Just a standard grocers called Hy-Vee
Please ship me over half a tonne thanks
Looks at shipping costs…
Best I can do is 3. Dollars
22/7/19
Heavy-ish back day. Think I’ve topped out weighted chins at this weight hitting body weight + 35kg for 5 reps.
Might max on it for kicks next time weighted chins come around for fun and before I get into a bench focused press heavy program later. Maybe gonna be BW+ mid 40kgs ish or AMRAP with 40kg
Went heavier on the front loaded carries too for fun. Top set of 70kg (holding two 25kg plates and a 20 to my body).
Weighted Chin Ups 4 Sets @ BW+35kg
Chest Supported Row 4 Sets
Tombstone 4 Laps @ 50kg-70kg
Rear Delt Flyes 4 Sets @ 115
Curls/Hammers 2 Sets @ 15kg
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Is your lower back still playing up ? Any ideas when you will squat and deadlift again ??
It’s tight after today’s workout but has settled down on average. Doesn’t seem like it’ll get better much further being passive about it so will go see someone when uni starts up again. Probably next week.
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Good, cause all this body building stuff is getting boring. Loljk
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23/7/19
Trying for more control in the bench inspired by the freaky Japanese bench boi Daiki Kodama. Feels good. Real good.
https://www.instagram.com/p/Bz5Pi5mg22V/?igshid=4ojr33agb44t
Out of all things I’m finding I enjoy machine pec flyes. I’m loading it up heavier than before and it feels good to hit reps on it. Good pump. Maybe I’ll just train Pec dec as my main lift lol.
Comp Bench 3x6 @ 100kg
Overhead Press 3x8 @ 60kg
Machine Flyes 3 Sets @ 145
Upright Rows 4 Sets @ 20kg
Y Raises 4 Sets @ 6kg
Side Raises 3 Sets @ 7kg
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Strong stuff bro keep pumping those bench numbers up in the meantime and before you know it you’ll be healed up
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I don’t even understand how Kodama can bench so much with those skinny little arms. He’s like those karate guys breaking bricks with their bare hands.
Maybe you should look into McGill’s book “Back Mechanic”. I’ve been having some back issues the last couple weeks myself, I’m going to order it tomorrow. The thing is that there is only so much that regular doctors can do, and in most cases it’s going to be pain killers or surgery if you are totally fucked. For any physiotherapy program to work you are going to have to do some stuff yourself, and the main thing seems to be the McGill big 3 plus avoiding stuff that irritates your back, like bending over with a rounded back and such. It doesn’t sound like you had a very serious injury, but the fact that it is still bothering you now is a cause for concern.
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The way he benches, his sub 74kg frame and the sheer loads I’m surprised how his shoulders don’t explode or any of his upper body joints explode.
How much does McGills’ stuff cost?
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Not that much. I was going to buy the bundle with that book plus “Gift of Injury” which is has additional info specific to strength athletes, the two are $70 Canadian. You can get it on Amazon too which might be cheaper on shipping for you, if Amazon exists in Australia.
There used to be more useful information online regarding back issues and other medical stuff, it seems like in the last few years a lot of that stuff has either disappeared or been removed from search engine results.
25/7/19
As things happened got the workout at Doherty’s Brunswick today. Some volume on rows and it’s nice to up the weight to one plate on seal rows.
Back quite tight still but has loosened up so went a bit easier on farmers walks today but changed it up with some loadable thicc handles that were hiding in the corner from the gym. Thicc grips are a unique challenge. I guess grip strength is pretty specific to the implement. Fun.
Barbell Seal Row 5x10 @ 60kg
DB Shrugs 6 Sets @ 35kg
Pull Ups 3 Sets @ BW
Thiic Grip Farmers 4 Sets @ 30
Rear Delt Flye 4 Sets @ 115
Curls/Hammers 3 Sets @ 15kg
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29/7/19
Waking up early for first day back at Uni. Not my hottest push day ever but solid work all around. 6s on bench and higher reps on DBs.
Bench 5x6 @ 80-95kg
Incline DB 4 Sets @ 35kg
Machine Flyes 4 Sets @ 130+
Overhead Triceps 5 Sets
Face Pull 3 Sets
External Rotation 3 Sets
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@chris_ottawa not saying I am but if I was a pirate of sorts of the inter webs McGills Back Mechanic and Ultimate Back Fitness and performance books are available for free.
There may or may not be a digital STD involved depending on how tech savvy and careful you are but still it’s a pirates life.
*pirates of the Caribbean theme song plays
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I was trying to find a free version but couldn’t find anything. Most e-books sold in pdf format are easy to find but these only sell in solid book version. It looks like search engines are blocking some of the sites that offer these free versions.
Anyway, I got them yesterday (Back Mechanic and Gift of Injury). Reading McGill’s stuff gives the impression that it is for people who are totally fucked, not like you and me who just have some minor issues that are affecting our lifting. The main things for general back issues are avoiding spinal flexion (no more bike rides for you), not stretching your back like some fools recommend, and following his basic program. The “Core Program” is as follows:
-Cat-camel - 8 slow reps, 2 sets
-McGill big 3 (bird dog, curl up, side bridge) - in that order, 6 reps each side, rest, 4 reps each side, rest, 2 reps each side, then same on the following exercise
-Walking - He says 30 minutes before work, 20 minutes at lunch, 30 minutes after dinner. This is supposed to be fast paced, arms swinging, good posture and so on.
The only part I have a problem with is the walking, not because I’m lazy as fuck but because if I’m not at work standing and walking around all day I’m usually at home with my kids and trying to get them to go for a fast-paced 30 minute walk is not going to happen. So I don’t really know about that part, but I should probably try to go for a walk when possible more often.
So anyway, that’s the very least you should be doing to try to fix your back pain. I’m 99% better now, but when my back was hurting it immediately felt better after doing the McGill big 3. It’s also something that is a good idea to do before lifting because it will activate all your core muscles.
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Can’t hurt to know even if it’s a bit overkill. There’s a lot of pages in there.
Thanks for the summary too. I find tldr very useful
The walking for sure is a lot. If you’re standing and walking around at work might it be enough. Just walk briskly with a sense of purpose and you might impress people enough to get a promotion lol.
If we need to walk that much most people will need some strategies to make it work like maybe making it a dog walking thing or buy a treadmill, turn it into a family activity, divide it up into lots of small walks etc.
The walking thing is for recovering from a back injury. It’s not like you actually need to walk that much if you aren’t injured and even if you are, I’m sure that you can still get better doing less if it’s all you can manage. I read somewhere else that Brian Carroll goes for a 15 or 20 minute walk once a day, and his back was one of the worst.
As for me, at work I’m mostly walking back and forth like 30-60 feet at a time, it’s not really the same thing and I doubt it has any therapeutic benefit. I used to walk to work before when I didn’t have a car, it’s about 30 minutes, but that would limit my time for other things like lifting weights and sleeping late on the weekend. When I read what I just typed I start to think that maybe I am getting lazy…
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I think maybe it’s because the different benefits to walking need different like times and stuff.
I remember listening to a podcast with Quinn Hennoch the JTS physical therapist who was like for like postural health changing positions like going from the evil sitting to standing at your desk or walking every 30mins is enough. So for posture and avoiding the negatives of a lot of sitting it’s easy and not too time intensive. Posture can translate to back health.
Recovering from a real back injury has a different requirement it seems and for cardiovascular health a different set of recommendations too.
Maybe I’m being optimistic but there’s always some benefit to a little walking.