Ahh yeah its healed just fine, I am not sure what it was I think possibly it might have been the sick bug going around?
I like the inverted rows a little better than db rows. I can isolate the lats a little more with them.
Was able to get an easy five of 140 up the other day. Overall feeling pretty good about the lifting. Wish I could get my running up to snuff, I have a 65k Saturday I'm gonna fail at...
I'm just about healed up now too, and feeling good to be exerting myself again, and experience the next day DOMS too. Would be 100% if it weren't for this stubbed toe, but I should be able to run again soon. In another month or two I should have my squats and deadlifts back up to speed as well. A workout just doesn't feel complete without them. The light deadlifts feel ridiculously easy, but I'm trying to be patient. Maybe I can already safely switch to a 5:4, DL:Squat ratio though. The 1:1 ratio may have already served its purpose. I'm doing pretty deep squats, so it will take a while to build the loads back up, but I like the idea of taking this period of rehab to really hone the technique. As I think BA noted, the Squat is just as much a range-of-motion exercise as it is a strength exercise, so mis' well maximize the ROM and not get too caught up in load numbers.
My bench press technique is also coming along. Almost no soreness now in the left shoulder after lifting.
I'm still trying to figure out the right combo of rows--Cable, Dumbbell, Inverted, and Barbell. I don't think I'll try any barbell rows until my t-grip bar comes, if it ever does. The other three rows I like equally well, so I suppose I could just spread them out over the three weekly workouts, maybe make the inverted row my row on intensity day, since that's the day I measure progress on, and the inverted row is the most objective row I think, in terms of being able to maintain strict form. So maybe 1-arm bentover dumbbell rows on Monday, Volume Day, and cable rows on Wednesday, Density Day? That might work. I could also do (assisted) pullups on Intensity day instead of pulldowns.
My dad says he doesn't use the Concept II rowing machine I gave him anymore, so I'll start using it for my warm-up. It's a really good fullbody warm-up. Just need to find some space for it.
Good luck on the race! Don't know how you do those things so casually.
What's your thinking on the 400lb/180kg deadlift these days? Are you just going to take it as it comes, or have your penciled in a new goal date? With this recent mishap, I'm aiming for the end of this year, so you have plenty of time to beat me.
These deadlifts strains have got me thinking gradual again. It was fun pushing things a bit last year though. It was good to find out the potential is there, just have to build in a little more restraint. Not only for the deadlift, but I realized I could get a lot stronger on the squat and bench press too. I've never lifted consistently for more than 2-3 years, so I've never had a real longterm perspective, but now I see this as multiyear project. And this last week it's been so satisfying just to be lifting again, I think the patience is become more instinctual, like it was before.
And intellectually, having all the cycle gains charted out for the year helps too. When you can see where you'll be over time if you just add 10 or 5 pounds each cycle, it's a lot easier to let go of the 'now.' As Rippetoe says, "exercising" is about your workout today, "training" is about meeting a future goal, with each workout serving a purpose in getting you there.
http://www.huffingtonpost.com/mark-rippetoe/exercising-training_b_4597039.html
I'm definitely sore after Monday's volume day. Doing four sets of Squats and OH Press at five reps taxes you differently than doing two sets with somewhat heavier loads. Now I wonder if intensity day should always be 3x3, volume day always 4x5, and density day always 2x5, and screw the singles?