PracticALly Programmed - Al420 Log

[anotherbutters]

So roughly speaking, for the important lifts, Mon and Fri are 5x5 @ 90% 5RM and Tue and Thu are 3x5 (or 5x3) @ 75% 5RM? I think the light days still have a lot of volume in them with 15 total reps at the highest weight. I'd hazard a guess that your total weekly workload is at least as much as the loading phase of the advanced 5x5. You don't necessarily expect to set PRs during that phase of the 5x5. You're just pushing tons of weight and accepting the fatigue as you drive up your fitness, begging for the deload in week 5. That's not necessarily a bad thing if that's what you're trying to do, but I think it's a lot of work overall to expect linear progression week after week, without a serious deload at some point.

You've commented a lot that it's been tough so far. To a certain extent, you'll become conditioned to the new workload, but I think that now that you've dropped the weights, you'll be able to get a few weeks of progression in before you have to deload. When that time comes, just drop certain exercises and maybe work up to one top set on the big lifts, trying to really push the PRs on them as you recover from the fatigue.

I say carry on as you are, now that you've reset the weights. This should be fun.

 

[al420]

Weight this AM: ???

Todays Workout: Light Day

PP: 135x5x3
Back Squat: 135x5 - hurt, but just felt tight , 185x2 - no mas
Front Squat: 135x5x5
Flat Bench: 155x5x5
Decline Ab: BW+25 x8x4
Mod Rear Delt: 25's x8x3

Something is wrong w/ my left groin and knee. I have pushed them as far as I am going to. Chiro appt is this Friday, he will get me lined out.

Since I couldn't back squat I decided fronts, Zero Pain, go figure. Think I will be pushing these for a while.

 

[al420]

Does anyone have any idea why I can front squat w/ no problem, but back squats are killing my left groin and left knee?

 

[Cynical Simian]

I got your K message with that question but don't have anything to add to what I said before (essentially agreeing with you about using one leg too much). You might have someone at your gym take a look at your back squat form. Even if nobody else there knows how to squat, someone who's just decently observant could see obvious stuff like an excessive reliance on one leg.

 

[anotherbutters]

Got your k message and posted above. Was that useful? It's not like I have the experience of a lot of people on here, but those are my thoughts.

 

[al420]

So roughly speaking, for the important lifts, Mon and Fri are 5x5 @ 90% 5RM and Tue and Thu are 3x5 (or 5x3) @ 75% 5RM? I think the light days still have a lot of volume in them with 15 total reps at the highest weight. I'd hazard a guess that your total weekly workload is at least as much as the loading phase of the advanced 5x5. You don't necessarily expect to set PRs during that phase of the 5x5. You're just pushing tons of weight and accepting the fatigue as you drive up your fitness, begging for the deload in week 5. That's not necessarily a bad thing if that's what you're trying to do, but I think it's a lot of work overall to expect linear progression week after week, without a serious deload at some point.

You've commented a lot that it's been tough so far. To a certain extent, you'll become conditioned to the new workload, but I think that now that you've dropped the weights, you'll be able to get a few weeks of progression in before you have to deload. When that time comes, just drop certain exercises and maybe work up to one top set on the big lifts, trying to really push the PRs on them as you recover from the fatigue.

I say carry on as you are, now that you've reset the weights. This should be fun.

I have to take a small step back so I reset to 65% on light days and 80'ish% on heavy days. Back Squats are out for now, so a new short term goal of 315 on my front squat is in the plan. 245x5 is my 5RM I think. I may even switch the order a bit... heavy pull Friday and heavy squat Monday.

Chiro is Friday. He is locally famous, works on Lance Armstrong and Nomar and Mia when they are slumming in Austin...little name droppage for ya... If I wouldn't have met him at the gym I coulnd't have gotten in. He specializes in ART and some other things that are over my head. According to him my maxes are impressive 'given your lack of flexability'...he watched me do a strict hamstring streth, staying @ 90 and going as low as I could...he laughed when I did it. .

405x3 was my best ever on back squat and it has been down hill from there - that was in November I think. I want to be at 500 before I change midset or get too old.

 

[SgtSlaughter]

Does anyone have any idea why I can front squat w/ no problem, but back squats are killing my left groin and left knee?

That'd be a Treil question... seems odd to me, but that's about it, lol.

 

[al420]

That'd be a Treil question... seems odd to me, but that's about it, lol.

I hoping she drops in...

 

[al420]

Weight this AM: 217

Todays Workout: Light Day

Power Clean: 135 x3x5
GP Row: 145 x5x5
Jump Shrug: 225 x5x5
Lat Pulldown: 135x5x5
Hyper: +25x8x3

Boring workout really. No mind blowing pumps, etc...

Saw the chiro at the gym and he told me to get ready for tomorrows 'workout'... I'm not sure if I will even train tomorrow, depends on how I feel when I leave the Chiro... never been to one, much less a sports focused one.

 

[HiDnGoD]

Weight this AM: 217

Todays Workout: Light Day

Power Clean: 135 x3x5
GP Row: 145 x5x5
Jump Shrug: 225 x5x5
Lat Pulldown: 135x5x5
Hyper: +25x8x3

Boring workout really. No mind blowing pumps, etc...

Saw the chiro at the gym and he told me to get ready for tomorrows 'workout'... I'm not sure if I will even train tomorrow, depends on how I feel when I leave the Chiro... never been to one, much less a sports focused one.

I'm guessing you won't be in any shape to workout after chiro, especially a first visit. good luck.