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Old 11-21-2011, 05:08 AM   #461
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Also today, I was about 80% over my flu
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Old 11-21-2011, 05:24 AM   #462
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I forgot to mention, on Fridays workout when I injured myself, I worked up to 3 singles at 180kg, they felt pretty light, just my back was bugging me. So I only did 3, and went onto power shrugs, on the 2nd set at 180kg I felt a sharp pain up my lower back on the right (injured) side. Thats when I put the bar down and went home. I have been icing/heating it every day as often as I can. Today is still bugging me, but better than it has been all of last week.
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Old 11-21-2011, 06:28 AM   #463
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sorry to see that the lower back is giving you some problems Spartigus. hopefully its nothing too bad .
how was it feeling after the DB Rows?

benching was good!
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Old 11-21-2011, 09:22 AM   #464
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Get that back sorted buddy.

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Old 11-21-2011, 09:23 AM   #465
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Originally Posted by Spartigus View Post
I forgot to mention, on Fridays workout when I injured myself, I worked up to 3 singles at 180kg, they felt pretty light, just my back was bugging me. So I only did 3, and went onto power shrugs, on the 2nd set at 180kg I felt a sharp pain up my lower back on the right (injured) side. Thats when I put the bar down and went home. I have been icing/heating it every day as often as I can. Today is still bugging me, but better than it has been all of last week.
Sorry to hear that Spart. Here's to a fast recovery...
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Old 11-21-2011, 01:39 PM   #466
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Gah!!! I wrote out a large writeup and my web browser deleted it... I literally just finished it...

Thanks for the feedback guys!

I have been sick and I tweaked my lower back on Friday when I was sick. It was a fairly sharp pain but I have been icing/heating it and its feeling quite a bit better today Though it still hurts doing a bend movement.

Here is my plan for this week and so on, taking into account I kept getting punished by the 115kg bench and my knees and my back.

Benching - 110kg for 5 singles, 90kg for 5x5. I will build up my confidence, this will feel light, and in 2-3 weeks I will be back on the PR train.

Squatting - 140kg for 5 singles, 100kg for 5x5. Same as above, but will also give my lower back and knees a little lighter sessions.

Pressing day - No change, progress from last week.

Deadlifting - 170kg for 5 singles, I will also drink a glass of MTFU and do deadlifts 5x5 at 130kg. In 2 weeks I will be in PR's again, and it will give my lower back a little recovery.

Depending on how my lower back feels, I might do light squats/deadlifts this week.

Today was bench

Bench Press
20kgx20
40kgx10
60kgx10
80kgx5
100kgx2
110kgx1
110kgx1
110kgx1
110kgx1
110kgx1

Felt like butter, confidence is high

Bench
90kgx5
90kgx5
90kgx5
90kgx5
90kgx4

I missed last rep here, lower back was cramping a little.

DB Rows
50kgx8
50kgx6
50kgx6

Some kid was using the 50kg db's, so I grabbed the EZ bar and loaded that up to 50kg. The heaveist DBs are also 50kg. I am trying to figure out what to do for when I hit 5x10 on DB's. Using the EZ ended up not working well, was too hard to balance and I kept having to move my head as I rowed, or the plates would hit me in the face. So I am not sure what to do here....
are you opposed to BB rows?

nice work btw. was the second exercise supposed to say bench, too??
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Old 11-21-2011, 08:42 PM   #467
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BP confidence should push you onward Spart. Great enthusiasm. Heal up quick!
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Old 11-22-2011, 02:02 AM   #468
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Originally Posted by markievicz View Post
sorry to see that the lower back is giving you some problems Spartigus. hopefully its nothing too bad .
how was it feeling after the DB Rows?

benching was good!
Thanks! It wasnt that bad, just nagging .

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Get that back sorted buddy.

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Sorry to hear that Spart. Here's to a fast recovery...
Thanks! I will eat extra bacon to help recovery

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Originally Posted by tank View Post
are you opposed to BB rows?

nice work btw. was the second exercise supposed to say bench, too??
They will put too much stress on my lower back, it would be heavy BB rows, then the next day heavy squatting, then 2 days later heavy deadlifts.

Yeah its 5 single for bench, the 5x5 bench.

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BP confidence should push you onward Spart. Great enthusiasm. Heal up quick!
Thanks!! I hope to heal and press



My back was feeling a little better today, for PT work we had to do bodyweight circuits (a lot of squatting, lunging, bending) and my back seems to feel 95% after that . I am contemplating if I should squat tonight. Today was a lot of bodyweight squat volume.
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Old 11-22-2011, 07:15 AM   #469
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I did a little tinkering (mainly because of DB Row problem and deadlift day not being right for me at the moment).

Bench Day
Bench Press 5 singles
Bench press 5x5
Cable Row 5x5 or Pullups 5x5
Rearward Shrugs 3x10

Squat Day
Squats 5 singles
Squats 5x5
Reverse Hypers 5x10

Pressing Day
CGBP 5x5
Chins 5x5
BTNP 5x5
Face Pulls 5x10
Curls 3x10

Deadlift Day
Deadlift 5 singles
Then alternate between A and B each week

A
Partial Deadlift 5x5

B
Deficit Deadlift 5x5
High Pull 5x5


Notes:
- As much as I hate not DB Rowing, there is not much I can do about it.
- I am thinking CGBP could be 8x3 instead of 5x5. But I can explore that option when I next make adjustments to the routine.
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Last edited by Spartigus; 11-22-2011 at 07:18 AM.
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Old 11-22-2011, 07:53 AM   #470
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Looks solid Spart. Best of luck. How are the singles progressing along for you?
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