|6/4/2009 8:23:21 PM -
Squat & Reevaulations- Wave 4/Week 1- Thursday
Wave 4/Week 1- Thursday- 5/4/09
(85%)340x8 (supposed to be 330lb)
2)SSB Walking Lunge
135x8/side x8 x8
3a)Roller GHR (rear elevated)
25lb plate on chestx10 x10 x10 x12
3b)Standing Cable Ab Pulldown
65x6 x6 57.5x8 x10
I was clearly out of it today. I misloaded the bar with 340 instead of 330 and wondered why I was struggling so much by the 8th rep. I definitely had more, but since I thought that I was going to have to hit 13 for a PR, I abandoned the set. Wonder what would have happened if my brain wasn't made of feces.
Jacking up my shoulder by getting into bed slapped me in the face with a reminder that I'm not invincible. There are certainly instances where I know what I should do, but don't do it. Case in point...
a) For the shoulder, I should be doing at least some open chain pressing. Blast strap pushups and other pushup variations will probably do more for my shoulder stability than a bunch of rotator cuff work.
b) More rotator cuff work...and consistently. Also, activation/strengthening drills for the mid and lower traps
c) For the lower body, I need more single leg work. This might not be the most ideal thing for strength and hypertrophy, but I think it'll really serve me well in the long run.
And this is the biggie.
My deadlift. I know what works well for me now in terms of building strength. And I know that basically no powerlifter deadlifts with an arched back (except for sumo deadlifters and leverage freaks).
Regardless, I think I've let my form become too sloppy over the last year or so. I'm at the point where I'm stronger with a very rounded back, and to be quite honest...this scares the shit out of me. The last thing I want to be is the guy in the gym who says "I used to bench over 300 and deadlift close to 600, but I've got two bum shoulders and a bad back."
Every deadlift session for the last year has me worried that I'm going to blow a disc out of my back and halfway across the gym. I feel like I can't even enjoy deadlifting because I'm so worried that any day will be the day that my powerlifting career ends. Perhaps I'm being to cautious, I don't know. Maybe it's because I'm neurotic.
My plan after the meet is to work with some more singles. Whether this is going to be in the context of 5/3/1, Sheiko, or some version of Westside, I'm not sure. But I'm not going to push to the limit of my fatigue until I can lift the weight without looking like a scared cat. I know my back won't be arched, but I can do better than I am now.
Hopefully, my intelligence will prevail over my ego after the meet, and allow me to follow through with this plan.
God have mercy on my spine,