Light, deload sets

Assistance work:

Good mornings: light 10 x 3

Ab crunch (ball): 20 x 3

Foam roller

During my last visit to the physical therapist, she cleared me to go ahead and start training again, as long as I stayed light at first. Huge relief to be back at it. I’ve dropped back to 2 cycles ago and started with my deload calculations to get a feel for it again. 

Also, today was officially my last day at the Y. It was a great place and I will miss the people there in the morning. But, I am really excited to be so close to completion of my home gym. I should be in there training this week. Can’t wait to be able to have the little man around my training; he’s excited about it too which I see as a huge positive. I’ll get to spend a lot more time with my wife & son, plus I should be able to get proper rest so there is nothing but positives about training at home. 

Built my tire sled a couple days ago as well. I’ve decided to leave it empty instead of filling it, this will allow the little man to pull it, as well as my wife. Plus, after building it the other day, the little man just sat on it and I pulled him up and down the street while he was cracking up. This should be fun. 

Dawn was able to make me an appointment today (thank you) to visit the doctor and see what is going on with my shoulder/collarbone/upper pectoral area.  She asked how I hurt it, let how know it was during deadlift training. Doctor then asked me how much weight and when I told her her eyes bugged out and she actually said WHOA! Have to admit, that made me laugh a little, I’ve not had a surprised reaction from a doctor before. Even the x-ray tech was asking me questions about training, guess the doctor shared her reaction with them before they came over to get me for the x-rays.  Funny visit today.  (side note, the scale at the gym must be WAY off as it said 208 last week. Turns out I’m 226. Funny) 

Good news: luckily it doesn’t appear that I have dislocated anything, she thinks I basically tore muscle fiber or the tissue around the effected area. She prescribed 800 mg ibuprofen and muscle relaxers. I know some people love those things; I can honestly tell you I despise muscle relaxers. Made her aware of that and she ok’d me to only take them right before bed.

Bad news: she feels that I will likely need to give it about 6 weeks to heal up before I train again in that muscle group. 

I also got a referral to a physical therapist facility that specializes in sports related injuries. I’ll have to give them a call soon and give that a shot, not sure I need it, but guess it couldn’t hurt to talk with them. 

Bummer, but oh well, I’ll heal up. I still have goals to accomplish. 

Warm up sets

Working sets:

145 x 5

165 x 3

185 x 5

Foam roller

No assistance work.  You may have noticed a gap in my training. I had injured my shoulder during my last deadlift session and felt I needed to let it mostly heal before continuing. It felt good to get back in this morning, but, still a bit of tightness in the shoulder. Got through my lifts, but decided to call it afterwards to play it safe.Will see how it feels today and decide if I continue training, or need more down time.

Also, a quick update on the home gym. It’s coming together quite well and I’m getting very excited to start training at home. The gym I go to requires a 30-day written notice to cancel (didn’t know that), but went ahead and cancelled today.  I’ll have mine all put together before these 30-days are up, I’ll have $80 (had a family membership) back in my pocket each month, and I’ll be able to train at home!

So 2010 turned out to be a good year overall with my training. I am just finishing up my 13th cycle of 5/3/1 and am still making progress.  Last week I figured out where I ended up and tested my 1RM; here is how it turned out:

• Military Press – 185
• Deadlift – 500
• Bench Press – 265
• Squat – 465

This sets my total of the three main lifts (bench, deadlift, squat) at 1230 lbs.  I’m pretty content with that and the fact that I’m still making progress.

Goals for 2011

I’m not calling these New Years resolutions, I’m calling them out as personal goals for my training.

• a 500 lb squat. I wear a belt, and knee sleeves. Not wraps, or a suit, and for now that’s how I plan to keep it. If I decide to compete, I’ll review this again.
• get closer to a 315 lb bench.  Anyone that reads this log knows this is my weak spot. I’m never satisfied with my bench press. To be honest, I hate this lift, but I do it anyways. There’s something about it that just doesn’t feel natural to me.  That said, to accomplish this goal I have to work on three areas:
  • bigger upper back; I plan on also tracking my barbell rows with 5/3/1 calculations next year.
  • bigger triceps; lots of tri work in the future
  • form; I’m sure my form needs a lot of work.
• more cardio & conditioning; Not something I enjoy, at all, but I know I need to work on this a lot. My wife and son bought me a kettlebell for Christmas and along with walking/running I plan to use the kettlebell for conditioning and core work. Any recommendations/programs are appreciated.

It’s been a fun year of training, and I’m looking forward to another fun year.

Comments are always appreciated here on the site. Thanks for reading and keeping me motivated.

As always, I recommend Wendler’s 5/3/1 Training System to anyone who wants to get stronger.

Warm up sets

Working sets:

405 x 1

435 x 1

460 x 1 *PR

465 x 1 *PR

Foam roller

Finishing off the week/year figuring out my 1RM so used the singles approach for squat training today as well. Worked great and hit a new PR. In hindsight I may have even been able to hit a few more lbs, but I’m happy with this new max.  Going to get a 500 lb squat in 2011. Great end of the week.

Warm up sets

Working sets:

205 x 1

240 x 1

270 x 1 *missed

265 x 1 *PR

Foam roller

So, since I’m working to figure out my new 1RM and hopeful to hit new PRs on each for the end of the year, I decided to use the singles approach on bench today too. I wanted 270, but it just wasn’t mine today. Still content with a new PR of 265 as my previous was 250. Not where I want it to be, but I’ll take it.

Warm up sets

Working sets:

405 x 1

455 x 1

500 x 1 *PR

Foam roller

A 500 lb deadlift has been a goal for some time now and I’m very happy to have met that goal this morning.

Having failed the attempt previously, I decided to take a different approach. Before, I would go through all my 5/3/1 lifts, then attempt it; but I think the problem is that I would be spent by the time I got there. This time I decided to warm up, then pull singles. This approach worked for me.

Here is a video of the pull. It was a bit slower than I would like, but was consistently moving in the right direction.

*sorry about the noise towards the end. haha.

This was a good way to end 2010.

If you’re interested, here is the program that continues to get me to my lifting goals – I highly recommend Wendler’s 5/3/1

Thanks to Darren (Coach) for the continued input and motivation.

And thank you Dawn for putting up with me

Warm up sets

Working sets:

195 x 5

220 x 3

245 x 2

Foam roller

Content with getting 2 reps of 245 on bench. 

Worked with my friend a bit more as well, getting him ready to start 5/3/1. Today we worked on his 1RM for deadlifts and bench. He didn’t have much confidence starting out with deads, but as we progressed through warm ups and into his heavier weights his confidence picked up and he made some great lifts. I had him adding smaller weights to the end which seemed to not intimidate him. (yes, this was on purpose) Once he made his last lift I let him know he actually pulled 315. Should have seen how excited he was. This was much higher than he thought he could do originally, but as he went through his lifts, I knew it would be a safe lift for him. Great to see him happy about his deads. Now to work on his flexability.

Warm up sets

Working sets:

130 x 5

145 x 3

165 x 1

Foam roller

Didn’t do any assistance work today; had an early meeting to kick off, plus, I have a friend at the gym who is starting the 5/3/1 training program as well. Today we worked on figuring out his 1RM for squat and military press, and a few pointers on form. We’ll likely work on his deadlifts and bench on Thursday.