[quote]jtownlax wrote:
I will stretch the hammies and glutes but i have no pain there? only in the lower back.[/quote]
It’s because your hamstrings and glutes are so tight that your lower back hurts. Myofascial release with a lax ball should do the trick.
CS
i will give it a go tonight. thanks CS.
10/29
Press
45x5
65x5
85x3
95x3x 2 Solid
Cgbp
45x5
85x5
95x3
115x6x 2 Very solid
Lat pulldown
50x15
70x15
80x8 Pr
drop
40xamrap
laterals
15x15x 3
Arm supersetx2
Held back on weight on the core lifts today. Focused on getting in sold sets. Rest my back a little to.
Waist + weight has exploded. Up to 180 already with an inch on my waist. Cutting back calories. As pussy as this sounds its easier to play lax at a lower weight.
[quote]jtownlax wrote:
Cutting back calories. As pussy as this sounds its easier to play lax at a lower weight.[/quote]
I get that problem occasionally sometimes.
Hard to find that happy medium. Feels so good to smash weight in the gym and progress, but you don’t want to be moving like a truck with a turning circle of 6 meters on the field.
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First off for all my facebook friends my sister boyfriend got on my account and was being a dick. Sorry for anything weird lol.
12/1
Deadlift
135x5
185x3
225x2
245x1 Nope, pain was horrible, only on my left side. I am convinced i fuck something up.
front squat
45x5
65x5
95x5
115x4 x 2 Didn’t push these
Lunges
45x10
65x10x 3
GHR
bwx12 x 3 Might be doing these wrong because there suppose to be harder i guess? idk?
Db row
50x8 x 3
Going to see a chiropractor soon and hopefully getting x rayed.
Anything i can switch out for deadlifts and RDl’s because those are out of the question for a while.
My best friends dad opened a gym last year. I thought it was just your average gym yada. Its also like 15 minutes away so i never checked it out. Went there yesterday and its awesome. Very joe defranco style. A lot of racks, squat bars, bumper plates, indoor turf to sprint on, prowlers etc. Will lift there when i can.
[quote]jtownlax wrote:
Anything i can switch out for deadlifts and RDl’s because those are out of the question for a while.
[/quote]
Have you tried single leg deadlifts? GHRs? Do some extra work on the hamstring curl machine?
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[quote]theBird wrote:
[quote]jtownlax wrote:
Anything i can switch out for deadlifts and RDl’s because those are out of the question for a while.
[/quote]
Have you tried single leg deadlifts? GHRs? Do some extra work on the hamstring curl machine?
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I’ll second this. While you’re out of commission for deadlifting, hammer your lower back, hamstrings, abs. Get those really strong and your deadlift should stay the same or increase when you can come back to it. I know that’s how I was when I hurt my back a couple of years ago.
CS
Had lax today for the first time in a while. Lots of running and bodyweight shit. It was hard as hell. THis will probably be my only conditioning 3x a week. Going to work around lower back injury till its healed.
12/4
bench
45x5
65x5
95x3
115x2
140x2 Fuck
135x2
Incline
45x5
65x5
105x6x 2 Solid
Db bench
40’s x 12,9,8 lol so bad
rear delt flys
40x35,30,30 That burn
lat raises
15x20,16,15
As you can see changing up the split a little to work around no deadlifting but the principles are still the same.
ok so lax workouts are taking a toll. bunch of running / bw shit and some skill work.
Dropping lifting 3 days a week.
Push, pull, legs basically.
Bench day will stay the same. Back day will be pretty basic. Legs will be heavy squatting and lots of hammy and lower back work to keep them strong while im out of deadlifting.
Appointment for back next week!
Went to the gym yesterday. Everything was sore. Did some light legs. 185 on squats felt heavy so i kept it light.
I have lax tomorrow, then a soccer game. Push workout on tuesday.
Here is my 3 day split
Push
bench 2-3 rm
Incline 4-6 rm
db low incline
side laterals
tri pushdown
Pull
db row
rowing machine
lat pulldown
rear delts
bicep curl
legs
squat 2-3 rm
Front squat 4-6 rm
lunges
GHR
leg curl
Body is feeling a little worn down. Time to lift heavy, run hard, and earn that varsity spot!
[quote]jtownlax wrote:
Body is feeling a little worn down. Time to lift heavy, run hard, and earn that varsity spot![/quote]
Nice split. Dont injure yourself playing indoor soccer, its easy to do.
Im behind you all the way. You go get that varsity spot! Its yours! Make it personal!
“Hold fast to your dreams,for without them life is a broken wing bird that can not fly”
-Langston Hughes
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Bird- thanks for the motivation man.
12/10
Bench
45x5
65x5
95x5
115x2
135x2 WTF
Incline
45x5
65x5
85x5
110x4 should of got 5
db low incline
40x13,8,8
lat raises
15x20,15,15
rope pushdown
30x20,20,15
Kinda pissed about my bench going down. Was hopeing for atleast 3 reps. I guess i just need some time to adjust to conditioning workouts.
Today actually marks the day that i started training seriously last year. My goals for my first year of training were 135 bench, 200 squat, 300 deadlift
2/3 not bad lol. I still feel like i could have done better.
Its weird, the stronger i get the weaker i feel i am lol. I remember bragging about a 170 pound squat now im embarrassed to say i can only squat 225.
Have you ever thought of doing higher rep work for your bench instead of the 3-5 range?
CS
[quote]CSEagles1694 wrote:
Have you ever thought of doing higher rep work for your bench instead of the 3-5 range?
CS[/quote]
Exactly what I was thinking…this is prob why you’re so beat up. Food?
Never really thought about going high reps on my first exercise. I will try it next week.
Yes, food has been a bit lower. As i said before playing lacrosse at a lower weight is just easier. I am quicker and have better conditioning.
You have come along way buddy.
I think increases in conditioning and strength can be achieved, although you have to do things in cycles and slowly.
By the way, hows the back?
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Bird- Thank man! The back is still a question right now i am going to a chiropractor friday so we will see. Deadlifts and RDL’s just straight hurt so im going to let the professionals have a look at it.
Goals before beginning of season:
155 bench
250 squat
185 Front squat (kinda replacing deadlift goal)
70 db row
Going to stop training strict press for a while because im convinced thats the movement i was doing when i fucked my back up.
[quote]jtownlax wrote:
Bird- Thank man! The back is still a question right now i am going to a chiropractor friday so we will see. Deadlifts and RDL’s just straight hurt so im going to let the professionals have a look at it.
Goals before beginning of season:
155 bench
250 squat
185 Front squat (kinda replacing deadlift goal)
70 db row
Going to stop training strict press for a while because im convinced thats the movement i was doing when i fucked my back up.[/quote]
The thing with pressing- you really need to make sure your core is super tight and your glutes are clenched as tight a s possible. If not, you “leak” power out of your posterior chain, then your form goes all shitty…and your back hurts. It happened to me a few years ago when trying to get a bigger press. I just started doing it seated until my shoulders and shoulder girdle were stronger. Now that I’m over all stronger it’s not an issue.
Maybe give that a shot?
[quote]jtownlax wrote:
Bird- Thank man! The back is still a question right now i am going to a chiropractor friday so we will see. Deadlifts and RDL’s just straight hurt… [/quote]
How does it feel to squat? Is the pain on one side or both?
Ive suffered from lower back pain for years now. About a year ago it was so bad that I was struggling to walk literally for about week. Ive almost given up on the idea of deadlifting, which I havent done for about 18 months now.
Im about to write up a special edition post on how I am planning to combat my lower back issues which have re-surfaced in the past week. Make sure you check out “the cage”, as you might pick up some tips.
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