Thanks j_willy!
Mid-day session at the company gym
14 February 2009
w=200
bike 15 min w/u
back squat barx20, 135x5/5, 165x5, 195x3/3/3/3/3
GMs 145x10/10/10
Looks like you’re getting your stride back. Good workouts. Notice this before; your db bent over rows seem to be heavy in relationship to your other lifts. Just naturally strong lats? Good pulling.
[quote]hel320 wrote:
Looks like you’re getting your stride back. Good workouts. Notice this before; your db bent over rows seem to be heavy in relationship to your other lifts. Just naturally strong lats? Good pulling.[/quote]
Thanks hel!
A couple of things come to mind about the relative strength differences. The inherent caution about having weights overhead, chest or on my back due to my inexperience is not there with the bent over rows. Also given the extended shoulder rehab, I’ve probably done more pulling than pushing over the past year.
Legs and glutes are feeling yesterday’s session. Lower back is kinda iffy on the right side today.
15 February 2009
w=201
bike 15 min w/u
Bench barx20, 95x5, 115x5, 135x5, 150x2, 135x3
DB bent over rows 80x5, 85x5/5/5
DB OHP 45x5/5/5
chins bwx5/5/4
Just kinda feeling off today. Took a break mid-day and went to the company gym. No spotters, so after I missed the third rep at 150 and had to rack it low, just didn’t want to push too much.
So my lower back has been really tweaky ever since Saturday’s session and I’m considering getting a belt. I would appreciate any input you guys might have as to the type, width, style or any other aspect of the belt.
I was about to give advice, but then remembered that I don’t use a belt at all. You’re best defence is to get a higher volume of lighter work for the back in that situation and make sure your abs are strong all over. …says the guy with the funky back…
However, many have stated(that phrase is a certain indication I’m making this up) that the “weightlifting” belts commonly sold are not the most desirable - the ones with the skinny front and wide back.
You need the same support in the front as in the back - so 3-4" belt is the way to go. The width varies depending on the distance you have between your non-floating ribs and the hip bone. Too wide a belt has cracked ribs on some guys during max effort lifts.
However a belt won’t save you from bad form or a structural deficiency. A belt is meant to add further support to an already strong “core” during a max or near max lift. If you aren’t working at max or near it then don’t use a belt. It will actually rob you of core strength if you depend too much on it.
If you are feeling tweaky in the back at lower percentages of max, then I would see a DC for a consult. My recent visit to my new chiropractor has restored some function I didn’t even know I had lost. She’s a special case though, with training and knowledge beyond what a usual DC has.
In fact, if you want to got the DC route I can see if she knows of good chiro’s in your area.
Thanks Skid! lower weights and more reps and build back up. And sure - ask your DC if she knows anyone. I’ve thought about it more than once.
17 February 2009
w=201
bike 10 min
sh rehab
deadlift 135x10/10 225x5/5/5/5/5
babying the back tonight, it still got pretty tight by the last set but not painful. Probably just an indicator of low endurance.
I dont use a belt…
but I do a TON of ab work.
strong abs help my not so strong back
I have mad recent strides with
low back p-chain blow out workouts…
snatches, OH squats and yes yoga type crap.
Zercher lifts as well.
I dont do good mornings or back extensions
(although I need too)
too frequently, but do lots of OH squats
and a deadlift version called the dimmel.
google it, its very therapudic.
but I do a a BUNCH of Snatch grip or defficit deadlifts which really ephasize the back.
But really its the strong abs that help my back.
that is my theory the torso holds back the bigger glutes quads hams traps etc
kmc
Thanks kmcnyc - I obviously need to get back into abdominal training. Those Dimmel lifts also look interesting althoug I do the GMs regularly.
19 February 2009
w=200
Bike 5 min
shldr rehab
bench 45x20, 115x5/5, 150x3/3/3/3/3 all sets and reps without a problem
DB BO Row 86 R&L x5/5/5/5/5
Today I had a spotter and took a hand-off. Made all sets at 150 unlike sunday when I only got 2 reps at 150.
[quote]soldog wrote:
19 February 2009
w=200
Bike 5 min
shldr rehab
bench 45x20, 115x5/5, 150x3/3/3/3/3 all sets and reps without a problem
DB BO Row 86 R&L x5/5/5/5/5
Today I had a spotter and took a hand-off. Made all sets at 150 unlike sunday when I only got 2 reps at 150.
[/quote]
Way to go.
For the abs, try skidmarking with a wheel o’ doom. Those really seem to work, though just putting socks on your hands and sliding over the floor is also a good substitute if you have the strength (I’m not up to that method yet, the wheel is easier).
Good work soldog. Your bench is moving along nicely
Thanks guys!
solo dawg, the workouts are looking strong. Having a spotter for a lift-off makes a differnece.
Life happened the past few days. but the proposal is all but shipped out and I took today off from work, did errands and this:
24 February 2009
w=200
Bike 10 min
shldr rehab
bench 45x20, 115x5, 135x5/5/5/5/5
DB BO Row 88.5 R&L x5/5/5/5/5
DB OHP R&L 45x5/5/5/5/5
Chins BW+10x3/3/3/3/3 top of chest to the bar at the top
Iso-Crunch 3x25sec
Twist crunch 3x20
Bike 30 min, 1 HR hill HR=168 at the top, long slow cool-off.
Solid training soldog. Your not letting life get in the way very much
soldog that is good work,
lots of sets, lots of reps lots of volume
good stuff
kmc
[quote]j_willy3 wrote:
Solid training soldog. Your not letting life get in the way very much[/quote]
I’m impressed by it as well.
Thanks all!
26 February 2009
w=203
bike 10 min w/u
back squat barx20, 135x5/5, 165x5, 205x3/3/3/3/3
GMs 155x5/5/5/5/5
Sumo Dead lift 155x5, 225x5/5/5/5/5
Bike 20 min one HR hill 165bpm
Good session today. Just over 90 minutes including everything.
Last night was our proposal submit party and I consumed many beers. Was also told to take a couple of “Mental Health” days, so I’m off work until Monday doing some R&R like this session.
27 February 2009
w=200
Bike 10 min
shldr rehab
bench 45x20, 115x5, 135x5/5, 155x3/3/3, 135x5
DB BO Row 91 R&L x5/5/5/5/5
DB OHP R 47.5x5/5/5/5/1 L 47.5x5/5/5/4/0
Chins BW+15x3/3/3/3/3
Front plank 60 sec
Right side plank 50 sec
left side plank 50 sec
Iso-Crunch 3x30sec
Bike 20 min steady state
When my shoulders give out on those OHPs, they really hit the wall. No spotter today, so I wimped out on the bench and stopped at 3 sets. Still not so bad since 165# was my max on Feb. 1st