22 July 2013

5/3/1

Squat: 5x155lbs, 5x175lbs, 5x200lbs
Bench: 5x115lbs, 5x135lbs, 5x155lbs

Assistance: 3x5 Pistol Squat, 3x10 Ring Dips

Today I modified the Wendler because last week I realised I didn't use 90% like he prescribes. I always think that when someone knows more than you you should shut up and do what they tell you. If there is ever a time when I am comparable to Jim Wendler then maybe I can start fucking with his program. Until that day I need to shut up and do it as is.
Everything went great today and squats feel so good. I have started to really focus on bumping my hips out before I break my knees as I am descending into the squat. Since I have started to focus on doing this I feel much more strong in my core and lower back than I can remember. Granted the weight is low so it may be misleading, there may also be some mental bias in there, but I do feel stronger. I feel more capable of being able to drive the weight from the hole back to the top of the squat. I am trying to look to see if there is some technique I am happening upon that speaks to this but I have yet to find anything making mention of this.I am still reading about the topic I hope to blog about. It is complex and I know I don't fully understand it which is why I want to read more before I make an asss out of myself.
Bench was easy. Weights were light.

I did notice during the pistol squats the lateral-anterior part of my knee start to hurt. Due to how low you go during this movement the force along the interior portion of the knee, the meniscus and other cartilage in there, areplaced under heavy load. Basically from what I read the deeper you squat, the more force your meniscus will feel. This is for a variety of reasons all of which I am still trying to grasp and put together. It has to do with how your hamstring and quadricep work together during the squat and how the load shifts throughout the changing angle of the knee and hip during the movement. Anyway I felt it there and I still feel a hangover of sorts there. This is where I tore my meniscus back int he day but I don't think anything will come of it. Tomorrow will be the ultimate test of it anyway.

One last thing I need to mention is that I weighted myself back on 6/13 and have been every week since. I found I went from 203lbs to 214lbs!!! I am eating pretty decent, or so I thought. I am going to have to seriously look at the calories I am putting into my body and see what the hell it is I am doing that is allowing me to gain so much weight. I did increase my caloric intake but that is because I am working out so much more than I had been previously. I think I am going to need to actually calculate it all out and see. Perhaps even increase the amount of exercise I am doing. That will make me tired.

Cheers!