Bird- squatting is fine. No pain at all. It is on the left side of my back. I will be checking the cage daily!
Okay so no herniated discs or anything! Just some general tighness in my lower back, glutes, hammies. Training will go back tomorrow but, deadlifts will cautious.
Off to play some rec league basketball.
[quote]jtownlax wrote:
Okay so no herniated discs or anything! Just some general tighness in my lower back, glutes, hammies. Training will go back tomorrow but, deadlifts will cautious.
[/quote]
Good news!
Dont ignore it, like Uncle Bird has done for so many years.
Put aside 15 minutes after your workouts to strengthen those glutes and mobilise those hips!
tweet
Going back to training 4 days a week. Here’s the split. All assistance will be pyramid sets
day 1
Bench 2-3 rm
Incline 4-6 rm
flys 3 sets
Ng lat pulldown 3 sets
Lat raises 3 sets
arm superset 3 sets
Day 2
Squat 2-3 rm
Front squat 4-6 rm
back raises 3 sets
db row 3 sets
day 3
Press 2-3 rm
CGBP 4-6 rm
Front lat pulldown 3 sets
rear delts 3 sets
arm superset
Day 4
deadlifts 2-3 rm
RDL 3 sets
lunges 3 sets
row machine 3 sets
Pretty similar to before i hurt my back.
I don’t think the whole 2-3rm thing has been getting you as far as you could be. I think you need to take some time and get some hypertrophy work in so you can really get your form down.
CS
CSEagles- i see where your coming from. Any recommendations on a split?
feeling rundown with all this extra activity. I need some help!
Finally got everything figured out. Going to run ws4sb3 strength and speed template. My speed days will be my lax conditioning days which is a mix of long runs, sprints, bodyweight exercises, core, stairs, etc. I will be lifting 3 days a week. ME upper, ME lower, DE Upper. This is awesome because 2 leg days a week leave my quad just wrecked with all the activity im doing.
On the other hand iv’e been leaning out like crazy. Top abz are poking through when i flex and my weight is down to 173. Waist is 34 so everything is looking good. Hopping to gradual lean out till lax + maintain/ slight increase on some of my lifts. I am getting really close to my lifting goals for the off season so that is very exciting. As of now though, conditioning is a top priority.
Going to be hammering myself with lower back rehab/mobility. Doing a modified agile 8 warmup before every lift and 100 side clams and 100 hip thrust ( think thats what there called) every day.
Going to Utah tomorrow for a week. Will attempt to lift but can’t promise anything. Going to rest up over the christmas break then back at it hard.
12/18
ME Upper
Incline BB Bench
45x5
65x5
85x5
95x5
105x5
115x3 PR but still pretty pathetic. All these pushups at lax are getting to me
Db flat bench
30x15
35x15/10 Full strech
HS front lat pulldown
50x15
70x15
90x12/10/10
Rear delt flys
40x15/15/15
Db shrugs
35(lol)x15/15/15 Extreme squeeze at the top. 3 second hold
Incline db curl
15x12/10/8
10x15 lol
best day of lifting in a while.
It will be interesting to see how you find this program. Ill probably be starting up on it come February 2013.
In regards to your lower back, Mr StrangeMeadow has suggested to me to do some rehab work including stiff leg deadlifts and back extensions. Lightweight for reps. Also check out that article on here, its called “the myth of glute training”.
For next pre-season, i definitely recommend to you German volume training for athletes. Im making some impressive gains at the cage!
tweet
Bird- You have been doing some nice work in the cage! How did you modify GVT for athletes?
Alright so i’m back. I’m done holiday binging and i’m ready to reach my goals.
weight- 178.8
waist- 34 5/8
Will report back later with ME Lower
ME Lower
Trap bar deads
45x5
135x5
185x5
225x5
275x3 +20 lb PR
275x2
Reverse lung
45x10
65x10 x 3
Back raises
bwx20
bw+10x20
bw+25x12 x 3
Great day. Glad to see my pulling strength is increasing. Going to stay away from straight bar deads for a while.
Welcome back.
GVT for athletes is a template available online.
tweet
1/2
Db row
55x12 x 3 PR
HS Front pulldown
50x15
70x15
90x12
110x8 x 3
NG pulldown
35x15
42.5x8 x 2 Drop
27.5x amrap
Machine row
50x15
60x10 x 3
Hammer curl
20x10 x 3
Incline alternating curls
10x15,14,12
Ran a mile in 7 minutes 35 seconds.
1/3
Db shoulder press- dropping OHP for a while till my back is 100%. Its not worth an injury
25x15
30x10
35x10/8/6
Lateral raises
10x15 x 3
lateral cable raise
7.5x10
2.5x15 x 3 Lol
rear delt flys
40x30/25/20
Decline situps
BWx12 x 3
Ran a mile in 7:19
Progress is being made
[quote]jtownlax wrote:
Ran a mile in 7:19
Progress is being made
[/quote]
Thats a massive improvement with your timed run. Do you have a track to run on?
You should add the “cardio-trainer” app to your smart phone, it measures the exact distance you run and gives you speed. Good way of keeping track of things.
tweet
Birdman- No track write now to run on. Unfortunately i run on the treadmill. I know that its different so as the season approaches i will head to the local park and test it on pavement and grass.
Also don’t have a smart phone but my sister does so maybe she will let me use hers.
1/4
db rows
60x10 x 3 PR
HS Front lat pulldown
50x15
70x15
90x12
1110x10 x 3 PR
NG pulldown
35x12
42.5x10 x 2 PR drop
27.5x amrap
machine row
60x12 x 2
Hammer Curls
20x12 x 3 PR
Incline Curls
10x15/10
Ran a mile in 7:15
“True friends will always have your back”
1/5
Incline
45x5
65x5
85x5
105x7 PR
105x5 PR
105x4
Db low incline
30x12
40x11 Might be a PR
40x8/7
Machine fly
40x15
55x15
60x12 x 3
Oh extention
25x12x 3
Pushdown
eh
Ran half a mile in 3:30. To tired to finish the mile. Had no food in me.
Im getting leaner. Waist is 34.25 right now.
“hard work beats anything”
1/6
Squats
45x5
95x5
135x3
185x2
205x2 Kinda pissed about this. Should of done another set atleast
Lunges
25x10
45x10
65x10
85x8 Holy shit was it hard
Leg extensions
50x20
60x20
70x15 x 3 Pump
Hyperextention
bw+25x20 x 3
single leg curl
25x15 x 3
calfs
3 sets of 15
Biked for 20 minutes PWO. Low intensity. Burned 130 calories.
Painful, very painful.
Going full paleo tomorrow.
Epic leg session. Well done.
I suggest you read an article on Paleo written here on T-Nation. I forgot what it was called, maybe the Samurai diet?? It discusses a paleo diet plus rice. Ideal for athletes. Search for it.
tweet