Low volume, low intensity day.
Squat: 5@185; 5@225 (fast)
Bench: 5,3,3@175 (medium) need to keep arch between reps
Pull ups: 10@bw; 2x5@bw+15 (slow)
Left knee was hurting after 5x5 squats 2 days ago, but somehow the light squats today helped and it feels much better now.
Left shoulder still a little sore after bench, I'll ice + ibuprofen it. I also tried this thing where I let my spotter take most of the weight on lift off, and I just pull the bar forward, instead of pushing most of the weight up myself. I think it helps keep my traps/shoulders on the bench at the start.
Friday, August 7, 2009
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Why did you only get 533 on benches? I would think that 175 should be really light for you...
ReplyDeleteAlso, I remember reading that you're always supposed to get a lift off when benching. It helps you get into a proper starting position, plus moving the weight from such an awkward position can really tear up your shoulder.
Gordon, this seems to be bothering you since a while. I remember my shoulder pain half a year ago. I completely stopped benching for 3 months, supplementing it with Strict Overhead Presses. Maybe check if you can do board presses plus SOPs.
ReplyDeleteFrank - Yeah 175 is supposed to be light... it was a light day for me, plus I took a small break on bench and didn't want to start back too heavy. Rene also pointed out that I lose arch after each rep, and by 5 I had no arch -_- so I started doing 3's.
ReplyDeleteRene - Board presses plus SOPs sounds like an interesting idea, I might give it a try starting Sat.
Maybe Nate can chime in on using Rehband wraps or ATP Zebras for stabilization and warms. Neither should be giving you any extra poundages, but a lot of raw lifters can be seen wearing them in vids on p-watch.
ReplyDeleteI think you should give these a try. I would be willing to order those to - for preemptive measures :-)
I'd definitely recommend getting light knee sleeves for everyone who has any hint of recurring knee pain. I was stupid and ignored it at first and it developed to the point that I had to wrap my knees tight for every set of squats. Eventually, I had to take two months off squatting and enter physical therapy to heal up my right knee. The keys for me to avoid this are:
ReplyDelete1. Most important - good form; keep knees out in squats, weight on my heels as much as possible.
2. Knee sleeves.
3. Ice daily whenever pain starts.
4. Ibuprofen if its particularly annoying.