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  #451  
Old 11-10-2013, 10:39 PM
Gregsimo Gregsimo is offline
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11-08-2013
Starting Strength Workout 13

Squats
44x5x2
77x5
121x3
159.5x2
203.5x5x3

Bench Press
44x5x2
55x5
88x3
115.5x2
132x5x3

Deadlift
93.5x5x2
143x3
203.5x2
242x5

Squats felt heavy but rep speed only slowed on the final rep of each set. Bench press still has loads left in the tank. Deadlifts felt heavy, but form wise better than last time. Only concern is that i'm feeling my lower back/periformis area during and for around 5 minutes after deadlifting, its not a sharp pain but it gets aggravated by leaning over to pick up weights as well as during the lift.
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  #452  
Old 11-10-2013, 11:17 PM
Gregsimo Gregsimo is offline
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11-10-13
Starting Strength Workout 14

Squats
44x5x2
82.5x5
121x3
165x2
209x5

OH Press
44x5x2
55x5
71.5x3
88x2
104.5x5x3

Pendlay Rows
44x5x2
77x5
99x3
121x2
143x5x3

Squats felt ok, slow rep speed on final couple of reps per set. Also I've still got a slight case of ''buttwink'' which is causing my knees to track forwards at the bottom position of the lift. This isn't good as it's causing lack of tension in my hamstrings hampering power out of the hole. Any suggestions to solve ''buttwink'' would be appreciated.
OH was horrific and heavy. Just about managed 5x3, the last rep was a grind!
Rows were easy.
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  #453  
Old 11-12-2013, 01:23 PM
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Commander Commander is offline
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Squat Stretch is my favorite for preparing my body for squatting. Simply sitting in a squat and relaxing and letting it get deeper and deeper. Push out on the knees with your elbows to stretch groin. Also, arch back and keep chest up/out to really feel the hip flexors stretch (which is likely contributing to butt wink).

I don't advise stretching immediately before your workout, but if you do this after your workout and maybe once more during the day you should feel more mobile during your workout.

Also, a neat trick I learned from a Bret Contreras video, is to squeeze the glutes hard at the bottom (takes practice). First, try it while in the squat stretch. Sometimes butt wink is caused not by immobility, but by the femur coming into contact with the pelvis, so the lumbar region has to flex to allow continued range of motion. Contracting the glutes pulls the head of the femur back away from the pelvis just enough to allow a few more degrees of motion.
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  #454  
Old 11-14-2013, 02:34 AM
Gregsimo Gregsimo is offline
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11-13-2013
Starting Strength Workout 15
Squats
44x5x2
82.5x5
126.5x3
170.5x2
214.5x5x3

Bench Press
44x5x2
55x5
93.5x3
121x2
137.5x5x3

Deadlift
99x5x2
148.5x3
214.5x2
253x0 Didn't attempt any working weight.

Squats felt solid again today, more power out of the bottom than in previous sessions.
Bench press was still easy, happy to keep plodding along and adding 5.5lbs to it until it sticks. Deadlifts were horrible. After the 3rd warmup set my back felt like it was on fire. It subsided, then i did my final warmup and the same thing again. Get the feeling its spinal so i may need to take a few days out. Same thing I felt after my workout last time round. It's ok after squatting but the moment i start even grabbing a 20kg plate to put on the bar, carrying that results in a burn in my lower back/periformis region. Going to contact the doctor tomorrow and seek some advise.
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  #455  
Old 11-20-2013, 02:11 AM
Gregsimo Gregsimo is offline
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So i've been the doctors and was advised to take a week or 2 off from training completely and go on lighter duties in work but not rest totally to allow my back to heal but maintain strength and flexibility. Most likely cause of the pain was over use of my spinal erectors, no red flags on any of the tests to indicate issues with nerves or spinal injuries.
Feeling much better now with no pain at all. Green light from the doctor to train again.

Having discussed this issue with a PT who coaches my mate i've been advised to reduce my squatting frequency to twice per week, with a decrease in weight while i perform mobility work to fix my pelvic tilt which occurs at the bottom of the squat. Also he has said that my job (heavy lifting) isn't helping and I should take extra care on form doing deadlifts and rows.
So based on this i'm going to jump straight to a 4 day split.
Day 1: OH press
Day 2: Squats
Day 3: Rest
Day 4: Bench
Day 5: Deadlift
Day 6: Cardio
Day 7: Start over.

I'll be starting off with minimal volume of 1-2 assistance exercises per workout.

So:
Day 1: OH press 3x5
Upright Rows 3x8
Dips or CGBP 3x10

Day 2: Squats 3x5
Front squats 3x8
hyper-extensions 3x10 or GHR's once i figure out a way to do them in our gym with no GHR station.

Day 4: Bench Press 3x5
Incline Bench 3x8
Dips BWx? (yet to see how many i can do)

Day 5: Deadlift 1x5
Chins/pullups 3xF
Pendlay rows 3x8

Cardio = Stationary bike sprints HIIT.

All assistance exercises are to support the main lifts in gaining strength. I'll be gearing this more towards hypertrophy by varying rep ranges once i'm happy with my 5RM for the main lifts.
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Last edited by Gregsimo; 11-20-2013 at 02:14 AM.
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  #456  
Old 11-20-2013, 08:31 PM
Gregsimo Gregsimo is offline
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11-20-13

OH Press

44x5x2
55x5
66x3
82.5x2
99x5x3

Upright Rows
40x8
40x8
40x8

Dips
BWx8
BWx6
BWx6

Felt weird doing anything other than squats, bench or deadlift.
OH press was solid up until a very slow bar on the final rep of set 3.
Nice light weight to start on upright rows. Surprised myself with my initial strength on dips, given I'm heavier than I've ever been (174lbs) and managed 8 reps.
Squats tomorrow. Dropping down to 40% of my last 5RM to build back up and concentrate on form. If I don't get any depth improvements in alleviating 'butt-wink' within the next 3 weeks I'll be doing box squats. Focus on core stability and mobility exercises away from the gym to help with this. I'll upload a video of my squat form as I progress.
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  #457  
Old 11-24-2013, 12:25 PM
Gregsimo Gregsimo is offline
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11-21-13

Squats
44x5x2
55x5
77x3
104.5x2
132x5x3

Front Squat
66x8
66x8
66x8

Hyper-extensions
BWx10
BWx10
BWx10

Concentrated on form when squatting, no video as my phone battery died. Next workout i'll record a set with just the bar, another warmup set then each working set to check form.

-------------------------------------

11-23-2013

Bench Press
44x5x2
55x5
77x3
104.5x2
132x5x3

Incline Bench
66x9
77x8
77x8

Dips
BWx7
BWx5
BWx4

Solid stuff.
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  #458  
Old 11-26-2013, 01:19 AM
Gregsimo Gregsimo is offline
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11-24-13

Deadlift
88x5x2
110x3
132x2
154x5
176x5

Wide grip Pullups
BWx5
BWx4

Chins
BWx4
BWx3

Pendlay Rows
132x8
132x7
132x7

Form felt a bit more snappy on deadlifts, better finish on reps. Focus was on tightness off the ground and keeping my back at the same angle off the ground then driving my hips through once the bar passes my knees.
Chinups and pullups were tough. Biceps were pretty taxed by the time rows came along.
Crazy *** DOMS in my biceps today!

--------------------------------

11-25-13

Cardio

HiiT Sprints. Road bike on a turbo trainer.
(20 second sprints +60 second slow pace) x 5

Having a proper road bike with a turbo trainer at home meant that I didn't have to leave the house to do cardio.
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Last edited by Gregsimo; 11-26-2013 at 01:33 AM.
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  #459  
Old 11-27-2013, 11:26 PM
Gregsimo Gregsimo is offline
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11-26-13

OH Press
44x5x2
55x5
71.5x3
88x2
104.5x5x3

Upright Rows
50x8
50x8
50x8

Dips
BWx8
BWx5
BWx4

OH press went up easier than the last time i did 104.4x5x3.
Upright rows felt good. I'm using a wide grip on these to put more emphasis on my shoulders than my traps. Dips were solid for the first set but then i fatigued.

-----------------------------

11-27-13

Squats
44x5x2
66x5
99x3
110x2
143x5x3

http://www.youtube.com/watch?v=eLOAW8plW1s

Front Squats
88x9
88x9
88x9

Hyperextensions
BWx10
BWx10
BWx10

Squats felt ok, My pelvic tilt occurs about 10 degrees above parallel and my hip drive still looks off compared to what it used to be. Watching my feet I seem solid enough in that my weight is on the outside and my heel. I'm hoping that the extra flexibility work i'm doing after each workout and at home 2x a week on top of squatting will help improve me to a working depth as due to previous knee problems I refuse to squat parallel or above. If after time I cant improve my form to squat to depth safely then i'll box squat.
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Last edited by Gregsimo; 11-28-2013 at 01:47 AM.
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  #460  
Old 11-28-2013, 03:49 AM
arian11 arian11 is offline
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I think you are sitting back too much causing that pelvic tilt. Your femur is like a pendulum. It's going to move like a curve with a certain point, around 90 deg, being the farthest distance. Thus your hip has to curve back towards your knee after that point. Whereas, I think if you let your knees go forward alittle more and you squat down rather than back, you should have less pelvic tilt. Don't know if any of that made sense.
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