I’ve also been trying to do what Jeremy Hamilton says for deadlifts in putting your lats in your front pockets. I have a lot less lower back pain when my upper back is rounded.
[quote]BangkokHustle wrote:
I’ve also been trying to do what Jeremy Hamilton says for deadlifts in putting your lats in your front pockets. I have a lot less lower back pain when my upper back is rounded.[/quote]
Did you watch that video by Chris Duffin I posted?
I forgot about that. I’ll watch it now. I also believe that I have sciatica. Should I take time off of deadlifting? I’m going to go to the doctor about it but I’m certain that I have it. I have pain in my glutes hamstrings calves and ankle. It sometimes hurts me so bad in school that I can’t sit down in the seat.
[quote]BangkokHustle wrote:
I forgot about that. I’ll watch it now. I also believe that I have sciatica. Should I take time off of deadlifting? I’m going to go to the doctor about it but I’m certain that I have it. I have pain in my glutes hamstrings calves and ankle. It sometimes hurts me so bad in school that I can’t sit down in the seat. [/quote]
You may have radiculopathy as well. You are going to need to talk to a doctor about this for sure.
That is my best advice to you at this point. Take care of yourself and be careful!
11/2/2014
Squat
45x5
135x5
185x3
195x5
195x5
195x5
195x5
195x5
Bench Press
45x10
100x3
115x3
130x3 got 10 reps PR!
Hack squats
135x5
185x10
185x10
185x10
175x10
175x10
DB bench press
50x11
45x12
Gym closed on me
11/4/2014
Military Press
45x10
45x10
65x5
85x5
95x3
105x1 Got 5 reps which is a PR
DB Press
45x8
40x10
35x10
35x10
35x10
Pretty nice pump after these
Ab supported T bar rows
45 and 25x10
45 and 25x10
45 and 25x10
45 and 25x10
45 and 20x10
Tricep Pushdowns
5 sets 10 reps
How is your back/legs feeling?
Back is feeling much better. My dad bought an inversion table for the both of us. It swings you upside down and decompresses your back. I have actually already seen a good improvement in my back and leg pain over the last couple of days. It’s supposed to cure sciatica in most people.
[quote]BangkokHustle wrote:
Back is feeling much better. My dad bought an inversion table for the both of us. It swings you upside down and decompresses your back. I have actually already seen a good improvement in my back and leg pain over the last couple of days. It’s supposed to cure sciatica in most people.[/quote]
I always wanted to have an inversion table.
Are you doing the limber 11?
Yeah I do limber 11 before every workout.
November 5 2014
Limber 11
Deadlift
135x5
155x5
165x5
190x5
215x5 I got 15 reps and I was really happy with it
155x10
155x10
155x10
155x10
155x10
The deadlifts felt really good except I had some lower back tightness after the 215 for 15 reps
The weight feels light but I will keep it light to avoid injury
[quote]BangkokHustle wrote:
Yeah I do limber 11 before every workout.[/quote]
Keep doing that and add a cobra stretch if you can. Did you go see your doctor?
My dad hasn’t made any appointment for the doctor.
11/7/2014
Bench Press
45x10
45x10
110x5
125x3
140x1 got 6 reps
DB Bench Press
45x12
45x12
45x10
40x15
40x12
Ab supported T bar row
45 and 25x10
45 and 25x10
45 and 20x10
45 and 20x10
Felt really tired and weak at this point so I left the gym without finishing. Probably from lack of food that particular day.
11/9/2014
Limber 11
Squat
45x5
135x5
185x5
205x5
205x5
205x5
205x5
205x5
Hack Squats
135x5
185x10
185x10
185x10
185x10
185x10
45 degree back extensions
bodyweightx10
90x12
90x12
Treadmill sprints
12 mph for 25 seconds
12 mph for 25 seconds
Could have gone much faster but that was already the maximum speed of the treadmill.
11/11/2014
Overhead Press
75x5
85x5
100x5 got 7 reps (PR)
75x10
75x10
65x10
65x10
65x10
Low Cable Row
Pin #10x10 reps
Pin #10x10 reps
Pin #10x10 reps
Pin #10x10 reps
Pin #12x7 reps
Close Grip Bench Press
95x10
95x10
105x10
105x10
105x7
My back hurt the day after I deadlifted last week. What should I do instead of deadlifts and how many sets and reps? I was thinking about doing 5x5 of glute bridges. I just don’t want to aggravate my sciatica when it is in the process of healing. What do you think?
[quote]BangkokHustle wrote:
My back hurt the day after I deadlifted last week. What should I do instead of deadlifts and how many sets and reps? I was thinking about doing 5x5 of glute bridges. I just don’t want to aggravate my sciatica when it is in the process of healing. What do you think?[/quote]
You will have to experiment with that to find out what it is possible for you to do.
I cannot give you any definite answer for this over the internet.
I hate to harp on this, but the sooner you see a doctor, the better.
11/13/2014
Reverse hypers with lower back emphasis
45x30
45x20
45x20
Hip Thrust
135x5
185x5
225x5
245x5
275x5
295x5
315x5
I was really happy with how much weight I could do on these. My form was good and I was close to full extension at the top.
Hack Squats
135x5
185x8
185x5
They felt really awkward because I kinda hurt my left knee somehow today in PE. My calves were also hurting from the last time I do hack squats since I tend to hit my calves with the barbell every time I go down. I’ll probably use the hack squat machine starting next lower body day.
Reverse Hyper Extension with emphasis on hamstring
45x10
90x10
135x10
135x10
135x10
135x8
135 lbs is definitely a PR and I was feeling really good today so I decided to go up heavy and test myself. I’ll try and do this same weight from here on out for the working sets.
Hanging Leg Raises
20 reps
15 reps
10 reps
10 reps
10reps
Good pump in my lower abs after doing these
11/15/2014
Bench Press
45x15
100x5
115x5
130x5 got 11 reps (PR)
DB Bench Press
50x14
50x12
50x11
50x10
50x7
Cable Row
Plate 12x8 reps
Plate 10x10
Plate 10x10
Plate 10x10
Plate 10x10
Tricep Pushdowns
Plate 10x15
Plate 10x12
Plate 10x10
Plate 10x10
Plate 10x10