Jcraig's Training Log

[LarryT]

2/7/2009

...Deadlift - 265lbs. 5

Slow bar speed. Form was off, I just wasn't in the zone and I don't think I was using an effective Valsalva. My chest dropped during 2 reps, causing my back to round a bit. Need to clean it up next workout. I still have this pesky scab right under my right knee that I keep on breaking... sigh.

I scraped my shins pretty good one workout and decided to wear long pants to DL. Thinking I was safe, I scraped off a chunk of my right shin next time - through the pants. Now I keep a bandage on the bad spot and I wrap Ace Bandages on both shins when DL'ing. Worked great yesterday.

[bigwhat62]

dang man, your hardcore if you can rip skin through pants! nice lifting bro

[Jcraig]

2/7/2009

...Deadlift - 265lbs. 5

Slow bar speed. Form was off, I just wasn't in the zone and I don't think I was using an effective Valsalva. My chest dropped during 2 reps, causing my back to round a bit. Need to clean it up next workout. I still have this pesky scab right under my right knee that I keep on breaking... sigh.

I scraped my shins pretty good one workout and decided to wear long pants to DL. Thinking I was safe, I scraped off a chunk of my right shin next time - through the pants. Now I keep a bandage on the bad spot and I wrap Ace Bandages on both shins when DL'ing. Worked great yesterday.

'

Ya man, it's a pain in the ass, even with pants on. I will try the Ace bandage thing.

[Mikeone356]

Hi,
I've noticed that your DL and Squats are very close. Mine are far apart. DL 1X5 270 lbs and grip is more limiting than anything else. Squats 5X5 150 lbs. BP 5X5 160 lbs. OH 5X5 110 lbs.
What muscles in my legs are lagging behind? Any way to correct them with supplemental exercises?
Would appreciate any suggestions.

[Jcraig]

Hi,
I've noticed that your DL and Squats are very close. Mine are far apart. DL 1X5 270 lbs and grip is more limiting than anything else. Squats 5X5 150 lbs. BP 5X5 160 lbs. OH 5X5 110 lbs.
What muscles in my legs are lagging behind? Any way to correct them with supplemental exercises?
Would appreciate any suggestions.

Honestly, I don't have a specific strategy. I am on a different program as well, read my first post, that may be the difference. If you aren't failing hard on your squats maybe kick up your weight jumps by 10lbs.-20lbs. if you can handle it. I imagine at a 270lb. Deadlift I would say you can manage at least a 225lb. Squat.

[Mikeone356]

Hi,
I've noticed that your DL and Squats are very close. Mine are far apart. DL 1X5 270 lbs and grip is more limiting than anything else. Squats 5X5 150 lbs. BP 5X5 160 lbs. OH 5X5 110 lbs.
What muscles in my legs are lagging behind? Any way to correct them with supplemental exercises?
Would appreciate any suggestions.

Honestly, I don't have a specific strategy. I am on a different program as well, read my first post, that may be the difference. If you aren't failing hard on your squats maybe kick up your weight jumps by 10lbs.-20lbs. if you can handle it. I imagine at a 270lb. Deadlift I would say you can manage at least a 225lb. Squat.

For some reason even 5lbs increments are difficult for me. I have not stalled yet but I have to add 5lbs per week not per workout. The first day after increase is very difficult but by the end of the week my form improves and I finish pretty good. I know that my adductors are weak because my knees tend to cave in. Should I strengthen them separately or squats should take care of all the leg muscles?
In one of your posts you've mentioned that you've scraped your shins. I keep my legs against the smooth parts of the barbell (very narrow stand), so not scraping issues for me yet.

[Jcraig]

Hi,
I've noticed that your DL and Squats are very close. Mine are far apart. DL 1X5 270 lbs and grip is more limiting than anything else. Squats 5X5 150 lbs. BP 5X5 160 lbs. OH 5X5 110 lbs.
What muscles in my legs are lagging behind? Any way to correct them with supplemental exercises?
Would appreciate any suggestions.

Honestly, I don't have a specific strategy. I am on a different program as well, read my first post, that may be the difference. If you aren't failing hard on your squats maybe kick up your weight jumps by 10lbs.-20lbs. if you can handle it. I imagine at a 270lb. Deadlift I would say you can manage at least a 225lb. Squat.

For some reason even 5lbs increments are difficult for me. I have not stalled yet but I have to add 5lbs per week not per workout. The first day after increase is very difficult but by the end of the week my form improves and I finish pretty good. I know that my adductors are weak because my knees tend to cave in. Should I strengthen them separately or squats should take care of all the leg muscles?
In one of your posts you've mentioned that you've scraped your shins. I keep my legs against the smooth parts of the barbell (very narrow stand), so not scraping issues for me yet.

I would put money that this is a diet issue. What is your height/weight/age and daily caloric intake? If your knees are caving in you need to focus on pushing them out hard throughout the movement. You may also not being using hip drive correctly either. Google Mark Rippetoe Fixing the Hip Drive for a simple video on what I mean.

When it comes to deads, it only took one good bang up session to start the scab, but even when I lift against the smooth part it displaces the scab. I'm going to bust out the band-aids and Ace bandages and see if that will work.

[Mikeone356]

I would put money that this is a diet issue. What is your height/weight/age and daily caloric intake? If your knees are caving in you need to focus on pushing them out hard throughout the movement. You may also not being using hip drive correctly either. Google Mark Rippetoe Fixing the Hip Drive for a simple video on what I mean.

When it comes to deads, it only took one good bang up session to start the scab, but even when I lift against the smooth part it displaces the scab. I'm going to bust out the band-aids and Ace bandages and see if that will work.

Thanks for mentioning this youtube video. I've seen it before and I try to use it. It feels somewhat weird when my back is not moving up, just the hips. The back is getting almost parallel to the ground and then I am sort of lifting with the back. It feels like first part is a squat and the second part is DL. My back is probably stronger than my legs, because the second phase is easier than getting out of the hole.
I am trying to push knees out, but can do that only when I am half way up.
I started on SL in the beginning of last year and by middle of April got to 200lbs on squats and 225lbs on BP and 125 on OH. Than I got injured (I think piriformis muscle) and went to chiropractor. During his manipulations he severely strained my groin tendons so that I could not do even bodyweight squats till October. I quit exercising completely. I started with an empty bar in October on all lifts, except DL (135 lbs on DL) These tendons are still sensitive but I don't think they affect my performance. I don't use wide stance so no pain there.
I am 6'1"/180lbs/59 2700 cal a day (15 cal/lb).

Thanks for your feedback.

[Jcraig]

I would put money that this is a diet issue. What is your height/weight/age and daily caloric intake? If your knees are caving in you need to focus on pushing them out hard throughout the movement. You may also not being using hip drive correctly either. Google Mark Rippetoe Fixing the Hip Drive for a simple video on what I mean.

When it comes to deads, it only took one good bang up session to start the scab, but even when I lift against the smooth part it displaces the scab. I'm going to bust out the band-aids and Ace bandages and see if that will work.

Thanks for mentioning this youtube video. I've seen it before and I try to use it. It feels somewhat weird when my back is not moving up, just the hips. The back is getting almost parallel to the ground and then I am sort of lifting with the back. It feels like first part is a squat and the second part is DL. My back is probably stronger than my legs, because the second phase is easier than getting out of the hole.
I am trying to push knees out, but can do that only when I am half way up.
I started on SL in the beginning of last year and by middle of April got to 200lbs on squats and 225lbs on BP and 125 on OH. Than I got injured (I think piriformis muscle) and went to chiropractor. During his manipulations he severely strained my groin tendons so that I could not do even bodyweight squats till October. I quit exercising completely. I started with an empty bar in October on all lifts, except DL (135 lbs on DL) These tendons are still sensitive but I don't think they affect my performance. I don't use wide stance so no pain there.
I am 6'1"/180lbs/59 2700 cal a day (15 cal/lb).

Thanks for your feedback.

You're pretty tall brother, I would push to say 3500-4000cals a day and see if this helps your recovery and strength gains.

[Rocky89]

You're pretty tall brother

BTW:
When I was younger, the biggest issue that bothered me was being short.
We're about same size, how about you J?

[Jcraig]

You're pretty tall brother

BTW:
When I was younger, the biggest issue that bothered me was being short.
We're about same size, how about you J?

You know, it did bother me whan I was younger because like everyone in my middle school was taller than me. Nowadays I don't even notice it anymore, even though I still occasionally get the smartass "midget" comments.

[Jcraig]

2/18/2009

NOTE: I honestly don't even want to call this a workout, as I had so little energy it was actually embarrassing. My diet/sleep has been completely off, and it has effected my last two workouts. Every weight felt backbreaking. Just to document here has been diet/sleep for the past few days as an example of what not to do. To clarify I have to be up at 7:30AM to get ready for work.

Saturday: Very little milk/meat/carbs. Taco Bell for lunch. Stalled on OHP. Got wasted with roomie for V-Day. Obviously crappy sleep. 2500cals and that is being generous. Went to bed at 2:30AM
Sunday: Woke up at 10:30AM. Hungover. Took 4 hour nap. Ate a large pizza throughout the day, no milk, probably not enough water. Went to bed at 12:30AM. 2500cals.
Monday: Didn't feel particularly too hungry today. Didn't eat my fill, ended up eating maybe half of what I normally do. Went to bed at 12:30AM. 2500cals.
Tuesday: Decent breakfast. Had some milk, skipped lunch. Had Carls Junior for dinner. 2800cals maybe.
Wednesday:Back on track with diet but wasn't enough to make up for the past few days.

Workout A

Squat - 250lbs. 5/3/1

Slow bar speed. Back not tight, little pain in left hip where the femur joins the pelvis. It felt like it was crushing my shoulders.

Deadlift - 285lbs. 2+1

Slow bar speed. I did 2, couldn't break it off the floor for the 3rd rep. Took a 4 minute break, managed a single, than I couldn't break it off the floor again.

Bench Press - 190lbs. 5/1/0

Slow bar speed. Embarrassing, I couldn't even unrack the damn thing on 3rd attempt. I just called it quits and left the gym.

Absolutely frustrating overall, take note guys you have to fuel that body or you will have crap workouts like this one.

[lovestolift]

Don't worry J, I had a bad day last Friday. It gets better the next time you get back to the gym and DOMINATE that weight, like you know you can. However, I want to hear that you've been shoveling down the food next time. No more of this 2500 calorie stuff. You're not 155 lbs anymore.

[mjh]

good lesson in just how much diet will affect the lifts. Last year I would notice straight away if I slacked off eating, and the problem is that you can get caught in a cycle of eating poorly>no energy>not putting in the effort to buy and prepare good food and so... you're eating poorly>no energy... and so on.

[Jcraig]

Thanks for the support guys, I'm going to get in there and kill it next time. I didn't even realize how bad I had been eating till I sat down and wrote it out.