Any idea as to the cause of your back pain? Do you also experience pain when you squat? What kind of a build do you have? And do you have a video of your deadlift floating around that we could see?
I ask because switching to a trap bar variation won’t necessarily improve things over the long run if there are poor motor patterns, structural imbalances or technique flaws at play.
Happy New Year!
Good numbers on the deads!
[quote]kgildner wrote:
Any idea as to the cause of your back pain? Do you also experience pain when you squat? What kind of a build do you have? And do you have a video of your deadlift floating around that we could see?
I ask because switching to a trap bar variation won’t necessarily improve things over the long run if there are poor motor patterns, structural imbalances or technique flaws at play.
Happy New Year![/quote]
its my left side right above my glute. It does not radiate down my leg just kind of stays localized in that area. I have been hitting the glute with a lacrosse ball(actually sitting on one as I type this) I think the glute is not activating like it should when I lift. I have also been trying to really focus on core work. I meant to shoot video of my session this morning but forgot as I was in the zone. Hit 405x1 pretty easily. Squats do not bother my back. I hit 315x2 a while back with no problems or pain afterwards.
New Years Day training
I had a great workout tonight.
Warm-up: 5 mins jump rope and some shoulder stuff with a PVC pipe and mini-bands
Med ball chest throw - 3x5 16lb
A) Military Press - 100x3, 5 ring chins
115x5, 5 ring chins
125x1, 5 ring chins
100x12, 5 ring chins
B1) Chinups - 5, 5, 5 Ring Chinups - 5, 5 Total chinups: 45
B2) Blast strap pushups w/ 20lb chain - 5x10
B3) TRX knee to chest - 5x10
C) Farmers walk - 3 x 2 laps w/ 90lbs/arm
[quote]StevenF wrote:
[quote]kgildner wrote:
Any idea as to the cause of your back pain? Do you also experience pain when you squat? What kind of a build do you have? And do you have a video of your deadlift floating around that we could see?
I ask because switching to a trap bar variation won’t necessarily improve things over the long run if there are poor motor patterns, structural imbalances or technique flaws at play.
Happy New Year![/quote]
its my left side right above my glute. It does not radiate down my leg just kind of stays localized in that area. I have been hitting the glute with a lacrosse ball(actually sitting on one as I type this) I think the glute is not activating like it should when I lift. I have also been trying to really focus on core work. I meant to shoot video of my session this morning but forgot as I was in the zone. Hit 405x1 pretty easily. Squats do not bother my back. I hit 315x2 a while back with no problems or pain afterwards. [/quote]
Cool, man, I’d be interested in seeing a video at some point. Ever had the length of your legs checked out? My wife has a slightly longer left leg, which led in the past to some unilateral back pain similar to the kind you described. She has actually been able to work out most of the problems without the use of custom insoles.
[quote]kgildner wrote:
Cool, man, I’d be interested in seeing a video at some point. Ever had the length of your legs checked out? My wife has a slightly longer left leg, which led in the past to some unilateral back pain similar to the kind you described. She has actually been able to work out most of the problems without the use of custom insoles.
[/quote]
I also have some custom insoles which really helped. I was having constant SI joint issues and they seem to have gone away for the most part. I just have this lingering soreness in that general area and definitely gets worse when I deadlift. I probably have a herniated disc.
Saturday
Going to push it tonight since I missed it yesterday and its a de-load week next week.
A1) Squat 5/3/1
190x5, 215x3, 240x1, 260x1, 275x1, 300x1, 315x1
A2) Bench 5/3/1
155x5, 175x3, 195x1, 205x1, 215x1, 225x1
Haven’t been able to do anything since Saturday. I worked a 15 hours Friday 3PM-6AM then my 8 hour shift Saturday 3-11PM. Then we got hit with a huge snow storm so overtime has been abundant. Worked 12PM-11PM on Sunday. 7AM-11PM on Monday. 3PM-7AM Tuesday. Today and tomorrow are my days off but I may work again tomorrow 7-3 on 1st shift. Needless to say, lifting has taken a back seat.
Wednesday - beginning 2nd cycle of 5/3/1
De-load week turned into a week and a half off. I worked a bunch of overtime which really throws everything off for my sleep. Then we are hunting for a house which had me busy Monday and Tuesday. Finally got my first workout of the week in at 630AM Wednesday morning. I will try to get to the gym again this evening since its my day off to get in my Military press workout.
Bumping maxes up. Went up to 400 with the deadlift since I use the trap bar and did a 1RM with 405 fairly easily.
Squat 285
Bench 230
Deadlift 400
OH press 150
Warm-up: 5 mins treadmill
A) Trap bar deadlift
235x5, 270x5, 310x5, 235x10
B1) Squat 5x10 120x10,10,10,10,10
B2) hanging leg raises w/10lb med ball 5x10
1 min rest between supersets then repeat
Thursday
0630 hours
A) military press
90x5, 6 ring chinups, 105x5, 6 ring chin-ups, 120x5, 6 ring chin-ups, 90x10, 6 ring chin-ups
B1) incline bench
95x10, 115x10, 120x10,10,10
B2) pull-ups/chin-ups/hammer strength lat pull down
5 pull-ups, 5 chin-ups, HS lat pull down 140x10,10
Friday
1330 hours
Damnit. Instead of going to the gym to do a conditioning session consisting of a 2 mile walk with my x-vest on I went to this little sandwich shop in the city and ate half of a big fucking roast beef sandwich. I’ll try to go after work tonight.
Saturday
1200H
Squat 1RM set at 290lbs
Warm-up: 10 mins treadmill walk
A) Squats
175x5, 195x5, 225x5, 175x10
B1) RDL 135x10, 155x10, 165x10, 175x10, 185x10
B2) side bend 95x10,10,10,10,10
C) Goblet squat finisher
100x10
Sunday
warm-up:
3x5 medball chest throw 14lb
A) bench
135x5, 160x5, 185x5, 135x12
B1) shoulder press 5x10
B2) inverted row 5x10
Wednesday
0630AM
Deadlift day
Warmup: 10 mins treadmill
A) Trap-bar deadlift
255x3, 295x3, 325x3, 255x10
B1) Squat 5x10 135
B2) Hanging leg raises w/ 12lb med ball between feet 5x10
Thursday
0630
A) Military press
95x3, 110x3, 125x3, 95x15
B1) Pullup variations - hit 45 total reps using rings, chinups, pullups, neutral grip pullups
B2) slight incline DB bench - 55x10, 75x8, 65x8, 55x10,10
did some incline dumbbell curls and rope tricep pushdowns to finish with an arm pump.
Saturday
1300H
A) Squats
185x3, 210x3, 235x3, 185x12
B1) 1 leg RDL w/ KB - 35x10, 45x10,10,10,10
B2) Med ball floor slam 20lb - 5x10
C) Goblet squat
100lbx20
Sunday
1230H
A) Bench
145x3, 170x3, 190x3, 145x15
B1) Blast strap dips 3x10 regular dips 2x10
B2) DB row 75x10 85x10,10,10,10
took a couple days off, not by choice kids work etc you know how it is if you have a family.
Today is the start of week 3 of my 2nd cycle. I’ll be doing the 5/3/1 sets then testing my max by doing sets of 1 like I did in my last cycle. Aiming for a 415lb trap bar dead today and I’m feeling pretty good. Man, that 20 rep set of 100lb goblet squats left my ass sore for days! I wish I had the extra money for Plasma and MAG-10 right now but we are trying to buy a nice house and its not exactly cheap.
Wednesday
2200H
Warm-up: 10 mins treadmill
5x3 high pulls worked up to 185x3
A) Trap-Bar Deadlift
270x5, 310x3, 345x1, 350x1, 400x1, 415x1
B1) Squats 4x10 145
B2) Landmine 4x10 25lbs
that workout whooped my ass. Going to try to get in my military press workout early in the AM.
Thursday
A) Military press
105x5, 115x3, 130x1, 145x1, 155x1
B1) close grip bench 135x10, 145x10, 155x9, 8
B2) Ring chinups - BWx8,8,6,5,3 regular chinups - 5, 3 *note: most of those ring chinups were super strict. no leg swinging or anything tried to stay perfectly straight.
B3) Plank w/ cable row - 30lbs x 10,10,10,10
Just got this book from the library. I am going to work on adding one or two exercises from it into each workout. Added the plank with cable row in my last workout.