Sounds like a more aggressive return to lifting than I had planned but we’ll see how it goes
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Damn Hamster
Been busy for a couple of days missing up on many log’s.
Good to read your back is getting better as the days go by.
Get better soon, an injured hamster is not good.
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RoadToRecovery
InjuryPig
Deload bench tomorrow and will continue with core stabilisation stuff and feel out some light squats and deads and/or other very light movements such as good mornings or back raises.
Maybe not yet but one movement I’m interested in are wide/sumo stance box squats which kind train the sumo deadlifting muscles
Maybe some block pulls I dunno
MacroPig
Lasagne 25P 25F 65C
Basa 70P 2F
Up and Go 32P 6F 48C
Chicken Katsu Bowl 30P 20F 50C
Pork Chops
Lost track of macros but it’s ball lol close enough
SleepPig
Shit ~ 5 hrs
2 Likes
18/4/19
Deload bench and feeling the waters on squat and deadlift with the injury today. Just moving pretty much.
Good news it’s pain free at light weights. Feeling pretty stiff though and movement feels foreign on squats can’t go super deep and deadlift positioning feels off.
I Like chilling on deload weeks. Put some relaxing music through the headphones and go.
Comp Bench 3x3 @ 80kg
Close Grip Bench 2 Sets @ 60kg
Facepull 3 Sets
Band Pull Aparts 3 Sets
Sumo Sets x Reps @ 70kg
Squats Sets x Reps @ 70kg
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must love the deload some time
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What do you call relaxing? Because I’m just imagining you listening to some old school r&b
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No dis
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22/4/19
Start of the volume block today. Bit complicated by my back injury which is progressing along alright but still won’t be hitting lower body as hard as I’d like. I’ll channel the extra into upper body for now.
Weights still pretty heavy but for reps = less fun lol. Not feeling super hot coming back from the deload either but should get back into the groove soon enough.
Bit of an aggressive start in weight selection but only a couple of weeks of volume so gonna make the most of it.
SBD Fatigue Level: 5,5,6
Comp Bench 3 Sets RPE 6-7 @ 90kg
Incline DBs 3 Sets @ 30kg
Dips 3 Sets @ BW
Delts 8 Sets
Facepull 3 Sets
4 Likes
What have you been doing for active recovery for your back though?
So far back stabilisation stuff such as McGills big three and light lower body lifts. If I get in the gym today will steal seeing about light accessories like Back Raises and good mornings and continue the main lifts
3 Likes
23/4/19
Bit of high bar today. It’s still an uncomfortable rack position on my back but will work with it for now keep my spine a bit more vertical.
Not feeling very strong overall. Bit annoying.
Core Stabilisation
High Bar Squat 3 Sets up to 100kg
Heel Elevated Squats 3 Sets @ 60kg
Stiff Bar Sumo 1 Set
Back Raises 3 Sets @ BW
Good Mornings 3 Sets
2 Likes
How’s the back feeling?
Not worse. Not better either tbh
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Eat more doughnuts that cures everything
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I see you too are a scientist. Amount of donuts is proportional to the recovery effect.
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Did you try loosening up your hip flexors and QL? I bet that would help.
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Tried these today together with my normal warmup routine, and damn did it feel good.
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Will have access to a horse massage gun within 24hrs.
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