bas781 - Linear Progression

[bas781]

The soreness has been really dictated by diet. I can tell days when I've eaten enough and the soreness is really very manageable and then when I don't eat enough I feel like I've just had the crap beat out of me, worn down.

2 weeks ago was the worst, last week an improved food intake resolved all that and the only soreness I have today is just light in my traps from shrugging up during the cleans and the DB swings.

I used to take scivation xtend and I love that product for minimizing soreness but right now I think I'll be ok as long as the food intake is enough.

How's the cut coming along?

[BendtheBar]

Originally Posted by bas781

The soreness has been really dictated by diet. I can tell days when I've eaten enough and the soreness is really very manageable and then when I don't eat enough I feel like I've just had the crap beat out of me, worn down.

2 weeks ago was the worst, last week an improved food intake resolved all that and the only soreness I have today is just light in my traps from shrugging up during the cleans and the DB swings.

I used to take scivation xtend and I love that product for minimizing soreness but right now I think I'll be ok as long as the food intake is enough.

How's the cut coming along?

Going good. Lost about 18 pounds in 3 weeks after nothing in 3 weeks before that.

[bas781]

Originally Posted by BendtheBar

Going good. Lost about 18 pounds in 3 weeks after nothing in 3 weeks before that.

Awesome. Yea, the always frustrating plateaus. Glad you broke through, that's fantastic.

[BendtheBar]

Thanks. 220 is coming faster and faster each day.

[bas781]

Thursday June 3, 2010

Squat

warmup sets
45x5
95x5
135x5
190x2

work sets
215x5
215x3,2 (broken)
155x4 (front squat)

Struggling with squat grip issues aggravating the nerve starting in the left shoulder down into my elbow. Total flexibility issue on my end, even after doing shoulder dislocations/pass-throughs beforehand.

tried to bench

Bench Press

warmup sets
45x5
95x5
135x5
155x3

work set
185x4
and... done.

Going to re-evaluate bar position. I might have to go high bar or front squat and work on the shoulder flex until I can resume low bar back squatting. Bummer because I really prefer the low bar position from a stability standpoint. Will work through it.

On a positive note, I think without the dull pain shooting through the elbow, I'd of crushed 185x5 for 3 sets with ease so I am getting stronger.

Deadlift day and Met-con today. Shoulder/elbow already feels better so it's obviously not an injury, just an aggravation from the inflexibility of the joint.

[BendtheBar]

I feel your pain. It took a lot of messing around for me to overcome my shoulder issues while squatting. I tried a Top Squat, and finally purchased a buffalo bar. I now can squat with a real wide grip and it feels so much better.

Hope you get this worked out.

[bas781]

Yea, just one of those things. Pretty common from reading online though most of the time it's in both arms. I guess I should be thankful it's just the left shoulder/elbow giving me troubles.

Good workout this evening.

Friday June 4, 2010

Deadlift

warmup sets
135x5
185x5
225x5
275x2

work set
295x5

Met-con

for time:

25 reps of 45 lbs. SDHP (simulated 250m row) followed by

15-10-5 rep rounds of
95 lbs. push press
knees to elbows

finished off by another 25 rep 45 lbs. SDHP

time: 7:15

Normally I wouldn't be on this met-con thing, but it being summer I tend to play basketball randomly out of the blue and don't really care to be entirely deconditioned for running up and down. Quick Met-cons twice a week and power clean sessions usually do the trick. Hell, squatting winds the hell out of me too. Such a long ways down, haha.

[bas781]

Monday June 7, 2010

Front Squat

warmup sets
45x5
95x5
135x3

work sets
155x5 PR
155x5
155x5

Strict Press

warmup sets
45x5
85x5
95x5
115x2

work sets
125x5
125x5
125x5

Pullups

dead-hang
7, 6

[kman025]

i <3 front squats... i focused on them for a while and when i started pounding back squat and deads again both went up for me! also they sparked some quad development for me

hopefully the same will happen for you.

i'm just now adding them again

[bas781]

I like working them in every now and then as well, particularly like now where my left arm feels like its going to fall off from a shoulder/nerve thing from back squat.

Boy do you get some looks at a normal gym performing them though, particularly when the bar is slammed into your throat and you're going deep. Most people give the typical WTF which I love.