warmup with bar
6 x 135
6 x 135
5 x 225
5 x 245
5 x 265
3 x 275
1 x 295
1 x 315
1 x 315 (prs at this depth, i'm pretty sure)
SLDLs
5 x 135
5 x 135
5 x 135
seated calf raises in between
standing ab pulldowns - 3 sets @ 80
Squats felt good - I put a belt on at 275 and felt much more stable walking out. On the last single at 315 the velcro came loose on the belt when I went down and it was just hanging on my waist - it bent me over more than I usually do, but I was able to get it up anyway- and it was hard. Looks like I'll be buying my own belt and not using the Y's anymore!
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
6 x 135
6 x 135
4 x 225
2 x 135 for speed (about 8 sets of this)
Standing overhead press
3 x 115
3 x 115
3 x 115
3 x 115
3 x 115
Cable lat pulldowns
10 x 150
10 x 170
5 x 180
bentover Dumbell rows
8 x 80 each arm
8 x 80 each arm
abs
Talk about indicators- when I did 225 for 6 my first work set Tuesday, I went on to do some decent singles. First work set today was slow and didn't feel real good to get 4 reps, so I went back down and worked on speed. And I've got to get more overhead pressing in - it's so weak. Did some pulling today too, since I won't be able to work out tomorrow.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
5 x 135
5 x 225
3 x 315
1 x 405
1 x 425
1 x 445
aborted 465 because my lower back tightened up with the bar only a couple of inches off the ground. I was not going to try to grind it out. It's too early to tell if I hurt it again or if it's just too tight today. I fear it's another muscle strain though and I don't understand what is going on with deads. I was pulling 465-475 beltless and did not ever have a lower back issue. Now I've even backed off doing heavy singles every week and I'm having these problems and my numbers are way down. I just don't get it.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
you have any history of back pain/injury before the past few months?
I used to get muscle strains up high in my back, making it painful to turn my neck. I'd get a knot around my right shoulder blade. Now, that was back when I didn't hit the "posterior chain" worth a damn in my workouts and I firmly believe that the addition of deads, heavier dumbell rows, etc. have helped that. And, my back is way bigger than it was.
But, these last few times the problem has been the lower back and that's unusual. Looking back on the log, I think the infrequent deads maybe have the lower back not ready for heavy pulling when I finally do it.
I don't have a belt and rarely wear one, but I have asked for one for my birthday.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
You doing any type of stretching pre or post lifts?
I warm up before hand on all lifts with the bar and go real slow and stretch out. I guess I'm just pushing deads too hard after not doing them steadily in so long. I also changed the airfilters in my furnaces at home yesterday and at 6-4ish the attic and crawl space may have been a factor.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
No school for my daughter today so we slept in. I'll bench this evening after work. Back's o.k., not great. Looking at the log it was o.k. until I did clean and presses last time I strained it so I will not do those tommorow. Hopefully I'll be able to do some shrugs and rows tommorow since the upper back feels fine.
If I can box squat Thursday I will and I may start squatting more often - maybe every three days and just work other stuff in around that to get the squat numbers up. Plus, I guess I'll not do conventional deads for a while since 2 out of the last 3 times has been bad for my back. SLDLS with light weights and dead assistance stuff and bench assistance stuff focusing on the weak overhead pressing in between squat days.
In short, I think I'm going to work mostly on weak areas for a while, giving the stalled bench and deadlift a break and see if that helps numbers.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
8 x 135
8 x 135
5 x 225
5 x 225
5 x 225
1 x 245
1 x 245
overhead press
5 x 95
5 x 95
5 x 95
abs
May start overhead pressing first on this "push" day and try to get the numbers up. Problem is, my bench will not be as good and I don't know if my ego can take it.
Back's still tight at the bottom and fine up top so I'll do upper back stuff in the morning - shrugs, rows, pulldowns.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
I understand ego on bench press, though my numbers aren't as impressive as yours! I don't want to jeopardize what I can do there!
looks like you're still making progress despite the back pain
Thanks.
Yeah, I just need to bite the bullett and work on weak points first and bench last. Same with deads. It'll be a bummer because I know I won't put up as big of numbers, but it should work in the long run. And if it doesn't, I can always go back.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
5 x 95
5 x 95
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
Bench press
5 x 135
5 x 135
3 x 225
3 x 185
3 x 185
3 x 185
3 x 185
3 x 185
seated dumbell overhead press
12 x 35 (ea)
12 x 35 (ea)
tricep cable pushdowns
8 x 150
8 x 160
8 x 160
abs
The barbell overhead presses were not strict, but I want to work them heavy for a while and see what happens. I actually used a little less bounce as I went on and narrowed the grip a little. Bench grip was a little more narrow than usual as well. And, like I figured / feared, not doing bench first = smaller lifts, but it should help in the long run.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
More variety than I usually do, but the absence of deadlift day makes me want to stay on top of some kind of pulling. I feel great except for lower back still a little iffy. It's weird. Hopefully tomorrow I can do light SLDLS and try to push some kind of squat.
Barbell shrugs were better on the back than last time, so that's a good sign. Also, that makes the second time since about 1999 I've done shrugs. I don't particularly like them, but since I'm scared to do cleans and deads I feel like I need something in the time being.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
5 x 135
5 x 135
5 x 225
3 x 245
3 x 265
2 x 275
1 x 295
1 x 315
1 x 325 (pr)
3 x 225
SLDLs
5 x 65
5 x 65
5 x 65
Wider stance is weird, but I want to get at least one day in wide per week so that when I try to go to it to put up real numbers I'll be able to. Walking the weight out is hard and hurts my back a little. It's weird- SLDLs didn't hurt the back and the squats didn't, but walking out and just holding the weight on my shoulders hurt a little. Oh well, it doesn't hurt bad. I still took it easy though, I could have gone over 325 easy today were it not for the back fear / issues. It's almost like it's lower than my lower back, like glute or something.
I think it's getting better but if it persists I'll go to the doctor.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Just about. I really like to go every day, but realize it could be counterproductive. That's why I usually only do one or two exercises per workout. This summer my schedule will change and I'll probably do a more traditional 4 or 5 day split. I love going on weekends, so I've got to find a way to do that.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Short and sweet! The overhead presses were better than last time - still not strict by any means, but trending toward that. I don't think I've improved already as much as getting a closer grip helps. And, like last time, each set was better as I went, which is odd since you're supposed to get tired as you go.
The best part is the falloff on bench was not as severe. Had my partner today, so the last rep on each was tough, but I got it. Would not have been comfortable trying without a spotter, so there's his value.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
5 x 135
5 x 135
5 x 225
5 x 225
5 x 225
5 x 225
5 x 225
5 x 225
abs
Squats feel good again, reps got better as the sets went on. Need to work on pushing my neck back into the bar on the way up as I leaned forward slightly on a couple of reps.
lower back still an issue, still improving.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
so what are you doing for abs ... I know, I know ... it's just the workout partner pushing for core stuff, but what makes up the mysterious ab workouts?
so what are you doing for abs ... I know, I know ... it's just the workout partner pushing for core stuff, but what makes up the mysterious ab workouts?
I always do something with resistance. I like taking the tricep cable pulldown thing and doing either standing or kneeling crunches. There's a new thing you sit in and put weights on the back and you pull the handles down from over your head and have your feet under something and pull it up - I like those. Anyway, as usual with me, the reps rarely get above 10, I just get some resistance and do a couple of sets.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Boy, have I missed doing cleans. My lower back is still just a little off, but again, better than it was yesterday. I really think it's more of a sciatica (sp) and I'm just old.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
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