bent over rows
205X12 semi loose form 1 and a half minutes rest
205X6
205X5
strict dead hang chin up with lat emphasis
BWX16 45 second rest
BWX7
BWX3
BWX4
bent over rear delt raises
30’sX25 bunch of reps/partials, 30 second rest
30’sX18
30’sX12
30’sX18 kept doing partials until I physically couldn’t move it
over head tricep extension, and reverse curl super set
70X15, 12, 30 second rest
70X7, 5
70X5, 3
DE low bar wide stance squat 200X10 30 second rest
Sumo DE deadlift
235X1 for 8 sets, 20 second rest
conventional stance romanian deadlift
135X6
225X6
275X6
290X4
low bar front lunge
115X12 per leg 1 minute rest
115X11 per leg
115X no fucking idea my asthma was kicking in hard (what was supposed to be red on my face was faint purple after that set) and I was so low on oxygen I had no fucking idea what happened afterwards 10/10 I think
suitcase deadlift
145X8 R
145X8 L
145X3 R
145X3 L
This was not that good of a training session. The DE work/suitcase pulls were good, but everything else wasn’t as planned. I wanted to do some heavy squats/some strict good mornings today, but my erectors had other plans. I also had some sciatic pain today.
Next week I’ll probably be doing 3X3 for some pause squats, and do some very strict romanian deadlifts.
[quote]csulli wrote:
Dude nice benching![/quote]
Thanks :). Everything is progressing (lol at their own pace even with the occasional strained erector/pec/whatever the heck feels like exploding that training cycle) at least somewhat. When is your meet?
[quote]csulli wrote:
Dude nice benching![/quote]
Thanks :). Everything is progressing (lol at their own pace even with the occasional strained erector/pec/whatever the heck feels like exploding that training cycle) at least somewhat. When is your meet?[/quote]
Saturday
clean grip rear lunges
115X14 per leg,. 45 second rest
115X12 per leg
115X10 per leg
115X7 per leg
weighted hanging L raises
10X14 30 second rest
10X10
10X7
10X5
hyper extensions emphasizing erectors
BWX23, 30 second rest
bwX20
BWX20
Everything, but the front squats were great. The hyper extensions did everything I wanted them to do (train the erectors dynamically/get some blood in there), and even more! My whole back (erectors, spine, ect) felt great afterwards, which surprised me since I am basically flexing the spine, then hyperextending it with a little hip extension to help.
My hip feels pissed on many, many levels. I’m going to see if some heat will help it. It seems to be partly to do with some soft tissue, and mostly to do with a hip flexor.
DE low bar wide stance squat 215X2 for 6 sets, 215X1 for a set but had to dump the second rep because the knee pain was too bad 45 second rest
DE sumo pulls 255X1 for 8 sets, 30 second rest
high bar medium stance squat
225X6 1 minute rest hamstrings felt pretty damn wrecked by this point, so I’m not sure if I couldn’t display my strength properly, or was being a pussy
225X6
225X6
suitcase deadlifts
150X2 R 45 second rest
150X2 L
150X1 R
150X2 L
left knee is caving in when squatting wide. Had to lift 2 hours later than usual, and I think it messed up my strength some after the DE work because my blood sugar was piss poor low. (Ate lunch at 1, lifted at six for reference)
Strict wide stance arched back good mornings off of #12 pin (belly button height)
45X5
95X5
115X5
135X5
165X3
175X3
185X2 hamstrings/glutes/erectors took a dump on themselves, and cried themselves to sleep afterwards
185X1
Good training session, progressed on all of the rep work. The good mornings were brutal to my hamstrings (and glutes), and I think I found a good ME exercise for me to try to improve.
[quote]theBird wrote:
Nice work there buddy. If I tried all that my back would snap into two.
tweet[/quote]
Is it muscular, or structural issues? I really haven’t had much structural issues other than messing up my SI joint (I think that was what it was) to an extreme level rack pulling awhile back. That area was popping for a very long time even after I was even pain free!
[quote]DSSG wrote:
Is it muscular, or structural issues? I really haven’t had much structural issues other than messing up my SI joint (I think that was what it was) to an extreme level rack pulling awhile back. That area was popping for a very long time even after I was even pain free![/quote]
Structural.
Did it doing front squats the other day. I think I just have to drop all bilateral squatting altogether or maybe get some shoes with a heal lift.
What did you do to recover from the si joint injury?
[quote]DSSG wrote:
Is it muscular, or structural issues? I really haven’t had much structural issues other than messing up my SI joint (I think that was what it was) to an extreme level rack pulling awhile back. That area was popping for a very long time even after I was even pain free![/quote]
Structural.
Did it doing front squats the other day. I think I just have to drop all bilateral squatting altogether or maybe get some shoes with a heal lift.
What did you do to recover from the si joint injury?
tweet[/quote]
I’m not quite sure how it recovered. But over time it naturally returned to the proper position.
There was some popping from the area, and whenever that happened I gained back mobility/it felt better afterwards. Sometimes when it happened, I had some pain afterwards/a second of pain when it happened.
