Day 4

Day 4

Squat 95kg
OHP 50kg
Row 60kg

I think my lift-off is causing my pains. Getting into a 'lunge' position to un-rack the bar could be the problem. Will find out more on Friday @ 95kg.

Snow is horrible. I hate snow.

Day 3

Squat 90kg
Bench 65kg
DL 95kg

48minute excluding warmups.

Foam rollers are magic for tense ITB. Managed to roll off the ache in my lateral thigh. Probably the cure to all my pains. Kinda glad really.

Day 2

Day 2

Squat 85kg
OHP 45kg
Rows 55kg

Two things today,
i) Blasted through my sets in 48minutes including warmup.
ii) Used the foam roller today. Pain.

New Year New Form Day 1

Day 1

Squat 80kg
Bench 60kg
DL 90kg

Shove your knees out, Day 4

Day 4

Squat 95
Press 47.5
Row 55

Shove your knees out to avoid bringing in your abductors. Unnecessary abductor strain can lead to injury.

Day 3

Day 3

Squats 90
Bench 60
Deadlifts 95

Someone said that I am stronger than I think I am.

Certainly would be without the injury.

Day 2

Day 2

Squat 82.5kg
OHP 42.5kg
Rows 50kg

Return Day 1

Return, Day 1

Squat 75kg
Bench 55kg
Deadlift 85kg

Injuries.

I've been down with a hip flexor injury for at least a month. During the first 2 weeks of injury, I ignored the pains and continued to lift through it. Being desperate to hit 110 x 5 x 8reps (and managing to do so), I suffered the consequences of having an injury to my hip flexors (and abductors too, as I've come to learn about today).

To aid recovery, I've been visiting the physiotherapist for ultrasound therapy. It helps to improve healing and hastens the recovery process.

If you're visiting this blog/journal and you're a heavy lifter, my advice to you is that deloading and time off may actually help you lift better. This is common wisdom that is thrown around a lot in message boards and among weightlifters, but seldom heeded by gung-ho ectomorphs. You can't keep pushing the limit because you are not a machine. Deloading does more benefit to you than you can ever imagine. Once every 6 weeks is a good time to rest.

Such an injury would've been avoided if I deloaded accordingly. It's such a pity that I didn't. Clearly there is no more 110 x 5 x 8. I don't even know if I'm able to do 110 for 5. Nonetheless, I'm positive about recovery and will be back squatting heavy soon. Learn from my mistakes, I hope no one I know would have the misfortune of an injury.

Safe.

Pain barriers do not exist

Squat

40 x 8
60 x 5
80 x 2
100 x 1
107.5 x 8 x 5