Thanx. looks like i have some hard back workouts coming my way. i feel my deadlift is my issue. I injured my lower back last year and i havent been deadlifting much until about a month ago. my hip flexors were really tight causing back pain. so ive been doing some yoga to loosen them up. I think it has been working.
I already feel like the pain has virtually dissapeared. so im sure next time i put up some pics my back will be much more thick. oh and upper chest ive noticed when im not cut down my chest looks full and when slim down it really shows where i need the work i def need some more incline chest work.
Chefmeister- I dont know if you read it correctly but each can of salmon puts up 46 grms of protein. also 3/4 cup of lentils puts up 100grms of carbs and 25 grams of protein also. so i am not starving. if i am i’ll just add in another meal similar to the lunch meal.Plus this plan is for when i cut down. When i am looking to put on weight i dont have to eat much more to put it on. last year i jumped up to 215 pretty quickly when i was eating whatever i wanted. i think thats partially my problem.
[quote]east15bb wrote:
Thanx. looks like i have some hard back workouts coming my way. i feel my deadlift is my issue. I injured my lower back last year and i havent been deadlifting much until about a month ago. my hip flexors were really tight causing back pain. so ive been doing some yoga to loosen them up. I think it has been working.
I already feel like the pain has virtually dissapeared. so im sure next time i put up some pics my back will be much more thick. oh and upper chest ive noticed when im not cut down my chest looks full and when slim down it really shows where i need the work i def need some more incline chest work.
Chefmeister- I dont know if you read it correctly but each can of salmon puts up 46 grms of protein. also 3/4 cup of lentils puts up 100grms of carbs and 25 grams of protein also. so i am not starving. if i am i’ll just add in another meal similar to the lunch meal.Plus this plan is for when i cut down. When i am looking to put on weight i dont have to eat much more to put it on. last year i jumped up to 215 pretty quickly when i was eating whatever i wanted. i think thats partially my problem.[/quote]
Skip the yoga and do some real dynamic activation.
Tight hip flexors are an extremely common problem.
My coach has all his athletes do at least this minimum dynamic activation work pre LBWO:
(x12+ each)
Thoracic Extensions on a Foam Roller
Pulsed Hip Flexor Mobiliations
Wall Hip Flexor Mobilization
Split-Stance Kneeling Adductor Mobiliations
Two Legged Glute Bridges
Frontal Plan Hip Swings
Front to back Hip Swings
Dynamic Calf Stretching
Mountain Climbers
Squat to Stand
etc.
there are tons of these.
Glute Bridges
Front Plane Hip Swings
