strict press 5/3/1: 45x5x2, 65x5, 95x3, 110x3, 120x8
push press 95x5x5
pull ups 5x3
neautral grip chins 5, 4
Pallof press 5 sec hold 3x3
from two days ago:
squat 45x5x2, 95x5, 135x5, 155x5
I had to stop the workout here. My left glute was hurting extremely bad. Not sure what is going on with my body. I’m going to treat this like it was a deload day and hope I was just tired and something is not really wrong with my left glute.
yesterday
bench 45x5, 95x5, 135x5, 155x5, 180x5, 205x5 (I thought I would get 8 here)
dips 10, 8, 6
hanging leg raises 8x3
cable rows 8x3
I was extremely exhausted and everything felt off. I’m not getting enough sleep which is entirely my fault. My work capacity is like half of what it was 6 months ago. The only thing that has changed has been my low back injury and my job where I sit for 8 hours a day.
from yesterday:
dead lift 45x5, 135x5, 185x5, 225x5, 280x5
(hang clean 135x5 to box jump x 10)x5
Apparently this was way too much for my low back. I have been in extreme amounts of pain all day. Going to have to take a bunch of ibuprofen to get the inflammation down this week, and I’m definitely going to have to reevaluate my training. All my numbers are going down more and more, and my back and glutes are hurting more and more. I thought my back was getting better for squatting and dead lifting. Not sure what I will be doing yet.
squat 45x5x2, 95x5, 135x5x2
dead lift 135x5x4
db bench 50x10, 60x10, 65x10
hanging leg raises 8x3
seated leg curls 10x3
Took a week off because my low back exploded again. My low back, hips and glutes feel like complete shit. Going to try going way, way light on squat and dead lift and do them several times a week. Not sure what else to do…other than get more than 6 hours of sleep every night. This felt okay. Waiting to see what it feels like tomorrow.
Last week:
squat 45x5, 95x5, 135x5x2
bench 45x5, 95x5, 135x5, 175x3, 190x1, 205x6
cable rows 8x5
dips 10x3
face pulls 10x6
Just moved to a new place and been on vacation away from any gyms. Not been able to lift. Things are starting to finally stabilize so I will be back to lifting consistently again as long as my low back/hip issues don’t flair up.
squat 45x5x2, 95x5, 135x5, 155x3, 185x3, 205x6
dead lift 135x5x5
db bench 55x8, 65x8, 75x8
db rows 40x5, 50x10, 60x18 (going to modify this in the future)
hanging leg raises 8x2
Squat feels like shit. I feel uncoordinated and very shaky/inflexible. Hoping it will start coming back together by just squatting more. I also like that my squat is where my bench press is right now. I’m so imbalanced from this injury its hilarious.
4 days ago:
bench 45x5, 95x5, 135x5, 155x5, 185x5, 195x5
squat 45x5x2, 95x5, 135x5x2
face pulls 10x8
yesterday:
weighted dips 0x5, 25x5, 35x5, 45x7, 45x4
pull ups 5x3
chins 5, 4, 3
tricep pushdowns 10x5
db rows 5x45, 10x55, 20x65
My low back has exploded again. I am experiencing leg numbness and constant pain and extreme stiffness in my low back, hips and glutes. I am getting scheduled for an MRI in the next weeks. I’m going to avoid putting much weight on my spine until I know the MRI results. Doctor thinks it is an impinged nerve, but said there is a chance it is something spinal related.
Yesterday:
goblet squat 50x10, 60x10, 70x10, 80x10, 90x10, 100x10
bench 45x5, 95x5, 135x5, 185x3
25 lb weighted neutral grip chins 3x6
95 lb hang clean to push press 3x5
My back has been hurting a little less. I have worked out 3 other times before this just doing random assistance stuff not worth noting. Still waiting to hear back from insurance company about getting MRI. My right pec is also feeling quite shitty. Going to have to put off bench press and dips for a couple weeks.
I think I have worked out about 8 times since my last post. Most of the stuff has been lame, and not worth posting because I am experimenting with what I can do. I am starting to get an actual training schedule figured out that does not cause me to be in pain for days and contemplate not working out ever. I have found out front squats don’t mess my back up as much as squats because I have to use a lighter load and it puts most of the load on my quads, and I’m doing power cleans instead of dead lifts now as well. I’m trying to keep heavy loads off myself for the time being just to see how my body reacts to this new training. I also retested my power clean max and I was able to pull 225 without much trouble and no back pain. So after all of this back trouble I have only lost 20 pounds on my power clean. My right pec is giving me lots of trouble. I have gotten rid of heavy benching and in place put push press. Anyways my training logs for the past 3 sessions where I actually did something.
Power clean 95x1, 115x1, 135x1x3, 155x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1
bench press 45x5x2, 95x5, 135x10x2, 135x5x2
db goblet squats 80x10x5
4 days ago:
front squat 45x5x2, 95x5, 115x2x2, 135x2x2, 155x2x2
press 45x5, 65x5
push press 95x2x2, 115x2x2, 125x2x2
weighted chins 0x3, 25x3x6
hanging leg raises 10x2, 5
today:
leg extensions 10x5
leg press calf raises 15x3
65lb db rows 10x2, 8x2, 5
15lb db flys 10x3
tricep pushdowns 10x5
50lb ez curls 10x2, 8, 7, 5
At the moment I just want to start getting back some strength while at the same time not feeling terrible for days after I lift. It has been three weeks since I have experienced a lot of back, glute, or hip pain. Still working on getting an MRI.
4 days ago:
power clean (all done as singles) 135x5, 155x2, 175x1, 185x1, 195x5
bench press 45x5, 95x5, 135x3, 155x10x2, 155x5x2
goblet squats 60x10, 70x10, 80x10, 90x10
Back is doing better. Have been experiencing little pain, but still have a lot of stiffness and tightening in right lower erector and glute/hip. I think taking so much time off between training sessions helps.
3 days ago:
Front squats 45x5x2, 95x5, 135x2x2, 155x2x2, 165x2x2
push press 45x5x2, 65x5, 100x2x2, 120x2x2, 130x2x2
pull ups 9, chin ups 6, neutral grip chins 5
hanging leg raises 8x3
today:
box squats 45x5x2, 95x5, 135x3, 155x10x2, 155x5
bench 45x5, 95x5, 135x3, 155x3, 175x6x3
inverted rows 8x2, 7, 6, 5
Box squats still make my lower erectors feel like shit. Bench is sucking. Just going to keep doing the simple stuff and adding weight. Eventually it will all come together again.
power clean all singles 135x4, 155x2, 175x1, 185x1, 200x3
incline db bench 45x6, 50x10x3
face pulls various angles 10x6
good mornings 45x10x5
Keeping it light and progressing slowly. I’m not hurting nonstop doing this kind of stuff so I think it’s working to fix my back up.
front squat 45x5x2, 95x5, 135x3, 155x2, 175x1, 195x1, 210x1, 215x1, 225x1
push press 45x5, 65x5, 95x3, 115x2, 135x1, 145x1, 155x1
25lb neutral grip chins 3x6, 5
Body does not hurt after this at all. Lower back doing great. Took last week off because work was insane, and did not have time or energy to lift.
front squat 135x3x2, 165x3x2, 185x3x2
push press 95x3x2, 115x2x2, 135x1x4
press 65x10x2, 45x10
pull ups 6x2, chins 5x2, neutral grip chins 3x3
I need to post more good training music:
front squat 135x5x3
bench 185x1, 195x1, 205x1, 95x10 widegrip, 95x10 closegrip, 45x15 reg grip
inverted rows 8 8 8 6 5
70lb goblet squat x 20
55lb bb curls 8 6 4
Right pec still feels weird when benching. I am pretty confident I can at least still do 225 though.
power cleans all singles 200x5
pull ups 5x4, 4, 3
face pulls various angles 8x10
swiss ball leg curls 8x2
seated leg curls 10x5
front squat 235x2 PR (first PR in many months)
95lb bb press 10, 8, 7, 5x2
chins 5x2, 4, 3x4
bench 185x6x2
bench as forceful as possible wide grip and narrow grip 115x5x5
25lb close, neutral grip chins 7x3
face pulls various angles 10x8
lying down db triceps extensions 5 5 8
Lower back exploded as a result of the front squat PR. Feeling a bit better, but it is extremely tight in that area now.
power cleans all singles 205x3
db goblet squats 50x10, 65x10x4
db incline bench 50x8x4
face pulls various angles 10x6
Took it mostly easy on my back. Power cleans were extremely easy.
front squat 205x3, 205x2x3
good mornings 45x10, 95x10x2, 45x15x2
lateral lunges 6 per leg x 5
seated leg curls 15x3
Felt very tight and had issues with glutes/hips cramping. Need to actually do some real mobility work. I’m slacking way too much these days.