Changed in program type for a couple of weeks from today upper/lower split WS4SB style. Felt very strange not doing any lower body during my workout for the first time in a long time. Enjoyed the change.
Today,
Flat Bench
60X10
100x3
105x2
110x2
115x2
120x2
125x1
125x1
may well have been able to put up a double at 125 but thought I’d best take it a bit easy. Arms handled the weight easy, was actually my lats/lower back that was straining.
Deadlift
100x12
100x13
100x12
back starting to stiffen up. Seems to happen with me on lower back exercises at high reps (ie >8)
Single leg squats, back leg elevated
Still some residual soreness
20x8
20x10
BWx12
Hadn’t done these in a while and didn’t it show. Wobbly, form awful, and my back still hurt.
Leg curls
32x12
32x12
32x12
Leg extensions
36x12
36x12
36x12
BW Hang (99.5kg)
1x45secs
1x40secs
Dumbell Holds
37.5x30secs
37.5x30secs
Not my best ever workout. Back was quite stiff during and after the deads so wasn’t really keen to push it. Just had a good shower and basically firehosed the area of my back that hurt, lots of water pressure, and is now all good. See how it pulls up tomorrow.
[quote]Burnesy wrote:
Repetition Lower body today.
Deadlift
100x12
100x13
100x12
back starting to stiffen up. Seems to happen with me on lower back exercises at high reps (ie >8)
Single leg squats, back leg elevated
Still some residual soreness
20x8
20x10
BWx12
Hadn’t done these in a while and didn’t it show. Wobbly, form awful, and my back still hurt.
Leg curls
32x12
32x12
32x12
Leg extensions
36x12
36x12
36x12
BW Hang (99.5kg)
1x45secs
1x40secs
Dumbell Holds
37.5x30secs
37.5x30secs
Not my best ever workout. Back was quite stiff during and after the deads so wasn’t really keen to push it. Just had a good shower and basically firehosed the area of my back that hurt, lots of water pressure, and is now all good. See how it pulls up tomorrow.
Burnesy
[/quote]
Try soaking in a hot water bath, a spa or hot tub would be ideal is you have access. I know heat therapy was one of the few things that offered me any relief when I was having back problems.
Light weight squats and deadlifts frequently nail my lower back pretty hard. I’ve got to be careful with volume on squats or my back really tightens up and goes into painful spasms.
And just an FYI, but doing a 1 legged squat with the back leg elevated is usually called a Bulgarian Squat or a Bulgarian Split Squat.
[quote]The Pencil Neck wrote:
Light weight squats and deadlifts frequently nail my lower back pretty hard. I’ve got to be careful with volume on squats or my back really tightens up and goes into painful spasms.
And just an FYI, but doing a 1 legged squat with the back leg elevated is usually called a Bulgarian Squat or a Bulgarian Split Squat.[/quote]
Cheers,
I think I may rename them motherf__ers.
I think it is the volume with me also, the more constant strain. I can go heavy for few reps no problem as soon as I try higher resp at a lower weight things start to go pear shaped. For me squats are okay it is deads and good mornings that do the damage in teh higher rep ranges.
Good thing is that I feel fine today so no real damage just some localised pain while perfroming and immediately after.
[quote]Burnesy wrote:
The Pencil Neck wrote:
Light weight squats and deadlifts frequently nail my lower back pretty hard. I’ve got to be careful with volume on squats or my back really tightens up and goes into painful spasms.
And just an FYI, but doing a 1 legged squat with the back leg elevated is usually called a Bulgarian Squat or a Bulgarian Split Squat.
Cheers,
I think I may rename them motherf__ers.
I think it is the volume with me also, the more constant strain. I can go heavy for few reps no problem as soon as I try higher resp at a lower weight things start to go pear shaped. For me squats are okay it is deads and good mornings that do the damage in teh higher rep ranges.
Good thing is that I feel fine today so no real damage just some localised pain while perfroming and immediately after.
Burnesy
[/quote]
Recommended rep range for deads is around 1-6, or so I’ve heard (I am certainly no expert). I find that if I want to go high rep DL’ing I really need to bring the poundage down to 30-50% of 1RM. Really good recovery poundages, not really strength developers. But hell, my back gets tired doing dishes…er, I mean, fixing the engine in my truck.
[quote]soldog wrote:
skidmark wrote:
But hell, my back gets tired doing dishes…er, I mean, fixing the engine in my truck.
Me too - LOL [/quote]
So it seems the answer to keep my back in shape is:
1.Keep deads to 1-6 reps
2.Not do the dishes
3.Not fix my truck engine
I think I can manage all three of those.
4.I also think mowing the lawn may have an impact,
5.as well as ironing, and
6. putting my shoes in the cupboard as opposed to kicking them under the bed.
I’m not sure how this list is going to go down with my wife. I can tell her that I read it on the internet so it must be true.
[quote]Burnesy wrote:
soldog wrote:
skidmark wrote:
But hell, my back gets tired doing dishes…er, I mean, fixing the engine in my truck.
Me too - LOL
So it seems the answer to keep my back in shape is:
1.Keep deads to 1-6 reps
2.Not do the dishes
3.Not fix my truck engine
I think I can manage all three of those.
4.I also think mowing the lawn may have an impact,
5.as well as ironing, and
6. putting my shoes in the cupboard as opposed to kicking them under the bed.
I’m not sure how this list is going to go down with my wife. I can tell her that I read it on the internet so it must be true.
Burnsey[/quote]
Vacuuming
Taking the trash out
Cooking dinner
shoveling snow - it’s supposed to snow over a foot today and tomorrow.
[quote]soldog wrote:
Burnesy wrote:
soldog wrote:
skidmark wrote:
But hell, my back gets tired doing dishes…er, I mean, fixing the engine in my truck.
Me too - LOL
So it seems the answer to keep my back in shape is:
1.Keep deads to 1-6 reps
2.Not do the dishes
3.Not fix my truck engine
I think I can manage all three of those.
4.I also think mowing the lawn may have an impact,
5.as well as ironing, and
6. putting my shoes in the cupboard as opposed to kicking them under the bed.
I’m not sure how this list is going to go down with my wife. I can tell her that I read it on the internet so it must be true.
Burnsey
Vacuuming
Taking the trash out
Cooking dinner
shoveling snow - it’s supposed to snow over a foot today and tomorrow.
And the list just goes on…
[/quote]
We must be careful, after all. Wouldn’t want to overtrain…
A good workout I suppose. although I have now confirmed my abs are shite. Couldn’t even finish my abs circuits due to cramp. Not the “I’m dehydrated” sort but the “I’m a pussy and have got nothing” sort. Anyway at least i ahve something to work on.
Upper body today. Felt really good. Pretty happy with what I put up
Bench
60x10
100x4
110x3
120x2
125x2
110x3
Dips
BW (100kg)x10
BWx10
BWx8
BWx8
Upright Row
40x10
40x10
40x10
40x10
Bent over Rear delt dumbell Flys
5x12
5x12
5x12
Lat pull downs
62x12
68x9
68x9
68x9
Hanging leg raises
BWx10
BWx10
Bwx10
Standing Cable crunches
18x20
20x15
Bench felt really good. Ready next week to try for a single at 130+kg. If that goes up easy might just throw a couple more kgs on and go for 137kg (300lbs). Which will be a PR for me. I put up 134kg a couple of years ago before getting appendicitus and haven’t gotten back there since.
Note to self Upper/lower splits more fun than the total body workouts. Heavier weights are more fun also.
Bit flat today. Got a lot going on in my life outside the gym and couldn’t forget about it and focus at all. That said still finished my session and was pretty buggered at the end so mission accomplished for the day I suppose.
Today,
Squats
60x10
100x10
100x10
110x8
Bulgarian split squats
15x15 each leg
Normal split squats
15x12
I had to give up my box that I was elevating my foot on. Secretly happy.