2014-04-30 training log

Based upon Paul Carter’s LRB-365 and Base Building

  • Squat
    • BW x 10
    • BW x 10
    • bar x 5
    • bar x 5
    • 135 x 5
    • 185 x 3
    • 225 x 1
    • 265 x 1
    • 295 x 1

That’s all I did. Work my way up to determine a good every-day-max. I had been doing 285 and it felt a little struggle last week, but this week… I just felt good. Perhaps the lesser work, but I think it’s also in part due to the belt. See, I’ve been lifting belt-less for many months but recently started using it again on my heavier sets. I’m remembering how to use it, and finding that gee… I haven’t been getting as full-body-tight as I should be getting. Today’s big cues were “body tight” and “speed”. I made sure my grip on the bar was white-knuckle, that my upper body was tight too. The belt really helps with that feedback, more than I realized. Then I made sure I went down fast (not an uncontrolled drop, no bounce at the bottom), but that it wasn’t a slow lowering… get down, then power back up. I think between the tight and speed, that helped me get the 295 easily. I consider that good. I do feel I could have pushed harder and ground out a higher 1RM — I think 305 was in me for a grinder. But this isn’t about a grinder, it’s about an EDM. The 295 felt good enough to call it quits.

I am still bummed to see how much strength I’ve lost. But between the poor diet plan and then the injury, some loss was inevitable. Still, this is only 20# away from my best of 315, so that’s not bad at all. Frankly if I work this all right (thinking 6 weeks mass building, 9 weeks base building, then the 5 week short-cycle), I don’t see why I shouldn’t get my 20# back… maybe a little more.

Anyways, I’m going to take the rest of this week and all of next week off. I’ve started getting more rest in terms of pure sleep but also the lack of lifting is less stress on my body. I can already feel improvement, especially in my legs and left ankle. I want to focus on as much rest and recovery as possible. If I know what’s good for me, I will still do something at home, like foam roll, stretch, some bodyweight exercises (e.g. deep knee bends, push ups, etc.). But the key is rest.

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