Liftandswim's Log

Annoying lift today. Limited, again, by my quads/knees. Not sure what to expect out of my squat test coming up in a few weeks. I'll live, doesn't mean I can't be frustrated though.

9/2

Week 17, Day 3, Part A

Squat
work up, work up
465x1...RPE 9.5, blah.
...was supposed to hit 465lbs for 4 sets of 2 reps...that wasn't happening, too much pain/instability...dropped the weight and did what I could.
315x5
315x5
365x3
365x3
405x1
...these were basically tempo squats. Still hurt too.

Leg Curl
5x12

Leg Extensions
2x20

Keeping my head high.

Bench and crap tonight.

Stay strong AM.
 
Just based off my experience id suggest you drop the leg extensions if you are going to a full tight *******. At least while trying to figure out your knee/quad situation. Either that or dont go to full ******* with a tight squeeze at the top. If i do them anymore, i go to about 5 degrees before the end range of motion in both directions and just use them for TUT quad work. When i go to a full ******* it seems to bug my knees.
 
Thanks, man. But leg extensions actually made me feel better. I basically 3/4th rep them with a good stretch at the bottom.

I'm almost certain it's quad tendinitis. After this cycle I'll take an entire week off squatting. Should do the trick...I hope.

I have zero pain intra set, but extreme instability upon descent. Then throbbing pretty bad after each set. My bicep tendinitis that I used to have felt the same way.
 
liftandswim said:
Thanks, man. But leg extensions actually made me feel better. I basically 3/4th rep them with a good stretch at the bottom.

I'm almost certain it's quad tendinitis. After this cycle I'll take an entire week off squatting. Should do the trick...I hope.
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Ah yeah thats basically what i was trying to say as far as 3/4 repping them goes. Mainly was a problem for me going to FULL end range extension.
 
jswain34 said:
Ah yeah thats basically what i was trying to say as far as 3/4 repping them goes. Mainly was a problem for me going to FULL end range extension.
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Gonna try to wear my hammy band, but a little lower over my quads next session and see if that helps any. It's a bandaid, I know.
 
Maybe time to think of swapping out a squat variant for box squats to a parallel or 1" high box. And to definitely take a week or more off after the cycle. If you can't fix yourself all the way to g2g before you train that day, you have to work around it.
 
herderdude said:
Maybe time to think of swapping out a squat variant for box squats to a parallel or 1" high box. And to definitely take a week or more off after the cycle. If you can't fix yourself all the way to g2g before you train that day, you have to work around it.
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I've considered using box squats myself to take some pressure off my knees. But they don't seem to be great for raw lifters.
 
SweetLou321 said:
I've considered using box squats myself to take some pressure off my knees. But they don't seem to be great for raw lifters.
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Anything is better than nothing. But better yet, figure out why you've gotten to the point that you have to box squat and nip it in the bud. That's what I plan to do.
 
SweetLou321 said:
I've considered using box squats myself to take some pressure off my knees. But they don't seem to be great for raw lifters.
Click to expand...

I love box squats. I'm nearly alone, but I'm not going to stop, they're more fun than free. I get to relax halfway through.

My other thought process is that when your quads are nearly blown out, box squats beat a quad shredding assistance move. Longevity is the tortoise, direct carryover is the hare.
 
SweetLou321 said:
I've considered using box squats myself to take some pressure off my knees. But they don't seem to be great for raw lifters.
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I don't think they should be the sole squat variant for a raw lifter by any means, but for an injury, or variation, they're freaking awesome. It'll strengthen your squat and deadlift IMO. Just don't get carried away doing them for too long.
 
Both good points, gents. I like the longevity quote, herder.

Week 17, Day 3, Part B

Pause Bench
245x6
245x6
245x6

Pause CGBP
205x8
205x8

Dumbbell Flys
2x15
superset
Incline Push-Ups
2x15

Pull-Ups
50 total

Lateral Raises
5x15
superset
Rear Delt Flys
5x15

Tricep Pushdown
3x15
superset
Hammer Curl
3x15

Overhead Extensions
2x15
superset
Incline Curl
2x15

Seated Calf Raises
2x25 then drop

Bench is still a work in progress. Trying to dial in this new technique. I'm able to activate my lats, but I feel weaker doing it.

Stay strong AM.
 
If you're getting that activation that is a good thing. I felt way weaker when i started pausing benches a 4-5 months ago and now im just as strong if not stronger. It takes a bit to engrain the movement, you know this.
 
jswain34 said:
If you're getting that activation that is a good thing. I felt way weaker when i started pausing benches a 4-5 months ago and now im just as strong if not stronger. It takes a bit to engrain the movement, you know this.
Click to expand...

I've always been good at pausing my bench press. Like 10-15lbs weaker than my TnG. But I've never really tried to use my lats until now. It's just felt weird, like it was sucking some of my pressing power out of the movement. Like you said though, give it time.
 
Swain train is right, you'll benefit in the long run. Most likely learning the pattern, also likely you're missing some small muscle that will catch up quickly. Once you learn to let your tris smash into those big ol' swimming lats, you'll be going big. That might involve moving your grip in, but we'll take it one step at a time.
 
herderdude said:
Swain train is right, you'll benefit in the long run. Most likely learning the pattern, also likely you're missing some small muscle that will catch up quickly. Once you learn to let your tris smash into those big ol' swimming lats, you'll be going big. That might involve moving your grip in, but we'll take it one step at a time.
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Swain train, lmao!

But I agree with everything you said. I'll give it time, I'm in no rush. I can always get big with a little extra BB work while I take my time progressing.
 
liftandswim said:
I've always been good at pausing my bench press. Like 10-15lbs weaker than my TnG. But I've never really tried to use my lats until now. It's just felt weird, like it was sucking some of my pressing power out of the movement. Like you said though, give it time.
Click to expand...

Probably just over thinking the lats and using less of your main pressing muscles. Not a bad thing just once it all becomes habit you will balance and it will fall into place.
 
herderdude said:
Swain train is right, you'll benefit in the long run.
Click to expand...

liftandswim said:
Swain train, lmao!
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Funny enough, people used to call me that quite a bit back in elementary baseball when i was a lot bigger than most people (a little taller, mostly fatter) and had a lot of power relative to the rest of them. It's definitely been a while for that one though, lol.

But, Swim, interested to see if you have anything to add on lat engagement since you just figured it out? Cue wise?
 
9/3

Week 17, Day 4

Barbell Curl
3x6, 2x12

Alternating Hammer Curl
2x10

Rolling Tricep Extensions
3x15

Dumbbell Preacher Curl
5x15
superset
CG Push-Ups
5x15

Tricep Pushdown
5x15 then drop
superset
Rope Curl
5x15 then drop

Calf Raises
3x15 then drop

Stay strong AM.
 
9/4

Week 17, Day 5, Part A

Deadlift
420x4
420x4
420x4
445x2
445x2
395x4
395x4

Quads/knees were bad today. I had to sit between each set and have my girlfriend load/unload the bar. Skipping Monday's squats for sure. If on Wednesday they still are bugging me I'm probably going to back off and call this training cycle a wrap. Thoughts?

Stay strong AM.
 
I think the amount of volume u put in on squat is impressive but not worth the pain or injury. Time to back down my friend
 
Duramaxhd said:
I think the amount of volume I put in on squat is impressive but not worth the pain or injury. Time to back down my friend
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Too much too soon, yes. If I'm still in pain on Wednesday I'll drop all lower body work for a week and anything quad/knee intensive for 2 weeks. Then I'll ease back in.

Still going to keep crushing upper body though. Absolutely no pain whatsoever, it's great.
 
Your training weights are definitely getting up there to be training with such volume. I'd take time off, then drastically reduce volume, then when you're done with the program either pick a program the uses similar to maybe a touch heavier for less volume, or something like Juggernaut where it's lighter with similar sets and reps.
 
herderdude said:
Your training weights are definitely getting up there to be training with such volume. I'd take time off, then drastically reduce volume, then when you're done with the program either pick a program the uses similar to maybe a touch heavier for less volume, or something like Juggernaut where it's lighter with similar sets and reps.
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Who would've thought putting 200lbs on your squat in 18 months while simultaneously doubling your volume would lead to bad things...Lol, I've learned my lesson.
 
liftandswim said:
Who would've thought putting 200lbs on your squat in 18 months while simultaneously doubling your volume would lead to bad things...Lol, I've learned my lesson.
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Lol, dude I hate program hopping more than anyone. But you've simply gotten too damn strong, too damn fast. Plus, if you think about volume by definition, weight x sets x reps, then it's entirely possible you've tripled your volume.
 
Mine got bad. But never to the point you are right now. Deadlift never bothered my knees. But I pull sumo with a lot of PC.

I think the guys above are right. Time to back off and reset yourself. Plus your squats are often times in the peaking/strength rep range and the volume and frequency you have plus that could have deff lead to an overuse injury.
 
SweetLou321 said:
Mine got bad. But never to the point you are right now. Deadlift never bothered my knees. But I pull sumo with a lot of PC.

I think the guys above are right. Time to back off and reset yourself. Plus your squats are often times in the peaking/strength rep range and the volume and frequency you have plus that could have deff lead to an overuse injury.
Click to expand...

I experience zero pain outside of the gym. That's why I know it's tendinitis.

But yeah, I got into this training block not knowing as much as I do now. I kept rolling with what I had written though. Stubborn me. In the future, I'll be much more conservative.
 
liftandswim said:
I experience zero pain outside of the gym. That's why I know it's tendinitis.

But yeah, I got into this training block not knowing as much as I do now. I kept rolling with what I had written though. Stubborn me. In the future, I'll be much more conservative.
Click to expand...

Time to rest up then and come back to it.
 
200# In 18 mo? That's insane.

Heel up man. Tell the gf no more quad flexing either.
 
Listen to your body man. I should've 8 months ago, and if I didn't go into my PT and find out it was an annular tear, my disc could've eventually herniated.

Don't be stubborn and listen to your body. Don't turn a little problem into a big one.
 
SweetLou321 said:
Time to rest up then and come back to it.
Click to expand...

Definitely.

RegisterJr said:
200# In 18 mo? That's insane. .
Click to expand...

Yeah, it's been a crazy ride.

justanotherj said:
Listen to your body man. I should've 8 months ago, and if I didn't go into my PT and find out it was an annular tear, my disc could've eventually herniated.

Don't be stubborn and listen to your body. Don't turn a little problem into a big one.
Click to expand...

I hear ya. Slow and steady win the race.
 
justanotherj said:
Listen to your body man. I should've 8 months ago, and if I didn't go into my PT and find out it was an annular tear, my disc could've eventually herniated.

Don't be stubborn and listen to your body. Don't turn a little problem into a big one.
Click to expand...

Can't stress this enough, every time my back hurt in the army I just thought I was being a bitch.

Then when my injuries ultimately got me discharged and didn't go away (I figured they would without all of the rucking/running) and it made it near impossible to complete basic tasks alone without significant pain I finally decided to get checked out.

Not the greatest idea I'd ever had. Honestly, if I'd gotten it checked when I was still in I likely wouldn't have been discharged at all, and may not have ever herniated it.
 
jimbuick said:
Can't stress this enough, every time my back hurt in the army I just thought I was being a bitch.

Then when my injuries ultimately got me discharged and didn't go away (I figured they would without all of the rucking/running) and it made it near impossible to complete basic tasks alone without significant pain I finally decided to get checked out.

Not the greatest idea I'd ever had. Honestly, if I'd gotten it checked when I was still in I likely wouldn't have been discharged at all, and may not have ever herniated it.
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Yeah, it's crazy how fast something can become a life altering event. Blink of an eye. Especially when you beat the pulp out of yourself like we all do.
 
Week 17, Day 5, Part B

Seated BTN Press
170x5
170x5
165x5
165x5
165x5

Pause OHP
135x6
135x6

Weighted Chins
4x8

Cable Row
2x15

Face Pulls
3x20
superset
Lateral Raises
3x20

Tricep Pushdown
3x20
superset
Dumbbell Curl
3x20

Calf Raises
1x50 rest pause

Every BTN set was an RPE 9.5 or 10. Good, hard Friday night lift.

Stay strong AM.
 
9/5

Week 17, Day 6

Straight Arm Rope Pulldown
3x20

V-Grip Pulldown
3x12

Chest Supported Row
2x8

Cable Incline Fly
3x12

Machine Fly
2x15

Dips
2x15

Tri-Set: 3 rounds
Prone Rear Flys x10
Lateral Raises x10
Shrugs x10

Incline Curl
2x12

Stay strong AM.
 
Your BTN #'s are crazy strong.
 
liftandswim said:
Nah, farther :(

I'll be about 30 minutes east of cleveland.
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Dood. When i come through to go visit my grandma in east liverpool ill have to swing by and get a session in. You can show me how to squat lol
 
jswain34 said:
Dood. When i come through to go visit my grandma in east liverpool ill have to swing by and get a session in. You can show me how to squat lol
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I'm down! Unfortunately, I put it into my naps and it's still 1 hour 45 minutes from east Liverpool. I'll be up in the beachwood area.
 
liftandswim said:
I'm down! Unfortunately, I put it into my naps and it's still 1 hour 45 minutes from east Liverpool. I'll be up in the beachwood area.
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That's fine. Not that bad. Maps overestimates pretty heavily in my experience, probably be closer to 1h20m.
 
jswain34 said:
Dood. When i come through to go visit my grandma in east liverpool ill have to swing by and get a session in. You can show me how to squat lol
Click to expand...

18 minutes from the hometown of coach Holtz right here. Pick me, pick me!
 
herderdude said:
18 minutes from the hometown of coach Holtz right here. Pick me, pick me!
Click to expand...

I know, i know! We talked about this. My mom always told me he was from east liverpool (her hometown). Wrong??
 
9/7

Week 18, Day 1

Pause Bench
230x3
255x3
285x3
300x3 RPE 8-8.5

3 Count Pause Bench
225x6
225x6

Feet Up Pause Dumbbell Bench
3x10

Barbell Row
3x10

Machine Incline Bench
2x15

Lat Pullldown
2x15

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Rolling Tricep Extension
3x15
superset
Dumbbell Curl
3x15

...out of time so...

Tricep Pushdown
1x50 rest pause

Dumbbell Curl
1x50 rest pause

Bench felt great today. Looks like I didn't lose much if any strength despite the hiatus. Really just looking to refine my technique and see where I'm at going into the next training cycle right now.

Happy Labor Day! Time to eat! Start my new job tomorrow too.

Stay strong AM.
 
liftandswim said:
9/7

Week 18, Day 1

Pause Bench
230x3
255x3
285x3
300x3 RPE 8-8.5

3 Count Pause Bench
225x6
225x6

Feet Up Pause Dumbbell Bench
3x10

Barbell Row
3x10

Machine Incline Bench
2x15

Lat Pullldown
2x15

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Rolling Tricep Extension
3x15
superset
Dumbbell Curl
3x15

...out of time so...

Tricep Pushdown
1x50 rest pause

Dumbbell Curl
1x50 rest pause

Bench felt great today. Looks like I didn't lose much if any strength despite the hiatus. Really just looking to refine my technique and see where I'm at going into the next training cycle right now.

Happy Labor Day! Time to eat! Start my new job tomorrow too.

Stay strong AM.
Click to expand...

Do you find barbell rows tax your lower back and effect your lower body sessions?

I toyed with them last night but didn't stick with it bc of that.
 
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