Nasty Day

Had a nasty day in the gym today. In a good way.

Although the shoulder was bashed on saturday, it felt exponentially better yesterday, and again exponentially better this morning. Although it's definitely not all better, it is far less painful and swollen, and didn't affect my workout negatively today at all. Which is a good sign that it's not a serious injury. I still might have to take my upper body days as they come, but I'm very hopeful that I will be able to do them hard and heavy without further hurting my shoulder.

Anyways, squats today went great. Felt pretty strong - a little stiff, but that got worked out out pretty fast. Hit the bar for a bunch, then 125 moved nicely. 205 started feeling really good. I was controlling the weight, but started hitting that bottom nicely (like last monday), and was catching the stretch reflex and driving through hard. 245 x 5 was very nice. 275 x 3 was a little rougher, but still not bad. Loaded up 305. My expectations weren't too high, because of the rough shoulder stuff, but I went after it calm and determined, and the weight moved really nicely. Hit 3 pretty easy, then a 4th which was going to be my last rep except it moved so nicely... so I took some breaths and hit a 5th rep, very tough but solid. That's pretty awesome. My best 5 ever is only 315, and these were far deeper and nicer than those were. Really getting the hang of the new form and getting strong - Gonna start PRing very soon I think.   It still varies a lot from day to day, but every workout form is getting cemented more and more, and I'm definitely getting stronger.

Speed deadlifts were very nice. 8 singles at 285 from a high deficit. The weight moved very nice. I think my stance was a little closer on these than it typically is, but the reps felt really good and moved fairly fast. Next cycle, my weight move up - 265, 285, 305. That's getting pretty fucking heavy for speed work. Pretty cool, considering 305 was my 1rm this time last year hahahaha. Just gonna keep at it, try and move that shit the best I can, and If I can get 305 moving fast from a two plate deficit, hopefully that means I definitely have a new deadlift PR waiting for me.

Finally, 5 x 5 squats at 235 were fine. I was pretty tired by the time I got here, and the last rep or two of every set was tough, but the first reps were moving really nice. After set 5, I went up to 275 and hit it for a nice single, then went straight to 315 and hit it for a very nice rep - the best I've squatted that weight in a few weeks. I ALMOST went up, to 325 or 335, but I realized it was an ego thing, not gonna make me better at anything, and I would probably miss hahaha, so I called it. Still, really happy with e pretty rep at 315 after everything today.

Finally, ended with 3 sets of hollow rocks, and then 1 big set of back extensions with a plate/bodyweight when I got too tired with the plate. I kind of like doing the back extension for one big set, might do that more often.

Anyways, a really solid day today. Very happy, especially considering my expectations weren't that high today. Hopefully on thursday, 305 will move nicely and I can get a bunch of quality reps in before taking the deload week. And hopefully my shoulder will be well enough to go hard on my upper body day tomorrow as well. We will see.

Shoulder pain

Fucking shoulder is shit. Hurts a lot, in a weird place - top part of my shoulder, where a front squat would sit. Feels almost like a bruise, except it hurts to stretch, do arm circles, press overhead, etc. And it is visibly swollen. I'm hoping, because the pain isn't to sever, and because I didn't feel any specific popping or tearing or "moment" of injury yesterday, that it's just a little inflamed/aggravated, and that it will get better on it's own quickly.

Went into the gym and squatted even though I did not want to. It hurt to get the bar in position on my back, and then as the weight got heavier it hurt a LOT to have the weight sitting on it. It's a shame, because I was actually feeling pretty good today, but I didn't go that heavy because it just hurt to much. hit 315 for a tough but solid single and said that was enough.

As I was squatting, I worked in a few sets of 50 lateral raises/front raises, and overhead presses with the 5 lb dumbells, just trying to move, get blood to the area, and work out some of the pain. After the 315 squat, did a set of 100 overhead presses with those 5's. Then, used the cable/rehab machine and did a bunch of straight-arm pulling with that side, a set of 50 with light weight and then a set of 35 with another 10 lbs thrown on. Then, took a hot shower and tried to keep heat on the area.

It looks fuckin swollen and it hurts like a bitch in certain positions, but hopefully I got some blood to the area and it's going to get working on healing very soon. The rest of today and tomorrow I'll try my best to rest it, and hope it's in okay shape for next week. I really want to make it through, because then I have the whole deload week to rest. But I need to stay healthy, that takes priority.

Shoulder Pain

Today I have shoulder pain. It's not too bad, but it's fucking bugging me. I think I just pulled a muscle in my back and my joints are just shitty and achey and shit cause it's my 8th week on. I don't know. Hopefully it will feel better tomorrow, cause it's annoying me right now.

Anyways, aside from that bullshit, I actually had a great day today. Bench felt really god. Reps were flying up and smooth. I pushed myself to go faster, so as I went on the reps got tougher, but really only because I was making myself go with 1-2 mins rest max. Rested up for the final set, and hit it for 4 solid reps, which is pretty fuckin awesome.

Next, strict press went really well. Hit the bar for a slew, then 95 x 5, 115 x 3, 130 x 3, and finally 150 x 4. Pretty happy with that - ties my PR at that weight, after a shitload of volume before. I was pretty dizzy and shit, but I think form was pretty nice, and the 4 were solid enough that I tried for 5. So that's pretty awesome. Dropped back to 130 and hit it for 9 paused reps, then dropped to 115 and hit that shit for 10 paused reps.

Next, did my upright rows. 130 x max, 120 x max, 110 x max.

Next, did some bodyweight pressing. Did a max set of HSPU (7) a max set of dips (11) and a max set of pushups (25).

Finally, three sets of lat pulldowns at 200 for 10 reps.

So my benching and strict pressing went awesome. The rest of the workout felt pretty shitty, but that's no biggie. I don't know what the fuck aggravated my shoulder but I hope it goes away soon, and I can squat / press tomorrow without it hurting. We will see I guess. Keep at it.

Rough Day

Today was just one of those tough days. Nothing came easy today. Still, pushed hard and did well.

Warming up to Chaos & Pain squats, I knew I didn't have the same pop and fluidity that I had on monday. I was trying my best to keep form nice, and I felt okay, but I kept getting a little bit forward, and wasn't hitting the stretch reflex as hard and smooth as the other day. Hit the bar for a bunch, then 125, 205, then 265 x 3, and finally up to 290. I was able to get through all 15 sets without missing a single rep, which was awesome. But it was ROUGH. There were a lot of close calls, a lot of reps where I got caught forward, dropped my chest, my knees caved, etc. For the most part I was able to keep the first rep pretty nice and smooth, but the second reps were just really hard and not pretty. Still, they were all to depth and I didn't miss a single one. Right knee was ACHING though, Not cause I hurt it or anything, just going deep and heavy and it was a stiff day. Hopefully that goes away soon cause it's still aching.

Afterwards, front squatted. 3's at 165 and 185 were easy, and even 205 for a triple was alright. went up to 225, and THAT felt pretty heavy - solid but heavy - so I just stayed there and hit it for another 2 singles.

Next, Deadlifts. Hit 2 at 205, 2 at 285, and then jumped straight to 335. Hit the first single, and it was pretty nice, with only a little back rounding at lockout. Went for a second one and it was a lot rougher, back went pretty round, and I just called it there. No shame in that, It was a really tough day but I fought through.

Finally, did 3 sets of hollow rocks. Didn't do back stuff, figured my back took enough punishment for one day.

Not easy, not pretty, but I pushed through and I think it will definitely pay off and help me progress. Though my legs are KILLING me right now hahaha. Hopefully tomorrow's workout will be more fun, I'm excited.

Pause

Today was just an arms day, but I felt like doing a bit more. In between stretching and curling, I did some paused bench, working up to 185 x 3 and 205 for a very solid single. It was so good that I even tried 215, but got stapled. Still, considering I benched yesterday, A very nice 205 is pretty good, and a paused - bench pr. So that's cool. Afterwards, banged out some more curls and got the hell out of there. Gonna heal up and hit it hard tomorrow.

Back off man

Today was a mixed day. Overall, I performed very well, but I am a little annoyed with myself for pushing perhaps a little further than I should have on strict press.

Started with 5/3/1 bench. Hit the bar, then 95 x 12 and 135 x 10, then 150 x 3, 170 x 3, and finally 195 x 5. Very happy with that set, weight moved really nice. One issue - I was trying to move the weight really smoothly and fast, and I think I ended up slamming my chest a little harder than I want to, especially on the last rep or two. I want to move fast, and it feels good when it's in the groove like that, but I don't want to be bouncing the bar or out of control. BUT, I did a paused rep after a short rest, and demolished it, which made me feel better. Just gonna try and be a little more careful and controlled on thursday when I do this weight for a ton of doubles.

Next, destroyed my paused reps at 170. Did 3 sets of 5 with no problem. These are awesome, I'm gonna keep pushing them hard.

Finally, rep out at 150 went pretty well. Got 14 reps, and did a better job keeping the groove without slamming the weight. And considering I worked very hard on the 195 and 170, That's a pretty good rep - out.

Next, kroc rows were a bitch. These are just so fuckin hard. Did a set of 40 each side with the 100. Gonna keep pushing these till I get sets of 50, then probably start doing 2 sets.

Next, strict press. I felt really good today, which was a curse almost as much as it was good. What I have BEEN doing (and has been working amazingly) is working up to a heavy weight, and hitting it for a bunch of singles. BUT, because I felt good today, I got a PR in my head. hit the bar, 95 x 5, 135 x 3, and crushed 155 x 1. Then I jumped straight to 175, but my rep was a little sloppy (shrugged it a bit), AND I missed it over my head. It was stupid, I should have taken advantage of the good day and gone to 165 and WRECKED shit, but instead I did a shitty half rep at 175. Luckily, I think I salvaged it okay - dropped to 155 and did 5 doubles at that weight. Just light enough that I could get the weight after losing all morale and intensity after that miss, but heavy enough to be a grind. After those 5 doubles I dropped to 135 and hit it for 7 paused reps.

Finally, intermingled with my final pressing sets, did 3 x 6 neutral pullups.

SO, my performance was great today. Gotta make sure not to do silly things. PR's are fun but they're not going to make me as strong as smarter, harder work. Still, I'm in week 8 and still doing great. 6 more real workouts, then my "deload." Hopefully that will heal me enough that I can demolish the final 9 weeks of this program, and I will be SO much stronger by christmastime. We will see.

Great squat workout

Today, I was nervous about squatting. Yesterday, for the first time in a long time, I had a full rest day, not even going in to stretch. I was worried that I was going to feel like shit, but actually I felt incredible.

Started with 5/3/1 squat. Hit the bar for a bunch, then 125. At first these felt okay, but then about halfway through the set I started feeling awesome. I was moving incredibly fast, hitting the bottom and catching the stretch reflex better than I ever have before. Not really sure what was different, other than that I was really thinking about sitting down with my knees out, and I was just moving much faster and more beautifully than I have before. 125 felt so good I went straight to 225, crushed it for 3, then 255, crushed that for three. Loaded up 290 and attacked it really well; I was focused and didn't make the same mistake I did last week of amping up too much. I made every rep beautiful, crushing it for 7. Only the 7th rep was a little tough and ugly, but that was purely because it was a max effort, not because I was sloppy at all. This is absolutely sick, and a huge PR since I switched styles. Low bar, my best day ever was probably 300 x 8, and 290 x 7 is right up there. Cannot wait to start surpassing my PR's again with this new awesome style.

Next, speed deadlifts were great as well. 10 x 1 on the minute with 265. Deficit is deep, but the weight moved nice. Also, I noticed that lately I've been taking a little too much time in the bottom. It's only about a seconds pause, but it makes a HUGE difference when I get rid of that. If I can just drop my hips and pull immediately, the weight moves so much faster and cleaner. Need to make sure Iget rid of that pause, especially when I pull heavy on thursdays.

Finally, 5 x 5 at 235 squat was good. I wanted to just cement that beautiful motor pattern in my mind. This was absolutely no problem today, and I hit the final set for 10 reps, just to push myself and practice good form when I'm exhausted.

And last but not least, 3 x 12 hanging leg raised supersetted with 25 lb back extensions.

Overall, an amazing day. I hope that I can make more and more of my squat days feel like this one. The weight was moving so beautifully. Gonna keep pushing myself, try to REALLY take advantage of my rest days (it payed off today), and just enjoy moving this heavy ass weight.