No squats this week. Had to do some things in the morning for work and my lower back is still not right yet.
Today was a deload. Floor presses 315 3X5, close grip floor presses 3x275. Band press downs and band flys finished the lifting. After that I did every back decompression, stretch, and mobility thing I could think of. I have got to find a chiro around here that is decent and understands what I do and what I need him to do. The last one I tried wanted to put me on an elaborate long term treatment plan. No thank you. Take some X-rays and do the adjustments... That's tomorrow's goal, to find one. I want to try and get something done before this coming weekend. Really excited about the opportunity to train at Elitefts. It's gonna be fun.
Not much to report tonight. My backs still out of whack. I shut it down warming up. Didn't want to push and really gets messed up. Next week is a deload so hopefully everything will be as close to 100% for the UGSS on the 2nd. Really excited about going up there for that. After pulling a little I did a couple sets of ghr and a lot of mobility and stretching. Then some planks and came home. Just ate an awesome supper my wife made, chicken over rice but with all kinds of other stuff too. Really good. Now I'm gonna go do a salt bath and go to bed... I've got to find a chiropractor...
I went up to train with Chad Walker this afternoon. I like changing up the environment every now and then. Plus, he has an awesome group of lifters up there. Chad took the day off but came out to spot, thanks for helping out. All the weight felt really light during warm-ups. I was worried how everything was going to feel after yesterday and my back getting tweaked a little. It sucked last night, I was limping and hobbling around bent over all night. I did a couple contrast showers and took some ibuprofen and went to bed. Woke up and was still the same. But as the day went on it got a little better. I felt like I couldn't get a really good arch but it was OK. I shirted up and did a couple singles and then the plan was to do a last warm up touch and then an opener touch. I am opening with 560ish so I used 528 as my last warm up. What a disaster... I still don't know what happened. I took the weight and touched easy but then - PARKING LOT... I don't know if my traps slipped or if I dumped it low just enough or what but I was thinking the day was over. I decided to take 528 again and got it but it was ugly. I was rethinking what I was supposed to do but decided to just push through. Put 560 on the bar, touched, and slow motion locked it out. Next up was my anticipated 2nd attempt, 580 to a half board. It was a little better but I didn't float it back and it stalled until I remembered to push back and then it went up. That's the thing with the Jack shirts, you have to push back. If you do that they will go with you all the way to lockout. My goal at The Arnold is 600 so that's what I have as my 3rd attempt. I took that to a one board and it was by far the easiest rep of the day. I remembered to tuck hard and push back and pop...there it went. So, what was looking like a horrible day turned into a 15 lbs PR off a one board. After presses I went over and did two sets of close grip reverse band presses. 545 for three then 615 for three, which was my PR last training cycle. I had been in my shirt for almost two hours so I took it off. Finished off with some push downs and called it a day. The video is of the 580 and 600, missed the touches, and honestly I wouldn't want to see them...
Today was the last test for the Jack Squatter. I've really liked the way it feels so I was confident going in. Warm ups went real well. I took my last warm up of 685 for a double and cranked the straps...it was a train wreck. I got the reps but it was terrible. Next went for my planned opener of 780. Loosened the straps up and went really well. Did it again with a lite more strap and got it but cut it a little. On the turn around out of the hole my knees went a little forward and I had a mini good morning going on to get back upright. That strained my lower back a little and I almost shut it down. I thought about it and decided to go for my RB set at 815. Got it easy with very little discomfort. I did shut it down after that though. I've had this back thing going on forever so I can gauge it pretty good. I could tell that it was going to be stiff and hurt but not put me out. All in all I'm happy. I cut the squats some but I'll get it. All my squats were good in October so I know where I need to be. I just need to figure the straps out on this suit and alls good.
I squatted on Sunday because I went to a raw meet Saturday. First time I'd ever been to one, it was a Raw United meet in Tampa. I helped Julie Wilson out in her first meet. She is a crossfitter and wanted to try it out. She did really well and met the goal she had placed on herself of a 700 lbs total. She should have had 715, her third dead was for 300 and there was a mysterious hitch called... Next time.
Hopefully she'll come back for more. She's got potential.
Well for the first time in a while deadlifts weren't that bad tonight. And when I say not bad I mean I didn't miss every attempt and stink up the whole gym... I have found that for me to base all my numbers for training I need to drop 50 lbs off my meet lift. I don't know if it is the adrenalin or what at the meet that allows me to pull more than should but if I try to train based off my meet DL number I will FAIL...
Tonight I pulled 565 for 2 sets of 2 and then 595 for a set of 3 off roughly 6" blocks. They were OK pulls. I am still not sitting back enough and not getting my head up like I should but the weight moved. After those it was 3 sets of GHR, some shrugs and finally some up-down planks. I felt really good tonight and the Moe's afterward felt even better.
Well I woke up at 3 AM with a terrible toothache. So, I paced the house after taking some meds until it was tolerable and laid back down. It woke me up again at 530 AM and I took some more meds and paced until the pain was okey. I just goofed off until it was time to leave for the gym. Took some meds and left. Deload today so it was floor presses. Sets of 8 with 285 then a couple sets of 5 with 315. DB incline presses for 3 sets of 15, some flys, and push downs then done. Tooth was not hurting to bad until about half way home. Then it started hurting pretty good. So that's the story today, about every three hours pills... I hate teeth... Hopefully I can get this thing squared away tomorrow.
Today was a semi-deload day. Straps down for 2 sets of 3 with 575. Then out to the parking lot for lunges. Fun fun. 100 yards of lunges... Came back in for reverse hypers and some core work. All in all not a bad day.
I've been having a little weird feeling in my quad when I get in the hole. So I've been using ice, contrast showers, and bio freeze a lot. It doesn't effect anything other than being a distraction. Anyway tomorrow I'm going to try the muscle flossing thing with the voodoo bands. I used them a couple times on my elbows and it seemed to help so we'll see.
