Just Skwat

[Antanas]

Finally after my knee injury im able to train again. It was the final nail in the coffin. You can read my recovery rawgrip.com/forum/showthread.php?t=229.

Happened because of a freak incident when squatting, actually my sheetty a temps at it at the time. As you can see I'm no stranger to injury i have a completely messed up right shoulder, both achy breaky knees, messed up left ankle and a bust right wrist .... Yeah i know

Currently im working my ass off to pay for a good physio, Studying full time, running RG and sports. I'm just happy to walk with out a limp and be back in the weight room.

Now on track. Im 6'3/4 about 224-230lb or 102kg and back at square one because of the time-out caused by the knee bust. I just want to learn how to lift properly and get good at it.

Goals:

1) Not to get injured, period.

2) Get a 200kg Squat , Deadlift 250kg, Overhead-Strict-Press 80-100kg, Perform 20 pull ups consecutively.

3) Eventually go back to basketball and play pain free.

4) Learn how to Clean.

I'm going to run a 3 day squat like program used by Rippetoe, Pendlay etc. Im sure the program will change but it will work around 3 day squatting base. As my back and knee will get better i will add more Olympic lift variations etc.

Curent
Monday:
Squat 3x5 (working sets)
Press 3x5 (working sets)
Pull ups/Chin ups- work towards 20 reps

Tuesday: Off

Wednesday:
Squat 3x5 (working sets)
Press 3x5 (Will not bench because of my shoulder so i might do push ups or floor presses if i don't press.) (working sets)
Deadlift 1x5 (working set)

Thursday: Off

Friday:
Squat 3x5 (working sets)
Press 3x5 (working sets)
Pull ups/Chin ups- work towards 20 reps

Sat/Sun: Off

Other crap:

Diet: Eat clean whole foods but to be sure to take in enough calories. Mainly all meat, fish, dairy and most of my carbs from vegetables and fruits. Just eat enough good fat and have sum fun from time to time.

Other: I will start recording most of my workouts once i get payed and have a camcorder, i get payed monthly it sucks. I will also purchase some oly shoes. No supplements at the time.

[Antanas]

First day back and rocking an exclusive official RG T-shirt
I count the bar as 22kg and all weight is in Kg cose im European

B= Bar Weight

Monday:

Warm up:
Biked and trained with knee sleeves, also performed mobility and activation work and prior to that i did some foam rolling of the legs.

Squat Bx5x2, 42x5x1, 52x5x1, 62x5x1, 72x5x3 (2nd work set slowed because i dint rest long enough but 3rd felt good)

Light pec stretch

Press Bx5x2, 32x5x1, 37x5x1, 42x5x1 (Felt heavy wtf!), 44.5 x5x3 (Work set felt heavy, too heavy im going to drop some weight next session, will see after that.

Pull ups/Chin ups

3 Pull ups/4 Chin ups = 7 pulls= 1 set (Happy, had to explain it before people get messed up. 2/3, 3 chins. Didn't push pull ups to failure, my pull up endurance drops dramatically after time off, fat man doesn't like pulling himself up.

Overall felt good, surpised how high my squat is after the injury. Pressing was ugly and too heavy , iced knee after the session. Back held together, no ab work felt tired.

[Antanas]

6th July 2008

Wednesday:

Warm up

Squat
Bx2x5
42kgx1x5
54.5kgx1x5
64.5kgx1x5
74.5kgx3x5 (2nd set slowed slightly)

Warmed up extra because the injured legs upper quad was sorer than usual, hence the little jump. Nothing serious. Also heavier bar used, well i think.

Upper back work:

Y's 5kgx2x10, T 5kgx1x10 didn't go to failure but i think i should of done these at the end as an assist exercise. I'm going to follow an upper back exercise for 2-3 weeks then change it over.

Deadlift

62kgx1x5, 102x1x5, 122x1x5 Double over hook grip

I hate going cold into a movement so i have practice runs before my final work set. Didn't use a belt and dint go too crazy because of my back but felt fine. Form and speed were good. I'm not sure if i should of had my practice runs at 5 reps- ill probably pull singles or triples for my practice runs.

Knee felt good, didn't even ice- forgot- must be a good thing then.

[Boris]

Looks good Ant!

[Antanas]

Thanks Boris

18th july 2008
Wow today was a full on day

Squat
Bx1x5
42x1x5
44.5x1x5
57x1x5
67x1x5
77x3x5 1rst Avg speed, 2nd Felt good work on hip drive, 3rd felt good avoid leaning and felt heavy. Depth never an issue but lumbo pelvic control i have to work extra hard on not to allow lumbar extension

Press
Bx2x5 (Streched pecs throughout)
32x1x5
37x1x5 form needed extra attention
42x1x5 felt good got better with my grip with
47x3x5 1rst Tight form, work needed on getting under and shrugging more, 2nd good, 3rd last rep need to get under more

Pull up/Chin up
4/4, 2,2 (Wank rest), 4 chins

Fell good overall, beat but good work. Underestimated squatting 3x a week. Iced knee, took a bath in Epsom salts to aid recovery and stretched hipflexors/upper quad mostly and towel mobility/stretch on calfs. Really need to get shoulder sorted out.

Looking forward for the next to days off but i got stupid work, hey but thats life

[gable]

Glad to hear you are back in action, Ant.

Squats three times a week would kill me... but if you can do it, and recover.. rock on!

[Antanas]

Jul 18, 2008 21:08:35 GMT -5 gable said:

Glad to hear you are back in action, Ant.

Squats three times a week would kill me... but if you can do it, and recover.. rock on!

Thanks i still think people should squat often just because its a great mobility tool if done correctly.

Sat:

Off
Extra foam rolling on the quads and IT band and proneals. Extra rolling of the upper back and shoulder mobility work.

Sun:
Off
Extra rolling of quads and it band, i felt so tight and sore even on a crappy broken roller. Extra seratus and other shoulder strengthening exercises.

I think i might hit 20 scap push ups before i go sleep every night.

[Antanas]

21rst July 2008


Heavy...

Squat
Bx3x5
42x1x5
47x1x5
59.5x1x5
69.5x1x5
79.5x3x5

Working sets felt heavy and felt tighter than usual after the two day break. I think i will start streching more and doing more mobility work on Sunday. But the squatting felt heavy for the first time, heh im weaker than a babys fart at the moment, im just happy to be lifting again.

I think next session i wont increase the weight but just work on form,speed and hip drive (glute function).

Getting my shoes soon im going to be a happy bunny.

Press
Bx2x5 (Streched pecs throughout)
32x1x5
37x1x5
42x1x5
47x3x5

Dint increase weight, worked on form and any other hitches. Warmed up my shoulders extra but overall felt pooped. Also getting micro plates soon so that my pressing wouldn't stall too soon. Last set rested extra, psyched up and blew it away. Felt it on the bad wrist even though i warm up good.

Didn't do any pull ups just concentrated on the main things. Extra streching after a shower in the evening of quads, hipflexors and hamstrings.

[Antanas]

24th July 2008

Squat
Bx2x5
42x1x5
47x1x5
59.5x1x5
69.5x1x5
79.5x3x5

Blasted through the work sets and really felt my glutes working.

Deadlift
62x1x1, 102x1x3, 142x1x5

Felt good but on the working set forgot to alternate grip, lame, back felt good so i lifted as normal. The next day my backs playing up slightly. I need the 2 sets prior to get in the groove of lifting, i think ill plank and do a superman before deadlifting to really have a tightness sense of my midsection. I really need to work on deadlifting so lowering the weight and more form work.

Plank 50 seconds

Y's 5kgx2x10, t's 5kgx1x10

30 scap push ups

t's 3kgx1x10 ,Y's 3kgx1x10 a mini superset

[Antanas]

25th Jully

Holy sheet i had a sheet day but i didn't think it would effect me.

Squat
Bx2x5
44.5x1x5
49.5x1x5
62x1x5 watch form
72x1x5 pretty good
82x3x5
1rst good heavy, 2nd slowed needed more hip drive, 3rd steamed good heavy.

Form was good and that was about it, everything went down hill from here.

Pres

I was warming up as usual felt heavy and my back was feeling sheet from the sheet deadlift previously, and i just felt tired through out. Worked up to final 3x5 and because i was writing everything down on paper, i wasn't prepared and miss read the last weeks final work set, i dont know what happened but it was a daze and i was just generally pissed off.

I loaded the bar to 49.5 did one set and just felt my back is getting rapped so i stopped, nearly kicked the sheet out of everyone and left.

Yup the next day my back was hurting but not ass bad as i thought.

26th Jully

Off: good right? wrong!

Went to the beach with the family got a heat stroke and sun burnt, i felt like sheet that day so i went to sleep early ish.

27th:
Off good right? Nope

I felt so bad and light headed it was unbelievable and on top of that my boss called in saying i don't remember giving you a day off, i was like f**k it and came in to work- in the morning and the weather has been baking for the last days.

Long story short, she remembered giving my a day off and was like you can go if you want, i left -to feel like sheet at home. Took a salt bath and drank allot of green tea and ate allot of fruits and vitamin c and sheet loads of water.

[Antanas]

28th Jully

Felling better? Slightly and been taking paracetamol, allot of green tea etc.

Waited till the late evening to go gym when it cooled down marginally, was basically the last one out.

To fix the log problem i bought a dairy, wooot go me
Ordered starting strength 2nd edition, should be here in a weeks time.
Will order my shoes soon.

Squat

Felt like sheet for two days now and its hot

Bx2x5
44.5x1x5
62x1x5
72x1x5
84.5x1x5
I just didn't want to die squatting but it would be a cool way to go.
1rst Heavy, slight lower ab pain and no music for psyche up.
2nd Slowed, No ab pain, footing didn't settle and form was off
3rd All above and heavy!!

Next session im not increasing weight, working on form.

Press

Totally went back, i was getting too careless with the pressing and reset it right to the start.

Bx2x5
32x1x5
37x1x5
42x1x5
44.5x3x5
1rst, H watch form
2nd Good nice form, arms jelly by now.
3rd Good, need more balance.

Deadlift:

I'm deadlifting twice a week now, back better and need more practice.
So im starting off low and working up, mainly just form work and not too burn out too quickly.

62x1x5, 102x1x2, 112x1x5 Watch for back rounding and drive with heals more.

I felt tired and like sheet but i made it

[Antanas]

Wednesday 30th July

Flexibility issue , wtf

Squat
Felt better

Bx3x5
44.5x1x5
62x1x5
72x1x5
84.5x1x5
1rst Avg, dodgy set up, No Chalk"!!! .
2nd Nice, good foot placement
3rd Concentrate on being tighter

Didn't increase weight worked on form and hip drive.
Need more work on arching lower back, i guess week back.
Need to eat more f*gg!

Pull ups/Chin ups
4/4, 3/3, /3
f**king hand rape no chalk!!

Plank
50s,40s,40s
Wow how i suck at these now

Hyper extensions
15, Back ok, didn't add weight just being cautious.

Wasn't that beet up will do some oly variations here.

Evening:
Foam rolling
A lot of mobility and flexibility work

Deep squats etc... Split/lunge stretches and quad stretches

[Antanas]

Thursday: Off
The flexibility crap really helped, felt much looser.

Friday 1rst August

Felt kinda good

Squat:
Bx2x5
47x1x5
52x1x5
64x1x5
74.5x1x5 digging in with lats help getting tight
87x3x5
1rst Lats helped, Knee ok
2nd Good, H, Lats cool
3rd Ok, H, Wank bar!

Got commented on my form the fact that i lean over slightly towards the good morning side. I will try to fix that next time i doubt its a weakness issue but more me concentrating on driving with my but.

Press:
Bx2x5
32x1x5
39.5x1x5
44.5x1x5
47x1x5
1rst, Great form, Elbows shoulders wrists nice.
2nd Gd, watch right arm
3rd Nice tight form, slight left shoulder pain but good the next day.

Deadlift:
62x1x5
102x1x5 ok
119.5x1x5 too wide stance

Still not comfortable with my form comparing to before, need more work.

Sat: A lot of flexibility and mobility work... nothing to it but to do it

[Antanas]

Monday:

Flexible ass sheet

Squat:
Bx2x5
47x2x5
52x1x5
62x1x5
77x1x5
89.5x1x3

1rst, H, Concentrate
2nd, H, Blasted, Concentrate
3rd, H right side little back pain

Press:
bx2x5
34.5x1x5
42x1x5
47x1x5
49.5x3x5
1rst, H, get under it
2nd, Gay form, H , belt very light
Felt too heavy dropped the weight back down, maths under the bar is hard.
3rd at 47x1x5

Deadlift
62x1x5
102x1x5 good feet width
112x1x5 i think weak back

[Antanas]

Wednesday:

f**k me this was one of those days.

Squat:
Bx2x5
47x2x5 avg
52x1x5 changed bars
62x1x5 thinking too much
77x1x5 looking down gay
89.5x1x3
1rst nice tight form, good ish foot width
2nd, left knee slight pop, no pain, need to go wider
3rd, knee good, tired, slow, heavy

Was feeling too tired, was thinking and trying too hard a lame ass day.

No chins too tired

Standing abs
25x10 warm up
40x3x10

Hypers
3x10 no back pain but ouch balls.

Next day left knee fine, no pain and finally got my shoes, micro plates and wrist wraps. Need to stop thinking so hard.
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