Jim's Back and Everything has Changed....

Did body day training today before work.

BTN Press: 115 x 6 x 4
1 Leg Calf Raise: 53 x 15 x 2
2 Leg Calf Raise: BW x 40

KB Bench: 53 x 15, 53 x 13

BB Curl: 65 x 10, 75 x 10, 85 x 7

V Bar Pushdown: AVG x 100 (rest pause)

Not bad, I actually prefer training before work on Sunday. Just didn't do any lower stuff today because I've got DL tomorrow.
 
Rep DL:

DL: 240 x 8 x 2
Blocks: 260 x 8 x 2
Deficit: 225 x 10 x 2

Lat Pulldown: 80 x 15 x 2, 80 x 13

Ran out of time. Planning to knock some pullups out tomorrow during bench press.
 
Explosive Bench:

Bench: 150 x 3 x 8 (3:09)
CG: 165 x 5 x 2
Lilly: 140 x 8 x 2

Seated Cable Row: 110 x 15 x 4
Pull-up: BW x 8 x 2
Facepull: Purple x 30

Meh, took right at an hour to finish this. Rest day tomorrow, might do some cardio or something.
 
Heavy Squat:

Squat: 250 x 2 x 5 (3:24)
Hi Bar: 265 x 3 x 2
Pause: 235 x 4 x 2

Had a lot of lean today, and I'm not happy about it. Depth was Meh, some sets good; some not.

Planning to do the assistance tomorrow and some post squat ****.
 
Lean on all squats?
 
I have a bad lean on low-low bar, but I love that positioning. I'm trying to find a balance where I can have my arms as wide out as possible with the bar as low as possible, without a lean. It's futile.
 
RegisterJr said:
I have a bad lean on low-low bar, but I love that positioning. I'm trying to find a balance where I can have my arms as wide out as possible with the bar as low as possible, without a lean. It's futile.
Click to expand...

I like low bar for squatting wide with flat shoes, but it isn't coming together comfortably with the more conservative stance.

I'd prefer to squat wider because I am stronger that way (or rather, I was stronger). But don't want to put that much stress on my back because of my injury history.

Honestly, high bar squatting is starting to feel much more natural even with an exaggerated stance width (extra close for the quadz). After my next meet, I may play around with a higher bar position as my primary squat technique and see how it compares to recent meet results.
 
Did a quick body day today, wasn't really feeling it.

BTN Press: 115 x 6 x 3

Elevated GHR: BW x 10 x 2

BB Curl: 75 x 10, 85 x 6 (lol)

Skull Crusher: 40 x 15 x 2

Not really sure about the skullcrusher weight. I got an ez Curl bar for free with some standard plates and put all of them on it. Didn't feel very heavy, but got a good pump out of it anyway...
 
"Heavy" DL:

DL: 295 x 2 x 3
Blocks: 310 x 1 x 2
Deficit: 275 x 3 x 2

Lost a callous on the inside of my thumb on the blocks. Lame.


Lat Pulldown: 110 x 15, 110 x 11, 80 x 15 x 2
Pullups: BW x 7, BW x 6
Meadows Shrugs: 53 x 12 x 3
Back extension: BW x 15

Meh. Deadlift wasn't bad, but wasn't great. Keep tearing my hands up. Pulldowns blew, pullups were worse.
 
Glittered lotion will help keep your hands solid. Have to apply all day though.
 
Rep Bench today.

Bench: 190 x 7, 190 x 6
CGBP: 200 x 3, 200 x 2
Lilly Bench: 175 x 6 x 2

Cable Rows (C023): 110 x 15 x 4
Facepull (bellybutton level): Mini x 20 x 2

KB Row: 53 x 14 x 2
Push-ups: BW x 60 seconds (40)
 
Back still sore today, squatted anyway.

Explosive Squats:

Squat: 220 x 2 x 6
HiBar: 235 x 5 x 2
Pause: 205 x 6 x 2

Some felt good, some didn't.

GHR: BW x 15, BW x 14
Back Extension: BW x 12 x 3

Now my back hurts though. Didn't feel bad during the workout but it did after. It isn't the same pain as when I injured it (and is actually on the opposite side) so I'm sure it means I'm favoring one side over the other. Got some video from the side that I'll post later today, I'm fairly certain I'm overextending trying to force my chest up (which I've been trying not to do). Critiques welcomed.
 
Yeah, what you're describing is fairly common. Hyperextending to keep the chest up, that is. Biggest thing for me is a proper brace at the top and thinking ribcage down (plugged in, as duffin says) throughout the movement. Be safe with that back!
 
First thing I notice is that it seems like I still squat like I'm wearing flat shoes. Hips come really far back which leads to more forward lean to counterbalance the weight and more stress on my back.

I feel like I don't do this as much with a higher bar position so it may be time to really think about using that as my primary squat technique.

I try to brace similar to how duffin describes, and it usually feels like I am but I don't really see it on video.

Bleh. It's hard to believe I used to enjoy squatting more than the other lifts lol.
 
2 things I notice. 1. Seems like you brace at the top at lose a little tightness in the hole. Hence the slight buttwink. 2. I realize they're explosive squats, but it seems as if you're jarring your lower back a bit much on the *******.

Just my 2 cents.
 
Hinge and then "sink your torso through your hips". Back to the whole "knees out knees out!" thing. Twist up the floor with your feet and maybe that'll keep those knees from traveling too far forward. That should help keep you from losing that tightness in the hole.
 
Sean1332 said:
Hinge and then "sink your torso through your hips". Back to the whole "knees out knees out!" thing. Twist up the floor with your feet and maybe that'll keep those knees from traveling too far forward. That should help keep you from losing that tightness in the hole.
Click to expand...

I shall attempt this next week.


Also, **** you and your squat.
 
Did some sprinting yesterday, running some routes and throwing the football around. Spent maybe 2 hours just being active and not being a bum, back is sore from it some (similar to the first couple of times I hit the bag) as its been quite some time since I've done that.

I'm hilariously out of condition for that ****.


Body day today (well upper body day lol)

Strict OHP: 125 x 4--115 x 1--95 x 3, 95 x 8

Lol?

2 Band Facepull: Purple+Mini x 20 x 2

Rear delt Pullapart: Mini x 50

BB Curl: bar x 18 x 2

Push-ups: BW x 60 seconds (52)

Not bad. Spent quite some time doing mobility stuff before this. Recently, I've been using my circus DB like an x wife so did that for a while on the back with a KB on my piriformis. Band hangs, back extension, external rotation work with the bands, etc.
 
Deloading this week. Been feeling worn down this past week or two and starting to hurt all over. Back, hip, knees. Just doing mobility work today trying to feel normal and only plan 3 training sessions this week.
 
Back still isn't feeling good, gonna take things pretty easy until it does.

Going to take this time to focus on mobility work mostly. Not sure if I will be finishing the cube or not, leaning towards not though.

I don't think my body can handle this amount of volume at these intensities right now. My wife is getting pretty beat up from it too (back and shoulder).

Last thing I need now is another setback.
 
Nixed the rest of the cube and have moved back to a WS4SB tenplate. This is something I've always had success with and haven't been injured before when using something like this. I've gone back through my training log and noticed that every time I've injured myself or had a flare-up it is when I've tried a different routine in the gym (Cube OG, Juggernaut, Cube Boss).

Back still hurts even today, but I've gotten the ROM back and it isn't nearly as bad so I'm back to it. Going to take some time to work back up in weight, and relearn how to squat/DL.


ME Upper today. Got back to spending a good 30 minutes warming up, and plan to keep that a constant. Foam Rolling, LAX ball, KB mash, stretching, and dynamic warmup first.

Bench: 135 x 7, 165 x 7, 185 x 7
Drop 10% AMRAP: 165 X 10

Band Resisted Push-ups: MM x 11 x 2, MM x 9

a1. Seated Cable Row: 110 x 12 x 3
a2. ISO Hold Y-W-T: 5 x 10 sec x 3

b1. Band Lateral Raise: MM(x2) x 10 x 3
b2. BB Curl: 65 x 10 x 3

MM are Monster Mini Bands (or the GetRXD equivalent)


Training fasted with aminoLIFT intra until I run out. Then I'll be using AminoIV that I have in my cabinet. Took the stim out of my preworkout, and am just using High Volume. All told, including warmup, workout was right around 1.5 hours, so it wasn't bad. Back doesn't hurt yet, but we'll see how the day goes when I get to work.


Bench didn't feel great, my wife said they looked easy. Had some issues with instability in the chest, especially when going to press.

Ordered some more bands and some grenade balls from EFS last week so hoping to get those soon. Leaning towards my next purchase being a Thompson Fat Pad, herderdude any opinion on that?

Still need to get a good solid set of DBs, but there just isn't anything in my area ATM.
 
"ME" Lower

Same warmup, LAX ball glute, roll adductors, stretch piriformis/hip flexors, goblet squat.

Squat: 185 x 7, 225 x 4, 165 x 10

Leaned too far back at the top on 225 and damn near fell backwards, legs unlocked and everything. So I stopped there and didn't reattempt any more.

BSS: 53 x 8 x 3 (per Leg)

KB RDL: 72 x 8 x 3

RKC Plank: BW x 5 x 2

Each rep on these is, hold at max tension for 5 seconds relax in Plank position for 5 seconds.

Workout was incredibly Meh. Squats were better, especially on the way down but I still had a tendency to arch out of the hole on most reps.
 
Upper today

Incline DB Bench (C6-0-0): 52 x 6, 57 x 6, 62 x 6
-tempo
32 x 50 (1:12)

VBar Pushdown: AVG x 20 x 4

a1. Pull-up: BW x 8 x 3
a2. Rear Delt Pullapart: Light x 15, MM x 15 x 2

Seated Power Clean: 26 x 8 x 3

BB Curl: Bar x 25 x 2
 
I think it was duffin who said something i kinda liked. Said to imagine your are trying to stop a train that is coming at you towards your back the moment you start reversing out of the hole. Should help keep the chest up.
 
Worked out Friday, forgot to log.

It was an eccentric focus Leg day.


Today was bench

Bench Press: work to 205 x 5, (drop 10%) 185 x 7

Push-ups (band resist): MM x 13 x 3

a1. Seated Cable Row: 110 x 12 x 3
a2. ISO Y-W-T: 5 x 15seconds x 3

b1. Banded Lateral Raise: MM (1 per hand) x 10 x 3
b2. Lying Band Curl: AVG x 12 x 3
 
Squats

Squat: work to 225 x 6, (drop 10%) 205 x 7

BSS: 53 x 8 x 3

KB RDL: 72 x 12 x 3

RKC Plank: BW x 6 x 2

Tried a higher bar position today to see how it effected my squats. Some looked better, some didn't. Hoping to get this squat figured out soon so I can get back to getting strong.

Rest day tomorrow, planning to start adding in some sprinting through the weeks to work on speed/technique.
 
I thought the 225x6 set looked the best. I was watching them and thinking "what if you out the bar lower on your back" then I read that you tried high bar lol
 
Sean1332 said:
I thought the 225x6 set looked the best. I was watching them and thinking "what if you out the bar lower on your back" then I read that you tried high bar lol
Click to expand...

Yeah, its definitely forward progress. I'm going to continue to play with stance width and bar position to see if it starts looking "right".
 
Upper today

Incline DB Bench (C6-0-0): 57 x 5, 62 x 5, 67 x 5
-tempo
37 x 50 (1:16)

V-Bar band Pushdown: Strong x 12 x 4

a1. Grenade Pull-up: BW x 8 x 3
a2. Rear Delt Pullapart: MM x 15 x 3

Seated KB Power Clean: 36 x 8 x 3

Not bad. That strong band is heavy as ****. The grenades are fun for pullups, 6 second eccentrics on incline is miserable.
 
Spent the week upgrading my gym, back to training Sunday.

Drove out to NJ on Thursday to pick up a 1-100 set of old school York Roundhead DBs and then swung through Pittsburgh/Columbus/Cincinnati for plates, collars, and bars before going down to Dallas for some more plates.

Spent the week taking the rust off of them and putting some paint on them, will put up some pictures tomorrow.
 
Forgot to take pictures when I was training today, will try to remember tomorrow.

Anyway, an actual workout update coming up.


Lilly Bench: 185 x 5, 205 x 5, (drop 10%) 185 x 8

DB Bench: 70 x 8, 75 x 6, 70 x 8
(Drop 40%) 40 x 50 (30/10/10)

a1. Chest Supported DB ISO Hold: 60 x 30 sec, 50 x 30 sec, 40 x 30 sec
a2. Chest Supported DB Row: 50 x 15, 50 x 13, 40 x 15
a3. Prone Rear Delt Fly: 15 x 15 x 3

V-Bar Band Pushdown: AVG x 100 (40/20/20/15/5)

That giant set was hard.
 
Lower today:

3" Block Pull: 255 x 5, 285 x 3, -10% 255 x 3

Supposed to be AMAP but felt "off" going for the 4th so that was it. Hands were pretty tender anyway.

a1. DB RDL: 50 x 10 x 3
a2. DB Lunges: 40 x 10 x 3
a3. Grenade Pull-up: BW x 8 x 2

My poor, poor forearms.....

b1. Back Extension: +25 x 20 x 2 (30 second hold at the end)
b2. Band Facepull w/ Ext rotation: Mini+MonsterMini x 20 x 2

Supposed to do more, but ran out of time before work. Was pretty damn worn out anyway.
 
Upper today:

DB Bench (3 second pause): 55 x 6, 65 x 6, 75 x 6

a1. Lat Pulldown: 100 x 10 x 3 (hold at bottom on last rep for ALAP)
a2. Band Facepull: MM x 25 x 3

b1. WG Pushup (3-5 second eccentric): BW x 8 x 4
b2. TBar Row: 135 x 15 x 4

EZ Bar Curl: 60 x 50 (25/10/10/5 rest pause)
 
Wow, just tried to update and it said I am not logged in (app messed up).

Will have to update last weeks training on lunch or something....
 
Damn technology
 
OK, so we try again....


Tuesday:

3" Board CG Bench: 185 x 5, 205 x 4, (drop)185 x 10

Seated DB OHP (no back): 45 x 8, 50 x 7, 45 x 8 (drop) 30 x 50 (20/10/10/6/6/5/3)

a1. Cable ISO Hold: 90 x 30 seconds x 3
a2. Cable Row: 90 x 15 x 3
a3. DB RD Fly: 12 x 15 x 3

VBar band Pushdown: AVG x 125 (40/20/20/20/25)


Wednesday:

Rack Pull (knee level): 275 x 3, 295 x 3, 315 x 3 (drop) 280 x 8

a1. DB RDL: 50 x 10 x 2
a2. DB Lunges: 40 x 10 x 2
a3. Chin-up: BW x 8 x 2

b1. Back Extension (+30 second hold): +25 x 20 x 2
b2. Facepull + Ext. Rot: MM (+micro) x 20, MM(+mini) x 20.

Hanging Leg Raise: BW x 12 x 2



Thursday:

DB Bench (3 sec pause): 75 x 5 x 2, 80 x 5

a1. Lat Pulldown: 100 x 10, 105 x 10 x 2
a2. Band Facepull: MM x 25 x 3

b1. WG Pushup (3 second eccentric): BW x 8 x 4
b2. DB Lawnmower: 60 x 15 x 4

EZ Bar Curl: 60 x 50 (25/15/10/5)



Friday:

SSB BSS (3 sec pause): 85 x 4 x 3

a1. SSB GM: 115 x 10 x 3
a2. Meadows Shrug: 50 x 12 x 3
a3. Cable Row: 105 x 15, 110 x 15 x 2

1 1/2 Goblet Squat: 30 x 10, 65 x 12 (AMAP)

GHD sit-up: BW x 10 x 3


Will update today's workout after work.
 
No training today, couple of long days at work to start this week off and I overslept.

Monday training:

3" board press: 185 x 5, 205 x 5, (drop) 185 x 10

DB Bench: 65 x 8, 70 x 8 x 2 (drop) 50 x 50 (rest pause 25/15/7/3)

a1. Chest Supported DB Hold: 45 x 30 seconds x 3
a2. CS DB Row: 45 x 15 x 3
a3. DB RF Fly: 15 x 15 x 3

VBar Pushdown: Blue Band x 100 (RP 25/10/10/10/10/10/10/10/5)
 
Gettin that work in.
 
You must log in or register to reply here.
Back
Top