houzi wrote: ↑Wed Feb 08, 2023 8:12 pmLateral hip drops are a movement i saw Chris Bridgford doing in a video to rehab lateral quad pain so figured i would try them. They hammer almost the exact area i need to hit, but no discomfort like the wide stance squats.
I couldn't find the video you're referring to, but I'm assuming you mean these:
And if so, you might feel them in the morning. And the day after, too.
No these are very different. Theyre from a standing position. This is the video:
Ah! Gotcha.
I've been trying to figure out how to incorporate a variant into my own sessions.
I remember asking Trevor Jaffe about the issue he was trying to resolve about a year ago.
Here's hoping.
ETA: Thanks, dude! I watched the rest of the video, and saw he was demonstrating some hip flexor strengthening movement(s) as well. This looks very helpful for my own situation.
No problem mate, hopefully these help you along. And hopefully they help me too!
houzi wrote: ↑Wed Feb 08, 2023 8:12 pmLateral hip drops are a movement i saw Chris Bridgford doing in a video to rehab lateral quad pain so figured i would try them. They hammer almost the exact area i need to hit, but no discomfort like the wide stance squats.
I couldn't find the video you're referring to, but I'm assuming you mean these:
And if so, you might feel them in the morning. And the day after, too.
No these are very different. Theyre from a standing position. This is the video:
Ah! Gotcha.
I've been trying to figure out how to incorporate a variant into my own sessions.
I remember asking Trevor Jaffe about the issue he was trying to resolve about a year ago.
Here's hoping.
ETA: Thanks, dude! I watched the rest of the video, and saw he was demonstrating some hip flexor strengthening movement(s) as well. This looks very helpful for my own situation.
No problem mate, hopefully these help you along. And hopefully they help me too!
I think that a lot of folks -- myself included -- are waiting to see how you bounce back from the ailments. Because you will.
I'll be keeping an eye on your log to see how things play out.
OK so it seems that my pec is coming back together! No discomfort or tightness compared to Wednesday. My initial goal was to just get up to 60kg but that felt good enough that I was confident to use 70kg. So it seems that I am on the mend a little faster! Very happy with that. Tried out Guillotine Press, I think that will become a staple in my training, either as an accessory movement or even just in my warm ups.
Next week I will possibly very very tentatively resume some structured training, but treat it almost like a deload week. Moving forward I intend to keep my current training split of Bench day, Squat day, Secondary Bench day, Deadlift day. Ill continue to use the 5RM approach ive been using recently since I really enjoyed that approach but I wont be alternating with variations. Ill just try to build everything back up pain free.
However, when that starts to stall Ill switch to alternating Heavy Bench and a bench variation on day 1, alternating Heavy Squats and Deadlifts on day 2, and then have a day 3 just be a very light accessory day, maybe a day 4 for extra "stuff". Im going to be very busy over the summer/autumn so that should line up well.
Pec seems to be back in action. Zero discomfort whatsoever. 130kg x5 felt very comfortable, but wanted to stop it there.
However...... my left quad feels much more uncomfortable now. I dont even know what is causing this pain, thats the most annoying thing. No idea if i will squat tomorrow or not. Perhaps ill just bench again wednesday, and completely ignore my own advice about frequency in the post above this one.
So I woke up today and my quad felt "ok" so decided to go ahead and squat. Warmed up a lot beforehand, that made some of the discomfort dissappear. However during the working sets past 60kg I still felt that it was there, which made me a little nervous. I think some of the quad pain is caused/exacerbated by leg drive on bench so perhaps ill change my set up there, or at least do some more lowerbody warm ups prior to benching.
Pec feels solid. I think its back in business! Quad is still giving me grief, but if i warm it up with lateral hip drops and bodyweight DEEP wide stance squats it feels better. So I at least have some tools to fix the problem.
Didnt feel like doing much more than this. Hip still feels a little achey, not really sure what my plan is for next week. My mind and plans are all over the place.
Tricep Pushdowns:
band x lots
band x lots
band x millions
Band Pull Aparts:
band x30
band x30
Bicep Curls:
band x a few
Tentatively starting Nuckols 3x Int Med Bench Press program. No pec pain or discomfort, and strength seems to still be there. Just did some band stuff afterwards. Quad feels ok-er, but ill probably not squat or deadlift at all this week, just some light lower body stuff. Saw some clips of Canadian powerlifting nationals... I really want to try equipped bench press... that looks fun. Maybe I should splurge on a higher grade slingshot?
houzi wrote: ↑Mon Feb 20, 2023 1:12 am
Bench Press:
127.5kg x5
127.5kg x5
127.5kg x5
127.5kg x5
127.5kg x5
Tricep Pushdowns:
band x lots
band x lots
band x millions
Band Pull Aparts:
band x30
band x30
Bicep Curls:
band x a few
Tentatively starting Nuckols 3x Int Med Bench Press program. No pec pain or discomfort, and strength seems to still be there. Just did some band stuff afterwards. Quad feels ok-er, but ill probably not squat or deadlift at all this week, just some light lower body stuff. Saw some clips of Canadian powerlifting nationals... I really want to try equipped bench press... that looks fun. Maybe I should splurge on a higher grade slingshot?
Good luck man. Doing the Int/Moderate volume to start?
Today went ok. Im still doing wide stance BW squats and lateral hip drops to warm up my quads, It feels better. @SnakePlissken Yes, the Int Medium. I feel like if i can survive week 1 without injuring anything then the rest of it should go well. Everything has felt rather easy so far. Lets see how fridays AMRAP goes, might have a rep PR there if im good and healthy.
Well nothing hurts or aches today! Managed to hit a new 10RM (and 9RM) which spits out a rough E1RM of 179kg-182.5kg. Pretty happy with that. I will bump up my Max on the spreadsheet by 2.5kg, from 170kg up to 172.5kg.
Well nothing hurts or aches today! Managed to hit a new 10RM (and 9RM) which spits out a rough E1RM of 179kg-182.5kg. Pretty happy with that. I will bump up my Max on the spreadsheet by 2.5kg, from 170kg up to 172.5kg.
Damn good stuff. Almost 300lb x10 reps is no joke. Hopefully those weekly PRs keep coming for you!
Well nothing hurts or aches today! Managed to hit a new 10RM (and 9RM) which spits out a rough E1RM of 179kg-182.5kg. Pretty happy with that. I will bump up my Max on the spreadsheet by 2.5kg, from 170kg up to 172.5kg.
Damn good stuff. Almost 300lb x10 reps is no joke. Hopefully those weekly PRs keep coming for you!
Thanks man. It feels good to be slowly moving towards my goal. Next week the AMRAP weight is set at 137.5kg... There is a small chance that I could hit that for 9 reps for a new 9RM, which would be very nice. Im expecting week 3's AMRAP to tail off a bit, and ill likely sandbag that to keep some in the tank for the final week's "big" AMRAP (unless I go for a 1RM).
Well nothing hurts or aches today! Managed to hit a new 10RM (and 9RM) which spits out a rough E1RM of 179kg-182.5kg. Pretty happy with that. I will bump up my Max on the spreadsheet by 2.5kg, from 170kg up to 172.5kg.
Damn good stuff. Almost 300lb x10 reps is no joke. Hopefully those weekly PRs keep coming for you!
Thanks man. It feels good to be slowly moving towards my goal. Next week the AMRAP weight is set at 137.5kg... There is a small chance that I could hit that for 9 reps for a new 9RM, which would be very nice. Im expecting week 3's AMRAP to tail off a bit, and ill likely sandbag that to keep some in the tank for the final week's "big" AMRAP (unless I go for a 1RM).
I think sandbagging is probably a good idea. My first Int/Med block I hit like 8 or 9 reps on the 85% AMRAP and I went up 10lbs on my e1RM, but then I flatlined for a week or 2 after that. Looking back I felt it would've been way better an idea to go up a max of 5lbs (2.5kg) no matter what or just repeat if I didn't hit my rep goal.
Well nothing hurts or aches today! Managed to hit a new 10RM (and 9RM) which spits out a rough E1RM of 179kg-182.5kg. Pretty happy with that. I will bump up my Max on the spreadsheet by 2.5kg, from 170kg up to 172.5kg.
Damn good stuff. Almost 300lb x10 reps is no joke. Hopefully those weekly PRs keep coming for you!
Thanks man. It feels good to be slowly moving towards my goal. Next week the AMRAP weight is set at 137.5kg... There is a small chance that I could hit that for 9 reps for a new 9RM, which would be very nice. Im expecting week 3's AMRAP to tail off a bit, and ill likely sandbag that to keep some in the tank for the final week's "big" AMRAP (unless I go for a 1RM).
I think sandbagging is probably a good idea. My first Int/Med block I hit like 8 or 9 reps on the 85% AMRAP and I went up 10lbs on my e1RM, but then I flatlined for a week or 2 after that. Looking back I felt it would've been way better an idea to go up a max of 5lbs (2.5kg) no matter what or just repeat if I didn't hit my rep goal.
Yeah I think just taking a small jump regardless is the best approach. Im also thinking that after Week 4, essentially a Week 5, I will take a full deload, maybe do one session of something fun with a Slingshot, and thats it for the week. Ensure that im healthy for the next go around.
Tricep Pushdowns:
band x lots
band x lots
band x lots
Band Pull Aparts:
band x30
band x30
Pec Flyes:
2.5kg x millions
Everything is feeling good, no aches or pains, and all sets moved pretty comfortably.
I noticed on the Int Moderate Vol spreadsheet for Week 3 Day 1, that the back down sets are at 75% for sets of 8. Meanwhile the Int High Vol spreadsheet on Week 3 Day 1 has backdown sets of 8 at 70%. I may go for 70% next week just to keep things fresh and avoid grinding any reps.
houzi wrote: ↑Sun Feb 26, 2023 7:40 pm
I noticed on the Int Moderate Vol spreadsheet for Week 3 Day 1, that the back down sets are at 75% for sets of 8. Meanwhile the Int High Vol spreadsheet on Week 3 Day 1 has backdown sets of 8 at 70%. I may go for 70% next week just to keep things fresh and avoid grinding any reps.
Do 70%. It was a typo in the spreadsheet. The Hi and Advanced both show the 3x8@70%
I did the 75% the first time around and hit RPE 9/10/failure around 6 reps on those.
Bench press work all felt ok. This "sheiko-style" is very unusual to what im used to. Maybe around 7-8RPE on last set.
My quad is also feeling miles better. Wide stance BW squats and lateral hip drops have been a staple in every session's warmup. Seems to be paying off.
