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SociallyChallenged Workout Journal

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Tues 8/21/12

Running: ran 1.5mi to track, did 5x200m intervals (70-85% RPE) with 200m walk rest (around 2-2.5min rest), ran 1.5mi back to car. All in all, walked/ran slightly over 4mi. The warm-up run was longer than I wanted it to be. I need to find a way to park closer to the college campus.
 
Depth and form looks okay. The biggest thing I see is the squat rack! That looks like a disaster waiting to happen. A good rack that can support a failure wouldn't cost over $400. Much cheaper than a broken neck. You are kinda struggling on that last set. IMO you are pushing way too much without a proper rack.
 
OILFIELDTRASH said:
Depth and form looks okay. The biggest thing I see is the squat rack! That looks like a disaster waiting to happen. A good rack that can support a failure wouldn't cost over $400. Much cheaper than a broken neck. You are kinda struggling on that last set. IMO you are pushing way too much without a proper rack.
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Lol, I agree that it looks a little jenky, but the set-up works well for me. The rack itself can support the weight and I'm experienced with bailing under a heavy squat load when necessary like this http://www.youtube.com/watch?v=ve81mEnf2oQ (I have a set of bumpers on the bar and they're the largest diameter plate so they should absorb the brunt of any fall). Even when at the gym, I squatted outside of typical squat rack supports (and consider that I haven't failed on a set of squats in 4ish years) so this isn't atypical. I don't have $400 to spend - I spent $100 on this heavy duty squat rack and that's all I had. However, this is something I keep in mind and is the reason I'm not doing a 1RM (3RM only at home). I agree I'm struggling with the last set, but that was due to a slight weight shift, which is not typical. I shifted forward, which I've never done before. I knew when to call it though at rep 2. It was a max effort so things are gonna go slow. I appreciate the input. Considering this, I could build a safety by using something like jerk boxes. Those are relatively inexpensive to build and I'd really only need the one set because the depth of my squat in unchanged. Or practice dumping it more from a back squat position. Either way, thanks man.
 
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SociallyChallenged said:
Lol, I agree that it looks a little jenky, but the set-up works well for me. The rack itself can support the weight and I'm experienced with bailing under a heavy squat load when necessary like this http://www.youtube.com/watch?v=ve81mEnf2oQ (I have a set of bumpers on the bar and they're the largest diameter plate so they should absorb the brunt of any fall). Even when at the gym, I squatted outside of typical squat rack supports (and consider that I haven't failed on a set of squats in 4ish years) so this isn't atypical. I don't have $400 to spend - I spent $100 on this heavy duty squat rack and that's all I had. However, this is something I keep in mind and is the reason I'm not doing a 1RM (3RM only at home). I agree I'm struggling with the last set, but that was due to a slight weight shift, which is not typical. I shifted forward, which I've never done before. I knew when to call it though at rep 2. It was a max effort so things are gonna go slow. I appreciate the input. Considering this, I could build a safety by using something like jerk boxes. Those are relatively inexpensive and I'd really only need the one set because the depth of my squat in unchanged. Or practice dumping it more from a back squat position. Either way, thanks man.
Click to expand...

I've squatted for years myself. Never had to dump or anything but you never know. With as good of form as you have you'd never even know you were in a rack while squatting. The post above I mentioned the rack I own. Its a solid piece of equipment. It can also double as your bench rack.
 
OILFIELDTRASH said:
I've squatted for years myself. Never had to dump or anything but you never know. With as good of form as you have you'd never even know you were in a rack while squatting. The post above I mentioned the rack I own. Its a solid piece of equipment. It can also double as your bench rack.
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I agree. I do know that jerk boxes can support a serious load (oly lifters don't place their 200kg lifts down lightly on them) and I believe they can be built cheaply. In the future, I will definitely buy a power rack, but as a grad student, funds are limited. I typically try to work on the conservative side, but needed to mix it up. It wasn't as hairy as it looked, but I do understand and share your sentiments. Front squat is much less worrisome so when I start to get to weights that are serious, I could do heavier efforts with that.
 
Thurs 8/23/12

Dynamic warm-ups (BW box squats, bulgarian split squat, air lunges, good mornings, sagittal and frontal plane swings, side lunges, push-ups)

Barbell back squat
10x45
6x135
5x185
5x225
5x255
2x5x270 (one set belted)

This was a much more appropriate intensity for a 5 rep program. I found the hole finally again and was able to come up strong especially on the second set of 270. I just need to try to stay more upright - it keeps my back extensors more active and gives me better activation of my glutes. Felt good about this - it's been a while since I've squatted this much 🙂

Barbell deadlift
5x255 (belted)
5x280 (belted)

Alternated my mixed grip after the first three reps in each set. Sat back more, kept the weight closer to my shins and it felt a lot better.

Did a ton of mobilizing my hips and ankles.

Hips: distraction, hip extension stretch with anterior glide from band, hastring stretch with posterior glide from band.

Ankles: "bonesaw" heel cord mobe, barbell mobe, anterior, posterior glides with dorsiflexion.
 
Girlfriend was home from being out of town so I didn't work out over the weekend. Did the following workout yesterday.

Mon 8/28/12

Dynamic warm-ups

Barbell back squat
15x45
8x135
5x185
5x225
5x255
5x275 (belted)
4x275 (belted - decided not to push the last rep)

Single hand DB row
10x25
6x53
2x6x68

Weight shifted push-ups (weight off feet, on hands)
2x12xBW
8xBW

Standing lateral sidebend
15x35

Almost exactly one month ago, I lifted 275 as my "safe" 1RM. It's always nice to up that to 5 reps from 1 rep. That makes my estimated 1RM about 315 now. I'm hopin' to get that to 350 in the next month. Around that point, I'll start looking for a powerlifting competition and get into it a bit more. I'm excited.
 
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I've realized I've been postponing and delaying workouts because the intensity level required is so high. I figured that meant something was wrong so I've decided to try out the Madcow 5x5 Intermediate program. It's similar to what I was planning on doing on my own, but there's an easy spreadsheet that calculates everything for me, gets me squatting more frequently at a more comfortable intensity, and keeps things a little bit more interesting.
 
Thurs 8/30/12

Dynamic warm-ups

Barbell back squat
10x45
5x135
5x165
5x195
5x230
5x260

Barbell bench press
10x45
5x80
5x100
5x120
5x140
5x165 (too lazy to get 160 with my plates)

Bent-over barbell row
10x45
5x75
5x95
5x115
5x130
5x150

Squats didn't feel great today. I just didn't have great motivation, but I didn't have my music and it was a little later than it should have been. I think getting in some reps at the lighter weights while on MadCow will really help. We'll see how it goes.
 
I got overzealous while stretching (of all things) and lightly strained my one of my left adductors (likely adductor longus). Either way, I took it easy for a bit, foam rolled it daily and have been progressing my eccentric exercises for it. It feels better, but not perfect so I haven't squatted heavy. I started jogging a little bit to stay busy.

Wed 9/5/12
Run 2mi (train track route)

Light stretching afterward
 
Thurs 9/6/12

4 rounds of:

25 lunges, alternating legs
135lb bench press, 5 reps
Asymmetric farmer walk, 25lb one hand, 35lb the other (switching hands each round) 2x 3 garage lengths
Dynamic serratus anterior work in planche position on bench, 5x (each rep was 5-6 moves of the hand forward and back)
 
Fri 9/7/12

Run 2mi (train track route)

My calves are consistently on fire when I run, even when I'm not winded. Really need to work on doing some soft tissue work on them with the barbell. Stretching is getting me better range, but the fatigue is awkward and due to a lot of accessory mobility limitations.
 
SociallyChallenged said:
I got overzealous while stretching (of all things) and lightly strained my one of my left adductors (likely adductor longus). Either way, I took it easy for a bit, foam rolled it daily and have been progressing my eccentric exercises for it. It feels better, but not perfect so I haven't squatted heavy. I started jogging a little bit to stay busy.

Wed 9/5/12
Run 2mi (train track route)

Light stretching afterward
Click to expand...

Just saw your adductor strain. Wanted to ask you a quick question. My right hip seems to be a bit wider than the left and sits a little bit lower, too. I think this has to do with sitting on my wallet for the better part of the last 15 years. I always kept my wallet in my back right pocket. I've been trying very hard to break the habit this last month, but I still forget maybe once or twice a week when I get into my car.

When I squat, well after I squat really, my piriformis on the right side feels really... pulled. It's a bit painful, but I wouldn't really use that as the first word to describe it. I try to stretch it out by crossing my left leg over right knee and pushing my hips out and to the right. If I do this before squatting, between sets, and after squatting, it really seems to help.

The feeling I described never really went away as I was increasing the weight 5 lbs. per workout, but since I've been cutting again recently, I've been keeping my squat at 225 lbs. I notice that since I've been keeping the weight constant, I still get that pulled feeling, but it goes away much quicker.

I'm wondering if you might be able to explain why I get that feeling in my right piriformis, but not the left. Do you think sitting on my wallet for all these years may have induced a slight scoliosis (I do notice that my right should sits lower than the left, just as my right hip sits lower than the left)?

...

Actually, according to this image, it might be the sciatic nerve. The piriformis seems to run horizontal. The pull I feel is on a piece of tissue that runs vertically from the top of the hip down a few inches. It's on the front of my leg, kind of in the middle of it or just outside the groin region.
 
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I'm not exactly sure what you mean by your hip being wider... That's a little confusing to me as I can't picture it.

Stretching something can make it longer, but doesn't improve the accessory mobility of it. With muscles, they have to have good physiologic (lengthening) mobility and accessory (side-to-side) mobility. This is where foam rolling comes in. I too used to have that sensation and it's just a function of being too tight. You may have worked on the physiologic mobility, but the accessory mobility is still limited.

Also, just to note, a piriformis that doesn't move well enough will damn well give you sciatic nerve issues. Try foam rolling - that should help improve the accessory mobility.

Actually, there are also many ligaments that support the pelvis in that region and secure the sacroiliac joint. You may have something like a sacrotuberous ligament sprain, which can happen when you have pelvic asymmetry. That's something you'd have to see a healthcare professional about though, as that requires very specific treatment, exercises, and stretches. Overall though, if you normalize your hamstring, hip flexor, adductor, and piriformis length, that SHOULD help with the pelvic (hip) asymmetry.
 
Mon 9/11/12

Dynamic warm-ups

Squat variations
10x45 (back squat)
4x8x95 (back squat, zercher squat, front squat x2)

Barbell bench press
10x45
5x95
5x135
5x155
5x165
2x5x170

Inverted rows (rear delt bias) on rings
10xBW
13xBW
10xBW

Also threw in some KB swings, double unders, single-leg squat work, single-arm press, KB snatches, an ring dips. Still recovering from the adductor strain so I just wanted to increase the load on the injured site. It felt pretty good, but I still feel sensitivity at end range so it's definitely not fully healed. I'll just keep working on it in the meantime.
 
Since my last post, I have done several 2mi runs and two 3mi runs. In addition, I did a light squat workout, working my way up to 5x5x135. That day, I also did some jump rope, KB stuff, and core work. Here's yesterday's workout:

Dynamic warm-ups (sideways lunges, forward lunges, push-ups, good mornings with one leg bias, jump rope)

Barbell back squat
10x45
8x135
2x5x165
2x5x185

Barbell bench press
5x95
5x135
5x165
5x175
5x180

Barbell bent-over-row
5x115
5x145
2x5x165
10x115

Also included some core work, shoulder stabilization, and hip/shoulder mobility work. Felt pretty good.
 
Can't believe it's been over a year since I posted in here. Well, my year's update is this: I've been active. I've been lifting, running, mountain biking, and working a fair amount. I've been using mapmyrun to track my distance-related fitness endeavors so I'll probably toss the links in here in the future. Overall, just felt like posting some of my weight stuff so I don't forget. Feel free to chime in as desired.

10/26/13 Gym Workout (60min)
Step Machine
10min (HR 150)

Bench Press
10x45
10x95
8x125
5x155
4x155 (sucks, I know. Still recovering from the long term L shoulder probs)

Standing Cable Rows
15x40
15x60
12x80
9x97.5 (max on machine)

Trap Bar Deadlift
10x135
6x185
2x6x225 (back felt off, decided not to push it)

Core work
Deep push-ups with handles
Push-up position hold with dynamic hip extension, flexion
Push-up position hold with dynamic UE movement while on med balls
Side planks
 
10/28/13 Gym workout

Quick workout while at work to keep me going.
15min cycling HIIT, 30s:1min work to rest ratio. Revved up the resistance, got up to 400W for most of the work sessions.
2x10 decline push-ups.
 
10/29/13 Run with the girlfriend

Had my state licensing exam Wednesday 10/30 so this was just to get out and moving.

Run: 2.33mi in 30min. Weather was brisk. Kinda nice to just cruise.
 
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