Iv had a similar problem with my lat too, it came from not activating them properly, so now i always do some cable lat pushdowns before back work. It helps alot so idk man maybe give it a try.
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Thank you I might give that a try.
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16/9/17
C3W1D2
Romanian deadlift:
2x5x60
Bench press (TM-77.5):
10x20, 5x40, 5x50, 5x57.5, 5x65, 4x10x50, 9x50
And that was it. The first four BBB bench sets were done close grip.
Yesterday I think I ate some dodgey chicken at a buffet and I felt pretty ill last night and this morning which made it hard for me to sleep. Then I had to get up a lot earlier than usual and went to the gym shortly after so I didn’t feel very good. Once I got there it turns out there’s a class on using most of the gym which hampered any plans I had before. I found a bar in the corner and some small old 20kg plates so I started deadlifting with those while I waited for someone to finish using the bench press. My new plan was to bench while the class was on then deadlift after but it went on for a long time and didn’t finish until about 10 minutes after I’d finished benching. I’d already been at the gym about an hour by now and all my desire to do anything had gone so I just left.
I’m not sure whether or not I’m going to just skip the deadlift workout or try to fit it in somewhere yet.
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Have you just started implementing these in? One of my fav exercises
No I only did it because the plates were small. I usually do conventional but I have tried RDLs a few times in the past and liked them.
Damn 
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Strongly considering doing a cycle of 5/3/1 PR sets with 3x5 FSL for lower body and a FSL AMRAP for upper before I start WS4SB. I’d like to see if I can beat any old rep PRs and I always seem stronger afterwards.
2 Likes
18/9/17
C3W1D4
Overhead press (TM-42.5):
2x5x20, 5x27.5, 5x32.5, 5x35, 5x10x25
Superset with:
Band pull aparts- 10x20
Kettlebell suitcase carries- 5x2x24
Chest supported rows: 20, 15, 12x10
Cable rows: 10x10 (overhand, 5s pause), 15x15 (underhand)
Cable lat pushdown: 15x10
Sled push: 7x30
Overhead press is feeling really good recently so hopefully there’s a PR there. My back is still bothering me a bit so I tried some stuff to get some blood in it. Managed to get a good pump in my rear delts and lats a bit but not really the middle of my back where it feels funny.
BW: 87.8kg
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19/9/17
C3W2D1
I couldn’t make it to the gym today but my mum has just cleared out the garage a bit so I got a workout in using my old weight set. Worked fairly well but the weights were a bit weird, the bar itself was only 3kg.
Squat (TM-85):
10x3, 5x43, 5x61, 5x68.5, 5x75, 10x50, 20x50
Squats felt OK considering the circumstances. I did this at 9pm and I hadn’t had dinner yet so I was in a rush and pushed the pace a bit. I didn’t feel like five sets of squats at the end so I told myself if I did a set of 20 I’d leave it there. Once I got going I realised I’d done sets of 20 with 60kg before and they weren’t too bad so I decided to go for 30 reps instead. However for some reason my traps and arms, particularly my right hand, started going numb around rep 15 which was strange and I was conscious of dropping the bar so I stopped at 20. I presume it was just how I had the bar resting and it felt fine as soon as I racked it so I’m not worried.
EDIT: half an hour after my workout my quads are surprisingly worn out and pumped so wasn’t too bad of a workout at all.
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20 rep sets are tough, I know my legs are pretty fatigued the day after.
For the numbness try a different grip, wider or narrower. You could also adjust the bar on your back a bit, either a bit higher or lower if it doesn’t change your mechanics too much. Also don’t squeeze the bar with your hands like crazy, I tended to do that at first.
Enjoy!
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Yeah they’re a bit sore today surprisingly, 50kg isn’t a weight I’d expect to find difficult. I think the numbness was just the bar on a nerve or something maybe, felt completely fine afterwards. Luckily I don’t tend to really grip the bar much on my high rep sets, just enough to hold it on my back.
Thanks for your advice.
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20/9/17
C3W2D2
Bench press (TM-77.5):
2x10x20, 5x40, 5x55, 5x62.5, 5x70, 3x10x55, 2x9x55
Superset with pull aparts: 11x20
Complex- BB row+hang power clean+front squat+RDL:
5x20, 5x25
Average session, went straight after 8.5 hours at work too instead of straight from home so pretty happy. Managed to really target my back with pull aparts which was good. Didn’t have the desire or time to push the sled so I decided to do a barbell complex which was pretty fun and not too difficult. I had planned to work up to 30kg but hurt my wrist a bit with the cleans- I need to learn how to catch them better.
4 Likes
22/9/17
C3W2D3+4
Deadlift (TM-115):
8x20, 5x60, 5x80, 5x90, 5x105, 3x5x80, 2x3x80
Superset with
Overhead press (TM-42.5):
10x15, 5x20, 5x30, 5x35, 5x37.5, 5x10x25
Press ups: 20xBW
Plank: 20sxBW
Pause squat: 20xBW
Curls: 15x15
BW hang: 45s
Straight from one exercise to the next
Decent workout; felt very tired but got some good work done. Top deadlift set was with straps, for the last two FSL sets I did sets of three instead of five just because I felt tired. Physically I felt fine but I couldn’t stop yawning. There’s definitely a deadlift and overhead press PR coming up. Assistance at the end was fun and quick too.
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That must have been intense!
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Thats what i like to hear.
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It wasn’t too bad. The hardest part was trying to brace for overhead pressing while I’m breathing heavy from deadlifts so I started doing the presses first half way through.
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How is your front rack mobility? I used to suck at cleans until I stopped being a big ol’ wimp and just flung my elbows up where they landed on my front delts (ok I still have a long way to go weight-wise, but I could out-clean the hell out of old me… or young me I guess).
So many bruised collar bones though.
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Mobility is pretty good, I can comfortably get in a front rack position. I think it’s the exact problem you described though. To stop it slamming into my collarbones I’m catching it in a similar position to how I overhead press. Basically I need to toughen up and fling those elbows.
Lol, yeah I had a really hard time getting over the whole heaving a barbell at my throat, but once I got it going my collar bone area toughened up pretty quick
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I find the thought to catch a ‘heavy’ (my clean sucks) weight with my wrists a lot more terrifying than to catch it with my collar bone. At first you get some bruises but that is pretty much the worst that can happen.
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