Not really sure what my back is up to. I can’t really say it hurts real bad. It is just feeling sore I guess.
Limber 11
Wall Sit
Pendlay Dosiflexion
Apley’s Stretch
Band Dislocations
Broom Handle Dislocations
“Chicken Wings”
Bent Over T-Spine Stretch
Band Pull-Aparts 3x10
Foam Roll T-Spine
Off to the gym…
EDIT:
Face Pulls
10x72
10x87
10x87
10x87
10x87
10x87
10x87
10x87
10x87
10x87
10x87
10x50
(I got tired of the long warm ups. Just got to it today.)
Dumbbell Rear Lateral Raise
10 lb dumbbells for sets of 10/10/10/10/10/10/20/5/10
(These were ridiculously easy compared to usual for some reason. Maybe it is all the band pull-aparts I’ve been doing lately?)
I did one with a trap bar with 90 lbs of plates on each side, and I did two reps with 135. I could feel my back where it is injured, but it wasn’t like I reinjured it.
I am going to deadlift tomorrow. Nothing crazy, but I can’t go this long without it. I need to.
Over the last few days I have talked to Paul Carter, and Clint Darden about the subject of back rounding in the deadlift.
Paul Carter told me to deload and really focus on keeping the arch and getting my hips through faster instead of just lifting the weight at all costs.
Clint Darden asked for some videos and then told me it was going to take him 5-10 days to break down. I’m not quite sure what to expect here, but it honestly sounded like he was going to do a lot more than just give me one sentence of advice and send me on my way. What a guy!
I personally feel like it is a combination of a bad setup, poor flexibility, and weaknesses in various areas.
I don’t have time to do my stretching before the gym closes, so I will do it after my workout.
Deadlift (All of these were pulled double overhand.)
5x135
5x135
5x185
5x185
5x225
5x275
3x315 (I am not sure if my grip was gone, or what was up, but I just stopped at 3.)
(It should be noted that I wasn’t using my Texas bar either. I had minor discomfort during this movement when it got heavy.)
Hack Squat Machine
5x200
5x290
5x380
4x470 (This was a true max attempt. That 4th rep went up very, very slow.)
Smith Machine Shrug
15x180
20x230
20x180
20x180
20x180
Leg Curl
10x60
10x80
10x80
10x100
10x120
9x140 (Not sure about the form here for some reason.)
4x130
10x130
15x100
15x100
15x100
8x100
Not a terrible lift. I feel like my leg lifts are going to be in the shitter when I come back.
My back pain is going away slowly though. I have been waking up without stiffness.
I did not get to do my stretching last night. I will do it later tonight though.
I am going to spend some time doing other things, like reading a book and watching NASCAR.
[quote]Jlabs wrote:
I think a combo of doing 5k runs here and there and walking in some mangled boots. Should subside soon. What injuries you got?[/quote]
I was just getting over a small ACL sprain (which I trained through and made several great PRs) when I got a small back strain that put me at a stand still since the march 12th.
I will do the rest of the mobility stuff when I get to the gym. It is bench press day, so it doesn’t make sense to warm up before I even get to the gym.
Bench Press
10x45
5x45
5x135
3x195
3x225
10x245 (Paused. Spotter may have touched a tiny bit. I’ll still take it as a PR though.)
3x275 (Paused. Butt lifted on 3rd rep for some reason. I take it I wasn’t tight enough. Still a PR.)
3x225
3x225
3x225 (All of the last 3 sets were paused and good reps.)
Kroc Row
120 lb dumbbell for sets of 10/10/10/10/5
Incline Bench Press
5x135
5x185
3.5x215 (Not happy with this.)
5x185
5x185
5x185
5x185 (Close grip on last set. May have done one more set of 5 with 185 that isn’t listed here. All were paused.)
Not super happy with this lift, but I’ll take it. The whole gym wanted to train with me that day for some reason haha. I don’t mind. I am just glad that people are sharing and helping one another. It seems to be only the really dedicated crew that is starting to gel though.