Wades Log: improvement has its costs

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Crappy day today...really grinds my damn gears!!! Started with strict press/shoulder accessories. Went fine, steadily working up to 145 SP for 3 reps....150 will come soon enough.
Then moved on to deads.... My favorite lift, usually excited for it. Wellllll... Not today!! 335 felt like 8,000 pounds! No explosive power, crappy form, just YUK! Had to walk away, not worth getting hurt. Sometimes leaving the gym after a crappy day sucks, but better safe than sorry

Cheers,
Wade
 
Wrivest said:
Crappy day today...really grinds my damn gears!!! Started with strict press/shoulder accessories. Went fine, steadily working up to 145 SP for 3 reps....150 will come soon enough.
Then moved on to deads.... My favorite lift, usually excited for it. Wellllll... Not today!! 335 felt like 8,000 pounds! No explosive power, crappy form, just YUK! Had to walk away, not worth getting hurt. Sometimes leaving the gym after a crappy day sucks, but better safe than sorry

Cheers,
Wade
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Smart move, Wade! There's always tomorrow.
 
Ok...back to normal today, thank god!! Feeling a little pain in my left knee and shoulder lately. Nothing severe, just annoying.

Power snatch / overhead squat work.
(Snatch was just 1rep to get the bar up, all sets starting from the ground)
95 2x5
115 2x5
1351x5
145 1x5
155 2x3. (OHS PR by 10lbs....tricky lil bastards!)

Pendlay rows
135 2x8
155 2x8
135 1x10

Then tossed on the 45lb vest. 5 reps of each: ring dips, ring rows, push ups w/ feet elevated 24", pull ups.
After every set, took 5 lbs out of the vest till I got down to body weight.....this sucked!! It sucked real bad!!!
Cheers,
Wade
 
Wrivest said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=100384"/>

So....this is how my dog Olaf gets comfy in his crate! He's hilarious
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Lol, omg! So cute!
 
Ok....so the left knee is still sore, just to the inside of the patella. To squat or not to squat?

Thoughts??
 
Start finding any trigger points to roll, compression wrap, then boom-no pain maybe lol

but if it's negatively affecting strength or movement pattern, skip it I guess
 
Sean1332 said:
Start finding any trigger points to roll, compression wrap, then boom-no pain maybe lol

but if it's negatively affecting strength or movement pattern, skip it I guess
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This is my advice. See if you can find anything that may be the cause, roll/mash it, look for improvement, and if you find something that may be the cause then work that out and keep lifting if the pain is gone or movement is fine.

Otherwise I would skip it if it hurts while squatting.
 
I guess my biggest worry is the location of the pain. It's not muscle pain, it's directly inboard of my left knee cap. I'm gonna hit some light stuff and see how it feels...walking around feels better today, so why not
 
Do your knees get way outbound of your feet at all? That causes some people issues. I know you know better than to let them cave, but sometimes overtorquing causes knee pain.
 
So squats felt fine on the knee. Kept to back squats tho, less stress near the knee.
135 2x8
225 2x3
255 2x3
270 2x3
255 1x5
225 2x5
Wasn't gonna push it anymore than that
Bench
135 2x10
165 2x3
185 2x3
205 2x3
215 1.....just 1
185 1x5
165 1x5
Dynamic push-ups over medicine ball
3 sets of 20

Working this weekend....dammit!!!! Stupid UTA
Cheers,
Wade
 
Did you try doing the trigger points around the knee in especially the quad, (teardrop can have some stickers in there) the top of the calf sides and the ham?
Then a little stretching
 
PaulBlack said:
Did you try doing the trigger points around the knee in especially the quad, (teardrop can have some stickers in there) the top of the calf sides and the ham? Then a little stretching
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ohhhhh yeah!!! Mashed and rolled the snot out of it and did some decent mobility and warmup b4 lifting. Tomorrow will let me know more on how it feels.
 
Had plans to hit the gym today, and once again the wife's "honey do" list became unstoppable! Eh, either way. Got the crib built, grocery shopping done, picture hung in the nursery. Even managed to get her a dozen roses and a sappy card just for the hell of it. Now it's grilled chicken wing and a beer time.... Sumo deads and major shoulder work tomorrow!
 
Wrivest said:
Had plans to hit the gym today, and once again the wife's "honey do" list became unstoppable! Eh, either way. Got the crib built, grocery shopping done, picture hung in the nursery. Even managed to get her a dozen roses and a sappy card just for the hell of it. Now it's grilled chicken wing and a beer time.... Sumo deads and major shoulder work tomorrow!
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Awwww, such an awesome hubby!
 
Feeling a lil bit crappy today, so took it a tad easy today. Plus I think my body is screaming Deload week, so I better listen up!
Strict press
95 2x5
115 2x5
135 2x5
Push press
155 2x5
175 2x5
Strict press
95 1x ??? A lot
Lateral raise w/light resistance bands
2x7
Front raise w/ slightly heavier bands
2x7 (don't ask why 7 reps....just happened that way)

Deads (mostly sumo, but tossed in a few conv just for fun)
185 2x5
225 2x5
275 2x5
315 1x5
345 2x5
395 2x5
315 1x10
Got a vid of 345, I'll try to toss it up. They felt....eh
Cheers,
Wade
 
Awesome job and video, Wade!!!!! You're a total D.I.L.F... Lol Jk :D really strong.
 
In on sumo vid.
 
Today is a rest day:
Yesterday was Oly day:
Zotts press
45 2x5
65 2x5
75 2x5
95 2x3

Snatch Balance:
115 2x5
125 2x5
135 2x5
155 2x5. (Few wobbles on this set...got it though)

Snatch grip DL
155 2x5
185 2x5
225 2x5
245 2x5
275 3x5 (wrist straps on all sets)

Power Clean n Jerk from blocks (below the knee)
Each set 3cleans/1jerk
135 3sets
165 3sets
185 2sets
205....well...started this set, then my belt popped off, I dropped the weight, and broke my block :(
Got a new belt, the went for a double squat clean n single jerk....got that one.
Finished off with 5x5 C/J...2 sets at 135
Cheers,
Wade
 
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205 2x1. Had more in the tank....played it safe with the knees, but think I've got this at 225+ next time
 
Wrivest said:
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205 2x1. Had more in the tank....played it safe with the knees, but think I've got this at 225+ next time
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You made that look so easy!!!! Heck yea, you do!!
 
Deload week has started, much needed!
Started with a run....I felt dirty after. I fuggin hate running. Went only about a mile tho.
Then hit the roller and some mobility work.
Bench
115 2x10
135 2x10
2 round of double unders with the ol jump rope (about 5 mins each set, with 2 min between each)
DB pullovers
25 2x10
45 2x10
Dips on the high rings
2 sets of 1 muscle up w/10 dips
Weighted dips (low rings)
25lbs 2x5
BW 2x10
Finished with some more double unders.
Squats/Oly tomorrow
Cheers,
Wade
 
Deload day 2:
Barbell complexes
8 reps each movement, hands never leave the bar.
Pendlay rows
Snatch grip DL
Snatch grip push press (behind neck)
Back squat
45 lbs x2
95 lbs x2
2 sets of hanging leg raises between each set. Complex was actually harder than it sounds
Then 3 person team MetCon
5 rounds
Person A: run 400 M
B: 10 front squats 95lbs
C: squat hold at bottom till A&B are done
Each person does all 3 stations each round
Wasn't too bad, we finished in about 15 min
Cheers,
Wade
 
Deload day 3:
Deads: each set was sumo then conv.
135 2x 10S+10C
185. "
225. "
275 1x 10S+10C
275 1x 5S+5C
Snatch grip Rack pulls (just below knee)
135 3x10
185 3x10

Glute ham raises + weighted hip extensions(95lbd, wide grip)
3 sets of 10 ghr+5 hip ext.
GHD sit ups, 5 sets of 10 with a 20 sec parallel hold at the start of each set....that sucked
Cheers,
Wade
 
Deload day 4 (last day)

Tempo Front squats (5sec down, 3sec at bottom, fast up)
95 5x5
115 5x5
135 3x5
". 2x3
155 5x5

Mini complexes: 6 clean grip DL + 6 hang power clean
95 x3
135 x5

2nd "mini complex": clean pull+power clean+squat clean+push jerk+split jerk
135 x 5
155 x 3

Finished off with 30 strict toes through rings. (It's like a hanging leg raise, but legs go all the way straight up to a set if rings) each rep with a slow descent as well.

Back to big boy weight next week!
Cheers,
Wade
 
Wrivest said:
Deload day 4 (last day) Tempo Front squats (5sec down, 3sec at bottom, fast up) 95 5x5 115 5x5 135 3x5 ". 2x3 155 5x5 Mini complexes: 6 clean grip DL + 6 hang power clean 95 x3 135 x5 2nd "mini complex": clean pull+power clean+squat clean+push jerk+split jerk 135 x 5 155 x 3 Finished off with 30 strict toes through rings. (It's like a hanging leg raise, but legs go all the way straight up to a set if rings) each rep with a slow descent as well. Back to big boy weight next week! Cheers, Wade
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Great job, Wade. I'll have to do some bb complex tonight!
 
Back at it today. Long day at work packing cargo for upcoming TDY, so I was pretty smoked already.

Bench:
135 2x8
135 1x8 (close grip...shoulders hate these)
165 2x5
185 2x5
200 3x1
All reps 1 sec pause at chest
Then 200 2x3 reg pace

Squats
Front x back x box
135 5x5x5
185 5x5x5
225 5x5x5
255 3x3x3 (2sets)
283 just box squats 1x3 (3rep PR)

That was all the time I had today....stupid cargo prep bullsh?t!!
Cheers,
Wade
 
This lift kinda peeved me, so I'm posting it as an example of what I need to do better. I was slow outta the hole on the FS and my setup for the back and box squats were way off.... Note the bar lean. Invalid Link Removed
 
Like you said, setup. I think you'll be good with an even bar. Can you move the box closer to the rack maybe? Might be less time between shifting through squats. Congrats on a 3RM at least.
 
The front squat could just be a force curve thing. Bc honestly it just looked like a heavy single to me. Not saying don't try to improve or anything stupid like that; more of hard to tell if speed was an issue at a heavy weight.

I agree with Sean on moving the box possibly. When I box squat I set the box up in a diamond between my legs so my walk out is minimal and I don't really have to think about we're it is on the floor, just where it is vertically.

Overall looks good to me though. Nice work brocideon of the brocean
 
I'd say work on leading with your back out of the hole and keeping your chest up and you'll be smackin those weights. Your chest was definitely dipped start to finish on the box squats. I agree with Rob on the front squat, mine look the same way when they get heavy.

Lastly, I REALLY don't like that unrack on the front squat. Treat that unrack like it's 500lbs, man! Even up your feet, wedge yourself under the bar to unrack it. A better setup will arrive as soon as you get more consistent with it.
 
Thanks guys, good stuff. Yesterday was just an odd day, never felt comfortable under the bar. I'll definitely see in I can get the box a tad closer, if not I may ditch doing them in a row like that, I just like the volume on it.
 
Wrivest said:
Squats
Front x back x box
135 5x5x5
185 5x5x5
225 5x5x5
255 3x3x3 (2sets)
283 just box squats 1x3 (3rep PR)
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Congrats on that rep PR dude.

The Rangers have a little momentum beating up the Penguins (they kinda imploded) and Lundqvist is basically a wall.
Not sure who will beat the Blackhawks!?
 
PaulBlack said:
Congrats on that rep PR dude. The Rangers have a little momentum beating up the Penguins (they kinda imploded) and Lundqvist is basically a wall. Not sure who will beat the Blackhawks!?
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Thanks Paul.
Yeah the rangers look good, but I question their depth. Although anyone who beats Montreal is ok in my book. I'm thinking Chicago will repeat, but John Quick is a Massachusetts boy and he is on fire, so it won't be an easy road to the Cup. (I should work for ESPN). Either way, it's baseball season for me, and the Red Sox are pissin me off in true fashion. Eh....such is life as a Boston sports fan.
 
Rough go with the motivation today. Long hot day in the sun wiped me out!!
Warmup on the rower for 500ish Meters
Rolling and stretching and a few drills since I have an "ugly snatch" (low hanging fruit for a bad joke....leave it be ya sick bastards!)

Snatch high pull x power snatch x o-head squat
115 x3
125 x3
145 x2
155 x2 (with 1 fail tossed in there)

Snatch pulls off 3" block
155 x5
175 x5
205 x5
225 x5

Did a bunch of shoulder mobility work and light accessory work in between all this mess. My shoulders hate snatch day, but it's getting better and I'm able to focus a lot on core strength with these lifts, as frustrating as they are.
Cheers,
Wadezilla
P.s....my Asain wife is sooooo sick of Godzilla jokes...it pleases me :)
 
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