TM - Volume
Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2; 260x1
290x5; 290x5; 290x5; 290x5; 290x5
Twinge on rep 4-5 in the latter sets. Not enough to worry, I think. Foamrolled in between sets.
Bench Press:
Warmup - 45x5; 60x5; 85x4; 110x3; 135x2
160x5; 160x5; 160x5; 160x5; 160x5
Touch and go. Last set was messy beyond all belief.
Bent-over Rows:
Warmup - 45x5; 55x5; 85x4; 115x3, 145x2
175x8; 175x8; 175x8
Grueling.
Ab Roller (from knees):
14; 14; 14
Chugging along. Shanker, I'll get a belt when CSAIL finally pays me. Also I spent almost three hours doing this. Probably need to cut down the rest periods.
Also, my twinge likes to switch sides from week to week so I don't know if it's an injury waiting to happen or just a slight imbalance causing uneven loading on my lower back. Hopefully the latter, but they shouldn't be there in the first place.
Tuesday, July 20, 2010
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aright el cheapo...
ReplyDeleteTwinges should be listened to, since it's best to deal with them before they become full-blown injuries. Are you making sure to warm up and stretch and foam roll systematically (at the beginning and end of every workout)? Only rolling when you feel something isn't quite sufficient.
ReplyDeleteMy warmup is basically taken from my SS days -- start with an empty bar and progressively load up to my working sets (this meant cutting out the static/dynamic stretching I used to do beforehand). It never really helped on 3x5, but I guess those two extra sets make a difference.
ReplyDeleteThe foamrolling I did between sets regardless of twinge, but it's probably not enough. I suppose I'll try rolling before workouts, then.
For warmup, I was speaking specifically about dynamic stretching -- the movements at the start of my workout that Nate is always making fun of me about. I think the general consensus is to do those *in addition* to the normal workout, and stretch afterward (and foam roll).
ReplyDeleteOK, I'm gonna take this opportunity to launch into a generalized rant...
ReplyDeleteI've said this before dozens of times and no one paid any freaking attention to it (not pointing finger in particular). Go back and read my posts. Almost everyone I see runs in, grabs a bar and starts their basic movement...from someone who's been hurt and has been officially labeled as "injury prone" GET SMART. It's simple, if you're serious about powerlifting you'll realize that injuries WILL happen. It's inevitable, your body takes a pounding, the important thing is to take preventative measures on a daily basis, which include staying hydrated, getting enough rest, keeping your schedule consistent, eating at the right times, keeping form strict and stopping when it deteriorates, stretching dynamically to warm up and statically to cool down, etc, etc, etc...
But most importantly listen to your body and live to fight another day.
As for your specific case Chris, I concur with Frank, but I gotta say that your last set looked like you couldve done it in your sleep. But its always a good time to protect yourself...so start doing it.