18th June Creeping Death 2 Week 6 Pull Session - in some crazy English heat!
I started this workout with my glute/ lower back on the edge and i tweaked it again. Think its the Meadows rows possibly but Rack Pulls just was too much!
- Meadows Rows (2m rest)
WU sets
30kg x 10 on the right side only got 8 on the left
25kg x 3 sets of 10
Definitely dropping to 25kg for all sets next week
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Rack Pull - did my first rep of 100kg and back/glute spasmed. So i sacked Rack pulls on the head and did hypers instead. 3 x sets of 10 on hypers
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Straight arm pushdown SS with single arm pull down (1.15m rest)
Straight arm
60kg x 4 sets of 8
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Single arm pushdown 50kg x 4 sets of 8
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Face Pulls (1.15m rest)
3 sets of 12
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Hanging leg raises (did these not hanging but arms resting) (1.15m rest) SS with
x 12
x 12
4 sets of 10
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EZ Curls
15kg x 3 sets of 12
20kg 1 set of 12
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Hamer curls
14kg DBs x 4 sets of 10
@TrainForPain I’m going to have to amend the Creeping Death Programme as i’m walking round with my lower back/ glute is ready to snap! Meadows rows to ache my back when i do them on my left side (but not my right). Then Rack Pulls straight after is just too much.
Thinking of sticking with Meadows Rows but changing Hypers for Rack Pulls (to avoid aggravating) my previous herniated disc in my lower back? That seem sensible?
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Definitely! I’ve had some back problems too, so I hear you. When mine is acting up, it doesn’t like hypers either - be careful!
I might suggest supersetting hypers with DB shrugs. I feel like I get a lot of trap work out of the rack pulls, too, so it’s good to throw in there. Plus, rack pulls are just systemically hard, so the superset at least makes the pairing harder so it’s not a break. I hold for a 3-count at the top and can get pretty sore with lightish weight.
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Yeah that sounds like a plan cheers. I could really do with a good stretch and a sports massage but instead i’ll just lift more weights and eat some chicken.
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You are the hero the forums deserve. We’ll get this 90s bodybuilding but never competing cult going!
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19th July Creeping Death 2 Week 6 Push Session
40 degrees in the gym this morning, i don’t think i’ve ever sweated as much!
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Machine Press (2m rest)
WU sets
45kg each side 3 sets of 10
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BB bench press Explosive reps (1.3m rest)
85kg 5 sets of 6
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Dips (1.15m rest)
40kg 3 sets of 10
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DB Bench constant tension reps (1.15m rest)
30kg DBs 3 sets of 8
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Smith seated press (1.15m rest)
22kg plus bar 3 sets of 6 reps
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Rear fly (1m rest)
35kg x 25
x 25
x 20
x 18
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Pushdowns (1m rest)
40kg x 8
45kg x 8
50kg x 8
55kg x 8
8.Laying Extension (1m rest)
10kg Dbs 4 sets of 12
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Are the Meadows Rows programmed before Rack Pulls? Seems a bit arse about face to me… One of my biggest misses in my home gym is I don’t have a power rack so can’t do Rack Pulls. If you’re struggling with lower back have you thought about moving the pin height?
Yeah the programme is Meadows Rows first as the main exercise then Rack Pulls but at mid shin level (so lower than normal Rack Pulls). I think the Rows were what tweaked my back last week and then the rack pulls just push them over the edge. It might be pointing to a weak oblique on the left side (which is when i really felt it).
I’ll see what its like next week without the rack pulls and see if it really is the meadows rows.
21st July Creeping Death week 6 legs
Just like to sun up this workout with one word……spasm!!!
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Leg press (2m rest)
0 x 8
1pl each side x 8
2pl per side x 8
3pl plus a 10 per side x 8
4pl plus a 10 per side x 8
5pl plus a 10 per side x 8
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Squat
Bar x 1 rep glute spasm, lower back pain
10 minutes stretching
10 minutes on the hood girl bad girl machine to loosen hips and glutes
More stretching
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Leg extensions 1.15m rest
3 second hold on each rep
25kg each side x 3 sets of 8
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Hamstring curls (1.15m rest)
40kg each side x 12
45kg x 12
40kg x 12
40kg x 12
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Calf raises 1m rest
30kg x 8 sets of 10 reps
Wish I had stayed in bed, back and hips in bits.
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22nd July Creeping Death 2 Week 6 Upper body Pump Session
I went off piece today and did an upper session from Meadows Warlock programme.
I definitely think I’ve got a 6 week attention span when it comes to programmes.
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BB Bench (2m rest)
WU sets
85kg 3 sets of 8 reps
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Cable Row (1.3m rest)
63kg 4 sets of 8 reps
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Incline DB press (1.2m rest)
34kg DBs 2 sets of 8
1 set of 5
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Close grip lat pull down (1m rest)
63kg 4 sets of 12 reps
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Lat raises 1m rest
10kg DBs 3 sets of 10
1 set of 8
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Single arm ez machine curls
2 sets of 8 reps
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Hammer Curls
212kg DBs 2 sets of 10 reps
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Single arm tricep pushdowns
30kg x 4 sets of 12
Week 6 done, happy with my progress overall on weight loss and weights. I’ve probably stalled on the weight loss a little as i’ve added a few more recovery carbs this last week or so but i have needed them really.
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How are you feeling today?
In bits 
been stretching most of yesterday afternoon and this morning (while on conference calls). What seems to be tight is right hamstring (super tight) and the top of my glute on the left side. Its when i use my hip flexor to push my leg out seems to kick it off.
I think i need to see a physio or get a sports massage just to settle it down a little. Might rethink my leg training for a little bit to focus on strengthening my hips (which is a guess) at what the problem is.
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If you can find a proper sports specialist they are worth their weight in gold. I went to see one not far from me whose got a couple of pro football players and an MMA fighter of some repute (apparently) and aside from it being the most painful hour of my life it worked an absolute treat. Went about a year ago and not needed to go back since.
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Definitely sounds like finding someone would be worth it. What if we think your hips are weak, but actually they’re inflamed and you’re just beating them up worse?
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Sunday afternoon, done half an hour of yoga for my lower back and hips and drank a bottle of red with a bbq.
5 chicken skewers, 1 burger and 2 lamb skewers! No carbs though lol apart from the wine!
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25th July creeping death 2 week 7 back
This isn’t creeping death any more it’s more like old man limping round the gym.
Meadows rows, couldn’t even pick the BB up to set it up lol
So gone a machine heavy workout to still get the work done.
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Row machine (2m rest)
Wu sets
40kg each side x 4 sets of 12
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Pull pull down wide (1.15m rest)
63kg x 12
63kg x 10
63kg x
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Lat pull close single arm (1.15m rest)
25kg X 8 and 3 cluster sets of 8
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Low row cable
56kg x 3 set x 12 reps
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Hypers ss shrugs
Hypers x 12
X 10
X 10
Shrugs - could pick the DBs up (facepalm)
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Leg raises - too painful
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Ez machine curls preacher
4 sets of 10
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Hammer curls - too much back pain
Going home now, physio needed asap!
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26th July Creeping Death 2 Push Day
Spent around 2 minutes pre workout today in a very dee squat (in agony) but eased up the pain to get a workout in.
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Machine press 2m rest
WU sets
45kg each side 3 sets of 12 reps
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Incline BB press explosive reps 1.3m rest
WU sets
72kg x 3 sets of 6 reps
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Dips machine 1.15m rest
45kg each side 3 sets of 10
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Fly ss with reverse fly 1.15m rest
63kg 3 sets of 10 reps
10 partials on last set
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Reverse fly
36kg x 25
X 25
X 20
X 18
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Lat side partials 1.15m rest
12kg DBs 4 sets of 20 reps
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Push downs
4 sets of 12 reps
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OH tricep extensions
3 sets of 10 reps
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28th July Creeping Death 2 Week 7 Legs Session (changed due to my bad back)
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Hamstring curls (1.15m rest)
WU Sets
54kg 4 sets of 12 reps
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Squats 2m rest
I went very slowly and stretched in-between every set
0 x 10
bar x 10
40kg x 10
60kg 4 sets of 6
Really focussed on the leg drive but was really tight at the bottom of the squat, didn’t want to push the weights here but it didn’t really exhaust my legs much
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Leg extensions (1.15m rest)
25kg each side. 3 second hold on each rep
3 sets of 8 reps. 20 partials on last rep
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Good girl bad girl SS
3 sets of 15 reps on each
These feel amazing!!!
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Ham curls single leg (1.15m rest)
45kg each side 3 sets of 8 explosive reps
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Calf raises (1m rest)
6 sets of 30kg 8 reps
Got to wait a month to see my osteopath but hopefully the home stretching will help.
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Dude good on you for changing stuff up rather than just forcing more damage. I’m worried about your back (I’ve had a couple surgeries on mine). That sucks you have to wait on the doc, but I’m glad you’ve got something booked.
In other news: I’m with you that the good girl machine is awesome! I am starting to think If we all spent time blowing up our adductors, our quads would look huge… and it puts no strain on our backs or knees.
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I had previously herniated a disc in my lower back and had previously fractured my hip playing rugby (that was not fun) which means that every now and again it flares up but it hasn’t for quite some time. The problem i had (and probably still have) is that my quads are super strong but glute or hip etc. was really weak and that caused an issue when just in the bending position.
Reading my notes it was 100% the meadows rows on the left side that did it. That set was too heavy and i just felt i had no bracing in that position. Hoping the osteopath can find the issue and then i can work on my hips or glutes or whatever.
In the mean time i’m going to stick with the good girl bad girl machines as they can’t be bad for me if they feel so good. I want to get back squatting (my pathetic weights) again as i think its important to keep moving.
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Totally hear you on movement is better than no movement. Good luck! I know back pain is a bear.
That sucks on Meadows Rows. That’s one movement that usually feels good to me; I sometimes just don’t feel like setting it up. I sometimes have issues feeling good on one-arm BB rows, but then I’ll just chuck them for DBs or a Hammer Strength machine.
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