Q&A – 51

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PR Friday: Post PR’s and training updates to comments. Mingle. Have a good time.

Continuing Weekly Challenge: Movember Fundraising: 

The 70’s Big Movember Network (including other countries) has raised $3,263 at the time of this writing. That’s purdy good, but we’re right after the halfway point in the month, and the goal this year was to raise $8,000. The approach this year was to ask as many of you to join the team as possible, and get as many donations as possible. It seems obvious, but there are about 30 members on the team who haven’t raised any money at all. Just ask your family and friends to donate $1 — literally one doll hair. If you accumulate $10 total, that will be neat. Especially if you other guys reading this join the team and raise your own $10. This cancer stuff can effect all of us; an old friend recently caught some early stages of cancer. Raising this money isn’t self serving; it’ll help people like him. Thank you for your time or effort in this fundraising.

Weekly Recap: Sunday was Veteran’s Day, and thank you to anyone generous enough to donate two bucks to two different veteran charities; showing vets that you are willing to take action for them means more than your words. On Monday Jacob Cloud posted about the women who competed at the Longhorn Open. Tuesday we talked about two good posts from Glenn Pendlay about weightlifting programming. Wednesday we dug into some of the reasoning why Misha Koklyaev was unable to represent Russia in the Olympics for weightlifting.

I replied/answered to a few posts from last week’s Q&A.

Not a single fuck was given. (Pictured: Donovan Ford. Thanks to Brian for pic)

Q&A

Connor on November 4, 2012 at 12:22 pm said:
Justin, I thought this might make an odd, yet informative question/post. It seems that I’ve run into a problem that every man runs into: the roids…not the steroids, but the hemorrhoids. I have them and they’re really fucking up my workout schedule man. I really don’t know what to do about them, so I guess I’m going to go see Dr. Jelly Fingers in a couple of days to see what he says because this shit is unbearable (pardon the pun).

So these are my questions:

Does squatting and heavy lifting cause hemorrhoids?  That’s what everyone keeps telling me and I deny it, but I really can’t attribute it to anything else. How should I go about my training until it gets healed? Squatting is pretty much out of the question when it gets irritated. Thanks for reading this man. I know it’s kind of a funny topic or  whatever, but it’s serious man. I can’t, and won’t stop strength training, which is what I’m 90% sure the doctor will tell me to do. So what is your knowledge and experience on what to do in this situation?

 

Dear Connor,

Interesting yet probably relevant topic, indeed. Let me preface this with the fact that my hemorrhoids knowledge is limited; I haven’t had them more than half my life nor have I coached anyone that has had them. I did find this article and will point out a few things along with adding some other information.

Hemorrhoids are an enlarged vein in the anus, and they can distend outside of the body. Dealing with existing hemorrhoids includes:

– avoiding putting pressure into the lower abdomen when lifting (thereby pushing it in the bully or up into the closed throat)
– stay hydrated, eat healthy fats to soften the stool (to avoid irritating the hemorrhoids)
– don’t strain when pooping
– take a sitz bath
– don’t take over the counter anti-inflammatories

The article above points out that it’s still possible to train with hemorrhoids, but you obviously want to take care to not make them worse. In order to prevent hemorrhoids, I think the best thing you can do is progress into heavy lifting when you aren’t adapted to it. Irritating the blood vessels around the anus is the result of two possible things: a) putting excessive pressure in that region when lifting or b) increasing general blood pressure when you’re not adapted to it. To avoid putting pressure towards the B-hole, take a big breath, and then try to expel it through your throat and mouth, but close the epiglottis so that no air can move through your throat. When you do this, you’ll probably feel your abdominal muscles contract and pressure in your upper body increase. If you’re not used to this, be careful using it when you are actually lifting; it’s a bit different than merely taking a big breath and holding it.

Keep in mind that the adaptation to pressure increases will probably dictate forming or irritating hemorrhoids. The guy in the article above can squat and deadlift over 700 pounds without symptoms, but you may need to work to adapt to a work load near or at your max. Oh, and obviously don’t put large pressure stresses on them when they are flaring up.

 

zapata on November 9, 2012 at 1:42 pm said:
brb still waiting for Justin to answer a Q&A about fucking magnets, how do they work?

Dear zapata: 

http://science.howstuffworks.com/magnet1.htm

 

patrick87 on November 9, 2012 at 4:55 pm said: 

QUESTION: During weighted chins I’m noticing that my right shoulder/chest touches the bar considerably earlier than my left side. I’m only doing barbell excercises – no dumbbell or other one-sided lifting work – and always check that I’m in the middle of the bar. What does it mean and how do I counter this problem? Is it muscle
imbalance or is my posture screwed up?

Dear patrick87,

I can’t say for certain what the issue is without seeing it. The likely culprits are a lack of mobility or poor posture. You could also have some strength or musculature imbalances. I’d try and figure out which of these you think it is and deal with it appropriately. In the mean time, try to touch both shoulders at the same time (you may have to cue the opposite side to lead the way).

 

 

First rugby game ever last night. We won, absolutely dominating what has long been considered the best team in the league. And the coach declared me “man of the match.” I haven’t felt so proud in a long time.

 

QUESTION: I have heard that NSAIDs can cause damage to the intestinal lining and tax the liver, but let’s be real now, after the beating I took last night, fish oil and mobbing aren’t going to cut it for getting me back into playing condition within a week, and definitely not enough to get me ready to squat on Monday. I know from past experience that NSAIDs have helped me get rid of problems in two days that fish oil and mobbing hadn’t solved in weeks. Is there anything wrong with taking ibuprofen for a day or two for a quick fix? If not, what are my options for getting myself healed quickly?
Note: I eat (mostly) paleo (I include dairy and potatoes fairly regularly) and take tons of fish oil and vitamins, and drink lots of water. The areas that are most hurt right now are my right shoulder and both of my quads. Last time I had tissue bruised this badly it took two weeks to feel better. I don’t have that kind of time anymore. Any suggestions would be greatly appreciated.

 

Dear newgetelqueso,

A few things. First, let’s look at pseudodan’s response to you last week. He alluded to the fact that strength training “wasn’t paleo” and such. This is referring to the “paleo lifestyle” bullshit that people talk about (which pseudodan is against; I just wanted to rant about this). Paleo is just the nutrition thing, because anybody that is not brushing their teeth or squatting to shit (at home) is an idiot. Trying to avoid the “Neolithic lifestyle” is not only stupid as shit, but it’s hypocritical unless they are out in the woods and they’d still be using their neolithic knowledge they picked up before trying to devolve.

All that being said, potatoes are fine when following Paleo nutrition (I’ll talk more about stuff like this soon). pseudodan mentioned you should be weary of increasing fish oil, and I agree if you’re already taking 4 or 5 grams of it. Otherwise you could increase it to that. I agree with pseudodan that acute intakes of ibuprofen and such is okay. But, now that you’re a real athlete who is getting his body smashed, you need to start looking into advanced recovery techniques, particularly methods to reduce swelling as fast as possible like compression, elevation, ice (“Should you use ice?” and “How should we ice, then?“), contrast baths (they pulse the lymphatics system as a whole), and some basic movement with compression (depending on the advancement of the injury).

 

I have a question maybe for next weeks Q&A maybe its an easy reply. I have been rehabbing from back surgery with The diesel crew back rehab protocol, easy way to sum it up is lots of bird dog, planks, bridges, dumbell RDLs, band good mornings, anti latteral flexion and rotation work, along with hip and thorasic mobility.I have been doing good working out 7 days a week for a few weeks, 5 days a week for a few weeksand now I’m nearing the last few weeks of the program at 3 days a week before going back to regular barbell training 3 days a week. I’m excited to have come this farbut I’m still dealing with a good amount of back soreness. I understand that what I am doing is going to cause soreness since I am trying to over come the last year of my back being a mess and doing nothing physical for it, but I am wondering if there is any strategy to improving tissue quality in my low back to help speed this up. I have had sucess in other funky areas using foam rollers, soft balls, lacrosse ballsand other tricks but I’m unsure of safe ways to do the same in the low back. I don’t have 1 spot injury pain, just a general soreness and tightness that you would get from working out. I am overweight and have already gotten my diet and supplements under control, I’m sure that will help greatly as time goes on. I also take no pain medications. Any recovery advice for this area would be greatly appreciated.

 

Dear Shawn Zep,

I think that your active approach to rehab is good, and don’t be afraid to continue it. If it doesn’t accomplish anything for a few weeks, then you will want to reconsider the approach. In general, I recommend that you stay active — especially because you say you’re overweight. If you aren’t walking daily, then I recommend that. In FIT, I talk about speed walking for 15 minutes several times a week, and this sounds like a good idea for you in addition to whatever rehab or lifting you may be doing (walking is also good rehab for the back).

I’m a big fan of rotational exercises and lateral spine stuff, and it sounds like that is present in your routine. It may be a bit early to lift, so try to incorporate some basic calisthenics if you can (squatting, lunging, push-ups, pull-ups, etc.). When you do start lifting, start with very light weight (the bar) and keep your normal rehab stuff in. Standard rehab advice is: do a little, see how it responds, then do just slightly more next time if everything is fine.

 

 

66 thoughts on “Q&A – 51”

  1. Squat 385×4
    Bench 300×3
    Deadlift 435×3*

    *Review of video shows slight rounding of back at rep 2, and significant rounding at rep 3. Also, knee dip under the bard to “quad it out” at the top. Think I’ll start adding in some RDLs and check my deadlift ego at the door in favor of better mechanics.

    Regarding last week’s Q&A: PBR is just fine after significant work has been done, and also fine after a few more significant brews have filled the belly in any other circumstance. Start with expensive craft brews, finish off with PBR FTW.

    • Oh, and prostrate PR: donated doll hairs to Movember while growing my sorry excuse for facial hair. Turns out I carry the ginger gene as evidenced by my red beard. So yeah, that sucks.

  2. Reinforced my sense of crippling weakness by hitting a PR squat at 315×1.

    But, adjusted my grip and elbow angle so that the elbow pain I was getting is gone, and I can back to squatting to the extent that someday soon my dick may be finally said to be off.

  3. PRs: none but I switched to doing 5/3/1 again since I didn’t feel I could properly recover from TM.

    I donated 5 doll hairs to movember and am growing to support it. I’ll ask the fam for some support too.

  7. Connor – I too suffered from the ‘roids earlier this year so I can totally sympathize. I was also freaking out about lifting weights in the future and having recurrences more often than not. They stuck around for a good 2 weeks, I think, and all I did during that time was conditioning stuff with lighter weights and made sure to wipe with baby wipes to avoid irritation. I’m happy to report that I haven’t had an issues since then (I believe this was back in late April/early May) and I’ve been doing plenty of heavy lifting. I guess consider it nature’s way of telling you to take a “deload” week.

    Speaking of which – took this week off because I desperately needed to get my PE Exam application done before I missed another deadline.

  8. The roids question is a timely one for me. Never had any issues, then I was sick a few weeks ago, felt slightly dehydrated, took care of some business (nothing unusual though) and, oh my. Went to the doc, and it’s not good when a proctologist takes a peek and the first words are “holy cow.” Sitz baths and cream. Basically back to normal. Though the doc still thinks I should have surgery. Thinking about putting it off though to see how things go.

  10. Mon

    Barbell Squat:
    130 kg x 5 reps
    147.5 kg x 1 reps
    Low Bar. Forgot wrist wraps. 130@8, 147.5@7
    Barbell Bench Press:
    112.5 kg x 2 reps
    112.5 kg x 2 reps
    112.5 kg x 2 reps
    Forgot wrist wraps. PR. Prev best 2RM is 115. 2nd rep of 2nd rep with 112.5 was a really epic grind
    Pull-Up:
    5 reps
    5 reps
    5 reps
    RDL
    60 kg x 5 reps
    112.5 kg x 5 reps
    112.5 kg x 5 reps
    112.5 kg x 5 reps
    tiring, 3rd set of 5 http://www.youtube.com/watch?v=BZ1y1sJazL4
    side planks/foam rolling
    Wed
    Deadlift 175kgx3
    Press 70.5kgx3, 73kgx2, 75.5kgx1x2
    Chin bdwt (98kg)+25kg for 3,3,2 and BWx9
    Side plank/foam rolling

    Fri

    Low bar squat 132.5kgx5 (@8), 150kgx1 (@7)
    Close grip bench 100kgx6 PR
    Pendlay row 90kgx5x3
    EZ Bar curl 52.5kg x 5,5,3
    Pushdowns 90lbsx10x2
    45 degree back extensions weighted (10kg barbell) x 10,10. Back was sweaty bar rollng towards my neck towards end of sets. Will prob weight this using plates/dbs in future
    Side planks/foam rolling.

  11. Competed in my first meet last weekend. It was a great experience. Thanks to the 70sbig community for the inspiration. I tied for the highest total in my weight class-198- with a 1250 total (410 SQ, 335 B, 505 DL). As you can tell this was not a large or prestigious meet, but it was fun. Looking forward to the next one.

  13. Hit several PRs before my Thanksgiving deload week

    Squat: 270# x 5
    Bench: 162# x 3
    Deadlift: 305# x 2
    Power Clean: 135# x 1

    Mustache PR: I look like a Russian track coach, but still having sexy time with the gf. Gonna make her call me Magnum PI next week.

  15. 4th week on TM. I switched up ID a little bit. I went for a 1rm because I new that I could finally break the 400# mark.

    So PRs:
    Squat 405# 1rm
    Then did 385×1, 375×1 and 365×3

    Press 165# x 1 x 4. Damn it. Couldn’t quite rep out that 5th rep on the press. This is good progress though since 165 was my 1rm just 2 months ago.

    Anyways, felt great to finally get through the 400 barrier in squat. Also I just realized there is another user here going by JT. I shall change my nickname since he was here first and is also stronger than me. (nice job on the 400# box squat).

      • I will be traveling next week for thanksgiving, so I will probably be skipping my intensity day, unless I can find a close gym in Chicago (which shouldn’t be hard, it depends on if my effort is there.) So I will probably be going for 170×5 the week after. If that stalls then I will definitely be cutting the reps down and trying to go up from there.

  16. Injured my lower back on tuesday while bending over to pick up the phone. Fuck. So close to squatting my long term goal of 200 kg. I hope recovery doesn´t take that long.

    I did very light squats and deadlifts today. Benching didn´t really bother my lower back, so I got a PR of 121 kg (~ 267 lbs) x5.

  18. PRs:
    Deadlift: 365# x 1
    Overhead squat: 185# x 1

    I also realized I haven’t been externally rotating my hip properly when squatting. I wasn’t getting the feeling of torque on the knee before. This week’s squat sessions will be focused on that, and if everything feels good I will continue my linear progression.

    Movember status $345 of $500 goal.

    Going to watch two meets this weekend. One Olympic, one powerlifting. The goal is to compete next year.

  19. Regarding the hemorrhoids:
    An 1987 Israeli paper titled “Management of hemorrhoids: a new approach.” by “Sikirov’ stated that squatting, as opposed to sitting, whilst defecating was an effective way to eliminate hemorrhoids. My wife tried this approach after giving birth to our children. I bought a fancy stand to convert the normal sit-toilet to a squatty potty, but we got rid of it because it isn’t necessary. Just learn to balance on the toilet as is.

    Also, to eliminate the irritation of toilet paper, buy yourself a $50 bidet for your home toilet. It effectively makes taking a sitz bath very easy. No need to hook up to the sink faucet and drag a hose all the way across the bathroom. Just install a bidet once and it is always there. I’ve bought one of these and they work very nicely. Be careful to hook up all the waterworks very securely. Also, if you’re squeamish about sanitation, the head of the bidet retracts after use for sanitary purposes.

    • We use cloth diapers for the baby, and therefor installed a sprayer-deal off the water line going to the toilet. My wife uses it to clean diapers, I use it to clean my mud butt. Very inconspicuous, very useful.

  20. Haven’t posted in a while. However as it was originally 70sbig that put the idea of competing in my head I thought I should update. My wife and I competed at the Northern Ireland raw power competion last Saturday. Although everything didn’t go exactly to plan I totaled 605kg and my wife 277.5kg.

  21. Only one notable PR this week. After being sick all last week and missing my Intensity Day, I decided to pretend like I hit my reps, jumped up 10lbs and hit a 5RM of 290lbs. It felt harder than it should have, but that’s probably because I was coming off of an illness.

    QUESTION FOR JUSTIN: Do you have any experience with lifters missing internal rotation in their hips, and how to fix it? I can squat down fine with my feet relatively close together, but as I move them farther apart, I quickly get to a point where I feel pain and it feels like my joints are going around a spot that they cannot move through. When I move my feet out slighly further than that I will bottom out and cannot go any deeper.

    I can squat below parallel with my feet just inside of shoulder width (no wider), but have been getting an increasing amount of pain in my left hip, which I think it obviously related to this problem.

    For some more perspective, the more forward my toes are pointed the more I seem to bottom out and get pain. Thanks for any help.

  22. Bench PR: 215×8

    Prolly gonna get some weightlifting shoes here shortly. Was waiting to see if I was gonna really stick with a program this time. 70sbig got into my veins. Think I’ll be fine buying some shoes with a raised heel now.

  24. Front squat: 275×3, 300×3, 300×3.
    Haven’t really done heavy front squats for sets in a while. Also performed after ascending sets on LB squat, so happy abt that.
    Also, pressed 145×10 earlier in the week, which I could maybe do for 4 when I started pressing.

  25. finally i can post first pr’s after lurking for weeks and rehabbing my knees:
    bodyweight ~95kg
    wednesday:
    press 5x3x77,5kg
    rdl 3x5x125 (goddamned girly wrists)

    today:
    bench 3x5x110kg

    hope ill be able to press bodyweight for one before the world goes down in december

  27. Decided to have a PR week before switching to the TM from 5-3-1 to get ready for a meet in March.
    5’6, 148 lbs
    Press: 140×1-not a PR (145 is my best) went for 150 but didn’t have it.
    Power Clean: 160×1-10 lb PR. 170 wasn’t even close.
    Deadlift: 385×1-15 lb PR. Went for 405 but it didn’t leave the ground. Need to invest in chalk since my new gym doesn’t have any.
    Bench: 210×1- 5 lb PR. It was remarkably easy. Tried 225 and I’m close but no cigar, probably could’ve gotten 220.
    Squat: 305×1- not a PR. Tried for 325 (old PR is 320) and did not bounce out of the hole at all. Had no hope at that point. Probably still good for around 315.

    Not a bad week outside squats. Now I just need to figure out what weights to start with on TM

  28. Press 145×11
    came down with a cold. Managed to squek out a press PR.
    I’m back to doing some cleans. 8 weeks out of surgery now. It’s fine. I hope I’m not jumping the gun with cleans.

  29. Been reading your blog for about two years now and I’ve decided to finally start listening to your advice.
    1) I joined a gym and found a knowledgeable coach who will be able to unfuck my technique and hopefully keep my chronic injuries in check.
    2) I’m 4 weeks into the sickest beard I’ve ever had.
    3) Donated 20 doll hairs to the team.

  30. PR (for the past month):

    First time in the gym this week was today (actually in the last two weeks…damn) and worked up to the following:

    Back Squat: 5×3 @ 405#
    Bench Press: 3×5 @ 295#

    This is the heaviest I’ve gone since starting to lift again last month. Felt pretty good, definitely need to work on my setup for the bench press though…a little wobbly on the press up.

  31. Finally back to training after starting a full-time job in June and welcoming my son in August. Nothing exciting on the BB front for a while, but I have started incorporating chins in a rest-pause format, and I really like it. This week I got 2 sets of 5(3) with 30 sec between mini-sets and 3 min between sets. I’ll start cutting the rest between mini-sets, and then add a set when I make all my reps at 15 sec.

  32. Killed 5×455 back squat to set myself a new PR. Poop the rest of the week.

    I did do 180lb back extensions which is a PR and blow minds at the FITLESS but that’s just for grins.

  34. PR’s this week…

    Overhead squat 240…pounds. I figure ill make that kilos by he time im 30. How do you eat an elephant? One bite at a time.

    Rowed a 1:22 500m which is pretty good for a guy my size (205#) and who doesnt row on a regular basis except for a warmup. Ive got a few friends who rowed in college, they keep telling my to walk on at Jacksonville University and get an athletic scholarship. Ill keep you guys updated if i got for it.

    Get out of the Navy in about two weeks, then a year off to decompress and train up for SFAS.

  35. Tied my squat PR of 370×5, but I got it for 2 sets this time.
    Going to hit 375 tomorrow in a pink power rangers shirt. It will be glorious.

    Pressed 180×4, hit my chin starting the 5th rep. I’ll get it tomorrow.

    Deadlifted 340×5. Going to try 345 or 350 tomorrow as well.

    Damn good week, especially since I was deathly ill the week before.

  37. Thanks for the reply Justin. I think I am going to take a step back and approach my rehab differently since my back generally feels like the slab of beef after rocky was done punching it every day I would say I’m not on the right path. I think training 7 days a week was a bad idea to begin with since I walk all day at work and then go home to 4 kids. Going to take a few days off then start adding things slowly to a 3 day a week plan. I will stick to bodyweight training for the winter and work on dropping the lard and getting generally pain free before I even consider stepping back under a barbell. Its hard to take it slow but I’m clearly just setting myself up for failure if I continue like this.

  38. Still moving along the linear progression nicely, but definitely slowing down. Week 15. BW 160

    PRs set this week

    Squat 260x5x5
    Bench 180x5x3
    Deadlift 285×5
    Press 125x5x5

  39. First post on this site in over a year. Due to work and personal life (moving between and within countries, at least 7 moves in the last year), training was spotty at best. Been back in the gym for a couple of months now trying to take back lost ground. Happy to say it is going very smoothly.

    PRs in kg:
    Bench 95×10, 110×1

    My bench has already gone past what I used to do. Pretty happy.

    Justin, still love this site, and I REALLY appreciate your press fixes video. Dropped weight back to 45 kg and am reworking the press with better form. Added 6 (16 total) reps to my third set (doing GSLP) compared to the last time I hit that weight. It felt SO much better.

    Thank you.

  40. I benched 310 for 10 triples on Thursday. It went ok.

    RB squat 5×8 at 405. That and a steady progression of front squats every day, followed by Farmer’s walks, FS holds, and whatever I feel like have been what I’ve been up to. Leg feels better, but not even 80 %.

    Stay tuned.

  42. Only got into the gym once this week. Started a new job on Monday, had a lot of homework, helped a friend move, and then I’m in St. Louis right now because one of my favorite bands is playing down here and I was in Champaign for the weekend anyway so I figured what the hell.

    Squat PR – 290 3×5 – did this on poor sleep/not nearly enough eating/no foam rolling because I wasn’t at my normal gym, so I’m very happy with it. Feel like I could single 315 at any time.
    Press PR – 140×5 – felt some nasty wrist popping so I didn’t take it any further. Very happy about this as well.

  43. Long time reader, first time posting stats. This is the past weeks reps/sets.
    Male, 31 years old.
    6’1″ 210 lbs
    LBBS 315x1x3
    OHP 185x1x3
    Deadlift 405x3x1
    BP 275x1x3
    Power Clean 205x3x1
    Weighted Chins 45x5x3
    Weighted Dips 70x5x3

  44. Another rehab week, and everything’s feeling pretty good:

    Back Squats: 70 KG x 5 x 5
    Press: 36 KG x 5 x 5
    Standing Calf Raises: 70 KG x 5 x 5

    I just feel silly doing the calf raises, but I do need them. *sigh*

    Oh, and a question that I hope Justin might answer. Here goes:
    So, I know how everyone else hates their Psoas because it’s all tight and messes up their backs, but what about if your Psoas doesn’t do any work, at all? That seems to be my problem. I can do the standard Psoas involved movements, such as bringing my knee up to my chest (standing, or lying down, doesn’t matter,) or bringing my back towards my legs, and I can’t get any activation in my Psoas. Whenever I bring my knee up, or any other hip flexion, all I feel is my Tensor fasciae latae (TFL) pulling. And I’ve been experiencing bad tenonitis-y symptoms in my TFL’s for the past.. Wow, I think it’s been over a year now. It’s definitely aggravated by squatting, less so with a more upright torso. I could definitely see this as being caused by having to take up the slack from my lazy Psoas, but do you think so? And if you do, how do you think I could address it? I’ve used your video on how to find my Psoas, and I haven’t been able to. I’m not fat, so I’d think that if it was just tight, I’d have been able to feel it down there, with as much palipating as I did..

    Anyways… Yeah. I dunno.

  45. Hit failure this week during my first linear progression on squats and overhead press (240lbs & 105lbs respectively). Decided to see what my 1rm was for these two lifts before I deload on them. Got 295 on the squat and 130 on the overhead press. Couldn’t get 300 and 135. Will see what my 1rm is for deadlifts and bench press this week. Achieved 285 on the deadlift and 155 on my bench before failure. Gonna deload on the main lifts starting next week.

    Since this the end of my first linear progression and I’m gonna deload and do another, what is a good % of my 1rm to start over with for my second linear progression? I was glad I didn’t dick around on my first one, I started really light and I ended up progressing farther than I thought. I have no ego since I’m a weak novice.

    Also, anyone know of a place to get some coaching in the FL Panhandle. The Crossfit gyms that are popping up are too costly and I wouldn’t know how to go about judging how knowledgeable a coach is anyways. I live in Panama City.

  48. Only PR this week:

    Bench: 280 x 1
    Not a good week of training from a mental toughness standpoint.

    Lot of travel, early mornings, and terrible diet this week related to work. Basketball practice also kicked off this week. (coaching, not playing)
    Did not make my goal of squatting 405 for reps before the season. Have to figure out how to still make that happen.

  49. Thanks for taking the time to do some research and respond, Justin. There was a lot of information and tips in that article that I never thought about doing, specifically the method of using the valsalva.

    And also thanks to the rest of you guys for the tips.

    PRs:

    Sq: 305x3x5
    Bp: 212.5x3x5
    Press: 150x3x5

  50. This blog has helped me tremendously since I discovered it back in May. I would like to hear your opinion (or anyone’s) on a particular topic.

    I have recently been diagnosed with cam FAI of the hip. This causes me an unbearable amount of pain when coming out of the hole during squats. I have no problem achieving depth, but I do not think it’s a good idea for me to do so as I am probably causing damage to my labral. So i have not squatted in months.

    I will be seeing a surgeon soon to discuss treatment. My question is, have you ever known someone diagnosed with FAI that was able to squat after surgery? Doctors are telling me I probably will not be able to squat, at least to proper depth, ever again or i would risk re-aggravating the issue. I fucking love squats and was planning on competing in my first meet next year, but it looks like that will never happen. Is it possible that some people are just not meant to be squatting?

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