Friday – squat -> rehab time

Posted on November 13, 2011 by james koopmann| Comments Off

Because of some periforma syndrome issues, my Friday squat training was moved to Saturday. When Saturday came around I was still having periforma issues and decided to just go out and perform some very light squats for reps. Did 2 sets of 15 with just the bar, 2 sets of 10 with 135 and then moved on to 225. This is when I started having problems. About the 3rd rep into the first set I felt some strange popping in my left knee and then some horrific pain. Thinking I just needed to be more warmed up, although I did warm up quite a bit, I ventured into 3 more sets of 5. Not all reps were painful but some were very painful. I then decided to call it a day.

Well, last night, when trying to sleep, I had quite a bit of difficulty staying asleep because of the pain in my knee. Whenever I tried to bend it, and even when just lying still, I received a sharp pain in my knee that told me something was clearly wrong. Now as I write this I am still experiencing some pain while just sitting and have decided to take the rest of November and December to rehab my whole body; focusing more on stretching, form, and high-rep work. I’m also including in this a time to cut weight and actually drop down into the 90kg class, if all goes well, into the lower end of the 90kg class.

With knee and shoulder issues I really don’t know what the next few weeks will hold. I’ll be trying to get some form of training in but it will clearly look a lot different.

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Posted in powerlifting, rehab, training log

Accepting variables in PostgreSQL interactive terminal (psql)

Posted on November 12, 2011 by james koopmann| Comments Off

While the acceptance of variables in PostgreSQL “might” be a well-known and simplistic task, to me, the journey to find a method that actually satisfied my need for complete simplicity and diversity eluded me. Yes, I searched the Net and found quite a few, what I’d say, simplistic ways to get variables set within a SQL script. But none of them offered a full spectrum of variety or variability to their use.

For instance, within psql, there is actually a way to accept and set a variable though the PROMPT command:

\prompt [TEXT] NAME    prompt user to set internal variable

Unfortunately, I found it quite difficult to use when trying to handle text variables, specifically when trying to wrap single quotes around a text string to be used in a comparison. If you have found out how to do this effectively, please send me an email.

That aside, I still think I’ve stumbled across a better way that allows me to tap into the power of the Unix environment and, in effect, merge two great scripting environments. Enough said, here is a simple script that will prompt for an owner and execute a simple SQL query against the pg_authid catalog and report on an oid and rolname.

\set owner `read -p "Enter owner: " owner && echo \'$owner\'`

SELECT pa.oid,
       pa.rolname
  FROM pg_authid pa
 WHERE pa.rolname = :owner;

\unset owner

This script:

  1. uses the Unix read command, with -p option to prompt for owner
  2. executes a second Unix command (&&) in the same line to echo back the owner environment variable
  3. will set the psql variable owner
  4. executes the SQL command, using the set :owner variable
  5. unsets the owner variable

And that is all there is to it. Hopefully you can see the flexibility you have in setting a variable for psql by hooking in the Unix environment. The sky is the limit.

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Posted in database, PostgreSQL, script, Unix

Wednesday – bench – more rehab

Posted on November 11, 2011 by james koopmann| Comments Off

warm-ups
some good stretching and rotator cuff work as well as some dumbell lateral raises.

Bench <- pinky on ring
135×10x10x10x10 <- for the most part pain was only when un-racking the weight and when I lost a tight form. Tried 185 but was still painful after 3 reps.

Dips
4sets of 10 <- no real pain to speak of which was nice

Dumbell Rows
90 x10x10x10x10

iced shoulders

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Posted in powerlifting, training log

Monday, no Tuesday – deadlift

Posted on November 9, 2011 by james koopmann| Comments Off

While I had a nice squat session last Friday, it left me with a twinge in my lower back that has effected my sciatic nerve all weekend and into Monday. Was able, through some blessed events, to see my chiropractor on Monday. Not much was really THAT wrong but my lower back was very tight and the pain continues.

I spent all day, every hour on the hour, getting up from my desk, walking around, stretching, and icing my lower back. By the time it deadlift time I felt ok but not 100%. Walking around still shot some occasional pain down my legs. Regardless, I decided to load up the bar and see how deadlifts would go. I clearly felt a bit disconnected and  apprehensive about loading my full weight for today and even putting in a full 5 sets as I had planned. So instead I decided to just hit the weight from last week for a few sets of 2 and call it a day.

Deadlift <- rest pause
450x2x2x2

Deadlift Static Holds 
585  3 sets for 10secs

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Posted in powerlifting, rest pause, training log

Friday – squat

Posted on November 5, 2011 by james koopmann| Comments Off

Was happy about today’s lifts. Felt fairly secure going down and had some decent drive in my legs, at least it felt that way. A few grinds here and there as well as some messed up form that caught me on my toes slightly. Decided to stop messing around with light weight on my romainians and bang out some heavy’s at 315. last couple reps on the last two sets were a grind.

Squat <- rest pause
385x3x3x3x3x3

Romainians <- pause on the ground
315x6x6x6x6

Walkouts
515 x2


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Posted in powerlifting, rest pause, training log

Wednesday – bench – more rehab

Posted on November 2, 2011 by james koopmann| Comments Off

Shoulder seems to be getting better but still painful doing certain movements. Pain is present when moving any heavy weight across / in front of my chest as well as overhead sometimes.

Today I did a lot of warmups for shoulders, biceps, and rotator cuffs to see if this would prime the area and reduce pain. For the most part it did but pain persisted and I decided to work more on form with as much weight until too painful.

Bench <- pinky on ring
135×10x10x10 <- for the most part pain was only when un-racking the weight and when I lost a tight form. Tried 185 but was just too unstable in the shoulder area. This makes me believe that I have to strengthen the shoulder area some more before progressing.

Dips
5sets of 10 <- no real pain to speak of which was nice

Barbell Military Press
45 <- way too painful to continue

Dumbell Military Press
20×10 <- first set was again VERY painful but decided to continue with more sets
20x12x12x12x12 <- pain slowly diminished as the sets/reps progressed so I was able to get a total of five sets here

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Posted in powerlifting, training log

Monday – deadlift

Posted on November 1, 2011 by james koopmann| Comments Off

Deadlift <- rest pause, this was the toughest deadlift day I have ever had. Warmup sets were 135×6,225×5,315×3,405×1 and then the 5 of 4 rest pause sets. Really had to grind out quite a few reps on the backside of these sets.
450x4x4x4x4x4

Anderson Good Mornings <- usually do these but I was drained form the DLs. Back was worked out quite good as well. So decided to skip these today.

Deadlift Static Holds <- hands were toast at this point but was able to hold these up for a quick 10secs.
585 x2

Hanging Leg Raise <- boring stuff but got to do it.
4 sets

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Posted in powerlifting, rest pause, training log

Friday – squat

Posted on October 28, 2011 by james koopmann| Comments Off

Squat <- rest pause
365x4x4x4x4x4

Romainians <- speed
225x10x10x10

Walkouts
515 x2

Hanging Leg Raise
4 sets

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Posted in powerlifting, rest pause, training log

Wednesday – ?Bench?

Posted on October 26, 2011 by james koopmann| Comments Off

Well, nothing exciting today other than the fact the pain in my shoulder has decreased enough to start doing some bench type work. Still have pain with my normal wide grip so moved into a close grip and very strict movements.

Bench <- close grip
135×10
185×5
225×3 <- pain came back in shoulder so drop weight
185x5x5

Dips
4sets of 6 <- any more and pain came back

Dumbell Rows
70x10x10x10x10

Barbell Curls
3sets of 10

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Posted in powerlifting, training log

Monday – deadlift

Posted on October 25, 2011 by james koopmann| Comments Off

Honestly I was not very happy with today’s training. 450lb is something I’ve done before for reps and I failed on the very first attempt. Lot of factors at play here as to why I had issues; workXstressXovertraining=fail. Time to adjust and knock the socks off this same routine next week.

Deadlift <- rest pause
450xfailx4x4x2x1xfail

Stiff-leg deadlift
225x10x10x10x10

Static Holds
585 3 sets for 5-10secs

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Posted in powerlifting, rest pause, training log