I've been keeping a log over at SS...blah, blah, blah. We all know why I'm here and not there anymore.
So my training has been sporadic due to life issues, and I've been suffering because of it. While I've missed several training days over the past few months, I've been going 2-3 times a week for the past few weeks. I'm giving it to the end of this month (July) before I try something different.
This change comes after a lengthy process of trying to figure out the root problem which, I think, has to do with my inability to properly recover. I'm weak and had a best squat of 290x5x3 and have been sliding downhill for some time. I last struggled with 255x5x3. Deadlifts are on the decline and upperbody work is stagnant or slightly improving.
I'm hoping some of you guys/gals have seen this problem before and can help me out. It's quite frustrating.
Current stats:
27yrs old
220lbs
17-19% bf
5' 11"
Sleep getting better; still not eating like I should.
Here's my most recent session:
Squat: 45x5x1, 135x5x1, 185x5x1, 225x3x1, 255x5x3
Press: 95x5x1, 105x5x1, 155x3x1, 145x5x3
DL: 135x5x1, 225x3x1, 300x1x1, 270x1x1
This is from a recent best of:
Squat: 260x5x3 (not a PR)
Press: 160x3x3 (PR)
DL: 335x5x1 (PR)
So here we go. I'll do a couple more sessions like this one to see how I respond (I've been doing this since 2/2010) and then switch to something that allows for a bit more recovery.
So the two things that stand out to me about my training are eating properly and actually getting to the gym. Recently, I have been going 2-3 times a week and making 5lb jumps on my squat and bench while just deloading my press (145x5x3 felt really good). I'll make 5lb jumps from there.
I guess my question is on eating. I fluctuate between 220 and 225, and I'll admit my eating habits don't include a lot of protein. Is this really that important for making gains considering I'm clearly not lifting that much weight, and, I feel that, I'm nowhere near my potential.
I'm making gains on bench and the press is doing OK. It's the squat/DL, the really stressing lifts, that are backsliding. It seems like I'm training at a 9 to sometimes 10 on the RPE scale for squat/DL, so my immediate thought is that I'm lifting too heavy. But, again, my concern is to the why? Why have I backslid so much? It's like I'm locked at a weight under 300lbs... First I hit a wall at 275 now I'm hitting one at 255. I deload and then work back up only to stall again. Again, there have been times that I've missed a week or only went once, but probably 85% of the time, I've trained 2-3 times a week.
I doubt any of you feel like answering this one, or I haven't given enough info. I'm just trying to get my thoughts on e-paper and recorded for my own gain. Maybe someone will still have some thoughts on the matter.
7/22/10
Squat: 45x10x1, 135x8x1, 185x5x1, 225x3x1, 260x5x3
Bench: 45x8x1, 135x5x1, 185x5x1, 210x5x3
Power Shrugs?: 210x5x1, 275x8x1, 315x5x1, 375x5x3
Everything felt really good. For the first time my bench seemed relatively heavier than my squat. I called these power shrugs--I don't know--I set the bar on the pins and pulled, shrugging and getting on my toes. Double overhand to 315. Straps @ 375. Whatever they're called they felt good.
7/25/10
Squat: 45x10x1, 135x8x1, 185x5x1, 225x3x1, 265x5x3
Press: 95x5x1, 115x3x1, 150x3x3
DL's: 135x5x1, 225x5x1, 275x5x1
Squats felt good. No grind until the last rep of my last set.
Presses felt good, too. I wanted 5x3 but my 3rd rep on the first set felt like I wouldn't have made the 4th. I would've done 3x5 but the gym was closing soon.
I tried a modified-sumo (again) on the DL's. Still not for me. I need to focus on stretching my hamstrings b/c my back rounds in any position when setting up for the DL. Going to video some lifts to see where I'm setting my hips and how my back looks.
Overall a good day, but I feel like I'm riding a bike w/o training wheels for the first time - at any moment I might crash and burn. I do think bringing my stance in on the squat has helped tremendously. I guess I'd had "form creep" over the past few weeks. Apparently I'm stronger with a more narrow stance than wide (using high-bar).
7/27/10
Squat: 45x10x1, 135x8x1, 185x5x1, 225x3x1, 270x5x3
Bench: 45x8x1, 135x8x2, 185x5x1, 215x5x3
Leg raises: Resting on forearms, 12x2
My elbows flared up a little on the 25th and a lot last night after squatting. I thought I'd fixed this by switching to an Oly squat, but this always happens when I hit the 270's on squat. I'll try not to grip the bar so tight from now on. I think that may be what's causing the inflammation/pain.
Squat went up surprisingly well. I had a little trouble on my last two sets but my last rep of the 3rd set went up supa' fast like. Go figure.
Bench hurt. The weight was good, but my elbows made me uneasy. I had a guy give me a lift off for all my work sets. My first reps were all very ugly as I was unsure how the weight would feel on my elbows. Got every rep w/o assistance so I'll add 5lbs next time depending on my elbow situation. I'm getting close to PR territory so my earlier bicycle analogy is in full-effect now...
(07-29-2010 02:21 AM)jameson Wrote: [ -> ]Bench hurt. The weight was good, but my elbows made me uneasy. I had a guy give me a lift off for all my work sets. My first reps were all very ugly as I was unsure how the weight would feel on my elbows. Got every rep w/o assistance so I'll add 5lbs next time depending on my elbow situation. I'm getting close to PR territory so my earlier bicycle analogy is in full-effect now...
http://www.ampedtraining.com/community/s...hp?tid=332
(07-29-2010 03:07 AM)nisora33 Wrote: [ -> ]http://www.ampedtraining.com/community/s...hp?tid=332
Interesting. I took 600mg last night and 200mg this morning. Seems to have knocked out the pain. I remember last time this happened I couldn't so much as lean on a desk w/o my elbows hurting. I'll probably take 600-800mgs a day for the next few days. It's not as bad as it has been.
7/29/10
Squat: 135x10x1, 185x5x1, 225x3x1, 245x1x1, 275x5x3
Press: 95x5x1, 115x3x1, 150x5x2, 150x3x1
DL's: 135x8x1, 225x5x1, 295x5x1
Squats went really well. I mean really well.
Presses were OK. I didn't know I could squeeze so hard to get the weight over my head (on 2nd set). Shouldn't have kept lifting. Felt good though.
DL's: I'd been using a frog stance, but this time I widened a bit and raised my hips more. Felt really good. I had some serious pump in my low back. Good stuff.
I posed the question in an earlier post about the importance of protein given the relatively light weights I'm using. Well, I answered my own question. I've been eating probably an extra 80-100g more a day and have noticed the benefits. Now if I can just be consistent and get more rest, too.
8/1/10
Squat: 45x10x1, 135x8x1, 185x5x1, 225x3x1, 245x1x1, 280x5x3
Bench: 135x5x1, 185x5x1, 220x5x3
Squat felt good. Knees caved a little. Getting heavy.
Um...I pulled my hamstring on my last rep of bench. Guess that means I'm definitely putting my whole body into it. Almost lost the weight - motivation was not being embarrassed by laying unconscious.
Today was heavy, but I'd only eaten maybe 1000 calories for the day (if that). Didn't have much sleep over the weekend either. Also, I was in a rush. 45 mins or so.
(08-03-2010 01:46 AM)jameson Wrote: [ -> ]8/1/10
Squat: 45x10x1, 135x8x1, 185x5x1, 225x3x1, 245x1x1, 280x5x3
Bench: 135x5x1, 185x5x1, 220x5x3
Squat felt good. Knees caved a little. Getting heavy.
Um...I pulled my hamstring on my last rep of bench. Guess that means I'm definitely putting my whole body into it. Almost lost the weight - motivation was not being embarrassed by laying unconscious.
Today was heavy, but I'd only eaten maybe 1000 calories for the day (if that). Didn't have much sleep over the weekend either. Also, I was in a rush. 45 mins or so.
1000 calories in one day? I'd start looking at people as a food source, and would need to contain myself from going cannibal. My wallet would also be open for business (e.g. buy expensive food from gym, feel sad afterwards).