Segansational's Motivation Log

[slimsaw00]

Fair point.Ain't nobody got time for that!

Squat Day

Warm up routine.

RDLs:
45x10,8,6

BB Squat:

Warm ups,
45x10
95x8
135x5 - belted from here on.

Working sets, banded pullaparts prior to each set:
150x5
170x5 - sleeves from here on.
195x5 - heavy.

Belt only:
150x5
150x5
150x2 - stopped early as I felt a little something on my left side mid-back, sort of outer edge that wraps around the ribcage towards the midline of my spine.

Coming into this my right hamstring still feels overworked. Noticed it on my RDL warm ups, but that didn't seem to hamper squats. First two warm up sets felt heavy funny enough, but hit my stride at 135#. 195 felt heavy though, solid, but heavy - so no extra reps today on AMRAP top set.

Got to the end of top set, took off my knee sleeves then remembered, f*ck! Still had 3 sets left. Who thought FSL was a good idea?? I blame @slimsaw00 A lot of swear words this morning, LOL. Dissappointed I stopped early on my final set, but think this is the right move to not derail the remainder of this week.

Accessory Work:

Seated leg ext:
3 plates x 3 x 8

TRX plate raised calf raises:
2x12

Was mentally done at this point. Foam rolled & stretched. Give today a 7/10 rating.

~1 hr 20 mins, 239 cals.

Pre: 1 scoop ViceXXX, 1g ALCAR, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C.
Intra: 1 scoop EAA9, 1 scoop R1 Hydration, 1/4 scoop Glycoload, 1/2 scoop Cluster Dextrin (Hosstile), 5g creatine mono.

Notes
Finished up Glycoload, so will be just using CDX intra-WO moving forward for carb source likely at a full scoop.

Today was tough. Sort of had a feeling it might be coming in. I have not hit any extra reps on my last two WO AMRAPs this week. Hoping pulls still are OK end of this week, but I may think about reducing or sticking with this same training weight for next meso.

At least my legs are looking pretty solid. Hamstrings finally able to pop a little, making it almost look like they exist! Past week I do feel like my physique is making some strides in terms of overall thickness, which has always been a problem for me. Just need to try and stay healthy here...

If you hit 5 reps that’s 5s Pro in the land of 5/3/1. Was this a week where you would hit 95% of your training max? Even though 5/3/1 calls for specific sets say 5x5 at the FSL Jim has really given the trainee leeway to autoregulate the training day. Nothing wrong with pulling the plug. Maybe keep training maxes steady for the next three block.

 

[slimsaw00]

Unsure, yeah I could see that. For squats realistically for normal 5/3/1 progression the top sets are all 10# based on my %s (195 -> 205 -> 215), which seems reasonable.

I actually meant that for my next meso, I might keep the weights here (ie, repeat the same weights vs move up).

But again, depending how I feel Friday, I may not even do my 5s deadlift pulls that are programmed this week. I bent down to pick up the stand mixer just now and could feel a bit of a lower lat pull on the left side. And that's probably only 40# or so...

According to AI, most likely culprit is a QL strain on my left side. You can see where I point to in the photo and the anatomical diagram.


View attachment 264433View attachment 264434

If you are talking about training maxes I do 5 pounds upper and 10 lower. But here’s one thing I’ve learned that works for me. I keep my training maxes the same for about 11 weeks which is technically 3 cycles and two deload weeks (6 weeks of the leader, deload, 3 week anchor, deload, increase). Just today I was listening to his YT and he talked about not worrying about the weight on the bar, and to do things better, faster more aggressive.. etc.

 

[Segansational]

Mine is 10lbs on lower and 5lbs on upper.

I had thought about that 3/5/1 approach or even the 5/3/5/3/1 variations I've seen but I believe 5/3/1 is the right approach for me right now cause in my experience week 1 fives are the hardest. By week 2 I know I only "need" to hit a triple. And then there is week 3, my favorite week of all. I call it my fuk around week cause I'm gonna start each day true to the programing but if I feel good reach for those jokers and just really enjoy the hell out of week 3 cause I know week 4 I'm deloading.

In regards to the pain, I haven't been pain free in like 30 years so I hope it's nothing serious for you, but sometimes after a real hard squat or deadlift week I'd almost think my kidneys were exploding cause of my lifting belt and the bruises it can leave.

For me I actually like 3/5/1, first week is medium, week 2 is kind of a back off even though reps are higher. So it mentally gives me a break before going into the 5,3,1 top set the following week.

I am also hoping it's something I can work through, but unfortunately this is the recurring lower back issue area. I'm hoping I've been doing prehab long enough that I've built up some strength around other muscles to help stabilize so it doesn't sideline my progress. Currently using the heating pad - but DLs will be a real test on Friday.

If you hit 5 reps that’s 5s Pro in the land of 5/3/1. Was this a week where you would hit 95% of your training max? Even though 5/3/1 calls for specific sets say 5x5 at the FSL Jim has really given the trainee leeway to autoregulate the training day. Nothing wrong with pulling the plug. Maybe keep training maxes steady for the next three block.

Nah, this is roughly 86% this week at 5s. This was my new meso block coming off my meet totals, so new working weights.

Agree on keeping the block the same for next cycle. Assuming I am healthy enough to continue to run it.

Also using my TD CurcuPrime, but that's a given / almost daily use these days on even good days.

 

[slimsaw00]

For me I actually like 3/5/1, first week is medium, week 2 is kind of a back off even though reps are higher. So it mentally gives me a break before going into the 5,3,1 top set the following week.

I am also hoping it's something I can work through, but unfortunately this is the recurring lower back issue area. I'm hoping I've been doing prehab long enough that I've built up some strength around other muscles to help stabilize so it doesn't sideline my progress. Currently using the heating pad - but DLs will be a real test on Friday.



Nah, this is roughly 86% this week at 5s. This was my new meso block coming off my meet totals, so new working weights.

Agree on keeping the block the same for next cycle. Assuming I am healthy enough to continue to run it.

Also using my TD CurcuPrime, but that's a given / almost daily use these days on even good days.

Did you take 90% of the top lifts to get a training max? Sorry, maybe I missed that.

Sorry you had a rough lifting day!

 

[Segansational]

Did you take 90% of the top lifts to get a training max? Sorry, maybe I missed that.

Sorry you had a rough lifting day!

Built it based off meet lifts, since I knew there was more there. Probably about 10-20# or so depending on the lift. But I probably should have dropped the starting weights by about 5# since I probably buitl it closer to 95% vs 90%.

Morning cardio was short, only 21 mins, 113 cals on the bike today. Did a full warm up routine like I would for lifting today to ensure my back was loose. Right hamstring still feels worked over while stretching. So, some residual tightness still there too.

 

[Hyde]

Built it based off meet lifts, since I knew there was more there. Probably about 10-20# or so depending on the lift. But I probably should have dropped the starting weights by about 5# since I probably buitl it closer to 95% vs 90%.

Morning cardio was short, only 21 mins, 113 cals on the bike today. Did a full warm up routine like I would for lifting today to ensure my back was loose. Right hamstring still feels worked over while stretching. So, some residual tightness still there too.

Roll out the bottom of that foot, stand on a lacrosse or tennis ball, even golf ball, and roll it around under there, modulating pressure to tolerance.

It’s not inherently that a tight foot is causing the ham issue, but it can help keep the foot and calf from pulling on it as much. Frees up some downstream tension.

 

[MrKleen73]

While trying these I would consider holding back on the progression, and build the base. However if the back thing seems persistent then cut the weight and just work on perfection. Also consider just not doing a whole lot of accessories that affect the area. That way, the main thing you are recovering from is the actual strength work. I would just treat the DL as a lift you can do, but are currently nursing back to health for high performance work. The others you seem to have a green light on, so focus your "must make progress" energy on those lifts while just strengthening the back up enough to work really hard.