Mascherano - yes it was my attempt to bulldoze though shoulder pain in my twenties that left me with a chronic injury. Can do without the same thing happening to my spine cos, well, spines are pretty important in the general scheme of things.
CBear - ah yes. When others profer hugs, you’re always ready with a slap. That’s why we love you. But yes, I’m foam rolling, tennis balling, sitting with hot water bottles down the back of my pants and stretching. Doubled my fish oils and am taking enough supplements that I now rattle. I’ve not really had low back pain in the past so this is a rather unwelcome novelty. I intend to kick its arse, so to speak.
[quote]Cal Jones wrote:
I’ll be blunt, I got part way through the second set and felt pissed off, bored, hungry and annoyed with the noobs in the gym and just stopped. Wasn’t in the mood. Went home.
So I’ve made a decision. I’m going to carry on with 5/3/1 but I’m dropping the deadlift day. I may add some uber-light deadlifts as accessory work in a while, but I’m not doing them as a main exercise until my back feels better. It’s just cranky now - it’s not stopping me moving around or anything, but I don’t want to get to the point where it becomes chronic. I know if I went to a physio they would tell me not to deadlift. So for once I’m not going to let my ego override my common sense. I’m 42 - I can’t afford to fuck around with injuries.[/quote]
That sucks, but I know you can rehab this back thing. Give it a good rest and when the pain is gone, attack deadlifting again.
Bad workouts make you appreciate the good workouts more. And those good ones will be back.
Bar x 20, 30kg x 10, 40kg x 5, (working sets) 40kg x 3, 52.5 x 3, 60kg x 8
I actually messed up on this. The working sets should have been 42.5, 50, 57.5 but as you see I got confused (was early in the morning!) But I think I’ll stick with these weights anyhow. Was happy with the 8 reps on the last set (132lbs if you’re trying to convert).
Body Rows
4 x 8
No losers in the Smith machine so I could do my rows. This wasn’t so good - I should be able to get 10 reps on these. Big arse syndrome? Anyway, did what I could.
Incline dumbell press
1 x 10 x 16kg
2 x 8 x 18kg
Nothing spectacular really.
Kroc Rows
24kg x 15
26kg x 12
28kg x 10
(28kg = 61lbs).
Yeah I suck compared to Molly but who doesn’t? I was pretty happy with this effort.
Stretching ‘n’ stuff.
Come to the conclusion that nearly all my woes (sore back, knees) are down to shitty hip mobility so this is what I’m going to work on. A lot.
Well, it snowed Tuesday night, which made the transport system seize up again (this country is fucking pathetic when it comes to weather. A bit of snow and everything grinds to a halt) but rained last night so it’s all gone now. It’s now above freezing, but that horrible, cold damp that cuts you to the bone.
Week 2: Day 4
Back was really sore this morning and I only had an hour between waking and hitting the gym, which is not nearly enough for me to feel normal and human.
Front Squat:
Bar x 10, Bar x 5, Bar x 5, (working sets) 22.5kg x 3, 27.5kg x 3, 32.5kg x 8
Messed up on the first set again - should have been 25. I really should look at my sheet properly before heading off to the gym. No matter.
I find I’m running out of steam on the AMRAP set, not because of lack of strength (I’m squatting pussy weights anyway) but because I am just not fit enough and run out of puff. Due to the stupid problem with my foot I’ve not been able to run and do sprints so my endurance is way down and I’m tiring quickly.
Accessory work:
Barbell Hip Thrusts (shoulders on bench):
3 x 10 x 60kg
Got all three sets at 10 reps this time. Was hard though.
Cable Leg Abductions:
3 x 10 x 10kg (per leg)
No progress on this. I did a lot of leg swings and stuff yesterday in an attempt to mobilise my hips and I think the abductors were tired.
I did leg extensions last week - totally forgot about that. Instead I did:
Weighted Hypers:
3 x 10 x 16kg (I used a dumbell which fits nicely on the back of my neck).
These were HARD.
And that was it.
Sorry I’ve not been posting as much lately - I just got a new game which I’m engrossed in so when I’m on my PC at home in the evenings I’d rather play than post. I’ll post some more at the weekend.
your country might be “pathetic” when it comes to weather, but at least you have mass transportation available THROUGHOUT the country…lucky bastards. (even if it seizes up during your rare freezing weather)
enjoy your gaming. solid workout! pussy weight squats are negated by bad-ass benching.
[quote]Cal Jones wrote:
nlmain - Dragon Age [/quote]
heard some good reviews on techTV and the like. Considering your absence I assume you would give it a good grade:) I will have to look into it myself.
