Monday, April 9, 2012

Frank (4/9): RTS, Intensity 1, Bench

My shoulders, elbows, and wrists felt all achey today.  Training today also sucked, which was probably a side effect of too little food and sleep and too much stress.

Bench
10x45, 10x95, 5x135, 5x185, 3x225, 1x275
1x295 @ F
1x295 @ 10
8x225
8x225
My left elbow flares too early.  The bar also fell out of the groove on the second single.

Cable Row: 4x8 @ 220
Dumbbell Incline Bench: 4x8 @ 85
Dumbbell Curl: 2x6 @ 50
I was going to do some intervals, but my Achilles tendons were kind of painful.  I probably pushed the sprinting a little too hard on the past two weeks.

If training continues to suck, I may consider taking an unplanned week off to recover.

8 comments:

  1. Good form on your last set @295.

    I have nowhere near the experience level you have Frank, but I feel you might be overthinking things. If possible, eat more, sleep more, and just keep at it. Ask for advice (be it from Andrey or anyone else).

    Taking a deload week (a real one) is definitely a good thing in terms of recovery and general well-being. Consider doing it.

    Someone on this blog once told me that less training is sometimes more training (I think it was Danny?). I feel the best decision I've ever made in my training has been switching to lifting 3 times a week, and doing each lift only once per week. I'm not saying this is what you should do, but I think you should evaluate your training and ask yourself what isn't working, and just cut it out of your training. Discuss your approach with others.

    The first thing Andrey told me when he met me was that I had a weak back, weak triceps, pretty much weak everything. Instead of taking it as a criticism, I took it as an opportunity to grow, and I haven't looked back.

    Lastly, have fun. This is your sport, so enjoy it. The good and the bad. For me, I tend to have a friendly ongoing competition with Ronny that keeps us motivated to get stronger. More importantly, we push each other to be better.

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  2. Solid points. I could definitely use some extra rest, too.

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  3. Hey Frank, have you considered that you might be limited by nutrition? Are you taking your vitamins?

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  4. I take a multivitamin every day, so I don't think it's that. I really do think I just need more rest.

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  5. I like this stuff;

    http://www.amazon.com/Vibrant-Health-Green-Vibrance-Family/dp/B000NDME6C/ref=sr_1_1?s=hpc&ie=UTF8&qid=1334324451&sr=1-1

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  6. I stopped taking a multi at least four or five months ago. It hasn't affected recovery/progress as far as I can tell... ymmv

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  7. Yeah, I don't think it makes much of a difference either, but I don't think it can hurt.

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