Just a light one today. Big weekend…spent most of the day helping a mate in the yard…
Ssb squat:
22.5x5
22.5x5
62.5x3
92.5x2
112.5x2
122.5x2
102.5x2
Deadlift: all double overhand.
70x3
70x3
110x3
150x2
150x5
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Had to take a couple days off. Two day back pump. HahHha. Did a heap of walking and stuff instead. dogs were happy…
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Another day off today. Think I’ve strained, or have a small minor tear, in my lower back. It’s in the erectors for sure, but fairly low down in them.
Oops. Lol.
Couple more days maybe.
Deadlift:
70x5
110x2
110x2
110x2
110x2
110x2
110x5
110x8
Just getting blood in there. Much more weight than this and it was going to make it worse.
Chinups:
BW x 8
BW x 8
BW x 8
Good mornings: (for more blood).
20x10
20x10
20x10
Will have to do.
2 Likes
Back feeling better again today. Decision made to run a lighter variation of the deadlift for a little while. Double overhand full grip in this case.
Press:
20x10
20x3
40x3
60x2
72.5x1
80x1
80x1
80x1
80x1
Deadlift Double Overhand:
70x3
110x3
150x1
165x1
165x1
165x1
165x3
Quick one today. Get in. Get it done. Get out and back to work!
5 Likes
Nice work. Hope your back clears up. I had a very similar sounding situation recently. My massage therapist thinks I actually tore a ligament in my left erector. I have no idea if that’s even a thing. Anyway, just like you, I kept training intelligently around it and exposing it to ever-increasing loads. Four weeks to the day after I hurt it I hit a deadlift PR. Anyway, good luck and keep it up. Mate.
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I’ve definately had similar experiences in the past with injuries mate.
Think I’ll ride the grip challenge that is double overhand deadlifts for a few weeks then atleast. Maybe chase a few PR’s that way.
I once hit a 2.5kg (252.5kg) deadlift PR after running a cycle just like this and never using more than 170kg in a double overhand position for what must have been 3-4 months. So I’ll be fine haha.
Thanks for the support! Appreciate ya.
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Back feeling mostly ok. Let’s call it 95%. Meaning I can feel a little something occasionally…but nothing I can feel at all times anymore. So it’s moving quickly.
Today I wanted to squat. Settled on some High Bar ATG Paused squats…usually a good way to improve mobility through the hips/ankles and knees.
A little. Lopsided at the top weight, but something I can progress for sure in all areas. Should keep me happy and allow for some fun. I’d like to keep the SSB’s involved also, so Maybe I’ll alternate them. We’ll see.
HB P Squats:
20x5
20x5
60x2
80x2
95x2
105x2
115x1
115x1
115x1
115x1
115x1
Leg Extensions: all reps here completed with full squeeze at the top and a controlled eccentric movement. It’s been 30 minutes…and they are still pumped.
20x10
40x10
55x10
70x10
70x10
Single Arm Cable row: think dumbbell rows in terms of how it hits the muscles.
25x5
34x10
Just the one set each arm. First time doing it. Basically made it up and I like how it feels. Can already tell it’s going to be warm later. Haha.
Good session. Simple, but purpose driven.
4 Likes
Starting to feel alot of better in the body this morning. Still a little something something niggle niggle in the back, but otherwise feel alot better.
Clearly I wasn’t ready for what I did accross the week or two last week, and that’s ok. Live learn lift.
A bit more work in the higher rep ranges with shorter rest times is in order to improve the overall conditioning.
Been hitting up daily morning walks for the last 7 days now, hard walks, lots of hills, about 30 minutes each go in the dark of the morning. Its pretty cold out still at these times…so I dress appropriately in shorts and a tshirt. Hahaha. A little painful to begin with but by the end I appreciate the lack of layers.
Want to start jumping in the pool post training…maybe not today with my work schedule, but definitely happening on the weekend. Nothing like a 16degree plunge after a sweaty dig.
More deadlifts today I think and Pressing. I skipped bench yesterday to give my elbows a bit more rest (they have improved also).
T-minus 5 hours.
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you must be sick, see a doctor immediately. LOL
Send help immediately. Because I’d happily do it again today. Hahahha
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Squeezed it in between appointments.
Press:
20x10
40x5
55x3
65x5
65x3
65x2
65x3
65x2
D/O Deadlift:
70x5
110x3
150x1
155x5
155x2
155x2
155x2
155x2
Fin.
4 Likes
Hows the back holding up mate
Feels good today so far mate.
Was sore when I woke up yesty, but a couple Nurofen (anti inflammatorys for the yanks) fixed it in twenty minutes…hasn’t hurt since.
Super physical weekend meant no training. More so from not having time, literally woke up yesterday and went straight outside to continue the work. Only finishing in time to shower and head out for dinner and comedy show with the wife. Was a great night!
Training today, probably at lunch time. Looking forward to it.
2 Likes
Decided to superset the Press and Deadlifts today, being the lightest day in the cycle.
Press:
20x10
20x5
40x5
55x10
55x5
55x5
55x5
55x5
Deadlift: Double overhand of course.
70x5
70x3
110x3
142.5x10
142.5x5
142.5x5
142.5x5
142.5x5
Took about 25 minutes including general warmup before hand.
Get in, get out.
Back to the office…
4 Likes
Workout number two of the day…
Decided to get some paused high bar ATG squats in after work.
HB P.Squats:
20x5
20x5
70x2
90x2
105x5
105x2
105x2
105x2
105x2
Leg Extensions: Same controlled eccentric phase of each rep. Deadset saw starts at rep 8 both sets…need that extra rep though. 
20x10
40x10
55x10
70x11
70x11
4 Likes
Fuck IG. YouTube it is.
3 Likes
I dunno WTF this site is doing with the IG link. Or maybe it’s IG itself with the new update. I hate the platform alot…keep saying I’ll go to YouTube…lol. need to.
One of the mods posted somewhere that YT works best. No idea why.
Those squats looked really tidy mate. I always find it funny that a slightly lighter controlled ATG squat can feel really good, and quickly turn to feeling like crap as the weight goes up. I wonder what benefit there is to doing lots of daily volume at the lower weight and building really slowly. Shame I done have time or weights at home to find out.
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They feel good on the knees too to be honest. Good stretch for the joint at the bottom. I’ll do them as often as I can fit them in ha. Atleast every 3 days. 4 max.
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I seem to remember hearing Dan John talk about squats actually improving flexibility if done right.
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