Good to see you back and great numbers for it too.
2011-5-22
Deadlifts (hooked)
365 1x5 sets
KCGBP (thumbās length off the smooth)
225 1x2 sets
205 1x3 sets
Pullups
BW+35 3x5 sets
BB Curls
95 1x3
105 3x3
Deadlifts are really slow off the floor while the lockouts are speedy. Bench is way down, but Iām not surprised at that. Forearms arenāt conditioned to the curls, so they hurt a bit. I havenāt done real curls OR bench for months.
Finally, lifts that I understand.
I remember your back went wonky before, but you worked your way right on through it.
nice pullups - especialy with wonky back. Hope it heals soon.
2011-5-25
Low bar Squat (Belt)
315 1x5 sets
BTNPP
175x2, 1x4 sets
1 Arm DB Row
105 3x5 sets
DB BP
75ās 5x2 sets
Gonna hold at this weight on low-bar squats since Iām back-lifting it pretty badly.
Are you going to gradually re-introduce the O lifts? or are you done with them?
[quote]FarmerBrett wrote:
Are you going to gradually re-introduce the O lifts? or are you done with them?[/quote]
Iāll have to feel it out over the next while. I can tell that my low back simply canāt take ballistic movement right now, but maybe later, after some reconditioning, I can get back into it.
nice training -
good weights to be starting with.
what about the back rehab stuffs
[quote]kmcnyc wrote:
nice training -
good weights to be starting with.
what about the back rehab stuffs[/quote]
Single leg DLs, one legged side lunges, light good mornings and Sumo DLs, 15-20 reps full range of motion is what Iām settling on. Get the right lower back and right hip into condition so I quit throwing the weight to the left.
I knew you where smarter then me.
I always enjoy how you have a plan and are methodical
in your training.
iām glad you are back but sorry to hear that it is taking so long for your back to come right.
feel free to tell me to fuck off or simply ignore meā¦
but i have worried about your back a little with the way you lower your snatches / cleans. only because iāve hurt my back and took me a while to figure that the way i was lowering them was what hurt it. i know you are trying to save the concreteā¦ and of course i could be totally wrong.
[quote]kmcnyc wrote:
I knew you where smarter then me.
I always enjoy how you have a plan and are methodical
in your training.[/quote]
x2
The way you organize a plan and then stick to it is why you are so effing strong.
[quote]alexus wrote:
iām glad you are back but sorry to hear that it is taking so long for your back to come right.
feel free to tell me to fuck off or simply ignore meā¦
but i have worried about your back a little with the way you lower your snatches / cleans. only because iāve hurt my back and took me a while to figure that the way i was lowering them was what hurt it. i know you are trying to save the concreteā¦ and of course i could be totally wrong.[/quote]
I would never tell you to fuck off. That would be just rude.
I do believe that the way I lowered the weight was a contributing factor. Ballistic eccentrics with a weight that is heavy relative to your strength and ability creates a lot of fatigue and microdamage that needs recovery. I was effectively doubling the amount work of the program I was on.
Live and learn.
Even injured, youāre still stronger than me. I hate you. (sorry to be rude) 
Iād have to agree that ballistic + eccentric + weight = Not for me, thanks!
As I understand it, itās ānormalā for right-handed people to be more dominant with the left back/hip area; I believe itās called the serape effect. When I squat, my left hip/back is strong, my right quad dominates under duress, I really have to focus mentally on using the right hip/back musculature. I think Iām going to steal some of your ideas, thanks.
[quote]punnyguy wrote:
Even injured, youāre still stronger than me. I hate you. (sorry to be rude)
Iād have to agree that ballistic + eccentric + weight = Not for me, thanks!
As I understand it, itās ānormalā for right-handed people to be more dominant with the left back/hip area; I believe itās called the serape effect. When I squat, my left hip/back is strong, my right quad dominates under duress, I really have to focus mentally on using the right hip/back musculature. I think Iām going to steal some of your ideas, thanks.[/quote]
Feel free - I stole most of them myself. That serape concept makes sense, since any time you one-hand a lift with your dominant hand, youāre basically pulling around a corner. I just gotta make that serape wrap the other way too. I almost wish the other side of that disk would splurch out just soās my back could settle into a stable position. The memory of that ground-glass-in-the-sacrum feeling puts me off that thought, though.
[quote]DaCharmingAlbino wrote:
[quote]alexus wrote:
iām glad you are back but sorry to hear that it is taking so long for your back to come right.
feel free to tell me to fuck off or simply ignore meā¦
but i have worried about your back a little with the way you lower your snatches / cleans. only because iāve hurt my back and took me a while to figure that the way i was lowering them was what hurt it. i know you are trying to save the concreteā¦ and of course i could be totally wrong.[/quote]
I would never tell you to fuck off. That would be just rude.
I do believe that the way I lowered the weight was a contributing factor. Ballistic eccentrics with a weight that is heavy relative to your strength and ability creates a lot of fatigue and microdamage that needs recovery. I was effectively doubling the amount work of the program I was on.
Live and learn.[/quote]
And I wouldnāt say something that politely meant āFuck offā, either. Sorry if that wasnāt clear.
2011-5-27
Sumo DL
w/u
375x1
405x1
365 1x3 sets
Incline BP
195 1x5 sets
1 Arm BB Press
75x3
65x5
Gibbon Pullups
BW 5x5
1-legged GM
95x20
Things are feeling better. Looking forward to high-bar squats in two days.
nice work
how did pulling sumo feel- been a while.
the one arm press lying down or standing up?
[quote]kmcnyc wrote:
nice work
how did pulling sumo feel- been a while.
the one arm press lying down or standing up?[/quote]
It felt really awkward. Very weak off the floor again, just like conventional DL, with the lockouts pretty fast. That should fix itself over time.
Standing presses.
its cool 
i just know that in my own case that it can feel extremely frustrating when iām injured and people have theories as to how i got to be injured.
glad to hear things are starting to feel better.