Might be worth picking up an extra wide strongman style belt and seeing if that helps. It’ll cover more surface area and limit the amount of extension at each individual joint in your spine, but you’ll still be able to lay back. Also, bracing your lower abs (right above your pelvis) harder may prevent your pelvis from dumping forward so much, thereby reducing the overall amount of spinal extension and posterior compression.
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I completely forgot those exist, that actually sounds like it’d be perfect here. Do you have a recommendation for a brand or something?
@T3hPwnisher I’m pretty sure I’ve seen you using one of these, do you have a preference?
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I don’t have a specific recommendation, but given the use case, I’d just try to find the thickest, stiffest one possible.
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That’s what she said.
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Perhaps use the Z press as a short term press alternative ?
Usually people use it to learn how to press without leaning back because if you lean back you fall back, but in your case I think it could maybe be beneficial for:
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Keeping the stabilizer muscles in the press trained. Obviously incline pressing + seated pressing will help build the shoulders but because of the bench offering support the small stabilizers of a press may become detrained so when you back to pressing without support it will be an issue
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Possibly strengthening your core in a way which when you return to pressing and leaning back it would cause less issues.
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If you are going with seated then maybe consider seated behind neck press for a while.
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TPWiaB: W18D3 Take 2, which is actually the second day of the training week because time has stopped mattering at this point
Bike: 60:00
Probably going to start alternative bike/stairs again
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I use the one from Mark Bell/Slingshot, but beyond that my only other experience is with Rehband, which was also good. The slingshot one is a bit beefier. I know Cerberus sells one too, and I’m a big fan of their products.
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TPWiaB W18D2 Take 2: Deadlift
Deadlift: 1x435, 1x445, 3x1@455
DE Box Squats: 5x3@185
Pull-Aaprts: 5x30
SL Back Extensions: 13/7/5 (RP)
Moving smoothly.
7 Likes
TPWiaB W18D4 Take 2: Cardio
Quick Hike, then
Stair-Climber: 150 Floors @ 80 SPM in 31:58
539 Estimated Calroies, 198 Finishing Heartrate
Finished like 90 seconds faster than I did the last time I climbed this distance (5 more SPM,) and honestly felt like I could keep going despite the fact that my heart was pretty much beating out of my chest. Getting this bellow 30:00 would be neat.
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This one? My birthday’s in a couple weeks and my parents have been asking what I want, so this actually works out pretty well lol.
Not the multisport belt: the strongman belt.
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Got it, thanks.
TPWiaB W18D5: Press
Seated Press: 4x3@160 (PR,) 135x9/4/3 (PR; RP,) 1x175 (PR)
DB Bench: 75x10/10/7/7
Seated Laterals: 25x8/4/4 (RP)
Pushdowns: Full Stack x 15/8/5 (RP)
I feel so stupid for not doing this earlier. Zero discomfort in my back from pressing seated, and I’m able to handle like 90% of the weight of my standing press without having ever trained it. Figuring how to actually set up the lift tool a minute (90-degree inclining bench in a squat rack, with the first rep done off pins an inch or two below my chin and the rest brought to my chin - setting this up at Alabama will be annoying,) but once I had it up and running it went smoothly. Did a couple singles after all the rep work and hit 175 easily.
I managed to nail the bottom of my chin with the bar a couple times warming up and trying to learn the movement lol
These are all PR’s by virtue of having never done the movement before as far as I remember
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TPWiaB W18D6: Chin
Chin: 75x3 (PR)/3/3/2, 25x8/3/3 (RP)
Shrugs: 225x90 in 5:00
Cable Curls: 130x12/12/10
One rep short of sets across, but even one triple at this weight is a PR so I’m happy. Crazy trap and bicep pump from my accessories.
6 Likes
TPWiaB W18D7: Squat
Squat: 3x335, 2x345 (PR?), 1x350/355/360, 8x315 (PR)
Tempo Leg Extensions: 170x14/7/5/4 (RP)
Tempo Leg Curls: 130x16/8/5/4 (RP)
Felt pretty off today. Wanted 10 on the backoff set, but a PR is a PR. Had to strip the bar on the pins because I went for a ninth rep and missed it. . Accessories murdered my legs, slow eccentrics and rest-pause is a brutal combo.
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TPWiaB W19D1: Bike
Bike: A little more than an hour
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TPWiaB W19D2: Bench
Bench: 3x210 (PR?), 2x215 (PR?), 1x220/225/230, 175x12 (PR)/5/3 (RP)
Pause CG Feet-Up Bench: 155x5/5/5/5/4 (Fail)
WG Pull-Up: 12/10/9/7/7
Very rare occasion wherein I finished a bench day with some sentiment other than “Jesus Christ that fucking sucked I hate benching so fucking much.” Singles moved smoothly, PRed the backoff, great pump from my accessories. Getting a handoff when I’m going for singles seems to make a big difference
TM Single @ 230
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TPWiaB W19D3: Front Squat
Front Squats: Work to 260x1 (PR,) 185x10/5/4 (RP)
Leg Extensions: 4x8@200
Leg Curls: 4x8@150
Pull-Aparts: 8x25
Started warming up to deadlift, and felt super off. Honestly, I think pulling a bunch of heavy singles each week and not even being able to do a good backoff set isn’t really doing that much good for me. A front squat day is something I’ve been considering for a while now, and having already established that improving my squat will at least hold my deadlift steady, putting it on the back burner again seems worthwhile. I just worked up to a single today to get a feel for the movement. Will probably do triples until I can’t add poundage every week, then match the approach I’ve been using for my squat/bench
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TPWiaB W19D4: Cardio
Stair-Climber: 150 Floors in 31:09 (PR), @ 82 SPM, 538 Estimated Calories, 192 Final Heart Rate
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