To Infinity.... and Beyond!

bench looks good sir, especially considering your aforementioned conditions leading up the workout!
 
Dustin07 said:
yeah its all over the map. i'm just trying to not stress over it....

bench
95 x 15
135 x 10
175 x 5
210 x 5
225 x 4
235 x 1

notes
didn't have time, haven't been getting more than 4hrs of sleep this week due to schedule issues, and didn't eat yesterday! before my afternoon workout so I'm not unhappy with these numbers considering.
Click to expand...
Nothing like lack of sleep and not eating to ruin a workout. Hopefully you can get some good sleep.
 
thanks guys, this weekend should be pretty casual. going to try to get a back and arms session in today then a lot of rest. last night was just conditioning:

warm up
row 150m
50 double unders
row 150
50 double unders

EMOTM
5 x double kb clean and press (53lb kb's,) on odd minutes
10 x 70lb kb swings on even minutes

wod
40 wall balls
400m run
4 rounds
20minutes ish
 
warmup
30 seconds each:
max double unders
side squats
max double unders
pushups
double unders
pause squats
double underes
crunches
double unders

squats
bar x 10
95 x 10
135 x 5 x 3
145 x 5
165 x almost 1.... didn't want to challenge the back.

wod
40 wallballs
400m run
30 wall balls
300m run
20 db squat cleans 2 x 30lb
40 walking db lunges
10 db squat cleans
20 walking lunges
time: 14:40ish

notes
light weights and conditioning work all seem to be fine on the back. just not ready to move heavy weight yet.

ring muscle ups
1 x 5
1 x 4
2 x 3
 
yeah and I have to admit while I can't squat heavy i'm happy with anything that leaves me with sore hammies and glutes, which that workout did. honestly i'm just taking time off from squats and probably cleans and deads for maybe a few months until it just naturally feels good again. I've been pushing myself constantly trying to establish a 5 rep max to start with and work back up but its just painful.

i got to a point where turning around to look behind me in the car while reversing hurt. sneezing and coughing hurt. I could literally flex my lower back muscles and feel a little pain. but right now I have zero day to day pain. only hurts when i load up a barbell on my back. so I'm going to stay active and busy and not stress over squats for a few months.
 
Dustin07 said:
yeah and I have to admit while I can't squat heavy i'm happy with anything that leaves me with sore hammies and glutes, which that workout did. honestly i'm just taking time off from squats and probably cleans and deads for maybe a few months until it just naturally feels good again. I've been pushing myself constantly trying to establish a 5 rep max to start with and work back up but its just painful.

i got to a point where turning around to look behind me in the car while reversing hurt. sneezing and coughing hurt. I could literally flex my lower back muscles and feel a little pain. but right now I have zero day to day pain. only hurts when i load up a barbell on my back. so I'm going to stay active and busy and not stress over squats for a few months.
Click to expand...
Sounds like it is for the best. Lower back pain like that is no fun.
 
bench
95 x 10
135 x 10
165 x 5
195 x 5
210 x 3
220 x 3
225 x 1

db curls
3 sets

ez bar curls
3 sets

cable flies
3 sets

decline
135 x 10
175 x 10
185 x 10

rest... drive to xfit
bench
95 x 15
135 x 10
165 x 5
200 x 5

wod
4 min amrap
400m run
max burpee box jumps
rest 1 minute
4min amrap
3 ring muscle ups
10 x db thrusters (35lb dbs)
rest 1 minute
4 minute amrap
15 ghd situps
15 x 35lb double kb swings

decent day.
 
back is basically ****ed. maybe illiac crest stuff, I'm not sure. I've done doctor, massage therapist, rest, chiro, supplements, anti inflammatories, stretching, foam roller, etc. I'm going to start PT next (again).

I can front squat medium weight, do kettlebell stuff, pistols, wallballs, etc. but cant' really back squat more than 135 without it hurting.

but the bench is doing OK. I'm putting more emphasis on shoulder health with extra stretching and kettlebell armbars etc since if I lose my shoulders I dont have anything left to play with!
 
upright rows
3 sets

seated t rows
3 sets

db curls
3 sets

dead lifts
135lbs x 10.
this was a test. the DL went fine but the back was a little tight after finishing.

mini wod
3 muscle ups
10 x 95lb hang cleans
3 muscle ups
10 x 115lb hang cleans
3 muscle ups
10 x 135lb hang cleans


notes
thought i had done more than that... lol
 
I've probably mentioned all this before, and maybe our low back pain is different, but I found key exercises that made my low back worse/horrible, so through the process of trial and error over the course of a year and a half, I eliminated the following:
Front squats
Bent over (unsupported) BB rows
Dave Tate's suggested body position for bench (which is a shame because it DID increase my bench)
Heavy front DB raises

My low back isn't perfect, but it's 90% better than it was a year and a half ago.
 
Bro just read last page here, so not sure where your back pain is centralized but I was really f'd up bad for a while and you're doing the right thing by staying in the game. The light lifts will pay off huge in the long term. Have you tried really working hips prior to squatting. Abduction adduction bridges kb swings will really loosen the hinge up which will take a lot of the tension from the lumbar. Might not see immediate strength gain but should feel better while progressing through the moves. Also, something many don't think about is on the morning spend a good half hour or so really stretching your hams out. Tight hams pull on the entire chain which make any structural issues more pronounced. Any questions hit me up, know way too much about this **** lol. If it's cervical there's a ton of other stuff to do but guessing it's lumbar region from squatting being intrusive. Anyhow hope some of that helps in some way
 
bloodnthunder said:
Bro just read last page here, so not sure where your back pain is centralized but I was really f'd up bad for a while and you're doing the right thing by staying in the game. The light lifts will pay off huge in the long term. Have you tried really working hips prior to squatting. Abduction adduction bridges kb swings will really loosen the hinge up which will take a lot of the tension from the lumbar. Might not see immediate strength gain but should feel better while progressing through the moves. Also, something many don't think about is on the morning spend a good half hour or so really stretching your hams out. Tight hams pull on the entire chain which make any structural issues more pronounced. Any questions hit me up, know way too much about this **** lol. If it's cervical there's a ton of other stuff to do but guessing it's lumbar region from squatting being intrusive. Anyhow hope some of that helps in some way
Click to expand...

yeah. I appreciate the feedback but I had started a foam roller habit 2-3x's per day, specific periformis stretches, etc. and for squat warm ups i was doing everything included additional banded stretches, clamshells etc. i'm going to see a new PT this week I think.
 
Famine said:
I've probably mentioned all this before, and maybe our low back pain is different, but I found key exercises that made my low back worse/horrible, so through the process of trial and error over the course of a year and a half, I eliminated the following:
Front squats
Bent over (unsupported) BB rows
Dave Tate's suggested body position for bench (which is a shame because it DID increase my bench)
Heavy front DB raises

My low back isn't perfect, but it's 90% better than it was a year and a half ago.
Click to expand...

ironically front squats dont hurt that much, proportionately. i could probably front squat the same as back squat without pain... its weird. it has something to do with that slightly bent over position of low bar back squats and deads.
 
warm up
3 rounds of
20 med ball russian twists
lateral 1 legged hops

3 rounds of
5 135lb barbell rollouts
10 x 135-155lb RDLs
25 x bar over two footed hops

deadlift
185 x 3
225 x 3
255 x 3
275 x 3

note
really happy about these deads. its the most i've pulled in a while and i'm feeling really good about it today. clearly a long ways off from 450 but i'm rebuilding. i have a PT appt on friday and i'm feeling positive about it all.

wod
30 cal row
30 thrusters @ 75lbs
30 pushups
30 step back lunges @ 75lbs
30 burpees
30 thrusters @ 75lbs
time: 15:00

note
the wod was way harder than it looks and it showed just how out of shape i am. probably should have been a ten minute wod. but my thrusters are super slow and i think that's largelydue to the back issues. i'm rebuilding though.
 
bench
95 x 10
135 x 5
165 x 5
195 x 5
220 x 3 x 2

db curls
3 sets

hammer curls
3 sets

cable flies
5 sets

dips
3 x 15

cable push downs
3 sets
 
warm up
lateral drills
kb drills
smolov abs
weighted planks
bicep openers

bench
95 x 10
135 x 10
185 x 5
200 x 6

wod
2 min amrap
9 toes to bar
15 x double kb swings
30 seconds rest
2 min amrap
15 back extensions
6 burpee box jumps
30 second rest
2 min amrap
6 ring pull ups
12 wallballs
30 second rest
2 rounds through the whole lot of it.

notes
back is a little stiff after mondays deadlifts but nothing i'm overly worried about. bench seems stuck, but i'm plugging away. carbs are back up, lean again. weighted in at 173 fully clothed yesterday (crazy). my conditioning is down, but that's to be expected since i've only been averaging like one wod a week.
 
There with you on dead's numbers. Hard rebuilding mentally when your numbers are so far off from were they use to be.
 
dapack said:
There with you on dead's numbers. Hard rebuilding mentally when your numbers are so far off from were they use to be.
Click to expand...

yeah its a roller coaster. when my numbers first started dropping i was upset about why I wasn't going up anymore. but now as I sit here and work through the back issues its less upsetting and I just kind of smile knowing that i DID at one time pull 450, so long term, my goal is to chase the dream again. I'm not dead or in a wheel chair and I plan to lift forever so we'll see what happens.

I would like to see my bench go up though. I really thought yesterdays session should have been back up to 220 x 5 but I'm not holding on to a strong bench and I think that may be a nutritional issue. i'm also out of routine with creatine and only remembering probably once a week right now.

other than that I'm on zero supps except an occasional ZMA before bed.
 
"I would like to see my bench go up though. I really thought yesterdays session should have been back up to 220 x 5 but I'm not holding on to a strong bench and I think that may be a nutritional issue. i'm also out of routine with creatine and only remembering probably once a week right now."

Maybe add in some heavy triceps/ shoulders a couple times a week if you can. You already do so much with Xfit but if you could squeeze in just 5 sets a couple times a week I think it would help.
 
I tend to try to add weighted dips and decline press on my bench days when I have time, but these past couple trips I keep forgetting my dip belt because I took it out of the car for some reason...lol.
 
squats.....
bar x 10
95 x 19
135 x 3 x 5

hurts enough to stop there. but with good form I can actually have pain free reps so IDK.

wod
100 double unders
15 burpee pull ups
21 db hang squat cleans
100 double unders
12 burpee pull ups
15 db hang squat cleans
100 double unders
9 burpee pull ups
9 db hang squat cleans
time: 12:00

notes
I have PT today at 9 so thats cool. weight is down more to 173.
 
i hope that the PT today is the beginning of your resolution to this problem. my si joint has been bothering me as well again so although i don't believe it's as severe as your experience, i'm right there with ya.
 
so PT was interesting. he found a lot of strength deficiencies on my left side. Like crazy deficiencies. like he'd pull back on both my toes and my right toe I could restrain him but my left toe had zero resistance. same thing with resisting his hands pressing against my legs in or out. and when he hit my knee with a hammer to test the reflex, my left side had 1/2 the reaction my right side did.

so finding out that i had some serious strength issues on the left side I opted to try to do more isolation work on that side. i have another visit next friday. he thinks right now I have some over sensitivity to pain that I'm going to have to work through but mostly he thinks i did have a good injury which i've already started to rehab on my own...

Friday night
bench
95 x 20
135 x 10
165 x 5
195 x 5
220 x 4, 4, 3
185 x 10

db curls
3 sets

pistols
bw x 10 reps
+12kg kettlebell x 3 sets of 10

Xfit;

strict ring muscle ups
6 sets of 2

clean and jerk 5 reps emotm
95lbs x 5 sets
115lbs x 2 sets
135lbs x 3 sets

wod
partner wod... 12 min amrap
40 x 155lb dead lift (20 ea)
30 x pull ups (15 ea usually)
20 x bar over burpees (20 ea)
3 rounds

notes
it felt good to be able to clean and jerk so much considering 135lbs was enough to make me nauseous just to deadlift back in june.
 
today;
bench
95 x 10
135 x 10
175 x 5
200 x 5
220 x 4

decline bench
135 x 10
185 x 10
205 x 10

pistols
bw x 10 reps
+12kg kettlbell x 10 reps x 3 sets
bw x 10 reps

power clean and jerk
95 x 10
135 x 5r x 3s
155 x 5
165 x 5
175 x 2

notes
far cry from my old numbers. back pain was there but I worked through it. its seriously a mental battle more than anything. when I'm warm and mentally on fire i can just keep going. once i cool down or get distracted I can't even deadlift the weight.

all in all i feel like things are improving though. I dont seem to be at risk of causing more damage from what i understand.
 
At least you have some good news and hopefully knowing what you do now can start working on it.
 
its so bizarre. so yesterday as long as I was warmed up and mentally in the zone I could do 'heavy' power cleans and jerk. but when I cooled down and got distracted, just deadlifting that much weight hurt again. so maybe it is all mental? we'll see. i'm planning on warming up with pistols again tonight.

next PT session is friday. we should do actual 'exercising' that day and we'll see what happens from there... but in the meantime I should become a pistol champ.
 
last nights workout smoked me but felt awesome.

warm up
3 sets of 8 reps seated kb press (44lb kbs)
3 sets of 8 reps 115lb slow bb rows (hard on back but made it happen)
3 sets of 10 reps of slow ring dips with 35lb kb

3 rounds of
250m row
60 second hand stand holds and step ups

wod
3 rounds of
15 x double 44lb kb push press
20 x wallballs
then 1000m row
then 3 rounds of
15 x double kb hang squat cleans (44lb kbs)
20 x push ups
total time was about 20 minutes.


notes
i was killing it until the hang squat cleans. I wanted to go 35lbs at first since back and squat issues still exist but forced myself to do 44s. yes it was way harder. but totally worth it mentally. that wod cooked me. it was great. things are moving the right direction, energy is up, and I'm guessing t levels are too judging by life, aggression, etc. its awesome. weight is down but mostly due to leaning up.
 
warm up
lateral cone drill
1 legged 20lb med ball tosses
deficit (from a box) weighted pistols

3 sets of 8 snatch grip bent over rows @ 135lbs
3 sets of 5 rollouts with same barbell
3 sets of 10 RDL's with same barbell

deadlifts
135 x 10
185 x 5
225 x 3
255 x 3
285 x 3

225 x 10 (fast and easy)
225 x 5 (put a belt on as an experiment and the belt hurt like a son of a bitch)

wod
10 min amrap
15 x 95lb muscle clean
12 x pistols
9 x burpees
4 rounds + 5 cleans

notes
deads went up 10lbs this week as planned. very very happy about that. still hurts. but 285 hurts as much as 135 so i'm not worried. I think i have mid 300s in me at least. 285 wasn't that heavy, just painful and i can tell my right leg does 75% of the lift. so I'm retraining the left leg to do something.

notes 2
had day 2 of PT today. i'm not sure its doing anything at all because all my PT is basically the same stuff I already do at the gym but with lighter weights and weaker bands. however, its showing me i'm on the right track and giving me the mental fortitude to push through the pain a bit as I relearn how to lift.
 
Well its not really the leg, its the lower left back, upper left glute, but it can run all the way down the leg like sciatica type issues when its irritated. i'm really feeling positive about the whole process though. i mean 285 isn't a heavy pull but its a helluva lot more than the 135 i was yanking in June that made me sick from pain.
 
do alot of hanging upside down, but with your legs fixed to the bars or ceiling to get pressure off the lower back and discs, maybe it helps to free a pinched nerve
 
Warsheeper said:
do alot of hanging upside down, but with your legs fixed to the bars or ceiling to get pressure off the lower back and discs, maybe it helps to free a pinched nerve
Click to expand...

i have an inversion table at work and one at home and I do use them occasionally. i thought it helped at first but lately i'm not sure its doing anything anymore.
 
yeah it might, I sometimes take the safety strap off my inversion table though and end up hanging exactly like that picture with just my feet holding into the clamps.

bench
bar x 20
95 x 20
135 x 5
180 x 5
210 x 5
225 x 5 (PR?)

db curls
3 sets

dips
2 sets

note
had to get out of there fast to make the drive to xfit. just wanted to get my bench in. I think 225 x 5 is a PR. I know i hit 220 but I can't recall if i've ever hit 225. the best part is... I had 1-2 more reps in me easy. but didn't want to ruin a good vibe without a spotter.

xfit
tons of different air squats, jumping squats, and pistols.

squats
bar x 10
95 x 10
115 x 5 x 2
145 x nope

front squats
135 x 3 x 5

back squats - again
135 x 10

wod
20 minutes of:
3 x 135lb front squat (cleaned)
5 x pushups
5 x strict toes to bar
14 or so rounds

weight
177 (going up)

notes again...
so 145 back squat was brutally painful at about 1/3 squat. but after knocking out a few rounds of front squats the 135lb back squat felt fine.
 
still moving up, although deads were harder I hit my goals.

RDL deads
95lbs x 10

deads
135 x 10
185 x 5
225 x 5
260 x 3
295 x 3
225 x 15

notes
the 295 was a bit harder this time but there were other factors I think. tired, no music, felt self conscious about form. I didn't have the grip it and rip it mentality. so muscling through an extra 10lbs makes me happy.

xfit...

warm up
250m row, 15 cal bike, 100 double unders, 200m sprints

seatted kb press
2 sets of 6 @ 35lbs ea
2 sets of 6 @ 44lbs ea

ecentric bench - 6 second decline, then explosive lift
95 x 6
135 x 6
165 x 4
175 x 3
185 x 2
210 x 1
225 x 1

note
this was actually super easy. i was supposed to stop at 85% of my training max (198lbs) but even 225 was way too easy and i think i did a 7 second decent plus pause. i'm feeling good about my bench right now.

wod
8 x chest to bar pull ups
8 x 155lb deadlifts (60% of 1rm and I figured 315 was a safe 1 rep now with my 295 x 3)
8 x 35lb (x's 2) kb thrusters
2 x 100m sprints
rest 2 minutes
4 rounds

weight
176.5lbs

notes
things seem to be moving in the right direction. my hands need a day of rest though from the bar work. getting back on fish oil. just started a 10 day cleanse with friends from the gym. that might be a bad idea if it cuts too many calories, but my liver will be happy with ten days of no booze. could be good hormonally. I can tell lately my T levels seem to be going up.
 
bench
bar x 20
105 x 20
145 x 5
185 x 5
215 x 5
230 x 3
240 x 1
205 x 6
185 x 10
155 x 15

db curls
3 sets

tri push downs
3 sets

wide grip dead hang pullups
3 sets

notes
only had about 30 minutes available. wanted to hit my bench.
 
I can't remember for the life of me what my pressing and accessory work was friday and I forgot to log it. I know it was explosive one reps but I cant remember if I stopped at 235 or 245...

wod
4 x 155lb hang power clean
12 x double kb swing
12 x cal row

4 x 155lb hang power clean
12 x double kb swing
12 x cal bike ride

4 x 155lb hang power clean
12 x double kb swing
50m sled push

rest 6 minutes, then repeat.
 
so every squat night I go into with mixed emotions. always excited about the first set, bummed by the last.
but I've noticed that really working on firing the glutes is helping alleviate the back pain. so last night a buddy/coach friend of mine got me to think about curling my big toes while squatting to help engage the posterior chain better.it went really well and was the most i've squatted almost pain free since like June.

squats
bar x 10
65 x 10
95 x 10
115 x 10
135 x 5
155 x 5r x 2s
165 x 3 pause squats
155 x 5
135 x 5 x 2

notes
no its not heavy, but working with two coaches and my form was rock solid low bar, very little pain at 165. my goal at this point is 225 by end of year for reps again. not a lot but hey. after my year, its substantial.

wod
20 minute emotm, changing every minute
1) 5 burpee pull ups
2) 12 x 30lb wall balls
3) 2 x 62lb turkish getups
4) 15 x calorie row

I went with 30lb wall balls over 20s today. they're way heavier. like more than twice as hard. its crazy. good practice though.
 
Speaking of big toes, the other night I was stretching my calf, and my big toe spasm'd and twisted an odd way that isn't normal. Weird.
 
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