductor ?
Injuries suck!

[Mouse]

- Overhead press
5x20kg
3x40kg
5x5 52.5kg/115.5lbs FINALLY ! PR !
Last rep of the last set was slowslowslow but I really wanted to get it up and there it was, high in the air.
3x40kg
5x20kg

Great work there H - well deserved
Bad news about the squat injury though - rest well

[holvoetn]

How do you know it's your adductor ?
Injuries suck!

1- I know since I used to play volleyball. I pulled an adductor before. Back then it was usually a result from a bad warmup (read: no warmup )
2- it has all the indications of a pulled adductor: sharp pain, inability to use the leg when the pain appears, inner thigh, pain going towards groin

Looks like what I was already thinking is going to be the remedy:
rest and a lot of stretching.

[gargoyle]

Great work on the DL and OHP. Congrats. Good thing you failed on the extra DL - I would have had to stop talking to you;)

Sucks about the squats. I would rest it a week and then maybe do some lower weight pyramids just to keep in the game?

[holvoetn]

Good thing you failed on the extra DL - I would have had to stop talking to you;)

Now THAT you shouldn't have said. Next time I am going to try for 1x180kg, just for you (and Mouse too )

Sucks about the squats. I would rest it a week and then maybe do some lower weight pyramids just to keep in the game?

Yeah, tell me about it. I'll rest for sure and make sure to do a lot of stretching every day.
If it does not work out the way I want 2 weeks from now, I might take this as an opportunity to switch direction on the squats: deload BIG time (read: back to 100kg or so) and do 20-rep squats AND low-bar placement (still using high-bar now).

[Mouse]

Now THAT you shouldn't have said. Next time I am going to try for 1x180kg, just for you (and Mouse too )

Go for it big guy - next week then?
I may give it a go (or 190)

[LizzyLifts]

Big congrats on OHP! Way to fight for that last one...Now, i too, am familiar with that "high in the air" feeling!! and how hard it is to get it there.

Sorry about the leg pull, H. Sounds like you recognized it and caught it in good time. Amazing how squats in Workout B can have troubles and yet not affect deadlifts. I guess those adductors don't come into play in Deadlifts.

heal up quick!