10 weeks out, day 3, squat deload and deadlift assistance

My tired back caught up to me today and I ended up de-loading my squat session.  I minimized my warm-up progression hoping to save energy for at least one good top set but there just wasn't any tightness in the hole so I singled what I had hoped to double or triple.  A terribly grooved back off set with 405 was the final sign that I needed to shut it down and start recovering for Sunday's high bar squat session.  On the plus side, 405 is feeling as comfortable as it has ever felt and I can crap-form it up if necessary.  However, since using crappy form just puts extra stress on parts that obviously need extra time, there was no point in grinding out terrible squtats.

Next week I'll deload my deadlift day a little to allow for a better low bar squat session later in the week.  My deadlift assistance work, stiff legged deadlifts, felt pretty good so I added an extra set to make up for the reduced squat volume.  The good thing so far is there is just fatigue, no chronic aches or pains and very few twinges--although I felt a little one in my back and my hip today, more signs that it was a good idea to not push it.  I have 9 more training weeks and no time to regress from an injury or an acquired chronic pain.

squats:  135x10, 225x5, switch to low bar, 275x3, add belt, 315x3, add wrist wraps, 365x1, 405x1, 455x1, 405x2

stiff legged deadlifts:  225x5, 275x5, 325x5x3 sets

Comments

  1. I find that doing this every now and then can actually help. Sometimes it is working out how to get the job done eg 3 sets of 4 = 12 reps but when you get to the gym your body says sorry today you are going to do 6 sets of 2. Still the same volume just done in a different way. Our minds can be stronger than our bodies at times so sometimes it pays to listen to our bodies. so long as you don't give up it will happen.

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