G5.0 vs. Gravity: The Neurotic Ramblings of a Man on a Mission

[Guinness5.0]

Phase One: WSB
Week 3 -- Friday

Warmed up with Oly squats, sort of - my stance was fairly wide and I was in Chuck's, but the bar was high on my traps. Not sure if that counts as Oly or not

DE Box Squats
8 doubles @ 275+knotted purples, 30 seconds rest

-Felt pretty good at this weight, though I do seem to be kinda slow off the box. I was fast as hell at the top - even with the bands the bar was jangling a bit at the top .


DE Deads
6 or 7 singles @ 315

-I barely rested at all between these. Just kinda reset, took a few breaths, and ripped again.

Front Squats
225x5, 275x3, 295x1, 315x1, 315x2

-Took it kinda easy on these. I want to be fresh for monday. The double was a little tougher than I thought it was going to be.

 

[Protobuilder]

Another strong showing. Nicely done. I'm glad I forced myself to learn front squats. They're a fun change from good ol' back squats.

 

[Illuminati]

Phase One: WSB
Week 3 -- Friday

Warmed up with Oly squats, sort of - my stance was fairly wide and I was in Chuck's, but the bar was high on my traps. Not sure if that counts as Oly or not

DE Box Squats
8 doubles @ 275+knotted purples, 30 seconds rest

-Felt pretty good at this weight, though I do seem to be kinda slow off the box. I was fast as hell at the top - even with the bands the bar was jangling a bit at the top .


DE Deads
6 or 7 singles @ 315

-I barely rested at all between these. Just kinda reset, took a few breaths, and ripped again.

Front Squats
225x5, 275x3, 295x1, 315x1, 315x2

-Took it kinda easy on these. I want to be fresh for monday. The double was a little tougher than I thought it was going to be.

as another assistance exercise, try knotting the band on the side of the rack (or anything else that won't move) sit in a chair or on a bench about 6-8ft from where the band is knotted, stretch the loop end of the band of that your heel is in it, and do band curls for you hamstrings.

 

[Guinness5.0]

Well some bad news: I seem to have pulled a muscle in my back. It is not serious (and thankfully not a spine/disc thing) but it is a bitch and a half - pretty much all movement hurts, though not terribly. I felt good but a little extra stiff yesterday, and it's gotten gradually more irksome and painful as today has gone on. Maybe with some warmup/stretching it'll go away quickly. I'll update tomorrow.

Looks like no deads for at least a little while

 

[Illuminati]

Well some bad news: I seem to have pulled a muscle in my back. It is not serious (and thankfully not a spine/disc thing) but it is a bitch and a half - pretty much all movement hurts, though not terribly. I felt good but a little extra stiff yesterday, and it's gotten gradually more irksome and painful as today has gone on. Maybe with some warmup/stretching it'll go away quickly. I'll update tomorrow.

Looks like no deads for at least a little while

one thing you will start to quickly learn about PLing, is that you dont try to avoid injuries (cause it's inevitable), but rather manage your injuries!

at least its only a muscle. take your time to let it heal. should pass shortly.

 

[blut wump]

Sorry to read it. You know the protocol: ibuprofen, ice, massage.

The worst thing you can do is attempt to rush it.

 

[Protobuilder]

Damn, bro. Sorry to hear about that. Nothing sucks worse than wanting to hit the weights and being held back by some stupid weak link. Take care of yourself, get healed, and get back at it.

 

[Jim Ouini]

Get better soon G5.0. Hopefully just a bump in the road.

On a related note, ever since I hurt my back I'm kind of scared to deadlift heavy. I did 315 for some doubles a few weeks back just messing around and I could feel it in the tiniest way.

 

[*Bunny*]

Well some bad news: I seem to have pulled a muscle in my back. It is not serious (and thankfully not a spine/disc thing) but it is a bitch and a half - pretty much all movement hurts, though not terribly. I felt good but a little extra stiff yesterday, and it's gotten gradually more irksome and painful as today has gone on. Maybe with some warmup/stretching it'll go away quickly. I'll update tomorrow.

Looks like no deads for at least a little while

Sorry to hear that ... can you be a little more specific on the location ... maybe pinpoint the general area out here?

http://www.exrx.net/Muscles/ErectorSpinae.html
http://www.exrx.net/Muscles/Rhomboids.html

So much easier if you had someone there to work on it for you, but I have a friend that can offer some great suggestions ... if you gimmie some more details

 

[anotherbutters]

Hope it fixes itself quickly G5.0. Take Bunny up on her offer. I know I would