As Mark said, it looks like you nailed that session. You worked hard, something felt off, and you called it. Sometimes it just takes one bad rep to cause an injury.
Don’t beat yourself up. Think about your goals and come back with a new approach in a couple weeks.
As the others already said: Don’t beat beat yourself up too much over it, my friend. Things like these happen. Was there something obvious you could have done to prevent it? Yes - learn from it; No - forget about it. Now!
Through a lot of experience on myself I can promise you this is the way to deal with injuries.
Best of luck for a speedy recovery. In the meantime focus on what you can do and don’t focus on what you can’t do - Mark Bell.
What sort of intensities and rep schemes do you plan to work for these days?
4 days a week of 3 major compound movements each session will catch up to you quick if you’re not careful!
You can absolutely have abs. You just need to focus on them and be lean enough. Just bc you’re 170 from 185? doesn’t tell much. You may need to be 160. You may also carry an unproportionate amount of fat in your mid section. I know all about that, it sucks!
Work on your abs daily, or EOD. Just throw in random sets here and there of paused ab roll outs, rolling planks transitioning from side to front for a few mins at a time. Really focus on your MMC when performing an work.
You very well may need to grow them, as @Frank_C said. Give them some love!
Back tweaks suck! But use it as an opportunity to get smarter (unlike me!).
There’s lots of low back centric work in the above workout. Lots of leading industry coaches think the avg gym rat trains low back too often. Just something to think about. I just finished back mechanic by McGill and it’s opened my eyes to a LOT of issues I create for myself on a daily basis. General bad movement.
Also, r.e. above what @MarkKO said. I like it, but do not depress your low back against the floor, in case that’s what mark was depicting. That’s a normal lordotic curve your low back is to keep at all times. If anything, support that with your fingers/hands by slipping them under there while performing the breathing/bracing drills.
I’m one of those folks and I’ll tell you a little secret, there is no way to completely avoid all back strain. It happens, and if it happened before it will probably happen again despite everyone trying their best efforts to be so cautious. It’s part of heavy lifting and progression. Just do what you can do to recover and think about what your real lifting goals are while you are preparing for the next phase.
Good luck, sir.
I definitely might try and steal this. Do you do these purely for volume or do you let yourself get anywhere near failure?
@mortdk looks like your still making progress in some areas and you’ve just had a bad session or two. It happens. You’ve got the consistency down so that one or two bad sessions here or there really don’t add up to much.
Just for volume really. I would break them up through the day. I would take every set to 1-2 reps from fail.
I’ll let that one stew in the back of my brain for a bit. I like it, so I will see how I can fit it into a considered approach.
Thanks again man.
I’ve added this sort of stuff before, a hundred pushups, coupled with at least 50 chins and 50 lunges does wonders when unable to push other stuff due to whatever the fuck reason.
Well done @mortdk for grinding through, don’t get hung up on it as others have said, rest up, take it on the chin and move on.
Woke at 76,9 kg - 169,5 lbs
Maxer powerlifting program.
Front squat – OHP – Sumo DL
Precycle 1D1
Warmup: ergorower, lazy lifter, mobility
Front squat
OHP ss pull up deadstop
6 x 3, 1 x 6
5 x 8 @ 27,5 kg (about 50%)
Sumo DL
5 x 6 @ 70 kg (about 50%)
Incline DB bench press 350 set
Bulgarian Split squat
About 45 minutes + 10 minutes warmup.
An quite easy fast paced first day of this program.
Gonna tweak a little on the number of sets. I’m doing 2 easy warmup sets of each main exercise.
Lower back a little sore, but held up fine. (it was an easy day).
It is a high volume, high frequency, low intensity, linear progression program
First 8 weeks is higher reps and the final is a peaking cycle.
First 8 weeks ends with a 5RM test and the final with a 1RM.
I’m doing a precycle this week and the week after my vacation, to dial in the number of sets and the weights. Then it’s all focused about getting stronger, and keeping my BW between 76 kg and 80 kg. I guess It’ll be a little up and down with the weight but let’s wait and see.
Btw thanks for all your concern, I’ll get back to you later to night. My back is a bit sore, tight and angry but It’ll be okay.
Only came back to check out some of all the logs around.
I hope I’ll be back tomorrow, got an evening shift tomorrow. So I’ll be chilling during daytime.
Be careful tweaking a program. Small changes can add up
I love your one line words of wisdom.
Get better soon mort! Never hurts to play it safe
@MarkKO, @simo74, @whang, @Frank_C @Koestrizer, @trimtabber79, @dagill2
I hope you’re right, in hindsight I should not have pulled the single with such a bad form. I did, I’m having some pain in my lower back, not much. So I’m taking it easy this week and next week when I’m on vacation.
@IronOne I’m quite lean everywhere, except on my belly. And it’s annoying to a degree it’s almost obsessive. When I look at my birth certificate and the fact that I can retire in 8 years, I have to let the visible abs go. I’ve come to the fact that growing muscles at 55 is very very hard. I’ll throw in ab work at the end of my programs just to see if something happens.
And I might do the 100 pushups a day, for my next hypertrophy program.
The first 8 weeks for the heaviest days that is comp SBD is starting out with 5 sets of 8 @ 60% of 1RM after 7 weeks it 4 sets of 4 @ 77% of 1RM week 8 test 5RM on all three lifts.
The peak or buildup phase starts out with a little deload, then it goes from 80% to 95% from 4 sets of 3 to 2 singles (1 for DL).
then week 7 is deload and week 8 test week.
It’s based of the norwegian or european model of practicing the lift several times every week.
The rest of the days are lower intensity but a harder variation lige pause, tempo or different grip.
The changes will be fewer sets on DL days (maybe even on the other lifts as well) 4 or 3 sets instead of 5 sets.
That was a long reply, and thanks again for dropping by it’s really motivating and I find a gem every now and then, either here or in all you guys logs.
I would highly recommend against this. The program is written as it is for a reason.
Woke at 76,3 kg - 168,2 kg
about 1900 calories yesterday.
Todays training
Maxer powerlifting program.
.
Tempo squat – CG bench press – Deficit DL
Precycle 1D2
Warmup: Rope skips, BPA, kneeling bottom up KB press, bw squats, yoga flow
.
Tempo squats 5050 ss Hanging leg raise
Squat: 5 x 5 @ 30 kg (about 35% of 1RM)
HLR 6 x 6
Close grip bench press ss Barbell row
BB row: 5 x 8 @ 40 kg BB row
CGPB: 5 x 6 @ 40 kg CGBP (about 50% of 1RM)
Deficit deadlift
DB bench press 350 set
Decline EZ bar skull crushers 350 set
1 hour + 10 minutes warmup.
Tempo squats where quite hard, focus is to stay tight and keep bar path right over mid foot and trace knees after feets.
CGBP and BB row was easy
Deficit deads, again light weight but lower back said what the f*ck are you doing on the first couple of sets, but then I got into the groove and right now I’m feeling good.
Nice little pumps for chest and triceps on the accessories.
I’m doing 2 warmup sets prior to the sets shown.
I’m looking forward to see how this approach are going to be.
@MarkKO Allrighty then, I’ll keep it as written, you are of course right.
Sometimes it just needs some weight and blood flow to stretch out
Been busy the last couple of days, tomorrow I’m of to a week of relaxation in Mallorca.
Been around 76,2 kg the last couple of days.
Back still a bit stiff, a mild pain. A week in the sun should take care of it.
Training
Wednesday: run 5 x 400 first 1:45 last 4 was good 1:35 pace.
Thursday
some back and bi’s
Today
Short updates, I am on a tight schedule. Have a great weekend.