Bench (normal grip):
221x2 @8
265x2 @9.5
265x2 @9.0
265x2 @9.5
265x2 @9.5
265x2 @10
went so-so, more below...
Floor Presses (normal grip)
221x2 @8
265x2 @9.0
265x2 @9.0
265x2 @9.0
265x2 @9.0
Didn't kill myself on these, always being aware of not overdoing things.
Chin-ups:
BWx10x4
Before this training, I was willing to try 275 for a double, but now chance. Pinching the bar on the way down on 265 put already so much stress on my forearms, that anything heavier was out of the picture. This feeling - stress on forearms and elbows - repeats itself every Sunday, and it started after the second session with reverse bands. In retrospective, I went too hard during my volume weeks, squeezing out 4 reps over and over without leaving anything in the tank. I also remember now that this was the only exercise where I went to failure since I started RTS (besides my squat failures).
I will make it a priority to be easier on myself during volume weeks. I will stop intensity after this week and have a transition block of 2 weeks that will have a focus on reps, techniques and pauses. In my next volume block, I will also reduce pauses in between sets.
Assessing current damages: Sensitive forearms, tight spots in lower back (right side), cramping hip flexor (right side). I need some rest, probably next weekend.
Monday, August 10, 2009
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ReplyDeleteDo you take anything for your damages? My housemate gave me some more lifting supplements, this time it's glucosamine chondroitin and flax seed oil caps. Wonder if they'll be worth it
ReplyDeleteSounds like you need lots of stretching and foam rolling. Those tight spots will turn into injuries if you don't get to them soon enough (I should know...).
ReplyDelete@ Frank:
ReplyDeleteI foam roll everyday in the morning and at night while brushing my teeth. No joke. My hip flexors really hurt when being squeezed, and I increase the number of roll-overs daily. I believe I will have it back on track soon, this occurred before...
@ Gordon
I don't plan on using any extra supplements. Besides my enormous suspicion against the whole industry being a huge scam, I don't wanna be a person who takes pills and capsules. Never! Whey and carbs in powder-form shall be the farthest that I step into the world of unreal "foods"
Sensitive forearms? Rene...
ReplyDeleteThe reverse grip presses also destroyed my right elbow for a few days. The exercise itself is good, we just had a shitty set up. The upper safety bars were too low, so at the top there was no band tension. Next time, blue bands from top of rack.
ReplyDeleteGood idea re: foam roll while brushing teeth.
ReplyDeleteRene foam rolls while brushing his teeth and painting a picture and knitting with one foot.
ReplyDelete