Back is up to I'd say 75%, however rather than rush it I've just decided to do light squats, pressing and upper back for a week or so and leave the pulls. So yesterday did some high rep squats, my triples week of 5/3/1 and some upper back work. Gonna press tomorrow and will leave the assistance just to keep fresh, then pick up on week 1 of this same cycle again.
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
It's nowehere near as bad as it could have been, but gonna play it safe have a pressing only week and come back at it fresh in 7 days. I also rested from martial arts this week, first week off in 8 months, hope my body realises how privileged it is!
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
Sprinterval pryamid 15% Incline, 30s work 90s rest
4.5km/h->14.5km/h x 10
Back feels up to 80% but still just did a filler workout. Squats felt light, moved grip out a little and kept a neutral head position. Focused on head back into the bar, knees out and chest up. Starting to find the groove on squats now. Pressing felt strong, should have got 5 on last set but didn't get my head under the bar. Was supposed to do 27kg assistance for chins but couldn't get the pin in the stack so had to leap to 23kg, didn't feel too bad but split the sets up into 4's, last set into 2 6's, will just do sets across next time. As for the sprints, well I was pissed because I haven't trained any skill this week so though I'd do 6 intervals on the treadmill. Got to 5 and was feeling good so knocked it up to 8, then to 10. Surprised I could do this as I've never managed it before, felt good to get some anaerobic work in and clear out the pipes so to speak. I reckon another week of filler workouts and if next Sunday my back feels good, jump back to the start of my SST plan. Essentially this will have been a long deload, but I've still not had a "rest" week since December. I'm aiming for Keo levels of workrate!
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
Very short workout. Was training with a partner who was doing bench and close grip so had no time for squats, and my back was feeling odd anyway. Not painful, in fact way looser, but I think that was the issue, still did Agile 8 and felt good though. Bench was great, set a rep PR at this bodyweight on last set. Then did some rows which I will always love dearly. 5/3/1 Press day on Thursday then back to fullworkout from Sunday. Notes:
Gonna do warmups always starting with an empty bar and work up to the Wendler prescribed warmups. I feel better doing this and it only takes a couple minutes..
When I get paid, I'm buying some deadlifting shoes, some chalk and a Zulu belt. I always said I'd lift 100% raw for more carryover into MMA training, but strength is fucking strength at the end of the day, and if your belted numbers go up your raw numbers go up. I want to protect my back as much as possible and these three items more than any other can be seen as safety equipment. Plus they're cheap.
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
Chins BW
5 from a strict dead hang, face width pronated grip
Back feels better. Did a reverse squat yramid to see if I could handle it, zero back pain and all reps felt good. Not scientific or well thought out in anyway but it shows I cna handle decent weights. Press was fine, could have got 4 left one in the tank, then chin stations were busy so did some strict barbell curls for the girls, harder than you'd think with strict form, gonna do these either after cleans probably on my spare day. Then did some tough chins, could only do 3 at one point so making progress.
At least with this back injury I've accelerated through a bench and press cycle on 5/3/1 and can now move forward, repeat the cycle for deads and squats and keep pushing the presses - pun definitely intended. Now for some pictures of the carriers of XY chromosomes:
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
Last edited by Obscure Terror; 11-08-2012 at 12:12 PM.
Cheers man, looking forward to hitting some PR's in the squat, but main thing is to pull some heavy deadlifts! Was my strongest lift now my weakest, this will not stand in the eyes of Crom.
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
Shit day, two fails, deloaded by 15kg on squats and 10kg on bench. Did some lower sets to get same volume of work in as I would have done if I'd been at the lower weight all along. Assistance was fine but need to keep back locked and hammies stretched on RDL's.
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
Last edited by Obscure Terror; 11-14-2012 at 04:00 AM.
Finally some success. Deadlift rep PR, press wasn't easy but not a killer, lowered Front Squat and close grip training maxes to give me some leeway and killed the chins, I reckon I can get 3x12 next time. What's new? I'm not doing IF or Warrior Diet anymore, I'm eating when I'm hungry and eating clean. Amazing the difference fuel (food) makes.
__________________
A man chooses, a slave obeys.
My 5/3/1 log - http://www.sherdog.net/forums/f49/existence-punishment-5-3-1-full-body-w-power-cleans-burpees-2079087/
