Cinic wrote: ↑Sun Jul 29, 2018 5:37 pmI'd really rather do the 1@9 with some 6x4 or 4x6 or whaever rather than the density block.
Sounds like a very reasonable modification. If you have the time for it, why not?
I thought about this some more last night and figured out what I want to try. I'll do the 1@9 to and use 80% of that for the work weight which *should* be around 77% of e1RM. On week 1 w/ the 7' density block, after the single I'll do 5 sets with variable reps that stop when I get to an @8 and use short (90-120s) rest periods. On week 2 I'll do 7 sets w/ the same weight & scheme w/o the single.
This will help me not feel so rushed, not take that much more time, and still get a nice chunk of volume & fatigue.
Press
102.5x3
120x2
132.5x1x2
145x1
157.5x1
162.5x1
167.5x1* (off program - wanted to try extra single and it moved pretty well. I'm torn as to what to jump for my next cycle here. I don't think 5# is enough, but 10# might be too much. Might just meet in the middle at 7.5.)
CGBP
187.5x8x3
DL
417.5x1* 7.5# PR
365x4x4
365x3 (#3 was too grindy)
These were easier than the week previous lighter day. I must have just had an off day last week.
Press
145x3x3
Quick break to take Daughter to soccer practice
145x3x1
145x2x3
And then I had to run back and pickup daughter from soccer practice due to this thing.
Weirdest thing I've seen in a while. It got almost nighttime dark in about 45 seconds when this thing blew through. Driving was sketchy. Thankfully her practice was close.
After that I didn't feel like finishing my SGDL. I'll knock them out this evening along with my bench work.
Finishing out MM cycle 6. First cycle with a press emphasis.
SGDL
272.5x5x4
Bench Press
220x5,5,4,4,3,3,3 (doing sets of 5 or @8, 90s rest)
I liked this better than a density block, but it seemed a little light on reps compared to a 10' d-block. Tri's were being the limiting factor in these at the end. I might regulate the weight a bit lighter next time thru.
Started MM Cycle 7 today. Second cycle w/ press emphasis
e1RM for this cycle are:
Squat 375 (+10#)
BP 290 (+0#)
DL 465 (+10#)
Press 180# (+10) (might be too big a jump - but the last cycle was almost too easy so we'll see)
Squat
262.5x5x6
Press
125x5x7
Assisted Chins
Purple Band thru foot
10' Density Block
42 or 43 Reps (don't remember) (2-3 more than last time)
I was surprised I got more chins. Been eating poorly for a couple days and was bloated and 3-4# heavy. My belt was even extra tight. I'll be tracking weight now to see if I'm getting heavier or if I've just added water. I have been pretty lazy w/ my diet lately.
Assisted Chins
Purple Band thru foot
7' Density Block
33 Reps (same as last cycle)
My AC joint has been bugging me. Seems to have started around the time I swapped press for bench press. This is a chronic thing for years but it used to be the other way around until I got better at keeping my shoulders back in the bench press. And that is also a function of doing lower intensity work. There may be some sleep issues here too as it bothers me more if I sleep on my side. Need to focus on going to sleep on my back.
I got a late start and was tired & hungry so I didn't do the deadlifts until...
8/15/18
DL
427.5x0* would have been a 10# PR, but I didn't finish it. Left it short at the top. Felt a little twinge in my low back as I got near the top and it scared me out of grinding.
372.5x3x4
I feel like shit. This was a long stressful week at work and I should have regulated my DL down but was dumb and didn't. My erectors hurt almost like I tore something, I'm achey, stiff, lower back hurts and have other joints flaring up for no reason. Depressed, tired, don't really feel like eating right. And I really don't feel like training tonight. First time for that in a while as for months now I look forward to my sessions.
I was supposed to finish this cycle of MM tonight but it ain't gonna happen. I'd rather go watch some high school football with my boy.
I've been in a funk since the previous workout. Aches, oddly sore & tight, tired, sleeping poorly and generally depressed. I also did hurt something in my back musculature in that workout.
Rest wasn't helping so I forced myself into the gym last night. Did some squats, presses and SGDL. None of these bothered whatever back problem I have. I can get tight and feel no pain. Looking at pictures, I think it is at or near the serratus posterior inferior muscle. This happened once before a year or two ago and I remember it bothering me when I would get forward on squats. I think it ultimately just went away. Whatever - I slept better after training and nothing I can do about the back anyway.
8/21/18
Squat
255x5x4
Press
125x5x5
SGDL
225x5x3
I'm also impressed how quickly my (admittedly poor) conditioning goes to shit after just a few days. I was huffing and puffing after these sets. And I'm already getting sore a mere 13 hours later.
Still in a funk. Back doesn't really hurt anymore. I think work stress is really dragging me down. Did a shitty workout yesterday. Need to get back into groove. I'm going to need to really iron out the schedule and not be 'flexible'. Seems that being 'flexible' just means I skip workouts. We're in that time of year that kids' sports are gearing up and we have activities almost every night.
8/21/18
Squat
255x5x3 - had a pretty severe left knee pain/twinge at the bottom of the last rep on set #3 that almost had me set it on the pins. Ended up being a paused rep that was pretty slow. Decided not to squat anymore that day.
I think I'm finally out of my funk, but my work capacity has gone to shit and I have no idea where my strength levels are at to plug them into my MM spreadsheets. I've done 3 training sessions in the last week and that seems to be my threshold for not getting debilitatingly sore. I've kinda been adding volume in somewhere in the 70-75% range with limited rests to build some capacity. And I'm going to work up to some @8 singles tomorrow and see where I'm at. I started out with a mini-LP, but even with just a couple sessions of moderately slow reps, I started feeling like shit w/ achey joints. So screw that shit, I need to look forward to training or I don't keep the motivation to do it.
So round about my last post with no particular event of note, my left leg went numb and wasn't quite reacting normally. Stumbled some, dragged a bit once in a while. Dr suspected something low back, told me not to lift and gave me a steroid that did nothing. On follow up he referred me to a neurologist. Before I went to the neuro, the numbness began subsiding and has now just about gone away but some tingling in the right leg has begun along with some glute tightness/pain that appears to align w/ sciatic nerve stuff. Really don't want to get a low back MRI and have them tell me it's all messed up.
I seem to see improvement when I do shit so I've decided to start lifting again. 4 sessions over the last 8 days. Started light and building up my strength and work capacity.
Finding all my old aches and pains like the AC joint that flares up after benching and the knee that hurts if I don't stay tight enough. Good times.
Really just want to get back to some nominal level of strength and fitness....
Low back hurts. Have what feels like sciatic nerve pain down back of right leg. Really didn't feel like lifting yesterday but I did it anyway. Went relatively light on squats. Presses moved nicely. Finished w/ some light SGDL which I hadn't done in months. It was that or rows and I thought I could protect my low back better w/ the former. Back certainly felt better at the end than at the start.
Need to look into some exercises/stretches to work on the sciatic pain. I don't feel it much while lifting, but whenever I get up after sitting and walk, it is painful with each step.
