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

[helm]

wow, 45mins is really quick!

good luck with the 115kg squat tomorrow! take your time, 3x5 is not that hard

[luco]

Thanks, Helm! That's the attitude I'm trying to keep .

Tomorrow I'm trying squatting with a belt for my worksets (see here for decision), hope it gives me that extra edge to keep my form in check on high weights.

[holvoetn]

Thanks, Helm! That's the attitude I'm trying to keep .

Tomorrow I'm trying squatting with a belt for my worksets (see here for decision), hope it gives me that extra edge to keep my form in check on high weights.

What's a high weight now will one day serve as warm-up.
Keep THAT in mind

[luco]

Today's workout:

Squat:
2x5x 20
5x 60
5x 100
6/5/5x 115 - Easy, peasy, lemon squeezy! Belt made a huge difference (only wore for heavy squats). Felt like my form was exactly the same during the heavy sets as during my warmup sets and I had no problem keeping my core tight, even though the weight was just as heavy. No goodmorning tendencies, no knee buckling, just solid.. Good things to come for sure.

Bench press:
5x 20
5x 40
5x 60
3x 70
4x 82.5 - I felt my left elbow was feeling strange, like a dull pain, and my chest and triceps were still pretty fried from sunday, so left it at that. Think rest will serve me better than possible injury.

Powerclean:
5x 20
5x 40
6/6/7x 60 - Form was much better today. Left arm also stopped aching/feeling weird after these.

TGU:
3/2/2/2/2x 20 kg - PR - Brutal.. Absolutely brutal.. These leave me in pieces every time.

Very happy about today's workout, even though the bench was useless. Made my squats with ease and felt way more comfortable and safe wearing the belt. I'll try to invest in a good one (one width) next month.

PLUS! A very nice added bonus was that most of my squat workout I had a view to a beautiful girl doing snatches and c&j's with perfect form! And her technique was pretty good too. Maybe it's what gave me that little natural test. boost I needed..

[holvoetn]

PLUS! A very nice added bonus was that most of my squat workout I had a view to a beautiful girl doing snatches and c&j's with perfect form! And her technique was pretty good too. Maybe it's what gave me that little natural test. boost I needed..

LOL

[Tintin]

I see you are from Utrecht, Holland. I've been there on holiday a couple of years back (in summer) and I thought it was a very nice place. I may have missed it in your log, but what kind of work do you do?

6/5/5x 115 - Easy, peasy, lemon squeezy! Belt made a huge difference (only wore for heavy squats). Felt like my form was exactly the same during the heavy sets as during my warmup sets and I had no problem keeping my core tight, even though the weight was just as heavy. No goodmorning tendencies, no knee buckling, just solid.. Good things to come for sure.

Well done! I've been considering wearing a belt with the 90kg+ lifts and your comments have been inspiring.

PLUS! A very nice added bonus was that most of my squat workout I had a view to a beautiful girl doing snatches and c&j's with perfect form! And her technique was pretty good too. Maybe it's what gave me that little natural test. boost I needed..

[luco]

Thanks for dropping by, Tintin. I'm a 2nd year physiotherapy student.

I am convinced by the use of the belt. However, before you start using it, make sure your problems aren't form-related. Or you may be at an increased risk of injury with a belt. If you don't have any problems at the moment and you have no previous back injuries, I wouldn't resort to a belt until your lifts go up a bit.

[luco]

Oh, the humanity... I spent the weekend destroying myself with 10 of my close friends. We rented a cottage and spent our time drinking and playing fussball.. Not very productive, but very fun. Somehow I acquired some mysterious, yet painful bumps on the top of my head and random knuckle-shaped bruises.. Apparently I'm also the king of fussball. I'm going to have to come up with a better story of what I did this weekend..

Obviously, today's workout was crap. Sidenote: I was 78KG today, which I expected as I barely ate yesterday. Diet is good today, so will see on wednesday if it's just water or muscle/fat lost.

Bench press:
10x 20
5x 40
5x 60
5x 70
5/4/3x 80 - Not terrible, but a struggle nonetheless. Think I'll be okay after a week of eating and training.

Squat - BAD THINGS! Someone broke one of the hooks on the powerrack, so until they replace it, I have to squat from the squatrack. Since the safety bars are too high I have to walk back like 7 steps just to get out, after which I feel completely unsafe because there's no safety bars.... ARGH!
10x 20
5x 60
5x 80
3x 100
1x 117,5 - Weight felt good, but I didn't step back far enough and a plate hit the front of the squatrack, throwing me off and making me struggle to get the weight up. Not helping confidence.
2x3x 117,5 - Not sure if I broke parallel on all of these. Was just scared shitless I'd get stuck at the bottom.. I NEED them to replace that hook on the powerrack pronto!

Pullups:
5x BW
3x5x BW+5kg

TGU:
1/1/2x 22KG - At least it'll be easy (hopefully) to break this record next time..

Still glad I went. I'm sure I'll get my strength back within a week.

[luco]

Today's workout:

Squat:
10x 20
5x 60
5x 90
3x10x 100 - The powerrack hook wasn't replaced yet, so I decided to up the volume and reduce the weight a bit. These were absolutely exhausting. 10 reps is a world of hurt..

OHP:
10x 20
5x 40
3x4x 50 - Think I would've made 3x5 if I started with these. Next time.

Deadlift:
5x 60
5x 100
3x 120
4x 135 - Last rep was shaky. Didn't want to force anything so left it at that.

TGU:
2/2/2x 22KG - Improvement of 2. I did 2 more reps with my left arm cause I dropped the weight on the descent twice.

Weight was up to 79, so on the right track with my caloric intake.

[holvoetn]

Try 20 reps and come talk again

Confused about your BW statement. Your signature shows 81 kg ?

[luco]

Oh, it's been down for a while now. On monday, after the crazy weekend I was down to 78. I haven't updated my sig since it's the BW I set the PR's in my sig at.

As for the 20 reps.. I'll try them for sure in the future, but I'm not ready for 20 reps with 100kg yet . Soon..

[saukkis]

Eh, I can only imagine what someone has to do to break a hook from a power rack.

[luco]

In the (probably) curlmonkey's defense: The rack is of terrible quality. As are the weights. I've seen numerous cracked and broken 20KG plates. I wish there was a powerlifting gym nearby..

[luco]

Coming down with a bit of a cold, which is no surprise, looking outside.. Today's workout:

Squat:
10x 20
5x 60
6x 80
6x 100
3x6x 110 - Hook still gone, so still not comfortable with squatting 117,5. Form was solid as a rock though.

Bench Press:
5x 20
5x 50
5x 60
5x 70
5x 80 - Felt twinge in shoulder. Backed up the weight and upped volume a bit.
8x 70
8x 60

BBrow:
Skipped cause of sudden mass of people coming into the gym.. Every barbell pretty much had a line for it. Memo to self: Go early!

TGU:
1/1/2/2/1x 22kg - I had to drop the weight from my left arm twice.. Think I'll back down to 15 and work on continuous reps til I can get 10 in 2 sets.

[holvoetn]

Cold ? It is abnormally warm outside !

Rest and fluids, pal

Squat: excuses, excuses, excuses ... when will it be fixed ? Did you already ask ?

Bench: good choice of backing up. You should feel that tomorrow.

BBrow:
Skipped cause of sudden mass of people coming into the gym.. Every barbell pretty much had a line for it. Memo to self: Go early!

And again excuses
Alternative: get ... your ... OWN barbell
No waiting theory being applied in my basement