LET ME TELL YOU OF THE DAYS OF HIGH ADVENTURE!

Yes, but small pictures of large dudes (Hehehe):
 

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Anyway, wife and kids are good. I'm just continuously broke (physically and financially, lol). I'm currently 2 weeks in on 2 months of physical therapy for my low back. Turns out that hernia I had 2 years ago might be the cause of my never ending back pain. Abs don't seem to fire correctly, in the process of compensating, my hip flexors because horribly unbalanced, 1 adductor got quietly weak, and it all seems to be pulling on the lumbar. So I'll go ahead and do this physical therapy thing and see what happens.
 
Famine said:
Anyway, wife and kids are good. I'm just continuously broke (physically and financially, lol). I'm currently 2 weeks in on 2 months of physical therapy for my low back. Turns out that hernia I had 2 years ago might be the cause of my never ending back pain. Abs don't seem to fire correctly, in the process of compensating, my hip flexors because horribly unbalanced, 1 adductor got quietly weak, and it all seems to be pulling on the lumbar. So I'll go ahead and do this physical therapy thing and see what happens.
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Yep, that is what age does to you, don't tell me, I don't know where to start. Doing one day per week rehab -and injury prevention exercises.
 
Did an hour of physical therapy tonight. Side plank leg lifts are horrible!

I attempted my deadlift routine afterward. Only got up to 5x245 before pooping out. Ended with 200 rows on the rower.
 
Famine said:
Did an hour of physical therapy tonight. Side plank leg lifts are horrible!

I attempted my deadlift routine afterward. Only got up to 5x245 before pooping out. Ended with 200 rows on the rower.
Click to expand...

For your lower back:

Linear leg press, with toes over the the border of the platform, high up. then lowering until knees are beside ears while lifting butt up.
Start with low weight, maybe even only the sled. Trust me, it works for lower back issues.
 
Famine said:
If I'm picturing this correctly...is it like a squat and good morning combined?
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more -or less- but upside down. It forces your body to go in a very closed fetal position, bulging the whole spine outward (contrary to standing posture). It fixes all sort of misalignment, herniated discs and pinched nerves.
 
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Feet shoulder width apart, toes OVER the upper border. Lower the sled, knees besides ears and lift the butt up! I know its contrary to good form -but you do therapy -not fugging mass building. Stay for 3 sec in the lowest possible position, then press the sled slowly up. Do it with weights if possible (it presses your body better together). No jerking -or explosive movements, the trick is the bottom position hold.
 
If you have a good therapist (they are rare), follow his advise and skip mine.
 
After an hour of PT tonight, I came home and decided to do some bench.

5*135
5*165
3*195
5*235
3*265
1*295
1*315 PR MATCH SET 5 YEARS AGO
6*225
4*225
4*225

It would seem PT is working.
 
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