That was a quick restorative week.
Back under the bar again, just treat the back careful and the old body will sort itself out.
Nice session, great work.
Your tempo work is 3 sec lowering 3 sec pause and explode the bar up? sounds brutal.
I’m using 5 seconds down, no pause and 5 seconds up, that is quite hard as well. Will try the 330 tempo next round.
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Hold up. Your max is 150, right? So 90 is bang on 60 per cent. The SSB is usually a lot harder, so maybe around 80 per cent give or take. That would make your SSB max around 120, and 90 around 75 per cent. Which would account for how sucky they were, especially because SSB is typically much harder on your back.
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Is the no belt part specified in your program? I would think the weight percentage (as explained by @MarkKO) + the exercise selection (the slow tempo) + the iffy back would have definitely justified a belt
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Just eaten the biggest bowl of spaghetti and meatballs and am slowly slipping into a meat and pasta coma. I can’t do the maths on those % but I am going to say you are correct. Lol.
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Nothing specifically saying belt or no belt. I just chose not to wear one. I have never done SSB before so we just estimated the weight. Last week it was 80 so I decided to bump it up a little this week and hit 90.
I know it sounds strange but these didn’t hurt my back. The pain I get which is chronic (kind of there all the time), doesn’t get any worse when training. It’s usually worse when my glutes are sore and tight from training. I find it hard to stand in a comfortable position so tend to sway a lot and squeeze my glutes on and off!!!
Have your tried to do the McGill big 3?
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To me this would suggest the issue is your glutes and not your back. Perhaps a very thorough release and stretch?
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That’s what I am hoping my osteo can cure with her magic hands 
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I’m just saying it because as best as I can tell the ongoing issue I had with my back as at least partly due to my right glute not doing its part. That whole glute/hip/lower back area is intertwined as any royal family.
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Nope but I’m not a big dancer
You may be spot on here mark. I’ll do some rolling and release work in them over the weekend and then see the osteo on Wednesday. I guess the positive is that even when I was straining out of the hole in the pause SSB today I didn’t get any back pain.
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So if the glute is the issue you should get a lot of release from using a lacrosse ball daily combined with an external rotation stretch and then some more stretching of external hip rotation + hip flexor stretching.
https://www.instagram.com/p/B4SBkc6BfCL/?utm_source=ig_web_copy_link
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Thanks mate, I rekon I can do the lacrosse ball but not sure I can tie myself in a knot!!
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Well the video shows the end progression of that stretch 
Less “knotty” forms should work as well. I highly recommend the 2nd stretch if you aren’t currently using it.
I’ll give them a go mate. I don’t do any stretching at the moment. Have never been a big fan of stretching even when I was a runner. I’ll try them and see how they go.
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I had a 1 week deload where I didn’t do much at all. Now I have a 3 week restorative block. One more week of this to go and then the real hard work starts again !!
How many weeks till you test your maxes ?
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Why is it when family comes to visit and stay at your house that everyone wants to talk ALL THE TIME. What is wrong with a little peace and quiet !!
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Beats me, but it’s a right pain
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5 weeks the first week of december if everything goes according to plan
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Hippy streches i love when I can see things like that to help add to my warm ups
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