Back Squat: 5@135, 3@185, 225, 1@275, 315, 345, (1, F)@345, 5@315, 2@315
Deadlift: 5@135, 3@225, 315, 1@365, 405, 455, F@475(!)
Squats were terrible. I wanted to double or triple my opener (345), but I didn't feel confident enough in the first set. For the second set at 345, I asked Gordon to count down (2, 1, up) as I approached parallel, but this made me start slowing down in the hole, where I'm the weakest, and I couldn't get the second rep. To make up for this I decided to do a few more reps at 315, but I lost pressure on the last rep of the 5-rep set and didn't feel good enough to do more than 2 on the second set.
I also managed to injure myself on the deadlifts. My back was already feeling a little tight from the squats, probably because I lost pressure on the 315s, which must have taxed my lower back muscles. The lighter weights felt fine. As I tried to pull the 475, I felt a sharp pain on the right side of my lower back, which convinced me to drop the bar and lie down for a bit. That was the end of that workout...
I'm at home icing it right now. I will probably continue on/off icing for the rest of the day and will take some ibuprofen as well. Hopefully this isn't a serious injury and I'll still be able to compete in two weeks. If it's just a minor strain, two weeks should be plenty of time to recover. If not, I suppose I can always just bench.
Sunday, August 9, 2009
Subscribe to:
Post Comments (Atom)
I also counted badly on that squat because I counted too slowly. Maybe just a command of 'UP!' would be more useful than the count. For deads I think you were rounding a little bit on 455, but I didn't get a chance to see what went wrong on 475. Any idea what happened? Hope you feel better soon.
ReplyDeleteI hope that this is nothing serious and that you will feel better tomorrow. I didn't see anything suspicious on the 455 / 475, other than a slight mid-back rounding that is always there, even with 135.
ReplyDeleteYou have some tendency to get injured. Here are some speculations for the reason(s):
1. Previous injuries.
2. Heavy olympic lifts (not maximal, but still heavy). Shanker takes any program and adds the Ed Coan deadlift routine; you do the same with olympic lifts.
3. Trying to go all out every workout. I've read the 531 manual, and don't think that the one set of maximum effort (regardless of rep range) is suitable for everyone.
@Gordon: I think I may just have to learn to feel when I've hit proper depth. It also feels very different to squat in a singlet vs. squatting in sweats, so it may just take some getting used to. Rounding may have had something to do with my injury. Hard to say!
ReplyDelete@Danny: This injury was on the other side of my old injury (right side this time vs. left side usually). I'm not sure if Olympic lifts can be blamed for this, since I really do one set of a couple singles at around 80% of my max, which shouldn't be very taxing at all. I definitely do need to look into a proper program, though. 531 may have been a bad choice for a periodization scheme. I will ponder this further.
How do you feel today? Hope things are better after a night of recuperation...
ReplyDeleteIt feels marginally worse today than it did yesterday, but that's probably because I doped myself up on ibuprofen yesterday. I'll keep icing it, which should hopefully reduce any inflammation. I'm pretty sure that this is just a minor muscle strain. If it doesn't feel much better by Thursday, I'll be more worried.
ReplyDelete