This score is within baseline so I proceeded with the workout as planned. This week I will be working up to 2×2 with a weight that I could do 3 reps with.
I was pretty conservative with picking 475 because in my experience, I usually end up paying for it if I get too greedy. After doing the sets I probably should have had another 10-20lbs on the bar to really reflect a 3 rep max weight. I don’t regret it though. I recorded the first set at a back angle and the second set at a side angle. I’m happy to say that my back felt fine all workout. It’s really just deadlifting that seems to aggravate it.
Front Squat: 135 1×6, 185 1×6, 210 2×6 – Just wanted to beat last week. Still hate them.
Deep Step-Up: 3×8 each leg Pikes on Swiss Ball: 3×10 *Superset
If you’ve read any of my previous posts you’ll know that this is an excellent score for me.
If not you may want to check out my explanations of what HRV is and why I monitor it. It’s pretty interesting stuff so check it out if you have a minute.
Today was Deadlift day. The plan was to work up to a bunch of singles with a weight that didn’t provoke any pain in my back. I pulled conventional for the first time in a while. I had been experimenting with sumo deadlifts for the past 3 months or so to see how it felt on my back. They were ok, but don’t feel natural to me. I definitely prefer conventional and it felt good to do them again.
The workout went like this:
Warm Up: Extensive soft tissue work on back and hips with lacrosse ball and foam roller followed by; Skipping, Dynamic Stretches, Light Reverse Hypers.
Deadlift: 135 3×5, 225 2×5, 315 4×1, 365 2×1, 405 5×1, 425 2×1 – – My back felt decent and the weight felt light. Unfortunately this is a far cry from my best of 600 but if I stay smart with my numbers I’ll be there again in a few months. I should also mention that I stretched my hip flexors and calves between each set. This really helped me start with and maintain a good neutral spine for all of my lifts. I will definitely continue to do this in future workouts and I recommend that anyone do them who may have a difficult time with this. I filmed my lifts to keep an eye on my back. Nothing special. Call me out if you see something wrong with my form. The lifts are out of order on the video.
Good Mornings: 135 1×6, 185 3×6 GHR Sit-ups: 3×10 *Superset Kept it light on the GM’s. I went real slow on the eccentric and explosive on the concentric.
Single Arm DB Rows – 100’s 3×10 GHR: 3×7 (feet at highest setting) *Superset
I ended it there because the golf team showed up early for their workout and I had to get ready for it. I made it through the whole workout without tweaking my back so I’m happy.
My HR was unusually high today. The only thing out of the ordinary that happened yesterday was that I broke my bed frame before going to sleep and had to lay my mattress on the floor. Clearly not that big of a deal. My HRV was 78 yesterday morning which was high considering I had a heavy squat workout the night before.
Anyway.. tonight’s bench work out looked like this:
Since HRV was still at baseline I went a head with my original plan.. sort of.
Warm Up: Skipping, Sled Pushes, Dynamic Stretches, Mobility Work and some Med Ball Throws
The plan all month was for me to do 375. I guess I got greedy because I had a spotter for once and was probably trying to show off for the camera. Regardless, I failed to lock it out and I’ll be pissed for the rest of the month.
Military Press (Standing) – 135 for 3×8 Chest Supported DB Rows – 80’s for 5×10 *Superset
Pull Ups – 10, 9, 9 Neutral Grip DB Press – 70’s 3×8 (I squeeze the DB’s together the whole time and pause for 2 seconds at the bottom)
DB Curls – 50’s for 3×8 Band Triceps Press Downs – 3×20
A brief training/injury history will make my training log a little easier to follow. After 4 years of football at WLU, I decided to compete in powerlifting. I loved training and no longer had football obligations so I figured I might as well train for something. Over the past 2 years I’ve dealt with 2 back injuries. One was in 2010 (strained multifidus) and the other was this past fall of 2011 (another muscle strain). Since my most recent set back, I’ve only recently have been able to start lifting with some decent poundage again. I am still not 100% comfortable with Deadlifting heavy so those workouts will remain moderate in weight until I feel strong enough to increase the weight.
Due to such a busy schedule here at Cal U with my studies and grad assistant responsebilities I have reduced my training from 4 days/week to now 3 days/week. Monday I train the Squat, Wednesday is Bench Press and Friday is Deadlift. I will be using my HRV scores to help determine how much load and intensity I use from day to day (see my blog post for more info on HRV https://hrvtraining.wordpress.com/2012/01/25/my-observations-with-hrv-and-how-i-will-now-use-hrv-to-guide-my-training/).
The main purpose of logging my training is to see how HRV guided training effects my strength. There is presently no research that measures this.
Last night’s Squat Workout
Morning HR: 67.6 HRV: 77.3
HR was a bit higher than normal but HRV was within my baseline so I proceeded with the workout as planned. This week I’m working up to a heavy single. Did only 1 set at the top weight since my HRV was at the lowest end of baseline.
Warm-up:
Foam Roll Everything on Rumble Roller followed by: Light Skipping, Empty Sled Pushes, Dynamic Stretching and Mobility Work
(WARNING: Awful music with swearing in background)
Front Squat: 135×6, 185×6, 205 for 2×6
*I hate front squatting and I suck at it. The weight feels light but I have trouble maintaining the rack position due to poor mobility. I really feel these will help my back squat plus I have to be able to coach this lift so there’s plenty of reasons for me to do them.
Deep Step Ups: 3×8/leg
Anti-Rotation Band Holds: 3×15 second holds
*Superset
Glute-Ham Raise: 3×5 (feet placed at highest setting)
Ab Wheel: 3×8
*Superset
That’s it. First time doing GHR’s with my feet that high. What a difference. The Squats all felt good. Definitely had more in me on the last set but didn’t want to stress my low back out too much. I haven’t touched anything over 500 since last spring. Leaving some in the tank for future progress.
HRVtraining 