Straps chafing wrists is totally normal

Thanks for the advice, fellas.

2016-10-13
TNG Bench
5x205 @6
5x215 @7.5
5x220 @8
5x210 @7.5
5x210 @8

3ct Pause Squat
4x308 @7
4x330 @8
4x352 @9
4x335 @9

OHP
5x132 @7.5
5x142 @9
5x135 @8.5
5x135 @9.5


Very strong day. I was able to do one more rep over last week on pause squats at the same weight and RPE. Bench felt very tight and locked in.

My head didn't hurt at all during this workout, but I feel like my brain is about to explode out of my skull right now (2 hours after lifting). It feels like there's a ton of pressure built up in my head.

I'm going to finish out this week but if the headaches don't subside I'll probably take next week off.

2016-10-14
Block Pulls
5x352 @6.5
5x374 @7
5x397 @8
5x407 @9
5x384 @9 (back was starting to round here)

JM Press
5x135 @6
5x155 @7
5x175 @8
5x185 @9
5x175 @9

Pendlay Rows
7x198 @6
7x220 @7
7x242 @7.5
7x252 @8
7x240 @8


I started my block pulls a few inches lower than last week. I had some back rounding issues towards the end there. Gotta keep things tighter.

No issues with the headaches today.

2016-10-17
Squat /w Belt
3x375 @7
3x397 @8
3x419 @9
3x397 @8.5
3x397 @9

Comp Bench
3x210 @6.5
3x220 @7.5
3x230 @8.5
3x235 @10
3x220 @8.5
3x220 @8.5
3x220 @9

3ct Pause Bench
2x220 @8
2x225 @9
2x215 @8
2x215 @8.5
2x215 @8.5
2x215 @9


I put up the same numbers on squat triples as I did two weeks ago, but my RPE was @9 this week instead of @9.5. That's an improvement. Bench did not see that much improvement but I also didn't feel locked in today. I had some trouble producing leg drive and generating a consistent bar path.

The headache came back on my final rep of the day on pause bench. It's a feels like a bunch of pressure is being released on the left side of my skull, I can almost feel it "pop". Took some ibuprofen and followed up with an ice cold shower so hopefully I can get through this week with no problems.

2016-10-18
Deadlift /w Belt
3x375 @6.5
3x397 @8
3x419 @9
3x397 @9

Pin Press
2x221 @8.5
2x226 @9
2x215 @8
2x215 @8
2x215 @9

SSB Squats
6x220 @6
6x242 @8


Like squats, I put up the same weight on DL as two weeks ago, but with an RPE @9 instead of @9.5.

I had some back rounding issues on my last 2 reps at 419, but nothing too bad. My back is not sore at all right now. I do need to do a better job of keeping my chest up.

I started experimenting with wearing my belt low again, and I liked it. I'll probably stick with it. For the last year or so, I've been wearing my belt high up near my chest.

I cut SSB squats short. After every set I was getting soreness from my right pec up to the top of my right shoulder. Didn't feel like pushing it.

I'm leaning on taking the rest of this week off. Hopefully this won't hurt my progress much.

My exertion headache is still present, although it's pretty dull. More concerning is the fact that I've been spitting out bloody loogies multiple times per day. That can't be good.

At least I got the big 3 lifts in this week.

Sounds like brain cancer, go to a doctor

Jesus Christ dude, see a Dr!

Dr. appointment booked for next Thursday. No lifting until then (ok maybe really light )

I'm pretty confident that I'm ok and this is just an exertion headache. Better safe than sorry, though!

Couldn't quite make it through the complete 8-week cycle. bummer.

So I've been spitting up blood for a week, but I just went to the doctor and got good news!

I have 2 injuries
1) A tear in my galea (this is the protective tissue surrounding your skull). This is the cause of my headache.
2) Ruptured vein(s) in my throat. This is the cause of spitting up blood. This will heal naturally (it already has, for the most part).


He thinks both injuries were caused by the valsalva movement. I basically just had too much pressure building up in my head/neck and things exploded.

He said I could lift now but I'm going to take the rest of the week off. I'm still not sure if I want to start a new cycle or just finish the final week of my current cycle when I come back.

I asked him if tight traps could make it easier to tear the galea, and he said that was definitely the case. My traps and upper back have been very tight and tense lately, and I've largely ignored them. I need to work on mobility.

Jesus

Haha, it sounds worse than it really is. Both injuries are almost done healing, and I can get back in the gym whenever I feel ready.

2016-10-31
Squat /w Belt
5x330 @7
5x353 @8
5x375 @9
5x355 @9

Comp Bench
5x200 @7
5x210 @8
5x220 @9
5x210 @10

CG Bench
4x177 @7
4x187 @7.5
4x200 @9
4x190 @9


Glad to be back! I decided to just start a new cycle.

My numbers were pretty good - basically the same as when I did sets of 5 four weeks ago. I was definitely feeling the effects of the time off, though. The squats were a little off balance and my quads got tired quickly. I hit fatigue immediately across all lifts.

2016-11-01
Deadlift /w Belt
5x330 @6.5
5x363 @7.5
5x385 @9
5x365 @8.5
5x365 @9

Spoto Press
4x200 @8
4x205 @8.5
4x210 @9
4x200 @9

Front Squat
5x220 @7.5
5x230 @8
5x220 @8


Another solid day. Deadlifts felt strong. I've been working on my breathing with the deadlifts and it's helping.

Front squats were weak, but I haven't done them in about a year.

2016-11-03
Pause Squat (3s)
4x308 @8
4x330 @9
4x313 @9

TNG Bench
6x200 @8
6x190 @7
6x190 @8

Push Press
8x132 @8.5
8x142 @8
7x147 @10 (barely missed the last rep)
7x137 @10


I was sore as hell before coming into the gym today. I also pulled my hamstring pretty bad yesterday while stretching. My numbers were pretty weak as a result, but it's all good.

2016-11-04
Sumo DL
Tweaked my back during warmups while locking out.



****kkkkk!!! I am having a lot of difficulty staying healthy.

As I mentioned yesterday, I pulled my hamstring two days ago while stretching. Yesterday while doing pause squats I think I was overcompensating for my weak hammy by putting more load on my glutes/lower back. After my workout yesterday and continuing into today, my lower back was a bit sore, but nothing crazy.

Well, I tweaked it today and I'm in some pain now. I had to end my workout. So now I have a back strain and a hamstring strain.

There's a good chance I end up taking next week off or make it a deload week. This is very upsetting

I took last week off to let my back and hamstring heal up. It took awhile but I'm feeling good again.

I played a grueling 40 minutes of basketball on Saturday (we had no subs), and I was definitely not recovered from that yet. I kinda suck at basketball but my powerlifting experience makes me a beast on the boards

2016-11-14
Squat /w Belt
6x330 @7
6x353 @8.5
6x363 @9.5
6x340 @9.5

Comp Bench
6x200 @8
6x205 @9
6x195 @10

CG Bench
5x155 @8
5x165 @10


All these numbers were weak but I'm not too worried considering I took a week off and am recovering from basketball.

I am starting to develop a slight problem in my squats where I'm leaning forward and not keeping my chest up. I think my pause squats on Thursdays will be a good opportunity for me to fix this.

Bench was pretty bad. I had no stamina. My triceps were the weak point as I had a ton of difficulty locking out.

2016-11-15
Deadlift /w Belt
6x330 @7
6x353 @8.5
6x363 @9.5
6x340 @9

Spoto Press
5x185 @7
5x195 @8
5x200 @9
5x190 @8
5x190 @9

Front Squat
8x154 @6
8x176 @7
8x198 @8
8x191 @8


Still pretty weak numbers. Nothing disastrous though. I came in feeling pretty fatigued because I only had about 12 hours rest since my last workout.

2016-11-17
3s Pause Squat
5x264 @7
5x286 @8
5x296 @8.5
5x308 @9
5x293 @9

Push Press
6x132 @6
6x142 @6.5
6x154 @7
6x164 @8
6x155 @7
6x155 @8

TNG Bench
5x185 @7
5x195 @7.5
5x200 @8
5x190 @7
5x190 @8


Put a ton of focus into keeping my chest up on the squats and not letting myself lean forward. Could have gone heavier but I wanted perfect form.

2016-11-18
Sumo DL
5x286 @5
5x308 @7
5x330 @8
5x313 @7
5x313 @7
5x313 @8

DB Bench
6x70s @6
6x80s @8
6x75s @7.5
6x75s @8

Lever Rows
7x60 @6
7x70 @6.5
7x80 @7
7x90 @8
7x85 @7
7x85 @8


Sumos felt nice. Haven't done them in forever. I also haven't used DBs in awhile. I don't like them. I probably won't be programming too much DB work going forward.

2016-11-21
Squat /w Belt
4x330 @6.5
4x353 @7.5
4x375 @8
4x390 @9
4x363 @9

Comp Bench
4x200 @6.5
4x210 @7.5
4x220 @8
4x225 @9.5
4x210 @8.5
4x210 @9

CG Bench
3x177 @7
3x187 @7
3x200 @8
3x205 @9
3x192 @7.5
3x192 @8
3x192 @9


Squats were awesome today. I was very focused and everything felt great. No leaning forward today. Last time I did 4s I hit 390 @9.5, so this is an improvement.

I'm still struggling to improve on bench but it's feeling better, at least. The constant tucking of my shoulders is basically second nature at this point after months of practice.

2016-11-22
Deadlift /w Belt
4x330 @6
4x363 @7.5
4x395 @9
4x368 @9

Spoto Press
3x200 @7
3x205 @8
3x210 @8
3x215 @9
3x205 @8
3x205 @8
3x205 @8.5
3x205 @9

Front Squat
6x198 @7
6x208 @7
6x220 @8
6x208 @8


Another good day. These were some of my best deadlifts in awhile.

2016-11-23
Pause Squat (3s)
3x308 @7.5
3x330 @9
3x308 @9

TNG Bench
8x185 @6.5
8x195 @8
8x185 @8

Push Press
7x132 @6.5
7x142 @7
7x154 @8.5
7x142 @7
7x142 @10 (I always burn out dramatically on this lift)


I came into the gym very fatigued and quite sore. Working out 3 days in a row sucks and the last two days were demanding. Weak numbers but whatever.

2016-11-25
Sumo DL
4x308 @6
4x330 @7
4x353 @7.5
4x363 @9
4x340 @7.5
4x340 @8

DB Bench
7x70s @6
7x75s @6
7x80s @8
7x75s @8

Pendlay Rows
6x176 @6
6x198 @6
6x220 @6.5
6x242 @7
6x252 @8


I'm really enjoying the sumos. I think with a month or two of practice, I may be able to surpass my conventional deadlift.

2016-11-28
Squat /w Belt
5x340 @7
5x363 @8
5x385 @9.5
3x358 @9

Comp Bench
5x205 @7
5x213 @8
5x225 @9.5
4x215 @10 (I didn't take enough rest here)

CG Bench
4x185 @7
4x195 @8
4x205 @9.5
4x195 @9.5


Got a little ambitious on these lifts (@9 was my goal), but I hit some good numbers and am progressing.