This makes me appreciate my doctor even more.
1 Like
Yeah he definitely isn’t my favorite physician that I have ever had. But tbh I mainly want him to sign me referrals, recipes or notes for work when I need one of those. I luckily don’t need medical advice from him atm and I am honestly too lazy to find another doctor.
1 Like
23.08.
1 Front squats
6 x 5 @ 90 kg
2 Leg press
3 x 10 @ 277 kg
3 hip abductor machine
3 x 15
4 one legged deadlift
2 x 6 (per leg) @ 16 kg kettlebell
Notes:
- I predict thorough quad DOMS.
- yes I am a bit ashamed of the weights on front squats, especially compared to push press and back squats. Time to put in some work!
- I am unsure about the leg press. My plan is to alternate weekly between leg press and back squats. What I don’t like about the leg press is that I can’t seem to get a decent range of motion on it because I get severe buttwink if I try to get lower down.
Video (feel free to tell me if I am doing something majorly wrong):
Brian Alsruhe’s videos on front squats are well worth a look if you’ve not seen them already.
I can’t get a good ROM on the leg press either, but I think that since you can load it up with so much weight that kinda makes up for it?
2 Likes
Can you really feel your quads working on the leg press? Your hamstrings? Your glutes? If so the ROM doesn’t matter so much. It’s a machine, it’s for loading some muscles specifically so you can focus on them.
1 Like
You two make good points @mattjp @MarkKO about it being a machine. I certainly don’t comepete in leg pressing. I do feel my quads, my glutes a bit and don’t really feel anything in my hamstrings.
My thinking with alternating between back squats and leg press is if I only back squat every two weeks in addition to primarely using, front squats which don’t allow for high loads, I accumulate less fatigue and therefore leave more room to recover from deadlifts. Deadlifts remain the priority.
I am asking myself however if leg presses are worth my time? I have never given them an honest shot because I was being all hardcore and shit and didn’t care about anything but squats.
1 Like
Eddie Hall does a lot of leg pressing, I know that much. It might be a movement that suits his deadlift style particularly, though.
2 Likes
You’ll never know until you try. Andy Bolton and I think Ed Coan both rate the leg press to help your deadlift.
3 Likes
24.08.
Fuck I am sore! The transition into more hypertrophy based work is taking it’s toll. The back is improving. The issue is now located to the position where I am sure a vertebrae is out of alignment so it stopped radiating to my middle and lower back. Workouts are pain free and it is more annoying than anything at this point. The physio will get it sorted out for sure. However I am still watching this closely. I may be dumb, but not that dumb.
Today movement was limited to a walk around midday and the swimming hall nearby tonight. Did 15 laps and after that a lot of chilling out (steam bath, whirlpool and stuff like that).
For tomorrow I plan a light event day. Strict log press and probably light farmer’s for endurance. That will be the first week with 4 workouts in a while. Getting my off season going
2 Likes
This would take me around two hours. At least.
You are supposed to swim the @MarkKO not walk them !! lol
I am the world’s worst swimmer.
1 Like
I am a terrible swimmer as well. My technique is so inefficient, it’s comical.
I predicted correctly.
Also I took these super inaccurate measurements last Wednesday I think:
126,2 kg/ 278 lbs
chest (relaxed): ca. 121 cm/ 47.6"
belly (relaxed): ca. 113 cm/ 44.5"
arm (flexed): ca. 47.5 cm/ 18.7"
thigh (relaxed): ca. 78.5 cm/ 30.9"
Not sure what we are going to do with these but now we got them.
25.08.
1a strict log press (dead stop on chest)
5 x 8 @ 60 kg
1b Log pendlay rows
5 x 10 @ 60 kg
Notes:
- the pause on the chest makes you work harder for it
- that was all I managed before the thunderstorm started. That’s allright though because carries are fatiguing and taxing for the back. I am pretty fatigued as it is. My programming includes pretty ‘aggressive’ use of deloads however so I should be fine in the long run.
I just sink. Even a shark wouldn’t attack me it would feel so sorry for me.
3 Likes
Back is worse again. Am I pissed? You bet. What have I done wrong? Not doing enough rehab work. That one is stupid and absolutely on me.
Training wise I am not sure and very confused about what to do. During training I have no pain and I am not sure how much my pain today is related to my training yesterday or the accumulated stimuli. I am putting a lot of hope into my pt appointments but I am still 1.5 weeks out from my first. I have already deloaded a bunch theoretically and I feel like I am wasting time.
I probably won’t deadlift tomorrow. On the other hand it is the movement that seems to affect my back the least atm. I suspect overhead stuff to be the most damaging movements currently.
Also I used my lunch break today to get a walk in and my hips are awfully tight. The direction of what ist causing what is unclear but this definitely is another vote to get on the lacrosse ball
Feel free to weight in with suggestions.
Edit: the log presses yesterday were easy. I had more in the tank for every set and the rows were probably like an Rpe 5
2nd Edit: That walk alone did help a lot for the moment. In general sitting seems to be the worst thing currently
2 Likes
Invested a good bit of time in rehab work yesterday evening. It is rewarded today because my back feels a lot better than yesterday. Still a frustrating situation.
I will probably leave out overhead work this week and deload next week anyway. Then I hope for my physio to finally resolve this crap
3 Likes
Ok. This sucks.
What I’d do is take a step back and can all my regular training in favour of rehab. There’s obviously something fairly fucked up somewhere which probably won’t be fixed by trying to work around or through it. For rehab and fixing stuff I think Donnie Thomson’s YouTube channel is gold, second only to @FlatsFarmer and his wisdom.
I wish I had some idea of what it is that’s fucked up, but I haven’t a clue.
3 Likes
Thanks for taking the time to pick up on this, much appreciated. There is something wrong there and while not panicking yet, I am very frustrated and it is starting to get to my head.
I know what you said is the right call. I am going to switch out the main lifts in order to not tax my back with heavy load and focus on rehab.
Shit fucking sucks but whining about it won’t get me back to heavy training either I suppose
1 Like
Sorry to read about your back issues man.
Can’t really help, wish I could.
Back of from the heavy loads and pulls.
There is Flats log and I’ve recently found squat university on youtube there is some videos and great advices as well, about how the back should be treated.
Hope you’ll get it fixed sooner than later.
1 Like