Destroy:Erase:Improve -- PBs Training Journal

[BiggT]

Yeah, you're on a roll with steady PRs.....on the curlzzz, besides the cosmetic benefits of adding them in, they are a legit method of injury prevention for guys who are pulling heavy, if I were you, I'd even add in a few more sets and maybe 1 back off set, and don't be afraid to curl in the 3 rep range at times.

 

[Protobuilder]

Week 12, Tues. (workout 14)

Squats

6x6x155 (+2.5 PR by default; 60s. rest between sets)

Bench

3x187.5 (+2.5 but not a PR)

Rows

4x5x175 (+5 reps)

Short & sweet.

On a side note, Lamb of God's album New American Gospel is not very good. I just got it and was pretty psyched but it was a let down.

 

[Protobuilder]

Missed logging a few. Bad week.

Week 12, Thurs. & Sat. (workouts 2 & 3)

Tues.

Push Press

5x151 (PR)
5x125 (strict) (old PR despite zero heavy strict pressing over the past 3 months . . . interesting)
5x115 (strict)

--didn't do anything else due to being really really tired all week . . . well, did some misc. front squatting as I went through the push pressing

Sat.

Squats

2x5x200 (+2.5 from last week but after the 2d set, my lower back tweaked . . . still not recovered from that . . . sucks big time)

Bench

5x5x172.5 (+1.5 I think)
misc. close-grip benching backoff

Pullups (no rowing due to back)

7 sets of 5xBW

Haven't hurt my back since last year probably so that's a bummer. I figure I'll take it easy all week now. Damn. I really wanted another 5x5 PR on squats to get those fucking numbers moving. Damn.

 

[BiggT]

Nice push pressing, I also find that push presses carryover to strict pressing, but the reverse is not true. What did you do to your back?

PS,

I heard you wear Under Armour shirts in public places, like shopping malls, movie theaters, restaurants.

 

[Protobuilder]

I wear my little brother's UA shirts as much as possible.

What did I do to my back? I f'd it up. LoL I was pushing a new PR and my form wasn't the best--got some forward lean going--and after the second set, about 3 minutes into my rest, I noticed my back stiffening up and I knew it was hurt. I should've iced it. I was exercising in the AM and maybe I didn't warm up enough or somthing. Dunno. I'd taken a real light week too b/c I was tired all week. So I should've been able to hit the PR. I was just leaning too much I guess.

On push press, I don't get a lot of pop. My PP is only about 15 pounds off my best front squat . . . do you think that has a lot to do with it?

 

[BiggT]

Working out in the AM does require quite an extensive warming up process, you probably just strained your back, I am almost sure it sounds muscular, and as long as it is better and better each day (even if just a little bit) you should be perfectly fine within 2 weeks.

On the PP question, there are 2 'options' that could be wrong.....

One......I am inclined to think you might have some issues with the rack.....is there any way you can get a pic up? An incorrect rack can hurt both front squats and push presses.....your PP isn't all that much more than your strict press, which means you aren't getting enough leg drive, which more than likely means your rack sucks and you can't squat the bar off of your shoulders......and the fact that your front squat isn't much more than you're push pressing leads me to believe even more that there are some problems with the rack

Two.....if it turns out your rack is fine, and you know how to push press, but can't get much pop, it simply means your squats suck and you need to improve them.....the trick with a PP is not to think of it as an overhead lift, but to think of the weight as a squatting weight, then it will seem 'light' and just fly overhead and all you have to do it press out a few inches.

 

[Protobuilder]

I keep meaning to post a PP vid. My rack feels OK. My elbows seem up, I've got a decent grip, I keep a deep breath in my core, then dip the elbows and drive. I'll post a vid maybe next week. FWIW, I feel my leg strength is holding me back. Maybe not though. They actually irritate my knees a bit b/c I'm bouncing on them to reverse direction quickly. I'll just have to get a vid. I assume though that most people's front squats far outweigh their PP.

 

[Protobuilder]

Week 13, Tues. (workouts 1)

Bench

5x187.5 (+2.5 PR)

That's it. LoL I'm dog tired again for no good reason so backed off tonight. And lower back is feeling almost 100% but I don't want to push after only 2 days of rest. Did some light back and front squatting and then a few heavier "bottom up" front squats just for kicks.

 

[BiggT]

Nice, another PR.....I think you may be onto something with the 'abbreviated training' approach.

 

[super_rice]

Yeah, you're on a roll with steady PRs.....on the curlzzz, besides the cosmetic benefits of adding them in, they are a legit method of injury prevention for guys who are pulling heavy, if I were you, I'd even add in a few more sets and maybe 1 back off set, and don't be afraid to curl in the 3 rep range at times.

It's most definately hard to explain that curls are for injury protection