Vacation is over

[dmw]

Nice squats man.

[tkinsley]

Originally Posted by pjb923

Thursday 5/1/08
NROL Strength 1 - Workout A #4

Squat
45 x 8
95 x 6
135 x 4
225 x 3
275 x 1
315 x 6 x 2 sets
335 x 6 x 2 sets
275 x 8
225 x 12

VEry nice, Paul! Geez, you "only" beat your goal by 20# though.... slacker.

[bigDman]

very nice squatting. Huge PR

[pjb923]

Thanks guys. Tina, I'll try harder next time.

That was the last squat workout from Strength I and I wanted to get the most out of it. My legs have not been that sore from a squat workout in a while.

This week I will finish up and then move onto Strength II which uses straight sets of 4. Then I will see how I feel about Strength III.

[pjb923]

5/05/08
NROL Strength I - Workout B #4

Superset
One-Arm Rows
45 x 10
75 x 6
110 x 6
115 x 6
110 x 6 x 2 sets
90 x 12

DB Bench Press
45's x 10
75's x 6
110's x 6 x 4 sets
90's x 10

Superset
Neutral-grip Lat Pulldown
100 x 8
190 x 8 (+10 lbs)
200 x 8 (+10 lbs)
140 x 12

DB Shoulder Press
25's x 10
65's x 8
65's x 7

I finished with some ab work.

No big increases on the weight tonight, but did all 4 sets of 6 with the 110's, and managed to use 115 for 1 set of rows. I felt that I was using too much momentum with that weight and dropped it back down.

OH press stayed about the same and I had a small increase on the pulldowns.

[pjb923]

NROL Strength I - Workout C #4
5/06/08

Sumo Deadlift
135 x 6
225 x 6
275 x 6 x 3 sets

RDL
135 x 10

Barbell Lunge
135 x 8 each leg
155 x 6

Front Squat
155 x 8

The C workout is just not going too great. I felt like I could have gone heavier, but my back just didn't feel 100% again. I only did 1 set of RDL's and skipped the good mornings.

Lunges didn't quite feel right either and I only did 2 sets. I threw in a set of front squats and even those felt heavy.

I decided to start doing more grip work and did some wrist curls, extensions and reverse curls. I also ordered a #2.5 and #3 gripper. I'm really curious to see how hard the #3 is to close.

1 more workout to go and I'm going to back off for a week and move onto strength II.

[Simon C]

The grippers are good fun, I have up to the 250lbs heavy grip gripper, I closed it pretty easily first time with both hands, although it is harder on the left. I found they are way easier if your forearms are warmed up. I think I might buy a 300lb, and once i own that maybe a 350lb one hah.

[Alcoholiday]

Originally Posted by Simon C

The grippers are good fun, I have up to the 250lbs heavy grip gripper, I closed it pretty easily first time with both hands

you're only supposed to use one hand per gripper.

[Simon C]

Just in case that wasn't a joke:

I closed it with both hands separately! DUH!

[Simon C]

In response to your post in my log,

I only used the belt on the singles though. I'm of the opinion that only a powerlifter/strongman really has any need for a belt.

I can't really comment on what effect a lower back injury would have on this decision, as I've never been injured before though.

But maybe with your lower back injuries it could be a good idea. But it seems like your back issues are stopping you from pulling very heavy at all(compared to your squatting anyway), and ofcourse you probably know that using a belt too much is probably a bad idea, best left for heavy sets 90% and above.

I don't know though, wearing a belt may/may not be the answer.

You might want to ask matthew/alco about some softer(nylon i think?) belts they were talking about a little while back, I can't remember exactly what was said about them, but they aren't as stiff and thick as powerlifting belts and might be something to consider.

[pjb923]

The captains of crush #2 is rated at 195lbs, but from what I have read on the The GripBoard it's about equal to the Heavy Grip 250.

The #3 is rated at 280lbs! I have a feeling it's going to take me a while to close that.

[pjb923]

Thanks Simon. I have been avoiding using a belt in hopes of strengthening my back. But I was wondering if a loose belt would be enough to help keep my back tight. I think I just need to take it really slow and build my deadlift up again, concentrating on perfect form.

Pulling sumo seems to help, and I am still getting used to it. The sets of 275 didn't really feel heavy, I just start to get pain on the left side of my lower back. I have become very aware of this feeling and know when to quit. This strategy seems to be working and I have avoided any serious pain for a while.

I have also been doing more core work and stretching my hip flexors. Hopefully all of these things will add up and eventually I'll get my numbers back up.

[Simon C]

Good luck with that, training with an injury looks to be tough, and frustrating is must be to have that limiting certain lifts. I hope I don't get injured! Although I'm only 18, and I'm sure my time will come!

Smart idea calling it when you felt pain though.

Those belts that matthew and alco were talking about might be an option as a "loose belt" kinda similar idea.

[pjb923]

It is very frustrating to improve so much on my squat and be stuck on the deadlift. If I'm smart about it, i'll get there eventually.

I had another yoga class last night. This week my legs are just tired, and were burning like crazy. I was struggling to hold some of the poses, but it was a great workout.

Backing off next week should be exactly what my body needs right now.

[dmw]

pjb,

Deadlifts are my best movement and I still get the type of lower back stuff you describe. I've started using my belt more and them and it does help. Also, I think your yoga will keep helping as well.

[gregl515]

Just go easy. Once that back stuff begins, you have to allow for it or it will hurt you.

[pjb923]

NROL Strength 1 - Workout D #4
5/8/08

Chin Up
BW x 6
BW +10lbs x 6
BW x 6 x 2 sets


Barbell Shoulder Press
45 x 10
95 x 8
135 x 6
155 x 6 x 4 sets
115 x 10

Dips
BW x 10
BW x 15

Wide-grip seated cable row
100 x 8
180 x 10
190 x 8

I decided that I had enough pressing and did dips instead of db bench tonight. I added some wrist curls and extensions and hammer curls at the end, then did some ab work.