My back was in some pain after the sets of deadlifts and I started to grind at the last set. I don’t know why it seemed difficult this workout, maybe from lack of sleep. Maybe I need to take a wider stance to engage more glutes instead of erectors, I watched a Jonnie Candito video of this.
[quote]BangkokHustle wrote:
My back was in some pain after the sets of deadlifts and I started to grind at the last set. I don’t know why it seemed difficult this workout, maybe from lack of sleep. Maybe I need to take a wider stance to engage more glutes instead of erectors, I watched a Jonnie Candito video of this.[/quote]
Well, I would cut back to 3 top sets.
You want to leave feeling like a champ, not like you had to grind on the first day back.
BE VERY CAREFUL WITH TRYING TO WORK THROUGH PAIN. THAT CAN BE A RECIPE FOR DISASTER.
Yeah I’ll do 3 top sets next week and I’ll probably be stronger just from this one workout and my squat workout coming up.
I gain lower body strength really quickly.
[quote]BangkokHustle wrote:
I gain lower body strength really quickly.[/quote]
Make sure that you are making depth and your form is perfect while the loads are light.
Yeah for sure. And I haven’t gotten a chance to watch that video yet but I will before I squat. Iv’e just been really busy with school work.
[quote]BangkokHustle wrote:
Yeah for sure. And I haven’t gotten a chance to watch that video yet but I will before I squat. Iv’e just been really busy with school work.[/quote]
Oh man, I know the feeling.
Just check it out when you can. It talks about spinal stabilization in lifting.
I’ll upload a squat video as soon as I get home from the gym. I think my form looks really good with these.
10/25/2014
Limber 11
Back Extensions
45 lbs x50 reps
45 lbs x40 reps
45 lbsx30 reps
Squats
45x5
135x5
185x5
185x5
185x5
185x5 I forgot to record my last set so I did another set
Hack Squats
185x10
175x10
175x10
165x10
I had to stop my workout here because the gym was closing. I didn’t get to do my last set of hack squats and I didn’t get to do my hyper extensions or abs.
Looks pretty good, but remember that is going to change as loads get higher.
You will need to re-evaluate things when you have more weight on your back. My only complaint is that it is difficult to see what your knees are doing from this angle. Just make sure that they are over your toes, and not caving.
For now though, this looks acceptable.
Thanks for the feedback. Another thing, should I repeat 225 on deadlifts again this week or up the weight 5 lbs.
[quote]BangkokHustle wrote:
Thanks for the feedback. Another thing, should I repeat 225 on deadlifts again this week or up the weight 5 lbs.[/quote]
Any time man!
I wish I could direct you to some Lift-Run-Bang articles by Paul Carter, but I don’t think the mods would care for that too much haha.
Cut down to 3 top sets of 5 reps.
Go up to 230 lbs.
I’m going to wear a belt and see if that helps my lower back.
[quote]BangkokHustle wrote:
I’m going to wear a belt and see if that helps my lower back.[/quote]
If you cannot be pain free without a belt, you should not be lifting with a belt.
I heard an analogy that makes sense to me.
“That is like slapping a band-aid on a gunshot wound.”
I would stay away from the belt for a while.
Caution, and planned progression using the scientific method is the only way to go at this point.
Just be patient. Continue to work on/promote good form, and hitting pain free reps. The rest will come in time. I promise.
The way that we will program will be quite aggressive when you are in a place to do so. Right now, a handful of workouts back to the main lifts, is not that time.
I had to skip the gym today because I’m loaded up with a shit ton of school work.
School has really been killing me. Iv’e been getting about 4 hours of sleep per night and I have not been eating like I should. It is end of quarter testing this week though and so that’s why my work load increased a lot. I’ll try to make the most out of my deadlift day tomorrow and ill try to make up my overhead press also.
[quote]BangkokHustle wrote:
School has really been killing me. Iv’e been getting about 4 hours of sleep per night and I have not been eating like I should. It is end of quarter testing this week though and so that’s why my work load increased a lot. I’ll try to make the most out of my deadlift day tomorrow and ill try to make up my overhead press also.[/quote]
Don’t try to squeeze it all in one day, just pick up where you left off.
My training has constantly been interrupted by school, and I still progressed. You have to maintain your priorities, just realize that this may affect your recovery and train accordingly with realistic expectations.
10/30/2014
OH Press
45x10
45x10
75x3
90x3
100x3 got 6 reps which matches my all time best
DB Press
45x8
40x10
35x10
35x10
35x10
Low Row Machine
2 platesx10
2 platesx10
1 plate and a quarterx10
1 plate and a quarterx10
1 plate and a quarter x10
Tricep Pushdowns
90x10
90x10
90x10
90x10
90x10
Overall I felt very tired this workout. I’m happy that I matched my PR though. I don’t have school tomorrow so I’ll rest up and do my deadlifts.
10/31/2014
Back Extensions
45x30
45x30
45x20
Deadlifts
135x5
185x3
235x5
235x5
235x5
Hanging Leg Raises
20 reps
20 reps
15 reps
The deadlifts felt really heavy. I’m going to switch to 5/3/1 because I know that I will respond really well to the high volume.