[quote]Remu_87 wrote:
Had one hell of a weekend, last wednesday I went in to squat and hurt my back again so i took the rest of the week off so i would be ready for the weekend. Saturday we did mountain rucking to training sites being ambushed and gased along the way and Sunday had a ruck march race between 3 squads (we won) so my feet are all torn up and my legs are killing me but the barbell was screaming for me to come play.
Day 20 Squat
130x5
150x5
170x9 (C1 165x10)
Left it at that.
I’m not free squatting anymore, I think that’s how I always hurt myself. So probably for the rest of my life I’ll squat to a box to ensure proper alignment in the hole. Oh well[/quote]
You could always switch over to front squats for form. Also, you might be surpirsed to find that a lot of back injuries come from the hips and legs (their weakness and imbalance), not so much the back itself. You may want to try a bit of a pre-hab/rehab program to loosen up the muscles around the hips and activate your glutes (Max and med).
I’ve been doing lots of mobility drills from Magnificent Mobility every night and use Cressey’s maximum strength warmup template before training along with jump roping but I realized I need to place a lot more emphasis on my adductors.
Day 22 Deadlift!
155x3
180x3
200x12 (C1 190x18)
Good mornings Barx10x3, 65x5x2
Small medicine ball rollouts 3x10 (wanted to do 5x10 but ran out of time, i’ll hit them some more tonight)
Following Wendler’s example going to “the hill jr” tonight after work.
Hill sprints the other night were brutal, going for a distance run tonight and going to add a sprint each time I go until I get up to 10 in one session then i’ll hit “the hill” which should be called “the mountain”.
Very frustrating today, I went in late morning and usually go in early-mid morning. Plate hunting and waiting for people to move away from the squat rack so I don’t knock their teeth out (maybe next time).
Been doing these and how they have helped me enormously.
Had a pt test yesterday, felt pretty good today so I went in to finish the week up.
@BlackLabel, I’ve been using aerobic steps that go a few inches lower than the bench I was using, and my hip goes below my knee. Been working on my hip mobility a lot, holding an atg position. Just need to transition out of using the box.
I kid i kid. I have been watching your log everyday and not saying much, so I just figured i would say this: Good job, keep up the great work. I am glad you are doing hip mob work, cause it is UBER important.
Been doing 5x10 rep scheme for chins using a resistance band, went to body weight today and did much better than the last time I tried a 5x5 of just body weight. Got a tire yesterday so i’m going to start beating the shit out of it with a sledgehammer after conditioning on upper body days.
Had a pretty bad shoulder pain during this, I was applying the pull the bar apart technique and that’s what seemed to be causing it. Could also be how I slept on that side last night, I hope so.
DBBP-40x10x3
CR-N-105x10x3
Going to Do high rep YTML sets throughout the day.
High Step Up 30x6x2 (Why do these get me winded so much quicker than dong hill sprints! haha)
GHR 10x2
I’m not feeling very comfortable with my squat, very unstable. I took my max from the last 5/3/1 day and calculated that I am about 5 lbs under my actual max, so I reset it. Really want to get this right the first time through. (I calculated everything from rep maxes, haven’t tried a 1 rep max yet.)
Nearing 170, been force feeding myself and dumping olive oil on everything while having a protein shake after every meal. Eating alone is training itself.
Been doing lots of pull up/chin variations through out the week, probably hitting around 200/week. I think next MP day i’ll see how heavy I can load it.
Tried Back Extensions in place of Good mornings
BEx10x5
BRO 10x2 Going to replace these with leg raises to the bar.
Felt like complete shit today, out of breathe and really hot the whole time. I blame those 2 giant donuts I had last night! Those things were huge and I enjoyed them thoroughly.
Going to start doing Mike Robertson’s recommendation of 20 minute static hip flexor stretch holds starting at 3 minutes building up to 20 twice a day adding a minute every other day and get my hips properly aligned.
DBBP 40x10x4, 35x10x1 Almost at 40x10x5
CRN 100x10x3,95x10x1,85x13(towel grip)
Tried listening to some Michael Jackson instead of blasting death metal, was a lot of fun and I couldn’t help myself but start busting some moves in between sets. Yea i’m that guy haha.
On another note, I went to do some chain chinups just for the hell of it, it’s one long (20’) chain that I wrapped around my shoulders, around my 7th rep the chain slipped off and took a chunk of skin off of my ankle, fun times i tell ya.
Absolutely pathetic today, my squat is getting worse and worse. 170 used to be a lot easier than that. From here on out I’m putting my training max at 180 and really focusing on perfecting technique/flexibility without a box, really disappointing.
Special note: this day will not go unremembered, I am going to explode past these numbers.
