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Week 8---------------
14.09.28-10.04
Monday
AM: One-mile run-commute. Running first thing in the morning is getting easier. I had to carry a bunch of stuff, however, so I didn't run more than I had to.
PM: One-mile run-commute
ST:
Squat: 5 x 2-3 x 185, 2 x 3 x 225
I just messed around with the low bar squat--bar position, grip, and stance. I think I just about have it down now. Shoulder mobility keeps me from squishing in just a little bit more, but I think I need to come in another inch or two to get a super stable platform for the bar. I also widened my stance a bit and flared out the feet a little, and this helped a lot in achieving proper depth. The actual descent and ascent feels very smooth and unified. The only real problem is the damn knurling in the middle of the bar. I'll get some pipe insulation at Menard's to cover it. The squat pad is too thick. I don't want a callused back.
Tuesday morning my shoulders are actually a little sorer than my quads. I think the low-bar squat is going to be good for shoulder health as well. It will force me to become more flexible.
Tuesday
PM:
Bench Press: 2 x 3 x 185, 5 x 1 x 225
Messed around with my set-up some more, trying to substitute carriage bolts for the Smith-machine-like j-clips that came with the rack, or else I could buy dedicated clips.
I figure I only need two spots, one for my Squat/Standing OH Press height, and one for my Bench Press/Seated OH Press height. Then below I have two safety clip heights, one for the bench press and one for the squat about four inches higher. If I get rid of the Smith Machine clips, then I can use the remaining holes to hang the smaller plates on either side of the bar, which would be more convenient and would free up some floor space. The dedicated clips need one-inch holes, so I'd have to widen the half-inch holes in two places.
Then I looked into getting a 6' Olympic bar with no center knurling, to help with the squats, and a smaller diameter, which should help with the deadlifts. Unfortunately, the only bar that has all those specs has a load capacity of just 350lbs, which means I would outgrow it in a few months, for my DL singles at least. Abide, do you have any idea how much past the listed static load capacity one can go without risking bending the bar permanently?
After messing around with all this stuff, I didn't have much time or motivation for the bench press and pulldowns I missed on Monday, so I just did a bunch of bench press singles after warming up on some triples. My left shoulder feels pretty good these days, after all the massaging, but there's still a little something along the humerus bone that hurts initially until I've warmed up.
I also experimented a bit more with my squats. I heard the bearded guy say that a good cue is to pull down on the bar or try to pull it apart, for extra stability. I remember pulling down on the bar something fierce while ascending on my 275 PR, so I tried it with just 95 loaded. Yep, that works, the bar felt super stable. I need to have that confidence with the low bar squat before I can start pushing the singles again. Everything feels pretty good now, but my upper back sure is sore--both the skin and the muscles. I'm going to cut open a foam bicycle grip handle and put it over the center knurling. Funny thing is, I was reading that the center knurling is for power lifting squats, for extra grip on the backs. So I guess powerlifters have callused backs.
After the paltry ST session, I ran a mile to pick up my daughter, taking the long way there, and then did a loaded carry with her on my shoulders walking the half-mile back home.
Wednesday
AM 1.5 miles. Felt really good to run in the cool fall air first thing in the morning. Left knee felt fine.
PM: one-mile run-commute. Right knee felt a little funny towards the end, but in a completely different way than the left knee issue. Felt like more of a muscle/tendon thing than a joint/ligament thing.
ST: Deadlift: 2 x 1 x 345, 2 x 3 x 315, 2 x 5 x 275
Man, the bar felt heavy, then on the last set my right knee felt something again, almost like the upper leg muscles are pulling on it.
Thursday
AM: My right knee and lower hamstring feel pretty stiff, so I drove. Hopefully it's a one-off sort of thing, otherwise I may have to reconsider my deadlift weight increments. Perhaps it was a mistake to jump up 20 pounds instead of 10 across the rep counts? I might be a little too anxious to see gains. I've usually been good about letting the gains come to me. I think next deadlift session I'll drop 10-20 pounds and go back to more of a volume approach, adding a set of singles and triples back in.
Friday
AM: One-mile walk-commute. What a difference a day makes. The right knee is a lot better, just a slight limp now and stairs are much easier. At this rate, I'll probably be able to squat sometime next week. Might even trying running on it this weekend. Left knee and shoulder feel great.
AM: Midmorning one-mile walk-commute. Ran a few blocks, hammie feels OK but knee caps were still a little sore. Then walked 1.5 miles back after a rained out picnic at my daughter's school.
PM:
Bench Press: 2 x 5 x 185
1-DB Row: 2 x 5 x 105
OH Press: 2 x 5 x 95
Neut. Pulldown: 2 x 5 x 150