Training details don't matter too much for this period. Was doing a set of 5 back squats in Washington DC on Monday the 9th, in a fatigued state, and coming off a pretty emotional personal period the previous day involving my ex wife and wife. Not great. Was doing 325, which was a PR. Second set of 5, last rep was bad, a bit of good morning, leaned to the right, pulled on my SI joint on the left. Racked it, was like what the hell just happened. Walked it off and then did the 3rd set of 325, no issues, better focus, but thought something was a bit off. I then went to deadlift. Like an idiot, I pressed on. Deadlifts were feeling fine. Got to the top set of 5, 365, another PR. On the 2nd rep, locked it out and felt a little "pop" near the SI on the left side. This is an old issue area. I immediately cut the workout.
Rolled around for two more days in DC, didn't do much, lot of stretching, long plane ride back, survived it ok. Left hip and SI were not great, but I also knew that what had likely happened is my right side locked down, and the left side turned off, feeling pain on the left side but more likely the real problem was the right side. Had 2 chiro appointments last week, those helped. Did a bit of training, and then Saturday felt like I could go just a little bit. On a backsquat with 185 on the 5th rep felt the left SI "grab" again. Slept like shit on Saturday night. Pissed off.
Today on Monday the 16th, took another long walk (those are feeling great) in the morning, push-ups, pull-ups, and some body squats practicing the SS squat position, all felt fine. Had an amazing session with my acupuncturist / bodyworker where we we went to town on all the troubled areas. Immediate relief. Also had another good chiro appointment this evening. I am back on track, but am going to keep to body weight for the rest of this week. We head to Hawaii on Sunday for a week. There is a gym there. I am going to dial it seriously back, I mean way back, on the loads and work on form. I have continued to study and re-study the SS Blue Book and can see a number of things I can do better with the squats in particular. I am hoping to get back to 225 quickly (confident I will) and then go back to adding 10 lbs to the bar each session, really focusing on hip drive, hitting the hole and driving the ass straight up. No pausing and messing around in the hole. I also need to work on the bar path. Can't let it move forward like things started to do when I got to squatting 320.
Monday, December 16, 2019
Saturday, December 7, 2019
12/6/19 Saturday December 7, 2019 (Variety)
8:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
11:45am- Training session - variety
DB 20kgs OH PR x 5
5x:
Pull-up x 2
Push-up x 10
DB 32kgs farmer carry x 2 mins
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12;00pm - Complete
Notes - Had to go very quick to catch a flight today to DC. Going to see my brother Nick and walk around DC and see the monuments tomorrow, very excited. My hip flexors are on fire on the plane, it sucks. Hopefully walking around feels good and loosens things up.
11:45am- Training session - variety
DB 20kgs OH PR x 5
5x:
Pull-up x 2
Push-up x 10
DB 32kgs farmer carry x 2 mins
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12;00pm - Complete
Notes - Had to go very quick to catch a flight today to DC. Going to see my brother Nick and walk around DC and see the monuments tomorrow, very excited. My hip flexors are on fire on the plane, it sucks. Hopefully walking around feels good and loosens things up.
12/6/19 Friday December 6, 2019 (BB Squat, Powercleans)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Powercleans
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 5
275 x 2
295 x 1
work sets
320 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 3 sets
145 x 3 x 3 sets
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - BB Squat, Powercleans
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 5
275 x 2
295 x 1
work sets
320 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 3 sets
145 x 3 x 3 sets
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.
Wednesday, December 4, 2019
12/4/19 Wednesday December 4, 2019 (DB 32kgs CL+PPR)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 32kgs CL+Push Press
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
DB 24kgs CL x 5 Push Press x 5
20 minutes:
DB 32kgs CL x 5 Push Press x 5 - 4 sets
DB 32kgs CL x 4 Push Press x 4 - 2 sets
DB 32kgs CL x 3 Push Press x 3 - 3 sets
Total of 37 DL and Push Press
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Was pretty challenging this morning. Left tricep and forearm / elbow was a little "off" and I had to more or less monitor that throughout the session. Some good body work will help. Just need a good soft tissue session. Been training hard lately for sure. Legs are starting to feel normal again after the Squat Camp on Saturday.
6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - DB 32kgs CL+Push Press
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
DB 24kgs CL x 5 Push Press x 5
20 minutes:
DB 32kgs CL x 5 Push Press x 5 - 4 sets
DB 32kgs CL x 4 Push Press x 4 - 2 sets
DB 32kgs CL x 3 Push Press x 3 - 3 sets
Total of 37 DL and Push Press
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Was pretty challenging this morning. Left tricep and forearm / elbow was a little "off" and I had to more or less monitor that throughout the session. Some good body work will help. Just need a good soft tissue session. Been training hard lately for sure. Legs are starting to feel normal again after the Squat Camp on Saturday.
Monday, December 2, 2019
12/2/19 Monday December 2, 2019 (BB Squat, DL)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - BB Squat, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 4
work sets
255 x 5 x 3 sets (80% of 315)
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
355 x 5 hook grip went well somewhat surprised
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Legs seriously beaten from the squat camp on Saturday, so I knew going into this I was going to back off on the squat. I went with about 80% of my recent work sets, same weight as paused squats from Saturday. Video indicated I was hitting much better depth than before I went to the camp, so that is good. I know that is what I have to concentrate on. I will admit it was tough to get down there, I am hoping things feel better on Friday the next time I squat and try to move up to 320 for the work sets. As far as the deadlift goes I was pleasantly surprised - no issues and 355 went up 5 times, with the hook grip, PR. That was great.
7:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - BB Squat, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 4
work sets
255 x 5 x 3 sets (80% of 315)
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
355 x 5 hook grip went well somewhat surprised
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Legs seriously beaten from the squat camp on Saturday, so I knew going into this I was going to back off on the squat. I went with about 80% of my recent work sets, same weight as paused squats from Saturday. Video indicated I was hitting much better depth than before I went to the camp, so that is good. I know that is what I have to concentrate on. I will admit it was tough to get down there, I am hoping things feel better on Friday the next time I squat and try to move up to 320 for the work sets. As far as the deadlift goes I was pleasantly surprised - no issues and 355 went up 5 times, with the hook grip, PR. That was great.
Sunday, December 1, 2019
11/30/19 Saturday November 30, 2019 (Squat Camp review Next Level Barbell Milwaukee OR)
10am - Start of Squat Camp at a Starting Strength affiliated gym Next Level Barbell in Milwaukee, OR owned by Jordan Stanton
Had an amazing time at this Squat Camp and I would do another one of these in a heartbeat. Following the Starting Strength method, Jordan and his guys took about 9 of us through the paces for 5 hours until 3pm. We did a section on bio-mechanics, technique on the squat, and had some long sessions at the end on Programming and an open Q&A for over an hour which I thought was awesome.
For work sets I worked up to 4 sets of 315lbs x 5 reps. Never squatted this weight for even one rep. Proud of that effort.
We backed off with 2 sets of "paused" squats at 80% which for me was 255lbs, x 5 reps.
Bottom line the biggest technique takeaway for me was less about technique and more about just knowing know where "depth" is. I was not hitting depth in training on many of my squats, and I realize that now. I was going to parallel but need to get below it. I know where that is now and I was getting drilled on it during the session.
The other piece was breathing through the mouth, not just nose, and taking in way more air. That was a big learning point as well.
Watching some of the other lifters was helpful too.
Other than that, I have definitely already fixed the bar and wrist positions coming into the training, those were not an issue whatsoever, so that is encouraging.
We worked hard. I now know what it is like to truly work hard in a squat, and I can take this with me into my own training sessions. I definitely realize there is another level I need to get myself into when entering that garage and putting the plates on the bar.
3pm - End
Had an amazing time at this Squat Camp and I would do another one of these in a heartbeat. Following the Starting Strength method, Jordan and his guys took about 9 of us through the paces for 5 hours until 3pm. We did a section on bio-mechanics, technique on the squat, and had some long sessions at the end on Programming and an open Q&A for over an hour which I thought was awesome.
For work sets I worked up to 4 sets of 315lbs x 5 reps. Never squatted this weight for even one rep. Proud of that effort.
We backed off with 2 sets of "paused" squats at 80% which for me was 255lbs, x 5 reps.
Bottom line the biggest technique takeaway for me was less about technique and more about just knowing know where "depth" is. I was not hitting depth in training on many of my squats, and I realize that now. I was going to parallel but need to get below it. I know where that is now and I was getting drilled on it during the session.
The other piece was breathing through the mouth, not just nose, and taking in way more air. That was a big learning point as well.
Watching some of the other lifters was helpful too.
Other than that, I have definitely already fixed the bar and wrist positions coming into the training, those were not an issue whatsoever, so that is encouraging.
We worked hard. I now know what it is like to truly work hard in a squat, and I can take this with me into my own training sessions. I definitely realize there is another level I need to get myself into when entering that garage and putting the plates on the bar.
3pm - End
11/29/19 Friday November 29, 2019 (DB 24kgs CL+PPR, Jerks)
Training in Portland, OR over the Thanksgiving break
8:15am- Training session - DB 24kgs CL+Push Press, CL+Jerk
24kg OH hold x 1/1
24kg PR x 1/1
24kg Sq x 1/1
DB 24kg OH hold x 1
DB 24kg PR x 1
DB 24kg SQ x 1
DB 24kg BU CL x 1
24kg SW x 10
DB 24kg SW x 5
5x:
DB 24kgs CL x 5 Push press x 5
3x:
DB 24kgs Jerk x 10
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
rolling
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Got some training in outside the hotel Leah and I stayed in at Lloyd Center while visiting my family over Thanksgiving. Good, fun session with the bells, just being creative and focusing on overhead work and conditioning given the Squat Camp planned for tomorrow.
8:15am- Training session - DB 24kgs CL+Push Press, CL+Jerk
24kg OH hold x 1/1
24kg PR x 1/1
24kg Sq x 1/1
DB 24kg OH hold x 1
DB 24kg PR x 1
DB 24kg SQ x 1
DB 24kg BU CL x 1
24kg SW x 10
DB 24kg SW x 5
5x:
DB 24kgs CL x 5 Push press x 5
3x:
DB 24kgs Jerk x 10
got in 8 sets, plus 3 x 2, and 2 x 1, for a total of 40 DB CL+Jerk up from 35 last week
rolling
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Got some training in outside the hotel Leah and I stayed in at Lloyd Center while visiting my family over Thanksgiving. Good, fun session with the bells, just being creative and focusing on overhead work and conditioning given the Squat Camp planned for tomorrow.
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