My Training Journal

[ExtraMile]

Today -
Squats:
47.5kg x 5
57.5kg x 5
70kg x 5
82.5kg x 5
92/5kg x 2 + half of rep 3, failed.

High Pulls:
60kg x 5 - wasnt pulling the bar very high...
55kg x 5, x4sets - got the bar right up to mid chest height.

Flat BB
37.5kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 3
72.5kg x 3
57.5kg x 8 - medium grip, no leg drive, let the chest do all the work.

Chins
4xfail, reps went 7,5,5,4

Incline DB
20kg x 14 - had to stop, for some reason my forearms were so worn out i couldnt hold the db any longer
17.5kg x 12 - had to stop again, couldnt grip it, wtf

Some heavy grip work.

Im pretty pissed now, only my second week in and Iv failed at squats, maybe I started the weights too high...

My shoulders are still sore from friday, its sore and stiff right in deep in the shoulder, as if it is my rotator cuffs, I think Im probably going too deep on the dips because this seems to happen whenever I do dips, I thought it was just because on those days I have heavy bench and dips in one workout and my shoulders took a beating but its not really sore delts anymore its deeper...

 

[ExtraMile]

Pretty beat up right now...
-Rotator cuffs still a bit sore especially right shoulder one.
-Knee's are a little sore, just above them like the very bottom of the quad
-Left Wrist is sore
-Stretch marks are getting worse

I know what caused it all, rotator cuffs was from going too deep on dips I think, knees is from doing alot of biking as cardio lately and sprints on my bike, the heavy triples Iv been doing when squatting, doing a heavy double wont be helping. Wrists are sore cuz Iv been doing alot more wrist/forearm work lately especially seated db wrist curls. Stretch marks well thats just like my progress report lol.

 

[Hellawulf]

Is it just soreness, or does it feel like tendon and joint pain? If its the latter then you are not doing your body any good and you need to back off, you may be doing a few of your forms incorrecty, if its just muscle soreness, then keep up the hard work...

 

[OneBreath]

I've noticed that as my dips get heavier and heavier, my wrists will get sore. i guess just from holding that weight up.

Another thing to consider on that shoulder is flat bench press. This movement has ruined many a shoulder. It happens when you flair your elbows out to far. Next time you bench be conscious of where your elbows are, especially on the heavy set. I'll have great form in warmups, then that all goes to hell as i get closer to failure on the work sets.

 

[ExtraMile]

I've noticed that as my dips get heavier and heavier, my wrists will get sore. i guess just from holding that weight up.

Another thing to consider on that shoulder is flat bench press. This movement has ruined many a shoulder. It happens when you flair your elbows out to far. Next time you bench be conscious of where your elbows are, especially on the heavy set. I'll have great form in warmups, then that all goes to hell as i get closer to failure on the work sets.

Yeah dips are hard on the hands and wrists especially on my gyms little thin bars than I can barely grip lol.

Flat BB... I bench with an arched back, wrist angle adjusted to that the elbows come closer in and I imagine pulling the bar apart to engage the lats, so no, i dont flare my shoulders. I use the exact form of this diesel crew video SL posted up here... Ill try and find it some time.

And yeah I think the shoulders is from the dips, Iv been going real low and on dip days my shoulders are toast...

 

[ExtraMile]

Is it just soreness, or does it feel like tendon and joint pain? If its the latter then you are not doing your body any good and you need to back off, you may be doing a few of your forms incorrecty, if its just muscle soreness, then keep up the hard work...

With the knees its right at the bottom of the quad, not the knee but just above it. Shoulders its inside, the rotator cuffs Im pretty sure and wrists it is probably with OB said and dips I think as Im dipping twice a week now.

 

[ExtraMile]

Couldnt go to the gym on wednesday, Iv had real bad headaches all week every day. For a while I was having 240+mg of caffeine per day and then for a few weeks that went up to 480+mg a day. I was getting that mostly from my green tea extract supplement, then I ran out of it and just stopped, the caffeine really hit me. The green tea extract were 200mg of green tea extract per tablet with 80mg caffeine, i was having 2 with breakfast, 2 pre workout, 2 before bed. That totals 1200mg green tea, most places say to take 1000-1500mg of green tea extract a day so I thought that was allright... Loosing my appetite from the hot weather didnt help either. Things are kinda rough atm, Im only getting 7 hours of sleep a night because of coursework from school, headaches all the time, gaining weight instead of loosing it, aches and pains as mensioned above, hit a sticking point on ATG squats and Iv been feeling sick in the mornings. This isnt going too well ..lol.

 

[SaiBoT]

Caffeine before bed? WTF!!! I should hit you with a barbell!

 

[ExtraMile]

Caffeine before bed? WTF!!! I should hit you with a barbell!

Lol, caffeine doesnt effect me before bed, I still sleep like a baby i didnt even relise it had that much caffeine until a while ago, I had been doing it for a while without realising.

You get my pm?

 

[ironwings]

Hang in there extramile....watch your diet closely while not training. You could use some time to recover - you've been going hard at it for a long time. Keep us posted!