Nice work, OP. You’ll be back to where you were, and beyond, before you know it.
Deadlifts:
Warmup to 185
205 x 5
215 x 3
230 x 3 All set to do 10 and my back fired a warning shot across the bow as I was lowering the third.
Shutter down
No BBB - switched to MP’s
135 x 3
115 x 5
95 x 8
Dips:
BW x 10
BW x 15
BW x 15
Ab Raises
3 sets of 10
Smart to shutter down! Rome wasn’t built or rebuilt in a day! You’ll be firing on all cylinders soon enough.
Bench Press:
Warmup to 135
185 x 5
205 x 5
225 x 5
BBB sets 5 x 10 x 135
Dips
5 x 10 x BW
Various rotator cuff exercises
DB Bench:
3 x 10 x 40’s
Back hypers:
5 sets of a bunch
Bunch of hip flexor stretches
Nice little workout and my back is feeling better.
When a lower back “gives out”, it means the core muscles give up under load and the spinal ligaments get stretched. Boom. To protect the spine from more stupidity the body knows to tighten up the back muscles and enflame the erectors. Lower back hurts for a week. Makes me feel really stupid.
It’s what happens when you sit at a desk for a living and don’t exercise for a while, then load up a bar. The big muscles might be ready, but the stablizers bail.
Good to have you back.
- Are you foam rolling and pre-habbing?
- Easiest way to get people in shape(and fix all those little problems) is to do bodyweight exercises and some sprints daily.
[quote]FISCHER613 wrote:
Good to have you back.
- Are you foam rolling and pre-habbing?
- Easiest way to get people in shape(and fix all those little problems) is to do bodyweight exercises and some sprints daily.
[/quote]
Sound advice as usual.
Yeah, foam roll, pvc roll (when I can find it) and lacross ball roll.
Sprints…hummm…hardcore.
Thanks Fischer. You da man.
Squats:
2 x 10 x bar
10 x 95
10 x 135
10 x 135
10 x 155
5 x 185
5 x 185
10 x 135
Front Squats:
3 x 5 x 135
Back Hypers
Ab Wheel
Seated and Standing Calves
Food:
2 x Steak Taco Platter
In my quest to heal the back and strengthen my core, I figured high volume/low weight is the bomb.
My lower back is still pumped 2 hours later, so mission accomplished. Lots of blood in the right area.
Love that Ab Wheel. From the knees I like to extend all the way out till my chest is barely touching the floor, then reel it back in for abut 15 reps. I’m going to try it standing next time.
[quote]Oldman Powers wrote:
Love that Ab Wheel. From the knees I like to extend all the way out till my chest is barely touching the floor, then reel it back in for abut 15 reps. I’m going to try it standing next time.[/quote]
LOL good luck with that, be ready to catch yourself before you faceplant. I would suggest to start kneeling and when your arms are fulling extended really tighten up and get your knees off of the ground and then return to start position.
I have seen two people hurt themselves doing these as you described, one of them was a torn rotator WTF right!?
Humm, I didnt see any 52 rep sets on squats? Did I check into the wrong log? nice volume nonetheless!! That AB wheel hurts me everytime I touch it…
[quote]OldGoat wrote:
Humm, I didnt see any 52 rep sets on squats? Did I check into the wrong log? nice volume nonetheless!! That AB wheel hurts me everytime I touch it…[/quote]
tough crowd 'round these parts!
Alright, so I have three challenges that have popped up in the last week.
A standing ab roll faceplant - Although I’m up for it and would happily shoot a “stupid shit at the gym” video, I don’t want to risk a rotator cuff.
52 fricken skwatz - I don’t bring my belt, chalk, or barf bag to the gym these days. Still taking baby steps.
Sprints every day - In 108 degree Texas sunshine. Gotta luv it.
But I’m definately up for a challenge.
Op there is one small , very small detail I may have slightly forgot to mention, purely an oversight I asure you…For your weight class you have to do 52 at 185 …oh look at the time, gotta go
[quote]OldGoat wrote:
Op there is one small , very small detail I may have slightly forgot to mention, purely an oversight I asure you…For your weight class you have to do 52 at 185 …oh look at the time, gotta go[/quote]
Well that’s just super!
For the first time in a year I’ve started gaining weight and was looking forward to breaking the 200lb mark. 3lbs to go.
Now I have to find heavy duty barf bags.
W1/C2 5,5,5
Bumped up bench max by 20.
Warmup - Foam roll, shoulder mobility, rotor cuff work, dips bw x 15
Bench:
Bar - 2 x 15
135 - 1 x 10
155 - 1 x 5
185 - 1 x 5
205 - 1 x 8
255 - 1 x 1
BBB:
135 - 5 x 10
Dips:
BW - 1 x 10
+45 - 1 x 5
+45 - 1 x 5
BW - 1 x 8
Chins: 5,5,4,
Pull downs - 155 x 8
I’m amazed how much strength I’ve lost. The 255 went up pretty smooth, but felt heavy. A year ago I was getting close to challenging 100lbs more.
I’m pretty sure it’s because I gave up copenhagen in Jan.
Oh…and my grip strength sucks. Tempted to use straps for chins.
W1/C2 5,5,5
Squats:
Warmup
Bar - 2 x 10 Safety pins set to 32"
135 - 1 x 10
Working sets
160 - 1 x 5
185 - 1 x 5
210 - 1 x 10
Finishers
245 x 1
255 x 1
275 x 1
255 x 2
BBB
135 - 5 x 10 Forgot to do fronts squats - damn
Calves - Seated and leg press
Good Mornings:
95 x 10
115 x 10
135 x 10
135 x 8
Ab Wheel
5 x 10
Lots of hip stretching.
Nice session - Everything felt solid and had some to spare. squats take about 45 minutes w/BBB sets.
W1/C2 5,5,5,
Rotator Cuff work - 15 mins
MP’s:
Bar x 10
Bar x 10
75 x 10
Working Sets:
95 x 5
105 x 5
120 x 10
Finishers:
145 x 1
155 x 1
BBB:
80 x 5 x 10
Dips:
Bw x 10
+45 X 8
+45 x 9
BW x 15
Chins:
20 split by X sets
Ab Raises
3 sets of 10
Curls:
75 x 3 x 10
As usual, BBB sets kick my ass.
Nothing like people walking in and seeing me strain with everything I’ve got with 80lbs on the last BBB rep. I really don’t care, but it must look funny.
New Gear - So looking forward to it.
Should be here tomorrow.
Why does someone always beat me to market with good ideas?
Seems to me that your upper body strength is climbing quickly…nice comeback!!
So what is the new gear supposed to do? Is it ribbed for her pleasure?
Looks like that thing should take away any knots you have and make some kick ass waffles.