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08-13-2018 , 10:43 PM

#676

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/13/18

Squats: 205x5x3

Press: 127.5x3, 115x4x5

RDL: 155x5x3

Ab rollouts

Last time I squatted 205 I had right hip pain. Not so today.

Quote

08-15-2018 , 10:15 PM

#677

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/15/18

Deadlifts: 295x5

Comp bench press: 185x3x5

Superset:
Neutral grip pull-ups: 6,5,5,5,5
Banded tricep pushdowns: 10x3

Banded pallof press

Quote

08-17-2018 , 10:27 PM

#678

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/17/18

Squats: 210x5x3

Press: 130x3, 117.5x4x5

Pendlay rows: 167.5x4x4

Superset ab rollouts and barbell curls

Quote

08-20-2018 , 10:24 PM

#679

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/20/18

Squats: 215x5x3

Comp bench press: 187.5x3x5

RDL: 160x5x3

My hip pain crept back this past weekend. Thankfully, I did not have any hip pain while squatting.

Quote

08-22-2018 , 10:29 PM

#680

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/22/18

Deadlifts: 300x5

Press: 132.5x3, 115x4x5

Superset:
Neutral grip pull-ups: 7,6,5,5,4
Banded tricep pushdowns: 10x3

Superset pallof presses and 24 kg KBS

Quote

08-24-2018 , 11:16 PM

#681

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/24/18

Squats: 220x5x3

Comp bench press: 190x3x5

Pendlay rows: 170x4x4

Superset ab rollouts and barbell curls

I could feel it in my left bicep after the last few sets of bench press. Boo and hiss.

Quote

08-27-2018 , 10:34 PM

#682

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/27/18

Squats: 225x5x3

OHP: 135x3, 117.5x4x5

RDL: 162.5x5x3

Superset pallof press and face pulls

Prettay...prettay...prettay........good

Quote

08-28-2018 , 04:58 AM

#683

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

Nice.

How's the hip?

Quote

08-28-2018 , 08:49 PM

#684

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Montecore

Nice.

How's the hip?

Although it has been fine while squatting, it has been awful the day after. When watching a frontal angle of Friday’s squats this past weekend, I noticed there was a difference in the distance between my knee and foot for each leg. It makes my pelvis tilted too.

I experimented yesterday by putting a piece of 1/2 inch plywood under my right foot. It was the first time in forever where I felt balanced on each rep of my working sets. Plus, my hip feels the same as yesterday. Not too shabby.

Quote

08-29-2018 , 08:54 PM

#685

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/29/18

Deadlifts: 305x5

Bench press: 192.5x3x5, lsRPE @ 10

Superset:
NGPU: 5,5,5,5,4,4
Banded tricep pushdowns
Ab rollouts

A poor night of sleep contributed to an energy dump after the third set of bench. I could barely lock out the last rep of the final two sets.

Quote

09-01-2018 , 04:16 PM

#686

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

8/29/18 cont’d

20-15-10-5
24 kg deadlifts
24 kg KBS
5:02

8/31/18

Squats: 230x5x3

OHP: 137.5x2, 120x4x5

Pendlay rows: 172.5x4x4

Pallof press and barbell curls

Failed third rep on top press set. After unracking, the left plate hit the j hook. Seems like a good enough scapegoat.

9/1/18

Tabata 20 kg KBS and push-ups

Quote

09-03-2018 , 10:16 PM

#687

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/3/18

Squats: 235x5x3, lsRPE @ 7

Comp bench press: 195x3x2, 195x2x3

RDL: 165x5x3

Ab rollouts

Still no right hip pain when squatting

Quote

09-05-2018 , 10:02 PM

#688

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/5/18

Deadlifts: 310x5

OHP: 132.5x3, 120x4x5

Superset:
Chins: 8,6,6,5
Banded tricep pushdowns

Pallof press

AMRAP 24 kg KBS (1’ rest): 34,25,20

Grip is toast after the workout.

Quote

09-05-2018 , 11:19 PM

#689

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

You're pulling some real weight in here; glad to see your hip is doing better

Quote

09-08-2018 , 12:05 AM

#690

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Montecore

You're pulling some real weight in here; glad to see your hip is doing better

Thanks!

9/7/18

Squats: 240x5x3

Comp bench press:197.5x2, 177.5x3x4

Pendlay rows: 175x3x5

Squats are finally starting to feel heavy. My form was a little off today. My lower back feels sore.

During bench, I tried looking at one spot on the ceiling. It helped keeping my upper back tight. My proprioception was way off though.

Quote

09-10-2018 , 11:24 PM

#691

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/10/18

Squats: 245x5x3

OHP: 135x3, 120x4x5

RDL: 170x5x3

My right hip and lower back felt awful all weekend. Even so, no hip problems while squatting today. I’m going to try foam rolling all around my greater trochanter in hopes that helps.

Quote

09-12-2018 , 09:04 PM

#692

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/12/18

Deadlifts: 315x5

Comp bench press: 175x5x3

Chins: 7,6,6,5
Banded tricep pushdowns

Pallof press

Some 20kg KBS EMOM for ten minutes.

First time conventional pulling three plates for five reps in a few years. There should be plenty of progress left.

Quote

09-15-2018 , 01:23 PM

#693

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/14/18

Squats: 250x5x3

Press: 137.5x1, 122.5x3, 115x4x4

Pendlay rows: 177.5x3x5

Squats have felt terrible the past two Fridays, the opposite of it feels on Mondays. I tend to work from home in Fridays. By going into work on Mondays, I have about a ten minute walk home from the bus stop. I have a feeling that plays a part.

Press was supposed to be 137.5x3 and 122.5x4x5. Yikes at my results.

Quote

09-15-2018 , 02:16 PM

#694

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

press first IMO.

Quote

09-17-2018 , 10:35 PM

#695

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Renton555

press first IMO.

Probably won’t be that big of a deal anymore. I think I am going to do a PL towards the end of the year. Once I get into training, press will just be an accessory. I figured I should do a meet before I have a kid, which will happen at the end of the year. I’m not expecting to be competitive, but it should be fun.

Quote

09-17-2018 , 10:38 PM

#696

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/17/18

Squats: 255x5, 240x5x2

Bench press with 2 sec. pause: 160x5x3

RDL: 172.5x5x3

Legs feel wrecked from squats. My hip, IT bands, and right hip appreciate squatting a top set and two back off sets.

Quote

09-18-2018 , 05:52 AM

#697

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

255 is your PR 3x5 right? Good job recovering!

Quote

09-19-2018 , 09:37 PM

#698

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Quote:

Originally Posted by Renton555

255 is your PR 3x5 right? Good job recovering!

It is and thanks!

9/19/18

Deadlifts: 320x5 (PR!)

Press: 140x1, 115x5x5

Chins: 8,7,6,6
Banded tricep pushdowns

Pallof presses

Deadlifts flew up. PRs will be incoming on a regular basis.

I just learned I have been doing the valsalva maneuver wrong for forever. It will take a while before it doesn’t sound like I am choking while lifting.

Quote

09-22-2018 , 12:42 AM

#699

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/21/18

Squats: 225x5x3

Bench press: 177.5x5x3

Strict pendlay rows: 135x6x3

Ab rollouts and barbell curls

I’ve decided to squat lighter on Fridays. My legs seem to need the recovery.

Early AM workout next Monday. I’m flying out to Philadelphia in the afternoon and will be there until Friday morning. Luckily the hotel I am staying at provides access to a local gym. Starting next week, I will be lifting four days a week.

Quote

09-24-2018 , 10:03 PM

#700

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

9/24/18

Squats: 230x5x3

2 sec pause bench press: 170x5x3

RDL: 175x5x3

Squats felt awful on my right hip this morning. I changed into my chucks and they felt slightly better.

Quote

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