To Infinity.... and Beyond!

ah, found this:

Try it twice per day to help your body grow accustomed more quickly. Increase your angle by 10 to 20 degrees per week, until you are comfortable with an angle between 60 and 90 degrees for one to five minutes. Use the inversion table three or more times per day, or whenever you are feeling intense back pain
Click to expand...
 
bench
115 x 10
145 x 5
195 x 5
220 x 4
220 x 3
220 x 4

wanted 220 x 5

dips
3 x 20

cable pull downs
3 sets

db curls
3 sets

hammer curls
3 sets

ez bar curls
3 sets

shoulder laterals
3 sets

forward raises
3 sets
 
shoulder work
hand stand holds
hand stand pushups
hand stand shoulder taps
seated kb press
kb arm bars

wod
18min amrap
400m run
20 x kb snatch
20 x 95lb front squat
20 x bar over burpees
20 x 95lb power cleans
100m lunge
total 141 reps (80 reps per round)
 
squats
skipped it

block deads
135lbs... too sore.

wod
5 rounds
1 rope climb legless
12 strict ring dips
time: 5min

second wod
8amin amrap
50yard sled pulls
2 with 90lbs
1 with 115lbs
1 with 140lbs
1 with 165lbs
 
Funny thing is even though I am not lifting it seems my back pain is still there if not worse at times. Think doing the elliptical has a lot to do with it. Before I would wake up with a sore back and hit the gym and after deads/ squats it would feel better. So lifting for me definitely has nothing to do with it.
 
so my back feels absolutely fine until I have to bend over to pick something up. deadlifts, squats, V-Sits and toes to bar all cause it to hurt. however things like back extensions and decline bench press feel good. I am supposed to start working with a really good PT next week so i'll tell you everything we do incase you want to try it.

last night I moved into my new place until 1:15am. then a little more at 5:30 today. I'm exhausted. going to try to hit the gym tonight though if I can.
 
thanks! took my boy down to the waterfront in Tacoma for a big fair they have. live music, air shows, inflatable play areas for kids, vendors etc. we had a blast and covered over 6 miles by foot. decent weather too. tonight back to bench. Hope you guys had a good fourth.
 
6 miles!? little guy must have been worn out. i know where i live the fireworks didn't start until quite a bit later than usual and the kids were pretty much hungover this morning just from being up so late.
 
yesterday all back and biceps

hammer high rows
4 sets

db curls
4 sets

t rows
4 sets

db hammer curls
3 sets

hammer strength overhead rows (like a weird weighted chin up?
4 sets

that was enough for a good back pump and cramped lats.



Balthazar said:
6 miles!? little guy must have been worn out. i know where i live the fireworks didn't start until quite a bit later than usual and the kids were pretty much hungover this morning just from being up so late.
Click to expand...

yeah we made it to the half way point, then refueled on an entire pizza by ourselves during the air show, lol. it was one of those really good woodfire type.
 
bench
95 x 15
135 x 10
175 x 5
205 x 5
220 x 5 (progress)
225 x 4
240 x 1

notes
I'm not sure if i've hit 225 x 5 yet so going from 215 to 220 was progress. I am sure I had 2-3 reps in me at 240 but didn't want to risk it without a spotter.

over head strict press
95 x 10
115 x 10
135 x 5

push press
155 x 5
185 x 5
195 x 1
155 x 10

notes
this was the first time i've been able to do semi-heavy push press without back pain in weeks, maybe months. so more progress.

cable flies
3 sets
super set with
dips
3 sets of 15
 
rested about 2 hours, drove to xfit...

warmup
various drills, running, lateral sprints, etc.

ring muscle ups
4 sets of 3-5reps

squats
65 x 10
90 x 5
105 x 5
125 x 5r x 2s
175 x 5

notes
squats are weird cause I was using a womans bb, which is lighter. the squats were nearly pain free but I could feel a little shot through my left leg down to my foot. 175 is the most i've squatted in quite some time. I feel like a train wreck today in DOMS, but no back pain. i'm super optimistic about that.

wod
3 rounds
25 back extensions
40 walking weighted lunges (2 x 26lb kettlebells)
200m run
11min ish.
 
side note; I've only been able to use my dad's inversion table 3 times, for 3 minute sessions so far because we live about an hour apart. I think i'm going to buy one though since it seems to do some good.
 
weight 172 with clothes and shoes on....

bench
135 x 10
185 x 5
205 x 3
222 x 4

wod
1000m row = 3:30
50 ring dips =2:30
50 situps = 2:00
11 rope climbs = 4:00

It was basically 4 x 4min amraps.

notes
cooked 2 1/2 lbs of beef, eggs, and a million grams of rice tonight. this weight loss thing is getting stupid. i'm down 14-15lbs. time to rebuild.
 
Dustin07 said:
side note; I've only been able to use my dad's inversion table 3 times, for 3 minute sessions so far because we live about an hour apart. I think i'm going to buy one though since it seems to do some good.
Click to expand...
That is good news about your lower back.
 
i'm cautiously optimistic. i plan to squat tonight then use the inversion table. I also am buying myself one tonight so i'll try to stay more consistent on it. I need to do more reading to find out how often a person actually should use one.
 
squats
95 x 10
135 x 5
165 x 5
185 x 5
205 x 2

leg extensions
3 sets

leg curls
3 sets

db curls
3 sets

hammer curls
3 sets

bb curls
3 sets

notes
back felt amazing. still a slight twinge at 205 at full extension so that's why i stopped with just a few reps. i easily had 225+ in me. but I didn't want to tempt fate with my back just now recovering.

I've done stretching, foam rollers, banded stretches, chiropractor, massage therapists, doctor, fish oil, anti inflammatories, physical therapy, rest, and everything else and the only thing that has helped my back is an inversion table. so last night I bought my own used one for $45 and i'm digging it. woke up today with no back issues after yesterdays squatsession.
 
whats crazy is my dad has been telling me for months to hang on his inversion table and i thought it was dumb. it turns out that the table may be the only thing that worked, lol. Had to drive to Canada and back today for work so I didn't get home in time to hit the gym. I'm staying on increased food/calories/carbs etc and hope to hit squats again tomorrow. I'll see where the back is and if I can push maybe 2 plates. things are moving in the right direction.
 
squats
95 x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 2

notes
back was sore, but I'm also running on zero sleep and some work stress so that may have affected the effort.
 
Dustin07 said:
squats
95 x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 2

notes
back was sore, but I'm also running on zero sleep and some work stress so that may have affected the effort.
Click to expand...

That most likely is the reason. Glad the inversion table is working.
 
yeah it feels much better today and I worked through a lot of my stress issues this week. i'll try bench and arms tonight and then hit xfit for the wod. I feel bad i haven't been there all week.
 
i've also had some shortcomings with optimizing recovery lately but reintroducing caffeine into my diet has helped lol. hopefully everything feels right for you tonight!
 
bench
95 x 10
135 x 10
165 x 5
105 x 5
220 x 4
220 x 3
185 x 10

db curls
3 sets

hammer curls
3 sets

ez bar curls
2 sets

cable flies
4 sets

dips
3 x 15

cable push downs
3 sets

cable pull downs
3 sets
 
xfit;

intervals
row 200m
back extension weighted holds (25lbs)
planks (25lbs added to my back)
push ups

bench
135 x 10
175 x 5
205 x 5

wod
30 / 20 / 10
deadlifts
bar over burpees
6:33

cash out
200m lunge

notes
weight was 172. I did light sumo deads (95lbs) to just do the movement and protect the back. sumos felt fine. conventional hurt though.
 
you know I had to go ridiculously light still, but I was able to focus more on adductors, glutes/hams so maybe its good that i'm doing weird accessory movements for a while.
 
Dustin07 said:
you know I had to go ridiculously light still, but I was able to focus more on adductors, glutes/hams so maybe its good that i'm doing weird accessory movements for a while.
Click to expand...

If lower back pain is an issue you should just make the change. Ever since I have it not only helped my lower back but also my hips out a lot. Plus side too is since it really hits the posterior chain it helps with squats. Maybe for squats for me it helps since I do wide stance but should still help with closer stance squats too. Run a cycle of just sumo and see how it works. Form takes a lot of practice I feel compared to conv. but once you figure out your grip width and stance the rest is pretty easy.
 
so I ran sumos again last night.

warmup
springs, high knees etc.
12 minutes of:
db lunges,
db SLDL
HSPU
rope pull ups

sumo deadlifts
95 x 10
135 x 10
185 x 5
215 x 5
215 x 5

this went really well until the second set of 215, it became pretty sore so I cut back. but the sumo is helping big time.

wod
18 x 135 sumo deads
5 x 135 push press
15 x sumo deads
5 x push press
20 x db walking lunges
2 x 200m sprints
20 x db walking lunges
5 x push press
15 x sumo deads
5 x push press
18 x sumo deads
time; 9:40

so the sumo deads are going much much better. on the last set of 18 I actually switched it up to conventional pain free. i dont know if it was cause i was finally warm or adrenaline or what but i'm happy. not moving a lot of weight, but i'm moving.
 
That is good news about Sumos. You can play around a little bit with your lower back position to help even more to take some strain off of it. I am basically pulling almost straight up with barely any arch in the lower back.
 
I remember now...I had a goal of 500 pound deadlift, and I was doing sumo. Someone told me that 500 sumo isn't comparable to 500 conventional. So I switched back to regular. Hindsight, I don't see the difference. You can either pick up 500 pounds, or you can't. I'm gonna have to re-learn the sumo stance and grip. I tried it the other night, just one set...it felt horribly awkward.
 
Famine said:
You can either pick up 500 pounds, or you can't. I'm gonna have to re-learn the sumo stance and grip.
Click to expand...

i said that exact same thing yesterday when a buddy (who hates crossfit) was telling me how sumo is dumb cause crossfitters won't approve it in competition anyways. I said I dont care, picking up the weight is picking up the weight and thats what i want.

and it is awkward. i need to do like 500 reps to get this driven in right.
 
A lot of it depends on a persons body type. I seen the monsters at the meets pulling both ways and if sumo was that much easier you would figure all the monsters would pull sumo but that is not the case. I even seen a person pull conv. with both hands over the bar and pull 900lbs but if sumo was that much easier you would figured he would pull sumo with reverse grip.
 
forgot to log yesterdays workout...

bench
115 x 10
155 x 10
195 x 5
220 x 5
225 x 3

dips
bw x 15
25lbs x 10
50lbs x 10
75lbs x 10

db curls
3 sets

hammer curls
3 sets plus a drop set of 3 sets

cable flies
3 sets

1hr rest... then xfit
warm up
10 minutes of
1min max row
1min planks

strength
3 sets of seated kb press
3 sets of viking press

ring dips
10 x bodyweight
10 x +35lbs
10 x +35lbs

wod
6 rounds of
1min max row
1min max burpee over box jumps
1min max double kb front rack holds (this was the worst)

weight
174lbs with shoes on... freaking crazy.


notes
didn't mean to double up on pressing yesterday but it was fun. needed a good hard contioning wod like that. went home and ate steak and potatoes and rice for dinner and made more for lunch today. rice and eggs for breakfast. I've been doubling my carb intake. I think the weight loss is mostly in the ass and legs from lack of squatting.
 
dapack said:
A lot of it depends on a persons body type. I seen the monsters at the meets pulling both ways and if sumo was that much easier you would figure all the monsters would pull sumo but that is not the case. I even seen a person pull conv. with both hands over the bar and pull 900lbs but if sumo was that much easier you would figured he would pull sumo with reverse grip.
Click to expand...

agreed
 
squats
95 x 10
135 x 10
165 x 5
185 x 1 (ouch)
135 x 10r x 2s

front squats
95 x 10

thrusters
95 x 2s x 10r

notes
that's all my back could muster.
 
keep fighting the good fight sir. even if you can't hit the weights that you're hypothetically capable of, you're still giving an overall benefit to your body by doing what you can with the lower body. but you know that already lol
 
trying. I'm tempted to do nothing but air squats and machines for a couple weeks. I cant' tell if i'm on the mend or not to be honest.
 
Just a thought. Pretty sure you squat low bar from the pics in the past but how about playing around with your stance a little. Might not work but maybe going a little wider could help since you have a wider base. Don't really know if it would do anything but I know the rare times I do go a little narrower I do feel it in the back.
 
dapack said:
Just a thought. Pretty sure you squat low bar from the pics in the past but how about playing around with your stance a little. Might not work but maybe going a little wider could help since you have a wider base. Don't really know if it would do anything but I know the rare times I do go a little narrower I do feel it in the back.
Click to expand...

i've been going wider and I find that a wider stance and letting my chest drop lower (but still good spine position) helps some. I still find lowbar is best for me.
 
Dustin07 said:
i've been going wider and I find that a wider stance and letting my chest drop lower (but still good spine position) helps some. I still find lowbar is best for me.
Click to expand...
Definitely on low bar. Overall for a bigger lift and less strain on lower back it is the best.
 
squats
95 x 10
135 x 10
160 x 5
180 x 1 (ouch)
135 x 3s x 10r

wod
10 x 115lb thrusters
10 x pullups
10 x bar over burpees
20min cap
4 rounds + 5 thrusters

so those squats and thrusters may have been a mistake. feeling it a bit today.
 
seated kb press
40lbs x 3 x 6

weighted ring dips
15 x bw
10 x 3s x 44lbs

wod
5 x 115lb hang power cleans
10 x pistols
10min emotm

the hang power cleans were kinda bothering the back so I cut back from 10 to 5 and focused on the pistols which went well. and I desperately need to do anything squat related. which i think is helping regain weight.

pre workout weight
176lbs
 
forgot to log Fridays session.
bench
95 x 15
135 x 10
165 x 5
195 x 5
215 x 5
225 x 2
165 x 3s x 10r
135 x 3s x 15r

db curls
3 sets

hammer curls
3 sets
+ 3 drop sets
 
Sucks your back is not cooperating with you. Nothing worse than your body's aches and pains holding you back and nothing you can do about it.
 
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.
 
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