Throneof Log

[Est1969]

throneof.

Had something very similar happen in 2013. The pain would come when I was sitting, and driving the car eventually became sheer agony.

I won't claim to have a cure, but somebody once suggested increasing my protein intake to see what would happen. I increased to 220 grams (I weight about 215#) per day from 140 per day. Within a week the pain was noticeably lessened, and at that point I had been suffering for nine months.

Don't mean to thrown around advice...just an anecdote that was unbelievably effective for me. Been pain free for around six months.

And congrats on the Deadlift PR bro!!

 

[throneof]

throneof.

Had something very similar happen in 2013. The pain would come when I was sitting, and driving the car eventually became sheer agony.

I won't claim to have a cure, but somebody once suggested increasing my protein intake to see what would happen. I increased to 220 grams (I weight about 215#) per day from 140 per day. Within a week the pain was noticeably lessened, and at that point I had been suffering for nine months.

Don't mean to thrown around advice...just an anecdote that was unbelievably effective for me. Been pain free for around six months.

And congrats on the Deadlift PR bro!!

Makes sense. Protein is essential for muscle repair. At 205, I'm probably not getting the recommended 1g/lb BW. I'm going to count the protein for a couple days and see where I'm at and then bump it up accordingly. Thanks, EST!

 

[throneof]

5/3/1

Bench: 45x10, 85x5, 105x5, 130x3, 160x5, 185x3, 205x5, 160x5x5
Seated row: 5x20,15, 12, 10, 10

 

[throneof]

5/3/1

Squat: 195x5, 155x5x5
Ab wheel: 5x10
Leg ext x 3 x 20
BW uni calf raise x 3 x15

weight vest walking x 25 min (1.4 mi.)

 

[Sean1332]

Still liking 5/3/1?

 

[throneof]

Still liking 5/3/1?

Yeah bro. I've had to be conservative with lower body AMRAP sets, but everything is slowly improving. You were spot on with the suggestion of deloading every fourth week. My body feels much better.

 

[puccah8808]

Subbed!

 

[throneof]

Deload

OHP: 55x5, 70x5, 85x5
DL: 115x5, 145x5, 175x5
Lat pull down: 3x10x90
Leg curl: 3x10x30
Calves x3x15

Will train twice this week as I deload. I don't see the point of going in 4x when the sessions are going to be half hearted

 

[throneof]

Posterior pelvic tilit?

http://youtu.be/sQvXruwBBXQ

 

[rob112]

All I really got for you is you may be missing a little mobility somewhere causing the butt wink. Aside from that form looked really good to me. Maybe squeeze the glutes a little harder at the start for a more neutral spine just so when you get to more challenge weights you don't get out of whack. Also, there is no rule here, but when you remove the box maybe toy with dropping faster(if you are not already). Nothing wrong with slow going down, but when no box, and at maximal weights, in many(not all) people they get more stretch reflex going a little faster. Again, I haven't seen you squat without a box so you may already be fine. Hope that helps.

 

[CountryLiftin]

Looked fine to me. 3rd rep was best. Keep improving form. When your hips are completely flexed in the bottom of a squat your hams and glutes are fully extended so if they are tight they will cause that post til but IMO it's not excessive it's just right.

 

[throneof]

T1RM: 147

OHP: 75x2x10
Pullup: 3x5
Dip: 2x10
Seated cable row: 100x3x15
Alt incline curls: 15x3x30
Pullaparts: 3x20

weight vest walking: 20 min, 1.16 mi.

Done with 5/3/1 for now. Eight months on it and I am satisfied with the progress. Doing my own constructed program utilizing basic periodization and some of Wendler's teachings. Will do eight weeks of hypertrophy at 2x10 with ever so slightly increasing weight for upper lifts. Lower movements I will rebuild from the ground up. Want to focus on technique more than anything, so they will start really light.

 

[throneof]

Squat: 145x3x5
Walking lunge: BW x 3x30 (TUT)
Reverse hyper: 3x10x10
Ab roller: 3x12
DB shrug: 3x20x60

In the process of developing proper power squat stance/ technique. Also focusing on bar speed. Every week will add 10 lbs to squat. Low bar positioning is getting more comfortable

 

[Sean1332]

Does it feel stronger?

 

[throneof]

Does it feel stronger?

Yes. The box is teaching me to sit back more

 

[throneof]

Bench: 145x2x10
Incline BB: 115x2x10
T bar row: 55x3x15
Skull crusher: 3x15
Face pulls: 2x20

 

[throneof]

OHP: 80x2x10 (strict)
Pullup: BWx5 (strict)
Dip: BWx2x10
Seated row: 120x3x12
Incline curls x3x30
Pullapart series

Good tempo today resulted in a bodacious bro pump : )
Taking a break from mashing and extensive mobility work. After watching that vid put up by my man dmax, I have reevaluated mobility work. I also took a look around my gym this past week, and none of the heavy hitters were rolling themselves ad nauseum like I've been doing these past several months. Also recomping a bit. Gained 20 lbs since September when I started 5/3/1; time to tighten up a bit. I'm still eating for strength though, just not like a wolverine that hasn't ate in days.

 

[throneof]

Box Squat: 45x2x5, 95x5, 115x5, 135x5, 155x3x5, 110x10
Walking lunge: BWx30, 10x2x24
Reverse hyper: BWx12, 20x10, BWx12
Ab wheel: 3x15
Standing calf raise: 3x25

Tried one set of squats ATG and my adductor/inner thigh still did not like it. To the box feels great though. Slowly adding weight to the bar as I heal from the strain. TUT on lunges/hypers

 

[throneof]

Bench: 45x10, 95x5, 115x5, 135x3, 150x3x5
Incline DB: 45x10, 60x10, 70x10
T Bar row: 45x3x20
BB curl: 45x2x12

stairclimber: 20 min, 46 floors

 

[throneof]

Bench: 45x5, 95x5, 115x5, 135x3, 155x1, 170x3x3
Incline bench: 145x12 (AMRAP) had a few left
Reverse machine flyes: 3x20x30
Rope pressdown: 3x20x30

30 min treadmill. 1.8 miles

 

[throneof]

Deadlift: 145x5, 175x5, 205x3, 235x1, 255x5
Sumo speed DL: 135x5x3
Pendlay row: 95x12, 135x2x8
BSS: 3x20xBW
Lat pull down: 120x3x10

Treadmill: 25 min 1.4 miles. Weight vest walk

 

[Sean1332]

How's sumo feelin?

 

[Duramaxhd]

Nice work today. I'm also curious as how u like sumo?

 

[throneof]

Been doing them for about a month. Just at 135 dynamic. They were awkward at first., but they're starting to feel more natural. I may start rotating efforts by the week or do deads every other week

 

[throneof]

OHP: 90x2x10
Pullup BW: 3x6
Dips: BWx2x10
Chest supported unilateral row: 25x2x20, 35x20
Incline DB curls: 20x2x8
Pullaparts: 2x20

 

[throneof]

Bench: 190x5x1 rep paused
Incline bench: 150x12 PR
Pullaparts: 4x20
Rope PD: 40x4x20

Treadmill: walk 1.45 mi. 25 min

 

[Sean1332]

Nice incline reppage

 

[throneof]

Deadlift: 135x5, 165x5, 195x3, 225x1, 245x1, 265x3
Sumo speed: 135x5x3
Hack squat: 50x3x15 TUT
Uni leg curls: 20x3x10
Seated calves: 20x3x20
Ab wheel: 3x15

Weight vest walking: 20 min ~ 1.0 mi.

 

[Duramaxhd]

Nice work man that a good amount of deadlifting getting the weight up there too

 

[throneof]

Nice work man that a good amount of deadlifting getting the weight up there too

Thanks. The weight is verrrry submaximal. Letting some of these lower body issues heal. I had plenty left in those deads.

 

[throneof]

Box Squat: 175x3x5, 125x10
Reverse barbell lunge: 45x2x30, 65x20
Reverse hyper: BWx12, 20x2x12

 

[throneof]

OHP: 95x2x10
Pullup: BWx7,6,6
Chest supported Uni row: 45x2x20, 70x10
HS uni shouder press: 25x2x20
Cambered curl: 3x15

Weight vest walking: 20 min, 1.1 mi.

 

[throneof]

Box squat TnG: 185x3x5, 130x10
Stiff leg DL: 95x10, 115x10, 135x10
Leg Press: 90x30, 180x25, 270x20 (short rest periods + no lockout+ PWO agmatine/citrulline = vicious pump)
Ab wheel: 3x15,10,10

weight vest walking: 20 min 1.03 mi.

Lower body is feeling healthier. Rebuilding the squat with light weight to learn power squat was a great decision. Watched vids of my squat from today and compared to 6 wks ago at 135 and 185 moved faster than 135

 

[Sean1332]

That's good news then, man

 

[throneof]

DE Bench: 145x8x3
DB bench press: 60x3x12
T bar row: 45x20, 70x2x10
Lat pulldown: 120x3x12
Pullaparts: 3x20

treadmill: 20 min walk/jog 1.20 mi.

 

[throneof]

RE Deadlift: 210x2x8
Pendlay row: 135x8, 140x2x8
BSS: BWx2x20, 10x20 (watched a Meadows vid on these, mimicked his style. Felt great)
Uni kneeling leg curl: 20x3x15 TUT

 

[Sean1332]

I'm loving BSS more and more. Nice reppage by the way.

 

[Duramaxhd]

Ok I give tried googling it what's bss

 

[Sean1332]

Bulgarian split squat

 

[throneof]

I played around with BSS for a couple weeks and could not find a groove. After studying the meadows version where he grabs onto something, I tried again and it felt wonderful

 

[throneof]

I'm loving BSS more and more. Nice reppage by the way.

Deads were easy, bro. However, old ham injury is feeling much better, so I'm keeping it conservative for now

 

[throneof]

PWO: Hemavol, 5 G. creatine mono, ~175 mg caffeine

OHP: AMRAP 135x4, 70x5x10
Kroc rows: 5x20,12,10 worked up to 65 lbs, first time doing them... I like
Rope pressdown: 40x3x20
Incline curl: 20x3x20
Lateral raise: 10x3x20

weight vest walking: 30 min, 1.45 mi, unk weight

 

[throneof]

Box squat TnG: worked up 265x1
BBB: 120x5x10
Reverse hyper: BWx5x15

 

[throneof]

Bench: worked up to 230x2
DB bench press: 50x20, 55x15, 60x3x10
T bar row: 45x20, 70x4x12
Rope pressdown: 40x5x20

 

[CountryLiftin]

Nice work man

 

[throneof]

Deadlift: worked up to 325x1 (PR)
Hack squat: 5x20, 15, 12, 10, 10... worked up to 70 lbs. TUT/constant tension
Ab wheel: 5x10
Kneeling uni leg curl: 20x3x10...TUT/hard contraction at top
Seated calves: 3x15-20

Treadmill: weight vest walking/ 30 min/ unk weight/ 1.61 mi.

 

[Duramaxhd]

Very nice keep up the great progress

 

[throneof]

Deload

Squat: 95x5, 120x5, 145x5
Bench: 85x5, 110x5, 130x5
Leg curl: 30x3x10
Lat. pulldown: 70x3x10

Weight vest walking: 20 min, 1.16 mi

Deload week... Blah. It's boring and I make myself go off all PWO supps. I literally had no drive. I'm going to coalesce the four workouts into two this week, as I see no point in going in four times when the enthusiasm is absent.

 

[throneof]

OHP: 45x5, 55x5, 70x5, 80x3, 90x5, 105x5, AMRAP 115x12 (PR), 90x3x8
Incline BB bench: 95x10, 110x10, 130x10
Lat pulldown: 120x4x12
Incline curls x3x30
Pullaparts: 3x20

stair climber: 20 min, treadmill walk x 10 min

 

[Duramaxhd]

Nice work man that's a lot of sets