Overcome's Training Journal

[anotherbutters]

Here is a picture that was posted on another thread. It displays in slow motion how the (squat) clean is supposed to unfold:

That's without doubt the best use of an animated GIF I've ever seen and the most useful movie I've seen of an oly clean! The slow motion really makes the bar path crystal clear. Thanks for posting!

 

[overcome73]

I really felt like shit since the moment I woke up. Some sort of allergy/cold...whatever. I still focused my energy on the gym:

Squat
135X5
185X5
225X5
235X5
245X5
255X3

*Still squating with my trusty box under me to make sure I get down low enough. I don't care so much about the poundages, as I do in getting low enough. However, I am certainly seeing progress-an increase over last squat and still getting just as low. I noticed that my groin area has been getting very tight. I think it is from squatting lower than my body was accustomed to reaching. Whatever it is, it took a few more warm up sets to kick everything into gear.

Squat Cleans
135X3
135X3
135X3
135X3

These basically turned into power cleans. I just think that after squatting, my legs were fried. I think next week I will begin to simply perform power cleans.

That was the whole workout. I feel beat. Sick all day and did not eat enough....but at least I got through it.

 

[overcome73]

Still battling this GodDamn cold. But we tried Dynamic Bench Presses and I really liked them. I like the idea of pushing through the weight. Actually putting a one rep max on every set and feeling the weight sort of bounce out of your hands for a milisecond:

135X3
165X3
165X3
165X3
165X3
165X3
165X3
165X3
165X3
*Changed grip on each set. It felt explosive.

Chins:

10X8
10X8
10X7 1/2 (not quite the top on the final rep)

Curls

95X8
95X8
95X8

I was careful to keep these as strict as possible. They were actually a challenge after chins.

I was feeling like shit at that point so I concluded the workout. I have a weekend to eat and rest. I am excited about next week, as the poundages will increase again!

 

[overcome73]

Battling this God forsaken cold and I had actually lost my voice all weekend and ate like shit. I figured though, I cannot miss the workout. Here goes:

Deadlift:
135X5
225X5
315X5
335X5
335 was hard. My back felt torched after the set. All in all though not to bad for someone that that was not supposed to deadlift anymore just a few month's ago.

Box squat
135X5
185X5
205X5
155X5

my back was shot from deadlifting, but I got 205 and it was a 20 lb increase from the previous week. All in all an accomplishment.

Seated Calfs:
2 platesX8
3 platesX8
4plates X8

there were a bunch of little plates on the bottom and a few in between...so it was a little heavier. but I was taxed by that point and running on fumes. Gonna eat a lot and try to recover from this cold a little for tomorrow!

 

[overcome73]

The cold is finally gone and it was back to feeling good again tonight:

Flat bench:
135X5
195X5
225X5
250X5
285X5

Good bench....felt strong and my shoulder felt a little better. 295 next week for 5 will be a bitch...but its gone up!

Row- Lower back was sore from deadlifting and I had some pain shooting down my left leg all day.....I knew these would be rough:

135X5
155X5
185X5
195X5
225X3

225 for 3 was much better than the previous week. they were much fuller reps and my lats got a good pump.

Pin Presses. This was probably the most comfortable I felt with these yet:

135X3
235X3
235X3
235X3
235X3

Flat bench: 225X12


Chins:

25X5
45X4 1/2 (got a little help on 5th)

All in all, it was a very good, intense workout. I am beat from 2 days of volume and really looking forward to tomorrow off. Thursday is squat day. My lower back needs some rest!

 

[overcome73]

Got to the gym late because I had to fight with the people at traffic court.....I lost, but F it.

Squat
135X5
185X5
205X5
225X5
245X5

*My lower back was torched from the deadlift earlier in the week. I actually stopper here. I been having trouble sleeping the last few nights due to my past disk problems giving me some pain again. I gotta say that I am a little worried.

Leg Press (# of plates each side)
4 platesX5
5 platesX5
6 platesX 5
7 platesX 5
8 platesX 5
9 platesX 5

I don't normally do these anymore, but I just felt like my legs needed a litltle more volume and my back was just not in a condition to support squats. Kept the reps fairly strict. It sucks because my legs are so much stronger than my lower back will allow me to squat!

Calfs

3 plates X10
3plates X10
3 plates X10
3 plates X10


Bicep Curls:

100X8
100X8


I am a little concerned about my back. Its been giving my problems for a few years and over the last few months, I just started squatting and deadlifting again. I am hoping that the pain will fade over the weekend. I am seriously beginning to doubt if I can deadlift and squat in the same week.

 

[xblitz44x]

I am seriously beginning to doubt if I can deadlift and squat in the same week.

I really don't think that the pain in your back is because you happen to be deadlifting and squatting in the same week. The only way I can see that playing into it at all is if you're hurting it and just not giving it enough time to heal but that doesn't explain why it's been strained to begin with.

My guess is that you were fatigued by the 3rd rep of your set of 5 and for the last two reps you did something different form-wise to try to force out the last two reps. Now I didn't notice anything from where I was standing but I wasn't really dissecting your form either.

You've been deadlifting and squatting in the same week for the past 3 months and, aside from Monday, you said it's the best your back has felt in years. This means that your back was hurting like hell when you weren't squatting and deadlifting in the same week so that can't possibly be the reason for the pain.

Maybe take next week as a deload for your lower body and lay off of the squats/deads altogether. Lift upper body hard and come back in two weeks and start with the 3 reppers.

 

[overcome73]

not a bad idea. I will see how my back is feeling on Monday. It may be just fine by that point.