Mike's Log - The Road to Recovery

Lower Body - Day 1, Week 2

High Bar Squat (Vibrams)
Warmup
180 x 15,10 (belt)

45 Degree Back Extensions
Me + 20 x 15,10

Leg Extensions
82.5 x 15,10

Calf Raise Stack
122.5 x 15,10

Notes:

I'm considering turning leg press rapers on my deadlift day into leg rapers, as it's a format I had success with in the past. I say this because I'm currently squatting once a week, and my groove felt a little something. My second set actually felt easier than the first. On the plus side, no noticeable sciatic pain, so that's good.
 
Upper Body - Day 2, Week 2

DB Pause Bench
Warmup
60's (120) x 15,10

Chins
Warmup
Me + 20 x 15,10

Pushups
Me x 32

Cable Rows
127.5 x 15,8

DB External Rotations
5 x 20/side (emphasis on lockout)

Notes:

I tried lifting fasted today (black coffee only). Was more or less okay, but perception of effort was probably slightly higher.
 
Do you enjoy squatting in vibrams? How do they compare to wrestling shoes, chuck taylors, oly shoes, etc?
 
Totentanz said:
Do you enjoy squatting in vibrams? How do they compare to wrestling shoes, chuck taylors, oly shoes, etc?
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I have a pair of Adidas Ironworks II (oly shoes), and quite frankly, I prefer my Vibrams for both squatting and deadlifting. I prefer them to a pair of Adidas Sambas I have, too. I also have a pair of Chuck's, but not a huge fan at this point (I.e. I prefer both my Vibrams and Sambas to Chuck's).

This appears to be contrary to a whole lot of internet wisdom on the subject (since the argument is that Vibrams = less stability = less potential strength), but I'm a huge fan. The only downside is that they look pretty ridiculous.
 
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For me, the whole flat-sole, heeled-sole issue really depends on what kind of squatting I'm trying to do.

Anthropometry and flexibility issues all play a part. The Vibram FF's have very little padding underfoot so they should provide a stable base but, without a heel, your ankles are going to have to be able to dorsiflex that much further if you want to get into a deep Olympic-style squat position (with relatively upright torso). That's my issue; and my right ankle is worse than my left. So, for any ATG squatting I have to use O-shoes.

I don't really see why VFF's should decrease stability unless your squat form isn't dialled in. In that case, I can see how the extra mobility afforded by the individual toes might be a negative thing. So, I guess, if your squat form is reasonably consistent then after a few sessions you should be fine in VFF's. I notice that when I squat barefoot, I tend to naturally spread my toes to form a wider, more stable base.
 
Lower Body - Day 2, Week 2

Hook Grip Deadlifts
Warmup
265 x 10 (belt)

Squat Rapers (aka Leg Rapers)
Warmup
135 x 10,7

Leg Curls
77.5 x 15,10

Seated Calf Raises
55 x 15,10

Notes:

A bit of sciatic discomfort, but possibly less sharp than last week, and the squat rapers following were more or less fine. As long as this trends back to baseline (more or less pain-free), I should be good to go. At least doesn't appear to be getting worse.
 
Upper Body - Day 1, Week 3

Pause DB Bench
Warmup
65's (130) x 15

Chins
Warmup
Me + 25 x 15

Pushups
Me x 32

Cable Rows
135 x 15

DB External Rotations
5 x 22/side

Notes:

Dropped to a single work set as my upper body lifts will peak for 15's this week.
 
Lower Body - Day 1, Week 3

High Bar Squat
Warmup
187.5 x 15 (belt)

45 Degree Back Extensions
Me + 25 x 15,10

Leg Extensions
90 x 15,10

Calf Raise Stack
135 x 15,10

Notes:

Dropped to a single work set of squats, calories are a bit lower, so this will probably be nicer.
 
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Upper Body - Day 2, Week 3 (end of 15's)

DB Pause Bench
Warmup
67.5's (135) x 15 (PR, I guess)

Chins
Warmup
Me + 35 x 15 (also technically a PR, I think)

Pushups
Me x 33

Cable Rows
140 x 14 (home station, technically a PR)

DB External Rotations
5 x 22/side

Notes:

I performed this workout at home after going to see the new Star Trek with my dad and brother. Solid movie, solid workout.
 
Lower Body - Day 2, Week 3

Deadlifts
Warmup
275 x 10 (belt, straps)

Squat Rapers
Warmup
140 x 10,7

Leg Curls
80 x 12
70 x 10

1-Leg Calf Raises
Me + 10 x 15,10 per side

Notes:

Did this workout at home, too.

I've been thinking about this lately, but I'm going to make a decision that probably seems odd. A couple years back I took a good part of the summer off from squats and deadlifts, and the result was that I didn't experience any sciatic weirdness for something like 9 months (though it did get irritated again with a combination of unilateral work and RDL's). As such, I'm just going to do leg presses and back extensions for my next two blocks of HST. The net effect will be 2 months off of squats/deadlifts. This also coincides with me leaning out a bit for summer abs, so it's all gravy.

I know, I know, no squats and deadlifts. From a hypertrophy perspective, I very much doubt it matters.
 
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I would support your notion that it isn't going to matter. They are great lifts for sure, but especially when leaning out, you don't actually need them. The only downside is that squat strength especially seems to drop off very rapidly when you quit doing them, although it usually comes back fairly quickly when you resume. I think it is a solid decision.
 
Upper Body - Day 1, Week 4

DB Pause Bench
Warmup
67.5's (130) x 12,7

Chins
Warmup
Me + 35 x 12,7

Pushups
Me x 20,20

Cable Rows
140 x 12,7

DB External Rotations
8 x 13,7 per side

Notes:

Prior to my lifting sessions I have been using a lacrosse ball on the tight areas in/around my left shoulder. It seems to be helping in terms of minimizing any lingering sense of discomfort.
 
Lower Body - Day 1, Week 4

45 Degree Back Extensions
Me + 35 x 15,10

Leg Press Rapers
Warmup
2 plates + 10 lbs per side x 15,10

Ab Machine
70 x 12
50 x 15

Hip Abduction Machine
77.5 x 15,10

Seated Calf Raises
45 x 15,10 per side

Notes:

This session went pretty damn quickly as there was nothing systemically tiring in there. I need to warm up on the leg press, though, as I have an adductor in my left leg that spazzes out a little if I start too near my working weight. The loads are so light with this style of performance that I'm tempted to just hop directly to the working weight, but I need to warm up that area first.
 
Upper Body - Day 2, Week 4

DB Pause Bench
Warmup
70's (140) x 12,8

Chins
Warmup
Me + 40 x 12,7

Pushups
Me x 20,25

1-Arm Cable Rows
50 x 12,8 per side

DB External Rotations
8 x 15,8 per side

Notes:

My gym is in the process of moving, and in that process, they've done stuff like take out the chinning bars in the back of the gym, so I will be stuck doing a lot of my upper body stuff at home for the next couple of weeks.

The dumbbell pause bench is getting a little tougher faster than I would like. I.e. I probably only had a rep or two to spare at the end, and I have another 4 sessions (2 weeks) in this block. I will probably just start repeating the weight as necessary until I feel like I truly own it.
 
I'm guessing you are keeping track of cals at the moment, Mikey? If so, how much of a daily deficit are you running?

All the best with your strength. My personal experience has always been that I lost strength during a cut; and then I managed to claw it back again quite quickly once my cals were back above maintenance. I'm not one of those people who can strip fat and get stronger.
 
Lol said:
I'm guessing you are keeping track of cals at the moment, Mikey? If so, how much of a daily deficit are you running?

All the best with your strength. My personal experience has always been that I lost strength during a cut; and then I managed to claw it back again quite quickly once my cals were back above maintenance. I'm not one of those people who can strip fat and get stronger.
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Not too much of a deficit. I'm not honestly sure what my true baseline is, I usually go by "an amount that leaves me feeling generally full enough and without adversely affecting my strength." In that case, it's probably ~2400 calories daily. My daily average is probably ~2150 or so, so only a ~250 kcal average deficit. Slowly but surely I am leaning out, though, so this is probably the path of wisdom for the time being.

Still, I am simultaneously tempted to bump calories at some point, because I don't even know how much I care about being super lean at the moment. Though I suppose it is fun in the summer.
 
mikeynov said:
Not too much of a deficit. I'm not honestly sure what my true baseline is, I usually go by "an amount that leaves me feeling generally full enough and without adversely affecting my strength." In that case, it's probably ~2400 calories daily. My daily average is probably ~2150 or so, so only a ~250 kcal average deficit. Slowly but surely I am leaning out, though, so this is probably the path of wisdom for the time being.

Still, I am simultaneously tempted to bump calories at some point, because I don't even know how much I care about being super lean at the moment. Though I suppose it is fun in the summer.
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You'll look cooler knocking out chins with a six-pack—assuming you know a beach where there are pull-up bars. On the other hand, if you could knock out a one-arm chin without a six-pack, now that would be something. Keep working them weighted chins: they're impressive already, but, if you lean out, I'm expecting at least a single one-arm chin. :)
 
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