2013-01-21 training log

I had the energy, but not sure I had the strength.

Wendler 5/3/1 program, cycle 16 (mark 2), week 2

  • Work Set – Deadlift (working max: 355#)
    • 1x5x145 (warmup)
    • 1x5x185
    • 1x3x215
    • 1x3x250 (work)
    • 1x3x290
    • 1x6x325
  • Assistance – Good Mornings
    • 2 x 12/9 x 105 * (see below)
  • Assistance – Pull throughs
    • 5 x 15 x 130
  • Assistance – Pulldown Abs (kneeling)
    • 5 x 15 x 130
  • sled drags
    • 10 runs, 75 yards each
    • 75# on the sled
    • 30 seconds rest every other run
    • attach sled around hips, walk forward with large, purposeful strides
  • Foam Rolling

I pretty much deprived myself of carbs all weekend, until last night. Went to a local Mexican place, ate lots of beef and chicken, onions, peppers, tomatoes, spanish rice, a little bit of refried beans (I’m not big into beans), a small basket of chips and salsa… then we went to the local frozen custard stand and I had a nice bowl of pistachio frozen custard. Yes, I enjoyed carbs. 🙂 Consequently, I felt pretty energized this morning. I didn’t feel flat at all, nor overly hyped or anything. By the end of the workout I didn’t feel drained either. I’ll take this all as a good sign.

Meantime, I’m assembling my order from TrueNutrition.com and will have a blog post of random thoughts on that later (probably tomorrow).

As for the lifting itself.

The deads were alright. I find my form is going to shit on my heaviest set, my legs straightening out more than they should before the bar even leaves the floor. But I am happy that all my lighter sets are having the stricter form. So this is alright. My current deadlift PR is 340# for 4 reps. Doing the math, 6×325 is on track to be on par with that. But I’ve done 330 for 7 reps in the not-too-distance past so… I dunno, feeling a little weak, but then so many changes in other areas of life be it diet or technique or whatever, so Daub, just deal with it. My goal is to get (at least) 5 reps at 340# — beat my PR. I will NOT let this weight crush me — I will crush this weight.

On the Good Mornings… I had to stop. My right knee has been nagging me. I don’t know what it is, but it does have me slightly concerned. Unstable? I’m not sure quite what it is, but I feel it all the time. Just simple things like walking around, up and down stairs, I think it’s “lateral” forces more than anything. On the GM’s I was feeling it, then noticed my toes pointed slightly out thus my knees went that way too. I pointed my toes straight forward and the pain went away. Pain was also only happening when I was all the way down. So…. yeah, lateral forces? I’m not sure what’s up, but I’m getting to a point where I may head to the doctor to get it looked at. I’m just afraid tho they’ll scan it, see nothing wrong, and send me home and the only thing I’ll have is a lighter wallet.

So I stopped the GM’s early and just did lighter pullthroughs and such. Everything else felt fine, if a little light. Even the sled drags weren’t as taxing as I expected them to be after all that deadlifting. *shrug* But again, I didn’t feel like overdoing it.

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