that stinks with the injury eco - id be getting that massage and popping some ibuprofen. hope u recover fast. ill tilt a few back for ya tonight.
[quote]ecogenx wrote:
I think its time to work on some imbalances. Single leg stuff and flexibility. One of the girls in the office is also a massage therapist. She took a look at my back and said,‘that looks like it hurts.’ My low back is swollen and tight like I was trying to flex it. I have a call into the doc for some muscle relaxors. Chiropractors office closed at 12:30.
Anyone have any good ideas about working some mobility or muscle balancing into a program? [/quote]
If I do them at all, mobility stuff and balancing stuff goes after a main lift. I may cut back volume on the supplemental lifts to accommodate the extra balancing work.
Some like to do mobility in front (Eric Cressey, Dave Tate) as a kind of warm up, but I’m too antsy to do that…
[quote]ecogenx wrote:
Tweeked my back doing deads the other day. I can’t stand up straight. I look like a gorilla lumbering around. Going to need a few days to recover. I’ll start this program again this weekend or monday.[/quote]
I feel for you brother.Happy New Year.
Getting a little nervous because my back is still killing me. If its not better by monday I’m going to have to go to my doc. When this does pass I may have to put heavy lifting on hold for a bit and work on my flexibility and muscle imbalances for a bit.
Tough break Eco.
Heal up and come back stronger. Let us know the prognosis.
R&R time. Let us know what kind of flexibility work you decide to work on.
Thank you all for your sympathy. Feeling a little more human today. Actually walking upright. Back is still a little tender but definately on the mend. Skid, going to take your advice and do the main lifts and follow them up with mobility/balance exercises. Looking at Friday for my first day back.
I have a list of exercises I want to work into my routine(a few each workout):wood chop, twist cable pull,side bends,low back ext.,single arm and single leg work,more ab stuff. I will try to do some static stretching throughout the day.
Glad your back is feeling better, there’s not much that takes you out more than a tweeked back.
1/7
A1.overhead squat bar 3x8 (warm up)
A2.mtn climbers 3x20 (warm up)
B1.bench 315 3x5
B2.squat 315 3x5
C1.reverse lunge BWx20, 20sx20
C2.hanging leg raise 2x10
C3.t-pushupx10,pushup/row 30sx10
I couldn’t wait until Friday to start. I wanted to do 5x5 with bench and squat but my low back felt tight so I stopped at the third set. My overhead squat is pitiful. My middle back won’t bend back as I lower myself so I end up bending forward. And I have a hard time keeping my elbows locked.
I did some stretching at work today and climbed 20 floors during some down time.
[quote]ecogenx wrote:
1/7
A1.overhead squat bar 3x8 (warm up)
A2.mtn climbers 3x20 (warm up)
B1.bench 315 3x5
B2.squat 315 3x5
C1.reverse lunge BWx20, 20sx20
C2.hanging leg raise 2x10
C3.t-pushupx10,pushup/row 30sx10
I couldn’t wait until Friday to start. I wanted to do 5x5 with bench and squat but my low back felt tight so I stopped at the third set. My overhead squat is pitiful. My middle back won’t bend back as I lower myself so I end up bending forward. And I have a hard time keeping my elbows locked.
I did some stretching at work today and climbed 20 floors during some down time.[/quote]
Solid workout eco. Don’t feel bad about the OHS: I can’t do them either. I always lose the bar forward. Almost killed a soccer mom last time I tried them.
[quote]ecogenx wrote:
1/7
A1.overhead squat bar 3x8 (warm up)
A2.mtn climbers 3x20 (warm up)
B1.bench 315 3x5
B2.squat 315 3x5
C1.reverse lunge BWx20, 20sx20
C2.hanging leg raise 2x10
C3.t-pushupx10,pushup/row 30sx10
I couldn’t wait until Friday to start. I wanted to do 5x5 with bench and squat but my low back felt tight so I stopped at the third set. My overhead squat is pitiful. My middle back won’t bend back as I lower myself so I end up bending forward. And I have a hard time keeping my elbows locked.
I did some stretching at work today and climbed 20 floors during some down time.[/quote]
Same issues with the overhead squat. Never could get in the right position to get anything out of them. Good workout.
Well, I don’t feel so bad now about the OHS. Thought it was just me. I like the stretch the lunges give. The push up variations are fun to do.
1/8
A1. squat into push press with 25(10)lb dbs for 20 seconds as many reps as possible
A2. rest 10 seconds
Do this for 8 continuous,non-stop cycles.
I read this workout today on danjohn.org. I started out with the 25s but had to drop to the 10s for the last 5 cycles. Only took 4 minutes but had the heart pumping at a good clip.
The infamous tabatas. Danny says you have to do front squats instead of Thrusters (squat into push press) from now on. I do it with sled drags now, because front squats kicked my butt.
How is your back? I was having a bunch of lower back/hip discomfort, so I started doing the mobility stuff as a warm up, and that has helped me a whole lot.
Old Lardass
The back is feeling great. Thank you OL for asking and for the warm up advice.I’ll have to try the front squats instead of thrusters. I’ve been meaning to build a sled to add to my outdoor equipment.
Now the back pain is a few days behind me my thoughts are definitely drifting back to heavy deads, squats and bench. But I need to remember to ease back into it.
I read an article today about Linus Pauling (nobel prize winner) and his research on heart disease. He states cholesterol is not the bad guy. It is arterial wall weakness and the plaque that builds as a result. He found disease could be halted and reversed by taking lysine, praline(amino acids), vit c, fish oil and Co Q10. These help keep arterial walls healthy so plaque does not build up. Just an interesting twist on the cholesterol-heart disease connection or lack there of.
I’ve stated before that cholesterol is like an innocent bystander at an accident who attempts to help.
Inflammation brought on by chronic high carbohydrate intake with attendant overproduction of insulin is the culprit. Overproduction of insulin causes insulin insensitivity. Insulin is a major hormonal signaler for all cells of the body. Once they stop listening to insulin, chaos ensues.
Cholesterol is used to patch the damage to the arteries in the absence of a diet change. Better to have plaque than an arterial wall collapse.
High fructose corn syrup (which is in nearly all packaged food products) is a major cause.
1/9
clean 135x9
high pull 185x9
dead 315x9
stiff dead snatch grip 225x9
bent over row 225x9
pull up BWx9(a couple cheated)
farmer walks 120lb in one hand, 60lb in the other. Several trips across the basement alternating hands.
2 sets grip work
hammer curls 30x10 each arm
Felt like an all pull day. Back is feeling 100%.
Glad your back is feeling tip top.
Back to it, eh? pun unintended.
I just read this whole thing to catch up…
geez people here are hosses…
the days I have lifted the best
I either sprinted a mile…
or did OH squats first.
I have to do all the mobility junk…
and foam first
have you tried any thoracic foam stuff…
it helped me.
kmc