Depends where the pain is. If it’s lower back into glutes and quads check my recent posts.
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I’ll add them to the McGill big 3. Pain is just at the interface between the lower back start of glutes. Sensitive only to flexion though, not extension.
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Focus really hard on that pulling your gut away from your belt line, holding your pee, breathing in and squeezing your glutes. Without that there isn’t really much point in doing the stretches.
W3D2
This is how I’ve been doing them, I read and watched tons of different things to understand it. Thanks again.
I decided to bench instead of overhead to give a break to my back… Note to self: avoid good morning when low back is not well. Genius.
Low back is actually fine I think I’m freaking out a but as I haven’t been able to train properly in 2 months now. However I’ve only been consistent with my exercises for the last two weeks. My fault.
Bench
100 pull aparts
Worked up to 1x80 which was felt better than last week
5x8x70, worst sets of 8 since the start. Maybe not enough rest as I wasn’t timing. I had to do touch and go on the last 3 reps of the last 3 sets. With this, speed was good throughout.
50 total pull ups between bench sets.
Incline press
350 set with 40kg, 20-15-15 with better reps than the first week.
Seated row cluster set, 6 reps then 15s rest for 5 min. 10 total sets with 15kg
Juarez valley 14 push ups in about 10 min I think.
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W3D3
100 pull aparts
Leg press 4x20x80kg
DB Rear elevated split squats 4x20x10kg per hand
Seated leg curl 8x4x25kg, 15s rest
BW squats 50 reps
BW lunges 2x33
Legs fried up. Back is feeling good but I thought loading it was not a good idea. I’m doing my exercises 2 times a day and it does help.
W3D4
Had a bit of tendinitis hence decided to not press
Front plate raises 5kgx100reps
Lean away lateral raises 8x8x4kg
Db clean and press 3x20x2kg
Db hammer curls 8x8x6kg
Incline Db flies 8x8x6kg
I put capsaicin on my elbow last night and it really helped just like last time I had it. I’ll keep applying it for a few days.
Weight 87,35kg
W4D1
100 pull aparts
Seated leg curls
6x 25, 32kg
Drop set:
6x39kg
8x32kg
10x25kg
I’m still getting used to that movement
Db rows
8x16, 22, 28kg
20x32kg with straps, PR, last time was 20x30kg without straps
Last few reps were short in ROM but upper back felt fried after this.
The straps really help focusing on pulling with the back and less biceps. First time using them on these.
Pull ups rotating grip
3x10 unassisted
2x10, 2x5 with red band
Rear raises
2x6x4kg
Drop set
8x7kg
8x4kg
10x2kg
Shrugs
6x16kg
6x20kg
8x24kg with 2sec pause at the top
Barbell curls
2x10x10kg
RP: 10-5-3x25kg
Tendinitis seems gone which is nice.
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W4D2
100 pull aparts
OHP
6x40, 45
RP:8-4-2x50kg
No elbow pain!
I really like rest pausing on the press, around this weight, the second and third set are very hard but despite the pain the bar still goes up which is interesting
Goblet squat
2x6x28kg
28kgx8 with 5s eccentric
Db incline flies with red band
8x4, 8kg
8x12kg with 5s eccentric
Triceps rope extension
2x8 then 6-8-10 drop set no idea about the weights
Db hammer curls
2x6x8kg
Drop set 6 8 10 with 14, 8 and 4kg
Weight 87,40kg
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W4D3
100 pull aparts
DB RDL with toes on 5kg plate
A few sets then 8x20kg DBs with 5s eccentrics
Seated leg curls
8x4x39kg with 15s rest, slow eccentrics and paused
Supinated lat pull downs
66kgx12-6-5 RP
Seated row
30kg per side x 10-5-4 RP
DB rear raises
8x4, 6kg
Drop set: 8x6kg, 8x4kg, 10x2kg
EZ bar preacher curl
2x8x20kg
8x20kg with 5s eccentrics, 2s at bottom for each rep, then held stretch on last rep (“mTOR”)
*
I tried something different with the assistance work this week based on the Best Damn Workout from Thibaudeau. Good break from higher volume, I don’t feel THAT tired as I’m not deadlifting, which makes a big difference
Weight 86.95kg
W4D4
100 pull aparts
Bench
1x80
5x8x70kg, all paused and all reps felt strong at the start. The last fez reps definitely slow down but no grinder.
Incline bench 350 sets with 42.5kg
20-15-15
Leg press Cluster set
6 reps, 15s rest for 6 min
Total of 60 reps with 80kg
BW lunges, for 6 min, 30s on, 30s off
10 min on the rowing machine
Weight 87.15kg
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W5D1
100 pull aparts
1 arm barbell row
4x8x30kg at the end of the bar
Wide grip lat pull downs
4x15x39kg
Chest supported rows
4x12x18kg, last set with triple drop set 12x14, 12, 8kg
DB shrugs
3x10x24kg 2s pause at the top
DB hammer curls
6x10, 14kg
Drop set 6-8-10 with 14kg, 5x10kg, 3x8kg, 10x6kg, misjudged the second weight
Seated leg curls
Drop set 6 8 10
39, 32, 25kg, slow eccentrics and good squeeze
5 min on the rowing machine
Weight 87.10kg
W5D2
100 pull aparts
OHP
6x40, 45
RP 52,5kgx7-3-1
Hack squat cluster set with one plate on each side
6 reps, 15s rest and repeat for 10 sets
Close grip decline bench
6x50, 60
70kgx14-4-3 touch and go triceps fried up
First time trying this movement I like it a lot and elbow was happy. The hardest part is the very last 1-2 inches at lockout
Db flies
8x6, 10kg
Mtor set with 10kg and red band across my back. Held the stretch and the bottom on the last rep around 15-20s
Db lateral raises
2x6x6kg
6-8-10 Drop set with 6, 4 and 2kg
W5D3
100 pull aparts
Db RDL
2x6x20kg
Mtor with 20kg, held the stretch for 10-15s
Seated leg curls
8x4x32kg
Pull ups RP
10-5-3
Seated row
6x10, 20kg
RP 30kgx11-5-3
Rear raises
2x8x4kg
6-8-10 drop set with 8-4-2kg
Preacher curl ez bar
2x6x20kg
20kg mtor held the stretch 15s
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W5D4
100 pull aparts
1x70, 80, 90, felt fast
5x8x70 all paused and felt great
Incline bench 350 set with 42.5kg, incline was on a steeper setting.
17-15-14
Front squats
5x5x80kg, no belt and with straps! These a comfortable and pain free.
Bw lunges
3x34
Weight 86,80kg
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Quality Hypem well done.
Thanks Mort. Getting back into it slowly. Front squattig might be my main movement for a while
Deload
100 pull aparts
OHP
I worked up to a triple at 50kg
30 pull ups
Hack squats
4x5x1 plate
DB RDL
3x8x14kg
Weight 87,6kg
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I always preferred front squats to back squats. But I never got very good at either truth be told!
I think the back squat can take care of itself for a long time, you just need to be patient and keep at it. Front squats make me brace a lot harder which is good for me at the moment. It’s also much more upright which agrees with my back.
Deload on Friday
Squats
Worked up to 3x100kg, back not there yet
DB bench
worked up to 10x28kg
30 pull ups total
DB seated press
3x10x16kg
I’ll be going to the physio at the start of june for my back.
In the mean time, I’m dividing my training in a 4day push + quads/pull + hamstrings split as I seem to recover well on it.
I’ll continue doing Paul Carter’s base building for my bench, which seems to be working well.
I am changing gym from next week, it has less machines, which is not really an issue.
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