Press:
45 10x
95 10x
135 3x
160 3x Honestly that’s probably all I could have managed, and that is just the required reps. My overhead strength is spiralling downwards. I feel like my right shoulder may be partially separated.
135 10x Trying to convince myself the above statement is false lol.
DB Seared Press: haven’t done these in a while
50’s 10x
50’s 20x Hustlin by Rick Ross came on the radio and I just couldn’t stop hustlin hustlin.
50’s 10x
DB Bench:
70’s 10x
70’s 10x
70’s 10x This was probably too easy; I should have gone heavier. Although “too easy” is my new motto lol. Gotta dial it back.
Dips:
BW 30x
BW 30x
BW 40x A hundred reps of dips in three sets. I’ve only done this once before, and I was totally fresh when I tried it the other time. So that’s pretty cool.
Skull Crushers:
110 10x
110 8x
110 6x
Light Band Flies:
3 sets of 10
I’ll have to film those flies sometime. They are really awesome at hitting the chest. You get the band around your back just under your arms and do a scooping kind of upward motion like youre raising up a chalice or something. My training partner came up with em.
That’s it. I’m pretty exhausted. I’ll do biceps and abs at home this afternoon.
So I woke up yesterday morning feeling 100%. I sat down, ate breakfast, and upon standing back up that spot on the left side of my lower back proceeded to royally fuck itself. Here’s the best part, it’s worse than it’s ever been. Now since all I was doing was standing up out of a chair I am starting to rethink what this old injury really is. It has to be neurological in nature. I must have pinched a nerve there (sciatica?). Anyway I’m not even sure what to say about this. Fuck me.
I’m limping around like a jackass, and I kept waking up last night from it like a dozen times it must have been. I even took some ibuprofen lol. I haven’t taken medicine for pain in maybe ever except when I got my wisdom teeth out. I may even call the doctor and get an x-ray to see if I have had a ruptured disc for the better part of a decade without knowing it.
Anyway. It happened the morning of squat day. After sitting at work all day making it worse, I went to the gym and mobilized for like an hour trying to fix it. It worked a little bit. I wasn’t limping as badly afterwards lol.
Squat:
45 5x
135 5x
185 5x
225 3x
275 3x
315 3x Left leg almost buckled lol.
340 2x I video taped this, because based on how my warmup sets felt I figured it would be hilarious. I’ll upload it later. It looks like I have 900lbs on my back or something lol. The only reason I think I was able to squat at all was because I used my belt. I’ve been squatting and deadlifting for about two months now all beltless.
Back Extensions:
0x I thought this might be good to rehab it, but these were impossible.
Ab Wheel:
3 sets of 10 although I wasn’t going all the way down on these due to pain.
Deadlifts on Friday are looking dubious at best. The top set is 430. I could probably do that with sciatica just once. I may go feet up on bench Wednesday as well to minimize arch. In fact I may be forced to lol.
So I think I’m finally ready to stop chasing numbers so badly for the time being. I’m going to try and make all my reps feel strong and not go to failure. The idea is to work in an easier/moderate range instead of my maximum. If I increase the weight of what is easy for me, by default the weight that is hard for me (my max) must increase. I think I can make better progress this way than by doing too much circa-max work. I will focus on trying to up my mid range rather than my top range effort-wise and load-wise.
I made a pictorial representation of my ramblings.
[quote]budreiser wrote:
do front squats bother your back? I think benching will definitely help with the back pain if you do it.[/quote]
At this point they do. Lying down bothers my back currently lol. I can try more front squatting soon though, many people including yourself have now suggested this to me.
[quote]budreiser wrote:
I think thats what STB was doing when his back was all kinds of fucked up[/quote]
I thought his back is still all kinds of fucked up from old/recent injuries?
Rehab yourself, Csulli. Also post your video, I wish to view it.
I know this sounds stupid but one thing that I’ve found good for rehabbing lower back pain when it is at its most unbearable and you can’t even do things like back extensions and side bends is just walking.
Lol it sounds so lame but I’d recommend trying it for a few days. It gets the blood in there nicely and there is no chance of exacerbating the injury. Well, you’d hope :P.
[quote]furo wrote:
I know this sounds stupid but one thing that I’ve found good for rehabbing lower back pain when it is at its most unbearable and you can’t even do things like back extensions and side bends is just walking.
Lol it sounds so lame but I’d recommend trying it for a few days. It gets the blood in there nicely and there is no chance of exacerbating the injury. Well, you’d hope :P.[/quote]
I think you’re right on the money. I was thinking of walking as well for some rehab. If you think about it also, I can’t even walk right at the moment, so best try and fix that before I try to do more complicated things lol.
Currently my left foot kinda points outwards and drags along the ground like I’m trying to impersonate a zombie hahahahaha! I’m going to work on trying to walk with a normal gait. It’s difficult though. I have to like keep my glutes way tighter than normal and keep my left knee sorta stiff. To the onlooker I’m sure I look soft in the head lol.
[quote]csulli wrote:
Currently my left foot kinda points outwards and drags along the ground like I’m trying to impersonate a zombie hahahahaha! I’m going to work on trying to walk with a normal gait. It’s difficult though. I have to like keep my glutes way tighter than normal and keep my left knee sorta stiff. To the onlooker I’m sure I look soft in the head lol.[/quote]
Is that just since this morning? Honestly, I’d see a Dr if so. That sounds like you may have seriously damaged a nerve. Be vigilant for any loss of sensation (especially around the butt) and incontinence. I don’t mean to alarm you, and I think it’s unlikely that either will happen, but be aware that this is potentially serious and these things are best dealt with promptly.
All the best with it bud, hopefully you’ll be back on track in no time.
Got a one hour massage just a bit ago. It actually helped a lot more than I expected. Gonna go to the chiro tomorrow or Thursday. Also maybe a PT at some point soon. Also a real doctor lol. Also maybe acupuncture. Also maybe electroshock therapy. Also maybe weird voodoo shit. Any other suggestions?
[quote]csulli wrote:
Got a one hour massage just a bit ago. It actually helped a lot more than I expected. Gonna go to the chiro tomorrow or Thursday. Also maybe a PT at some point soon. Also a real doctor lol. Also maybe acupuncture. Also maybe electroshock therapy. Also maybe weird voodoo shit. Any other suggestions?[/quote]
Haha! I think you have them all covered. Good luck with it all
[quote]csulli wrote:
So I think I’m finally ready to stop chasing numbers so badly for the time being. I’m going to try and make all my reps feel strong and not go to failure. The idea is to work in an easier/moderate range instead of my maximum. If I increase the weight of what is easy for me, by default the weight that is hard for me (my max) must increase. I think I can make better progress this way than by doing too much circa-max work. I will focus on trying to up my mid range rather than my top range effort-wise and load-wise.
I made a pictorial representation of my ramblings.[/quote]
duh lol
