A Top 40 Weightlifting Blog

Thursday, April 19, 2012


I am a broken and beaten man. They say that pain is weakness leaving the body. If that's true when I'm feeling better I'm going to be the Incredible Hulk. My left side is still hurting which is causing my back to tighten up. After squats on Monday my right hamstring is tight and sore. All day yesterday I had trouble walking up and down stairs. Needless to say, I had a very thorough warm up this morning.

Warm Up
Light Stretching.
Paused Squats - bar/8 reps, 135lbs/8 reps, 135lbs/8 reps.
Foam Rolling.
More Stretching.
Deadlifts - 135lbs/12 reps, 225lbs/12 reps, 315lbs/6 reps.

Power Phase
Deadlifts (high belt) - 4 sets/1 rep/405lbs, 4 sets/1 rep/455lbs.
*2 minutes rest after each set*

Pump Phase
Deadlifts (no belt) - 6 sets/6 reps/225lbs.
*2 minutes rest after each set*

I feel a bit better now that I'm pumped up. I'm sure I'll tighten up in a few hours and the hell will begin again. "Weakness leaving the body". All the weights were lighter today but I made sure there was a certain amount of dynamic effort put into all sets and reps. Working out was the best choice for today.


1 comment:

Tom said...

Sorry to hear about your nagging injury. However, misery loves company...

Yesterday I was doing my deadlift day (7x3, 1x2). I did my normal warmup and on my first set -- which went up pretty easily -- I felt a little twinge on the inside of my left thigh. Oh great. Took about five minutes and then tried another set. Fine going up but each one deteriorated coming down. The last rep was more or less a controlled collapse.

After another longish rest, I did three heavier singles which felt OK, but I noticed I was compensating with my right leg and I felt unusual pressure in my back.

Iced it (the left adductor) twice and wrapped it for a bit yesterday. It feels measurably better -- no trouble walking, air squats are fine, can feel it on stairs though. I'm going to take off the next two days and then, if all is OK, start a new cycle with program A.