Posted on August 24th, 2014
Monday, August 18th, 2014
Back Squat: 45X8, 135X6, 185X4, 225X3(added sleeves), 275X2(added belt), 315X1, 335X1, 355X1… 375X1X5
Back Squat (Down Sets): 275X8X2
1 Legged Leg Press: 140X12X3
Hamstring Curl Machine: 100X15/15/12
5 Burpies, 30 Side- Jumping Squats, 3 Rounds Time: 10:46
Tuesday, August 19th, 2014
Bench Press: 45X8, 95X6, 135X4, 175X3, 195X2, 210X1… 225X2X5
Bench Press (Down Sets): 185X6X2
Free Hanging Triceps Dips: 8/7/7
Barbell Row: 165X10X3
Standing DB Bent Over Reverse Flys: 10X15X3
DB Hammer Curl: 20X12X3
Wednesday, August 20th, 2014
Front Squats: 45X8, 135X5, 185X3, 225X1(added sleeves)… 245X4X3
Wide Pull-ups: 5/4/4/4/4/3/3/3
Back Extension: 25X4
V-Sit: 15/12/10
Thursday, August 21st, 2014
Bench Press: 45X8, 95X6, 135X4, 175X2, 195X1… 210X3X5
Bench Press (AMRAP 165lbs): 8 reps
Wide Grip Upright Row: 75X12/12/10
Seated DB Overhead Press: 35X12/12/10
Cable Triceps Extension: 42.5X15X3
EZ Bar Curls: 45X15X3
Saturday, August 23rd, 2014
Front Squat: 45X8, 135X5, 185X3, 225X2(added sleeves), 255X1… 275X2X2
Split Squat: 20X3
Chin-ups: 7/6/5/4/4
Back Extension: 25X3
Abs: 20X3
* Had to wait over an hour for a squat rack… BRUTAL!
Here’s a video of Monday, Tuesday and Saturday’s main lifts:
Overall, this week was successful! I was able to get through everything with minimal pain in both my back and left knee.
When I was squatting on Monday, every set felt heavy on my back and I had a slight forward tilt, but moved the weight decently. On my last set I figured something out that made a world of difference. It’s become apparent that I’ve been extremely lazy using the belt, my breathing was extremely shallow for the first 4 sets and I wasn’t pressing against the belt like I’ve done in the past. On my 5th set I took a belly breath and pressed against the belt and the weight flew up faster than any of the other sets. Unfortunately, my phone died and I missed the video of the last set… next time.
On Tuesday, I hit a PR for multiple sets, I’ve never moved 225lbs so smoothly and for doubles @ that! My last set and rep was rough because Jason’s headphones fell into my eye and was slightly distracting, but I still managed to muscle it up!
Wednesday was an easy day and I had my first physio appointment right after I front squatted. The appointment was more useful than I thought it would be and also extremely overwhelming. Obviously, it was noted that I was extremely tight from head to toe which is normal, but there were a few things that stood out when she did the testing. My L5 is slightly pushed in and anteriorly rotated which is causing extreme pressure on my ass back, which I already knew but she told me some other interesting factors. With my current exercise routine, I’m almost always in extension, which allows minimal movement in my mid back (L1-L3), which means all the movement happens in my lower back, so the pressure is always held in my lumbar spine region. My TA (transverse abdominus) has troubles activating which explains the epiphany I had on Monday while squatting and needs to be isolated in order for it activate and work efficiently. What I got from the appointment was a confidence boost, I was very worried this pain was going to be irreversible but in reality I just need to stretch and strengthen certain areas more frequently by doing isolation and “simple” stretching. I’ve been doing these exercises for the last 2 days and my pain has already decreased substantially and I can’t wait to see what happens over the next few weeks.
On Thursday, I was a bit nervous going into bench since I didn’t have a spot and I was literally the only person in the gym. I was going for 210X3X5 which I’ve never done before and without a hand-off or a spot it was intimidating. My warm-ups felt great and I managed to get through each set without grind, which in itself was an accomplishment. I know for next week I will have a spot and I’m positive the weight will move more fluently. My down set was a disaster, and super shaky but I know it was because this was the first time I didn’t have a spot in what feels like forever and I was more fatigued than usual. Again, this will go better next week.
Friday I took off since I had an ultrasound and acupuncture on my back. I was feeling fatigued, drowsy, achy and unstable, she suggested I should not do any vigorous activity and I was suppose to front squat heavy so I decided to play it safe and push the workout to Saturday.
Saturday went well, front squats felt strong. Previously, I hit a 245X3 front squat and that’s the most I’ve ever front squatted, this is a significant improvement and I’m excited to see what I end up hitting next week for a single! (Note to self never workout on a Saturday afternoon ever again, the gym was packed and I waited what felt like forever for a squat rack).
Overall, this was a successful week and I’m looking forward to taking on next week!
ALYSSA SMITH 