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Old 05-01-2017, 10:14 AM   #1026
Colombo
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Re: Colombo's late stages SS --> 5/3/1 Log

I'm going to take a second deload week. I never do this, but I'm hurting right now.

I played 35 minutes of basketball on Saturday and towards the end I started experiencing a sharp pain in my knee whenever I jumped. I'm pretty confident this is related to having a tight calf/hips. Right now this is still bothering me when I walk up stairs.

In general, my hips have been extremely tight lately, which has led to some back and knee pain. My shoulders have also been tight and are limiting me athletically. I'm going to spend the next week really focusing on mobility and stretching. I also start playing softball tonight so I want to be loose for that too.
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Old 05-08-2017, 08:46 PM   #1027
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-08
Squat /w Belt
5x354 @7
5x376 @8.5
5x386 @9.5

Comp Bench
5x205 @7
5x215 @8
5x225 @9.5
3x210 @9

CGBP
4x155 @7
4x165 @7.5
4x175 @9
4x165 @8.5
4x165 @9


This was my first day back in the gym after a 2-week layoff. My left knee (patella tendonitis) is still hurting but I can manage. I expected to do poorly, and I did, but I still exceeded my expectations in some ways.

Squat:
My form was pretty sloppy. I had some forward lean going on. Although my knee didn't hurt my quad started cramping up on me. I was also using a thicker bar than normal. All things considered, I put up decent numbers here. Due to my injury and getting back in the swing of things, I didn't do any drop sets.

Bench:
As mentioned earlier in this thread, I'm switching up my bench form this cycle to keep my heels on the ground. I normally tuck my feet underneath me and end up on my toes. So this is a pretty big change.

This will take some experimenting and getting used to, and it definitely weakened my bench today, but not by a lot. For whatever reason I had absolutely no stamina today and couldn't handle any drop sets. Probably related to the fact that I felt like of puking after squats.
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Old 05-09-2017, 08:41 PM   #1028
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-09
Deadlift /w Belt
5x353 @7
5x375 @8
5x402 @9
5x380 @9

Front Squat
5x176 @6.5
5x198 @6.5
5x220 @8
5x208 @7
5x208 @8

3ct Pause Bench
4x185 @7
4x195 @7
4x205 @8
4x215 @9
4x205 @9


Didn't miss a beat on deadlifts, these felt great.

I haven't done front squats in awhile and it showed, but I think they're going to be a good supplemental exercise for helping me keep my chest up and fix some of my forward lean in my comp squat.

My feet felt pretty good on bench today - way better than yesterday. I still have work to do, but I was really feeling the leg drive. My quads were shaking - something I never really felt when I was on my toes.

My strategy for keeping my feet flat is to set up with my feet tucked underneath me and on my toes, then slowly shimmy my feet out until my heels are on the ground. Once at this point, I point my toes outward and try to bring my heels close together.

Last edited by Colombo; 05-09-2017 at 08:58 PM.
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Old 05-09-2017, 10:42 PM   #1029
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Re: Colombo's late stages SS --> 5/3/1 Log

I just googled for this video because I remember that cha posted it like 2-3 years ago:



He makes an interesting point at the end. With the feet flat setup, you want to build leg drive by shoving the knees out and spreading the floor - like a squat. I felt myself naturally doing that today. It's possible I could realize some more carryover from my squat to my bench once I figure it all out - especially since my squat is my best lift.
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Old 05-10-2017, 07:46 PM   #1030
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Re: Colombo's late stages SS --> 5/3/1 Log

nice job on the recent PRs!
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Old 05-11-2017, 09:59 PM   #1031
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-11
Pause Squat
4x286 @7.5
4x308 @9
4x291 @9

OHP
8x110 @7
6x120 @9 (lost my balance on two occasions)
5x120 @9.5 (ugh)

Spoto Press
6x185 @7.5
6x190 @8
6x180 @9


Weird day. Did a poor job of targeting my RPEs - missing out on some volume. I also fatigued extremely quickly on the presses.
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Old 05-12-2017, 10:34 AM   #1032
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Re: Colombo's late stages SS --> 5/3/1 Log

Thanks TC!

2017-05-12
3ct Pause Deadlift
3x286 @6
3x308 @7
3x330 @8
3x313 @8

Floor Press
6x177 @6
6x187 @7
6x197 @8
6x187 @8.5

Pendlay Rows
8x176 @6
8x198 @6.5
8x220 @8
8x208 @8


I'm working on strengthening my upper back for DLs, hence the pauses. These felt really good. Pausing for 3 seconds as opposed to a quick stop (what I've done in the past) makes a big difference.
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Old 05-12-2017, 05:03 PM   #1033
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Re: Colombo's late stages SS --> 5/3/1 Log

I find they hit my abs really hard as well!
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Old 05-12-2017, 09:34 PM   #1034
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Re: Colombo's late stages SS --> 5/3/1 Log

Quote:
Originally Posted by Colombo View Post
OHP
8x110 @7
6x120 @9 (lost my balance on two occasions)
5x120 @9.5 (ugh)


Weird day. Did a poor job of targeting my RPEs - missing out on some volume. I also fatigued extremely quickly on the presses.
How long would you estimate you rest between these last 2 sets? I know my shoulders are feeling absolutely worked after 1 "heavy" set.

One thing that was pretty common when I lifted at a CrossFit gym is they would always recommend nobody every go to muscle failure on handstand pushups. The reason being because triceps seem to not recover very well from hitting that high level of fatigue. For example, I've seen someone do 9 HSPU, then follow up with 4. So at least in your case, 6 => 5 isn't as huge of a drop off.
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Old 05-15-2017, 01:36 PM   #1035
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Re: Colombo's late stages SS --> 5/3/1 Log

I probably am not resting enough between sets of OHP - a couple minutes? I'm mostly just looking to get some work in, and not trying to set PRs, so I bet my OHP programming is sub-optimal.
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Old 05-15-2017, 08:02 PM   #1036
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-15
Squat /w Belt
6x330 @7
6x353 @8
6x375 @9
6x353 @9

Comp Bench
6x205 @7
6x215 @9
6x205 @9

CGBP
5x155 @7
5x165 @7.5
5x175 @8
4x185 (failed here, wtf. Weak ****)


Tough workout. Felt like puking during squats and my bench was a bit weak. Feet position is starting to feel more natural with every bench session.
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Old 05-16-2017, 08:37 PM   #1037
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-16
Deadlift /w Belt
6x353 @7
6x375 @8
6x397 @9
6x375 @9

Front Squat
3x220 @6
3x242 @7
3x264 @8.5
3x247 @8.5

3ct Pause Bench
5x185 @6.5
5x195 @7.5
5x210 @9
5x200 @9


Real solid day.

Pause bench is awesome for working on my feet positioning and leg drive.
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Old 05-18-2017, 10:27 AM   #1038
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-18
3ct Pause Squat
5x242 @6.5
5x264 @8
5x286 @9
5x269 @8.5

OHP
6x120 @6.5
6x132 @8.5
4x137 @9
6x115 @9

Spoto Press
5x185 @7
5x190 @7.5
5x195 @8
5x185 @8



Went relatively light on squats and prioritized impeccable form - chest up, knees out, no hips shooting back.

My knees were feeling pretty gnarly today, particularly my left one. The muscles around the knee are really tight and my calf is having some spasms. I need to just mash that whole area with a roller/lax ball.

Stamina is still an issue on OHP.
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Old 05-19-2017, 11:52 AM   #1039
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-19
3ct Pause Deadlift
5x264 @6
5x286 @7
5x308 @8
5x291 @8

Floor Press
4x185 @6
4x195 @7
4x205 @8
4x195 @8

Lever Rows
7x60 @6
7x70 @7
7x80 @8

Paused deads are just awesome. Phenomenal workout for my back and hamstrings.

Went relatively light/low volume on the rows. My lower back was starting to get a bit sore (still recovering from a couple poor squats Monday) and my hand was starting to bleed (kitchen accident the night before).
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Old 05-24-2017, 02:26 PM   #1040
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-5-24
Squat /w Belt
4x353 @7.5
4x375 @8
4x400 @9 (hips feel very tight)
4x375 @9

Comp Bench
4x215 @7
4x225 @8
4x230 @9 (butt came off bench a bit on last rep)
4x215 @9

CG Bench
3x175 @6
3x185 @7
3x195 @8
3x205 @9
3x195 @9


Solid day. Still having a bit of forward lean on squat - one rep was really bad - but I think it's mostly a mobility issue. My hips felt tight as hell today.

Injury update:
• My patella tendonitis is still pretty bad. Basketball season is over though, so I should start recovering quicker and hopefully I can walk up stairs again without wincing.
• Perhaps related to the above, my hips are tight as hell. Especially my left leg with the knee issue.
• I have twin bruises on the insides of my elbows and my elbows have been a bit sore. The right one hurts more and has a massive bruise. I'm 90% certain that this is bursitis. I'm going to lift in elbow sleeves for a bit and work in lots of light curls.
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Old 05-24-2017, 07:33 PM   #1041
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Re: Colombo's late stages SS --> 5/3/1 Log

^ Previous workout was actually on 5/23.


2017-05-24
Deadlift /w Belt
4x397 @7.5
4x419 @9
4x397 @9

Front Squat
6x198 @6
6x220 @7.5
6x230 @8
6x220 @9 (wanted to cap out at 8 here)

3ct Pause Bench
3x205 @7.5
3x210 @9
3x200 @8
3x200 @9

Fairly weak day, but nothing too bad. I rushed through this workout and finished in about 50 minutes.

Front squats worked my abs like none other.

Took me awhile to get the leg drive going on bench. The trick was forcing my heels to be as close together as possible.
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Old 05-27-2017, 06:01 PM   #1042
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-05-27
3ct Pause Squat
3x286 @7
3x308 @8
3x330 @9
3x313 @8

3ct Pause Deadlift
4x286 @6.5
4x308 @7
4x330 @8.5

OHP
7x110 @5
7x132 @8.5
6x137 @9.5
7x120 @9

Floor Press
5x185 @7
5x190 @8
5x180 @8

Pendlay Rows
6x176 @5
6x198 @6
6x220 @7
6x242 @8
6x220 @8

Spoto Press
8x155 @6
8x175 @7
8x185 @8
8x175 @8



I missed my workout yesterday so combined two workouts into one today. This was pretty grueling. For this reason I didn't go balls-to-the-wall on my drop sets.

Got my OHP back on track by focusing on squeezing my glutes tight. This is basic stuff that I was forgetting to do.
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Old Yesterday, 10:35 AM   #1043
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Re: Colombo's late stages SS --> 5/3/1 Log

Probably going to deload for a week. I don't really need it, but my gym is closed Monday and I'm also very busy with stuff this week, so seems like a good time to take it easy and heal up a bit.
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