Back is feelin like Shyt. Have never been to a chiro but I think it's about that time. Back is at its worse. Sitting In class was super uncomfortable. Getting off that chair was 10x worse. It takes me a few minutes till my back would allow me to stand upright without lower back feeling like its getting torn apart(stiffness and pain). Putting on my socks was a mission this morning lol. Lying in bed right now hating life haha. Ill prob b out for a while but ill be around looking at updates from u guys. Be easy fellas
Get off the bed and lay down on the ground. Put your legs/butt up against the wall and stretch out those hamstrings. Well try it anyways. Seems to help for myself and occasionally we all find ourselves in the break room at work doing this when needed.
Increasing my VoluME! FinaFlex Stimul8 Log
I had a similar experience to you in may with a back pinch while squating.. The next week or so was pretty damn bad.. Couldn't lift for about a month. It's kind of what I'm coming back from now.
No just went to a general doctor. She gave me muscle relaxers and said my lower back muscles were just real tight and spasming.
The **** was painful though man. Felt like I was a good 70 years old for a week or so lol.
Do this..Lay flat back on the floor, place your hand under your spine. If you have any curve where your back isn't touching, then you need to spine massage it with a soft foam roller. Roll side to side for a minute or so, then lay back on the floor. Spine should be flush with floor, no curve. This will help relieve some of that pressure.
Here dude, I pulled this up for you
Lie with head and spine supported on foam roller and feet flat on floor. Place arms directly out to the side, as in forming the letter “T”. You should feel the stretch in your chest/pectoral muscles and shoulders.
Pectoral Stretch: T position
Hold this position for 30 seconds while still breathing and repeat 3 times.
In this position, roll side to side to give your back muscles a massage. Massage the area for 1 minute
Military press 531
Week 3 cycle 1
- so had early class today and got out early. Back was feeling decent as long as I wasn't bending over to pick Shyt up. Stretching yesterday helped alot ..So I decided to finish off at least my military presses for 531 week.
-didn't max out on anything and took it easy so I won't spaz out my back.. Wore a belt through entire workout too keep core tight. And extra support
Warmed up with pull ups and chins
4 sets of 6-8
-slow controlled reps
145 x 5
165 x 3
185 x 5
-had at least one more but racked it
More pull-ups and chin ups
Lost track of how many sets , at least 8-10 sets of 6-8
Close grip bench
-paused on chest for 3 sec
225 x 6 x 5
-some more pull ups done in between.. Dead stops
3 sets of 3
Delt work (lateral db raises and front raises) and called it a day then went to work
-nothing was maxed out and kept rest high. Nothing too taxing on the back.
-went super light today. Didn't want to irritate back.. Felt like a bytch using light weights.
-worked up to 335.. A bunch of singles . Practiced taking out slack and setting up initial pull. Back was still hindering my mobility but I think I got more upright this time then last. Focused on keeping knees behind toes and most of body behind bar. Definitely felt like I was doing em with better form today then any other day ive done em
-paused in hole and took 3 deep breathes
135 x 5
145 x 5
225 x 3 x 3
-last set I felt like I was so close to tweak my back again on the way up.
Bw x 10 x 5
Did some arms today. Curls and ext. nothing to extreme . Just got a nice pump goin
Was going to see chiro but back was feelng like its heeling up. Don't wanna spend that money for someone to give me pain meds or muscle relaxers for my back . Yea it'll probably benefit me in the long run for them checking me out but ehh next time. Definitely my hips (iliacus and psoas) need some work and stretching. Maybe a week of stretching would loosen things ups. Thanks god it's Deload next week so ill be focusing on mobility form and speed with all lifts.
Tortilla , pulled pork with sour cream and chipotle peppers.
Food likes fire! Lacrosse ball to the lower lumbar will fix that issue
Ironflexsupps.com - get 20% off with "AM20"
Philippians 4:13 I can do ALL things through christ who strengthens me
worked up to 185
reps of 3-5 paused on chest and explode up
maxed out on 185 for 30 reps
6 sets of 8-10
75 x 10 x 2
100 x 10
115 x 9
125 x 7
lying chest supported HS rows (pronated grip, wide grip)
2 plates x 12
3 x 10
4 x 6
5 x 5
2 x 10 x 3
dead stop chins and pull ups various grips
5 sets of 5-8
light weights slow controlled form
3 sets of 15
-took some cit mal today to finish up my bottle and damn.. gave me the only low BP. i was just zoned the fck out on the bench today.. had to hype me up on every set. by DB bench it started to wear off so thats why i decided to hit 125.. energy came super late for me but got it in today
-still havent checked up on back just been stretching. im waiting till me n wife have days off together so we can get our backs checked same time since she is having back aches lately due to pregnancy. Work killed me today.. had a big shipment come in and had to unload n separate 15 skids. 96 degree weather out here in chicago so i was drained