funny i sprained my lower back again while going too far on abs training, it wasn’t even deadlift or squat day, it was training abs after bench day.
This time is only on the left side, i think i should sought i professional, i must have a HUGE imbalance or my muscles are totally firing improperly
Ouch! Sounds like a flexibility issue?
Getting excited for your fight man august is around the damn corner!!
i really don’t know man, i i’m pretty flexible regarding kicking high and i do stretch a lot my hamstrings, maybe i should go check out with a physio, we don’t even have ART here on Brazil, it’s a shame.
She once told me i have hypermobility, so maybe i do tend to hyperextend my back on squats and deadlifts since i always make sure not to round it.
[quote]solidkhalid wrote:
Ouch! Sounds like a flexibility issue?
Getting excited for your fight man august is around the damn corner!![/quote]
yup it is, and weight loss is going really sharp, i’m much more leaner, still soft, but leaner. I think i will make weight without problems.
17/07/11
Cardio - 55 minutes hill walking
18/07/11
AM
Front Squats - 3 with 119lbs
3 with 136lbs
3 with 154lbs solid technique since i got some form advices from Jess
had some urgent matters to attend had to stop workout in the middle, i’ll try resuming it on the night.
19/07/11
Press - 5 with 110lbs
3 with 123lbs
1 with 137lbs
Front Squat - 88lbs 5x10 yay, thanks to some tips from Jeese my form is much better
Scarecrows - 11lbs 5x10
Facepull - 18lbs 4x12
Seat Calf Raises - 12 5x12 PR! almost using all plates in the machine.
Front Plank - 2x30secs PR
weight at 206.8 waist at 41.7
lost 0.7lbs
20/07/11
MMA - 1 hour worked mostly on standup and did some medium intensity sparring, passed some bad moments on the half-guard got pounded and locked over the wall, it’s a bad bad situation. Ended up locking a triangle but over-exerted and gassed. lucky me it was over. The worst part was doing burpees between the rounds.
weight at 205.7 waist at 41.3
lost 1.1lbs and 0.4 inches
22/07/11
AM
Deadlift - 5 with 220lbs
3 with 251lbs
1 with 277lbs even went a notch down on the belt
Cable Seated Row - 4x10 88lbs
Assisted Pullups - 2x5
Biceps Curl - 31lbs 8/8/5/8
PM
MMA - 2 hours worked mostly on bjj techniques and wrestling top control, after went to the muay thai area to hit the heavy bag and see how my striking is going. I still have a cinderella shin.
23/07/11
bench press - 5 with 145lbs
3 with 167lbs
1 with 185lbs
Incline Bench - 135lbs 3x10
Pec-deck - 5x8 20lbs
Cable Extensions - 5x10 11lbs 2 last sets with 13lbs
Front Plank - 2x30secs
21/07/11
Forgot about this day.
Cardio - 2 miles
Pushups - 3x15
Vertical Pullups - 3x8
24/07/11
Cardio - 1 hour outdoor running just to get some blood following, nothing to strenous, just to recuperate and work that heart.
i think i am sensitive to caffeine, as soon as i upped the oxyelite from 3 capsules to 4, my headache came back.
25/07/11
Front Squats - 5 with 127lbs
3 with 145lbs
1 with 163lbs
Front Squat - 88lbs 5x10
GHR - 8/5/4 i thought my posterior chain was going to explode from all that strain and pump.
Seat Calf Raises - 12 5x12
26/07/11
Wrestling and Jiu-jitsu - 2 hours of wrestling techniques followed straight by 1 hour of bjj(first 30 minutes working on new techniques and last 30 sparring), my hamstrings are fried from that combo plus lifting yesterday.
Guess what? i discovered my lower back pain was because of tight hip flexors, since my hamstrings got much looser and the pain was still there. I feel like an idiot for not noticing it before.
28/07/11
Morning
Press - 5 with 45lbs
10 with 66lbs
5 with 88lbs
woke up with pain in the rhomboids, i wasn’t going to deload, but it was hurting as i did lightly the press, so i will deload this week.
Scarecrows - 11lbs 3x10 did really light to see if there was no pain and the ramped up on the last set
Facepull - 18lbs 4x12 ramped to last set with 18lbs
Front Plank - 2x35secs PR
Night
MMA - 2 hours of wrestling, then the lights went out and we grappled in the middle of the dark
BJJ - 1 hour first technique then sparring
29/07/11
MMA - 1 hour, HEAVY SPARRING! was a fucking punching bag in order to develop my defense and control while on the half and full guard. Also i couldn’t strike and i was only allowed to takedown and clinch for takedowns, worked a lot my movement, i’m getting good at avoiding and keeping the distance, but i still must be more calmer when cornered, grit my teeths, dodge the punch and go for the clinch.
I’m really really sore, fuck salad with olive oil and protein after workout, i ate white rice with sushi like a fat kid would eat a candy bar.
Hardcore training. Did you get my message? Why can’t you get a neck harness?
