Right, so having missed a week of workouts this week due to work and illness, I’m saddling up and riding that pony hard for 8 more weeks or so before the cut begins.
I’ve made the controversial decision to drop deadlifts for now. I know, I know, but I think in 8 weeks I can make real progress on core work if I hammer the shit out of it, which will put me in a better position (pun, maybe?) to deadlift in future. As I’ve only got a couple of months the last thing I need is to end up losing time to injury, so I’m going to do my legendary low back friendly, shoulder friendly workouts. They are as follows:
Pull Day
-Face Pulls, Straight Arm Pulldowns and Core exercise superset
-Pull Ups
-Dumbbell chest supported rows
-Rear Delts and Biceps superset
-Abz
Push Day
-Face Pulls/Core Exercise superset
-Pec Dec pre-exhaust
-Incline Barbell
-Machine Chest Press
-Lateral delts/Triceps superset
-Abz/Shoulder health
That should keep me footloose and fancy free until it’s time to cut. Not entirely sure how I’ll alter the routine for the cut. Will probably drop a few things but I dunno.
I’ll do a little core work on off days.
Boomshackalacka that should be good times.
Also after having finally found a doctor who’ll do bloodwork on the NHS I should hopefully get the all clear to take some drugs again soon, which is nice.
weird thing happened when I was doing good mornings yesterday.
Now, every time there’s a bar across my back I put my back into extension and brace my abs, but yesterday for shits n giggles I tried to keep my pelvis neutral (rather than have my low back in extension).
Holy fucksauce from out of nowhere my core started firing like nothing else. A weight I would usually rep out had real, serious lactic acid burning around my whole midsection.
It’s gotten me thinking: what if this whole time I thought I was using my core but was only using it slightly, and my lower back’s just been taking all the heat. Instead of being in extension, it’s been in hyperextension. That’d explain why I always get to more or less the same strength level before an injury knocks me back down; there’s only so much my low back can take without sufficient core involvement.
In any case, my whole midsection feels utterly brutalised today so I think I’ll definitely be doing my good mornings like that from now on (with a neutral spine).
