Luco's log - 2nd try- Rebuilding after injury

[saukkis]

Definitely get chalk, it's the magic ingredient for heavy lifts. I wa always struggling with holding the bar when deadlifting but today was the first time I used chalk. When I was done with my sets I just held the 150kg for 5-6 seconds because I finally could

[David]

Luco...don't turn around...I'm coming for you

Squat 225lbsx5 for 3 sets yesterday.

Today is Press day....

[luco]

Squat:
2x5x 20
5x 60
5x 80
5x 100
5x3x 110 - Upped the volume to help bust through that plateau of 120x5. Pretty tough. Trying 3x5x 110 on monday.

Bench press:
5x 20
5x 40
5x 50
5x 60
5x 70
5x3x 75 - Easy. Good bar speed.

BOR:
5x 60
5x 70
5x3x 72,5 - Pretty tough actually.. Hmmm, maybe I wasn't supposed to do 72,5..

All done, no additional exercises today, felt the sudden increase in volume tired me out plenty. All in all pretty decent workout.

[luco]

Luco...don't turn around...I'm coming for you

Squat 225lbsx5 for 3 sets yesterday.

Today is Press day....

Congrats! I'll let you know when I'm up to par with your press .

[luco]

I'm ridiculously stressed out with school stuff at the moment, part of the reason I missed my monday workout. Went today and tried to get the squatgoal I set for monday (3x5x 110) plus the OHP and deadlift I was supposed to do today. Bench and Powerclean will have to wait til friday.

Squat:
5x 20
5x 60 - I was already out of breath after these.. Didn't feel very confident in completing my workout.
5x 80
5x 100
3x5x 110 - Pure force of will.. Took my time in between sets and made every rep! Now I was COMPLETELY drained. Or so I thought.

OHP:
5x 20
5x 40
3x5x 47.5 - Not too hard, surprisingly. My heartrate never went below 120 BPM or so though.. Resting was just futile.

Deadlift:
5x 60
5x 100
5x 127,5 - PR. Felt solid.

I walked out the gym and bam, there my energy was.. Strange how things like that work. Anyway, good workout overall. Asked as much of my mental strength as my physical.

[holvoetn]

Nice, that's what weightlifting ALSO will teach you.
Mental power over physical strength.

[luco]

Just got back from this:

Powerclean:
10x 20
5x 40
5x 50
5x3x 60

Bench Press:
10x 20
5x 40
5x 60
5x3x 77,5

Squat:
10x 20
5x 60
3x 90
3x 100
3x3x 112,5 - Crushing... Shouldn't have done the powercleans first. Felt my right hamstring was starting to hurt a bit after 3rd set and didn't wanna risk another injury, so left it at that. Trying for 3x5x 112,5 on monday.

TGU:
16kgx 3/2/2x both sides - HEAVY.

[helm]

numbers look good here, luco. and you switched from 1x5 to 3x5, good thing, too!

[luco]

Today's workout (didn't get to the gym yesterday):

Squat: - Very annoying, I went in the evening and it was crowded as hell, so I had to use the squatrack, which has safety bars that are just a couple inches too high to comfortably bounce in the bottom without the bar clanging on the safety bars.
5x 20
5x 60
5x 80
3x 100
2x3x 112,5 - Extremely hard since I had to go down veeery slowly to make sure not to touch the safety pins but go down low enough anyway. After this the powerrack finally became available.
2x5x 112,5 - Didn't feel like I had another set in me, probably because of the squatrack fiasco. I'll try the same weight on thursday for 3x5.

Bench press:
5x 20
5x 50
5x 60
3x 70
4/6/5x 77,5 - Didn't have a spotter on the first set and didn't feel safe enough to go for the fourth. Made up for it on the 2nd set, so considering this a pass.

BOR:
5x 60
3x5x 72,5 - Sweet.

Followed by some random sets of BW pullups and dips. Nothing too special, the squats cleaned me out.

[holvoetn]

Still a good WO.

Squat:
Bouncing out of the hole when squatting is NOT what you want to do. This causes a tremendous amount of stress on your knees.
Especially when the weights go up this may cause havoc which I think you want to avoid.

Bench:
ok, because it's you we will let it pass

BOR: sweet indeed
I must say, after deadlifts, BBRows are my favorite.

[luco]

Still a good WO.

Squat:
Bouncing out of the hole when squatting is NOT what you want to do. This causes a tremendous amount of stress on your knees.
Especially when the weights go up this may cause havoc which I think you want to avoid.

Bench:
ok, because it's you we will let it pass

BOR: sweet indeed
I must say, after deadlifts, BBRows are my favorite.

I'm not talking about bouncing on my knees, I'm talking about the hamstring bounce Rippetoe advices. Quote from SS:

"The hamstring muscles, ..., and the adductors, ..., reach a full stretch at the very bottom of the squat, where the pelvis tilts forward with the torso, stretching the ends of the muscles apart. At this stretched position they provide a slight rebound out of the bottom, which
will look like a "bounce"."

Maybe I didn't make that clear. I'm not crashing into the bottom, I just meant it's hard to squat comfortably knowing you can't go too far below parallel, meaning you're feeling for the bottom position, taking away from that bounce and the subsequent hipdrive.

Thanks for the Bench pass . Means alot to me.

[holvoetn]

Ah, ok then there as well

[luco]

I'm meeting up with a buddy on saturday to test our maxes (he's a sprinter) so took it easy in the gym today. My legs were still sore as hell from tuesday.

OHP:
5x 20
5x 40
3x5x 50 - OHP never felt easier!
0x 60 - A little too confident Got it up to about my nose.

Hangclean:
5x 40
3x5x 50 - Why are my forearms so swollen and stiff after these? I use a hookgrip, but feel like I can't hold onto the bar if I just let it rest in the hook, so I guess I'm squeezing it too hard.

TGU:
4/3/1x 16 kg - Improvement of 1 in first set and total.

Despite short and light workout (supposedly) I could wring a liter of water from my shirt after those TGU's... Damn, they're hard.

[holvoetn]

I'm meeting up with a buddy on saturday to test our maxes (he's a sprinter) so took it easy in the gym today. My legs were still sore as hell from tuesday.

Cool
Keep us posted how it went !

TGU:
4/3/1x 16 kg - Improvement of 1 in first set and total.

Despite short and light workout (supposedly) I could wring a liter of water from my shirt after those TGU's... Damn, they're hard.

Most likely you would not have been able to improve if you had done your normal session
But it is good you improved, it gave your body a bit more stress.

[ArthurNijkamp]

0x 60 - A little too confident Got it up to about my nose.

ghehe, I can completely imagine where this was coming from!

Otherwise, you seem to be breaking a serious sweat each workout. Good job!